5551
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: July 23, 2014, 08:26:09 am »
that is the idea.
Show Posts
This section allows you to view all posts made by this member. Note that you can only see posts made in areas you currently have access to.
5552
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: July 22, 2014, 10:21:14 pm »
WEIGHT: ???
SORENESS: hamstrings but mild
ACHES/INJURIES: left shoulder, right knee but not as bad as last two days, left toe on the way home
MENTAL STATE: good
- warm up
- sprint 20m x 5; 55m x 3; 200m x 2
28.3, 29.3 on the 200s, ~7 mins rest between the two.
- stretch
was supposed to be upper body weights day but the dude texted me to see if i wanted to run and i thought, what the hell. might as well go hard because it's going to be a rest weekend. it's all about fitness at this point, anyway. hamstrings were sore. the dude is significantly faster than me (makes sense, he's a ~6'4, 21-year-old D1 soccer player considering whether to play professionally after he graduates next year) after about 25m, which is great. he's about 5m faster at 55m. i caught up to him on the first 200 and was less than 5m behind at the finish but he pushed hard on the second and beat me by ~15-20m.
legs = toast.
SORENESS: hamstrings but mild
ACHES/INJURIES: left shoulder, right knee but not as bad as last two days, left toe on the way home
MENTAL STATE: good
- warm up
- sprint 20m x 5; 55m x 3; 200m x 2
28.3, 29.3 on the 200s, ~7 mins rest between the two.
- stretch
was supposed to be upper body weights day but the dude texted me to see if i wanted to run and i thought, what the hell. might as well go hard because it's going to be a rest weekend. it's all about fitness at this point, anyway. hamstrings were sore. the dude is significantly faster than me (makes sense, he's a ~6'4, 21-year-old D1 soccer player considering whether to play professionally after he graduates next year) after about 25m, which is great. he's about 5m faster at 55m. i caught up to him on the first 200 and was less than 5m behind at the finish but he pushed hard on the second and beat me by ~15-20m.
legs = toast.
5553
Track & Field / USA Outdoor Masters Championships
« on: July 22, 2014, 12:59:08 pm »
USATF Outdoor Masters Championships were last weekend. PVTC, the club that organized the meet I participated in a couple weeks ago, finished fifth overall in the team standings and had seven individual national champs and one team championship (M70 4x100). One of them was the M60 winner in the 200 -- he ran 24.32 to beat his own American record! 24.32! He's 60 years old!
That's some inspiring shit.
Full results here: http://www.usatf.tv/gprofile.php?do=view_event&event_id=6668&mgroup_id=45365&year=2014
T0ddday, are you 30 yet? The M30 national champ only ran 10.97. The field is relatively small because it's all amateurs (obviously). Hell, if I can get to high-11s and maintain that until I'm 30 I could make the finals. I'm less than three years away.
That's some inspiring shit.
Full results here: http://www.usatf.tv/gprofile.php?do=view_event&event_id=6668&mgroup_id=45365&year=2014
T0ddday, are you 30 yet? The M30 national champ only ran 10.97. The field is relatively small because it's all amateurs (obviously). Hell, if I can get to high-11s and maintain that until I'm 30 I could make the finals. I'm less than three years away.
5554
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: July 21, 2014, 10:30:59 pm »
WEIGHT: ???
SORENESS: hamstrings, esp. right
ACHES/INJURIES: left shoulder, right knee but in a different spot than yesterday
MENTAL STATE: low motivation, otherwise okay
- warm up
- sprint 60m x 4, walk back recovery
- sprint 300m x 1
48.5 but i did not run 100%. wussed out on the back stretch instead of kicking as hard as i could. stupid.
- brianmac-style core circuit 30/30
-- plank
-- side plank L
-- side plank R
-- reverse hyper
-- bicycle crunch
-- plank
-- side plank L
-- side plank R
-- alternating leg reverse hyper
- stretch
meh workout. right knee was bothering me on the first three 60s.
struck up a conversation with a couple of howard soccer players who've been doing 800s and 1200s and such the past month or so at more or less the same time as i work out. turns out the taller one is a goalie and is down to do some sprint work once or twice a week while the field players do their six-mile runs. i'll get in touch with him next week. should be fun to have someone to race.
SORENESS: hamstrings, esp. right
ACHES/INJURIES: left shoulder, right knee but in a different spot than yesterday
MENTAL STATE: low motivation, otherwise okay
- warm up
- sprint 60m x 4, walk back recovery
- sprint 300m x 1
48.5 but i did not run 100%. wussed out on the back stretch instead of kicking as hard as i could. stupid.
- brianmac-style core circuit 30/30
-- plank
-- side plank L
-- side plank R
-- reverse hyper
-- bicycle crunch
-- plank
-- side plank L
-- side plank R
-- alternating leg reverse hyper
- stretch
meh workout. right knee was bothering me on the first three 60s.
struck up a conversation with a couple of howard soccer players who've been doing 800s and 1200s and such the past month or so at more or less the same time as i work out. turns out the taller one is a goalie and is down to do some sprint work once or twice a week while the field players do their six-mile runs. i'll get in touch with him next week. should be fun to have someone to race.
5555
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: July 21, 2014, 11:58:06 am »
oh, i wore them in the race. just not for training. hopefully i'll be faster next time but it won't be footwear-related.
5556
Progress Journals & Experimental Routines / Re: Chris' training journal
« on: July 21, 2014, 09:43:46 am »
word. couple notes for when you try it: focus on maintaining rigid and neutral spine with glutes flexed. it'll be tempting to "cheat" by breaking at the waist, especially on the concentric portion, but resist. you'll probably have to assist yourself by pushing off the handles. cheating can still give you a great hamstring pump but you're robbing yourself of the "glute" part of "glute-ham raise."
5557
400m Sprinting or Shorter / Re: Sprint Videos
« on: July 21, 2014, 09:34:24 am »
i may have been feeling like entropy last week, but having just done 4x200m in 29-32 with >2 mins rest, at least i'm not insane enough to compare myself to carl lewis. something to aspire to, in the way that averaging 450 over the course of a 25-match scrabble tournament is something to aspire to.
5558
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: July 21, 2014, 09:29:31 am »
well then big ups on the full plate chins! 
5559
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: July 21, 2014, 09:27:11 am »Running repeat 200s definitely brings out the lactic acid!
Sorry if this has been answered before but what kind of spikes do you have?
asics that i bought on super-duper sale for like $25. i've still never screwed in the actual spikes. but i typically don't train in them, just in my racing flats. no real reason for that other than "t0ddday said so."
5560
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: July 20, 2014, 09:54:37 pm »
i forget, how do you load your chins? DB, or do you have a belt+plates?
5561
Progress Journals & Experimental Routines / Re: Chris' training journal
« on: July 20, 2014, 09:45:37 pm »
GHR is a great hamstring exercise. i like to mix it up with RDLs (alternating workouts) so you focus on both the knee-flexing and hip-extending aspects of the muscle.
5562
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: July 20, 2014, 02:34:46 pm »
WEIGHT: ???
SORENESS: none
ACHES/INJURIES: left shoulder
MENTAL STATE: good
- warm up
SL bounds x 5: 11.5, 12.5 R; 11, 12 L (yards)
- sprint 300m x 1; 200m x 3 w/200m walk recovery; 5 min rest, 200m
45; 32, 31, 32; 29. didn't have stopwatch so times are approx using an analog watch. had one false start with the 300 where i got to about 150 and my right knee was just too tight. pulled up, walked back, stretched and shook it out and massaged quad and TB a bit and then started over. hamstrings tightened up a bit after the third 200.
- stretch
didn't complete the full t0ddday Rx. legs were tightening up and felt pre-crampy so i cut it off. this was still a reasonably challenging workout. next time i'll do the full 2x3x200.
SORENESS: none
ACHES/INJURIES: left shoulder
MENTAL STATE: good
- warm up
SL bounds x 5: 11.5, 12.5 R; 11, 12 L (yards)
- sprint 300m x 1; 200m x 3 w/200m walk recovery; 5 min rest, 200m
45; 32, 31, 32; 29. didn't have stopwatch so times are approx using an analog watch. had one false start with the 300 where i got to about 150 and my right knee was just too tight. pulled up, walked back, stretched and shook it out and massaged quad and TB a bit and then started over. hamstrings tightened up a bit after the third 200.
- stretch
didn't complete the full t0ddday Rx. legs were tightening up and felt pre-crampy so i cut it off. this was still a reasonably challenging workout. next time i'll do the full 2x3x200.
5563
Strength, Power, Reactivity, & Speed Discussion / Re: Supersetting Advantages
« on: July 18, 2014, 03:45:06 pm »uh, yeah. people superset stuff like curls and press downs all the time. i did it earlier this week. last night, i supersetted dips and lat pull downs. then i supersetted GHRs and leg press and calf raises.
I know it's done, but why isn't it almost always done? Why are there people that choose not to?
it depends on the exercise and the intensity, i guess. i don't think it has any significant advantages other than efficiency -- the training effect of working the agonists and antagonists one after the other is probably zero to tiny.
5564
Strength, Power, Reactivity, & Speed Discussion / Re: Supersetting Advantages
« on: July 18, 2014, 02:59:43 pm »
uh, yeah. people superset stuff like curls and press downs all the time. i did it earlier this week. last night, i supersetted dips and lat pull downs. then i supersetted GHRs and leg press and calf raises.
5565
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: July 18, 2014, 08:27:03 am »seriously, i feel like entropy right now.
Haha, well I'm going to ignore that neg then.
yeah i feel a bit sheepish about that. undone.