Adarq.org

Date: 23/04/2016
BW: 68.05kg  - I hope it doesn't get out of control increase, never weighed this much in my life
Soreness: right quad very sore

Condition: wet track, little cold and windy but later on it started to shine, about half way into my sprints.

Warm up:
   uphill walk x 20min
   a walk, skip and run x 2 x 20m
   lateral leg swings for hip mobility x 10 reps
   seated cross legged iliopsoas stretch x 10 sec
   
Workout:
   5 x 30m sprints
     - 4.34  L
     - 4.34  R
     - 4.29  L
     - 4.28  R
     - 4.50  L don't what happened there, my right quad was sore after so, i decided to stop because of the big in my time.

   some mobility, activation, stretch drills - also wanted to focus on stretch my quads as it was sore.
   
   BSS 0kg x 5, 15kg x 5, 27.5kg x 3 x 6
   SLRDL 0kg x 5, 27.5kg x 3 x 6 - hard towards the end as 3 min rest between, my grip was becoming weak.
   
Cool down
   stretch - quads, calfs, hamstring, hips
   walk back 20 min down hill.

Comment
It was a dissapointing run and my quads became sore after my sprints, but it didn't affect my gym workout, but SLRDL my grip was wearing out on the last set, I would drop it after one rep, then i would pick it up and then drop it. especially when it starts rotating, the dumbell on the tips of my finger.

Rating: 5/10 meh

Date: 30/04/2016
Soreness: quads
BW: 68.10kg

Condition: mixture of sun and windy, dry track, track being used by training group as they do every saturday.

Warm up
   walk up hill 20min
   toe ups x 10
   a walk, skip and run x 2 x 20m
   seated cross legged iliopsoas stretch x 10 sec
   lateral leg swings x 10 each leg

Workout
   30m sprints standing start alt legs
      - 4.25  L
      - 4.41  R   There was a gush of wind
      - 4.13  L
      - 4.06  R
      - 4.19  L
      - 4.34  R  my quads were sore

    activation and mobility drills (single leg glute bridge, calf, hamstring, quad stretch)
   
    BSS w/ 2 dumbell 0kg x 5, 15kg x 5, 30kg x 3 x 6
    SLRDL  /w 2 dumbell 0kg x 5, 30kg x 3 x 6  - had to use wrist strap for last set as my grip was weakening.
    Seated sprint arm swings 5kg dumbells x 3 x 20

Cool down
   general body stretch (shoulder, chest, hips, quads, hamstrings, calfs, back (lying on the bench))
   walk back down hill

Comment
It's getting better, I know it's not accurate but it's a good form of measuring my performance in some way, I had to stop the watch before I pass the mark, as after I end up pressing it when I have passed it.

Rating: 8/10

The wind is all in your head man!  Stop thinking about wind because clearly when you do you get affected and run slower.  It's not slowing you down, the excuse your making is slowly you down.  No excuses!

When I run and the wind is blowing, I feel like its slowing me down and I can feel the affect of it. It's hard to run when there is wind blowing against you. I don't think about the wind only when running and it just feels like it's slowing me down.
I will ignore it next time. So I can run in the same direction the wind is blowing?

Can you tell me how I can use a smart phone to get more accurate timing of my 30m sprints?

Quote from: seifullaah73 on May 02, 2016, 08:23:58 am

Can you tell me how I can use a smart phone to get more accurate timing of my 30m sprints?

1) get any app that allows you to record or import video and has a timer overlay.  V1 golf and coaches eye are two examples.  Or if you can't download apps you can count frames but this is very tedious.   For most phone 30 frames is 1 second...

2) balance phone on tripod or bag or have friend hold it.  Have a good close to 90 degree angle on finish line and be able to see start. 

3) place at least 1 hand on ground when you start.  The first frame where the hand is off the ground is where the race begins.   The first frame where a body part is past the finish line (you can use a cone to mark) is when it ends.   If you want to have a time that mimics nfl football 40yd time then take the first frame w after arm leaves ground and last first frame where any body part crosses line and then subtract 0.2 seconds.  If you want to mimic track and field make the final frame that where chest is over line and then add 0.2 seconds to your time.

I think this would be useful when I want to get an official time for my 30m sprint, as for this program, it is just a part of my training routine, which I do as a standing start, so the stop watch would be sufficient, until I test my 30m speed then I will use this method.
Thanks 

A self timed stop watch for a 30m sprint is never sufficient.  Either do it right or not at all.  Self timing less than a 100m makes zero sense.  Going from 4.3 to 4.1 over 30m is a huge improvement.  The error associated w a self times stop watch is more than 0.2.  So you are wasting your time.

Nothing wrong with running them untimed.  In fact it is the better choice for you right now.  Adding in a variable of hitting start and stop past a line is just making the reps worse as you can really run through the line when you have to concern yourself with clicking a watch.  And your times are way off anyway they predict a 7.1 60m or so which is way way faster than you run.   

Just stop w the watch.  Get your reps in at your 30m sprints and do them all at 100%.  If you insist on getting a time ask a friend or stranger to hand time you from first movement on the last rep or two.  Right now your making your workout worse for the benefit of getting useless data.  Don't do it.  Train smart

I thought you would never ask. I remember I did these untimed and somebody thought that it would be better to time my run to measure my performance, but you are right, I will do them untimed. This was my thought also that holding and operating a stop watch is making my performance bad. But thanks for the advice.

will post my results later

I never get time to post my results so i thought i will post it now and try to remember the time I got, I did this before toddayy's post.
Also I was using toddayy's advice he gave on how to time using stopwatch.

Put your left foot on the line, rock back and start your stop watch as you pick up your right foot.  Hit stop on your watch on your first footstrike past some line.

You can find this on page 20 I think, as I found the quoted version on page 21.

But will not my next runs.

Date: 04/05/2016
BW: 67.85kg
Soreness: hips a little

Warm up
    same

Workout
    30m sprints only using left lead leg
       - 4.28
       - 4.06
       - 4.09
       - 4.12
       - 4.14
       - 4.16

    Quads always sore, but with using my left lead leg, there was a slight soreness in the left hips
     stretching and drills for mobility, activation and stuff

    BSS 0kg x 5, 15kg x 5, 32.5kg x 2 x 6, 30kg x 1 x 6
    SLRDL 0kg x 5, 32.5kg x 3 x 6

    Straight leg seated on bench sprint arm swings using 7.5kg dumbells (I feel they really help me drive my arms faster during the sprints, which I lack in)

Cool down
   stretch

Comment
Already added to the above, the sprints felt good, but my quads started to become sore and my hips so I stopped, I did some stretches in the gym to get rid of the quad pains, helped a little, when i started the bss, hips was a little sore, so i stretched my hips and the bss felt better. did the progression sort of like vag suggested 3x6, 2x6 of high weight, 1 x 6 previous weight. This is helping with my grips but the last set had to use wrist strap as my forearms sore and also for rdl i had to use it for 2 sets. then did arm swings with 7.5kg thinking heavier better, but might stick to 5kg so as not to alter my form. But other than that it was a good session.

Rate: 8/10

Day after the last workout, when I woke up there was a pain on the back next to the shoulder blades between shoulder blades and spine, its the muscle in that area that stretches when you bring your left arm straight forward and keeping it straight you bring your hands to your hips i.e. a stretch. It is still a little sore when i stretch it like that.