Adarq.org

Date: 02/10/2014
Soreness: lower body

Warm up:
   same

Workout
   5 x 116m @100%

Cool down
   stretch

Comment
It was a nice cool and warm day, the warm up went o.k, the runs were good overall, the first run was fast but not long strides but fast small strides, which felt good and fast. The second run was nice and fast but not fast strides just an even stride length and speed all the way to the end and the third run was good but was tired towards the end and was bit slow towards the end and my quads were very sore, after this my runs just did not feel up to par, my fourth run my foot slipped twice when it striked the ground don't know why, but in the second half I was tiring but not slowing much and then up to the finish point and the last one tried to make it fast but towards the end I was tiring and slowing down a little, been long since I ran 5 times so it was hard but I know as long as I put 100% effort and try best to run with good form even though i slow down towards the end, that doesn't matter much as those runs are the training runs to help me improve.

Rating: 7/10

Date: 04/10/2014
Soreness: none

Warm up
  same

Workout
  1 x 5 x 116m @80-85%
 
Cool down
  heel walks
  stretch

Comment
It was a very wet day as it had rained a lot today so knew to expect a slippery surface, so I had decided to reduce the effort percentage and reduce the rest time, so did the warm ups as usual which went ok, then did 5 runs with only walk back as rest and run again. If I felt I could accelerate and add more effort then I would until I reach the peak of just about to slip, very tired on 5th run, on the 5th run every step my feet slipped backwards so it was more of a backside mechanics run no front side mechanics or very little, so I guess it's good and bad, good to improve backside mechanics and bad, which hopefully isn't that my form may be affected. But a good endurance session.

Rating: 6/10

eid mubarak, man.

Thanks mate
 

Didn't do much as usual, went out to the park to play tennis for 1 hour, which was fun. So didn't have time to do workouts today returned by walking back 1 hours walk.

Date: 07/10/2014
Soreness: quads (especially left), shins only when pressed

Warm up
   A skip
   B skip
   Wall Butt kicks
   Wide lunges walks
   Leg swings
   mobility drills
   leg cycles
   Lances sprinter calf stretch forgot to do it

Workout
  hill sprints 3 x 120m @30 degree
  2 x 116m @10 degree incline
 
Cool down
  heel walks
  stretch

Comment
It was a cold day and when I walked to the training spot there was a football match that was going on, on the pitch I use to run across, so I decided to go to the next steeper hill to do my workout, I do the warm ups in the new area as usual, which went OK, rested a while before running and I usually  run with the car about 3-4 seconds behind, before I start running up the hill, the lamp posts are about 40m apart, so the first run was good, just tied with the first car to the second lamp post and finish run to the last lamp post, the second run was able to get to the second post before the car/van, which was good also and the third one the car was 4 seconds behind so I was able to get to the finish before the car. Then went to the usual site and it was empty, so I went completed my 2 reps here, which the first one was fast and the second one was faster, so a good session overall.

Rating: 7/10
   

Date: 09/10/2014
Soreness: quads (left upper quad quite sore)

Warm up
  same

Workout
   5 x 116m @110%

Cool down
   heel walks
   stretch

Comment
It was sunny for a little while when I was coming out but it started to get cold and very windy, so had to run in my jumper, the warm up was ok, the first run was a good strong run but as it was a strong head wind I was running into speed was not a concern but my technique, as I knew the wind was slowing me down, during the end I could concentrate on driving my leg down and pushing the ground back, the second was also nice and fast but after the third was tired, so the fourth run was tiring as well and my legs were weak, I convinced myself I would do only 4 and go to the steep hill for one more but after fourth I went back to run the fifth time, I had to rest a lot, my legs were weak, but after running out I was fast to not feel the affect of the head wind much so the last run was fastest run of this session, which was good, so today's session was a resisted run session with weighted vest the jumper lol, so happy with the runs I could concentrate on pushing and driving ground back as wind was slowing me down even though I was pushing 100% effort against the wind and happy with the last run.

Rating: 7/10

Date: 11/10/2014
Soreness: quads
Testing Session

Warm up
  same

Workout
  1 x 400m @75%
  2 x 116m @100%

Cool down
  same

Comment
It was a windy day, I wasn't planning to do any running to do until I was told to go out and go jogging with my younger brother let him vent out all the energy he has, so did warm ups as usual and then did the 400m at a normal fast comfortable pace, then did timed 116m sprints, my brother timed me at the finish line, so the first run it was nice and fast, right until the end, I got distracted by brother, thinking he was going to comment or say something as he hasn't seen me run, so messed up a little then decided to try continue fast run after. The time I got was 15.47, was disappointed was hoping for sub 15 so probably he messed up the timing when starting and finishing and also the mess up so if I hadn't messed up and timed it myself I can probably estimate 15.25 and after my brothers run, I had about 2-3 min rest and ran again and this time I was even faster, I felt very fast but the time I got was 15.72, as I felt fast but my body was not cooperative, so feeling fast doesn't really translate to actual speed, so it was a normal session, not too bad run, I got under 15.5 and tomorrow I will rest and next week I will start usual run without strengthening, it's the speed training phase of the workout, since the days are shorter I plan on doing 3 in the afternoon and 3 in the evening, or something split like that.

Rating: 7/10

Date: 14/10/2014
Soreness: left quad, knee

Warm up
   same

Workout
   1:30pm
      -  3 x 116m @100%

  5:00pm
     light warm up
     - 3 x 116m @100%

  Total: 6 x 116m @100%

Cool down
  heel walk
  stretch

Comment
It was a wet and light rainy day, so the grass is still slippery, but better than yesterday, the warm ups went well, I am happy with the load as with 5 I have to force myself as for 3 my body happy to do it, all 3 runs were very nice and fast but a little bit slippery especially towards the end. At 5pm back to the field to run again, light warm up, the first run was good, second run was so fast as if I was running down hill, but nearly stumbled half way so third run was fast but made sure to control my run and did not stumble and still ran fast. So I was able to run 6 a day while keeping my CNS refreshed, which is good. Since my quads are very sore after every run, especially lower quads, this is affecting my knees and my knees are sore also top of knee to mid way, which is strange.

Rating: 7/10