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Quote from: acole14 on March 19, 2014, 08:43:01 am

Well I had a shit run again goddammit. Ran a 12.34 with +0.2m tail. I got a video of it and my form is just really terrible. I've been working on driving my right arm more in training but in a race situation it just all goes out the window. No power coming from the arms and I just look sluggish. Also, because the attendance was low, I got jumped up to the second heat, which definitely psyched me out a little. I still feel very 'inexperienced' in big meets like this and even though I'm running faster in training, mentally I'm only able to achieve maybe 85-90% of my best performance rather than 95-100% in a proper race. Oh well. Looking forward to the season being over so I can focus more on jumps and getting fit.

<a href="http://www.youtube.com/watch?v=zkl6Nn8n_Ow" target="_blank">http://www.youtube.com/watch?v=zkl6Nn8n_Ow</a>

Which one are you?

Good to see you back man! Lane 9, closest to cam (thanks for making me watch it again lol).

Bad luck with the race but it's good that you're out competing again and props for getting a video.

Thanks mate, hopefully with a good winter off-season I can drop down under the 12s finally.

Quote

How fast are you running all those distances? I hope the 50s and 2x2x200m are at nearly 100%. No gym work? Chin ups, dips, pushups and situps are good for off-season but you probably need to get under the bar at some point if you want to get your legs stronger. Are you planning to compete again? What's your latest 100m? Also, don't overdo the grass running IMO. Track rubber is the best. Are you still training with a sprinting group?

the 50s I am running as fast I can do, so yup 100%, but the 2x2x170m (i just calculated it was 170m) are at 70%, I don't have any rubber tracks in my area, no athletics track also. so the only thing i have is grass and concrete.

I was thinking of going to gym, but i can only squeeze it in if i do gym first and then running after, i can't do it the other way. I plan to compete again but not so soon until I get my time to a reasonable level around under 12 seconds.

I haven't timed my 100m yet.

Well if you can only run on grass then that's better than nothing. If you want to run faster you have to run your speed endurance training runs as fast as possible! At 70% it's just a weak tempo session.

Also, I hope this doesn't sound too harsh but if your last recorded FAT 100m time was 14.40 and you're >21 years old, don't hold your breath to get sub-12 sec. Definitely do not hold out on competing until you're sub-12 because realistically it might not happen for a few years.

You should get some pick-up game or solo bball footage...would be interested to see how your game is improving.

Had my usual training Tuesday and did some block starts on the bend. My left foot felt a bit sore prior to this and I think these aggravated it a little. Then did some 120m re-accels and it definitely hurt a bit afterwards. Walked home and iced it but the next day it was fairly sore. Luckily I could work from home and just RICEd it all day and stayed off it. Today it's still a bit sore but I can limp around OK. I think I should have got new spikes awhile ago because I've been using the cheap pair I got last year for training and comps, and they don't have a heel. Apparently sprinters should train in middle distance spikes with heels to prevent this from happening  well, I know now.

I'm 99% sure it's just a plantar fascia strain, should be OK in a week with just icing and then massage when the swelling's gone, but can't run until then. I did have a 200m on tonight but will just go and do the shotput or hammer just to qualify for the final in 2 weeks.

Track:

1200m jog, dynamic warmup

6x150m, 12 mins rest - 100m/150m split was slower this week, avg of around 12.2/18.3sec

Cool-down UB/core weights

BW: 79kgs

This was pretty brutal. I was really tired from the previous night for some reason. Just felt like a pile of bricks hitting the track.

Well I had a shit run again goddammit. Ran a 12.34 with +0.2m tail. I got a video of it and my form is just really terrible. I've been working on driving my right arm more in training but in a race situation it just all goes out the window. No power coming from the arms and I just look sluggish. Also, because the attendance was low, I got jumped up to the second heat, which definitely psyched me out a little. I still feel very 'inexperienced' in big meets like this and even though I'm running faster in training, mentally I'm only able to achieve maybe 85-90% of my best performance rather than 95-100% in a proper race. Oh well. Looking forward to the season being over so I can focus more on jumps and getting fit.

<a href="http://www.youtube.com/watch?v=zkl6Nn8n_Ow" target="_blank">http://www.youtube.com/watch?v=zkl6Nn8n_Ow</a>

Track:

1200m jog, dynamic warmup

Starting drills

1x40m block start, 2x50m block start

Cool-down UB/core weights

BW: 79kgs

I got an easy session tonight because I got into the race tomorrow night. Looking forward to it, it's at the same track as the State Champs were held at so I can make up for my crappy run there.

How are you doing your power cleans? From hang or from the ground? Since you didn't say "hang power cleans" I assume from the ground.

If you do them from the hanging position, then I found out that it's best to do singles instead of more reps. For me, whenever I do even two reps the amount of fatigue I get in my hands becomes a very limiting factor in actual power expression in the clean itself. The bar starts to feel heavier and heavier every second I stay with it in my hands and the arms start to wander around in bad, weird positions.

So today I did singles (3x1 instead of 1x3) with like 20 seconds or so breaks in between, and all my reps were explosive and powerful. Just something to think about.

Yeah they're from the ground. Usually we do them without much rest in between but if you have to reset then that's better than failing the lift.

__________

Gym:

Dynamic warmup

3x5 consec broads

2x5/leg SL bounds

Squat: 1x7@115kgs, 1x5@120kgs, 2x3@125kgs, 1x5@120kgs, 1x7@115kgs

In-between: ham/core supp exercises

Power clean: 7@65kgs

Bench: 1x10@75kgs, 1x5@85kgs

In-between: DB rows, lat pull

BW: 79kgs

Everything felt pretty easy today, probably because I had a day off from running yesterday. Injury-wise, shin splints are pretty much gone but if I'm not careful they will definitely come back. Have to watch the bounding and jumping work. Piriformis is still kind of there in the mornings, it loosens up during warmups and doesn't bother me too much. I suspect it's linked to my lower back, which is probably tight but just don't feel it. Definitely improving, but slow. Need to stop being slack and get a proper DT massage.