Adarq.org

Date: 28/05/2014
Bw: n/a
Soreness: nothing obvious

Warm up
    Heel walks
    Sprint drills
    Lunge walks
    Side skips
    Arm stretch
    Loosen legs

Workout
    5 x 116m @100%

Cool down
    Heel walks
    Stretch

Comment
Windy and light rain wet grass condition. Had rested a while and did my stretches and didn't feel fast because maybe I forgot to loosen my legs before running, but arm stretches helped me in the runs. Wet grass made it slippery but my tiredness is reducing, which is good.

Rating: 6/10

Date: 29/05/2014
BW: n/a
Soreness: shins mild

Warm up
    Heel walks
    Sprint drills
    Lunge walks
    Side skips
    Arm mobility stretch

Workout
    5 x 116m @100%

Cool down
     Heel walks
     Stretches

Comment
It rained as soon as I went outside. So I was thinking, quick workout, after warm up it stopped. I did first run which felt average, second about 3 min after first run, which was better and completed 3rd rep and walking back thinking should I finish, rain has stopped, thinking and made myself stay and finish it off 5-7 min rest did 4th run felt very fast and straight away did the last one and finish. It rained more faster on last rep. So a good finish. Sometimes I feel fatigue like sleepy little maybe my laziness.

Rating: 7/10

Date: 31/05/2014
BW: n/a
Soreness: mild shin, hips

Warm up
   heel walks
   sprint drills
   lunge walks
   side skips
   arm mobility stretch
   hip mobility stretch

Workout
   5 x 116m @100%

Cool down
   heel walks
   stretch

Comment
It was a nice summer breezy, day, no sun, but it was nice and cool but not cold. I went to the running area, did my warm ups, also decided to add hip stretch bringing my knees to my chest as powerful as i can and bring down slowly. before running loosen my legs, my first run; the start was not fast but when past 30 metres, when i am upright, i felt I accelerated at that point, powerfully bring my legs down and even felt going up the tiny bumps on the path, maybe would have taken off them little runways lol. The second runs start felt a bit better but the upright running was way better and felt very fast.

Date: 1/06/2014
BW: n/a
Soreness: mild shin, bicep sore point and weird pain on heel just on and off

Warm up
   heel walks
   sprint drills
   lunge walks
   side skips
   arm and hip mobility stretch

Workout
   5 x 116m @100%

Cool down
  heel walks
  stretch

Comment
It was such a nice day, sun was a little out, but nice and cool breeze and the grass was dry, so felt the runs would be more explosive out of the start. did the warm ups, i wear coat, so it was hot under there, after warm ups, i take coat off and run with my jumper on. The first run start felt sluggish, as it was first run, so body had to adjust to the run, but the run after felt ok, not as fast as my other runs, but felt ok, second, third and fourth felt the same, average fast and the last one i do consecutive run, I felt my runs were better than average, better than my 4 other runs, so that was good, when i stretch my arm backwards slowly, i hear a noise in the shoulder, to make it mobile but after a slight pain on a point on my shoulder, bicep and above my wrist. I was feeling a bit fatigue as i didn't drink water till an hour ago, instead of before workout, but after rest after third run, i was fine to do the last runs and go home and drink milk( shake  ). on a sidenote, my jaws still lock after intense running and after workout, also when i look in the sky, i see lots of tiny circles moving around, you have to look carefully, to see them moving around, don't know what they are, white with bluish redish outline just moving around, i only see them when looking in the sky, not when looking at the ground or objects only the sky, strange. But the runs weren't that fast but average, i hope it's just my body making the fast runs feel average, and the faster runs feel fast and then that run becomes normal and a faster than that speed feels fast and so on.

Rating: 6/10

I think that since you have been doing that for quite some time now, you should go to a track and time real splits.
This uphill grass ~110m is nice and all and improving times there will carryover to the real times, but you should check the real thing.
I know it is far away from where you live and all but even like that imho it is essential to go to the track even, say, once every 2 weeks.
You are training for 100m on track, you NEED to have track 100m track time references.
2c

I feel that training on grass hill has a better carryover on to track than training on track alone does, because of the multiple benefits, speed, acceleration, endurance. I would probably go on the track, but for competition only.

I would like to probably get my time under 15 seconds on the current hill, then after, find an opportunity to use the track not to train on but to get my 100m timed, if i have to pay, then i will find somewhere else, or get my 100m timed during competition.

pc

Quote from: vag on June 02, 2014, 05:52:51 am

I think that since you have been doing that for quite some time now, you should go to a track and time real splits.
This uphill grass ~110m is nice and all and improving times there will carryover to the real times, but you should check the real thing.
I know it is far away from where you live and all but even like that imho it is essential to go to the track even, say, once every 2 weeks.
You are training for 100m on track, you NEED to have track 100m track time references.
2c

I feel that training on grass hill has a better carryover on to track than training on track alone does, because of the multiple benefits, speed, acceleration, endurance. I would probably go on the track, but for competition only.

I would like to probably get my time under 15 seconds on the current hill, then after, find an opportunity to use the track not to train on but to get my 100m timed, if i have to pay, then i will find somewhere else, or get my 100m timed during competition.

pc

No seifullaah, in the long run, training on a hill is not a substitute for actual track training. You're enjoying the hill because it's different and it makes you feel that you're improving at your 100m without directly informing you of the real change, so you are free to overestimate your improvement. There is just no substitute for training the specific movement of your sport in the context of the event itself (the track). You might be cultivating some nice gains in fitness and speed but until you do solid blocks of training on the track developing the specific movements (starting, acceleration in first 30m, holding speed, extending your stride and maintaining form etc.) you won't see any significant improvements in your 100m. I guarantee if you only run on the track the first time this season in your first comp, you will be disappointed with your time and you will have left a lot on the table in terms of your off-season.

Date:02/06/2014
BW: n/a
Soreness: hips

Warm up
   heel walks
   sprint drills
   lunge walks
   side skips
   arm and hip mobility stretch

Workout
   5 x 116m @100%

Cool down
   heel walks
   stretch

Comment
It was a nice day, an hour prior to the workout, I had to push a car that wouldn't start to a nearby parking lot, so some workout done there, during the workout, i did the warm ups as usual, it was also the day to time myself, so had to ensure adequate rest time, I was about to start and had stop watch in hand and on go, i exploded out, but the stop watch didn't press start, as it was on time, so went back, set it to stop watch, then exploded out, the whole run from start to running was good but not as fast as my other fast runs i experienced, mainly because it is my first run. the time i got was 16.47, so still an improvement, but maybe the car pushing may have been a factor, the other runs felt good until my third run, i was a bit sick, when you run a lot, but after a rest i told myself run fourth time and that's it, as i had a car push workout, but after, I ran the fifth straight away, as i convinced myself i was going to do 5 straight away anyway, but without telling myself in my head.

Rating 7/10