One Lap Runner!

RJM22

Hi All,

So like the rest of you I'm writing this down to keep track of what I'm doing. Typically each year my college course gets tough about March and late nighters and constant work take over from training. This year is thesis year and I hope to keep training as much as possible to make it to the Summer season just once!

Okay so I'm following the Clyde Hart training format outlined extensively in different parts of the internet. I've done so much research into Baylor's training that I'm just short of phoning the guy up! Successful 400m Clyde Hart sprinters include Michael Johnson, Jeremy Wariner, and Sanya Richards.

This season has been no different. I had to restart my training two weeks ago because I lost everything whilst studying and working hard on projects. Presently completed the first two weeks of training (general fitness/pre training) and am redoing them to make sure my fitness levels are high enough to complete week 3.

My weights / strength training priciples differ from Hart's High reps style training. My ethos after much research is DL and plyo. Essentially working for power and keeping the mass off to get a higher power/weight ratio. (look at bolt).

Criticism is very welcome. It will help me to improve.

Here goes:

Key:
Black = completed/recorded
Red = notes/plan
Cyan = Today

PBs
There's not much point to this because they're too old.
Current age = 23
49.8 @ 400m aged 17
22.3 @ 200m aged 16 (moved up from 2 to 4 at 17)

RJM22

Here is the first 2 weeks that I'ver already completed:

Week 1
S 1 x 15min run
S 1 x 8min, 1x7min run, 5min rest
M 2 x 10min run, 5min rest
T 3 x 8min run, 4 min rest

W rest

Week 2
T 1 x 10,8,6,4,2 min run, 30s rest
F 30 min of 300m Hills (11 1/2 completed - 220m hill[Charlesland hill,very steep], can't find 300m hill)
S off
S 8x3min run, 3min rest (completed on Greystones track-90s per lap pace-good form)

all long runs completed at Newcastle airfield(can run straight for 2 miles, and mile point markers marked out by the train tracks)

thirtyfoot

RJM22 wrote: »

Hi All,

So like the rest of you I'm writing this down to keep track of what I'm doing. Typically each year my college course gets tough about March and late nighters and constant work take over from training. This year is thesis year and I hope to keep training as much as possible to make it to the Summer season just once!

Okay so I'm following the Clyde Hart training format outlined extensively in different parts of the internet. I've done so much research into Baylor's training that I'm just short of phoning the guy up! Successful 400m Clyde Hart sprinters include Michael Johnson, Jeremy Wariner, and Sanya Richards.

This season has been no different. I had to restart my training two weeks ago because I lost everything whilst studying and working hard on projects. Presently completed the first two weeks of training (general fitness/pre training) and am redoing them to make sure my fitness levels are high enough to complete week 3.

My weights / strength training priciples differ from Hart's High reps style training. My ethos after much research is DL and plyo. Essentially working for power and keeping the mass off to get a higher power/weight ratio. (look at bolt).

Criticism is very welcome. It will help me to improve.

Here goes:

Good stuff, might venture in here for a visit now more often now:D

Are you racing this summer or getting ready for next year? I assume you aren't racing seeing as you are doing general fitness.

RJM22

forgot to mention - I've no coach and no training partners. and no I'm not Edwin Moses!

Week 1 Repeat all sessions covered more distance in less time compared to week 1
F 1x15min run
S 1x8min, 1x7 min run, 5 min rest
S cancelled - off
M 2x10min run, 5 min rest
T 3x8min run, 4 min rest

W (Today)rest


re: Tingle: No not racing - plan on big indoor season, reloading after indoors and readjusting for outdoor season but as I said I usually aim for outdoors but college always gets in the way so I'm adjusting my goal for indoors this time.

RJM22

Plan Week 2 repeat:

T 1x10,8,6,4,2min , 30s rest @ Newcastle/AM

F 30 min 300 hills @Charlesland Hill/AM (Beat 11+)

S 8x3min runs, 3min rest @Greystones Track/PM (90s consitant pace)

S 20 min run (10 out/10 in) @Newcastle/PM
If fresh AM - test max DL pre week 3.

ecoli

Great to see a sprinter log i will be keeping close attention to it you seem to know what you talking about and Clyde Hart and Baylor have a great Sprinting tradition. It is interesting to see you incorporating a base building phase to your training also i thought that this was an ideal only used by distance runners

RJM22

@ ecoli: well I guess what differs under Hart's ethos is that he believes there needs to be a stronger emphasis on the aerobic aspect of 400m training. However I know from doing this training last year that the aerobic base that you establish in the begining translates into being able to recover between reps. There is always a short amount of time allocated to rest as he believes that good 400m sprinting is essentially being able to sprint whilst tired.

ecoli

RJM22 wrote: »

@ ecoli: well I guess what differs under Hart's ethos is that he believes there needs to be a stronger emphasis on the aerobic aspect of 400m training. However I know from doing this training last year that the aerobic base that you establish in the begining translates into being able to recover between reps. There is always a short amount of time allocated to rest as he believes that good 400m sprinting is essentially being able to sprint whilst tired.

Understandable the strength to continue i feel would be key and i know one of the sub 48 runners when beginning to move down to this distance i thought his week run was a key to his success however i am not sure whether they still implement it in their training in more recent years?

RJM22

@ ecoli: are you talking about an 800m runner moving down, that you know of, or a 200m runner moving up? in week 5 the runs are dropped altogether and from next week I have 800s and 200 tempo runs. Interesting though! I will still have to warm down for 1 mile (!) according to this training plan after every track workout.

ecoli

RJM22 wrote: »

@ ecoli: are you talking about an 800m runner moving down, that you know of, or a 200m runner moving up? in week 5 the runs are dropped altogether and from next week I have 800s and 200 tempo runs. Interesting though! I will still have to warm down for 1 mile (!) according to this training plan after every track workout.

To be honest it was an average XC runner who decided to give 400 a go on orders of club coach and has never looked back since. The 1 mile is to allow the lactate to be flushed from your system without as much lasting effects. Though lactate only lasts up to a half hour after strenuous exercise the contraction of muscles to quickly causes stiffness and soreness which is why cooldowns + post workout stretching are essential especially doing high end stuff on regular basis such as sprinters do

RJM22

@ ecoli: Sounds like you're quite knowledgable on this. Can you crit my post workout for me please

Typically:

4 laps on grass(the grass following the track)
Static stretching starting toes finishing at my head
As much water as I can take on afterwards
A bowel of whole grain cereal and milk (can't afford substitute but would go with provon - this is next best thing)
Occasional ice/heat baths - 4 mins ice / 4 mins hot x 2.
FOOD FOOD FOOD!

anything missing?

ecoli

RJM22 wrote: »

@ ecoli: Sounds like you're quite knowledgable on this. Can you crit my post workout for me please

Typically:

4 laps on grass(the grass following the track)
Static stretching starting toes finishing at my head
As much water as I can take on afterwards
A bowel of whole grain cereal and milk (can't afford substitute but would go with provon - this is next best thing)
Occasional ice/heat baths - 4 mins ice / 4 mins hot x 2.
FOOD FOOD FOOD!

anything missing?

Seems like you do things proper fair play with that. Only things that i would propose slight tweaks with are.
1. while water is important need to replace salt content of body as it absorbs water into the body and is essential (isotonic drinks a possibility)
2. Make sure to get meal into you within 90 min of the end of the workout. This is crucial to allow optimum growth and repair within the body Protein being key.

Other than that you seem on the right track

RJM22

cool, thanks - i'll try to incorporate that into tomorrow's session!

ecoli

RJM22 wrote: »

cool, thanks - i'll try to incorporate that into tomorrow's session!

Best of luck with the training and hopefully few PBs along the way

RJM22

ha, well I should hope so, I haven't had a chance to break them in 6 years! thanks again

RJM22

T, 1 July

1 x 10,8,6,4,2min runs / 30s rest

Notes : Despite spending 6 1/2 hours driving around the country today I managed to get in my workout when the sun popped out which was nice, although humidity was obscene and I reckon I was the sweatiest man on the planet at that moment. 10 was taken easy 8, 6, 4 I worked hard at. 2 hurt (in the legs but not the lungs). Considering recording my diet from now on too...in an effort to better it each day.

RJM22

S, 4 July

30 mins of 300m hills.

Notes: Bettered previous best of 11 1/2. Completed 12 with a run back and started my 13th and got half way up before i ran out of time. Quite pleased with the result despite the heavy rain and slippery grass. Will try to complete 13 next time. Still can't find a 300m hill but since its tested on time a 220m hill will have to suffice.


(Note to self - 3x60 strides were good. But need to start DL'ing asap.)

also as per ecoli's advice i'm now off to cook myself some proper grub within 90 mins of finishing.

RJM22

S, 6 July

Severely messed up my training yesterday! I was excited about doing a good session and ended up getting it all wrong. Was meant to do 8 x 3 min runs...essentially 90s pace per lap. Went off for my first one at a nice steady pace and came through in 58s! Thought ok ill try it again and look at my watch this time - ended up running a 600 in 90s! So basically I was lactic by then and scrubbed the session.

Think maybe ill try it again tomorrow after todays scheduled session but this time ill do it on grass without any markings.

Plan for today is 10min out/10 min in ... lots of static stretching afterwards!

RJM22

okay so woke up on Monday morning with aching shins and hamstrings. Now I'm prone to shin problems so I decided to not push my luck and rest them.

This left me behind schedule and kind of procrastinating as to what to do next?
Option A - skip redoing sundays session?continue with what I had sheduled despite missing that session.

Option B - Repeat the week and do it properly so I'm ready for week 3?

I still haven't decided but since this is the second time I've done week 1 and 2 in 4 weeks I think i'll move on to week 3. It's hard being your own coach....anyone got any opions on what's the best thing to do please?

T, 7 July

10min out / 10 min in

Notes: paced it perfectly - I arrived back at the start point at 20min exactly. ran 2.85 miles in 20min so 7 min/mile pace (any good? - I've no idea about mile pacing?)

RJM22

Plan Week 3

W - Proactive Rest / Core
T - 24min run, 12out/12in @ Airfield PM (if dry) or reckee Shankill park(if wet) ; DL AM
F - 8x3min runs, 3 min rest PM @ Airfield
S - 30min of 300m hills AAM @ Hill must beat 13
S - 3 x 800m (75s), 5min rest AAM @ Track

Notes (replace 200 repeats with missed 800m session, feel its more important to include that base builder rather than an easy 200m session)

thirtyfoot

Interested to see how you progress on this. When do you plan to ditch the slog?

RJM22

Hey thanks for the interest,

Does slog mean Slo(w Jo)g? If thats what you mean then my final one will be in week 4. (15 min out/15 min in).

Tingle, what kind of pace would you expect a decent quarter miler to do these in? My plan is taken from Baylor's 2004 schedule. I wonder what pace Wariner was doing these in per mile that year? Is my 7min a mile pace way off?

RJM22

T 9 July

24min run - 12 out/12 in

Notes: covered 1.62 miles out in 12min - covered the same distance in, in 11.5 min (and kept going for the extra 30s). Thats an avrg mile pace of 7min 15s. Wasn't feeling the may west on the way out, was running scared a little and lack of strength in legs this morning. But all in all I'm happy as the body feels good now (especially after 2 poached eggs / whole grain and turkey slices / banana...YUM!)

thirtyfoot

RJM22 wrote: »

Tingle, what kind of pace would you expect a decent quarter miler to do these in? My plan is taken from Baylor's 2004 schedule. I wonder what pace Wariner was doing these in per mile that year? Is my 7min a mile pace way off?

I really don't know. Michael Johnson says in his book that his fastest mile was 5:04 or something like that. 7 minute miles is alright I'm guessing but I would have no idea for certain.

RJM22

You mean slaying the dragon? I must of missed that but it's good info to know, thanks. I looked up the Bear Trail that they run on mapmyrun and it's 3 miles long. I'm racing a 1500m against my friends in two weeks time (just for fun, none of them are runners) and I think I'll run that extra 100m to see what my pb is...hopefully 5.03

RJM22

F, 10 July

8 x 3min runs, 3 min rest aiming at 800m per 3min

Notes: absolutely destroyed the session! Went out to Shanganagh park in Shankhill which had some very nice flat grass. Had great form - high head, good posture, all leg action was behind me. Best session so far...also had the after session special : banana/cereal/2 poached eggs/turkey and whole grain toast/pint of water!:cool:

DJS

Hey man I was just passing through and I came accross your blog. Fisrt of all im glad to see a sprinter on this and I have a few suggestions, im not trying to be negative at all.

But from what I see is that your basing your training off baylors schedule, thats all well and good, but just because it was good for them(considering them guy were hugely talented anyway) it doesnt mean its good for you. If I was you id consider joining a club and get in contact with a sprint coach if you are serious about running you need training partners and a coach. Im a middle distance runner who used to train for 400ms and our training during the winter was intense. Here is an Idea of what we were doing.

Monday - Circuits(core,stabilty,weight) + tempo 100m jog, 100m at half paced

Tuesday - 10x200m in 30-34 starting off rest was 3mins but every week we brought it down till it was at 90seconds.

Wednesday - Same as monday just the tempo was 200m jog, 200m half paced

Thursday - we started with 6x300m aiming for 55seconds off 2mins rest
Note that after 2weeks off this the times changed, 3x300m(55) 3x300m(52) After another two weeks we uped it more.

1x600m(we started at 2mins and brought it down) 10mins rest
4x300m(50seconds 3mins rest inbetween)

after two weeks we did 2x600m and we always tried to lower the times every week.

Friday was a rest

Saturday - hills

Sunday - 30min run(10mins easy,10mins hard,10mins easy)

This is basically the winter training. I enjoyed it and it really sets you up nicely for indoors then. Its just an idea of what some of the young sprinters are doing during the winter.

RJM22

Thanks for the advice,

but I'm in DSD and I had a very good coach but have decided to simplify everything - I have a very busy schedule september - may so if I train on my own then I can make it to every single session if you catch my drift. The schedule I'm following is very well planned and progresses each week - I'm very confident that I'm doing the right thing. I just need to keep my head up above teh water to notice what a coach would notice - what am I missing, what do I need etc.

which at the moment is sleep - thanks for the advice anyway.

(Edwin Moses is a good example of a coachless athlete. plus its an individual sport. plus sprinting is in lanes so you can only control what you are going to do, not what anyone else will do.)

RJM22

S, 12 July

Was meant to do 30mins of 300m hills...set my watch to repition at 14 reps and was probably over ambitious coz it killed me (128.5s a rep and back instead of the usual 150s) - I was going too fast. So instead of chucking the session I switched it around to finish at 6 hills in 12min 30s - followed by 4 x 60m triangle starts uphill. Resulting in more of a speed focused hill session instead of endurance.

NOTES : Lesson to be learnt - need to recognise that my progress will be more gradual on the hills - aim for completing the 13th rep properly next time and finishing out the session.

So tomorrow I'm meant to do 3x800m in 75s a lap, 5min rest - I'm thinking about switching it with my 30min run at the start of next weeks session to just work on my aerobic base that little bit more before I start on the track. Depends how the body feels tomorrow.

Also need to get more rest - went to bed at 2.30am and 4.30am last two nights - not clever.

RJM22

Week 4 Plan

Okay finish week 3 first: 3x800m (75s) / 5min tomorrow and then roll into week 4 after tuesday complete rest (do nada)

W - 30min run, 15out/15in @ Newcastle airfield pm. DL am if possible
T - 2x800m, 1x600m, (72s) , 5 min rest @ Greystones Track pm [watch at 18s/100m 18/18/18/18]

F - DL am / Core pm / flexibility work

S - 30min of 300m Hills @ charlesland am [watch at 150s again, 12 reps]
S - 15x200m (35s), 2min rest [watch at 8.75s per 50m 9/8/9/9] @ Greystones track or if I can get hold of a trundle wheel in time then Shanganagh pk. am.

RJM22

M, 13 July

30min run - 15out / 15in

Notes : Good session, this is the longest run I'll do this year and it's rare for me to be consistent past 20mins so I was happy to cover 4 miles at a 7min30s pace average. I really enjoyed the 15out, felt very easy...I was concentrating on running behind me (so that I couldn't see my foot-strike if I looked down) soo maybe my success lay there. Good diet today too, will keep this up.

Was schedules to do my 3x800m but I waited all day for the rain to stop and by the time it did the track was booked so I switched it with this which was my plan B anyway.

RJM22

Got kicked off the track during my warm up this morn, now I have to wait till this evening - damn u 3x800s - I will defeat you!

thirtyfoot

RJM22 wrote: »

[Was meant to do 30mins of 300m hills...set my watch to repition at 14 reps and was probably over ambitious coz it killed me (128.5s a rep and back instead of the usual 150s) - I was going too fast. So instead of chucking the session I switched it around to finish at 6 hills in 12min 30s - followed by 4 x 60m triangle starts uphill. Resulting in more of a speed focused hill session instead of endurance.

NOTES : Lesson to be learnt - need to recognise that my progress will be more gradual on the hills - aim for completing the 13th rep properly next time and finishing out the session.

Yes, you are breaking the Michael Johnson Golden Rule - "Consistency".

If you plan to do 14 x 150secs, you do 14 x 150secs and not 13 x faster than 150secs

RJM22

true, well I learnt my lesson the hard way! I've got my 800s at 4 so I'll be looking for those consistent splits

edit: tingle i've just realised what you mean. The aim of the hills session is to complete as many reps as possible in the alloted 30mins - hence the less time for each rep.

RJM22

T, 16 July

[Schdeuled to do 3x800m @ 2:30 mins (19/19/19/18 100m splits), 5min rest. 4 x 40m starts.]

Result : 2:30, 2:28, 2:28. in md spikes

Notes: Very happy with the session. To be honest I was scared sh**less of this workout as it was meant to be completed last week and kept being put off (not my fault!) ... any way I had built up the session in my mind and I was happily surprised to find myself recovering redonculously quickly. Was breathing through my nose again at 2mins into my rest. Can't see how JDub is able to do these in his flats though - maybe I need to get better shoes...or a nike contract!

Note: repeating first 2 weeks for the second time is paying dividends - do that again next season.

DJS

Nice session, training in spikes tho is a bit ifiy at this stage in your training. Have you considered a football pitch and just run for 3mins.

RJM22

Oh absolutely - I started a new job and I'm waiting to get paid at the end of this month so I can buy

Trundle wheel,
Spray paint,
Barbell and plates.

Then I'll be a happy man - I'd definately prefer to be doing these on grass. I'll sort it out as soon as possible.

Thanks for the advice.

thirtyfoot

RJM22 wrote: »

edit: tingle i've just realised what you mean. The aim of the hills session is to complete as many reps as possible in the alloted 30mins - hence the less time for each rep.

That makes sense but what I meant was the fact that Michael Johnson always said always complete your session as planned. Never faster, never slower, never more reps or never less. He applies it to everything, weights, if you are planning 8 squats you do 8 and not 7 or 9 and so on. All about consistency. Consistent in training and then you'd be consistent in racing. Worked for him but then again he was MJ.

RJM22

F, 17 July 2009

Okay so I did my first 200s today which is the bread and butter session and sets up the pace for the rest of the week:

Scheduled to do: 15 x 200m @35s, 2min rest (9,9,9,8 50m splits)

Thought to self half way through sesh - "oh man Tingles gonna lay into me!!"

Result: 33,34,34,34,34,34,34,35,35,34,35,35,34,33,27. [in flats this time except last]

Notes: I just find it hard to find a rythm at this speed - its too slow! I enjoyed the last two. Gave the last one an all out effort as your meant to but didn't bolt it in case I did something stupid. Not very consistent tho huh Tingle?

Going to steadily reduce the rest by 5s each week to reach 1min30s rest by 7x200

RJM22

Notes to self: Rest day today but my right calf is all busted up - left one is fine...I think it has to do with my achiles area due to pronation...want to find a solution - need grass too

started thread to solve issue - http://www.boards.ie/vbulletin/showthread.php?p=61203107#post61203107

RJM22

I'm starting a post to solve this re-occuring shin problem...staying with my ethos of training smart.

http://www.youtube.com/watch?v=v7-Qd3ULWJ0

intrinsic arch muscle weakness? (and associated back pain)

tib posteria? (gets deconditioned over time /deep in the arch goes to tibia)

glutes? leading to weak hips?

need to work out how to strengthen these - gut feeling it could be the tib posteria and I often mis-diagnose it as calf pain.

tomorrow some nice grassy hills after two days rest for my shin to calm down.




More: http://thesportfactory.com/site/trainingnews/shinsplints.shtml Anteriar or posteria .... "Conditions that may resemble posterior shin splints include tarsal tunnel syndrome, tibial stress fractures, posterior tibial tendon rupture, flexor hallucis longus tendonitis, gout, arthritis of the subtalar joint or a fracture of the posterior process of the talus."
"Stress fractures of the tibia present with pain similar to anterior shin splints."



Just remembered my analysis at amphibious king showed my right arch was flatter - maybe I need to solve this problem
Also I broke two toes on my right foot as a kid and they don't feel as strong in comparison to my left toes.

More: flexiband exercises - http://www.youtube.com/watch?v=PsEkEkNgVcI&feature=related

I've just worked out the connecting link in my body that connects all my injuries...right shin splints/right hamstring tears x 2/left rib movement/left shoulder subluxation....something is misaligned/weak in that link and is having a knock on effect - have a hunch it could be down to my 1. arches 2. glutes/pelvis/hip 3. that left rib...its prolly the arch though.

Fixing this could be dependent on money and finding an expert physio...

RJM22

Tu, 21 July

30mins 300m hills - targeted 12 reps @ 2.5min a rep (up and down)

Notes: managed to start the 13th rep (had 30s spare). Still working on my arches - flexiband seems to be working slowly - I will be very happy if I can solve the shin splint problem and resume a consistent schedule.

RJM22

Th, 23 July

Scheduled to do 2x800m,1x600m - 72s pace (18s per 100m) / 5min rest

Result 2:24, 2:24, 1:46

Notes - Shin feels fantastic which I wasn't expecting - honestly I thought I'll do this session because I need it and just hope it doesn't knock my right shin out for a few days again. Apparently these flexiband exercises are working - but I'm still going to play it safe this week until I have the resources to get on the grass.

again was racing through the opening stages of the first lap each time - hitting 16s and 17s - need to make sure I slow down enough to get the scheduled time - instead of jogging the last 10m to make sure I'm not splitting too fast!

RJM22

Week 5 Schedule

F - 14 x 200m 34 1:55s Rest @track
S - 2 x 800m (70s) [2:45 - no idea what hart meant here!] 5 min rest @track
S - Rest
M - 30mins 300m hills - 13reps @charlesland hills
T - Bear Trail run - 3.5 miles if i remember - will use mapmyrun to work out route @Newcastle airfield?

Notes - Contigency: if my shin does wreck itself after 200s tehn switch 8s with hills. Bear trail must be on grass. Looks like a nice week of training.

thirtyfoot

RJM22 wrote: »

Week 5 Schedule

F - 14 x 200m 34 1:55s Rest @track
S - 2 x 800m (70s) [2:45 - no idea what hart meant here!] 5 min rest @track
S - Rest
M - 30mins 300m hills - 13reps @charlesland hills
T - Bear Trail run - 3.5 miles if i remember - will use mapmyrun to work out route @Newcastle airfield?

Notes - Contigency: if my shin does wreck itself after 200s tehn switch 8s with hills. Bear trail must be on grass. Looks like a nice week of training.

Could you space your track sessions so that they aren't on following days? May help with managing the soreness. Just a thought but may not fit in on the overall plan.

I find consecutive days on the track can mess you up even when you don't have a niggle.

RJM22

good idea Tingle - thanks for the crit. Will also be nice to get a long run in before the 8s for recovery help.

new schedule

F - 2s
S - Long run
S - Rest
S - Hills
M - 8s

RJM22

F 24 July

2.15 mile run - same distance as Baylor's bear trail.

splits for future ref:

completed in 13.40 (avrg mile pace of 6min21s, fastest mile=6min08s)

1st gate - 4.15
1mile - 6.08
2nd gate - 6.2?
finish - 13.40

RJM22

S, 25 July = 2 hours of tennis but I gave it socks so I saved it for today.

S, 26 July

Scheduled to do 14 x 200m @34s / 1min55s rest

Result : 32,32,33,33,33,33,33,33,33,33,34,34,(29,25.5 in spikes)

Notes : was epically windy - core was letting me down - should work on that next couple of days...happy with the last rep...1min50rest next week.

Hills tomorrow
8s on tuesday

RJM22

Gonna have a little race on Saturday so I'm spacing out the rest of this training to spread of this week

M - Rest
T - Hills
W - 8s
T - Rest + Warmup/Core
F - Rest
S - Race (pb 1500m)

Woddle

Great log, I plan to target the 800/1500 distance next summer, so enjoying reading aspects of your training.
Is it the nationals your racing?
Regardless best of luck.

RJM22

god no! 5 weeks into training. No me and my friends are having a little race on saturday morning amongst other sports - its an annual event with pride at stake - got the long jump and shot to do too - hence rest!

thanks though!