Stews attempts 200/400

    Posted In: Training Journals

        • Participant
          COV-GOD on February 14, 2012 at 9:50 pm #18179

          I think I’m gonna throw my hat in the ring again with the online journal, last time I ended up with stress fractures in my shin lol

          For anyone who doesn’t know, I’m slightly limited in my training and speed capability due to a bicep femoris tendon avulsion in April 2010 which in itself was following 4 months off from an Achilles issue (which has just slightly returned lol)

          Anyway, I have spent the last 2 years coaching and re-training my hammy. All against what my physio advised of course, which was to just quit lol oh boy he doesn’t know me!! Lol

          My training this winter was going great until early jan when my remaining tendon for my hammy had a slight pop, so I had to stop training for 3 weeks and as I say when I returned by damn Achilles has said hello.

          I chose to run indoors anyway and still have a race coming up this coming Sunday.

          So far 4th feb 49.97 and 5th feb 22.68

          12th feb 50.15 and a dnf, in these races I was severely blocked off and in the dnf race was so sever I nearly fell, and he was dq’d.

          My diary will most likely start as of next Monday after the race, as this is when my programme starts for outdoor, I will be working in phases of 2weeks rotations, initially, fitness boost, then special and then speed with the special and speed then continuing the phases for the next 10 weeks

        • Participant
          Mccabe on February 15, 2012 at 6:01 am #114773

          Good luck mate, looking forward to reading this.

        • Participant
          COV-GOD on February 15, 2012 at 9:58 am #114779

          Thanks lol will be good to see how it all looks written down and with people’s thoughts in there too :-/ lol

          May as well start with this weeks build up to Sundays race, all training times are hand timed by the same timer, who is a graded timekeeper and is used by uka at pretty much all domestic meets, stops the watch bout meter past the line (which annoys me lol)

          This week is basically no training so it’s very little, just tonight and then Thursday, no weights or circuits.

          50/70/90 *3 (2:30 rec between reps / 10 between sets)

          6.1 8.0 10.0
          5.9 7.8 10.0
          6.1 8.0 10.0

          Achilles is very sore and a little stiff from the 2 races at the weekend, and of course valentines day 😛 lol

          Obviously as hand times and with the +1m I like to add 0.2 to be around fat ish

        • Participant
          COV-GOD on February 15, 2012 at 10:02 am #114780

          Oh forgot to add, you may notice a lot of training when it kicks in, that’s just how I work lol but I work full time as a project manager for “local” bank, not married! Lol and I coach about 25 kids/ adults between 15 – 39

          I will have a few tester races between now and the summer in march and April, along with warm weather training in vilamoura at half term (spring break lol)

        • Participant
          Craig Pickering on February 15, 2012 at 10:07 am #114781

          10.0 for a 90 is decent! Looking for a sub-11 100m come the summer.

        • Participant
          COV-GOD on February 15, 2012 at 10:44 am #114784

          If my tendons hold out :-/ past few years either Achilles or hammy tendons have severely hampered me, over the Xmas/ new year period before my latest set backs I was looking for sub 22 indoor, last weekend I really struggled on the bends with the Achilles but meh that’s life lol

          My main targets are 21.6 and 47.5 in the summer, these would be pb’s

          As a coach, I have a junior, who I feel should hit 10.6 currently having a bad indoor due to choosing law as his degree lol he has missed too much and just not ‘on it’ in training, had to have words lol glad tonight he pushed me hard on my shoulder every rep for the first time in months. Weekend he went 7.10 (last year he ran 10.81 outdoor but was inconsistent )

          I also have a vet that I want to go sub 50 in the 400 , he ran 51.1 on Sunday indoor, so by the summer I think that’s on.

          Craig you may have answered this already, but why you not running indoor ? This the first season you missed in a few years?

        • Participant
          Owen on February 16, 2012 at 11:29 pm #114801

          You definitely have the speed to be able to run a lot faster over the 400m.

          From looking at a large number of 400 guys, I think with very high level endurance capabilities you can get down to about a 2.14 multiple of your 200m time for your 400m potential. Though most athletes are more around 2.15-2.20.

          So just going off your one indoor race of 22.6 and modest endurance capabilities e.g. 2.17 you are looking at a 400m time of 49.2.

          The challenge is to lower that multiple by working on your endurance whilst maintaining (improving ideally) the 200m speed.

          If you got near your target of 21.6 for 200m then you would have the potential for a very quick 400m time if you can endure that speed in the 2nd half of the race.

          I look forward to seeing how you progress, good luck this weekend.

        • Participant
          COV-GOD on February 17, 2012 at 2:05 am #114803

          I agree, though to be fair my indoor races have been hampered not only by being cut up but by recent injury

          I have worked hard from september to December on maintaining all emlements whislt paying more attention to my endurance.

          Now just really hoping my tendons can hold out as I try working towards outdoor

        • Participant
          COV-GOD on February 18, 2012 at 12:39 am #114825

          Last night was the easiest session possible, not a lot done tbf

          3*60m 4min rec and then some block work

          times were 6.8/9 – timed as per above.

          would like to say i can now rest for sunday, but I have a few dealines due today, so working long day 🙁

          Tomorrow, I have the pleasure and privelage to be attending a masterclass on 400m prep with Coach Clyde Hart and then attending the aviva grand prix….so i got a lot of sitting 🙁

          Just getting my excuses ready now nice and early for sunday 😛

        • Participant
          COV-GOD on February 20, 2012 at 6:23 am #114863

          Hmmmm……not the best result today, was a late start and I kinda wasn’t really switched on for it

          49.87 so that’s the end of the indoor season for me. Achilles effected me throughout, so for me now I need to reduce any impact so will be on the bike a bit now for a week or so. And try to raise my strength back a little bit too especially in the calf / Achilles

        • Participant
          COV-GOD on February 21, 2012 at 7:10 am #114890

          Start of outdoor prep, raising my levels for a week or two

          X-trainer 10min warm up

          Bike session 8 / 20sec bursts with 1:40 rec

          Then just did some pre-hab stuff for the Achilles and hammys not too much though

          Simple deadlifts, 4-4 100kg

        • Participant
          COV-GOD on February 21, 2012 at 11:03 pm #114900

          Nice early start today hit the gym at 7:00 for an hour or so before work

          Simple easy session as training tonight, so just repeated the same as yesterday but without the DL

        • Participant
          COV-GOD on February 22, 2012 at 8:28 am #114918

          Session 2 of the day

          Fartlek specials! 3 sets of a 4 lap pre determined Fartlek (1st lap is 150 jog, 50 sprint – repeat. 2nd lap is 50m jog, 150m sprint – repeat. 3rd lap is 100 / 100. 4th is 50 / 50, I’m sure you understand the 3rd and 4th laps. It’s very hard if the sprints are fast and jog are not too slow.

          Then 30min or core and form rolling

          I have reviewed my diet, and I will be increasing my protein I take from now, to ensure a min intake of 100g (trust me this is higher then my normal intake, my diet sucks!!!!)

        • Participant
          COV-GOD on February 23, 2012 at 1:13 am #108084

          another early morning session today 🙂 knackered now though lol

          10 Min XT
          Bike session 30 sec hard 2:30 easy * 5 (was very hard)

          2-10 120kg calf raises
          2-6 30kg DB Snatches
          2-4 20kg single leg DB snatches
          1-20 30kg Hip thrusts

          thats it for today, as going cinema this evening so im resting lol

        • Participant
          COV-GOD on February 24, 2012 at 9:48 pm #114962

          23rd (yesterday) no early session just an evening track session

          Nice and easy, work on short recoveries

          2 sets of 80s with 45 sec between reps and 5 between sets, on grass.

          Followed by 30 min circuit and foam rolling

          24th, today, this morning at 7:30

          15 min XT pretty hard pacing

          Seated bench press 3-4 127kg
          leg ext 3-5 70kg
          seated leg curl 3-8 50kg
          Calf raise 3-10 110kg

          DB snatches, 3-6 30kg
          eccentric step downs 2-4 30kg

        • Participant
          Mccabe on February 25, 2012 at 12:44 am #114964

          By seated bench press do you mean a machine or doing incline bench?

        • Participant
          COV-GOD on February 25, 2012 at 5:10 am #114967

          Machine, I go through a general stage using a machine before moving to free weights as the standard

          Not going too heavy at the moment, as still trying to rehab my Achilles following indoor, and planning my programme which takes effect from the 5th march

        • Participant
          COV-GOD on February 26, 2012 at 3:41 am #114979

          Another bike session, seem to have worked hard today was sooooo dead at the end

          As per previous the 20/140 sec efforts / recovery.

          Then tried a little bench press, took it easy 3 sets of 5 at 80kg

          Then just some DB snatches 2 sets of 6 35kg

          That’s it for today 🙂

        • Participant
          COV-GOD on February 27, 2012 at 1:50 am #114989

          Nice Sunday morning 🙂

          Hills, 170m not too sure how you would class the steepness but prob about 15degrees elevation

          2 sets of 6 with 1 min jog back recovery and ten between defo still have an Achilles issue 🙁

          Then went to the gym and did 30min on the XT to reduce the impact

        • Participant
          COV-GOD on February 28, 2012 at 8:07 am #115012

          Weights today 🙂 just the one session this afternoon

          Deadlifts 4sets 4reps 120kg
          Atg squat ascending sets 4 – 4 60 / 80 /100 / 120 starting really light at the mo just to get used to constant traing again
          Bench 3 / 3 100kg

          Added some chin ups, ham curls and DB snatches as usual at 40 kg today

          Past couple of days I have managed to reach and exceed the 100g daily protein 🙂 I could never be a bodybuilder lol my diet sucks lol

        • Participant
          COV-GOD on February 29, 2012 at 11:15 pm #115044

          Last night was track session, really struggled with my achilles (not happy) so having to take it little easier for rest of the week 🙁

          2 sets of 3 150s (4 and 10 min rec)
          17.4 16.9 17.1 – 17.0 17.3 17.4

          Small circuit and core work to end

        • Participant
          COV-GOD on March 2, 2012 at 8:52 am #115063

          Yesterday, 29th easy day due to achilles

          1 hour bike ride, just that really 🙂

          Today, track

          10 / 50m sprints circa 3 min rec, all flat out no times, the real phase of training starts as of saturday, thens when my volume and itensity will really change…..or at least should lol

        • Participant
          COV-GOD on March 4, 2012 at 4:27 am #115086

          1st session, early
          8 reps of 1 min on 1 min off high knee running on the trampet (fitness work on stiffness principles)

          2nd session at one pm
          Weights, all are 3sets of 3reps
          Cleans 90kg
          Deadlifts 140kg
          Box squat 160kg
          Bench press 105kg

          Then we did dead squat, won’t post weights attained as always causes issues with this exercise 🙂

          3rd session
          Nice and easy 30min bike ride, then abs and core, just finished…….knackered 🙂 lol

          Outdoor has finally started

        • Participant
          COV-GOD on March 5, 2012 at 3:20 am #115108

          Rain, rain, rain oh and wind today. Rubbish day to do hills lol

          But, 2sets of 6 same as last Sunday. Not doing anything else today time for rest 🙂

        • Participant
          COV-GOD on March 5, 2012 at 11:51 pm #115132

          each week I will be posting, the general aimed plans on the Monday Morning in advance of any session.

          This week is planed as follows:

          Mon – Weights
          Tue – Speed, 2*80m / 2*60m / 4*40m + Plyometrics (WB rec)
          Wed – Off or Weights
          Thurs – Speed, SE, 50/70/90 (4min rec) 70/90/110 (4min rec) 80/100/120 (4min rec)
          Fri – Off or Weights

          Sat – LS, 2*2miles + 2*8 / 100m (1 / 10 min rec)
          Sun – LS, 2*2 320 long hills
          SG, 3*4 50m steep hills

        • Participant
          COV-GOD on March 6, 2012 at 8:19 am #115141

          Weights

          Couldn’t get to track gym due to work commitments so had to modify around the Monday gym heads 🙁

          20min xt, hard heart rate maintained above 160
          Db snatches 3sets of 6 40kg
          Leg press 3sets of 5 240kg
          Bench press 3sts of 3 100kg
          Seated calf raise 3sets of 8 60kg
          Ham curl 1set of 10 50kg

        • Participant
          COV-GOD on March 7, 2012 at 11:23 am #115174

          Long day, full working day, then training, then back to work in order to deliver some training on one of my projects 🙁 lol think my cortisol levels may have spiked lol

          Session as per previously indicated, with reduction in 60s and 40s to only 3 within each set

          9.0 8.9
          7.0 7.0 6.9
          5.3 5.2 5.3

          My start today was shocking, as always. It’s something I have always struggled with the first 2 steps 🙁 however, my top end today was really good, so happy with that

          Had to train today using MD spikes, for the raised heal due to the on going war with my Achilles lol all in all happy with the session

        • Participant
          COV-GOD on March 8, 2012 at 11:27 am #115203

          Weights, nothing too hard today. As per norm at mo 3sets of 3

          High pulls 100/ 110 /120 actually didn’t feel that hard
          Weighted hip thrusts 160
          ATg squat 100 obviously no where near max this was dut to we were gonna do dead squat but later decided not
          Bench 100

          Full body circuit, and then core work

        • Participant
          COV-GOD on March 9, 2012 at 10:34 am #115233

          Amended the session tonight, didn’t do the last set, the speed seemed good today. Actually pleased that my junior 10.81 runner worked hard and pushed me all the way tonight.

          50/70/90 then 70/90/10 With 3min rec and 10 between sets, i am still struggling my Achilles but it’s certainly getting better 🙂 lol

          6.0 7.8 10.0 / 7.8 9.9 12.1

          This was actually a hard session

        • Participant
          COV-GOD on March 10, 2012 at 11:21 am #115271

          Looking back on yesterday it’s clear my speed endurance needs some work big drop offs in the 3rd runs, I feel happy with my top end but will continue working it

          Today weights – everything 4sets of 3

          10min XT nice threshold pace
          High pulls 100/110/120/130
          Leg press (won’t give weights but was v v v very heavy 🙂 lol )
          DB press flat 35 for 3 sets then inclined for a set
          Seated then laying hammy curls suppersetted together 60 on both
          Seated calf raise (for Achilles rehab) 2 sets of 10 100kg
          Abs and core

        • Participant
          COV-GOD on March 11, 2012 at 4:30 am #115286

          Decided to jump from the programme today, just due to my training partners for the 400 group had other commitments.

          I decided to join my sprint group with some top end fly’s

          Build ups and fly for 25m 5 reps with circa 10min rec, as today’s weather was really nice.

          The quality was superb today thanks to the weather so even though wasn’t planned I am happy with the session
          Tomorrow however is a hard day 🙂

        • Participant
          COV-GOD on March 11, 2012 at 11:46 pm #115313

          Hills,……long hills 🙁

          2 sets of 2-350m with 2min rec and ten between sets

          51/59 – 55/1:13

          Really died second set, was on target to match first rep but last 50 really struggled and as for the last rep, time explains all lol

          Hill plyos up the steep sprint hill, each twice and for 20m
          Frog jumps
          Single leg hops
          Pogo jumps

          The hill times are actually my fastest this year, might explain the onset of fatigue that occurred considering my current fitness shape, but I am running reasonably fast at the mo….for me! That is lol

          You can pics of the hills on my twitter posted this morning

        • Participant
          COV-GOD on March 12, 2012 at 8:57 am #115327

          This evening,

          4/800 on grass with3min rec all circa 2:30

          Fastest was 2:24 slowest 2:38

          I am also finally getting used to exceeding 100g protein, mainly a logistical issue of actually eating but 3 shakes a day is helping greatly esp with my recovery in fact I’m happily hitting about 120/130 last few days

        • Participant
          Irish100m on March 13, 2012 at 12:00 am #115335

          will that much protein put weight on ir is it only if you are doing hypertrophy lifting?

        • Participant
          COV-GOD on March 13, 2012 at 1:36 am #115337

          only if in hypertrophy, though increasing protein synthesis will of course aid in mass specific adaptation through the workload of running/sprintin 🙂

        • Participant
          Irish100m on March 13, 2012 at 3:24 am #115338

          i dont wanna get any heavier, i put a kilo on since last week – 69kg now. wanna just stay at that but keep increasing my numbers (currently in max stregnth phase 3-5 reps)

        • Participant
          COV-GOD on March 13, 2012 at 4:04 am #115339

          Knowing your injury history, and training regime it would be worth still watching your diet but increasing the protein intake a bit

        • Participant
          COV-GOD on March 13, 2012 at 9:02 am #115348

          This weeks planned sessions

          Mon   – Rest
          Tue   – 60 / 80 / 100 / 120 / 150 (8min rec)
          Wed   – Off or Weights
          Thurs   – 3*120 / 3*80 (6-15min rec)
            – LS 2*350m (15min rec)
          Fri   – Off or Weights
          Sat   – LG, 5*2min on / 2min off Abbey fields  
              SG, Block Work, start mechanics + Plyometrics
          Sun   – LG & SG 2*6 180 hills

          So I had today completely off

        • Participant
          COV-GOD on March 15, 2012 at 12:15 am #115384

          Last night was mixed bag, some good and some bad

          as per above 60/80/100/120/150, the drop off at the end was severe and partyly caued to my achilles really strugles with any kind of bend at all 🙁

          6.8 8.8 10.8 13.2 17.2

          regardless of achilles, people who are defo slower and not as strong were to close on the 150, i was looking for sub 17 in all honesty. immediatley after my achilles was way too sore to walk and then by the time i was in my car it was fine agian (relatively speaking)

        • Participant
          Mccabe on March 15, 2012 at 2:37 am #115388

          *edit*

          Would be expecting comfortably under 17 on the 150’s based on the other times

        • Participant
          COV-GOD on March 15, 2012 at 8:38 am #115433

          Yeah to be tair so would I 🙁

          I seemed pretty wired during the first three reps and then mentally fatigued a lot, but the time was severely affected by my Achilles at that point, had taken some battering this week on the speed, adding the bend really didn’t help and I had very little ground response in the straight

          Taken today off, even from weights to try rest it

        • Participant
          Irish100m on March 15, 2012 at 8:05 pm #115428

          moving quickly over the short distances there! promising for running 2/4 especially when thats what your training has been aimed at

        • Participant
          Mccabe on March 15, 2012 at 8:48 pm #115434

          Still not bad running mate, just not as quick as you would like! 47 should (will) happen.

        • Participant
          COV-GOD on March 15, 2012 at 9:56 pm #115438

          yeah, since indoor I have really been limited in my running focus especially for the 400. so past few weeks have just simply been focused on the speed development, hopeing to change target as of next week into a little more Intensive tempo range, bit more lactic if the achilles lets it

          I may have to throw in a lot more bike and XT sessions to make up the shortfall

          Though I am supposed to be doing some 350s tonight :-/

        • Participant
          eburne11 on March 16, 2012 at 12:32 am #115440

          looking sharp stew! wish i was this fast!
          how has been Omas looking over the past few weeks?

        • Participant
          COV-GOD on March 16, 2012 at 2:02 am #115443

          lol you better be training hard ready for portugal?!?!?!?!?!

          he been chasing lol
          his start as usual puts him ahead until about 30 and then I been coming back and through like a train tbf, my top end seems to be back to where it was when training joel 🙂 I done really well in re training the hammy. just my damn achilles again now 🙁

        • Participant
          eburne11 on March 16, 2012 at 8:00 am #115461

          haha ive been doing lots of fitness; 3 rugby games in 1 week killed me off- legs in bits! Season has ended now so focussing soley on track work!

          you need to show me how to retrain my hammy cus its still not 100% :/

          has he been working hard thats the main thing?

        • Participant
          COV-GOD on March 16, 2012 at 10:31 am #115463

          Bloody rugby!!!! Lol

          Yeah man will do 🙂 he is now I think indoor shook him up IMHO he knew uni affected him so steped up his game, he already much better physically and technically then indoor, so all good now.

          Tonight’s session

          Bit of mixed feelings really, I was only able to do one run (350) my Achilles hurt (obviously I can handle most of it) a lot round the bends 🙁
          Even more frustrating was my lack of conditioning the last 50 was pure hip flexor fatigue (though I have been excessive in my car past few days, so lots of sitting there and work)

          The good bit however….. 41.0

          I honestly feel that after my next training cycle in the intensive, and with a healthy Achilles I can go sub 40 🙂

        • Participant
          COV-GOD on March 17, 2012 at 6:30 am #115486

          Forgot to mention, as maybe relevant my track sessions since starting this diary etc have been in MD spikes

          Weights, all 4/4 reps n sets

          Cleans 80 80 90 90
          Inc bench 80
          Squat total full range 100
          Small circuit

          That’s it …… Lol

          Easy session

        • Participant
          Mccabe on March 17, 2012 at 7:41 am #115487

          Should be on for 46.

        • Participant
          COV-GOD on March 17, 2012 at 8:18 am #115489

          God no lol I wish…. But that’s never gonna happen lol

          Something bound to happen to stop me, it always does lol unless I can get quality intensive work and survive it i think I will end up for low 48 late 47

        • Participant
          Mccabe on March 17, 2012 at 10:23 am #115493

          Two guys who used to train with me ran 41 high 42 low for a 350 in a time trial and both ran 48.0 that season.

        • Participant
          Owen on March 17, 2012 at 8:49 pm #115501

          I agree with Callam – I ran 40.6 and 2 weeks later ran 47 in the 400m.

          Anything sub 40 and my training partners have been around 46.5-47.0 – Especially if you did that in March!!

        • Participant
          COV-GOD on March 18, 2012 at 1:06 am #115504

          Ah on that basis looks promising 🙂 just I know my body will break lol has done every year for the past ten lol

          I was on target for mid to high 48 indoor until my injury n then Achilles. So was expecting to be under 48 In summer as I stated was my target.

          I defo WANT 47 no doubt about that and I’m prepared to work hard for it to, the focus past 2 weeks has been speed and as of tomorrow switches around (I work in 2 week cycles)

          Today, or rather this morning same session as last sat….. Top end work rolling 25s /5 reps 8/10 min rec
          These were videod for analysis, which showed some interesting stuff on myself and also my athletes. I have worked a lot on developing their technique and working on drills / cues to do this, and it’s looking good.

        • Participant
          COV-GOD on March 18, 2012 at 1:07 am #115505

          When the vids are up (was filmed by local medio student on Sony HD cam) then I will post accordingly 🙂

        • Participant
          COV-GOD on March 19, 2012 at 1:38 am #115530

          Hills this morning

          One set of 6 doubles (200m then back down part way, back up for 50ish run back to the start circa 1min rec)

          This was a hard session, not just for the Achilles but my fitness does need work as already highlighted.

          Last night not helped, again driving in my car for about 5 hours 🙁

          But I just got out of my sauna so I’m feeling pretty good now, if not a little more sleepy lol

        • Participant
          COV-GOD on March 20, 2012 at 7:25 am #115552

          Weights, really wasn’t in the mood today, women problems!!! Lol

          Everything was done easy mo effort and just half assed 🙁 3sets of 4 on all

          Cleans 70kg
          Bench 100kg
          Squat 120kg full range ATg

          Small circuit and core work

        • Participant
          COV-GOD on March 21, 2012 at 9:00 am #115566

          Great my mood travelled to today. I actually couldn’t be bothered training today

          That obviously doesn’t effect the coaching side as I’m always ok for that

          I simply joined the sprints group for their 300/200/150 ten min rec and set a pace ahead for them to chase ( sounds strange when I think about it but reality is, at SE runs I’m far better than the group at the mo)

          I had to slow down at the 150 mark and honestly walked the last few meters 35.1. The 200/150 I just sat at the front 22.9/17.2

          I didn’t get anything from this session at all, doing the 250s session tomoz instead by myself :-/

        • Participant
          COV-GOD on March 22, 2012 at 6:04 am #115572

          Attempted 6/250m with 90 sec rec

          32/33/33/33/36 severe cramp left calf had to stop as couldn’t walk for ten min, defo fatigued from yesterday 🙁

        • Participant
          Mccabe on March 22, 2012 at 9:58 pm #115580

          I feel your pain on that session!

        • Participant
          COV-GOD on March 23, 2012 at 1:43 am #115582

          lol i have a golf ball in my calf today, a big rock of solid muscle 🙁 gonna have to a do a grass session today, defo shouldnt have done tuesday and yesterday in a row lol but it is what i need 🙂

        • Participant
          COV-GOD on March 23, 2012 at 11:08 pm #115588

          last nights session was very different due to the knot in my calf, was unable to do the 150 session
          so instead did a very short recover session on the grass

          3/80m with <10sec rec 9the time it takes to stop and turn, then run. very fatiguing but fun, this was a staple session in my GPP.

          Im going to rest today, as was supposed to be racing 60/100 tomorrow, due the cramp im just gonna train through tomorrow instead, as im clearly lacking the muscle endurance to hit my targets.

          Gotta work harder…..

        • Participant
          COV-GOD on March 25, 2012 at 1:12 am #115602

          We did a session on the hills today, as I didn’t do the track session on Thursday decided to mimic that!

          So 2/4 with 2:30 min rec hill is 170/180 in length was a good hard session

        • Participant
          COV-GOD on March 25, 2012 at 10:58 pm #115610

          Hill session, same hill as yesterday, today did 6 sprints with 1min rec then 4 short 60m sprints

        • Participant
          COV-GOD on March 27, 2012 at 8:55 am #115673

          Not gonna lie! Mentally dropped off over the weekend, and yes even went out on Friday with work, and drank which was actually first time in nearly a year! 🙁

          Today had no motivation, worked late so just went local gym by my self

          20min XT

          That was it…….. Sucks

        • Participant
          COV-GOD on March 28, 2012 at 7:11 am #115684

          5/200m 3min rec not great, felt really easy for first 3 reps, next closest athlete dropped out at the point.

          24.1 23.9 23.8 24.6 25.7

          Small circuit after the session

        • Participant
          COV-GOD on March 30, 2012 at 9:13 am #115798

          Spent yesterday n this morning either in bed or the bathroom being sick!

          Not sure what had but was only short, but knocked me out big time, no food or drink at all yesterday, tried to catch up little the afternoon though but very fatigued from it

          Trained anyway though :-/ lol

          Session was 2 sets of 3 split 300 (150/150 1min rec) and 4 between.

          18.1 18.4. / 17.7 18.5 / 17.4 18.1 / 17.6 18.7 / 17.9 and then stopped as tbh I was dead, completely wiped.

          20min circuit and core session.

        • Participant
          Irish100m on March 30, 2012 at 7:09 pm #115800

          portugal should be motivation, dont wanna lose shape for when yer get out there!

        • Participant
          Mccabe on March 30, 2012 at 8:39 pm #115802

          That split 300 session isn’t nice at the best of times, we got told to float the first 150 blast the second which just seemed to add to the pain.

          *edit- actually he told us to blast the first one and try replicate the 2nd one…

        • Participant
          COV-GOD on March 30, 2012 at 9:40 pm #115803

          feeling bad today, really should have rested from my illness

          Yesterday was deliberate sit at that pace and keep all around the same time

          I am soooooooo looking forward to portugal lol

          How many you got going, mixed group? as you said you and one other sprinter!?

          McCabe I not got hard split runs now untill i get back in 3 weeks lol but do have some proper hard flat out 3s in 2 weeks so that will be interesting.
          From recent training I have felt i am lacking that little strength toward the end of my fast reps so hopefully i have worked on that a little and kept the speed in place.

          next week has some scorching 150s planned 🙂

        • Participant
          Mccabe on March 30, 2012 at 10:44 pm #115805

          I’m starting to move from volume work to getting quick now, going to try clock a PB in training over 300 before opening over 400.

        • Participant
          COV-GOD on March 30, 2012 at 11:00 pm #115807

          Your training looks like that should be on, you seem faster this year compared to last 🙂

        • Participant
          Mccabe on March 30, 2012 at 11:43 pm #115809

          Its not so much the being faster but how it feels, 36 lows over 300 feel well within my control now which should see me to 49/50 😀

        • Participant
          COV-GOD on April 1, 2012 at 11:15 pm #115849

          This illness really hit me hard, after Thursday session I haven’t trained or been at work 🙁

          I managed to train today on the hills though . . . Manned up! Lol
          Really strange session as the first reps or each set are the fastest I have done at any point this winter, kinda shows training has been going I the right direction which actually makes me happy

          Session was on the long 350 hill 2sets of 2 reps with 2 min run down rec.

          Then I added a set of 4 sprints on the 180m hill with walk back rec

          Happy with session but not the cough n tiredness I now have 🙁 lol. 5 days n I’m on holiday 🙂

        • Participant
          COV-GOD on April 4, 2012 at 7:47 am #115904

          I have missed way too many weights sessions past few weeks n it’s starting to show 🙁

          Tonight typical uk weather….. Sucks! Lol raining n chilly

          5/150m
          16.4 16.8 17.1 17.1 18.0
          Ran fast but not full, just stay relaxed. Last rep was alone

        • Participant
          Mccabe on April 4, 2012 at 8:43 am #115905

          What recoveries did you take? Are you feeling better after your illness?

        • Participant
          COV-GOD on April 4, 2012 at 10:17 pm #115923

          worked out at 8 min rec was supposed to be 10 and the guy timing the rec was an idiot as he kept saying ten but it wasnt lol (think he kept missing it so was then guesssing) but the timer was getting it for us
          8min didnt help considering the weather, was causing little bits of cramp.

          No not 100%, seemed to have knocked me back a bit. really struggling to recover from any excertion at all at the moment which is not great at all :-(, for some strange stupid reason im still getting stomach cramping (like a freaking menstruating girl!!! lol)

        • Participant
          COV-GOD on April 6, 2012 at 9:41 am #115952

          A nice easy speed session today

          3 36m with 2min rec
          3 60m with 4min rec
          3 flying 20m 6min rec

          No times from session, getting ready to fly out to Portugal now at 6am so won’t be sleeping much 🙁

        • Participant
          COV-GOD on April 11, 2012 at 8:48 pm #116043

          Hi sorry, currently in Portugal training, have done some really good sessions so far.

          Will update when finally have decent wifi access

        • Participant
          COV-GOD on April 22, 2012 at 4:02 am #113290

          I honestly can’t update with every session that I did out in Portugal, we trained min of twice a day, first session at 9am second at 4pm whee the was a third element is was immediate after the first session of the day, we never doubled track. We did do double weights n plyos but most of the afternoon sessions was in the pool

          Pool sessions consists of 8 / 1min pistons (high knee running action with additional high heel upto bum directly underneath) 30sec rec

          Running sessions consisted of lots of top end sessions and a few beach sprints.

          Only highlight for me was a 150m in 15.9 and a few weights bests (bests for a few years at least)

          I did pick up a cramp in my left hammy which slightly affected me but no real issue, oh and I almost crippled myself falling off a monkey bar lol

          Will once again now pick the diary up again 🙂 season starts soon here

        • Participant
          COV-GOD on April 25, 2012 at 1:49 am #113353

          Ok, now getting back into training back in the UK and coping with a full work /women / training life balance again lol

          yesterday,
          AM, i did a nice easy ‘rebounder’ session similar to the pool sessions 8 times 1min with 30sec rec

          PM, weights, Light power hang cleans 3 sets of 20 reps 40kg
          reverse lunge 3sets of 4reps each leg 60 kg
          Dumbell bench and fly 3 sets of 5reps bench then 4 reps fly 25kg each
          DB Hip thrusts, 2 sets of 20 reps 40kg
          DB snatches 2 sets of 2 each arm, 40kg
          1 set supersets of chin ups, pull ups and seated row

          Abs and core circuit for 15min

          This morning was easy cardio on the cross trainer just 30min nice steady pace nothing special
          This evening will be 5/200 with 3 min rec at home pace or slightly under. however weather aint great here at moment which frankly sucks

          Im planning on opening up at the county champs second weekend in may, this does mean im slighly behind most who by then will have had about 2 maybe 3 races already 🙁

          also realised I need to get back on the pre training supplements and protein shakes.

          I need a good pre workout supp, so if you have any suggestions and where to get from that would be great, money not an issue for quality!!!! nut that doesnt mean i will buy your homemade sweat concoction lol

        • Participant
          COV-GOD on April 25, 2012 at 7:44 pm #115395

          last night 5 / 200m 3min rec
          24.3 24.8 24.6 25.3 25.1
          4 / 30m sprints

          Not really happy with this sessions, felt really off 🙁 pace was easy but just fatigued really fast making the last couple really hard to complete, not what i was expecting

          also soon as I stepped back on my track my achilles hurt, had two weeks in portugal with no issues at all

        • Participant
          COV-GOD on April 26, 2012 at 7:22 am #115419

          Long work day today late to the gym

          20 min x trainer
          Hang cleans superset with db snatch 3 sets of 5 /4 60kg n 35kg
          Bench press 3 sets of 5 80kg
          Leg press 2 sets of 8 220kg
          Seated row 2 sets of 8 80kg

        • Participant
          COV-GOD on April 27, 2012 at 9:23 am #116108

          Nothing special tonight just did 3 / 350 with 5 min rec (full double bends)

          Easy pace for 200 then pick up for the bend and into the straight, was going through the 2s in circa 26

          No finish time though ????

        • Participant
          COV-GOD on April 29, 2012 at 3:22 am #116145

          This mornings session, track. 4 / 250m (start from the 4) 10min rec

          Idea of this session was to go through the 200 in a time similar to the irst 200 in a four n then try push to maintain pace

          Was very windy round first bend and then sods law the back straight was protected by trees 🙁 didn’t want to switch and start from the two (didn’t really want the wind at the end of th run)

          200split times

          23.3 23.5 23.4 23.5

          My target was actually 22.8 / 23.0 but the wind did effect us all at the start. The end times were all circa 29.5/6

        • Participant
          COV-GOD on April 29, 2012 at 10:55 pm #116151

          Pretty annoyed with myself
          I wanted to double up yesterday but due to personal commitments n ‘people’ I wasn’t able to, that n tbf I was wiped from the morning session

          The weather today is frankly rubbish rain n windy

          Plan was to do some speed work but the track was just not gonna happen 🙁

          So…. 6 / 200m tempo in 35 sec with walk 100 rec
          Weighted circuit… 10rep hang clean 50kg
          5rep squat jump to 20cm box with 20kg power bag
          5rep double squat jump. 2 steps each 20cm in height with 20kg power bag
          10sec db run (arm sprints)
          10 clap press ups
          5 box jumps 120 no weight

          This was repeated twice

          Then abs n core circuit followed by stretching

        • Participant
          COV-GOD on April 30, 2012 at 9:05 pm #116161

          had a really good night last night

          not only did i watch the new Avengers film….. which rocks btw!!!

          I managed to have a proper recovery session

          spent time on the Foam Roller, rumble roller and then Ball
          then did some Micro stretching and some nerve stretches

          then to top it off…. infra red sauna

          ….slept like a baby last night 🙂

        • Participant
          COV-GOD on May 1, 2012 at 6:16 am #116173

          Weights

          Hang cleans 3sets of 5reps 60kg. Felt easy tbh, prob too easy
          2sets of 1power clean into 3reps strict press 60kg
          Box squat (down to about 115 degree knee flex) sets of 3 reps 200, 240 270 failed last rep as when I sat I got cramp in one of my abs lol
          Plyo box jumps weighted with either 20kg power bag or just 10kg plate
          Bench press 3sets of 3 100kg

          I seem to have some serious issues with knees (old age catching up) im gonna have to watch my leg strength, may have to add some EMS into my regime

        • Participant
          COV-GOD on May 2, 2012 at 10:10 pm #116202

          wow could i feel the wight session in my legs lol

          affected the session a lot i felt so heavy and un responsive

          2 / 150m and 2 / 60m with 8 min rec
          16.4 and then no times available as my timers wife needed him for personal reasons

          the first run just didnt feel great, no real lift or zip in the straight

          and it looks like i will be opening up this weekend in the league meet, cant really say im looking forward to it tbh, feeling a little flat. Taking today off to recover a little bit

        • Participant
          COV-GOD on May 4, 2012 at 9:34 am #116213

          I really should learn to pay attention lol I have needed leg weights, and brought back into my training this week, I’m now feeling the effects of mon lol

          Tonight was just sharp stuff and relay practice

          3 / 36 m WB rec… 4.6 4.7 4.5
          3 / 60m 5min rec no times on these as was using hares (someone either runs shorter distance or starts before)

          Relay practice 4 ins and outs

          Opening race in a league match on Saturday defo not ready but…. Looking forward to it I think ???? lol

        • Participant
          COV-GOD on May 6, 2012 at 6:50 am #116224

          🙁 not the best!

          ….. Honestly not the openers I was hoping for, stil feeling flat just like during the week

          Temp 9 degree Celsius, head wind of 2.8 for the 200

          200 22.8
          400 49.6

          I also did both relays, so I’m pretty much counting it as a training session lol

        • Participant
          COV-GOD on May 7, 2012 at 11:39 pm #116234

          After the sat endeavours.

          Sunday 30 min XT

          Today AM
          General conditioning
          8/200m tempo (about 32 sec with 1min rec)
          3sets of 3hang cleans (end each set with 3strict press) 50kg (very easy)
          3sets of 3 roll outs using the 50kg barbell n with 10kg on our back
          3sets of 4 barbell hip thrusts 160kg
          Med ball throws assorted

          Bear walks 2/30m 155kg
          Vmo walks 1/20 70kg

          Will do a core session in the evening once back from cinema lol

        • Participant
          COV-GOD on May 9, 2012 at 7:46 pm #116245

          not happy, for some reason my right knee (patella) is killing me, tender to touch and not supporting my weight great. 🙁

          could be serious, have an appointment with the Dr later today

          Only managed 2 80m sprints last night 🙁 even taking ito consideration my knee, im still really lacking Zip, i just cant explain where my speed has gone

        • Participant
          COV-GOD on May 10, 2012 at 8:01 am #116257

          Dr says……. Stop running lol but doesn’t really know what’s wrong so booked a referral, appears to just be the usual patella tracking that’s inflamed etc

          So…………..
          Bike session tonight 8/20sec hard with 1:40 rec 🙂 will now rest until I race on Saturday lol thankfully I do I have my own ultrasound machine and plenty of other ‘gadgets’ hopefully will be ok for weekend

          This is increasingly looking like my last year though 🙁

        • Participant
          COV-GOD on May 10, 2012 at 8:02 am #116258

          From the physical position I was at over Xmas, then the hammy, Achilles and now knee, I’m just not getting back there in time and the results are speaking or themselves

        • Participant
          COV-GOD on May 12, 2012 at 4:48 am #116289

          No race for me this weekend, which means I’m upset 🙁

          My old body can’t handle it lol have had to make the decision to stay off impact excercises to ensure can do the English champs in 3 weeks (fingers crossed)

          So with that mind, I’m off to the gym to do some cardio (cross trainer intervals) n some work on the guns 🙂

        • Participant
          Irish100m on May 12, 2012 at 11:04 pm #116296

          that sucks mate, hope you’re back training and racign soon

        • Participant
          COV-GOD on May 12, 2012 at 11:09 pm #116297

          Thanks mate, proper gutted tbh

          Chondromalicia patallae 🙁

          Advised to try do the obvious rest etc and also use PEMF therapy so I quickly picked up a small unit from boots called the iHeal and also ordered a medical grade expensive version (another toy to the collection)

          Initial thoughts of the iHeal are actually positive :-/ will keep updated

          First thing this morning did a bike session 8/20 sec hard with 1:40rec and some weighted core/abs work

        • Participant
          Irish100m on May 13, 2012 at 4:06 am #116299

          what’s that condition mean and what is the therapy

        • Participant
          COV-GOD on May 13, 2012 at 5:22 am #116300

          Its pretty much inflammation of the cartlidge caused by bio mechanical issues.

          As this is really my first season back since my tendon avulsion it’s only really now it’s starting to show as I run faster more often more pressure bing put through.

          I have always over probated but add the strength difference in my quads and right hammy (as it now fires different to anyone else) its pulling my lower leg in slightly different lines.

          So…… First step reduce inflammation and try repair the damage caused already, then work on the re strengthening to compensate to kinda re-turn the lower limb etc

          I have just completed an EMS session to already start that part and I’m using PEMF tp work on the inflammation and healing

        • Participant
          COV-GOD on May 13, 2012 at 9:48 pm #116303

          Early Sunday bike session 10/10ec with 50sec recovery, pushed very hard

          Will be doing an EMS session again later on quads, hamstrings, glutes and lower back…will then focus on right vmo and add

        • Participant
          Craig Pickering on May 13, 2012 at 11:43 pm #116304

          Do you have any ideas what you are going to do to re-learn the motor firing patterns of the right hammy?

        • Participant
          COV-GOD on May 14, 2012 at 4:56 am #116305

          Will most likely be same as what i had to do after the avulsion happened 🙁

          I have to do a voluntary contraction, find which areas are not contracting right n then add stim to get the full muscles firing right. Last time I was doing ome thing like 10 positions just for the hammy (curls, lunges etc) I have to time the voluntary with the stim then.

          Also have o strengthen the muscles to counteract the limb movement causing the issue (there was no consideration for this when I had the avulsion as the aim was to just get back trying to run at all)

        • Participant
          COV-GOD on May 17, 2012 at 9:34 am #116360

          Spent past few days doing bike sessions each day as per above

          Also a lot of EMS

          Tomorrow will be my first day on track, obviously against physio advisory 🙂 but I wanna race so I have to train

        • Participant
          COV-GOD on May 21, 2012 at 11:50 pm #116423

          Ok

          I have been using PERF a lot, in line with EMS as per above.

          been able to do a lot of bike sesions variations of the above

          Yesterday was first track session, event 300s (100m flat, 100m coast, 100m flat)/ 3
          really happy the spint sections were really good and I managed to finish the sessions still walking unlike my training partners lol

        • Participant
          COV-GOD on May 23, 2012 at 10:18 am #116453

          My therapy work seems to be holing up, I have managed to train!!!

          Last night did weights, just a little to test the waters etc

          Clean 3/4 70kg felt too easy but kept at weight
          ATG squat 3/3 130 (this mega hurts the knee )
          Bench 3/4 80kg

          Also did some plyos but nothing special

          Tonight was track, did…
          2/250m with them min rec …. 28.2 29.1

          Then did 4/20m though timing gates standing start0.5m behind first gate, my best being 2.815 not brilliant but not bad lol luckily were going to be using the gate a fair bit over the next few weeks, so will also do some top end runs

        • Participant
          COV-GOD on May 25, 2012 at 9:34 pm #116470

          had a reasonably good week 🙂

          last night did 150,120,60
          16.2 12,8 7.0 felt major fried after the 120 tbh, last night was hooooooooooootttttttt 🙂

          I am relly happy with my rehab, I used EMS nearly every day along with the PERF therapy

          Have a league match this weekend, then next week its the English champs

        • Participant
          COV-GOD on June 16, 2012 at 11:50 pm #116824

          Got lazy in updating 🙁

          Had a few races tht haven’t gone too well
          Ran a 100 in 11.41 into 3.7 headwind

          Ran another 400 just wasn’t good at all, last heat in lane 8 ran 50.09 that was 2 weeks ago, this is the training since!!!

          Sat 2nd
          AM 400 race 50.09
          PM I was annoyed so trained, resistance runs and plyometrics 3sets of 2 30m resisted runs with assorted plyos (bounds and hurdles)

          Sun 3rd
          Event runs 3sets (150/150/150 FEF)

          Tue 5th
          2sets of 3/150m with 4 min rec

          Thu 7th
          2sets 300/200/150 with 4min rec

          Sat 9th
          AM Acceleration work 1st set standing start 3/30m 2nd set three point start 3/30 3rd set 4/40 from blocks all with good recovery
          PM grass runs 2 split 600 (200/200/200 30sec rec) also used a 6kg weighted vest

          Sunday 10th
          Overspeed downhill runs

          Tuesday 12th
          5/130m with 8min rec

          Thu 14th
          2 split 400m (200/200 90sec rec)

          Sat 16th today 🙂
          Top speed work with slight touch into top end endurance
          Sets of two for each, first figure is the roll in distance followed by the fly section- 20/20 30/30 40/40 followed by a flat out 60

          I have been doing weights also and o have times for the runs but no point posting those lol

        • Participant
          COV-GOD on June 17, 2012 at 11:09 pm #116738

          Early session today 🙁 would like a sleep in at some point in my life!!! Lol

          2 / 300 20min rec ( ran between 90/95%)
          36.7 36.1

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