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during some of my runs I sometimes stumble and yesterday I stumbled so badly, this is where my right leg tangled up somehow and I think the way it occurs is when I run, I run to fast for my leg to catch up, that my lower body is trying to catchup with the upperbody and If it doesn't It would cause me to fall forward; hasn't happened yet, slowed down to control everytime or my legs cycle too fast it probably strikes behind centre of mass or nearly misses striking the ground by striking ground behind and causes stumbling, wondering if you ever experience something similiar and how you changed your form to counter it, I was thinking of maybe consciously bring my knees high when I run as well as my arm swings.

Maybe you're leaning too far forward? You want to be nice and upright so you can maintain a good balance of high knee action and pulling through with good extension behind. Videos would be helpful.

As soon as I can get back to a decent BW I'm going to. Probably all short based <100m but I'll toss some 2s or 4s in for conditioning later.  I was decent in the sprints in high school but I never could get out well, always caught guys 50-70m out. Probably why the 200 was my best event lol!

Any idea of volume wise to start with? Im thinking 1 or 2 days a week so I can still play ball/lift/jump etc and not kill myself lol

Training from 10/8/14 - 16/8/14

Sun - courts

Fast laps around court, mobility, stair sprints, drills, hurdle hops, then a whole bunch of med ball stuff (one-armed pushups, V-situps, wall bounces etc.)

Mon - technique work

1200m jog, dynamic warmup

5 sets of harness drills

5x25m starts over ladder (stride length work)

5x60m sprint over hoops (stride length)

200m sprint

Cool-down weights

Tues - gym

Active warmup, 6 lap time trial (just over 10min)

Gym warmups

Front squat: 3x10@75kgs

Hang power clean and press: 3x10@50kgs

12x5 high hurdle hops (2x after each set of FS/HPC&P)

Core/hamstring stuff in-between

Wed - speed endurance

1200m jog, dynamic warmup

Submax SL bounds

2x250m (slow) ---> my calves/shin splints started flaring up a bit and the times were saying I should stop, so I did. I hate dropping out of training though .

Cool-down weights

Thurs - gym

No fartlek, rest calves

Gym warmup

Front squat: 2x10@80kgs

Hang power clean and press: 3x10@45kgs

Core/hamstring stuff in-between (reverse leg press, concentric DL/eccentric SL ham curl, calbe hamstring pulldown, SL deadlifts etc.)

Fri - rest

Sat - also rest (I got an extra day to sort out my calves).

BW: 79.5kgs (gained a bit of weight maybe)

My calves had been bothering me again. It's just the accumulated fatigue from all this training. Everyone is nursing either soreness or are out with different injuries. Track is a flat out battle of attrition. I think they're fine, I haven't been having any other problems above the lower leg otherwise. Haven't heard a peep from quads, hamstrings, back, hips etc. That'll change once we get into summer again.

Training from 17/8/14 - 23/8/14

Sun - courts

Same as week before. Fast laps around court, mobility, stair sprints, drills, hurdle hops, then a whole bunch of med ball stuff (one-armed pushups, V-situps, wall bounces etc.)

Mon - technique work

1200m jog, dynamic warmup

5 sets of harness drills

5x25m starts over ladder (stride length work)

5x60m sprint over hoops (stride length)

200m sprint

Cool-down weights

Calves were feeling a little dead but got through OK.

Tues - gym

No run for me, warmed up on cardio machines instead.

Gym warmups

Front squat: 2x10@80kgs, 1x10@85kgs (PR of course, but I'm doing it bodybuilder style, not properly).

I just realised I haven't been logging bench in these sessions! I've been doing a set after the squats at 75kgs x 10. So Add in 3x10@75kgs for all the previous gym sessions. 

Hang power clean and press: 3x10@55kgs

Core/hamstring stuff in-between

Wed - speed endurance

800m jog, dynamic warmup

5x150m (all around 18.5-19.0sec, not bad given I'm not at 100%)

Cool-down weights

Thurs - gym

No fartlek, rest calves

Gym warmup

Front squat: 3x10@80kgs

Hang power clean and press: 3x10@55kgs

Core/hamstring stuff in-between (reverse leg press, concentric DL/eccentric SL ham curl, calbe hamstring pulldown, SL deadlifts etc.)

Fri - rest

Sat - also rest

BW: 79.5kgs (gained a little weight from return of lifting)

I can't wait for summer so this brutal winter season can be over with. It's been good though training hard and in the cold/wet. It really builds you up for summer. If I can just sort out these nagging calves I'll be set. I can do jumping activities OK but extended running has been harder. My foot also plays up a bit still. If I were to draw a graph over time the discomfort would be trending down with a few little jumps along the way. I'm sure it'll sort itself out when we cut out the longer runs.

Rest/test week coming up, there's a max bench test and a few of the previous tests but I might be taking advantage of the rest component and sitting out a few sessions. Need to get a proper deep tissue rub soon. The structure of the blocks has been [3 weeks ON/1 week REST/TEST], basically covering the calender month. So September will be the last winter block and will start to incorporate summer stuff, should look something like:

Sun - last phase of the court work

Mon - track/technique

Tues - gym

Wed - speed endurance (i.e. the hardest session of the week)

Thurs - gym

Fri - rest

Sat - sleds (over 30m instead of 100m)

This week is another test week. I'll keep updating this post with results:

SUN: Bench press

Bench - 105kgs

Felt good today, strong. This isn't a lifetime bench press best but for wide-grip bench it definitely is. I was so weak in the wide-grip when I first started.

MON: Standing triple jump, run for distance

Standing triple: previous: 8.08m(L) , 8.04m(R); today: 8.24m(L) (+16cm) , 8.55m(R) (+51cm)

30 sec run for distance - previous: 236m; today: 234m (-2m)

Big PRs in the standing triple jump, the run sucked though. I went out too slow.

TUES: horizontal jumps

Broad jump: previous: 2.88-90m; today: 2.90m (+0-2cm

Five consecutive DL bounds: previous: 14.78m; today: 13.90m (-88cm)

Broad jump was only marginally better (or no change, depending on what I actually got last time). Once again I just got the technique on the jumps completely wrong. Oh well, I know what I was doing wrong so will try and fix it next time.

WED: 60sec run ---> but I'm going to miss this, speaking at a conference for the first time   

Update: the conference talk went well 

THURS: 800m time trial

800m - previous: 2m31s, today:

How do you know with such precision that you ran 236m and stuff like that?

Also, the standing triple jumps are done all 3 on the same leg?

what would you do if you had to a running session like 100-200m and it was on grass but the grass is slippery, because it is raining.

you can't give 100% as that will result in major slipping

Quote from: seifullaah73 on August 26, 2014, 05:48:34 am

what would you do if you had to a running session like 100-200m and it was on grass but the grass is slippery, because it is raining.

you can't give 100% as that will result in major slipping

Well mate, isn't it obvious? You need to find a better place to run. How about the track you keep mentioning that's an hour away on the train? You can make it time well spent by buying a few Charlie Francis textbooks and learning a few things. But in all seriousness, you can't just run on a slippery grass hill from May til April next year, something has got to give.

The main reason I do training on the grass nearby than on a track, is I don't have money I can spend when need arises, the track is an hours bus journey, but with train, its about 5-10 minute to central town and from there a 30 min walk maybe. The hill is not slippery all the time, it is dry a lot of the time, only when it rains, which is less frequently, in the summer probably about 10% was on a rainy day.

Quote from: seifullaah73 on August 26, 2014, 07:43:31 am

Quote from: acole14 on August 26, 2014, 06:55:08 am

Quote from: seifullaah73 on August 26, 2014, 05:48:34 am

what would you do if you had to a running session like 100-200m and it was on grass but the grass is slippery, because it is raining.

you can't give 100% as that will result in major slipping

Well mate, isn't it obvious? You need to find a better place to run. How about the track you keep mentioning that's an hour away on the train? You can make it time well spent by buying a few Charlie Francis textbooks and learning a few things. But in all seriousness, you can't just run on a slippery grass hill from May til April next year, something has got to give.

The main reason I do training on the grass nearby than on a track, is I don't have money I can spend when need arises, the track is an hours bus journey, but with train, its about 5-10 minute to central town and from there a 30 min walk maybe. The hill is not slippery all the time, it is dry a lot of the time, only when it rains, which is less frequently, in the summer probably about 10% was on a rainy day.

Well, I don't know your financial situation so I won't comment on it. But it doesn't change the fact that you need to get to the track occasionally if you want to run fast on a track. If you really want it bad enough you'll make it happen. A lot of what I've been getting from you is that you probably haven't grown up with a sporting background and you don't really understand what it takes to not only consistently train in a sport but get yourself in the right environment to succeed. You have to be honest with yourself and think very hard if you really want to do what you're doing. Don't waste your time if your heart's not in it.

Of course I will try to get on a track like I was able to when I was in University, free training at the nearby track just by joining the athletics club at university for 10.00 pounds. It is also correct I did grow up in non sporting background, the sports I did was during physical education at high school and my fastest time at that time was barefoot on grass 17-18s with shoes 20s. So you can tell how bad I was at that time. I really do want to do what I am doing and am willing to train hard but need the encouragement of a coach to push me, which can be done at a track, so will need to find a way to get on a track.