18/1/12
Did 6x20 sprints with a 20 sled @100%. Then did 3x100,2x150,1x250, walking back to start before starting the next one @70%. I am getting in better shape, since I could somewhat talk at the end of these and didn’t want to vomit my liver. My shins were ok, now I have to ice them. Here comes the pain.
19/1/12
Nothing major, just run 20 minutes and streched for another 40. Flexibility and endurance are coming along nicely. The first games are at February 4. They should be fun.
20/1/12
Again, nothing major. Warmed up, run 10 flight of staris as fast as possible, stretched and left. Tomorrow is a test day, I am going to do a 60 or 100 meter run, and time it. This should be fun.
EDIT: Also I went to an interwview for a PT spot in a gym near me. They want to try me out. I am 99.9% sure that I will get the job, since it is only a crappy fitness gym and as the manager said, “all I have to do is to follow the guidelines we will give you”. This rocks, I won’t even have to think of programs to give the trainees!
21/1/12 Test day
Well this went well. Warmed up, stretched and run a 60m run in 6.82. I am getting faster and faster. Right now if everything goes well, I will get that sub-7 in the games. But I have to lose about 10 kilograms, I am way too heavy, I can feel it. In the summer games, I can be 85 kg with the same lower body strength I have now, I should be able to run that sub-10.6 100m. Well, that’s a long until summer. Baby steps.
23/1/12
Warmed up, then did the following, with 6 minutes rest between each set: 3x10m,2x20m,1x30m,1x100@90%. On the last 15 meters, my legs felt like jello. I have a long way ahead of me, before I can run 100 meters efficiently. Sucky video of my 10 meters.
Just got back from my new job, as a trainer at a highly respected fitness club. Yeah, I just the last six and a half hours, showing people how to leg press, do crunches and how to do tricep kickbacks and DB curls…Lucky me!
Nothing to update, just done some sprinting and stuff generally. My games are next week, so the big update will be then. Work is going fun, it’s actually fun showing old ladies how to use the machines. Who would know?
30/1/12
Was supposed to run some sprints today, but with 2 degrees Celsius and wind speeds and 60 km/h, it just not gonna happen.
1/1/12
No workouts till this day. I suck, I know. My gamesa re on saturday and I will be on a 7 day lack of training. But who gives a shit, that sub-7 is mine.
2/2/12
My hamstring tendon in the back of the knee is sore for some weird reason. Really sore. Also, I look like a skinny dude now. My ribs are really showing, also my bones around my neck. FML. I am staring deotoriating. From Monday, I am starting lifting weights again. I don’t care if I sprint or whatever the fuck. I really don’t. I want to be big, strong and awesome. Not small. even my father saw that I ahve become like I was 2 years ago. Fuck this shit.
4/2/2012
Back from the games. Did 7.32, first in my age, something like 14th overall. Not bad, but not great either. I had a bad start and about 10kg more on me LOL. On Monday I will begin my diet to drop to 84 kilograms, and maintain that weight. Video will be posted shortly.
Also, I am starting carb cyling to lose weight. This sucks. So, I am starting with 1 high day per week, 3 medium and 3 low. On the high I am going to eat 415 grams of carb, 200 grams of protein and no extra fats. On the medium days I am going to eat 250 grams of carbs, 260 of protein, and about 30 grams of fat. On the low days (which will suck, I know) I am going to eat 100 grams of carbs, 310 grams of protein, and 60 grams of fat. So, the calories are: high day 2460, medium day 2310 and low day 2180. This sucks. Any recommendations and critic are welcome.
Video of the race. I am the guy in the red sleeveless shirt. I am actually 31st in the overall,no idea where I placed in my age category. Official time is 7.31. If I learn how to run, how to explode in the beginning and lose those 10 kg, I actually believe I will shatter the national record which is 6.50 in the next 5 years.
Nice
10/2/12
No workouts up to this point. Weather sucks, I am working in the evenings so I can’t go workout with the team, and generally training wise, it is the suckiest I have ever been in whole my living. Also, I forgot to mention that my hamstring had something wrong, but now it is fine. In the 21st, are my next games. Tomorrow I have a test to run. Hoping of rsomething better, since I have lost 1 kg. Until the games, another 1 should be gone, so I can get a sub 7.20.
11/2/12
Finally, I did a workout. Went for a max 60 run. I did 7.20, electronically timed, a new PR. Then, I streched a fuckload because my legs are fried for some reason, probably from standing so long at work, who knows. So, I am just going to continue dieting down and see what happens at the games. Also, I went for indoor climbing, which rocks. Will definetley be going back there.
12/2/12
Just got back from the city center. I inhaled so much tear gas, I believe I am going to die at the moment. Motherfucking cops. The sons of bitchesthrew so much gas, we couldn’t breathe. I just hope it would rain, so we could get near the bastards and light them on fire. The war is stil raging in the center of Athens. I am going to sleep now, I hope everything will be burned to the ground, along with those 300 motherfuckers we call our goverment.
13/2/12
Was like crap this morning, probably due to all the tear gas I inhaled last night. Anyhow, I just streched a little bit, now I am going to ice my shins and knees. They get all fucked up from the 6 hours I am standing at work. Also, my weight fluctuates really badly. The day before yesterday, 93,3kg. Yesterday, 95,1. I will see what it is again tomorrow. At the morning of my games, I am hoping for something less than 92kg.
14/2/12
Wrmed up, did some mobility lower body exercises, streched, then I run some 10’s and 20’s, rested for a few minutes, then I run 2 60 meter runs which were REALLY fast. I am starting to understand how to leave the boxes, so that makes me get to my top speed easier. Games are a week away. We’ll see.
Hey Malaka,
Good to see your running is going well. I weigh the same as you now. I feel better at 93kg compared to my usual 98kg. Give those cops hell.
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