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Went down to the coast over the weekend so didn't get to run. Sucks the comp is only every two weeks. Did some sprinting at the beach.

Dynamic warmup

2x10 pogos/tucks

2x6 DL bounds

2x20-30m LRLR bounds

6x100-120m sprints

4x30m sprints

Just ran between two spots that seemed to be around 100-120m. Running in sand is hard. On the plus side, felt great the next day after all that bounding and sprinting. The sand really cushions the impact well. But I guess there's some trade-off with regards to reactivity as the movements were a lot slower than when performed on the track.

Gym:

Foam roll/dynamic warmup/activation

Plate swings: 1x10@5kgs, 1x8@10kgs, 3x8@15kgs

Depth jumps from 18'': 6x1

RDL: warmup, 2x5@70kgs, 1x3@110kgs, 2x3@120kgs

UB (benched 100kgs x 2!)

BW: 77.5kgs

<a href="http://www.youtube.com/watch?v=avY1KQZ4ukg" target="_blank">http://www.youtube.com/watch?v=avY1KQZ4ukg</a>

I used two smaller plates today for the plate swings, much easier to stop the weight at head height with overhand grip. Felt better. I promise I was the only one in the gym when I did that last set of RDLs. Would never make that much noise normally. Last set was really damn hard!

P.S. @Raptor, SL squats with 2x5kgs plates are ridiculously easy compared to free SL squats.

<a href="http://www.youtube.com/watch?v=TlKbirL3viw" target="_blank">http://www.youtube.com/watch?v=TlKbirL3viw</a>

This is a pretty standard question that I've seen 200m runners deal with. It comes down to: what are your weaknesses in the 200m that you need to improve? If it's speed, then 100m might be better to focus on as a secondary distance. If you're gassed by 120m like me, then running the 4 might be best to build up your speed endurance. You could always do a mixture of both of course. I know lots of sprinters in my club do a mix of 1,2, and 4 training.

Gym - Week 1 of Power/RFD block restart

Foam roll/dynamic warmup/activation

SL squats: 3-4 each leg

Squat jumps: 5x2@15kgs

5 SVJs

Squat: warmup, 1x3@100kgs, 2x3@130kgs, 1x3@100kgs

UB, core

BW: 78kgs

<a href="http://www.youtube.com/watch?v=CpCfiQ7_aCA" target="_blank">http://www.youtube.com/watch?v=CpCfiQ7_aCA</a>

Good session overall. Only noticed tib-fib a couple of times. I filmed the first set of squats but the second was a lot faster/better form, should have filmed it as well. I experimented with doing a fast eccentric SVJ and a slower eccentric. Didn't really see a difference in height, kind of what I expected though.

Also, filmed my SL squat form. Still a bit shaky on the right but overall it's a lot better than even two weeks ago:

<a href="http://www.youtube.com/watch?v=Y1XNj4aOZbw" target="_blank">http://www.youtube.com/watch?v=Y1XNj4aOZbw</a>

Gym:

Foam roll/dynamic warmup/activation

Squat: warmup, 1x3@100kgs, 1x3@120kgs, 1x3@130kgs, 1x3@120kgs,1x3@100kgs

SL DB calf: 2x20/leg@28kgs

SL squats: 2x3-4/leg

Lots of UB and core stuff

BW: 78kgs

My tib-fib pain is definitely going away. I think what I'm doing is working. Squats felt fine today. I think I could have punched out 1 or maybe 2 more reps at 130kgs so my strength is not too bad. The plan is to restart the power block I was doing this week from scratch. Unfortunately it got disrupted with this tib-fib issue but I'm satisfied that it's not going to hold me back any more. I won't be able to race until 14th of Nov because of the schedule of the meets which sucks, but it means I can fit in three weeks of power stuff + longer sprints like last track session and see how I go.

Anybody else thinks the last jump on the video is even higher? It is wrist-at-rim level but with a serious hand angle. That's a typical RVJ PR situation too, overextending trying to catch a bad lob.
Keep it u scoob, awesome stuff lately!!!

Agreed. Looks like if he followed through and hit the ring it would have been slightly below wrist level. Nice work scoob.

Thank fuck the site's back up. I was getting withdrawal symptoms. I am absolutely hopeless at keeping track of training without it.

Sunday after race:felt OK, tib-fib pain still kind of there but not as intense as in previous weeks.

Monday: Went to the physio again. He wasn't happy that it was still hurting so he tried more intense deep tissue massaging around the area to see what happens. I had a really tight/sore peroneus muscle (running down the lateral side of lower leg).

Tuesday - gym: Did some SVJs (about usual height), squats working up to 130kgs for a single (pretty easy) and some general UB/core. I really felt the peroneus muscle here. The pain is progressing from general lateral knee to localised pain to this muscle/tendon. I found that really working at it between sets helped a lot in staying pain-free during the workout.

Thursday - gym: light session. Did a few submax SVJs, general UB/core as usual. Also practiced SL squat or both legs. I can do the left very easily, and my right, while still not as good, is a lot better than a few months ago. The physio really drilled into me the importance of the SL squat as a diagnostic of ankle, knee, hip issues, and being able to do full SL squats with both legs easily is a good indicator of reduced injury risk.

Today - track:

800m jog, dynamic warmup

2x10 pogos/tuck jumps

2x5 DL bounds

2x20m LRLRL bounds

100 (12.5), 200m (25.x, missed timer), 200m,100m

Stuffed after this workout. Definitely unfit. Tib-fib feels much better though. I think if I keep working on the right areas it'll go away similar to my L piriformis pain earlier in the year. Once I hit the right muscles it dissipated pretty quick.

BW: 78kgs

Gym (yesterday):

Jut did some light stuff, KB swings 2x10@10kgs, CAT squats 3x3@100kgs, bit of UB and core. Just testing out my tib-fib joint issue (gonna stop calling it a knee issue  because it's not really the knee). I found a great way to treat it is to get the end of a broom handle and just dig into it while kneeling, really work out the stiffness. It definitely feels better.

In a bit of a turnaround, my gym ISN'T closing after all. They found a buyer (some sucker or they got it 50c on the dollar because it was definitely losing money) so it's gonna keep running for the foreseeable future. I had mixed feelings when I found out, as it meant I couldn't get any of the equipment any more. Damn! Oh well. I do like the gym so I guess it's probably better in the short-term.

Track (comp):

Ran the 100m and also had a few jumps today. I got put in the first heat because everyone else was holding back trying to get into the later heats. They were stuffing around with a new electronic gun and we were standing at the blocks in 30deg heat for 10 minutes! Not ideal. When we finally started I got the absolute worst start: the gun made a ridiculous fake firing noise that was barely audible and I completely missed it. Ended up running a 12.52 (LOL). I went back to do another run but they didn't let me do another one. So yeah, very slow but I can definitely improve a lot. I really need to start hammering out 250m repeats - sure, the start was bad but I really dropped away at the end. There's no other reason for that but complete lack of fitness and the only way to improve that is to start hitting the tempo sprint sessions!

I just did the long jump for fun. My technique and run-up were an absolute uncoordinated mess but I guess that's what happens if you don't compete in an event for 5 years! Jumped 5.60m.

Edit: Results page

http://www.athsvic.org.au/images/uploads/results/yellow-mm4-round1-19oct13-2030.pdf