Adarq.org

Date: 18/03/2020
Soreness: none

Condition: slightly windy and cold. Got a lot of technical work in, discovered a new thing to help better my technique  . The more I learn the better it is for me. Got there at 5:20 and finished at 7:40.

Warm up
   ankle mobility
   calf stretch
   hamstring stretch
   quad stretch
   hip thrusts
   high knee holds
   back stretch
   other things I don't remember

Track warm up
  A walk x 30m
  A skip x 30m
  B skip x 30m
  A run x 30m
  low ankle dribbles x 30m
  knee dribbles x 30m
  leaning acceleration bounds x 20m
  toe drag runs - getting more better at dragging the foot when running and bring the knees high- do it for 3 - 4 steps not including the first step out of the blocks

   prayer break

Track Workout
   leaning acceleration runs with emphasis on getting good knee drive with bands x 3
   leaning acceleration runs without bands x 1
   sprint start with emphasis on powerful arm swings and also realized I was not getting arms far back 3 x 2
   sprint starts same emphasis on arms  1 x 2

Gym Workout
   25" box jumping step ups
      - 2 x 5 @bw
      - 1 x 5 @5kg dumbbells in each hand
 
   isometric hamstring curls x 3 @40kg

   shoulder work

   hanging leg raises

Cool down
   stretch
   walk back

Comment
Good session, learnt something that when I acceleration i'm not bringing my arms far back and bringing back helps with maintaining a good lean and helps in accelerating.

Home workout

Warm up
   ankle mobility
   hamstring stretch
   quad stretch
   glute bridges single leg
   high knee holds bw
   ankle hops for height attempting to avoid collapsing heel difficult
   back stretch

Workout
   band workouts
       - upstairs runs for height with green and red bands x 3 x 3 runs
       - sprint starts to one step
       - leaning wall drills green and red band then without
   ab core roll out

Cool down
   stretch

Comment
Better than nothing. Ordered some resistance band for home strength training.

Date: 28/03/2020
Soreness: nothing major, glutes were on fire after the clam walks.

Condition: Training during the pandemic. Did my running behind my back garden, which is like an alley way. A giant branch that had fallen was moved. some moss in the edges of the pavestones. Also I found out that it was at an incline, which you can tell when running down hill you feel that your knees coming higher than normal but really you are running down hill. So did runs upwards.

Warm up
   indoor:
      - ankle
      - calf
      - hamstring
      - quads
      - hamstring and glutes
      - hips
      - back

Workout
   outdoor:
      - a walk with red and green bands
      - a skips with red and green bands
      - b skips with green bands
      - a run with green bands
      - sprint starts with green and red bands x 3
      - 10-20m sprints with green and red bands x 3 - 1 x downhill mistake, 2 x uphill
      - 10-20m sprints without bands x 2 - uphill

   Indoor
      - medium fast high knee drills on the spot with green and red band x 20 each leg x 2
      - clam walks x 20 x 2

   Resistance band
      - quick switch knees with band on feet going down x 10 each leg x 2
      - leaning knee drives x 2 (green bands driving knees forward, blue bands knee higher drives which the bands has the annoying thing of rolling up the thighs if I lift my knees up. but I just let the band roll back down the knee when I bring the leg back and repeat x 7 each leg for each band set.

Cool down
   stretch

Comment
Sweating, running felt good form wise but not speed wise but then again i'm running uphill.

Date: 02/04/2020
Soreness: hamstrings and adductors a little

Condition: Lockdown training.

Warm up
   ankle mobility
   calf stretch
   hamstring stretch
   quad stretch
   glute and hamstring stretch
   high knee holds
   back stretch

Workout - with resistance bands
   standing single leg extension with constant attempt at extending for 15 seconds.
      - 2 x 4 x 15 seconds extension constant tension

   step ups
      - 3 x 7 each leg - green band double loop

   nordic hamstring curls - can't do them, I can lower myself near the floor and then collapse and then push myself up, also get calf work too as I grip onto the bottom of the sofa with the balls of my foot.
      - 3 x 7 @bw

   leg pull downs

   straight leg extensions

   front raises each arm 2 x 10 each arm

   ab rollouts 2 x 8

Cool down
   stretch

Comment
meh

Have to cancel upper body work out. I strained my shoulder, bicep and the elbow joint, that area of the arm included. Assisting my dad as I have to help him in certain ways where he is unable to shift his weight sitting, or whatever. So will only do lower body and abs workout without involving my arms.

EDIT: Only left arm is injured, right arm is ok.

Date: today

Condition: Nice warm day. Ramadan and Lockdown restart workout. Low intensity.

Warm up
   Calf stretches
   Ankle hops for height
   Hamstring stretch
   Quad stretch
   Hamstring leg extension stretches bent and straight
   High knee holds
   Back stretch

Warm up (Back alley)
   A walk x 30m
   A skip x 30m
   B switch skips x 30m
   Alternating high knee drills
   A straight leg runs/bounds
   Low to high dribbles to run
   A runs

Workout
   Sprint start
      - 1 step x 2
      - 2 step x 3
      - 3 step x 2

   25m sprints
      - 2 x banded
      - 1 x unbanded

Cool down
   Stretch

Comment
Runs felt good. Especially with band if only I could have tendon reflexes like bands where it can snap back once stretch quick.

Still working out the same way. Quad work involves reverse lunge to high knee with back leg attached to resistance bad and then single leg squats holding isolated leg doing quad stretch then squat down with the floor leg.
GHR unassisted but with some bending.

Date: yesterday of this post

Condition: It was dry, missed last week's run due to rain and slippery concrete surface so took a day off, weight sessions have been normal.

Warm up
   ankle mobility walks
   single leg ankle hops for height minimising heel touching the floor
   calf stretch for mobility
   adductor stretch (sit with legs in front and spread apart as far as I could lean forward)
   Quad stretch
   hamstring leg kick in front stretch
   straight with slight knee bent glute bridges on box
   high knee holds
   hip band distractions - side and facing away from post
   back stretch

Track warm up with red and green bands
   A walk x 10m
   A skip x 10m - (felt like I needed to put more effort on right leg as lifting right leg felt more of an effort but still brought it up same height.
   B skip x 10m
   knee dribbles - cycle running with toes around knee height
   double alternative high knee
   leaning high knee strides

Workout - with red and green band
   Sprint start
      - 1 step - sprint out and try cover as much ground as I can before striking the ground - 1.5m average distance covered
      - 2 step - sprint out and cover as much ground and as soon as I feel my back leg has left the ground, I strike the ground with the front leg and propel myself as far as possible
      - 3 step - same as above but strike ground on the second step to and land as far I could - kept making progress every attempt. Last attempt was at 5m.

      * going to add a new one where I will continue running on the 3rd step.

   Sprints with green band only x 3

   Sprints without bands x 5 - the last 3 runs, the start felt like after the first step out, my body auto adjust to it's normal running and then ran out normally. maybe legs tired and also maybe slight hill at the beginning like slight up and then down before continuing normal up slant. Also slippery with dried leaf on the floor.

Cool down
   stretch

Comment
Alright session.