Adarq.org

Note:
Won't be doing workout out today, as when walking there is slight pain in the lower quads and knee area and felt a little stiff when walking, so take a rest, don't know how long to rest for, for this sort of pain, but will go by feel. 

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.

Wow, it's been a while since I checked up on what you're doing. Doing that split routine you described is really stupid. I don't see the rationale at all. All you'll do is hurt yourself (which you've already done apparently). If you do a high quality 'speed' workout, doing the exact same workout a few hours later is just...really unnecessary for so many reasons.

Second, when are you going to get to the track???? You've been doing this hill training now for nearly 6 months (!!). You've improved somewhat I guess (although with you, trying to assess any improvements is like trying to grab smoke). But hill training is really just for short-term off-season development of power and stride length that CARRIES OVER to flat track work. You can't make it the bulk of your sprinting training, unless your goal is to win the World Uphill 100m Championships. It's just really hard to understand where you're going with this atm.

Date: 22/10/2014
Soreness: none

Warm up
  A skip
  B skip
  Knee raise butt kicks
  Large Lunge walks
  Leg swings
  Lance calf stretch
  leg sprint cycles each leg
  mobility drill
 
  single rep ME calf raise jumps before each run

Workout
  5 x 116m @100%

Cool down
  stretch

Comment
It was a cold day and windy day so decided to run in my cardigan/jumper zip up,  the warm up was ok, a bit rusty, the first run was quite fast from the start but during the run I my knee buckled but kept my cool and continued run all the way, the second was good also better than the last, but during the end I started slowing down, on the third run, my legs felt like jelly during the run and felt weak, don't know why, I just finished a general strength workout, maybe because of my knee is smacked hard, which is painful when searching for it across the knee cap or maybe not, but that was a slow run and same with the fourth run, weak legs during run than a 10min rest before last run which was fast also but towards the end it looked slow, legs felt weak, but cannot tell just by feel, only feel leg during run. So an ok start to the session.

Rating: 7/10
 

Date: 24/10/2014
Soreness: quads (quite sore), knee (a little)

Warm up
   same

Workout
   3 x 116m @100% (raining, slippery surface)

Cool down
  heel walk
  stretch

Comment
It was windy day, until I got ready to go outside to do my workout, it started raining, it started light then it got heavier to medium amount rain. the warm up went ok, until when doing the actual runs, it was slippery so a lot of slipping, so decided to make it 3 reps instead, the quads became sore again.

Rating: 4/10

Date: 26/10/2014
Soreness: none

Warm up
   same

Workout
  3 x 116m @100% @10-12 degree incline
  2 x 120m @100% @30-35 degree incline

Cool down
  stretch

Comment
It was a windy day in the opposite direction I was running, so I was running the 116m through a head wind, the warm ups went well, the first run was ok, stumbled a little at the beginning but the second and third were very good, then people decided to play football using the goal post I run through, so I decided to go to the steeper hill and do 2 more runs there and the first run felt fast and so did the second one, I beat a car up to 120m and then lost from there and on second run beat a van all the way lol, so it was an ok session, even though I wasn't thinking of doing anything today because of a test i Had to do but the deadline was 29th so I was fine to do my workout.

Rating: 7/10

Date: 28/10/2014
Soreness: quads

Warm up
  same

Workout
  5 x 116m @100%

Cool down
  heel walk
  stretch

Comment
It was a nice sunny and windy day, the warm ups went well, but as the wind was blowing against me when I run, which is irritating, but beneficial, was mechanically good, but speed was good because of wind, the same for all the other runs, felt nice. I take my little brother along to do same workout as me to help him lose weight. It was an ok session.

Rating: 7/10

Date: 30/10/2014
Soreness: entire lower leg was sore

Warm up
   same

Workout
   5 x 116m @100%

Cool down
  same

Comment
It was a nice day, the grass was little wet, but not wet enough to be slippery at all, so it was ok conditions, went out with my lil bro again, get him in shape, I also took the opportunity to video myself but I have no batteries, so had to use my mobile phone, which when recording outside is a little dark. Will upload after editing it, zoom in to me running, slow motion after just a few seconds to observe my running form. The warm up went ok, the first run was recorded, it was against a small head wind, the point where I injured myself was a bit sore after the warm up, so legs felt a little stiff and after the first run, which I was trying to run, but some points here and there where I might have lost control of maintaining speed towards the end, but managed to finish it nicely, the second run was good, but there is no pain when I run on the injury point behind the knee, but when I stand still a little sore, third and fourth I raced my bro, he had a 20m head start, I ran ok, but a bit distracted him being ahead sometimes looking back , so I finished it and on the fourth did the race again till the finish, of course I won, was just hard to concentrate while he is ahead looking back, then when I passed him, it was easier to concentrate. I was planning this to be the last run, but I thought I have only one run left, so with just a walk back rest I ran again just to make it five times and my entire lower body was sore, I had to use heat rub all over my legs not including feet. So a nice painful session.

Rating: 7/10

Wisdom Tooth Removal:
  Just had my wisdom tooth removed, they injected a sedative/anaesthetic twice, to numb my lip and gum, then they place something inside my mouth start jamming it as I can feel the force they are placing in my mouth, in between my teeth and wisdom tooth and pry it out and then I hear it crack and it comes out, I am still awake during the removal, I was expecting sleep sedation, but they didn't, placed a gauze in its place, to bite on then it is finished, the lips and cheek and gum on the right side was completely numb for about 3 1/2 hours, but happy, alhamdulillah, I regained feeling in my lips and then the pain comes in so have to take pain killers. So it was a quick and successful procedure.