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howdy.  nice steady journal!  what is your 100m PR?  how old are you?

thanks mate.
25, my last measured 100m PR was in 2013, which was at an open meet and I got 14.41 seconds.

So I finished my workout and now my coach has asked me to start the workout with the Bulgarian split squats and hopefully I can do it right this time, it is a low volume weight training so I need to stop myself always wanting to do max, when I can do it on lighter.

Date: 02/04/2016
Soreness: Lower body
Injury: gluteus medius or maximus.

Condition: sunny day with some light winds, dry track, it was a good day

Warm up
   uphil walk 20min help ease some of the doms
   A walk, skip and run x 2 x 20m
   lateral leg swings x 10
   seated cross legged iliopsoas stretch x 20 sec

Workout
   30m sprints alt leg
      - 4.22  Left leg
      - 4.19  Right leg
      - 4.22  Left leg
      -4.28   Right leg
      - 4.22  Left leg
      - 4.22   Right leg
      - 4.28   Left leg
      - 4.22   Right leg
 
    toe raises x 10

    hip, glute, hamstring, calf activation and mobility drills
   
    BSS x 0kg x 6, 15kg x 6, 25kg x 6 Right leg, 25kg x 3 Left leg
      - Failed, right leg was fine, but with the left leg, the glute was so painful to do raise up, every rep it become more sore, that i could not continue, after i could not do bw bss because my glute was sore, the part of the glute that is painful is the area when you sit legs forward, rotate lower leg from knee to foot towards your body (bring your foot towards your body so your shin is perpendicular to the other leg forming a 4, the stretch you get in the upper gluteus area that links with the iliopsoas is the one i think i sprained, i can't rotate my lower leg inwards. i think it is the top of the gluteus maximus. So I had to stop and it was hard to walk like limped a 20min journey, which turned to a 35 min limp back, it was downhil so better.

Cool down
   stretch quads, hamstring, hips, tennis ball foam rolled my left gluteus maximus
   limp back - more like a waddle, but avoiding placing weight on entire left leg for too long.
   
Comment
basically what i said above, had major doms from last workout, until today a little better, the uphill walk helped ease it, during the runs the pains were still there mild. but once i did the bss making sure of staying upright, it was a little struggle to stay upright and balance as well.

EDIT: the spot is close to the hips then directly top glutes.

Date: 20/04/2016
Soreness: quads
Weight: 67.1kg

Condition: sunny day a little hot and with some breeze and dry track. I haven't trained in a two weeks or so, so my performance may be because of this.

Warm up
  up hill walk x 20min
  a walk, skip & run x 2 x 20m
  lateral leg swings for hip mobility x 10
  seated cross legged iliopsoas stretch x 10 sec

Workout
  30m sprints x 4 for both legs at start
     - 4.28   Left leg start    low wind assist
     - 4.29   Right leg          same
     - 4.38   Left leg     
     - 4.13   Right Leg        don't know how that happened but happy
     - 4.34   Left Leg   
     - 4.25   Right Leg
     - 4.3     Left leg      when i went to check time it didn't time it switched to the clock time even with the run after 
     - 4.3     Right Leg
 
  Was feeling a little tired with the runs, 3 min rest between.
 
  Mobility and activation stretch minus the single leg glute bridge
 
  BSS  0kg x 5, 15kg x 5, 27.5kg x 3 x 6   it probably was the limit to keep my back upright, but not heavy.
  SLRDL 0kg x 5, 27.5kg x 3 x 6

Cool down
   Damn forgot to stretch, will have to do it now.somehow. EDIT: done calf, quad and hamstring stretch, general version
   Cool down walk

Comment
a little frustrated with the times, but hopefull overtime I can get my time down a bit. a nice sunny day to run but probably a little too hot, its very rare to get that perfect weather for running not too hot or too cold or too windy, but it was a nice day to run.

I am timing my sprints from a standing start, I measure 30m, using the line markings, I lean back and as i push forward I time myself and until I pass the cone at the 30m I press stop.

I feel my left leg is my starting leg as it is most comfortable but for some reason I get good time on my right leg so it is a little confusing.
Yes, my coach wanted me to alternate my legs at the start.

thanks for the feedback 

Quote from: seifullaah73 on April 20, 2016, 07:54:23 pm

I am timing my sprints from a standing start, I measure 30m, using the line markings, I lean back and as i push forward I time myself and until I pass the cone at the 30m I press stop.

I feel my left leg is my starting leg as it is most comfortable but for some reason I get good time on my right leg so it is a little confusing.
Yes, my coach wanted me to alternate my legs at the start.

thanks for the feedback 

Do you have a smartphone?  Your timing method is not accurate enough for the times posted.

Not now, but hopefully later on. But I agree it is not accurate as I have to hold stop watch and then click it.
how should i use a smart phone to time myself if i do get one.

I also wanted to mention that isn't it possible for someone who has good acceleration to have low top speed as you said that based on 60m time and 100m time, it does not match my 30m time, but isn't it so that after 30m some people stop accelerating as compared to pro sprinters who continue accelerating and therefore have a correletation between their 30m and 100m or 60m, if the top speed is low, wouldn't that be an explanation for a good 30m but a poor 60m or 100m. just my 2 cents

Top sprinter's don't accelerate till 100m, that is ridiculous.



Look at the times. Nobody has split time improvement over 50m, and their improvement from 30 to 50 is around 0.02 per split.
Practically, they are at top speed from 30m already.

I was referring to professional sprinters accelerating upto 50-60m, but looking at that chart, the acceleration is small after 30m as you mentioned, but I guess that small 0.2 still helps alot.

Because of bolt's height he gets a slow start and gets recorded as a slower reaction time, but that is amazing, he seems to accelerate more then the others straight from the 10m even though he is behind.