Adarq.org

11 April 2013

Bodyweight@session : 194.75 
Soreness : chest, lats 3/5 , shoulders biceps, triceps 1/5
Injuries/aches : 

STEADY PACE JOGGING:

Total =3km

Laps ( per km ):
#1 : 9:10 , avg speed = 6.54 km/h
#2 : 9:08 , avg speed = 6.56 km/h
#3 : 8:30 , avg speed = 7.05 kmh

Total time : 26min 48sec
Avg time/km : 8min 56sec
Avg speed = 6.71km/h

What muscles get sore after such an workout? Usually my quads get destroyed and MY ABS get torched by sprinting/running. And some calf/tibialis anterior soreness.

Wow... I basically can't remember when I ever had hamstring soreness. Never, as long as I can remember.

16 April 2013

Bodyweight@session : 194.25
Soreness : chest 1/5, lats 2/5
Injuries/aches : 

STEADY PACE JOGGING:

Total =3km

Laps ( per km ):
#1 : 6:50 , avg speed = 8.78 km/h ( -2 min 20 sec ) , ( +2.24 km/h )
#2 : 6:50 , avg speed = 8.78 km/h ( -2 min 18 sec ) , ( +2.22 km/h )
#3 : 6:50 , avg speed = 8.78 km/h ( -1 min 40 sec ) , ( +1.73 km/h )

Total time : 20 min 30 sec ( -6 min 48 sec )
Avg time/km : 6 min 50 sec ( -2 min6 sec )
Avg speed = 8.78 km/h ( +2.07 km/h )

Amazed about how i got 3 km laps at the exact same time ( to the second!!! ).
More amazed from the progress and from being able to keep such a pace for 3 km. Last km was very tough.
Still, steady pace running feels dumb and boring, gonna go through this get-in-shape phase though, i need it.

21 April 2013

Bodyweight@session : ~193.5
Soreness : none
Injuries/aches : 

-1km jogging

-Dynamic warmup.

-3 mins rest

-Tempo runs:
5x80m
Intensity ~60-70% : run ~16-17 seconds / walk ~40 seconds.
-17 sec is now easy, leaving good breaths.

-3 mins rest

ME sprints ( !!! )
4x80m
100% intensity, ~ 2 minutes rest between sprints.
My time was 13:x in all. One was like 13:2, the rest around 13.5. Self-hand-timing so give or take some.
Acceleration feels good, but maintaining full speed after 40-50m is really difficult.
But most important, this was my first ME anything since injury. Felt amazing!!! No quad stress at all.

Taking this here from LBSS's journal to stop hijacking it.

Quote from: vag on April 25, 2013, 09:22:57 am

The same for 13.2x 80m please?

@ Vag:

I simply don't believe your 13.2 80m time.  It's on the opposite end of the Avishek Self Timing craziness.  If I suspend my disbelief then the only way for someone to run that slow despite your ability to dunk is if you are absolutely the worst runner imaginable.  If that's the case you will get much faster very soon. 80m is a weird distance.  Really general rule of thumb says subtract 2 seconds for the first 10m.  Then divide the remaining time to get your high speed velocity.  So for you that would be 70m in 11.2 seconds or around 6.25 meters per second.  So, without fatigue your 60m and 100m time can be estimated using this velocity + 1 second for acceleration;  this gives you 10.6 seconds and 17.0 seconds.  I would be shocked if you can't run sub 9 and sub 15 in the 60m and 100m with just basic running, so I would correspondingly expect your 80m time to drop about 2 seconds.

I am cheating myself big time. I do a 3 points sprint start, first start the timer and then run. Also i am using a mobile phone app to time me which i have to hold during the sprint. Finally i look at the time right after finishing and report the time i saw. Extremely flawed but i don't care so much for the time itself currently, i just run at a selected intensity, i measured the times just for a general reference. I reckon i am gonna have to make accurate measurements to track progress in max sprints though, i will film my sprints first change i get.

Quote from: vag on April 25, 2013, 09:22:57 am

Also , any typical sets/reps/rest suggestions for tempo workouts?
What i currently do is:
submax tempo runs : 3 sets of 5 sprints , ~15 seconds run , 45 seconds walk back , 3 minutes between sets.
max tempo runs : 2 sets of 5 sprints , 2 minutes between sprints , 5 minutes between sets.

What are max-tempo runs?  Tempo and maximum effort do not go together.  If you are running with max velocity you don't want to have less than optimal recovery.    The submax looks fine, I would extend the time of the runs though.  Tempo runs are really good for mechanics, body composition and recovery.  They are a bit boring though so most important thing is to mix it up.  I shared one workout I really like with LBSS, run up and back on turf field (100yd and back 100yards).  Rest for about 1 min (we start a rep every 90 seconds giving about 1 minute rest) and repeat  5-10 times for 1-3 sets.   This one is a great finisher.  Also, like 4x3 x 150 where the last rep of each set of three is a bit faster than the previous two.  8x200 w/3 mins recovery is good.  Really get creative, on monday we did 300m,200m,150m,200m,300m, 500m.  Every less than 15 sec per hundred (this one hurt).   In general I find that college coaches put sprinters though TOO MUCH endurance work (thinking if it's hard it's necessarily good, or because Tommy Smith ran 500's so should today's 100m sprinters) but people who train for sprints on their own don't do nearly enough system work and stick to meaningless workouts like 3x20m.  Find a balance between the two and you will make the most gains. 

*** One thing I strongly recommend to you and everyone training to get faster in sprints is a) Enter a meet.  It's great fun.  But if you don't want to then b) video tape yourself or get a friend to do it.  If you have an Iphone or Andriod phone you can so easily tape it and use one of many apps ( V1-Golf is good - Made for golf analysis ) and figure out your time from video analysis.  Simply load the video into V1-golf and you can scroll through the video frame by frame.  Notice the frame at first movement and the first frame where your body crosses some line (you can just use your foot touching down past the line or put a traffic cone in the frame and notice when your torso passes the plane).   Since the reaction to the gun is not included with this analysis it will give you better times than you will usually achieve in a meet.  But it's highly repeatable and doesn't force you to try and run pressing a stop watch.   It's a fantastic training tool and for me my times using this method in flats are really similar to my times in a meet using blocks/spikes/adrenaline.   As LBSS is noticing if you try and self time a 60m you either cheat yourself into a slow time or cheat and get a ridiculously fast time, both of which you don't want to do.

Nice, i will use full-recovery rest times next time i go ME. Also play around with longer distances in both submax and max sprints. Max-tempo runs was a stupid self-invented term for ME sprints session.


Thanks for all that extremely useful information! 

Body measurements :

Bodyweight (dry, in the morning ) : ~185 lbs
Waist : 87,5cm ( ~34.5'' )

Online bodyfat estimation : 16%
BI scale bodyfat estimation : 15.7%

Last measurements:

Body measurements :

Bodyweight (dry, in the morning ) : ~192 lbs
Waist : 90cm ( ~35.4'' )

Online bodyfat estimation : 17.1%
BI scale bodyfat estimation : 16.7%

Been eating light lately, it looks like it paid off. I don't remember having a waist below 88cm for like ever. On the other hand i got pretty light for my standards too and rather too fast.