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Friday 12th December - Gym
A) Back Squat: 20kg x10, 60kg x10, 70kg 6x10
Stiff Leg Deadlift: 70kg 3x10
Can't remember what else I did. But most likely some sort of upper body and core work.
Wednesday 17th December - 6.2km in 28mins
Had to travel to the UK for my masters graduation which caused me to miss a few days training. Got back to it with what was originally planned to be an easy effort on a loop that usually takes me about 35 or 36 minutes, but i was full of energy and started pushing the pace a few minutes in. It's a hilly enough loop, the first 1.5km are flat with a little downhill, with the next 3km a gradually steeping long drag that ends in the hill I use for my hill reps, and a great view of Tralee when the visibility is good. The last 1.5km are downhill back to my house. Felt really strong on this one, and got a great rush of endorphins afterwards.
Thursday Afternoon - 3 x [150m, 250m]
Did this one on the tarmac path around the local field. The distances are just guesstimates, and I didn't use a watch so there are no times. It was absolutely piddling down when I was doing the session so I got pretty soaked during my 1km warm-up jog, and it only progressed from there; each successive rep was down with increasingly sodden and so heavier gear on. I jogged back as a break to speed things up and keep this more in the aerobic than lactic type of workout.
Thursday Night - Gym
I'd received my new weightlifting shoes the previous Saturday and so was dying to give them a run-out by the time Thursday came around. I was delighted to find that they fit like a glove, and I immediately found them to improve my positions in the squat. My legs were feeling a little beat up at this stage, but I manned up and went through a fairly painful ten minutes of foam rolling and stretching. My flexibility had noticeably worsened after almost a week of not doing much stretching, it just shows how important it is to keep on top of.
A) Back Squat: 20kg x10, 40kg x5, 60kg x5, 80kg x5, 100kg x3, 110kg x2, 120kg 2x2 PB
, 100kg x5Stiff Leg Deadlift 80kg 3x8
C) Pull Ups: BW 3x8
D) Core: Kneeling Ab Wheel Rollouts 3x10, Also something else that I forget
.
I was/am DELIGHTED with the squatting, even if the first set at 120kg was probably a bit high. I've never really done 1RMs on the squat because I never felt stable enough at higher weights and my form would go to sh1t. The weightlifting shoes (Adidas Power Perfect 2s) have made a massive difference, although I do still need to improve my calf flexibility and ankle ROM in general. I want to go after a double bodyweight squat (160kg) by the end of 2015, which I think is more than doable. I'm pretty sure I have the leg strength for 140kg+ right now, I just need to get the mobility sorted out.
Friday 19th December - Gym
A) Back Squat: 20kg x10, 60kg x5, 80kg x5, 90kg 3x5, 60kg x10Pendlay Row: 60kg x5, 2x8
C1) DB Front, Side & Y Raises: 2x8kg DBs 3x5 on each
C2) Lu Raises: 2x2.5kg plates 3x20
D1) Single Leg Elevated Hip Thrust: BW 3x10 e/s
D2) Front Plank: 3x20s
D3) Front Plank w/ alternating knee lift to side: 3x20
E) Stretching: about 15mins in total. I noticed my left glute is less flexible than my right, so I'll be working on that.
I couldn't resist squatting again with the new shoes. Feeling good overall, despite having lots of training in the legs, although again, the foam rolling during my warm up was not the most pleasant experience. The lack of flexibility I'd noticed on Thursday had all but disappeared. Good little bunch of training overall.0 -
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Sunday 28th December - Gym + Astro
Got down to the gym for about 20 past ten this morning which is very early for me. The last time I lifted in the morning I almost crippled myself collapsing on a box squat, but that was a fair bit earlier than this so I figure I should be OK this time.
I spent a good 15 minutes warming up, rolling and stretching, as I was fairly tight in places from recent training. Felt pretty good after that, so I laced up the oly shoes and got liftin'.
A) Full Clean: 40kg x3, 50kg x3, 60, kg x3, 65kg x3Hang Power Clean: 55kg 3x3
C) Back Squat: 50kg x5, 60kg x5, 70kg x5, 80kg x5, 90kg 2x5, 95kg x5
D1) Neutral Grip Chins: BW x3, BW+10kg 3x5
D2) Dips: BW x5, BW+15kg 2x8, 1x6, BW x3
That was it for the weights. I ran out of time before the football match, which went well. My right calf tightened up pretty bad about 30mins in, but it's since loosened out and I don't think it was a sign of anything other than fatigue.0 -
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Monday 5th Jan - 30mins easy
Did my usual 6.2km loop but was working harder than usual, as evidently I was still not over the bug. Felt worse the next day too, so didn't train Tuesday or Wednesday
Thursday 8th Jan - 4x150m + Gym
I was planning 8x150m off walk-back rest, which I'd done a couple of weeks and felt decent enough doing it, but I'm still clearly not over the bug, as after 4 reps yesterday I was hit by a huge wave of fatigue and knew I'd be best served by stopping at that. Positives are that the speed and technique felt decent, just need another day or two before transitioning back to full training.
Despite being knackered after half a session in the morning, I knew I wasn't a million miles off a full recovery, so I decided to hit the gym late last night for the first time in what felt like an age to do some quality stretching and a bit of lifting. I spent a long while warming up, easing into the stretches as I was pretty tight.
A) Full Cleans: 40kg x3, 50kg x3, 60kg x2, 65kg 3x3Back Squat: 60kg x5, 80kg x5, 90kg 3x5
C) Ring Pull Ups: BW x5, x6, x10
D1) Hanging Straight Leg Raises: 2x10
D2) Med Ball Single Leg DL T-Extension: 4kg 2x8 e/s
Left it at that. Effort felt about right. The weights felt marginally heavier than usual, a combination of not lifting for about 2 weeks and the lingering bug. I feel grand this morning, just some light DOMS, but not a set-back like I felt on Tuesday after the previous day's run.
The weight is coming down, I've been tracking kcals since the 2nd Jan and have already lost 1.3kg :eek: and was at 78.7kg yesterday morning. I was aiming for dropping 0.25kg a week, so I'm a bit ahead of schedule, but it should even out now that I've idea of what maintenance is.
Obviously being sick wasn't part of my ideal preparation plan for indoors, and with the Munsters next Sunday I'm not sure where I'll be at; but with the training I've done over the winter I'm confident of coming into good form as the indoor season progresses.0 -
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Tuesday 13th Jan - Gym
So I got my entry in today for the Munsters, last minute stuff, but I'm down for the 60m and 400m. The 60m is on first, about 90min before the 400m if the timetable is to be believed. I haven't stepped foot on a track in a good while, not to mind practicing block starts, so I don't have great expectations for the 60m; a sub-8 showing would be excellent.
The 400m will be interesting, we'll see what happens there. In the meantime, however, I'm plugging away at the training for this week. I'm going to back off the intensity from Thursday onwards, but these aren't target races so I don't see a point in wasting training time by resting up. Tonight's gym session went well enough. Here's what I did:
A) Full Clean: 40kg x3, 50kg x2, 60kg x2, 70kg 2x2 PBPower Clean: 52.5kg 2x6
C) Back Squat: 60kg x3, 70kg x3, 90kg x2, 100kg x3, x6
D1) Straight Leg DL: 82.5kg 3x8
D2) Ring Pull Ups: BW 3x7
E) A little bit of stretching
Will have to fit in the core stuff I'd planned tomorrow as I ran out of time. Back into the swing of things now and feeling close to 100%. The weight is still coming down, I think I have it under control now.0 -
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2015 Munster Senior Indoor Championships, 18th January
Going into Sunday, I was unsure what type of performance to expect as I'd been hit with a bit of a virus over Christmas that caused me to miss more than a week's training and left me noticeably less fit in my first couple of sessions afterwards. However, I had been steadily improving over the 10 days or so between returning to training and the competition, and felt could give the races a good go.
Having not been at the track in Nenagh in about 4 years, I returned to find it exactly as I remembered it: cold. It was good to see a decent crowd in attendance, and the atmosphere friendly, with plenty of people cheering on the race walkers who were on the track as walked in. I must revisit the cold though, I didn't have a thermometer on hand but the temperature in there couldn't have been much more than 5 or 6 degrees at any point in the day. Nevertheless, despite a bit of unwanted DOMS in my glutes I was looking forward to the competition.
60m
First up was the short sprint. I had about an hour to warm up, which I did, slowly. There were two heats in the senior 60m, with me drawn in lane 5 of the second heat. Marcus Lawler was in attendance for some reason (I would have thought he'd be down in Stellenbosch with the group of Irish athletes on a training camp down there at the moment), and I was surprised to see him only just win the first heat in about 7.2s. Clearly a high standard, then.
I hadn't stepped on a track in a good few weeks, having done all my running on grass, or tarmac paths, so was a bit worried how my start would go. I set the blocks up and felt OK in my practice starts; good to go. We were given the order to remove tracksuits and stand behind the blocks. There was a false-start due to a fault with the gun, but we got away cleanly on the second attempt. It's hard to remember much about a 60m race, but my general feeling was that I got out OK, despite most of the field running away from me from the start. The heat was won in 7.17s, with me a few meters back. I wasn't sure if I'd made my target of sub 8s. About an hour after the race, the results were posted, with me down for a decent 7.81s. I have to be happy with that, despite getting royally spanked by most of the field.
400m
Next up was the trusty aul quarter-mile, however there were problems with not having enough officials on the outer track so there was an unknown amount of delay on the timetable. I gave myself about 30min rest after the 60m to begin my warm-up, and could immediately notice the glute DOMS had gotten a bit worse. I definitely wasn't feeling as energetic as I was before the 60m. Again, there were two heats, 3 athletes in each, with me given a decent lane-draw of lane 3 in the second heat. The results were to be decided on times. The bends in Nenagh are crazily steep and the lanes are about half the width of those on an outdoor track, so I found it pretty difficult to get out of the blocks properly on my practice starts.
We got away cleanly first time, and I pushed hard enough around the first bend but probably backed off too much too early, as the guy inside me passed me midway down the back straight, and I'd lost ground on the guy in lane 4 also. Before I knew it he'd gapped me by a meter or two and that's how it stayed for the rest of race. I felt pretty strong on the second lap and held my distance with the guy in front of me. There was no visible clock at the finish line so I didn't know what time the race was won in, although my initial impression was that I'd done OK. I knew the guy who came second in my heat had run 49s last summer, and he had told me the other lad, the winner in our heat was "very good" so I thought I had run a 53.x or 54.x at a push. Unfortunately this wasn't the case, as when the times were posted I saw I'd come in a 55.63s. The race had been won in low 52s, with the guy in second at 53.8s, so everyone was a fair bit down on what they were expecting.
Monday - Off
Tuesday - Off
Wednesday 21st Jan - 3x240m Hills + 4x120m
I was travelling on Monday and Tuesday which gave me a decent recovery. Wednesday saw a return to my usual hill session, and the plan was 6 reps off 3mins, which I was able to do before Christmas. This time, it was clear that I wasn't in the same shape. I got through 3 reps before I'd had enough, I'd hit lactic and was bent-doubled breathing hardat the top of the hill. I decided to jog slowly back to the park I do my flat stuff on, and do a few reps there once I'd recovered, just to increase the volume of the session without killing myself. I took 20 minutes to get back, and did 4x120m at about 80% off walk-back.
The hill-reps were timed: 40.1s, 40.6s, 43.7s
While the first two reps were a fair bit quicker than my previous average times of about 42s, my rapid fall-off shows that I didn't have the speed-endurance and conditioning compared to where I was in mid-December. This explains why I felt tired after the 60m, and my poor 400m time. It should come back fairly quickly, so I was actually happy with this session as it gave me an idea relatively of where I'm at, more so than the poor race result in isolation would.
Thursday 22nd Jan - 60m, 80m, 100m, 150m + Gym
This was just a light recovery work-out. I did a long, slow, warm-up jog, about ten minutes of drills and dynamic stretching. The 4 reps were of gradually increasing intensity with an emphasis on form. I did a good warm-down to finish off and my legs were in spiffing nick afterwards.
I was coaching youngsters in the evening, after which I hit the gym myself. I did my usual foam-rolling and mobility oriented warm-up.
A) Back Squat: 20kg x10, 60kg x8, 80kg x6, 100kg 5x5Straight Leg DL: 60kg x5, 80kg x5, 90kg x6, x8, x10
C) Ring Pull Ups: BW 3x8
D1) Upright Rows: 36kg 3x8
D2) E/Z Bar Curls 30kg 3x6
E) Core: Toe-touches 2x15, Russian Twist w/ 10kg 1x30, Front Plank 1x1min, Kneeling Ab roll-outs 1x12
This was a tough one. Glutes are quite tight now. Track session this evening.0 -
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