Author Topic: A Journey to Running Fast and Jumping High (Read 847581 times)

seifullaah73 · « **Reply #90 on:** October 22, 2012, 06:32:25 am »

Date: 21/10/12

BW: 139 lbs
CNS: 8/10

Soreness: shins, very little pain on my legs suprisingly.

Warm Up:
Quick Activation and Mobility Drills
30 min walk to gym

Workout:
2 x 4 x 150m sprint 80% intensity, 40s rest between reps except last/ 4 mins between sets.
1) 23s, 24s, 25s, 26s (extra rep)
2) 25s, 27s, 28s

Squats 2 x 7-8 x 45kg
Calf Raises 3 x 8 x 45kg
RDL 2 x 7-8 x 45kg
Pull Ups 5, 3, 3 (had to force last reps for last 2 sets)
Dips 12, 10, 10

Stretches:
Cool down overall body stretches

Cool Down:
30 min walk back to uni

Comment:
I started workout late at 10am, need to start around 8am, i wanted to sprint on the usual grass, but every time it lets me down, yesterday i ran 150m the grass was soo wet and the muddy was very slippery everytime i ran i felt my back leg slip before coming under my hips and in front, it was slippery, not enough to slip, but enough to reduce the friction when my feet contact the ground

. So had to do on road/ sidewalk, which not suprisingly caused me to have painful shins. After that went back home, get ready for gym and got to gym 30min walk, did my workout, still don't feel my rdl is right, i think i should keep my knees straight first but when bring hip back, should bend knees when bringing hip back not too much bend 2-3 inches. The pull ups sucked as always, but forced the last 2 sets to 3. I changed them to 3 sets, because i just don't understand how i can do them differently at different intensities except do more reps on higher intensity days. Dips is one thing i can do a lot of last rep i was struggling near the top of last set, 10th rep, but since i reached the top regardless of locking my elbows, i counted it as 10 reps.

Workout Rating: 6/10

seifullaah73 · « **Reply #91 on:** October 24, 2012, 06:02:53 pm »

Decided to track my protein, fat, carb in take for the day and came as below.

Total:
Protein: 66.69
Carbs: 182.5
Fat: 97.96

Required:
Protein (1.2-1.7xbw(kg)): 75-107
Fat (1g x bw(kg)): 63
Carbs(6-8xbw(kg)): 360-480

Result:
Protein: -40.41
Fat: +34.96
Carbs: -297.5

Looking at the above results i can see i have gained nothing but fat.
I need to eat more nuts, whole bread, more fruits with every meal and see how it goes from there.

seifullaah73 · « **Reply #92 on:** October 27, 2012, 09:54:36 am »

Date: 27/10/2012

BW: 134 lbs
CNS: 8/10

Soreness: not much pain on my body, maybe DOMS will settle in.

Warm Up:
Quick Activation and Mobility Drills
30 min walk to gym

Workout:

Squats: 1x6x0kg(empty bar, warm up set), 1x6x20kg(warm up set), 2 x 7 x 50kg

20 rep Squat: 1 x 20 x 42.5kg

calf raises 2x6x50kg

20 rep calf raise: 1 x 20kg x 42.5kg (last 2 was a big struggle but got there)

RDL: 2 x 6 x 50kg

Pull Ups: 5, 4, 3 (paused at top for the sets)

Dips: 14F1/2 (failed half way on 14th rep), 11, 6 (slow dips)
Arm Swings: 6kg each hand (on balls of feet) x 10 slow, x 5 each fast

Stretches:
Cool down overall body stretches

Cool Down:
30 min walk back to uni

Comment:
No lockers available, so i had to make my way into the changing rooms

, make sure no one chaning, empty

(just had to use this), put my stuff in the locker and i was out. I had a plan on how i could achieve the 20 rep squats, i will be starting at 85-90% rm squats with 6 reps and i knew if i reduced the weight it would be a bit easier, but not easier as i thought, started the 20 reps i had to go fast to get it over with before i struggle and fail, so got to 10, i also look on the mirror to make sure the bar reaches a certain point that i am satisfied with, up to 15, tired and aching, had to struggle for the last 5 reps and finished.

. 20 Rep Squad

I was very tired after but was happy, I even used the same technique for the calf raises, but the calf raises was more of a struggle as it is more hard to cheat on you go up and down, when i got to 15, i couldn't get high much but had to put all my effort and the last one put everything i got and put it in and achieved my 20 reps. Not as tiring but brutal.

.
When i unload the weight i do a small upright rows with the plates, just to get in a little sneaky workout,

.

Overall workout went great, the good thing is that when at 40kg i was at an average struggle and suprisingly with 50kg it was the same i expected more struggle, but it was good and only 2 sets can help maintain my motivation.

Workout Rating: 8/10

seifullaah73 · « **Reply #93 on:** October 29, 2012, 04:16:18 pm »

Today was supposed to be my weight lifting session with tempo but i didn't do it as i have tuesday track, so i decided to speed endurance + speed training and i didn't do that either because i just had to find a new area to train and i found this big place, where the cars go around it, not round about, but it was in front of this cathedral it was like way to direct traffic in and out and the thing in the middle, grassy, well i measured the road around it and it was 400m like a 400m track.

Quote

On Hunt for other location

AGC · « **Reply #94 on:** October 29, 2012, 08:01:46 pm »

Lol, I hope you're not planning to sprint on the actual road, it'll probably stuff your knees up long-term. Not to mention the fact that, you know, it's a ROAD. With cars and shit.

seifullaah73 · « **Reply #95 on:** October 30, 2012, 07:03:56 am »

Quote from: acole14 on October 29, 2012, 08:01:46 pm

Lol, I hope you're not planning to sprint on the actual road, it'll probably stuff your knees up long-term. Not to mention the fact that, you know, it's a ROAD. With cars and shit.

Its not the type of road, you think, its like, you know in the movies you see a massion and in front they have this big round grass area so people can go round one way to approach the mansion and then when finished can carrying on going round to leave, that's what that is for visitors to the church.

Yeah, i was thinking of running on the road, i have no grass that is big enough 400m to run. I know that running on hard surfaces hurts my knee's and shins but i don't know what else to use.

i will go on a hunt again for a grassy area this time.
hopefully i find something.

EDIT:when i do start running on the track isn't that a hard surface for sprinting that it will give me knee problems as well as shin problems.

peace

seifullaah73 · « **Reply #96 on:** October 30, 2012, 08:16:06 pm »

Even though i have not received a membership pass from the running club to train at the local track, i was allowed to go there for a taster session.

Date: 30/10/2012

BW: n/a
CNS: 7/10

Soreness: area between ankle and heel, just under the ankle, underneath the knee cap you can feel the tip of a bone, its pains there, and my shins.

Warm Up:
Quick Activation and Mobility Stretch
mix between sprints 60% 400m+, jog 300m+ maybe, walk in between and the rest of the way

Workout:
4 x 500m
i) 2 sets i did only 400m, that was the goal in my head with decent amount of speed that i kept up behind 3 guys in front for the second set
ii) 2 sets fast paced jog for 500m with a sprint finish for the last set of last 50m

Stair workout (endurance based as we were going up and down across back of stadium 2 times

Cool Down:
Jog

Stretch:
Leg stretch

Comment:
I had chance to try a taster session at the local track training, it was 20 min left, so we had a fast jog for a certain distance and then walk, then a sprint for long distance to see how long i could maintain it. We then walked the rest.
We arrived a bit early so had to rest and stretch. We went to the area where they started training and they said in the winter they do speed endurance work as well as strength endurance work. So we had to do the 500m, on the way i was told if i was wearing proper trainers, i thought i was wearing the right trainers, but they said that they were climbing boots/hiking boots, these are the shoes i use when i go to gym. So maybe because of these i had pains in my shin and below my knee. We had to run 500m, so i ran trying to stay near the front and i was tiring as always as it is long distance and set a goal of 400m in mind, if any longer i would probably die, then walked the last 500m, i decided to for the last 2 sets to do the whole 500m but at a quite quick pace jog and made it all the way even though i was way behind everybody, the last set i decided to do a sprint finish after a fast jog to the finish, then we had these small stairs near the entrance. there was about 7-8 entrances so we would go up out one entrance then in through another and down the stairs and do the for the whole there and back 2 times and walked back to uni and got home at 9:00pm.

After i finished, rested i decided to do 100m race full pace and it actually felt like i was able to maintain speed better and my time as mid 13s, which was good.

Rating: A taster session, tiring 7/10 because of the benefits i can get out of it.

AGC · « **Reply #97 on:** October 30, 2012, 09:06:58 pm »

Quote from: seifullaah73 on October 30, 2012, 07:03:56 am

Quote from: acole14 on October 29, 2012, 08:01:46 pm
Lol, I hope you're not planning to sprint on the actual road, it'll probably stuff your knees up long-term. Not to mention the fact that, you know, it's a ROAD. With cars and shit.

Its not the type of road, you think, its like, you know in the movies you see a massion and in front they have this big round grass area so people can go round one way to approach the mansion and then when finished can carrying on going round to leave, that's what that is for visitors to the church.

Yeah, i was thinking of running on the road, i have no grass that is big enough 400m to run. I know that running on hard surfaces hurts my knee's and shins but i don't know what else to use.

i will go on a hunt again for a grassy area this time.
hopefully i find something.

EDIT:when i do start running on the track isn't that a hard surface for sprinting that it will give me knee problems as well as shin problems.

peace

*Sigh* Don't run on the road seifullaah. It looks like you are already getting some patellar tendonitis, maybe even shin splints atm so sprinting on a hard surface will just aggravate them. A vulcanised rubber track is supremely better than asphalt for running, that inch or two of rubber can make a huge difference.

Why don't you just run around the inside of that road on the grass? It won't be 400m but it's a better alternative than asphalt.

seifullaah73 · « **Reply #98 on:** October 31, 2012, 08:42:19 am »

Quote from: acole14 on October 30, 2012, 09:06:58 pm

Quote from: seifullaah73 on October 30, 2012, 07:03:56 am
Quote from: acole14 on October 29, 2012, 08:01:46 pm
Lol, I hope you're not planning to sprint on the actual road, it'll probably stuff your knees up long-term. Not to mention the fact that, you know, it's a ROAD. With cars and shit.

Its not the type of road, you think, its like, you know in the movies you see a massion and in front they have this big round grass area so people can go round one way to approach the mansion and then when finished can carrying on going round to leave, that's what that is for visitors to the church.

Yeah, i was thinking of running on the road, i have no grass that is big enough 400m to run. I know that running on hard surfaces hurts my knee's and shins but i don't know what else to use.

i will go on a hunt again for a grassy area this time.
hopefully i find something.

EDIT:when i do start running on the track isn't that a hard surface for sprinting that it will give me knee problems as well as shin problems.

peace

*Sigh* Don't run on the road seifullaah. It looks like you are already getting some patellar tendonitis, maybe even shin splints atm so sprinting on a hard surface will just aggravate them. A vulcanised rubber track is supremely better than asphalt for running, that inch or two of rubber can make a huge difference.

Why don't you just run around the inside of that road on the grass? It won't be 400m but it's a better alternative than asphalt.

I haven't run on the road yet, so will follow what you said and go around the inside of the grass. After the training session i had pain on my left leg on the left side three inches below my knee on that bone part and on the shin when i was training in hiking boots lol though they were running shoes, i have had a lot, the shin splints, when i was doing plyos on grass, running on pavement, i hope i don't aggrevate more than it is. That's it no more running on the concrete, i felt the track and it was rubbery, i can tell why it won't be bad on the track as it would be on the concrete.

Note to Self: Wear trainers and DON'T EVER RUN ON ROAD OR CONCRETE.

thanks for the advice

seifullaah73 · « **Reply #99 on:** November 03, 2012, 10:55:23 am »

Date: 02/11/2012

BW: 63kg
CNS: 8/10

Soreness: Little pain on the shin, pain on ball of feet, pain front of foot between the 2 ankles

Pain in front of foot
| \/ |
(| --- ---|) < Ankles
| ||| || |
(u)uuuo

Warm Up:
Activation and Mobility Stretch
walk 30min to gym

Workout:
Squats 1 x 6 x empty, 1 x 6 x 40kg, 2 x 7 x 50kg, 1 x 20 x 45kg
calf raises 2 x 7 x 50kg 1 x 20 x 45kg (brutal last 6-8 reps)
~~RDL~~ The gym was booked for the rugby players, so i had abandon the squat rack to do the RDL and as i watched they never used my squat rack at all.

Pull Ups 8

(might because of the upright rows when removing the 25kg weights off the bar), 5, 3 1/2
Dips 10, 8, 6

Stretch:
Overall Body Stretch

Cool Down:
30 min walk back home

Comment:
Since i only managed one day of weight training, i decided to do it this weeks as well, it was good, felt really good under the bar, good control of movement in the lifts. The 20 rep squat are tiring that after my lower back is a little sore. Calf raises brutal, i use a step like box, i sometime lose balance and step off and have to step back on. But managed to complete. Also when ever i take 25kg plates off, i do upright rows with them before putting them and placing the 20kg on for 20 reppers. This has helped me increase my pull ups as i was able to get past the 5,2,2 barrier to 8,5, 3. By Next Week i will be in '2 plate city'; quote:adarq. Went to lectures straight after. Friday is so packed for me i start gym at about 8am and i am busy all through out the day till 6pm of lectures and stuff, at 6pm i can relax.

Rating: 9/10

TKXII · « **Reply #100 on:** November 04, 2012, 12:09:21 am »

how is your sprinting form? If you are running submax, you may be braking a lot, with higher ground contact times, and your knees/shins will be part of the braking process, and this may be a cause of your shin splints. I am skeptical that sprinting with good form on asphalt is the main cause of your shin splints. Stepping over and down as is recommended, and using the hamstrings and glutes as primary movers in a sprint should minimize stress on the shin, whereas running submaximally, using your shins and knees as breaks, is not a good idea. If you are running submaximally, try pretending you are falling forward at the hips, this is a strategy use in running to improve economy. And of course I hope you are not on your heels but on the ball of your foot and have good dorsiflexion.

<a href="http://www.youtube.com/watch?v=XrOgDCZ4GUo" target="_blank">http://www.youtube.com/watch?v=XrOgDCZ4GUo</a>

seifullaah73 · « **Reply #101 on:** November 04, 2012, 09:15:38 am »

Quote from: Avishek on November 04, 2012, 12:09:21 am

how is your sprinting form?

i would say it is pretty good. I actually spent time on perfecting form before i got started on increasing my speed.

Quote

If you are running submax, you may be braking a lot, with higher ground contact times, and your knees/shins will be part of the braking process, and this may be a cause of your shin splints.

Maybe?

Quote

I am skeptical that sprinting with good form on asphalt is the main cause of your shin splints.

I think that is a problem, that even you have good form, running on asphalt can really batter your shins and knees, i remember i was playing run outs in my area, and i was mostly running on road and pavement surfaces and that really gave me real sore shins but on grass less painful as wen force generated my the feet hits the ground, if it is concrete there is an equal opposite reaction hitting your feet back, which attacks the shins and knees but when running on grass, some of the force is absorbed by the springyness of the grass and little force is returned back.

Quote

Stepping over and down as is recommended, and using the hamstrings and glutes as primary movers in a sprint should minimize stress on the shin, whereas running submaximally, using your shins and knees as breaks, is not a good idea. If you are running submaximally, try pretending you are falling forward at the hips, this is a strategy use in running to improve economy. And of course I hope you are not on your heels but on the ball of your foot and have good dorsiflexion.

My Sprint form is good so i specially enphasize on stepping over, also using my glutes and hamstring more as after the 400m run, my hamstring, glutes and halves were full of lactic acid.
I don't understand what you mean falling forward at the hip, is this during drive phase or maintenance phase.

Quote

I had this problem when i was overstriding trying to consciously cover more distance but now its not a problem any more.

I think it was from the improper foot wear and running on concrete that irritate my shins and little bit my knees.

thanks for the advice

TKXII · « **Reply #102 on:** November 04, 2012, 09:38:57 am »

i said it may cause it, but i'm not sure. post a video of you sprinting and that would help. everyone is certainly different, but I have never gotten shin splits from sprinting on asphalt. And I've sprinted maximally on asphalt and for volume with a weighted vest (my backpack with textbooks stuffed in it actually) of 20-30lbs. But i don't know why exactly that is. sweet maps btw,

edit, and considering the type of shoes you posted pictures of in another thread, that could be another potential cause. that black shoe you posted a picture of with a stiffer sole will probably put ore stress on shins, ankles, knees and cause deterioration of form.

seifullaah73 · « **Reply #103 on:** November 04, 2012, 09:43:32 am »

Quote from: Avishek on November 04, 2012, 09:38:57 am

i said it may cause it, but i'm not sure. post a video of you sprinting and that would help. everyone is certainly different, but I have never gotten shin splits from sprinting on asphalt. And I've sprinted maximally on asphalt and for volume with a weighted vest (my backpack with textbooks stuffed in it actually) of 20-30lbs. But i don't know why exactly that is. sweet maps btw,

edit, and considering the type of shoes you posted pictures of in another thread, that could be another potential cause. that black shoe you posted a picture of with a stiffer sole will probably put ore stress on shins, ankles, knees and cause deterioration of form.

I used to run with weighted vests, home made leather vest of 2 layers with sand in between, on pavement concrete and i also never had problems with my shin's, the trainer was worn, but light and very good. But when you run on surfaces which are not pure concrete i.e. road surfaces which have rocks mixed in it so it has lots of bumps so a surface with lots of dents and bumps caused the shin.

But in the long run running on concrete will start to show its effect later on, but not straight away.
i will try get a video if possible.

thanks

seifullaah73 · « **Reply #104 on:** November 05, 2012, 11:40:38 am »

Update: 05/11/2012

I was not able to do any weight lifting on sunday as scheduled and i don't think i will be able to workout this week because when i woke up on sunday i had a bad sore throat and the next morning it was worse than sunday. Now i have a flu/cold; whatever the difference is.

My shin's tend to pain from time to time don't know why, pain area from under ankle, front of feet under other ankle and back of heel have been sore as well and also get a little pain around my knees, i haven't run yet and still some pain. My lower back is quite sore, i don't know why, i'm guessing it's the flu/cold.

I decided to add lance's heel walk to prevent shin splints today when walking.

hopefully i can start next week, i left off at 50kg, so will go up to 55kg as i already had 2 weeks, one day from each on 50kg.

peace

Adarq.org

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Author Topic: A Journey to Running Fast and Jumping High (Read 847581 times)

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