DavidG’s Progress Log

Posted In: Training Journals

  • Avatar
    Participant
    Zack Trapp on #119156

    Dang thats a moving time. Wow. Sub 21 looks pretty reasonable by outdoors….

    Avatar
    Participant
    David Gain on #119168

    Right well here is the full resolution video of my semi final with the incredibly slow start…

    https://www.youtube.com/watch?v=AQXwo2vPti4

    This is my heat…

    https://www.youtube.com/watch?v=Df-sHX7NPSI

    And this is the final…

    https://www.youtube.com/watch?v=EgxvGbF_L-o

    Avatar
    Participant
    COV-GOD on #119179

    Well done 🙂

    Good series of runs

    Avatar
    Participant
    David Gain on #119180

    Well today has been another successful day, it was the UK Championships and European Trials at the English Institute of Sport in Sheffield.

    The race layout was 4 heats of 5, with the 4 winners plus 1 fastest loser to make a straight final of 5.

    I won my heat in 21.62 (reaction time 0.249) from lane 5, which was on par with the times I ran last weekend, especially as my first run is never my fastest.

    I was given lane 3 for the final which put me off a bit after running the inner lanes at London a few weeks ago, but I’d got too far to back down over a lane draw.

    I crossed the line 4th in 21.62 (reaction time 0.239), an identical time to my first heat which wasn’t too bad considering I was 2 lanes further in, beaten by only 0.02 by the guy infront. However he was then DQ’d for a ‘lane infringement’ so I was given 3rd place and the bronze medal. He was actually the second person on the day to be DQ’d for apparently stepping on/over the line, I think the very close competition and slightly undulating track were catching people out unfortunately.

    I really need to work on my starts/reaction times as 0.249 is just too slow for a sprint start, a lot of the guys in the 60m final yesterday were clocking around 0.150 off the blocks. And as reaction time is basically ‘free time’ off the race I really need to see if I can knock off that extra tenth of a second.

    But considering I only did indoors this year as something to keep me going until outdoors started, I’m pretty pleased with how it’s gone.

    And here’s the reward…

    Avatar
    Participant
    David Gain on #119237

    Got a picture from one of my races the other weekend, any comments on technique/form?

    Avatar
    Participant
    David Gain on #120048

    Just realised I’ve been posting all my competition updates in my training log by accident, so I’m just going to quickly copy and paste them all below and continue using this so it all stays together…

    20-04-2013

    Just had my first outdoor competition of the year, a Division 1 SAL match for Radley AC.

    10.9 in the 100m with what I thought was a bad start, as I seemed to stumble on my first foot strike out of the blocks, but it equals my PB and is by far the fastest opening run I’ve had to date.

    21.7 in the 200m, although I was screwed over by the time keepers on that one. I was timed at 21.47 which should have been rounded up to 21.5, but the goldfish of a timekeeper managed to forget my time, but then remembered there was a 7 in it, so wrote down 21.7! Bloody useless. I would have made a complaint but it was hand timed so it doesn’t really count for much on the Power of 10, but I know for my own reference that it was 21.5 really so I still know where I’m at after my WWT which is the main thing. And again, by far the quickest opening 200m I’ve ever had.

    We then ran 42.5 in the 4×100 which was only 0.3 off the division and club record, not bad considering that was the first time the 4 of us had ever run in a relay together.

    And to finish off the day, we won the match overall too! So it’s looking like it could be a very good season ahead!

    11-05-2013

    Had my first BAL match as a higher claim athlete for Southampton AC today.

    I ran 10.98 and 21.90, which aren’t great times, but then the conditions weren’t great either, especially in the 200m where there was quite a strong headwind on the bend. We did break the 4×100 club record though which was good!

    Definitely a different experience to SAL matches though, you really have to be on top form to be competitive at these matches, those times put me third in both events, although we won the relay by miles.

    Certainly plenty of room for improvement on the times, but I’m still much faster than I was this time last year which is promising.

    14-05-2013

    Continuing from my above comment, here are the videos of my races on Saturday. The 100m and the relay went okay. But I felt like I really tied up at the end of the 200m, I think I was surprised to have someone coming up behind me at that point in the race and just lost form a bit. Plus there was a very strong headwind all the way round the bend, which wasn’t recorded on the results as that race ended up being manually timed as the electronics were playing up.

    https://www.youtube.com/watch?v=pRJsrbZ1xWw

    https://www.youtube.com/watch?v=hZ7DEU6p9zI

    https://www.youtube.com/watch?v=KLCqOmbVDSI

    18-05-2013

    Had another league competition today at Milton Keynes.

    The 100m was a bit on the slow side considering the 2.0m/s tail wind (11.06), but I’ve realised that my hamstrings are too tight/lacking in flexibility and are limiting my top speed. So I need to add in some exercises to my warmup/training sessions that will correct that.

    Having spent about 45 minutes purely warming up/stretching my hamstrings I finished the 200m in 21.58 (1.4m/s) which is okay, 0.19 off my PB, but still quicker than the 21.75 I ran this time last season (first sub 22 of that year) so I’m on the right track.

    I then ran second leg in our 4x100m relay team who clocked 41.53 which was a new division, league and club record, so that was a good end to the day.

    I now need to rest and try to recover before I compete at the Internationales Pfingstsportfest in Germany on Monday!

    27-05-2013

    Well it was the Oxfordshire County Championships this weekend.

    Bit disappointing for me as I was 2nd in both my events which doesn’t happen very often at county level! I’m still recovering from all the competitions I’ve been doing recently and as before, my hamstrings were hindering my top speed again.

    I ran 10.88 in the 100m, which while technically a PB was run with a +2.1m/s tailwind so it doesn’t really count.

    So having lost the 100m on Saturday I was fairly confident I could win the 200m today, however with my lack of top end speed and the fact the guy who won somehow managed to run a 0.56s PB (probably down to the +2.5m/s tailwind again). My 21.67 wasn’t quite enough. Which is annoying because if there was less wind, or even a headwind, it would have made my top end speed less important and my endurance probably would have pulled me through to 1st. But unfortunately races aren’t won with ‘ifs’

    Given the wind assistance in both runs, I should have been faster over both events though, especially the 200m. So I’m just going to concentrate on recovery and trying to regain some of the hamstring flexibility I appear to have lost over the past couple of months in preparation for my next BAL match for Southampton.

    I’m not overly bothered though as I’ve never been particularly quick at this stage in the season, I tend to build up to my PBs gradually and have always run my fastest times later in the season at bigger competitions like UK Championships and CAU Championships etc.

    Avatar
    Participant
    David Gain on #120049

    09-06-2013

    So yesterday was my second Division 2 BAL match for Southampton.

    First event of the day was a non-scoring 100m, came up far to early out of the blocks and lost some ground at the start. But I managed to make up some of the distance over the remainder of the race to finish in 10.96.

    I could really feel my hamstrings tightening on every stride in that race, definitely going to have to go to a physio soon and just get them to check it’s not something else causing the tightness, as I’d really like to get that sorted before we get too far through the season.

    I then had about a 4 hour wait until the A string 200m, I did a fairly extended warmup for this after my tightness in the 100m and was feeling much more limber this time. I had caught up the stagger after about 80m and held the lead until the finish clocking 21.69, and while the wind gauge showed a 1.2 tail wind, there was also a strong headwind most of the way round the bend that it didn’t pick up. So the time wasn’t too bad considering.

    I can feel that the speed is there, and I’m sure once I get my flexibility issues sorted I’ll be running PB’s in no time, it’s just frustrating that I haven’t been able to get near the 21.45 indoor time I ran yet.

    The 4x100m didn’t go too well however, I was running second leg against Adam Gemili, and in my eagerness to keep up with him down the back straight I ended up outrunning the 1st leg runner, which was doubly annoying as our team could easily have beaten the winning time of 42.8 had we got the baton round. But these things happen…
    12-06-2013

    Here are the videos of my races last weekend…

    https://www.youtube.com/watch?v=Ww0kM93o600

    https://www.youtube.com/watch?v=PDA85JAW83o

    15-06-2013

    Had another SAL match for Radley today.

    Ran 10.85 into a -1.1 headwind, so I’ve finally managed to break past 10.90!

    Definitely starting to feel like I’m getting into better form now, hamstrings felt a bit more relaxed during the runs today. Still didn’t get the best start, but I was able to make up for it more in the last half of the race this time.

    I then ran 21.57 in the 200m. Wind indicator wasn’t working for my race but the one before was -1.7 and the one after was -2.1, so definitely a headwind again. Eased off with about 5 metres to go so certainly would have been a seasons best if I’d run through the line, probably not enough for a PB though.

    But again, it felt like by far the easiest 200m I’ve had all season. Didn’t feel tired or like I was losing form at all coming off the bend. So given better conditions I’m sure I could have run a decent PB.

    Typically I peak later in the season anyway, so this all fits with my performances from previous years. Still more to come before the end of the season!

    24-06-2013

    So I was at the SEAA U20/Senior Championships yesterday. Although I was hoping to do the 100 and 200, the recovery time on my hamstrings is just too long at the moment to do both. So I opted to just go for the 200 instead.

    Conditions were okay, bit blustery, but nice legal winds for my runs. I ran 22.00, coming 3rd in my heat, then 21.61 for 3rd again in the semi-final. Then ran a seasons best of 21.47 to come 4th in the final, 2nd and 3rd were joint 21.42 and I basically lost it on the dip. Would have been nice to come away with a medal, but all I was really after was a good time, which I got.

    Still having flexibility issue with my hamstrings so I’m feeling quite sore today, but I did feel like I was able to ‘open up’ a bit more yesterday than I have in previous competition. Although it didn’t feel anywhere near as smooth as the 21.57 I ran last weekend at the SAL match.

    Avatar
    Participant
    David Gain on #120102

    Well on Sunday I was at the UK Championships/World Trials. I was very aware that I would need to run out of my socks to be competitive in the heats with an entry standard of 21.45 for the 200m.

    So I was equally aware that I would need to make sure I did a very thorough warm up to help reduce any hamstring tightness, which I did. And by the end of my nicely spread out 90 minute warm up I was actually feeling ready for the race.

    The time had been great all weekend and the wind was favourable, so I was hoping for a PB.

    Got a great start, ran a good bend and was actually most of the way off the bend before I saw anyone in the corner of my eye, so I must have been flying. However that’s where the good part ends, I felt some tightness/cramp in my left hamstring just as I was coming off the bend, hoping it would go away I carried on hard for another few strides but then really felt it pull. My mind wanted to carry on so badly as I was sure I was on for a good position and time, but my body just wouldn’t let me.

    I just had to ease off and coast across the line a good 10m behind everyone else in a time of 22.36, bit gutted really. I don’t think I strained my hamstring too badly, as there was no bruising and very little swelling. And although it’s still a bit uncomfortable to walk on I can still stretch it to close to what I normally can, so hopefully I’ll be able to resume training soon, but I doubt I’ll be able to do any competitions between now and the CAUs at the end of August.

    Avatar
    Participant
    David Gain on #120103

    Well on Sunday I was at the UK Championships/World Trials. I was very aware that I would need to run out of my socks to be competitive in the heats with an entry standard of 21.45 for the 200m.

    So I was equally aware that I would need to make sure I did a very thorough warm up to help reduce any hamstring tightness, which I did. And by the end of my nicely spread out 90 minute warm up I was actually feeling ready for the race.

    The time had been great all weekend and the wind was favourable, so I was hoping for a PB.

    Got a great start, ran a good bend and was actually most of the way off the bend before I saw anyone in the corner of my eye, so I must have been flying. However that’s where the good part ends, I felt some tightness/cramp in my left hamstring just as I was coming off the bend, hoping it would go away I carried on hard for another few strides but then really felt it pull. My mind wanted to carry on so badly as I was sure I was on for a good position and time, but my body just wouldn’t let me.

    I just had to ease off and coast across the line a good 10m behind everyone else in a time of 22.36, bit gutted really. I don’t think I strained my hamstring too badly, as there was no bruising and very little swelling. And although it’s still a bit uncomfortable to walk on I can still stretch it to close to what I normally can, so hopefully I’ll be able to resume training soon, but I doubt I’ll be able to do any competitions between now and the CAUs at the end of August.

    Avatar
    Participant
    David Gain on #120217

    Well after my injury at the UK Champs, I’ve been recovering at a decent race. I don’t think it was too serious luckily, and I feel in good enough condition to compete tomorrow. Only a club league match at my home track, so there’s no real pressure to run fast times, it’s just about finishing and getting some points.

    My aim was and still is to compete at the CAU Inter-Counties match at Bedford at the end of the month, however I came 4th with a PB last year, so if my times are terrible tomorrow I think I’ll just give it a miss as I wouldn’t want my last competition of the season to be a disappointment.

    Looking forward to getting back on the track and racing as I’ve already miss two! My training sessions this week were the first time I’d gone up to anywhere near full speed and I felt absolutely fine before, during and after, but I still doubt I’m 100% fit yet so tomorrow’s competition is mostly just to test where I’m at now.

    Avatar
    Participant
    David Gain on #120246

    Yesterday’s competition is over and done with, and I’m actually feeling pretty good today. Legs are less achy than they have been after most of my other competitions this year, and they felt absolutely fine before, during and after yesterdays runs. So if anything, I think the slight pull I had may have evened out an imbalance I had in my hamstrings somehow.

    I actually managed some okay times too, 10.87 and 21.39 which although wind assisted actually equalled my 200m PB and was only 0.02 off my 100m PB. So it still shows my legs can move at that pace without the worry of injuring myself again which is good. So I now have a couple of weeks to just concentrate on training, and then I’ll see what I can do at the CAU Inter Counties on the 25th/26th August.

    Avatar
    Participant
    David Gain on #120440

    Well the CAUs have come and gone for another year, didn’t go anywhere near as well as I’d have hoped. I felt a bit lethargic on the day, and due to fewer athletes turning up this year, it was just heats and then straight into a final. So unlike last year where I had chance to ease into the races running, 22.00, 21.43 and then 21.39 in the 3 rounds, I had to go flat out in the first round which is something I’m never able to do properly. It doesn’t seem to matter how much I warm up, until I’ve done a race I never seem to be fully stretched out.

    Anyway, the result of that is that I ran 21.65 -1.7m/s and came 3rd in my heat, missing out on the 2nd place automatic qualifying spot by 0.04, and then unfortunately didn’t get through based on my time. Which is frustrating as I know I could have gone quicker had I got another run, but it doesn’t always go to plan on the day.

    I think I’m going to make that my last race this season and just concentrate on getting back into decent shape for next season as I’m clearly still lacking in fitness a bit after my injury. Stepping up the training again now as I’ll be able to train Monday, Tuesday, Thursday and Saturdays from this point onwards. And definitely going to get some gym sessions in during the off season as that’s a big hole in my training schedule.

    Avatar
    Participant
    David Gain on #201069

    Okay so first competition of 2014 yesterday (Sunday).

    I was competing indoors over 60m, I got 2 runs. One at 2pm and the other at 5pm.

    1st Round: I ran 7.06, which is 0.04 off my PB, and I at least 0.1 faster than my first indoor of last season. That run felt good, I got a good push out of the blocks and seemed to transition well. But I think I may have left my head down a bit too long any perhaps lost a bit of top end speed in the last 20m of the race.

    2nd Round: Not as good, I put a foot down slightly too far back on my 3rd step, which had the affect of lifting me up too soon which allowed the field to open up a metre or two gap. I was closing them down at the end but the damage was done by then and I only managed 7.15 in that run. (seen during video playback of my race which I will upload once I get the files)

    Overall I’m pleased with how it went though, especially as those were my first competitive runs in about 5 months. Sub 7 is my target, and I think that’s achievable with a bit more practice.

    I’ve also completely reworked my warmup routine, as I think that improper use of static stretching was actually the main cause of a lot of last seasons problems.

    My warmup now is shorter but with less breaks, and it 100% dynamic. It’s roughly 40 minutes from start to finish, whereas before it was easily over an hour. Which when I have 3 runs in a day will save me a lot of time and energy!

    Avatar
    Participant
    David Gain on #201699

    Here are the videos as promised! I thought the first run was okay technically, good push out of the blocks, feet staying low during acceleration etc. I’d love to hear your thoughts though guys.

    Race 1 – 7.06

    Race 2 – 7.15

    Avatar
    Participant
    David Gain on #203135

    So today I had another pair of 60m runs. First of the day was a 7.08 with what I was told was a bad start (still coming up too soon).

    However I then followed that up with what to me actually felt like a worse start, but stopped the clock in a new PB of 6.99! Can’t complain at that, and still definitely more time to come off it if I get the start sorted!

    I’ve only got one more competition scheduled in for this indoor season, which will be an open at Birmingham on the 16th Feb. Only 1 x 60m and 1 x 200m (no multiple rounds), and once that’s done I think I’ll just get back to training properly.

    Sub 7 was my target this indoor season, so time to turn my attention back to getting ready for outdoors. 🙂

Viewing 15 posts - 16 through 30 (of 42 total)

You must be logged in to reply to this topic.