One Lap Runner!

RJM22

Blogging my Deadlift Progress :

http://bearpowered.prophpbb.com/topic255.html

Link to discussion

RJM22

Sa, 08 August

Scheduled to do 2x700m @68s pace (1min59s) / 5min rest

Result:
Rep 1 : @400m = 66s, @700m = 117s (1min57s)

-5mins-

Rep 2 : @400m = 66s, @ 700m = 119s (1min59s)

Notes: Ground contact time seems to have been reduced since last time. (already?!). Need to programme in those 4x40m next time.

RJM22

Vitamin

http://www.vitamindcouncil.org/newsletter/2007-mar.shtml

"The curve peaked at vitamin D levels of 50 ng/mL before deteriorating with higher levels."
" Peak athletic performance will probably occur with 25OHD levels of about 50 ng/mL, a level that can be obtained through the use of supplements as well."
"now taking 5,000 IU vitamin D a day"
"Vitamin D3 cholecalciferol is the preferred form of oral vitamin D."
"Well adults and adolescents should take 5,000 IU per day. Two months later have a 25-hydroxy-vitamin D blood test, either through ZRT or your doctor."

RJM22

Su, 09 August

30 min run, 15min out/15min in

Splits:
First Gate(0.67mi) : 4min35s
Second Gate (1.06mi) : 7min30s
Water (1.37mi) : 9min50s
Turning point (2.07mi) : 15mins

Reached Start point at exactly 30mins (Total distance = 4.14miles)

IE. Avrg Mile pace of 7min15s

Notes : Sick southerly wind which slowed me down for sure. Feeling sore now - might have to call a rest day tomorrow but would like to have a crack at that first 350m session.

RJM22

Yep rest day...350s tomorrow

RJM22

Schedule Week 7

W - 5 x 350m (31/54), 5min rest - AM track (carried over from last week.)

Th - 2 x700m (66) (2min?), 5min rest - AM track
Th - DL PM and core

F - Rest/(Library)

Sa - 12x200m (32), 1min45s rest Track am...should be able to use GAA pitch in future.

Su - 4 x 350 (30/52.5), 5min rest track pm
Su - DL AM and core

M - 4laps in and outs 60/40, 2x200m (30). (GAA pitch or track)

Notes: build up to three dl session per week next week.

Finally found out stats
Height = 188.5cm
Weight = 81.25kg... so aim for 2xbw = 162.5kg, 2.5xbw = 203.125kg!

RJM22

W, 12 August

5 x 350m, 31s@200m | 54s @ 350m / 5min rest inbetween

Result: 52s, 53s, 54s, 54s, 54s.

Notes: Seemed tough. Maybe that first one was too fast and had a knock on effect (lactic-wise) on the rest of the session. Next time I'd like to see the results as 54,54,54,53,52.

Also started 1800iu cholecalciferol

RJM22

F, 14 August

Scheduled to do 2x700m : 66s @ 400m + (less than)2min @ 700m.
[9,8,8,8,9,8,8,8,9,8,8,8,9,8] = 1min56s

Result

1st rep : 64 @ 400m and 1min 54s @ 700m

2nd rep : 66 @ 400m and died! so rested until the rep was meant to finish (1min56) and went for the rest of the 300m (in 48s).

Notes : Not very happy about dying at 400m on the second rep. I should have been able to do it...maybe its a mystery bad rep? Hart says come through 400m in the alloted time and then see what you can finish in. I reckon I needed a minute more rest because after next week it goes up to 7.5min rest. I'll take 6min next time.

Need to keep working on those arches.

DL'ing in the morning

Did some more research for gyms next semester. Found Power House - 50e join - 12.50 per week after = cheapest and closest.

RJM22

Sa, 15 August

Scheduled to do 12x200m @ 32s [8,8,8,8]

Result : 32,32,32,32,32,32,31,31,32, stopped (shin)

Notes : shin pain from start of warmup. Got progressively worse until I noticed I couldn't put any weight on it. Cut session short for safety. Not sure what to do...self diagnosis is I haven't been bothering with those flexiband exercises recently and this week hasn't gone too plan. Best thing to do IMO is rest shins until better / repeat this week when they're better and concentrate on Deadlifts (without plyos) and corework until I can repeat week 7. Getting new runners on tuesday so that could help. Also really need to get on the grass more in the future for 350's and 200's.

RJM22

Su, 16 August

...bored of niggles!

RJM22

M, 17 August

Got new (faster) flats from amhibious king to replace my aging brooks. Video analysis showed that my right foot turns clockwise on ground contact - could be caused by week abductors apparently. Arches reading was good - right one is still less than left.

RJM22

W, 19 August.

DL

3 sets of 3 x 115kg + 4 depth jumps / 5 mins

Passed all

Progress Chart:

DATE | CURRENT BW | CURRENT 1RM | SETS | REPS | WEIGHT | COMPLETED SETS | NOTES ON SESSION

08/08 | 81kg | 130kg (V) | 3 | 3 | 115kg | 2 | Failed rep 2 of set 3, plyos anyway.
19/08 | 81kg | 130kg (V) | 3 | 3 | 115kg | 3 | First progress made.

http://bearpowered.prophpbb.com/topic255.html

Notes : Also went to Chiropractor/eur(*sp?), and discussed shin pain - found pronlem at bottomish front left rib / diaphragm - no pain now. Also discussed to idea of blanced body and tiger woods case study (self ref*).

RJM22

Schedule - Week 7 (Repeated)

W - DL @ 90% 3 x 3 x 115kg / Chiropractor
Th - 30 min run , 15out/15in.
F - am : 2 x700m (66 @ 400m, 2min max @ 700m) / 5&6min rest
straight after?am : DL @ 95% | 3 x 2 @ 123.5kg (round down)

Sa - Off, Birthday!

Su - 12 x 200m @ 32s / 1min45 rest (pm)
M - 4 x 350m (30/52.5) / 5 min rest
Tu - am : DL @ 90% | 3 x 4 @ 117kg (round down)

Notes : start next week with a 130kg max attempt to change virtual max into a real max. If pass go back to max testing with 7 minute intervals. If fail go for 95% again. Barbell warmup this time.

RJM22

Th, 20 August - 8.15 / Newcastle

Scheduled to do : 30 min run 15 out/15 in

Result :

Total distance covered in 30mins : 4.34miles
Average pace of : 6mins55s

Splits:
1st gate (0.67mi) : 4min15s
2nd gate (1.06mi) : 6min45s
Turn at water (1.37mi) : 9min02s
Turning point (2.07mi) : 14min02s
(position at 30min - got to second lampost after corner on road)

Notes : most enjoyable long run yet - was easy! Finally sub 7min average pace.

RJM22

Sa, 22 August

Scheduled to do 12 x 200m @ 32s / 1min45s

Result : 28,31,32,32,32,32,31,32,32,32,32,28.

Notes : Tough because of the first one but I needed to try the new flats!

RJM22

M, 24 August

Scheduled to do 4 x 350m @ 30s,52.5 / 5mins

Result : Got the first three in my flats in 53s (can't set watch to .5s!)
Got fourth in my spikes(is the 50m on bend definately the green?)

Notes : After alot of beers, pizzas, cake over the weekend I was feeling quite lethargic. I'm getting slight shin pain still - I'm starting to attribute that to right leg alligment - I'm not sure what's causing it to be out - must be something weak....need to find it. Tried out the green ZYM after the session - it works, will see if it effects the freshness of my legs tomorrow.

Had an idea. Next season I think I should repeat week 6 twice before venturing onto week 7 - there seems to be a jump in effort needed between the two weeks. Stabler base needed?

edit the green is 45m - the green of lane two is about 51m if brought perp into lane one. So I was slightly off pace for the last rep.

RJM22

Tu, 25 August

Scheduled to do 2x700m : 66s @ 400m + (less than)2min @ 700m.
[9,8,8,8,9,8,8,8,9,8,8,8,9,8] = 1min56s + 4s leeway

Result :
Rep 1 : 65s @ 400m 2min @ 700m (in flats)
Rep 2 : 66.5s @ 400m,(legs died), rested 1min after end of rep and finished 300m in 45s. (in md spikes)

Notes : My right leg has had it - got shin and knee pain and I can't put down much force through it which is making the bends problematic. I'm thinking of running my 200s and 350s in the opposite direction! Think I'm going to have to rest it again which is a major spanner in the works.

RJM22

Schedule Week 8

F - DL am
Sa - 1x700m (64s) 1x650(64s) / 5 min rest, "come through and see what you can finish in" am
Su - 30 min run (15out/15in) am
M - Rest (DL?)
Tu - 4 x 350m (29/50-51) / 5min rest pm
W - 11 x 200m (31s) / 1min45s rest pm
Th - DL am
F - Rest or contigency day
Sa - Rest

Su - Week 9

Notes : 700s at begining for fresh legs - seriously make the first 4, then make sure you finish rest. No splitting.

RJM22

Sa, 29 August

Scheduled to do 15min out/15min in

Result : I've found myself getting lazy and bored of training because of this niggle so I thought I'd try to make this a bit of fun - I tried to run as far as I could at a 'pushing myself as quickly as possible' pace.

2.5 miles covered in 16mins48s

splits :
4min5s @ first gate
6mins45s @ second gate
9mins @ water

Pace = 6mins43s

RJM22

Sa, 29 August

Scheduled to do 15min out/15min in

Result : 4.13 miles miles covered in 29mins06s

splits :
50km/h sign at 1min45s
15mins at 2miles something
29min6s at 4.13miles

Avrg Pace = 7mins02s

Notes : P***ed off with myself after that poor excuse for a session on Saturday - so today I repeated the session and just ran out my door until 15 went and turned for home - that way I couldn't cheat myself.

Also have changed my driving position in the hope that it could be the way that I press the accelerator is messing up my shin. Saving up money for gym memebership hence no DL recently.

RJM22

Th, 03 September

Scheduled to do Overdistance (700s+yesterday)

Result : Couldn't because track was flooded yesterday (rain) and this eve the clubs were back which I wasn't aware of (track booked)

So I decided to do a 20 min run (10 out/10 in) and aim at sub 7min pace

50km/h sign at 1min40s (560m)
10mins at 1.63miles (bend in road after bird watches lane)
19min53s at 3.27miles

Avrg Pace = 6mins05s :cool:

Notes : Okay I can't quite believe that pace but it is definately true, as I've checked all my calculations over and over. I was slightly faster than normal and on road but I think I was more consistent with my quick pace.

At first I was annoyed at myself for not getting down to the track earlier in the day but I think this could have benefited me more than a couple of 700s.

I'm starting to wonder if I'm capable of getting my longer 30min run down to this kind of pace, (specially since my diet has been lax recently) and whether this shorter 20min run suits my type of training better?

edit: last posts date should read Monday 31 August

RJM22

Su, 06 September

Scheduled to do 11x200m / 1:45

Result : 3x40m accelerations (around 90% in spikes) / 31,29,31,29,31,30,32,28 (all in flats)

Notes : Calf did that inflated/cramp thing on number 7 (32s) so I didn't risk injury and did one more to finish up. The even reps were done clockwise on the track, the idea to take some pressure off my right shin. The result was pretty amazing, my right leg must be a lot weaker than my left or something because it was a lot easier to run that direction.

I'm starting to think that if I train every other day then it will lead to less frustration and less niggles. Sure my progress will be slower but I think I can afford that seeing as I started in June. I feel like I've got my head back in this now.

RJM22

W, 09 September

Scheduled to do 4 x 350m @ 29,50-51 / 5mins

Result : 49.5,50.5,51,29@200m and then complete fade! (all in maxcats)

Notes : good results, last one wasn't great but it will come back to me. Maxcats fealt great to run in again.700s tomorrow

RJM22

http://www.youtube.com/watch?v=cl4480L2qWA&feature=channel_page

http://www.youtube.com/watch?v=RcqDNyPypG4&feature=channel_page

http://www.youtube.com/watch?v=cB3k8r75VlM&feature=channel_page

dug this up doing some blind searching. Footage of Hart working with Johnson on the Baylor track. In Spanish unfortunately.

RJM22

F, 11 September

Scheduled to do 1x700m, 1x650 (64s @ 400M, 112s @ 700M, 104s @ 650m) / 10mins

Result :
Rep 1 (700m) : 63s @ 400m , 113s @ 700m
Rep 2 (650m) : 62.5s @ 400m, 105s @ 65s (all in maxcats)

Notes : More good results. I changed the rest time to 10mins from 5mins. The rest becomes 10 anyway in two weeks and I was struggling with the shorter rest last time. Clyde Hart says to make sure you come through 400m in the allotted time and then see what you can finish in - so you're allowed to finish faster or just plain hang on. I was able to hang on to the 8s splits until 50m to go in both reps. Next week is 650m x 2 @ 62s / 10mins.

RJM22

Schedule Week 9

Sa - Rest (unless calf is okay you can move everything a day forward)
Su - 30 min run (15out/15in) am
M - Rest
Tu - 5 x 300m (28/42) / 5min rest pm
W - Rest
Th - 2 x 650m (62,101) / 10min rest
F - Rest or contigency day
Sa - 10 x 200m (30s) / 2min rest + 4x40m beforehand

Su - Week 10

Notes : I'm printing this out for once so I stick to it! Also if sunny try to slip in some barefoot cooling down, to see if it has any effect.

RJM22

"and the weather's so breezy
man why can't life always be this easy!"

Gone running - back in 30

RJM22

Sa, 12 September

Scheduled to rest or 30mins(15out/15in)

Result :
Weather was too nice not to run (20 °C/clear skies/slight breeze) , so I spent all morning chilling and working on my right calf and then took her out for a spin.

4.18 miles in 29.16
Avrg pace : 7min flat.


Notes : Got called a jogger by a group of kids on the way out and one of the kids corrected them saying that 'actually he's a runner'. Classic! that kid must have no friends! Also on the way back in some older kids challenged me to a race over the last 250m - kicked their asses, sorry lads!

I'm still turning where I used to for 15mins, need to run further next time.

Time for a couple of beers at a hat party now

RJM22

Tu, 15 September

Scheduled to do 5x300m @ 28,42 / 5mins

Result :
Rep 1 = 27,41
Rep 2 = 28,42
Rep 3 = 27,43
Rep 4 = fail, couldn't make 28
Rep 5 = Pass


Notes : Ok so I was training at 8am this morn and I couldn't get to sleep last night but I don't think that's the reason for missing the last two reps. This session is two weeks early in my season when I look at my schedule + it stays at these times of 28,42 for another 7 weeks. I'm hoping that those last two reps will eventually come to me - especially after I start back to the gym on Monday. I need to make sure I finish out the reps despite failing the splits.

RJM22

Th, 17 September

Scheduled to do 2 x 650m (62,101) / 10min rest. (ie: 8,8,8,7,8,8,8,7,8,8,8,7,8)

Result :
Rep 1 = 59.5,102
(10mins)
Rep 2 = 61,(1min),40s [both in maxcats]

4x40m [in flats]

Notes : was down at the track at 8am again - alot more enjoyable this time. First rep went great. Second rep was going well until I missed the split at 450m. So rested one minute and finished the last 250m as scheduled. Starting to think those 4x40m are more important than I first thought.

1x650,1x600 @60s,97.5s/90s next week.