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Ain't nothing gonna break my stride....
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martyboy48 wrote: »I don't think I know any of those exercises are bar one or two but I'm exhausted
at the thoughts of doing them
Well done on the discipline, hope you're having a good Christmas
Easy enough to be disciplined when that's all I have to show for the last 4 weeks. Now if I had a sub 40 10k ... 0 -
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Jan 8th - Jan 13th
LESS IS MORE. LESS IS MORE. LESS IS MORE
This is my new mantra. It takes a bit of getting used to when my head keeps telling me more is more! It seems to apply to all aspects of my life at the moment. Diet. Exercise. Work
Monday:
Rest. Quads were sore from the split squats I did on Saturday and my right leg was a bit sore as well so I decided against doing any sprint sessions this week.
Tuesday:
Gym. Quads still a bit sore
Drop squats
Marching
Sprints 3*10m leaning start 1 min R
Deadlift 4*6 70/70/75/80kg
Push ups 3*10
Bar squats 4*8 bar/5/5/7.5kg
Bulgarian split squats 4*10 20kg
Kettlebell rows 4*10ea 10kg
Mountain climbers 4*10ea
Wednesday:
Rest.
Thursday:
Gym
Drop squats
Marching
Plyometrics
Sprints 2*10m leaning start
Step ups 24kg 3*8
Chest support rows 24kg 3*12
Dumbbell press 20kg 3*10
Side planks w leg raises 3*6ea
Squats 16kg 3*10
Single leg deadlift 8kg 3*10
Deadbug straight leg 3*10ea
Friday:
Rest
Saturday:
Rest
All is good. Think my leg is about 98% right. All going well I should be able to do a couple of sessions next week. I'm thinking maybe one on Thursday and one on Sunday.0 -
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Sunday:
Munster Indoors
60m: 9:50 4/6
0.06 sec faster than county indoors 2 weeks ago. We were running in our age groups this week whereas county was a mixture and it was more competitive. The woman who won county finished second and ran a pb. Coach said my start looked slow and it felt slow. Almost like instead of powering out, I jumped out and then took a split second before I started sprinting. My leg hasn't improved as much as I thought it had. It was a bit sore during this and for the rest of the day
200m: 32:13 Bronze
There was supposed to be 6 o35's for the 200m but only 4 ended up doing it so it was split into two heats of 2 which was a bit crap. We were waiting around all day and it was freezing even though I'd heaps of layers on and by the time this race came around, I was just ready for my bed. I was drawn in lane 3. The woman who won the 60m was in lane 4. My start felt better and I was pretty happy with my race because I felt like I didn't slow in the last 50m. Happy until I saw my time that is :rolleyes:
4 x 200m relay: 2:14 Silver
I went first in county's but I wanted to go last today. Our change overs were much better and we finished 4 seconds faster than 2 weeks ago which was great. Thrilled with this actually.
An up and down day. Happy about some things but not so happy about others. It was a long, long day 10a.m - 6p.m. I'm really tired now. I think I'll have to take it easy again next week with my leg unfortunately :mad: Plan is
Mon: rest
Tues: gym
Wed: rest
Thurs: rest
Fri: I will visit the track but I won't do any sprinting
Sat: gym
Sun : rest0 -
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career move wrote: »Sunday:
Munster Indoors
60m: 9:50 5/6
0.06 sec faster than county indoors 2 weeks ago. We were running in our age groups this week whereas county was a mixture and it was more competitive. The woman who won county finished second and ran a pb. Coach said my start looked slow and it felt slow. Almost like instead of powering out, I jumped out and then took a split second before I started sprinting. My leg hasn't improved as much as I thought it had. It was a bit sore during this and for the rest of the day
200m: 32:13 Bronze
There was supposed to be 6 o35's for the 200m but only 4 ended up doing it so it was split into two heats of 2 which was a bit crap. We were waiting around all day and it was freezing even though I'd heaps of layers on and by the time this race came around, I was just ready for my bed. I was drawn in lane 3. The woman who won the 60m was in lane 4. My start felt better and I was pretty happy with my race because I felt like I didn't slow in the last 50m. Happy until I saw my time that is :rolleyes:
4 x 200m relay: 2:14 Silver
I went first in county's but I wanted to go last today. Our change overs were much better and we finished 4 seconds faster than 2 weeks ago which was great. Thrilled with this actually.
An up and down day. Happy about some things but not so happy about others. It was a long, long day 10a.m - 6p.m. I'm really tired now. I think I'll have to take it easy again next week with my leg unfortunately :mad: Plan is
Mon: rest
Tues: gym
Wed: rest
Thurs: rest
Fri: light track session
Sat: gym
Sun : rest
Congrats on the medals! A break is more than deserved 0 -
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OOnegative wrote: »Bravo on the Munster medals Kate, for god sake mind that leg.
Thanks Barry, I will 0 -
Annie get your Run wrote: »Indeed congrats on the medals! Sorry to hear the leg is not as improved as thought. Rest as much as you can.
Thanks. Rest? what's that again??
Only messing. I'm resting I swear 0 -
Wubble Wubble wrote: »Congrats on the medals! A break is more than deserved
Thanks. I've been on a break since November though :rolleyes:0 -
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career move wrote: »Thanks. Rest? what's that again??
Only messing. I'm resting I swear
Me too:D:D:D:D:D:D:D
#wewillneverlearn0 -
First, well done on your Munster medals! A bronze and a silver and you not sprinting a wet week - well done!
Re the 60M, considering what sounded like a horrendous start your time was good. Throw in a proper start and that could knock half a second off that time. One of my clubmates did the same thing last week at the NIA in the 200, it cost her loads of time, and another clubmate has done it several times in the past. Not sure why. But it's a 'thing' obviously. So, get that sorted and your time in the 60 will plummet.
Re the 200M, I'm increasingly conscious of how important it is to be warmed up properly for sprints. Not only were you not warm, you were probably cold, and I think this could have had a big impact on your time. Perhaps your form was good and you had the speed endurance to maintain the effort all the way to the finish line, but just the cold muscles meant your time was impacted? I can't say for sure, but it sounds logical. You sensed you ran well, but you were cold and your time didn't reflect that.
One way to find out re both these races - race again!
Finally, I would throw out to you that you might re-consider your plan for this week and ditch the 'light' track session. The change in the way you run and moving to sprint-style running is almost certainly the direct cause of your injury. So if the leg injury reared its ugly head when you sprinted on Sunday, more sprinting on Friday could set you back all over again. Whereas a full 10-12 days rest could just clear it up. Your sprinting won't suffer, in my opinion.
Roll on the next race - nationals?
Thanks the medals are nice but unfortunately they're more of a reflection of the depth of sprinters in the country than my sprinting talent!
I love the way you analyse races. It's really helpful. I never mentioned in my report that there was a false start. The woman next to me wasn't using blocks (I didn't think this was allowed in Munsters but anyway) and she broke before the gun. She was disqualified last year for doing the same thing. That might have put me off a bit too. I don't think the 60m is ever going to be a good distance for me but it's good practice for the others and the winning time was 8.60 which isn't totally out of my league if I sharpened up a bit.
Re the 200m my clubmates and I were discussing this yesterday because none of us is too sure exactly how much warming up we should be doing. Do you have a set warm up that you do at every race? My clubmates are mad to be doing laps of the track and I probably would too if I was 100% but then it's really difficult if you warm up well for say the 60m and then it's a few hours to the 200m. Do you just do the same warm up again? And how soon should you be doing the warm up before the race? We were warming up and cooling down for the day yesterday because it was so cold. The funny thing was one of the organisers came up to us before the relay about 5pm and said we'd need to be starting soon because they'd be turning off the heating!!!
Yes you're right about my plan for Friday. I have to go down to the club to drop back the starting blocks that I borrowed and I was going to join in with the session they were doing albeit at a low intensity but ya it definitely wouldn't do my leg any good. I have edited my plan accordingly!!
I'd like to do another race in the NIA. If my leg was better I'd do the 200m on the 8th of February and then it's on to Nationals 0 -
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Congrats on the medals career move! How did the leg feel during and after? Is there a marked improvement from what it was, or are you still in bother? What does your physio say? Did he know you were racing at the weekend :eek: 0
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Testosterscone wrote: »Because it's in Munster. :P
Well done on the medals CM. FWIW I would agree with those that say the times will come in more favorable settings but I think slower races have there purpose as well as no harm finding your feet with the racing. It's a short season.
In terms of the warm up I wouldn't be too worried about doing too many laps. i would be more focused on a good dynamic mobility routine and strides and drills. In terms of warming up for the second race this will depend on how conditioned you are. If conditioning is poor I would keep the second one short (same routine just lighter volume) this sort of routine is something that your track sessions etc can be good for getting into your own routine as tends to be fairly individualistic.
Thank T. Just a couple of questions on the above. What's the difference between a stride and a sprint. Is there one? Is a stride more about building speed over s short distance whereas a sprint is top speed all the way? What do you mean by conditioning? Overall fitness?
Thanks that's good to know. Ah nenagh isn't too bad. It's all a learning curveWe do the same warm up for a race as we do for training, so foam rolling, then 800M jog, then dynamic warm up, then drills, then strides. We do bands during training but I don't do them for races.
Indoors, e.g. at the NIA, between races I would tend to just repeat the drills and maybe strides, maybe a 400M run as well, I would play that by ear and see how I felt.
Outdoors is a bit trickier. I tend to jog more outdoors, I find that makes me feel good in advance of a race.
You have to find what works for you, so another reason to trek all the way to the NIA whenever you can! I suspect nothing would work though in Nenagh, by the sounds of it. 0 -
Congrats on the medals career move! How did the leg feel during and after? Is there a marked improvement from what it was, or are you still in bother? What does your physio say? Did he know you were racing at the weekend :eek:
Thanks Ruby. Half way through the 60m, I could feel my lower leg tighten. It wasn't sore but I was aware of it. After the race it wasn't as bad as during county's 2 weeks ago but it wasn't right either. I did my stretches before the 200m and the leg was sore but the stretches seemed to help. During the 200 and the relay it was still a bit tight. Sunday evening it wasn't particularly sore and I didn't notice it on Monday. It has improved but I thought it was nearly perfect whereas the reality is it's still only about 80%. I haven't been to the physio since before Xmas. I met him in the supermarket a couple of weeks ago and he was asking how I was doing and he knows I've been racing. I didn't feel like it was improving at all with the physio work. It's the gym work that I think has been the cure. I've done 5 weeks in the gym and I know it's not fully better but I don't think rest/physio would have improved it any more or any quicker. Are you back doing much yourself?0 -
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career move wrote: »Thanks Ruby. Half way through the 60m, I could feel my lower leg tighten. It wasn't sore but I was aware of it. After the race it wasn't as bad as during county's 2 weeks ago but it wasn't right either. I did my stretches before the 200m and the leg was sore but the stretches seemed to help. During the 200 and the relay it was still a bit tight. Sunday evening it wasn't particularly sore and I didn't notice it on Monday. It has improved but I thought it was nearly perfect whereas the reality is it's still only about 80%. I haven't been to the physio since before Xmas. I met him in the supermarket a couple of weeks ago and he was asking how I was doing and he knows I've been racing. I didn't feel like it was improving at all with the physio work. It's the gym work that I think has been the cure. I've done 5 weeks in the gym and I know it's not fully better but I don't think rest/physio would have improved it any more or any quicker. Are you back doing much yourself?
Good news that there is improvement with the leg, yes, the gym work seems to be doing the trick for you. Imagine the golds you will be collecting when the leg is 100% I'm into week 3 now of being back on the roads. Taking it very easy, fitness was shot, but last nights run felt better. Leg not quite 100%, there is tightness there, sometime even during the day sitting at the desk, but the pain behind the knee is gone when running. Keep up the great gym work! 0 -
Jan 15th - Jan 21st
Tuesday:
Gym: 90 min
Warm up
Drop squats (better)
Sprints from leaning start: 3 x ~ 10m. I could feel my leg tighten slightly doing these
Marching
Skipping
Prowler
Deadlifts 4*5 80 - 90kg wgt incr over the 4 sets
Press ups 3*10
Romanian deadlift 4*6 20 - 25 kg wgt incr over the 4 sets
Chest support rows 4*8 20kg
Bar squats 4*6 5kg
Bulgarian split squats 3*10 ea 20kg
Renegade rows 3*10 10kg
Wednesday:
Bike turbo:
ahr:127 max:164
5 min easy
5 x 10 sec Sprint, 50 sec rec
4 x 5 min T, 3 min rec
8 min easy
Av HR for T sections 149, 155, 155, 157 - lower than when I did this session 2 weeks ago. Might have been because it was very cold
I entered the European masters 200m on Mar 22nd in Madrid. My sprint coach was not a bit impressed when I told him. I'm not sure if it's because I'm not good enough, or I'm still not injury free or if he's in a bad mood with me because I'm not going to his training sessions and he thinks I'm doing sprint sessions with the gym coach. Who knows??
Friday
As per plan I went down to the club to drop back the starting blocks. There was snow on the track but I did some block starts in the hall. About 6 up to 10m. They felt better. The club was having their AGM and I thought it would be rude not to go especially since they'd sent a whatsapp the day before asking all the seniors to attend. Anyway, I still not quite sure how it happened but I ended up with the job of club secretary
The bonus to this I think, is that I can borrow the blocks whenever I want
Saturday
The club were doing a sprint session at 9a.m but I already had my gym session booked with the coach since last week. I could do the gym on my own but I prefer when the coach is there because I work harder and he corrects me immediately when I'm not lifting right. Also my leg is still only about 80% and I think I need to go back to basics and be able to run at an easy pace without pain before I jump back into the sprinting. It's a bit of a race against time, 6 weeks to nationals and 8.5 to europeans.
Gym 90 min
Warm up
Drop squats
Marching
Prowler
Wall switches
Sprints leaning start 10m x 2
Bar squats 5*6 (bar, 5, 7.5, 10kg) Form better today
DB press 3*8 25kg
Glute to hamstring press 3*8
Rows 3*8 ea 15kg
Kneeling arm extension 3*8 10kg
Step ups 3*10 ea 25kg
Squat to overhead press 3*10 20kg
Trx rows 3*10
Trx jackknife 3*10
Sunday:
Run: 36 min, 6k
3 x (10 min run, 2 min walk)
Pace (8:56, 8:59, 9:46)
HR (152, 163, 162)
Leg was a bit tight especially for the first 10 min. The last 10 min it was about 95% normal. HR is quite high for easy effort. Some explanations: 1)I've had a head cold since Wed. RHR was 48 yest but back down to 43 today 2)I was warm because it was mild but very wet so I was wearing 2 t shirts and a fleece and I had a cap on 3)I was making a conscious effort to lift my knees a fraction higher on every stride. I find I have to work much harder when I do this because my default action is to barely lift my knees at all 4) the last one had a hill in the middle 300m long, 8% incline. HR stayed the same up the hill but pace dropped.
Bike turbo: 55 min
ahr:138 max:167
1) 10 min resistance easy R1, (G4 for all except 12)
2) 5 min increasing resistance but high cadence R4
3) 2 min recovery R1
4) 4 x 30 sec on R6, 30 sec off R1
5) 2 min recovery R1
6) 4 min standing sprint R10
7) 2 min recovery R1
8) 6 x 1 min on R3, 30 sec off R1
9) 2 min recovery R1
10) 4 min standing sprint R10
11) 6 min recovery moderate resistance, high cadence R1
12) 5 min very easy spinning R1, G00 -
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Thanks ya I was disappointed with his reaction but the gym coach was yay europeans let's go! Moral to the story .... surround yourself with people who are going to lift you up not bring you downOOnegative wrote: »Best of luck with the Euro’s Kate, you have proved time & again that when you put your mind to something there’s no stopping you. Your sprint coach sounds like great crack!!
Thats my good deed done for the year!!!!Commiserations on the club job
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Jan 22nd - 25th
Monday:
Bike turbo: 30min easy spinning. This is like a recovery run for me. Very enjoyable listening to The Coronas
Tuesday:
Gym: 1hr 20
Warm up x 20min
Drop squats
One legged drop squats (balance not good)
Trx drop squats
Kettlebell drop squats 8kg 2*6
Plank arm lift 6ea
Mountain climbers 6ea
Marching x 4 last 2 with 3kg medicine ball overhead
Wall switches
Medicine ball slams 3*8
Leaning sprints x 2 @10m (felt better & looked better)
Deadlifts 60kg w/u x 5 then 3*4 @ 100kg
Lying dumbbell press 10kg ea x 8 then 3*6 @ 15kg ea
Romanian deadlifts 20kg x 6 then 3*6 @ 30kg
Birddog rows 3*8/10/10 @ 15kg
Bar squats 20kg x 6 then 3*6 @ 30kg with box
Chest support rows 3*8 @ 16kg ea
Press ups 3*8
Kneeling arm extension 3*8
This is week 7 since I started the gym work. I've lost over 2kg in the last 3 weeks. I'm hoping if I get leaner I'll tun faster. Every millisecond counts
Wednesday:
Bike turbo threshold session: 55min
ahr:135 max:165
5 min easy
5 x 10 sec Sprint, 50 sec rec
5 x 5 min T, 3 min rec
5 min v easy
Av HR for T sections 153, 155, 155, 155, 154
Rec HR 132, 131, 135, 131, 131
It takes me at least 2.5 minutes to get my heart rate up above 160 and then I hold it there till the end of the rep and then I try to get it back down below 130 as quickly as I can in the 3 min recovery by taking slow deep breaths. That takes between 1-2 min depending on what rep I'm on. I really enjoy these sessions. It wasn't as cold today so the av HRs are more where they should be. Last week they were a bit low but I think that's cause it was so cold. I was dripping in sweat at the end .... such a good feeling
Thursday:
Gym: 1hr 40
Warm up
Drop squats
Single leg drop squats (slightly better)
Wall switches
Marching
Front squats with box 5*6 20kg/30kg/32.5kg/32.5kg/35kg
Without box 3*6 @ 30kg
Bulgarian split squats 3*8ea 12kg ea (these felt so hard)
Rows 3*8ea 16kg
One legged glute Bridges 3*12
Curl to dumbbell press 3*8 7.5kg ea
Trx rows 3*12
Renegade rows 7.5kgea 3*8
Had a headache this evening and everything just felt really hard. My front squats are way better though. Progress 0 -
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shotgunmcos wrote: »Aha maybe if I checked in here for the detail I'd stop asking questions on AP!
So are you sticking to the no running...? I'd say you're the only person who visits me on AP!
I am indeed. Hard to believe I know but sometimes I do actually do as I'm told 0 -
Jan 29th - Feb 4th
Monday:
Rest
Tuesday:
Gym
Warm up
Drop squats
One legged drop squats
Trx drop squats
Kettlebell drop squats 8kg 2*5
Plank arm lift 5ea
Mountain climbers 10ea+ 5ea
Marching x 4 last 2 with 3kg medicine ball overhead
Wall switches
Medicine ball slams 3*8
Leaning sprints x 3 @10m
Deadlifts 80kg w/u x 5 then 4*4 @ 100/101/102/102kg
Lying dumbbell press 4*6 @ 15kg ea
Romanian deadlifts 3*8 @ 30kg first set not good and also last 2 in other sets
Birddog rows 3*8 @ 15kg
Bar squats 3*6 @ 30kg
Chest support rows 3*8 @ 16kg ea
Press ups 3*8 2nd and 3rd set with 2.5kg on my back
Kneeling arm extension 3*8
Wednesday:
Bike turbo: 40min easy
ahr:81 max:95
Thursday:
Gym
Warm up
Drop squats
Single leg drop squats
Wall switches
Marching/skipping + w medicine ball + w harness
Medicine ball throws
Plyometric jumps
Front squats warm up 6@20kg then 3*5@30kg and 1*5@35kg
Bulgarian split squats 3*8ea 16kg ea
Rows 3*8 16kg
Back supported glute Bridges 3*12 @ 50kg last one hold for 5
Curl to dumbbell press 3*8 7.5kg ea
Trx rows 3*12
Renegade rows 7.5kgea 3*8
Friday:
Rest
Saturday:
Gym
Warm up
Drop squats
Plank 3*7 legs/arms/legs
Prowler
Marching + w medicine ball
Wall switches
Plyometric Jumps
Front squats warm up 5 @20kg then 5 @ 30kg then 3*5 @ 35kg
Plank 3sec pause 3*5
Core standing arm rotation 3*10ea
Kettlebell rows 3*10 @ 15kg easy
Sunday:
Track session
Warm up
Drop squats
One legged drop squats
Marching
Skipping
Stretch x2
10m leaning start, 1min R
15m block start, 90 sec R
30m block start, 3min R
Change into spikes
30m leaning start, 3min R
15m block start, 90sec R
10m block start, 1 min R
3min R
200m leaning start. Drive to 10m. Pull back around bend then full acceleration down home straight
I've had a really good week. My RHR is down to 39 and I've lost 5lb since the start of January. The gym is going well. I feel really strong and the icing on the cake was the short track session I did this morning. My leg felt a tiny bit weak but absolutely no pain whatsoever during or after. Delighted! I have lost some fitness and I was blowing like a train after the 200 but hopefully that will come back quickly. #winning0 -
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OOnegative wrote: »Great stuff Kate, winning is right, sensible now.
Barry, sensible is my middle name!!!!!!!!!! 0 -
Feb 5th - Feb 8th
Monday:
Rest
Tuesday:
Gym - not a great session. I felt like I was doing everything wrong
Drop squats
One legged drop squats (Balance crap today)
Trx drop squats 3*5 (Knees bleugh)
Kettlebell drop squats 8kg 3*5
Plyometric jumps (Bleugh Balance Knees)
Plank arm lift 8ea
Mountain climbers 8ea
Marching/Skipping last 3 with 3kg medicine ball overhead
Wall switches
Deadlifts w/u x 5+1 then 4*4 @ 105kg
Lying dumbbell press 4*5 @ 17.5kg ea Left arm!!! Bleugh
Bar squats wu @30kg *6 then 4*6 @ 35/35/37.5/37.5kg
Press ups 2*5 2 sec pause 3rd set plain *8 Bleugh
Romanian deadlifts 3*8 @ 30/35/37.5kg
Birddog rows 3*8 @ 15kg
Chest support rows 3*8 @ 16kg ea
Kneeling arm extension 3*8
Wednesday:
Rest. Had planned a bike session but I was working from 7am to 6pm and on call for the evening. When I got home, I had something to eat and then went straight to bed (after saying a little prayer that my phone wouldn't ring - it didn't) I slept for 12 hours. So good
Thursday:
Gym - really good session today although I was not impressed at having to do 5 sets of front squats (7 really if you include the warm up)
Warm up
Drop squats
Single leg drop squats
Fast feet
Bounds
Plyometric jumps
Kettlebell drop squats 8kg 3*5
Trx reaction drop squats 3*5
Plank 2 x5 ea legs/arms + 10 sec hold elbow and foot elevatef
Marching/skipping + w medicine ball + w harness
Medicine ball throws rotation
Sprints 10m x 3
Front squats warm up (5@20kg + 5@30kg) then 5*5@35kg
Bulgarian split squats 3*9ea 16kg ea
Rows 3*916kg
Hamstring curls 3*8
Curl to dumbbell press 3*8 7.5kg ea
Trx rows 3*12
Renegade rows 7.5kgea 3*80 -
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Four point start
You could do a falling start (maybe you already are!) Lean forward until your leg comes out to stop you falling, and that's your first stride.
One thing to watch out for is that your first stride is not too long, it has to be driving behind you, not braking in front of you. If you start a short distance behind the line, you can make sure that your foot lands behind the line on your first step.0 -
I read all that with bated breath!
That's how I was all through the session :eek:Could the tightness be as a result of the cold and running very fast on muscles that aren't properly warmed up?
It could be but I don't think so as it was localised in the area around the back of the knee where the injury was.And shouldn't the club secretary have a key to the gate?!
I haven't taken up my office yet but I think it's something that could be brought up at the next meeting 0 -
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Four point start
You could do a falling start (maybe you already are!) Lean forward until your leg comes out to stop you falling, and that's your first stride.
One thing to watch out for is that your first stride is not too long, it has to be driving behind you, not braking in front of you. If you start a short distance behind the line, you can make sure that your foot lands behind the line on your first step.
Thanks Ray. Ya that's what I'm doing I think. I call it a leaning start. I stand on my tippy toes and lean forward until I feel I can't hold my centre of gravity upright and then I step forward. I'm better at these than the four point starts cause I feel with the four point starts that I stand up quicker than I should, instead of jumping forward0
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