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i'm not skipping, fwiw. that's a run.

my bad, yes I was referring to that video, the leg motion was good, the arm is not that important to be 90 degree in front and 100-110 at the back.

Date: 15/08/2014
Soreness: shins slightly

warm up
  same

workout
  3 x 116m @100%

cool down
  same

Comment
It was a windy day, blowing from the right side when running. The warm ups went sort of good, and the runs were better than yesterday judging by the stopping distance past the finish line. The first run was good so were the other two, which were better. I am starting to get to grips with the running now, the form is better now, I just have to learn to control my form to prevent the stumbling that occurs mid way when upright.

Rating: 7/10

I feel the need to remind you of this post. In fact, it should be in your sig:

Listen to acole.  You have the cautiousness of an extremely fast masters athlete at the end of the season with the speed of a 14 year old girl.   If you can't run 100m in under 14 seconds then a good workout for you is to try to run 100m under 14 seconds.  5-10 times.  Every day.  Deciding not to compete until you are "fast enough" is deciding to give up.

You've gotta bump up the training man. I know you were fasting awhile ago but come on, get those reps back up. You don't realise how hard you have to push your body for even the most minimal speed gains. Also, please clarify your competing situation again. Are you in season? Are there meets on atm?

Date:17/08/2014
Soreness: achilied calf and shin and adductor and hip flexor

Warm up
   Same

Workout
   5 x 116m @100%

Cool down
   Same

Comment
What a day, so tired and my throat so dry and sore a bit. I ran more than I had planned. It was a slight sunny but very windy day, blowing from the side at an angle I can feel it behind but not strong enough to help much. The warm up went well, the first run was slow as usual within slight wind behind, my legs were strong but I didn't feel the explosiveness and elasticity of my legs in the run dunno why, was like all the way but it was little fast at the end when stopping. The second run was fast er and better, my start was OK but after it was good and good control and same with third but everything went wrong with the fourth. It was strange how and why it happened, the start was good and strong but when becoming upright I felt I was getting faster until I don't know what happened but my right leg came out of the stride pattern and my right leg maybe kicked my right hamstring missed to strike the ground under bw and my feet tangled so I had to slow down correct stride pattern and control, I tried to control it before it occurred by going upright but that did not solve it so that run was bad unknown what happened it just felt like my right leg just messed up and tangled up. So because of that I made myself do another rep. The last run it was fast but I had to be careful not to run too fast but fast enough that I control my stride pattern. My legs were dead after so maybe that could have caused the stumble. So a dissapointing session.

Rating: 5/10

Date:19/08/2014
Soreness: shins, hip flexors

Warm up
  same

Workout
  5 x 116m @100%

Cool down
  same

Comment
It was a windy day but it got gradually better and sunny. The warm ups were ok and the runs were ok as well, the shins would pain after the 3 and the rest runs. The first run was ok and the others were better and learned that to stop stumbling I should not be upright but running at a slant up the hill, so it was better on 4th and 5th. Also the uneven surface also affected the stumbling. an ok session.

Rating: 6/10

Right, I forgot you're (still) running on the hill. I always stumble occasionally on the hills. Don't worry about it, but more importantly, get to a track! Need to start training on the track occasionally. If I were you I'd take the train to the nearest track next session and do a few timed/filmed runs over 100m and 200m just for a bearing on where you are at.

Thanks. I will see if I can get to a track, most of these are private tracks so you have to pay to use it. I will try to get to a track nevertheless. I will also need someone to record me.

Date: 22/08/2014
Soreness: quads, hams, calves and shins

Warm up
  same

Workout
  5 x 116m @100%

Cool down
  same

Comment
It was a windy day, seems like winters coming early, the warm ups were good, I had to do it in my coat, but the runs were without my coat. As usual the first run feels different as it is the first run and therefore feels slow, but the second, third, fourth and fifth all were excellent runs, which was a first, as I have stopped doing 4 and 5 together also I have decided to leave out calf hops, as I do them before I run same with tuck jumps, but calf jumps hurt my shins and therefore my shins are paining before I have started running and it gets worse after every run. might keep tuck jumps and light calf hops before every run.

Rating: 7.5/10