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coolcolj
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Sunday 16th April - Cycle 3 Get Lean+Maintain Strength - Week 8 DELOAD - Day 1 - Speed - Microcycle 7
Decent workout, ran at the local rugby field which was empty. Pretty cool today, so I had to spend more time warming up.
Didn't feel snappy though, but still productive. Shins started to ache towards the last few runs
Bodyweight in shorts and t-shirt - 199.76lbs
Workout Rating - 7/10
Workout time - around 1hour
General Warmup
warmup at home - 20sec ISO holds each - quarter squat, standing on toes, on heels (toes pulled up), hip back wide stance squat at parallel, on side of feet (for ankles), narrow fullsquat at bottom on toes.
dynamic stretches and swings, rocking on side of ankle, standing on one leg with eyes shut, various hops and run in place in bare feet at home. Then massaged my foot arches.
Warmup at park -
Slow Jog - 50m x 5 - 1 mins rest, getting faster on each run
Run complex increasing in speed each run to 70% speed - 1.5 mins rest
2 sets - trying to stay as smooth, relaxed and fluid as possible
25m prime times (stiffed legged runs), 10m straight run, then into lateral run, right side 5m, left side 5m, into backwards run 5m, then three 360 pivots runs
Rotating sets between each exercise
2 mins in warmups and 3 to 3.5mins rest between each on worksets
Depth Jumps off steps landing on concrete
Warmup - altitude drops - 6 inch x 3, 12 inch x3, 18 inch x 2
depthjumps - 18 inch x 2
Rotation 1) 18 inch x 1, rest 30secs, 26 inch x 2 ---> 10 secs rest between each rep
Rotation 2) 18 inch x 1, rest 30secs, 26 inch x 2 ---> 10 secs rest between each rep
Rotation 3) 18 inch x 1, rest 30secs, 26 inch x 2 ---> 10 secs rest between each rep
depth jumps felt good, solid, stiff and strong, getting good height on the jumps. Played around with semi waveloading with the different heights, sorta acts like warmup too.
Sprints on Grass Rugby Field in spikes - hand timed
warmups - 4 sets of 2 accleration runs, slow buildups and later on 90% effort runs from a 3 point start
Did one vertical jump before each sprint
Rotation 1) 30m sprint - 4.24 secs - rest 3 mins - 3.97secs ( 4.2 sec from camera) matches PR
Rotation 2) 30m sprint - 4 secs ( 4.33 sec from camera)
Rotation 3) 30m sprint - 4.16 secs ( 4.467sec from camera)
Rotation 4) 3 point start practise - did 10 starts with 10-20secs rest between each
Well my sprints today felt slow, just didn't get that massive roar of wind in the face like I used to have, and I wasn't jumping out of the start like before, form felt different. Well it's been months since I ran flat out, and I'm pretty rusty, I was running tight until the end, where I started to relax more and form felt a bit better, but by then I was tired and shins started to ache.
Plus all the energy work has made me more "slow-twitchy"....
I managed to match my 30m PR from before, but that was done at a end of a session when I was tired, and I was heavier at 205+lbs. So there is room for big improvements over the next few weeks. Also was able to get a rough time off the video, from when my arm swings down to when I cross the line where my shoes are in the video. There is about .25 to .3 sec average difference between that and my hand times. So pretty much an "electronic time"
But it was hard to get an exact spot of the finish line on the video even with my shoes there, so the time maybe slightly higher than it is, because I guessed long just to be safe.
practised my starts at the end, because I need to get that jumping start back again. I felt like I was just stumbling out of the starts in the 30m runs and bumbling forward...
I think I should have done the hops on/off a 12inch step like I did last time, as the 2nd exercise before the sprints, they really help get my system snapping and hyper. And maybe run longer distances like 56-60m, so I get more time to get the flow down, as 30m is over pretty quickly!
Clip of 3 sprints - last one looked the best, more relaxed. Hard to see the shoes at the finish line due to the size, but they are there
Right click on link and save as to avoid errors
http://www.members.optushome.com.au/coolcolj3/Movies/CCJ_Sprint30m_3runs_16April06.mpg
anyway according to the chart in the middle of this article
http://www.trackandfieldnews.com/technique/109-Frank_Dick.pdf
even with my handtimes, and the article shows hand times from blocks which are faster, I should be able to do around the high 10s to 11 secs in the 100m if my top speed and speed endurance is up to snuff. And mid 11s if I use my electronic camera times. Off course not counting reaction time at the start. Now to get my 30m time down to the 3.7 sec range...
I wonder how much difference blocks and a proper track will add vs the crappy uneven grass surface I run on..?
Decent workout, ran at the local rugby field which was empty. Pretty cool today, so I had to spend more time warming up.
Didn't feel snappy though, but still productive. Shins started to ache towards the last few runs
Bodyweight in shorts and t-shirt - 199.76lbs
Workout Rating - 7/10
Workout time - around 1hour
General Warmup
warmup at home - 20sec ISO holds each - quarter squat, standing on toes, on heels (toes pulled up), hip back wide stance squat at parallel, on side of feet (for ankles), narrow fullsquat at bottom on toes.
dynamic stretches and swings, rocking on side of ankle, standing on one leg with eyes shut, various hops and run in place in bare feet at home. Then massaged my foot arches.
Warmup at park -
Slow Jog - 50m x 5 - 1 mins rest, getting faster on each run
Run complex increasing in speed each run to 70% speed - 1.5 mins rest
2 sets - trying to stay as smooth, relaxed and fluid as possible
25m prime times (stiffed legged runs), 10m straight run, then into lateral run, right side 5m, left side 5m, into backwards run 5m, then three 360 pivots runs
Rotating sets between each exercise
2 mins in warmups and 3 to 3.5mins rest between each on worksets
Depth Jumps off steps landing on concrete
Warmup - altitude drops - 6 inch x 3, 12 inch x3, 18 inch x 2
depthjumps - 18 inch x 2
Rotation 1) 18 inch x 1, rest 30secs, 26 inch x 2 ---> 10 secs rest between each rep
Rotation 2) 18 inch x 1, rest 30secs, 26 inch x 2 ---> 10 secs rest between each rep
Rotation 3) 18 inch x 1, rest 30secs, 26 inch x 2 ---> 10 secs rest between each rep
depth jumps felt good, solid, stiff and strong, getting good height on the jumps. Played around with semi waveloading with the different heights, sorta acts like warmup too.
Sprints on Grass Rugby Field in spikes - hand timed
warmups - 4 sets of 2 accleration runs, slow buildups and later on 90% effort runs from a 3 point start
Did one vertical jump before each sprint
Rotation 1) 30m sprint - 4.24 secs - rest 3 mins - 3.97secs ( 4.2 sec from camera) matches PR
Rotation 2) 30m sprint - 4 secs ( 4.33 sec from camera)
Rotation 3) 30m sprint - 4.16 secs ( 4.467sec from camera)
Rotation 4) 3 point start practise - did 10 starts with 10-20secs rest between each
Well my sprints today felt slow, just didn't get that massive roar of wind in the face like I used to have, and I wasn't jumping out of the start like before, form felt different. Well it's been months since I ran flat out, and I'm pretty rusty, I was running tight until the end, where I started to relax more and form felt a bit better, but by then I was tired and shins started to ache.
Plus all the energy work has made me more "slow-twitchy"....
I managed to match my 30m PR from before, but that was done at a end of a session when I was tired, and I was heavier at 205+lbs. So there is room for big improvements over the next few weeks. Also was able to get a rough time off the video, from when my arm swings down to when I cross the line where my shoes are in the video. There is about .25 to .3 sec average difference between that and my hand times. So pretty much an "electronic time"
But it was hard to get an exact spot of the finish line on the video even with my shoes there, so the time maybe slightly higher than it is, because I guessed long just to be safe.
practised my starts at the end, because I need to get that jumping start back again. I felt like I was just stumbling out of the starts in the 30m runs and bumbling forward...
I think I should have done the hops on/off a 12inch step like I did last time, as the 2nd exercise before the sprints, they really help get my system snapping and hyper. And maybe run longer distances like 56-60m, so I get more time to get the flow down, as 30m is over pretty quickly!
Clip of 3 sprints - last one looked the best, more relaxed. Hard to see the shoes at the finish line due to the size, but they are there
Right click on link and save as to avoid errors
http://www.members.optushome.com.au/coolcolj3/Movies/CCJ_Sprint30m_3runs_16April06.mpg
anyway according to the chart in the middle of this article
http://www.trackandfieldnews.com/technique/109-Frank_Dick.pdf
even with my handtimes, and the article shows hand times from blocks which are faster, I should be able to do around the high 10s to 11 secs in the 100m if my top speed and speed endurance is up to snuff. And mid 11s if I use my electronic camera times. Off course not counting reaction time at the start. Now to get my 30m time down to the 3.7 sec range...
I wonder how much difference blocks and a proper track will add vs the crappy uneven grass surface I run on..?
