Adarq.org

Date: 30/08/2014
Soreness: nothing much
Purpose: stay active and test day due to swollen gum and cheek

Warm up
  same

Workout
   3 x 116m @100%
        - 15.50 (i accidentally used the rubbish one, so after I crossed the line, the button didn't press as after passing the finish line, after a little time not sure how much, I looked at the stop watch while still slowing down and saw it was 16 and still continuing, so am thinking it is logical to think it was 15.5 ish or a little less but will stick with 15.5.
         - 15.59
         - 15.65

Cool down
   same

Comment
  It was a windy day, had to do my workout late as I ate late, the warm ups went very nicely especially due to the rest I had, very relaxed and mechanically sound. I decided to take todays run as a test day, but I accidentally decided to use the old stopwatch, which has problem of not stopping when pressing stop, but didn't realize, I made sure I was fully rested after warm up, i was feeling ready and warmed up, when start I came out nicely but not powerful, but it was still an ok start, then I was up to a point where I was about to stumble so, had to control the stumbling, which controlled some and some little stumbles but not bad stumbles, just had to keep myself controlled and ran the last few hard but not tensed, I pressed stopwatch but after passing the finish line and slowing down I looked at the watch and it was at 16 as if it had started and continued to 17, 18 so that went wrong, but feel it was in the 15s probably low hopefully, I realized and got the good stop watch out, which had the button click and not the rubbish stopwatch which just use metal contact as buttons, which can stay contacted in some and stop working so you have to press hard, the second one, after a nice amount of rest 6-7 mins rest, ran the second it was also nice run and pressed it correctly at finish line and it was 15.59 just as i put my foot on finish line and last run I had even more rest, properly relaxed and made sure to run it my best and relax towards the end and got 15.65. So am not ecstatic but also not disappointed but am content with the time, will start to do bw workouts, when my time starts to stall a little, to add strength. So it was ok, probably will start 5 reps back on monday, will need to let jaw rest as well tomorrow.

Rating: 7/10

Date: 01/09/2014
Soreness: lowerbody

Warm up
  same

Workout
   5 x 116m @100%

   2 x 5-6 pistol squats (hard since been a long time)
   2 x 10 explosive push up claps
   1 x 3 handstand pushups (tired from previous pushups)
   2 x 5 unassisted glute ham raises (always hard, after 3 hard to keep back aligned with with       hamstring, so I hyperextend my back just to keep it straight but doesn't work)
   2 x 10 weighted eagle spread sit ups (harder than it looks)
   1 x 25 calf raise jumps

Cool down
  stretch

Comment
It was a nice day, a little windy, but bearable. The warm ups went well and the runs were ok as it had rained today so it was a little slipping during midway, my trousers are strange when I lift my knee it feels tight near knee area, so had to pull front up to make it loose so I can lift it nicely, the first run was ok, slipped a little in middle so focused leg drive as well, but on second run concentrating on leg drive didn't work for some reason and my second run was not good, third run was ok, fourth was ok and last was good. Than started my bodyweight workout, pistol squats are hard even when i place weight on heels I feel tension a little on knees until after a while it gets better by stress moving to my quads, the pushup claps were good, did handstand push up after but wasn't strong enough to go deep, than I did GHR it was ok up to 3rd rep and then after my body starts to tilt forward when coming up so was hard to align in when coming up, struggle and second rep, same, but focused hard on keeping back aligned, maybe because I am placing my toes in a gap under a door, so that makes it harder, don't have anything or anyone who can hold my feet down, so calves also get a beating, than did wide weighted eagle sit ups, these are soo hard, that with a heavy weight it was hard to get up, harder than it looked, no hard because of weight but because my legs are spread, it makes it harder to get up for some reason, but it targets the hip flexor as well as core, it is hard when you hold weight near chest but if you hold it above a bit easier, feel it in my flexor just by lying down with legs wide. than finished with calf raise jumps followed by single leg calf lowering exercise, feel awkward as jump is slow and low so want to try jump and not cheat. So that sums up todays workouts.

I finally got a reply from the track nearby and they said to use track it is 3.50 pounds pay as you go, which is about $5.80 a day so will have to think about how I can plan it.

So an alright day of workout, very hard and good at the same time.

Rating: 7/10

   

man even once a week on the track would be a huge help to you. that GBP14 a month is so worth it.

Date: 03/09/2014
Soreness: lower body

Warm up
   same

Workout
   3 x 116m @100%
   
   2 x pistol squats (right leg very easy) x 6
   2 x push up claps x 10
   2 x 3,5 unassisted GHR (want to only do reps with good form, don't want to do reps with risk of form breaking.

   2 x 10 eagle spread weighted sit ups
   1 x 20 calf raise jumps
   1 x 10 lowering single leg calf raise

Cool down
  stretch

Comment
It was a nice day, not too windy but nice and cool little wind, the condition was really good not slipper and the runs were as no slipping so that really helped me push on every stride, the warm ups went well until on the a run I half twisted my ankle; i did the run and when I felt my feet twist and when i put a little weight I quickly stopped, but still pains a little now, the runs felt very good, the first one was fast, second was faster and third was about same as first, as grass was dry and did only 3 if i have to do bw workout after. rested 30 min and started next workout. The pistol squats were ok, hard on left leg as usual, the push ups went ok, the ghr is hard again, so did 3 on first set and on second set felt stronger, so did 5 but last 2 reps had to reduce distance travelled to keep good form. the wide spread sit ups was ok and did calf raise jumps followed by lance style calf raise by lowering down with one leg than use two legs to lift.

Rating 8/10

I am not back to 2-3 sprints per day, I have decided to do 3 sprints on days when I have general strength workout like yesterday and 5 sprints on days where I am not doing general strength work.

Monday,wednesday and friday - 3 x 116m & BW workout
Tuesday,thursday, saturday and sunday - 5 x 116m

Date: 03/09/2014
Soreness: lower bill

Oh man, you should have mentioned that you're a duck. Things make so much more sense now.

Quote from: seifullaah73 on September 03, 2014, 07:06:14 pm

Date: 03/09/2014
Soreness: lower bill

Oh man, you should have mentioned that you're a duck. Things make so much more sense now.

lol, I didn't realize that.

Probably I was typing this and and discussing something with somebody and I accidentally typed, will change it.

thanks

Date: 04/09/2014
Soreness: little niggle in lower back when walk

Warm up
  quick and same

Workout
   5 x 116m @100%
     ( 2 x 120m @30 degree incline)
     ( 3 x 116m @10 degree incline)

Cool down
   stretch

Comment
It was a nice day, it looked cold so i took a coat, but realized it was bearable. I went to the running place, I saw the place I usually run was occupied with people play football, so waited a while and still there, so did warm ups in a nearby place, there was annoying little niggling pain in my lower back for some reason don't know why. So I decided to go do steep hill running again, did 2 reps, both fast, but the cars always want to drive past fast, on second run, I was running fast and car behind was coming, I could hear it behind but never passed, looked like he was playing with me to push me or something, so I kept running and started losing control and hard to maintain all the way up hill, with car behind, but after I stopped, the car passed and it was a learner, learning to drive explains why he was moving slow. After I was tired as heck and went back to my original running place to do 3 reps more. Once I got there I didn't know how i was going to do the last 3 reps, I was out of energy, but I realized you guys here won't be happy to see 2 reps only even though i said I would do 5 and then make excuses, so sucked it up and rested 3-4 mins arriving and did the 1st rep it was fast but not adrenaline or excitement in the run, it was gone from the hill run, than rested and did the other 2 which was fast also and satisfied I did the last 3, lower back still little niggling, I couldn't stretch it out. So hopefully rest will cure it.

Edit: Just twisted my upperbody to both sides and heard cracks, which felt good.

Rating: 7/10