Adarq.org

As Charlie Francis said, "if it looks right it flies right"   

so make your legs and hips look like a horse from the side

True dat, i'm always analysing what I look like in slow motion.

Date: 06/03/2021
Soreness: shins and upper shin near the knee

Warm up:
   Dynamics warm up

Track warm up:
   Drills for technique

Workout
   Sprint start technique work
      - 1 step out sprint start - not that hard as done before
      - multiple steps where I try to extend and launch on each step - this felt awkward and difficult to try and extend launch of each step as going medium speed and on the third step onwards I'm not driving feet back as I'm moving too slow to drive feet back but hitting ground under me and launching forward. I was able to feel a glimpse of the correct technique but it will take time to get it right l.

   Cone sprints with cones at 1.78m apart
      - 5 X train stride length run with one step between cones

   Bounds for distance aiming to extend and go far as possible on each step.
      - 3 X around 20m

   Leaning knee drive drills with bands attached to lower feet to train to stop knee opening for each knee drive but it's difficult less tension on band and band keeps sliding up to behind the knee so need to find another way to train it.

Cool down
  Stretch

Comment
It was a nice session, cold, sprint starts feel awkward in terms of movement. Some practice will help.
   

Back in motion of training, because the other training had placed a lot of stress on my legs i.e. broad jumps, i had to take 2 days rest in between or sometimes 3, which would make workout days move around a lot, but now training days are fixed with 1 day rest between as not a lot of impact training, strength + explosive.

Warm up
   general mobility warm up

Workout
   resistance band squat jump
      - 3 x 7 - with blue band (regular)

   Kneeling hip extension jumps landing in deep squat
      - 3 x 5

   lunges (feet further back) resistance band around upper thigh of back leg
      - 2 x 7 each leg

   Sprint starts with aim to fully extend the driving leg fully back for each step
      - 2 x 4-5

   lying hamstring curls with resistance bands
      - 3 x 7

   wide grips pull ups
      - 2 x 3 : only reps i can get chin near bar others i can barely get my nose and then my head.

   experimenting on different core work with bands, lying knee pulls felt good.

Cool down
   stretch

Comment
Alright session.

Date: 20/03/2021
Soreness: shins

Condition: Sprint technique work, which felt right.

Warm up
   general dynamic mobility stretch

Sprint Drills
   A walk
   A skips
   B Skip speed switches
   Ankling/dribbling - cycling small going to large
   A run - running with proper technique and slowly going faster

Workout
   standing start runs with focus on full leg extension
      - 2 x slow run
      - 2 x medium run
      - 2 x slightly fast run 75 - 80%

   3 point start runs with focus on full leg extension
      - 3 x 40% speed runs for around 6 steps
      - 3 x 60% speed runs
      - 6 x 65 to 70% runs
      : some frustration where I felt like i wasn't extending but was, but these runs were good and measured how far I got on the 6th and the 7th step and found out the following:
          - 55cm away from the 10m mark on my 7th step
          - stride length between 6th and 7th step was around 1.75m
         - This is a good sign as normally it takes me 8 steps to cover 10, so maybe i'm extending just need more practice.

   Cone runs for stride length
      - 2 x 10 cones (1.77m between drawn cones, but some cones were big making the distance to cover a little bigger but managed to float through 1 step between cones.

Cool down
   stretch
   ice my shins soon

Comment
Ok.

sore shins? Time for tib raises

Yup, and also I remember LanceSTS or someone recommending heel walks.

It's gonna start becoming part of my routine everytime I have to run on concrete lol.

I do heel to toe rocks every morning after I wake and take a leak in the bathroom - 30 reps then stretch my tibs, 50 secs per leg, while standing

This kills several birds with one stone, it's enough to beef up the tibs to prevent shins splints, and ingrain the ankle rocker motion used in jumping and other things
Warm up my ankles and achilles which get tight after sleeping overnight

Great tips.

Thanks

First day of farming life lol

Managed to have 2 to 3 hours spare to just dig away at the hard dry ground with a pick axe type of garden tool. Alot of chalk as my area is on top of chalk but soft enough for pick to deal with then you have weird artefacts car number plate, glass, fabric of some sort a tooth brush.

Was digging the boundary deep enough to Bury 2 bricks  and 3rd one sticking out but since it was a large area I decided to crush the ground at the border to soften ground remove a lot of roots thick 3 to 5 inches thick as there was a thick Bush in that area that we cut down. I managed to do 1 length and width now I need to do the other 2 next time. But crushing the ground makes it easy to shovel and make hole clear.

Nice back cracking stretching after finishing up lying on ground and lift leg up in front and rotate side to side.

Nice sunny day to do some gardening work.