[Adistarhj]

Adistarhj on March 24, 2012 at 2:57 am #18253

Hey!

I’ve had an account here on elitetrack for a while, posting a few things every now and then. But realized I might as well just make a journal here too. So here it is : )

A little about me:

I’m an 18 year old girl from Norway. I have the long jump as my main event, but I do some sprinting and triple jump too.

I’ve also done some olympic weightlifting, something that surprisingly enough got me on the national team there too. Combining two sport like that is okay, but with all the traveling, I figured it would be better just to focus on one sport. And the pick was easy, track & field is undoubtedly my favorite 🙂

My goal is simply to become as good as possible. A more specific goal for this season is to jump over 6m (19 ft 10) in the long jump.

Feel free to ask whatever you want, and I’ll try to answer it. And I would love some feedback and advises : )

Here’s a video; hopefully you’ll get a little insight in what I do in my training : )

[Adistarhj]

Adistarhj on March 24, 2012 at 3:01 am #115592

Double post.. sorry 😛

[Mccabe]

Mccabe on March 24, 2012 at 8:50 am #115598

What are your current bests in the long jump and high jump?

[Adistarhj]

Adistarhj on March 24, 2012 at 10:26 am #115599

What are your current bests in the long jump and high jump?

I don’t do the high jump anymore, but in 2009 when I was only a high jumper I jumped 1,63m. Haven’t competed in it for real since then.

In the long jump I have 5,52m as a current best. Without hitting the board though. Pretty much all of my jumps last year were done with about 30-40cm in front of it.. so 6m ++ is absolutely possible with a proper hit 🙂

[Adistarhj]

Adistarhj on March 26, 2012 at 6:44 pm #115635

Yesterdays workout:

I did some sprinting: 150, 120 and 100 meters. 150 felt like a marathon compared to the distances I’ve had in my programme the last few months. But within a couple of weeks I’ll probably get more used to it.

Todays morning session was gymnastics. Did some stretching, back handsprings, handstands etc. Just a short’n easy session.

[Adistarhj]

Adistarhj on March 27, 2012 at 10:47 pm #115626

Long jump practice today. No real jumps, only approaches. Slightly sore, but hit pretty well at all of them. Core and upperbody later today.

[Adistarhj]

Adistarhj on April 1, 2012 at 12:18 am #115834

8 out of 10 workouts for this week done.
Today is rest day.

I did some very detailed and organized counting here the other day, where I made a booklet of all the training I’ve done since October and until now. It took a few hours to count all the jumps, lifts etc. But it’s worth it. I usually do this when each training-year has ended. But to help myself a little, and make it less strenous to count it on january 1st, I’ll do some of it now.

[Adistarhj]

Adistarhj on April 3, 2012 at 8:26 am #115835

Today I had a restday, with only some upperbody stuff. This is the first year I have specifc arm/chest/shoulder exercices in my program. Tomorrow core and sprints are on the schedule 🙂

I better go to bed, it’s getting late here *overseas* Good night 😉

[Adistarhj]

Adistarhj on April 6, 2012 at 5:36 am #115943

Few updates lately, but got the 10 sessions in last week. This week I have 8 on the program, with 4 of them done so far. Had a good workout in the weightroom yesterday. With olympic lifts and squats (My favorites in the gym)
A total of 65 lifts. Tomorrow: Sprints and plyometrics 🙂

[Adistarhj]

Adistarhj on April 7, 2012 at 4:33 am #115962

2 sessions done today: Sprints and plyos. Did a lot of bounding, single leg hops and some coordination drills.
Tomorrow: 150s, stadium runs and weights. Heavy stuff! Definitely not my favorite kind of training, but I understand the importance of at it this time of the year.

[Adistarhj]

Adistarhj on April 8, 2012 at 10:49 pm #115978

Got the 150s and everything done yesterday. Set a new PB, almost 2 seconds faster than last year. But since the first 30m is my strongest phase, and the rest is not as good, the result was not excactly amazing. (luckily I’m a long jumper and not a 400-runner)

[Nick Newman]

Nick Newman on April 9, 2012 at 1:30 am #115980

Do you think most good long jumpers can run pretty good 150’s?

[Adistarhj]

Adistarhj on April 9, 2012 at 5:00 am #115981

Do you think most good long jumpers can run pretty good 150’s?

Yes, I suppose they can. I don’t know what a good time in the 150 for a girl would be though. But I remember I was pretty surprised when I saw your time, some months back in your journal. If I remember right you ran pretty fast 🙂 What is your PB in the 150 and 100?

[Nick Newman]

Nick Newman on April 9, 2012 at 5:18 am #115983

150m from 3pt HT off movement is 15.70
100m from 3pt HT off movement is 10.65

Electronic for both, no clue.

I like your training set up 🙂 Wish you the best. Maybe i’ll be seeing in Europe this summer.

[Adistarhj]

Adistarhj on April 9, 2012 at 8:43 am #115986

150m from 3pt HT off movement is 15.70
100m from 3pt HT off movement is 10.65

Electronic for both, no clue.

I like your training set up 🙂 Wish you the best. Maybe i’ll be seeing in Europe this summer.

I was right, fast times!
Have you allways been a been a fast jumper, or have you worked your way up to that speed?

Thanks, I wish you the best too 🙂 Maybe I’ll see you at the british nationals. Discovered that my dual ctizenship allows me to compete there. But I haven’t decided yet.

I think your previous post was your number 4444, cool!

[Nick Newman]

Nick Newman on April 9, 2012 at 9:11 am #115987

I’ve always has some speed but was always known as a strength jumper. I first hit 10 m/s recorded at UK nationals back in 2005 so that’s not bad for a long jumper new to the sport as I was back then. This season I hit 10.8 m/s in training. My “long speed” was never great but was OK upto about 150m. I ran 11.00 back in high school for the 100m. Nothing special.

Haha very cool! Maybe that’s a sign for 8.16m this season.

[Adistarhj]

Adistarhj on April 11, 2012 at 8:56 pm #116044

I’ve always has some speed but was always known as a strength jumper. I first hit 10 m/s recorded at UK nationals back in 2005 so that’s not bad for a long jumper new to the sport as I was back then. This season I hit 10.8 m/s in training. My “long speed” was never great but was OK upto about 150m. I ran 11.00 back in high school for the 100m. Nothing special.

Haha very cool! Maybe that’s a sign for 8.16m this season.

I don’t know if I’m a speed or a strength jumper.. As I’ve not been able to utilize my speed and strength in the actual long jump. Had some difficulties hitting the board in the right position without losing speed. I tend to hit the take-off with a loooong stride in a ”squatty” position. But I’m working on it, so hopefully it’ll be fantastic 😉 hehe

Yes, at least 8,16m!!

[Adistarhj]

Adistarhj on April 12, 2012 at 7:37 pm #116079

Tuesday:

A good workout with approaches, hurdles and plyometrics. Jumped pretty well at some of the exercises, consindering I’m in the middle of the ground period. But unfortunately my left shin became extremely painful afterwards. I’ve had some slight pain in it the last couple of days though. But this is just extreme.. Luckily it’s not my take-off leg, but my left is not under half as much stress as the other.. weird.

I took yesterday off, and will let a physio take look at it today. Hope it’s just acute shin splints or something and not a fracture. Fingers crossed and prayers to God! hehe : P

[Adistarhj]

Adistarhj on April 14, 2012 at 1:23 am #116095

Unfortunately my physio is pretty sure I have a tibial stress fracture. It’s not a big one, so glad I noticed it before it got really bad. But I’ll get an x-ray or MRI asap. Have any of you any experience with it?

[Adistarhj]

Adistarhj on April 18, 2012 at 5:08 am #100660

After a full week off, I did a workout today. I’m actually kinda proud of myself that I was able to rest and take care of the injury. In the past I would just keep pushing depsite of severe pain.. hence my 12 month ankle injury in 2010.

I have an appointment for an MRI scan on thursday, to check if I have a fracture or if it’s some kind of acute anterior shin splint.

Still fingers crossed, and prayers to God 🙂

At my workout today I did squats and olympic lifts. Equaled my PB in 5RM snatch. Pretty satisfied with it, since I usually don’t do ”endurance” lifts like 5RM.

Tomorrow I’ll just see how the shin feels, and take it from there. I’ll probably do some core or gymnastics drills.. unless a miracle happens overnight though 😛

[Adistarhj]

Adistarhj on April 19, 2012 at 9:11 pm #100665

Had a very good weight session at school today.
New PB in 5RM hang clean 🙂 Did a lot of squats too, already sore, hah.

Just got back from the MRI scan… will get the feedback sometime during the day. #FingersCrossed

[Adistarhj]

Adistarhj on April 21, 2012 at 12:11 am #106889

Did a lot of upperbody work today; abs, back, core, chest, shoulders, biceps and triceps. As I’ve mentioned, upperbody specific sessions are rare on my program. But I’ve had 5 so far this year, and I’ve improved a lot in the benchpress and overhead press.

Got the results from the MRI today. I have periostitis aka anterior shinsplints. Thank God it was not a fracture!

[Adistarhj]

Adistarhj on April 23, 2012 at 12:44 am #113250

Done with the training for this week.

Since I can’t do much running/ jumping atm because of the shin I’ve done a lot of good weightlifting instead. Squats’n deadlifts today 😉 Plus some other stuff for the calfs and hams.

Tomorrow I’ll start on a new phase. The last 5 weeks have been ‘ground-work’, next phase is ‘pre-season’ more quality instead of quantity 😉

[Adistarhj]

Adistarhj on April 27, 2012 at 9:02 pm #116113

The shin is slightly better now. This how my week has been so far:

Monday: Weights (Test in 3RM oly-squat) It was not really max. I’m not a great squatter at all.. I can power snatch my own bodyweight, and powerclean more than I squat. Pretty weird. For some reason the explosive lifts come a lot more natural to me.

Tuesday: Core

Wednesday: Plyometrics and Liakov. (Backward throws with the shot)

Thursday: Weights. The normal; squats, oly lifts.

Friday: 150s, been a few weeks since I did that kind of training, due to the injury. But it went pretty well.

[Adistarhj]

Adistarhj on May 1, 2012 at 6:20 am #116174

Tried the pole vault for the first time today. Man that’s some hard stuff!
Jumped 2,50 meters. Halfway to the world record!!!!! Wow -_-

Haha, definitely not my favorite event. But if I do a couple of meets in the PV this year, my goal is 3 meters.

Anyway, did a squat-test yesterday. New PB, which means my squat is now equal to my power-clean. Don’t know if it means I’m a poor squatter, or a good cleaner though.. I choose to belive the last.

[Adistarhj]

Adistarhj on May 2, 2012 at 10:52 pm #116175

The pole vault messed up my shin again. Will take it easy a few days.

Had a radial shockwave therapy today. Ouch! DO any of you have some experience with anterior periostitis or radial treatment?

I haven’t decided when I’ll open my season yet, but hopefully I’ll be ready before June 🙂

Physio said May 9th will be a little too early, but still positive 😉

[Adistarhj]

Adistarhj on May 8, 2012 at 1:01 am #116235

Did a great lifting session today. High quality, with only singles and proper rest between lifts. 125 minutes of max lifting 🙂

Will post some pics asap

[Adistarhj]

Adistarhj on May 9, 2012 at 2:55 am #116240

[Mccabe]

Mccabe on May 9, 2012 at 6:47 pm #116244

Good to see you hitting gym PB’s, keep up the good work.

[Adistarhj]

Adistarhj on May 9, 2012 at 10:18 pm #116246

Good to see you hitting gym PB’s, keep up the good work.

Thanks! And the same to you 🙂

[Adistarhj]

Adistarhj on May 9, 2012 at 10:19 pm #116247

Today I’ll do my first meet this year. I’ll start off with the 100m today, and the long jump next week.

Expectations are not great, due to some troubled last few weeks with shin pain. But we’ll see how it goes 🙂

[Adistarhj]

Adistarhj on May 12, 2012 at 2:31 am #116288

Ran pretty well, but in a very strong headwind! Won with a margin of almost 30m. (Felt like Bolt, lol) But it was not a big meet. I was 2 hundreds away from my PB last year. (which was done in a strong tailwind)

Okay way to open the season 😉

[Adistarhj]

Adistarhj on May 12, 2012 at 9:24 pm #116293

30m sprint tests yesterday: from startblock and flying. New PB in both. Compared to September I ran the block 0,34 sec faster, and 0,25 sec faster with flying start. Pretty descent improvement 🙂

[Adistarhj]

Adistarhj on May 15, 2012 at 10:27 pm #116330

Short sprints today, everything from 20 to 60m. My favorites <3

[Nick Newman]

Nick Newman on May 16, 2012 at 12:44 am #116331

What is your flying 30m best?

[Adistarhj]

Adistarhj on May 16, 2012 at 1:36 am #116332

What is your flying 30m best?

I have 3,40sec with 15m run-up.

Definitely not fast enough! Compared to the sprinters I train with my 30m block start is way better then theirs, but they beat me on the flying 30.. :/

Do you have any idea where I should be?

Btw, do you have some numbers on any female longjumpers?
Such as 30m flying / 30m block, power cleans, bounding etc? 🙂

[Nick Newman]

Nick Newman on May 16, 2012 at 1:50 am #116333

Flying 30m is not a very specific test for the horizontal jumps so I wouldn’t use it. Neither is 30m block starts to be honest. It is possible to have a relatively poor fly 30m but have a good enough fly 10m to be with world class jumpers. It is also possible to have a great 30m time but top speed that is not nearly as good.

I have lots of fly 10m times for top female jumpers. I have fly 20m times with a 20m run in for many female jumpers of a slightly lesser level.

I also have lots of bounding numbers for female jumpers.

Standing 4 bounds + Jump with a strict 1 foot start – 14m is very good for a female.
Max 4 bounds + Jump with a 6-8 stride running start – 18m is very good for a female.

[Nick Newman]

Nick Newman on May 16, 2012 at 2:20 am #116334

The gold standard in approach speed is 11m/s for men and 10m/s for women. However, these numbers are only hit by a select few…

More common to attain is 10m/s for men and 9m/s for women. It is possible (but very hard) for men to hit 8m and women to jump 7m off these speeds…

However, 10.3m/s + is likely needed for a man to jump 8m and 9.3m/s + is likely needed for a women to jump 7m.

Many of the top women who jump between 6.50m – 6.80m run around 9.5m/s during the 11m-1m of their approach. This should be your goal with your speed training. Not to have a fast 100m or 60m time. All speed work should be centred around improved your final 10m and even more importantly your final 5m of your approach run.

[Adistarhj]

Adistarhj on May 16, 2012 at 5:43 am #116338

Flying 30m is not a very specific test for the horizontal jumps so I wouldn’t use it. Neither is 30m block starts to be honest. It is possible to have a relatively poor fly 30m but have a good enough fly 10m to be with world class jumpers. It is also possible to have a great 30m time but top speed that is not nearly as good.

I have lots of fly 10m times for top female jumpers. I have fly 20m times with a 20m run in for many female jumpers of a slightly lesser level.

I also have lots of bounding numbers for female jumpers.

Standing 4 bounds + Jump with a strict 1 foot start – 14m is very good for a female.
Max 4 bounds + Jump with a 6-8 stride running start – 18m is very good for a female.

Thanks a lot Nick! 😀

Yes I totally agree that using the 30m is not the best measurement. Hopefully I’ll have the opportunity to use an electronic timing system in my regular sprint sessions soon. Where I can actually test the shorter distances. (The poeople in my club can’t understand the point of testing anything shorter than the actual competition distance.. -_- )

I need ot work my way up to at least 9m/sec. So far I have 8,82m/sec. So it should be possible if I take some time on it.

With the speed I have now, do you know how far I should be able to jump if we only think about speed? (I know it’s a very weird question, but I don’t know what is needed, or where I should be 😛

My PB in 4 bounds + jump from a 6 stride approach is 18,10m. But I’ve never tested from a standing start with one leg.

The gold standard in approach speed is 11m/s for men and 10m/s for women. However, these numbers are only hit by a select few…

More common to attain is 10m/s for men and 9m/s for women. It is possible (but very hard) for men to hit 8m and women to jump 7m off these speeds…

However, 10.3m/s + is likely needed for a man to jump 8m and 9.3m/s + is likely needed for a women to jump 7m.

Many of the top women who jump between 6.50m – 6.80m run around 9.5m/s during the 11m-1m of their approach. This should be your goal with your speed training. Not to have a fast 100m or 60m time. All speed work should be centred around improved your final 10m and even more importantly your final 5m of your approach run.

Yes, I think that’s where I’ve missed before. I know I’m one of the fastest jumpers among those I compete with, but I just can’t use it properly. I kinda mess up the last few strides before the take-off. And I do believe I’m able to jump better than 5,5m! So it’s pretty obvious I’m doing something wrong right before the take-off. But as the season approaches now, I’ll only focus on ‘long jump specific sprints’. And see how it goes 🙂

Thanks a lot again, I appreciate advices from someone like you, as you’re a jumper yourself and at a high level 🙂

[Nick Newman]

Nick Newman on May 16, 2012 at 7:16 am #116339

Ok your bounding is very good.

Speed needs work but 8.9 m/s is by far fast enough to jump far past 6 meters for sure. I know a few jumpers who have jumped 6.40m off 9 m/s. It is all based on strength at take off while at top speed. How much lift to you get during full approach jumps? How much lift is this compared with lift from shorter approach jumps.

What is the differnce in distance from you 6,8,10,12,14,16 stride jumps? At what point does the distance increase the smallest? These answers will help me determine what’s going on. Also, you can lose 30cm at landing easy. So how is your landing?

[Adistarhj]

Adistarhj on May 16, 2012 at 5:17 pm #116349

Ok your bounding is very good.

Speed needs work but 8.9 m/s is by far fast enough to jump far past 6 meters for sure. I know a few jumpers who have jumped 6.40m off 9 m/s. It is all based on strength at take off while at top speed. How much lift to you get during full approach jumps? How much lift is this compared with lift from shorter approach jumps.

What is the differnce in distance from you 6,8,10,12,14,16 stride jumps? At what point does the distance increase the smallest? These answers will help me determine what’s going on. Also, you can lose 30cm at landing easy. So how is your landing?

Thanks for taking the time to answer my ‘complicated questions’ 🙂

Here is a video from a long jump session. The last clip is of my 18,10m bounding.

What I feel I do wrong is that I get very low the last stride before take-off, and maybe that decreases the speed. It’s like I get ready for a double leg take-off. I also lose control in the air, and overrotate. But that’s just how I feel it is though. I don’t really know..

That problem only shows up when I jump from a longer approach than 10 strides. The first few jumps in the video is done from 6 and 8 strides, the last one is done from a full approach.

[Nick Newman]

Nick Newman on May 16, 2012 at 9:34 pm #116354

Ahhh yes your problems are quite clear from that video…

a few things in my opinion:

1) Your foot strike at take off is too below your hips. You have great backside take off mechanics but not front side. This will maintain slightly more speed but will create no lift and will lose you take off power.

2) You over rotate bad as you said. This is losing you 30cm at least in those jump in the video. Easy fix however, you must keep shoulders and chest back more during flight. This starts at take off and is also a product of a late foot strike as mentioned in no.1.

Bounding looks good. Although he cut your final bound far too short so that would have been even further.

Hope that helps.

[Adistarhj]

Adistarhj on May 19, 2012 at 9:24 pm #116387

Ahhh yes your problems are quite clear from that video…

a few things in my opinion:

1) Your foot strike at take off is too below your hips. You have great backside take off mechanics but not front side. This will maintain slightly more speed but will create no lift and will lose you take off power.

2) You over rotate bad as you said. This is losing you 30cm at least in those jump in the video. Easy fix however, you must keep shoulders and chest back more during flight. This starts at take off and is also a product of a late foot strike as mentioned in no.1.

Bounding looks good. Although he cut your final bound far too short so that would have been even further.

Hope that helps.

Yes thanks! 🙂 Hope it’s not too complicated to fix it. I have my first LJ competition of the season next sunday. Will try to work on those two things until then. I prefer working on few things at a time 😛

Hopefully I’ll be able to utilize what I’m capable of this season, and not like it was last year; when I never hit perfect and got the nice lengths I wanted.

– Take-off position
– Flight
😉

[Nick Newman]

Nick Newman on May 19, 2012 at 10:00 pm #116388

🙂 Good luck.

Just read a bunch of data from the late 90’s and I found multiple women jump 6.60m + running 8.8 m/s! You can bet they were super strong and powerful!

[Adistarhj]

Adistarhj on May 22, 2012 at 2:11 am #116425

🙂 Good luck.

Just read a bunch of data from the late 90’s and I found multiple women jump 6.60m + running 8.8 m/s! You can bet they were super strong and powerful!

Thanks 🙂

Really? Yes they must have been extremely powerful with a great technique! :O

There’s absolutely hope for me too then 😛

[Adistarhj]

Adistarhj on May 22, 2012 at 2:15 am #116426

New video:

Single leg hopping, not perfect tecnique. But didn’t really put max effort into it either.

[Adistarhj]

Adistarhj on June 4, 2012 at 6:10 am #116591

Long time since last update. But have done two pretty good meets since then. Two new PBs in the 100m. By almost 4/10 of a second. Pretty satisfied with it so far 🙂 The long jump on the other hand has not yet worked out the way I’d want it to. But I guess it’ll come if I’m just patient and keep working on it. 6/6 gold medals is not bad though. j

[Adistarhj]

Adistarhj on June 8, 2012 at 12:34 am #116651

Had a good long jump session today. FAR from perfect, but at least a few of the things I’ve been working on has improved. Will upload video asap.

[Adistarhj]

Adistarhj on June 8, 2012 at 1:50 am #116654

The video from todays long jumping:

I tried to upload it partly in slow-motion, to make it easier for you to give me some feedback. I also included the warm-ups jumps, pop-ups, short approaches etc.

I had absolutely no focus on hitting the board today, hence all the fouls. But what I tried to work on was: The 1,5 hitch-kick / hang, instead of the sail (to prevent overrotation) It worked pretty well actually. As I had very little overrotation compared to what I usually have (Close to belly flops) I also tried to shorten my last stride, to avoid the ‘high-jump-like” take-off. Still needs work though.

I jumped around my PB at many of the jumps, but I really wanna hit some 6m + this season!!!

[Nick Newman]

Nick Newman on June 8, 2012 at 2:01 am #116655

The “longest” jump was certainly better in many ways than the others.

However I still see a lot you could improve on.

You don’t full open up during your final 10m. Knee lift doesn’t come to parallel hardly.

Your take off is very under your hip. You don’t plant solid down in front of your hip and swing through and over your takeoff leg.

I like the hitch hang for you but make sure you finish your knee drive. I don’t mind the “football kick” knee drive but drive your knee higher before you kick.

That particular landing was much better than before. But still not perfect. Watch videos of Al Sabee on youtube. Watch his torso position and how he drives his hips forward just prior to heel contact with the sand. That is the way to land.

You are doing well! Keep on working.

[Adistarhj]

Adistarhj on June 15, 2012 at 5:55 am #116778

The “longest” jump was certainly better in many ways than the others.

However I still see a lot you could improve on.

You don’t full open up during your final 10m. Knee lift doesn’t come to parallel hardly.

Your take off is very under your hip. You don’t plant solid down in front of your hip and swing through and over your takeoff leg.

I like the hitch hang for you but make sure you finish your knee drive. I don’t mind the “football kick” knee drive but drive your knee higher before you kick.

That particular landing was much better than before. But still not perfect. Watch videos of Al Sabee on youtube. Watch his torso position and how he drives his hips forward just prior to heel contact with the sand. That is the way to land.

You are doing well! Keep on working.

[youtube]6eDY3KnQBQM[/youtube]

Thanks Nick 🙂

But I’m a little confused regarding the take off. If I don’t have the leg under my hip, won’t it look more like a high jump take-off?

Yes, I totally agree that that particular jump was way better than the other ones. It felt better too 🙂
I had some trouble doing good landings that day, I kinda felt I landed like Dwight Philips or Britney Reese on some jumps. Which I suppose is not very good 😛

Thanks, yes I’ll definitely work on imropoving my technique, including the landing 😀

[Nick Newman]

Nick Newman on June 15, 2012 at 5:58 am #116779

Think of a sprinting foot strike, then think of a high jump foot strike and now somewhere in the middle.

[Nick Newman]

Nick Newman on June 15, 2012 at 5:58 am #116780

Think of a sprinting foot strike, then think of a high jump foot strike and now somewhere in the middle.

[Nick Newman]

Nick Newman on June 15, 2012 at 6:02 am #116781

If you watch your jumps you do plant out in front slightly but when you really impact the board your foot is right under you and you struggle to get any lift.

[GiveYourBest]

GiveYourBest on June 15, 2012 at 7:10 am #116784

I don’t know a lot about technique but I think your last step is much too long. If you shorten it, I’m pretty sure you’ll jump further.

[Adistarhj]

Adistarhj on June 18, 2012 at 1:26 am #116793

Thanks a lot people 🙂 I appreciate all the help I can get.

I’ve continued the work since last time, here’s a new long jump video:

[Nick Newman]

Nick Newman on June 18, 2012 at 1:40 am #116834

hahahaha! Yes. I see a huge difference in your running and your take off! wow…that it so much better! I’m serious. You are opening up, you look aggressive and your takeoff was much more complete. Free leg kicking a bit too much buts it’s ok! Well done.

How did it all feel?

[Adistarhj]

Adistarhj on June 20, 2012 at 12:26 am #116886

hahahaha! Yes. I see a huge difference in your running and your take off! wow…that it so much better! I’m serious. You are opening up, you look aggressive and your takeoff was much more complete. Free leg kicking a bit too much buts it’s ok! Well done.

How did it all feel?

Thanks!!! Wow, I’m really happy to hear that it looks better! 😀 I’ve twisted my mind a couple of times to figure out how to do it, but hopefully I’m on the right track.j:D

It felt better! I think with the new technique I should be able to attack without being too tense. Powerful but effortlessly.

Here is a new video from a technique practice:

[Adistarhj]

Adistarhj on June 29, 2012 at 7:17 am #117079

Did another race last week-end. Equaled my PB at the 100m, in heavy rain. Hopefully I’ll improve it by a lot next time 🙂

Some bad news is that my shin injury is back, and I’m forced to take a couple of weeks off. But I haven’t really had any time off since I started training serious 6 years ago, maybe it’s just what I need in order to perform well.

I think the key is to hurry slowly 😉

[Adistarhj]

Adistarhj on July 25, 2012 at 11:04 am #117373

Almost a month since I took some time off to heal up my shin. Nothing has changed at all – it’s still just as painful. Will need to get a new MRI scan, because I’ve passed 4 months with pain now. I’ve tried anti-inflammatories, ice, kinesio-tape, lazertherapy, electrowavetherapy, accupuncture, rest. Nothing has improved it at all.

Any suggestions about what I should do?

I’ve done some training though, to maintain my physique. Sprints and lifts can be done without too much pain. (it’s very painful afterwards though..) Did a weight session today. Surprisingly good lifting, despite of the fact that I’ve slimmed down about 4.5 kg since April. (Mostly bodyfat)

Unless a miracle happens and I feel ready for nationals in 4 weeks, my season for 2012 is over :/ But I won’t give up! Winners never quit.

[Adistarhj]

Adistarhj on August 3, 2012 at 8:10 am #117458

Long time no see.

I finally got the MRI results. Looks like the weightlifting has put its toll on my left shinbone. Will probably need surgery to fix it. Due to repetitive beats to the tibia, and hundreds of mini-fractures, the bone did not heal up properly. And the scar/lump irritates the tissue around, and makes it very painful.

But, the good thing is: I have several months until the season 2013 begins. Enough time to get awesome, hehe 😛

God has a great plan! 🙂

[Nick Newman]

Nick Newman on August 3, 2012 at 8:19 am #117459

Sorry to hear that…

Why do you think weightlifting did that?

[Adistarhj]

Adistarhj on August 4, 2012 at 8:58 am #117467

Sorry to hear that…

Why do you think weightlifting did that?

The MRI showed clearly that the shin had been exposed for repetitive trauma. It’s similar to what happens to martial artists that breaks baseballbats with they shins. Hundreds of minifractures creates a bump of ”extra bone mass” Somehow it makes a friction between the periosteal and the bone, and causes a chronic inflammation :/

And because of my long legs, combined with a lot of lifting, my tibia has been hit with a heavy barbell with full speed about 2500 times over the past two years. I can’t think of anything else that could have made such a damage.

BUT, I’m glad it’s not a stress fracture, and I’m motivated to do well next season 😀

[Adistarhj]

Adistarhj on August 8, 2012 at 5:29 am #117522

Talked to my doc again today, he said I’ve probably had a stress fracture too.. but it has healed pretty well over the past few months when I’ve rested. No wonder why it was so painful!

Also, got the green light today: Can start training tomorrow! 🙂 Everything I can do without pain is okay. Squats and strength training at first. I’ll try and see if the sprints are ok too.

I’ll take it easy though, no rushing the first few weeks.

[Adistarhj]

Adistarhj on August 8, 2012 at 11:59 pm #117528

I have started my preparations for the next season, excited!

Did a ”On-off” session on soft surface today. Run 20sec, pause 20sec x 10. Not a lot, but man it was heavy! I tend to start out in a too tough pase, so the last two runs were pretty hard. I need this kind of conditioning too though.

Did some bodyweight exercices afterwards, 30×4 lunges and some calf raises.

Now, food and recovery for tomorrows upperbody workout.

[Adistarhj]

Adistarhj on August 14, 2012 at 1:56 am #117603

Done with my morning workout for today:

On-off 20sec x 10 x 2 on a horse track (soft sureface)

Heavy! I nearly puked lol. The goal was to run in a good tempo without lactic acid. I made it, but it was tough.

Will do weights later, squats’n deadlifts 😉

[Adistarhj]

Adistarhj on August 15, 2012 at 6:43 am #117610

Soooore today! Felt kinda good when I woke up, but the soreness came sneaking upon me. I haven’t done squats and deadlifts in a while, so 4×4 was obviously enough. Will increase the load gradually.
Today is restday, tomorrow upperbody and core.

This is week 2 out of 4 with preparation before the GPP.

A video summary of yesterday’s workout:

https://www.youtube.com/watch?v=JbI949-NQ90

[Adistarhj]

Adistarhj on August 17, 2012 at 5:07 am #117626

Upperbody workout:

Benchpress 8×4
Standing press 8×4

Ab/core work

60 minutes

[Adistarhj]

Adistarhj on August 17, 2012 at 10:06 pm #117635

Morning workout today:

Bodyweight exersices for calfs, glutes, quads and hams. Tons of squats etc.
Finished the session off with x340m easy sprints.

A very short but intense day at work, 30minutes and it was all done for today.

Now 8 hours cashing in groceries at a store, at least it’s recovery for tomorrow’s training 🙂

[Adistarhj]

Adistarhj on August 23, 2012 at 8:17 am #117684

Thursday 21st August 2012

Squats 10×3 reps
Hamstrings 12×2
Calfs 12×3

Short but intense workout today. Sets of 10 reps in atg squats.. was kinda shaky when I drove home.

Tomorrow upperbody and core 🙂

[Adistarhj]

Adistarhj on August 23, 2012 at 8:56 am #117686

Actually. I’ve thought a little about the 100m hurdles. Since I can’t do any jumping do for at least 3 months.. (unless a miracle happens) it’s pretty hard to prepare perfectly for the long jump. So I figured m a y b e it’s a good idea to prepare for the hurdles instead? At least meanwhile.

My technique is pretty horrible at the moment, here’s vid from february when I ran the 60m hurdles.
(Did one more 60m-hrld race during the indoor season, but haven’t hurdled since then)

But what do you think?
Do a long jumper have the qualities needed for the hurdles?

[GiveYourBest]

GiveYourBest on August 23, 2012 at 10:13 pm #117695

As a long jumper you have most of the qualities needed for the hurdles. Your technique is pretty bad but if you work on it I’m sure you can become a decent hurdler.

[Adistarhj]

Adistarhj on August 24, 2012 at 8:51 am #117705

As a long jumper you have most of the qualities needed for the hurdles. Your technique is pretty bad but if you work on it I’m sure you can become a decent hurdler.

Thank you for the reply 🙂

I’m not aiming for ‘decent’ though, but I guess I need to start somehere 😛

[Adistarhj]

Adistarhj on August 26, 2012 at 4:16 am #117733

Tried some hurdling yesterday, still bad technique, but I think I got the arms correct this time. Will give it some more tries, to see if this is something I wanna do.

Did a mini ab-workout later that night:

Today weights was on the program.
I did lots of squats, 10reps x 5 sets, not the easiest thing to do, but I got it done 🙂