2nd Year College Short Sprinter Journal

[tb2010]

6.20.2012

off

notes:
-wanted to do my premeet today (meet on friday) but got called into a night shift at work. I will just do it tomorrow. probably better that way anyways as I have a cubicle job 8-5 so I'll be pretty inactive day off before the meet
-watched a bunch of the video I had built up. noticed that my arm drive in front is very passive after my first step and that it appears as if I'm barely applying any force to the ground after my first step. my leg moves through the rom, but there's a total lack of pop until I'm upright. my giant lag in the 2nd half of my drive phase I think has to do with me quitting to accelerate for this stretch in between exiting my starting stance until I get upright. I don't know why my legs are quitting on me like thisI think I might be overdoing relaxtion at the start to the point of not using any of the explosivenss I've developed through plyos or lifting
-in the long jump, I'm simply just not jumping high enough. my whole jump is pretty much flat
-in the jav, the jav is twisting a bunch while I'm throwing it which explains its curved flight and right before I throw I hit the brakes really hard and lose all my momentum

[tb2010]

6.21.2012

premeet:
-jav progression
-functional warm-up
-3x30m 3 pt (full recovery)
-1 lj
-stretch

notes:
-I think I'm not straightening my leg in jav because I'm cushioning the impact so I don't slip, since I've been throwing on grass and don't have heel spikes. I think this would add some distance
-as long as I try to keep the jav's path/flight straight then I can get a pretty solid flight. I'm having trouble getting my jav to stick on the tip, though. Might just be because my jav is not of great quality
-had probably my best long jump ever. I just took steps my steps, tried not to think and jumped as high as I could. everything was probably still messy, but I went decently far. I really am just not good at jumping off one leg though. I can barely touch the net on a basketball hoop from one foot but can grab rim off two :/
-took a video of my start. when I just think naturally and try to run away from the starting line, my mechanics look pretty solid, except my second step is always so choppy. I think this occurs because while my heel recovery is very low on my first stride, its recovery lags really heavily, I don't start to pull it forward until my other foot already is making contact with the ground. I think after the wrist flick I should immediately start my next step as opposed to I always feel a little bit of hangtime

[tb2010]

6.22.12

Baystate qualifiers:
jav -> 153.x ft
400m -> 55.9h
lj -> 19.5 ft

ice ankle (15')

notes:
-bruised up the inside of my lower ankle/inner heel during a botched run through for lj. I think all my numbers would have been better without that, especially my lj because it was swollen by that point
-it was unfortunate I couldn't lj before the 400, my legs were jelly after
-doing events was interesting. I had never really stressed about running from event to event or missing a race start and warming up was much more hectic than I'm used to. Also, because of storms, they really rushed the meet along
-in jav, most of my warm up throws were better than my 153. I think I can throw in the 160s with a decent throw. also, I'm not currently using any torque at all and not much core, because my release gets messy if I do. I really think I can add a ton of distance if I can get that down and speed up my run up
-in the 400m, I felt great through about 250m and was right up with a 50s runner without feeling tired, then my lack of conditioning and se for the last 2-3 months kicked in, haha
-sped up my second step out of the blocks and its definitely smoother, i'd like to look at it on tape
-in the lj, I still have no landing form. I jump and kind of end up in a cannonball position. personally, I didn't really enjoy lj that much and I'd have to be breaking 23' to jump at my school so after the finalist meet for baystates I probably won't go back
-ankle was a bit discolored after the meet and starting to swell a bit
-qualified for the finalist meet in the 400, possibly in the jav and possibly in the lj

[tb2010]

6.23.12

ice ankle (15')

~1 mi jog
self-massage sore spots

ice ankle (15')

ice ankle (15')


notes:
-heel a bit tender at beginning of jog, but got better as it went along. going downhill was still a bit iffy and being on grass was better
-taking ibuprofen and just trying to get my ankle back to injury free. waited 24' from injury time before applying any heat, and contrasted that with icing in case circulation blew it up even with the epsom salt
-watched some videos and it looks like most better jav throwers throw a lot more similar to baseball throwers than is often taught, as it looks very rotational, not linear, just they release the jav going off to the side a bit so it straightens itself out. also, they can go very fast on the crossovers and have a solid block with their front leg

[tb2010]

notes:
-really twisting off to my left (I throw righty) on my jav throws, gotta get rid of this baseball habit if I ever want the jav to fly straight. I know I have the core strength and the right explosiveness to make the jav fly, just I need it to fly straight while I still can use my core. when I try to use my core, I keep sending it in a hook and I fall off to my left. What's funny is in baseball, when throwing from the outfield, I used to fall directly forward. the extra weight of the javelin must be even screwin up my mechanics if I were to try and throw it just like a baseball

[tb2010]

6.24.12

jav work
start work
full warm-up

7x1 clean@205
7x3 power squat@315
3x5:
-hyper
-calf raise
-hammy curl
cooldown
stretch

notes:
-working on controlling the weight more in lifts, even if it sacrafices a bit of weight. controlled and smooth on the way down and as fast as possible on the way up
-tried to go heavier in the clean at first, but my catch was too messy, I think I was nervous about getting under it

[tb2010]

6.25.12

functional warm-up
7x3 bench@185
3x5:
-lat pull down
-db shoulder press
-db biceps curl
-side shoulder raise
-bentover pull
cool down
stretch

notes:
-realized grip was too narrow in bench, spread it out a bit and felt much better
-decent doms from squatting

[tb2010]

6.26.12

warm-up
7x3 each human flag (max hold, less jump on the way up)
3x5:
-each cable twists
-bosu ball crunch
-each side bend
-ab rollout
-prone cobra
cooldown
stretch

notes:
-minor chest doms. ligaments in my armpits a bit tender?

[tb2010]

6.27.12

off

notes;
-left heel still swollen from long jump, but pain is really beginning to subside. I'll just keep up the self-therapy and hopefully it'll be gone soon!

[tb2010]

6.28.12

some starts
easy circuitx3:
-bench
-medball twist throws
-pull-ups
-crunch w/ twist
-hanging curl up
some reps of db:
-biceps curls
-shoulder press
-side shoulder raise
-rear delt fly

notes:
-was planning on lifting heavy full body, but legs felt so burnt after the starts that I decided just to do some upper body "beach" work
-cued my foot motion directly and thought of making my motion right from the beginning moving directly forward, and I stayed down much longer, looked more powerfully and faster and had low heel recovery. I think the only thing to fix is that because of my extreme bow-leggedness, on my first stride my foot will often cross the midline and will land on the wrong side of my body. this, in turn, locks up my hips a bit. I think things will look really excellent once I fix this first stride and get the motion automatic so I don't even need to really cue my foot but can just run
-my legs being burnt I think was a result of being lower longer, so I had to use my leg muscles much more, and running faster than usual
-will be taking next few days off for vacation/transition to my college team's program which starts with july. if I return from vacation and the workouts are still not out, then I probably will just continue to do some mechanical work and hit the lifts that aren't really included in my team's programs
-giving up the jav unless someone drops from baystates and I manage to qualify. I can't get the jav not to curve if I throw it hard, and I don't have enough time to fix this without hampering my sprint training, so i'd just be risking not being good enough at either to be on my college team