Adarq.org

Date: 13/02/2016
Soreness: shins but it got better during the long runs. quads still feel it now. stomach (abs) 
Weight: 65.35

Condition: raining, cold and windy, don't know which way it was blowing. It was the annoying rain, not shower rain but slightly larger than a misty rain.

Warm up
   uphill walk to track 20min
   a walk x 20m x 2
   a skip x 20m x 2
   a run x 20m x 2
    -  comment: did the above with my coat on.
 
   lateral hip mobility leg swings x 10 each leg
   seated cross legged iliopsoas stretch x 10 sec each leg
   
Workout
   60m sprints @ 90% intensity x 8
      - comment: my shins started to become a little sore doing these so I had to relax halfway through the race, which didn't help much but didn't add to it.
   
   100m sprints @80% intensity x 6
      - comment: still raining and my shins are sore, so had to reduce intensity
   
   200m sprints @80% intensity x 3
      - comment: these were starting to tire me up and activate my allergy and block my ears up, but when I lean over towards my feet its more easier to  breath with my ears being less of a problem then it is standing up.
   
   400m sprints @80% intensity x 1
       - comment: time for the killer, it was already nerve recking just to approach the start line know how tired I would become, my chest was a feeling a little heavy, but once I start thats it next stop the finish line even if my head is saying stop, but this time i forced my head to the idea of 'no stopping at 200m' then when i reach halfway 250m i tell my self half way and then home straight, just push as the finish line approaches, then fall on the floor and rest.

It was still raining lol.

Stretch
  general stretch, quads, hamstring, calves. might massage my calves as well.
  walk back

Nutrition: 1 scoop whey, 1 glass milk, 2 tablespoon nesquick strawberry, I do this all the time for this workout, so won't mention it again.

Comment:
It was so relieving to finish the 400m, at first the 60m, 100m having a toll on my shins, it was hard to continue as it was raining and it was harder then last workout but just kept going, did the 200m, which was comfortable until the 400m, which was nerve recking, but once i start i don't stop. after i can relax. when I come home i like to relax with the heater on, which removes the stress and exhaustion of the day. the 400m is becoming slightly better in terms of mental challenge.

Rating: 7/10

If you don't mind me asking, what are your current SVJ/RVJ numbers btw? I see you've been training for a very long time and seem very dedicated.

If you don't mind me asking, what are your current SVJ/RVJ numbers btw? I see you've been training for a very long time and seem very dedicated.

As of right now, I don't know but the last time I measured if i remember correctly. When I get time, I will remeasure and post it here, but I know it's not that good, I'm a 2 legged jumper and have not practiced the movement.

SVJ: 22-24"
RVJ: ~28"

pc

Are these timed or does this coach expect tired athletes to run w 75%, 80%, 85% and 90% intensity the entire rep and be able to tell the difference?? Thats a bit much to ask!

hey man, long time.
They are not timed, he says to do 80% intensity for all the races, but with the 60m my 80% is faster than it is with regards to the 400m, but with regards to 60m the distance is short and i'm not good at keeping to a certain intensity as it is not very tiring so I sometimes increase the intensity but for the long distance I keep it the same.  I think it is the sort of training where the difference is seen not throughout the program but before and after.

pc

Be wary of this.  A program where the all the results are promised after and no change is observed during is pretty suspicious... often thats the excuse to stick w a program that doesn't work. 

So how fast is an 80% 400m relative to your pr?   A 80% intensity 60m doesn't make sense.  Intensity only makes sense as a variable if the race has some steady state running - even distance runners push out hard and settle into some steady state intensity... the coach should have explained this to you rather than letting you flounder...

I guess you can detect change/progress in how easy the 400m will become over time, , I have noticed, even though it may be little, but the last 400m, I could rest standing but then after I had to lie down.

there was no guarantee on seeing results after but usually he measures my progress after the workout, that's how it usually is.

for me 80% intensity on the 400m is when I can run fast enough where I don't run out breath easily until I reach 200m, then the anaerobic pushes in, so faster than a jog, but a good pace, any faster I would have failed.

as for the 60m, I say intensity, what I mean is 80%-90% of my max effort speed for the 60m.

maybe I can forward your question to my coach and he can explain it better, what question would you like me to ask.

Quote from: seifullaah73 on February 19, 2016, 10:37:46 am

Quote from: T0ddday on February 19, 2016, 04:09:09 am

Be wary of this.  A program where the all the results are promised after and no change is observed during is pretty suspicious... often thats the excuse to stick w a program that doesn't work. 

So how fast is an 80% 400m relative to your pr?   A 80% intensity 60m doesn't make sense.  Intensity only makes sense as a variable if the race has some steady state running - even distance runners push out hard and settle into some steady state intensity... the coach should have explained this to you rather than letting you flounder...

I guess you can detect change/progress in how easy the 400m will become over time, , I have noticed, even though it may be little, but the last 400m, I could rest standing but then after I had to lie down.

there was no guarantee on seeing results after but usually he measures my progress after the workout, that's how it usually is.

for me 80% intensity on the 400m is when I can run fast enough where I don't run out breath easily until I reach 200m, then the anaerobic pushes in, so faster than a jog, but a good pace, any faster I would have failed.

as for the 60m, I say intensity, what I mean is 80%-90% of my max effort speed for the 60m.

maybe I can forward your question to my coach and he can explain it better, what question would you like me to ask.

Track is a sport w a clock.  If you dont know how fast your going - how do you know your improving?  If your 400 goes from difficult to bearable but also from 50 to 55 seconds... then all that means is you are really good at running 55 seconds but not necessarily faster and maybe even slower. 

I see what you mean. I tried timing my 400m, but since I wear gloves, operating the stop watch failed, as i had pressed it multiple times, maybe in my next workout I will get my 400m timed, as I was planning on doing this.

An 80% 60m is useless.  60m is far too short for you to not run hard.  You always run hard to 30m on every rep in track...

agree, that's why I always run hard but not 100%.

thanks

Date: 24/02/2016
Weight: 65.10kg
Soreness: shins, hamstring a little

Condition: sunny, warm and some occasional cold windy conditions.

Warm up:
   uphill walk 20min
   a walk, skip and run x 2 x 20m each
   toe raises and heel walks
   seated cross legged 10 secs each leg
   lateral leg hip mobility swings x 10

Workout
   60m sprints @85% x 8 reps
   100m sprints @80% x 6 reps
   200m sprints @80% x 3 reps
   400m sprints @80% x 1 rep
      - 1:13 secs  a good time at the pace I was running in

Cool down
   stretches (quads, hamstring, calves)
   walk back 5 mins, catch bus lol

Comment
It was a nice day, it was sunny a little warm sometimes it would be cold where I had to wear a hat and gloves. The first two sprints went well, but the shins always become sore when I do these, because of running it quite hard for large reps. The 200m was comfortable. Then when it came to 400m, it was sunny still, a little cold and quite warm. I decided to time myself and when I ran, I have never felt ths comfortable to run a 400m, I usually get tired approaching 200m, but I was a little tired approaching 300m and going to 400m, which i think because it was quite warm, it helped  mentally, especially with the stopwatch in my hand. I also thought I was jogging and made longer strides during the run, which helped in reducing effort but still covering distance and then to see 1:13, I am happy.

Rate: 8/10

Note: I just realized why I have been hearing this popping sound, wierd cracking noises and especially when tired it is loud especially when breathing through nose and it pops alot. eustachian tube disfunction been happening for long time, 10 years or so. I've seen alot of people on the internet have the same exact thing as me, when I breath in hard through my nose, it makes my ears normal and as soon as I open it, my ears pops and cracks.

Date: 16/03/2016
Soreness: inner shins
BW: scale was missing

Condition: it was cold and windy, in the morning it was ice cold but then it had settled but still a little windy, the track was slippery around the bend for some reason.

Warm up
   uphill walk 20 min
   a walk, skip and run x 20m x 2
   lateral leg swings for hip mobility x 10
   crossed legged seated illiopsoas stretch x 10 sec
   toe raises x 10

Workout
    60m sprints @90% x 8 reps
    100m sprints @90% x 6 reps
    200m sprints @85% x 3 reps
    400m sprints @80% x 1 reps
       - 1:12.56

Cool down
    cool down walk
    heel walk
    stretched late, but better late then never?

Comment
It was a good workout, the weather was cold and the runs were pretty good, I always get nervous and a little sick in the stomach before doing the 400m, i sip water and get to it, take deep breaths and run it and then it doesn't seem all that bad as it was in my head, I felt good running the 400m, I did the same method but decided to try sprint the last 100m, but it was hard to push as i was already pushing alot. I am quite happy with the time.

Rating: 7/10