Realistspy - Faster and Stronger Log

RealistSpy

RealistSpy

RealistSpy

18/01/10
Condition: Hip /Groin DOMS,Calf pain and my ankle pain but not bad
Body Weight: 65kg

Gym - Rapid Concentric Movement - 50% Reduction

Warmup Lap
Dynamic Stretchs

Power Hang Clean (with deep Squat)
(@50kg x 5) x 3

Romanian Deadlifts
(@60kg x 5) x 3

Bulgarian Squat
(@36kg x 5) x 3

Sprinters crunches
(15) x 2

Swiss Ball Abdominal crunches
(15) x 3

Barbell Bench Press
(@70kg 5) x2

Cool down
Static Stretch

RealistSpy

Results are in for the Second Race Guess what...............I have a new pb from 7.47 - 7.42

RealistSpy

19/01/10
Weather: Cold and windy
Condition: Hip and groin DOMS
Body Weight: 65.5kg

Speed Work - 50% reduction

Warmup Lap
Dynamic Stretchs
Drills + hurdle drills

(60m) x 5 - 60 sec Recovery

Total: 300m Aim: 300m

I was having calf pains after the 5 sprint, the track is really not good to train on but no other choice!

Cool down
Static Stretch

RealistSpy

21/01/10
Weather: Cold and Raining heavily
Condition: Calvies and groin pains
Body Weight: 65.5kg

Speed Work - 50% reduction

Warmup Lap
Dynamic Stretchs
Drills + hurdle drills
Ladder & Fast lerg Drills

(10m) x 5 - Block Start
60 sec Recovery

Total: 50m Aim: 50m

Cool down
Static Stretch

RealistSpy

25/01/10
Condition: Hip /Groin DOMS,Calf pain and my ankle pain but not bad
Body Weight: 65kg

Gym - Rapid Concentric Movement - 50% Reduction

Warmup Lap
Dynamic Stretchs

Power Hang Clean (with deep Squat)
(@50kg x 5) x 3

Romanian Deadlifts
(@60kg x 5) x 3

Bulgarian Squat
(@36kg x 5) x 3

Sprinters crunches
(30) x 2

Swiss Ball Abdominal crunches
(15) x 3

Cool down
Static Stretch

RealistSpy

26/01/10
Condition: calvies pain not too bad
Body Weight: 66kg

Gym - Core

Warmup Lap
Dynamic Stretchs

Lying Hip Extension
(15) x 2

Plank
(40 Sec) x 2

Side Plank (with twist)
(10 twists) x 2

Bird Dog
(30) x 2

Sprinters Crunch
(30) x 2

Swiss Ball Abdominal Crunches
(15) x 3

Cool down
Static Stretch

RealistSpy

26/01/10
Weather: Cold
Condition: Calvies pains
Body Weight: 65.5kg

Speed Work - 50% reduction

Warmup Lap
Dynamic Stretchs
Drills + hurdle drills
Ladder & Fast lerg Drills

(40m) x 5 - Block Start
60 sec Recovery

Total: 200m Aim: 200m

I am realloy getting sick of this bloody dirt track and there is no where else to train. The track is killing my legs grrrrrrrrrrrrh what a Town!

Cool down
Static Stretch

RealistSpy

27/01/10
Weather: Cold and wet
Condition: calf getting better
Body Weight: 65kg

Speed Work - 50% reduction

Warmup Lap
Dynamic Stretchs

(60m) x 3 - standing start -relaxed pace - 60sec recovery

(60m) x 3 - standing start -fast pace - 60sec recovery

(60m) x 3 - standing start -flat out - 60sec recovery

Total: 540m Aim: 540m

Running on the college hurling pitch. Very wet and the surface is wet, muddy and uneven. No great place to train anymore! This is killing my love for this sport very frustrating!

Cool down
Static Stretch

RealistSpy

29/01/10
Condition: Fully Recovered
Body Weight: 65kg

Physio - Lower Body Stretch Test
Weak - Ok - Good - Strong

Quadriceps - Strong
Hamstring - Strong
Adductors - weak - Reason why I cant sprint straight
Hip Flexor - Good - Needs work
Gastrocnemius - Strong
Gluteus Maximus -Strong
Gluteus Medius - weak - Reason for constant back pain
Erector Spinae Lower - Strong - Compensating for most of my weakness very stressed
Erector Spinae Upper Area - Ok

Gym - Rapid Concentric Movement - 75% Reduction

Warmup Lap
Dynamic Stretchs

Clean and Jerk (with deep Squat)
(@55kg x 5)

Power Hang Clean
(@55kg x 5)

Power Clean
(@55kg x 5)

Lever Seated Hip Adductions
(@80kg x 10)
(@100kg x 10) x 2

Cool down
Static Stretch

RealistSpy

30/01/10

REST -Plenty of water to hydrate myself for the past week . Also High cab diet mainly rice.

RealistSpy

Very bad sprint today. I don't even want to talk about it grrrrrrrrrrh!

RealistSpy

Leinster Seniors

I was looking forward to this for a long time. I was there early for the LJ and TJ and I managed 2 medals.

I though the sprint session was ment to start at 1.30 but It started at 4pm. I was tired, hungry and over stretched.

I managed 7.68 which I was very disappointed with and I mean very. I also picked up an ankle injury I don't know how but I have a swollen ankle, also my ribs are very sore.

I will be out for a week for a full recovery I hope. I will be missing the Nationals, if I go and I dont do well it will distroy my self esteem. Till the IUAA is am going to relax. I am also talking to the college about getting a tartan track even just 100m length, I am sick of this injuries.

RealistSpy

I WILL BE BACK SOON FASTER AND STRONGER