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9 May
Runner’s Yoga
A1 Sprinter Situps – 3 x 8 x 20kg
A2 Bear Dogs w single arm move – 3 x 10
A3 Leg Lowers – 3 x 15I took out some of the mobility exercises and put all the core together into a superset.
10 May
Around The Square – 3 x 4
Tuck Jumps – 2 x 10
Floor to Ceiling Jumps – 3 x 10
High Knee Running – 3 x 40 contactsThis was my deload, some simple plyos and then a speed endurance drill.
11 May
Around The Square – 3 x 4
Single Leg Bench Hops – 2 x 8
Depth Jumps – 3 x 5 x 45cm
Seated Box Jumps – 3 x 8Depth jumps are quite intense but hopefully my CNS recovers for Sunday’s time trial.
13 May
Runner’s Yoga
A1 Sprinter Situps – 3 x 8 x 20kg
A2 Bear Dogs w single arm move – 3 x 10
A3 Leg Lowers – 3 x 1515 May
Full warm up, plyos etc.
100m in 12.60
200m in 26.19This was the weekend of the County Championships but I’d made other plans so I did a hand timed 100/200m at the local track instead. It’s hard to know how much to add on for reaction time because I’m not exactly pressing the timer on first movement. I would say 12.75 and 26.35 sound about right, though I’d like to think if I was racing other people I’d go faster.
I have another two weeks to maintain speed and hopefully there’s a local meet on 1st June.
Here’s my 100m
9 May (Day 27) – 5 x 42, 5 x 42
10 May (Day 28) – 5 x 42, 5 x 42
11 May (Day 29) – 5 x 42, 5 x 42
12 May (Day 30) – 5 x 47, 4 x 47
I was a little pushed for time on the final day so these were with 100 seconds rest.
16 May (Day 34)
Grip Strength – 53-54kg per hand
Max Dead Hang – 120 secsAfter a few days off I wanted to test my grip strength and endurance. The strength was no surprise, I probably need more of a stimulus than a simple double arm hang. I wasn’t expecting to get far beyond 90 seconds but I kept my head down and only looked at the clock when I was struggling, and by then it was 1:24. I really wanted that 2 minute mark and I probably let go just before, I might have mildly stretched some shoulder or chest muscles trying to hold on that long.
I felt the benefits by the end, and while 7 minutes is a big commitment I will certainly do 1-2 sets of 30-45 secs after any upper or lower body weights session, for the stretching and spinal decompression benefits.
Here’s me on day 30 experimenting with some single arm holds
2 May (Day 20) – 5 x 47, 4 x 47
3 May (Day 21) – 4 x 53, 4 x 53
Comfortable with 47 secs so extended to 53 as an experiment. Used 130 secs rest but it was tough.
4 May (Day 22) – 2 x 35, 14, 8 x 42
I was trying to mix it up here, the first 3 reps were with a lateral swing, briefly letting go with each hand. I wasn’t sure how much harder it would be (the answer: quite a bit) so I swiftly abandoned it and dropped to 42 secs for the remainder.
5 May (Day 23) – 3 x 30, 3 x 42, 2 x 42, 30
More experimenting, again 3 sets (90 secs total) using the lateral swings. It certainly works the grip more and I feel it improves single arm stability, but I’m still at the stage where I’m not taking it for granted that I can accumulate 7 minutes.
6 May (Day 24) – 5 x 42, 5 x 42
I did some more background reading about other people’s experiences and they spoke of staying away from long duration single holds in favour of more frequent ones (a popular protocol was 14 x 30 secs). The progressions like lateral swinging and eventually single arm holds tend to be attempted when you’ve reached the milestone of 2 minutes dead hang. While I’m clearly progressing, I feel like I’m starting the day no better than yesterday and it only takes about 10 seconds before I feel uncomfortable having to hold on.
7 May (Day 25) – 10 x 42
I should break it up, but some days I can only afford a single visit to the gym.
8 May (Day 26) – 5 x 42, 5 x 42
2 May
Runner’s Yoga
Core – 3 supersets3 May
Overhead Plate Squat – 2 x 6 x 20kg
Cossack Squat – 2 x 8 x 15kg
Weighted Jump to High Pull – 4 x 4 x 30kg
Velocity Squat – 4 x 4 x 70kg
Achilles Combo – 2 x 35 secs, 7 rep5 May
Overhead Plate Squat – 2 x 6 x 20kg
Cossack Squat – 2 x 8 x 15kg
Weighted Jump to High Pull – 4 x 4 x 30kg
Velocity Squat – 4 x 4 x 70kg
Achilles Combo – 2 x 35 secs, 7 rep7 May
Core – 3 supersets
8 May
Trek – 1 x 20m
Sprints – 3 x 200, 2 x 200 (2.5 mins / 10 mins) in 27.7, 28.7, 28.9, 29.7, 30.9This is one from my University sprint training days, known as “The Dirty 200” session. The goal is to run all five around 2 seconds slower than your personal best. At the time my PB was 23.8 but today the aim was to a) complete the session and b) try and hit a 28.0 average.
The third run ruined me even with the 10 minute break, but I’m pleased I dragged myself over the line on the last rep. The first rep is always fast so if you try it imagine giving 85% in all reps but the first one should be run at 80% to end up with the right time. I was actually quite pleased with 27.7, it was very smooth and casual, able to look around as I run and not exert myself much.
It looks like my local athletics club (Tonbridge) host an evening track meet on 1st June so I plan to do a “fake” meet next weekend, where I run a flat out 100m and 200m, then I’ll do another few weeks and get a real electronic time on the 1st.
25 April (Day 13) – 5 x 47, 2 x 47, 2 x 47
This was with 2 minutes rest which made me realise my 42 seconds were meant to be with 105 secs (2.5 x 42) but I’d been using 85 seconds, probably because that’s what I set the rest on days 2-6. It was far more manageable with this setup.
26 April (Day 14) – 5 x 47, 4 x 47
I was getting forearm pain this morning so I added in work on the forearm extensors, namely expanding my fingers in the top of a sports sock, 1 rep per 2 seconds of hanging. I’d do 47 secs hanging, 23-24 reps per arm extensor work, then the next set. It’s a bit harder than just resting but otherwise the 2 minutes is just dead time.
27 April (Day 15) – 5 x 47, 4 x 47
28 April (Day 16) – 3 x 3 x 47
I tried 3 sets in the morning and three either side of my workout, less fatigue this way.
29 April (Day 17) – 4 x 53, 3 x 53, 26,13,13
I had a really busy day at work and completely forgot about hanging until around 9.30pm. I tried to condense the workout into 2 x 4 x 53 but I was too tired for the final rep so I chopped it up into smaller hangs.
30 April (Day 18) – 4 x 47, 5 x 47
1 May (Day 19) – 3 x 47, 3 x 47, 3 x 47
I will have to sneak some more hangs in this evening as I’m short on time. I do all these in my garage but it would be so much easier to install a doorway pull up bar in the house.
This was back on day 3
