Journal
November 21st
Wayhey New Spikes
Ive waited long enough and FINALLY my new spikes have arrived and im glad to sat they where worth the wait. There soo comfy and feel really nice to run in. Cant wait to get my first comp out of the way.. and guess what its this weekend! Early or wa.. Welsh Indoor Multis.. not a serious comp but its a warm up! The fact that ive got a compition was refelected in my session -
4x 4 40m sprints.
Easy. Walk back recovery. Just getting abit of speed back in the legs which are full of mileage and long lactic sessions!
Sutcliffe BOOY x x
------------------------------------------------------------------------------------------------------------------------------------
November 16th
Hills
Hill session -
1 Mile Run
280m hill; Jog Back
260m hill; Jog Back
220m Hill;Jog Back
180m Hill; Jog Back
140m Hill; Jog Back
120m Hill; Jog Back
100m Hill; Jog Back
80m Hill; Jog Back
3 Mins
80m Hill; Jog Back
100m Hill; Jog Back
120m Hill; Jog Back
140m Hill; Jog Back
180m Hill; Jog Back
220m Hill;Jog Back
260m hill; Jog Back
280m hill; Jog Back
1 Mile Run back up to UWIC
4x120m on the indoor track; walk back recovery.
Nice and easy!!
Sutcliffe BOOOY x
------------------------------------------------------------------------------------------------------------------------------------
November 14th
Adapting To Indoor Training
Typical i forget my spikes on my first session back on the track. Still pissed off that my new spikes havent arrived yet. So I had to do the session in my trainers -
10x200m
with 3/4 Mintues Recovery
But I only managed 8 cos I died!
The pace at the start was around the low 25's. But went up to the high26's towards the end.
Such a hard session cos I aint used to such quick reps this early in the winter. Im also finding it hard training indoors. We have done so much work outside on the hills and on the grass and to come indoors with a lack of oxygen I really suffer!
Sutcliffe BOOOY x
------------------------------------------------------------------------------------------------------------------------------------
November 8th
(my mum should wash my mouth out with soap) I am lagging behind on this journal when I promised I wouldnt -
I have done 2 weights sessions and one run since my last session cos Ive had the flu. I dont remember the sessions but they compirsed of cleans, benches, leg presses and squats.
Monday's sessions have now turned into hills sessions because track has begone on a Wednesday.
The sessiosn was -
1 Mile Run
14x140m hills
First 7 was at 70-80% with a jog recovery
Last 7 was 90-100% with a walk back recovery
1 Mile Run
Wednesday Session -
500m - ---- Offff
I have now found a new hate - 500m. I ----in died you wanted to see it. Here are my splits -
200m - 23/24
300m - 36/37
400m - 52/53
500m - 66/67
U can see I died on the last 100m I had nothing left. Felt good tho must be said, even tho Ive never threw up as much as I did tonight!
Catch Ya L8a
Sutcliffe BOOOy x
------------------------------------------------------------------------------------------------------------------------------------
October 31st
Seems like I havent trained for AGEES!
I was thinking the other night i seem to be slacking off abit recently. So this week is my pack to do more! This was Monday nights session -
2 mile Run
(Dogged it out good and proper)
Z Runs
1st Set - 8 Diagonals
One half of the pitch was 800m pace
2nd half was 400m
Jog recovery on the width of the field.
walk arond the pitch recovery after finished.
2nd set - 6 Diagonals
Same as the last set, but it was 600m on the first then 300m pace on the 2nd half of the pitch.
Walk recovery on the width of the pitch
Walk recovery around the pitch when the set is finished
3rd set - 4 diagonals
Same structure as the last 2, but the pace was 400m on the first half and 200m on the 2nd half of the pitch. Jog recovery on the width of the pitch.
Then 5x150m controled on the indoor track!
Tuesday (Today) I want for a run! 20mins!!
Sutcliffe BOOOY x
------------------------------------------------------------------------------------------------------------------------------------
October 26th 2006
I Hate the F**king Rain
Not sure about your area but it has been PISSING down for the last 3 days, and boy did it piss down Wednesday night! I wasnt best please and I dont think the rest of the group was. Here is my session from Wednesday Night -
1 Mile Run
(Dont think ive ever ran so quickly so I can get out of the rain)
5x50m flat on the road
5x2 180m hills
First 180m 500m pace
Jog Back
100% pace
Walk back
Next set
It felt hard, didnt really help I had bacon, burger beans and cheese about 2 hours before my session. Feeling quite nippy at the moment, me aerobic fitness as most defenatly improve, just cant wait untill my first comp on November 25th. Dog out a 800m at the end of a multi events. Just cant wait to get back on the track really.
Then went into town and got bollocked. Walked home at 7.45am this morning. Im recked!
-------------------------------------------------------------------------------------------------------------------------------------
October 24th 2006
Welsh Squad Meeting + Hangover = Not A Good Idea
Had my first Welsh Multi events training day on Sunday in Swansea's new indoor center. I had one stinking hangover I felt soo rough. Luckly all I did was sort out a high jump run up, work on my hurdles and perfecting my spin in the shot.
Back On Track
Training on the track has now begone. Even though we arent using spikes we are using the indoor 200m track in UWIC. My session was -
2 Mile Run
(Fair Play I dogged it out, feeling much quikcer now)
10x150m on the indoor track
(Running in Lanes with Dai Greene, Peter and Marco)
The pace was around 90%. The session was concentrated more on working off the bends and keeping form coming in to the last 50m.
3 lap warm down.
Only hard thing was the lack of oxygen. I found it hard, like the rest of the group, because we have been training outside in a oxygen inriched place but to come into a inclosed place, my chest was really really tight!
But otherwise feeling quite good at the moment. Cant wait to get back into my spikes. Got time trails in 2 weeks, 500m 400m 300m 200m in one seesion I am NOT looking forward!
L8as
-----------------------------------------------------------------------------------------------------------------------------------
October 18th 2006
Phase 2 of Winter Training
Phase 2 of winter has most defentaly begone.
Phase 1 was conidtioning. So alot of hills,reps, runs and circuits. Phase 2 is all about mixing this in with some track. So its 50/50 with phase 1, mixed in with some track work.
Todays hills were -
1 Mile Warm up to the hills
5x50m strides
3x 130m hills Controlled (So about 70-80%)
3x 130m hills 100%
3x 130m hills Controlled
1 Mile Back up this ---- off hill to UWIC
On the track in trainers -
300m - 38secs
Not too bad considering Debo clipped my ankles
200m - 24 secs
I was dead by then
150m Relaxed
Didnt get timed cos it was a relaxed 150m.
-----------------------------------------------------------------------------------------------------------------------------------
October 17th 2006
Easy Easy...
I missed out on circuits on Friday, cos I had a stinkin headache after college so i just went home. Worked Saturday, but had a Spar Sprint Hurdles Squad meeting in UWIC on Sunday. We did different kinds of streching, for about an hour and abit. Thought it would be really boring. But when we did techniqual stuff it was better. My right foot lead is getting much better now. My left trail is still abit wild but give it a few months it should be tidy enough to be able to sort out a proper stride pattern for the new season. Then he wanted us to do a little endurance at the end.
6x400m
Walk 100, Jog 100, Quick Stride 100, Sprint 100
All contunious
Easy really..only problem is was on the track and my calfs started to seize up.
On The Track Twice in 2 Days...Shins
After my calfs had started to seize up, some reps on the grass would of suited me fine. But no, we went on track, a wet slippery track in trainers -
2 Mile Run
20x100m On Track
The recovery is jog 50m then walk 50m then straight back into it.
2 Mile Run
Calfs are in pain!
------------------------------------------------------------------------------------------------------------------------------------
October 11th 2006
Windy Hills
I missed the one mile warm up cos my bus didnt turn up.Here is the session, minus the 1 miler -
5x50m strides on the pavement
4x2 280m Hills
first hill 600m pace
jog back
Second Hill hard
It was shockingly hard in the wind, plus ive been struggling abit becuae im not on creatine for 3 weeks now so my muscles are feeling more tired.
1 Mile run back
4x Relaxed 150m on the indoor track!
Felt very very weird on the indoor track, specialy in trainers. Also got my letter for the Multi Events in Glasgow so that is something to look forward to this year!
-------------------------------------------------------------------------------------------------------------------------------------
October 10th 2006
Turn Abouts..Fartlek s!hit
Back to Monday sessions with reps and runs -
2 Mile Run (Went off abit too quickly)
5x4 75m turn abouts with 15 secs recovery, at about 85-90%.
There was 5 groups, as one group did there set, the other groups had to run around the football field.
2 Mile Run
Was a nice session I thought, abit of speed(ish) session like!
Weights Weights and Weights
Did essencial the same session as other times!
5x5 62 1/2 kg Bench
5x5 100kg full squats
5x5 40kg Shoulder press
5x5 140kg Leg Press
5x10 25kg bicep girls
2x5 70kg dead lifts
-----------------------------------------------------------------------------------------------------------------------------------
October 8th 2006
Weights After Work..
Did a quick 50 min session down the gym -
5x5 62 1/2kg Bench
5x5 100kg Squats
5x5 120kg leg press (Dont know about the weight of the machine its self tho)
3x8 lunges with 20kg in each hand
5x5 45kg shoulder press
Sutcliffe BOOOY x x
-------------------------------------------------------------------------------------------------------------------------------------
October 7th 2006
Weights... (Thursday)
Nothing really to say just a normal gym session -
5x62 1/2 Bench Press
4x6 65kg Dead Lifts
3x7 95kg Squats
4x5 135kg Leg Press
4x5 35kg Shoulder Press
Yummy Circuits (Friday)
There is one thing I hate is circuits. I find them really really awkward!! And im feeling it this morning mind!
3x15 Reverse Tri Dips
(Recovery is always ur partner doing the exercise)
3x15 Crunches
3x15 Squats with a jump
5 mins
3x All of the above exersises.
5 Mins
3x15 Press Ups On Bench
3x15 Twist Sit Ups
3x20 Lunges (10 On each leg)
And it just wasnt a lunge forward was also backwards as well!
5 Mins
3x All the last 3 exersise
5 Mins
2x 12 of all of the 6 exersises!
Lunges hurt big style I swear!
-------------------------------------------------------------------------------------------------------------------------------------
October 4th 2006
Hmmm Not As Hard, or is it just me?
Im not sure if its just me but I felt much much better day. Thinking about the sessions I thought it was going to be hard, but I didnt feel it was. Here is the session -
1 Mile Warm up Run
5x50m strides
140m Hill
Jog Back x4
Walk back
120m Hill
Jog Back x 4
Walk Back
100m Hill
Jog Back x 4
80m Hill
Jog Back x 4
10 Mintues
0.2739 Mile Hill (Which Is 440.7993216 Meters)
5 Mintues
440.7993216 Meter Hill
The infomation Is coming from GMAP Pedometer about the miles but I nailed both of them in 69 seconds which isnt too shabby really!
-------------------------------------------------------------------------------------------------------------------------------------
October 3rd 2006
Sickness Came Along....
Fair play those 95kg dead lifts were hurting alot on Monday session. On this first 2 mile run I thought I was going to die! I was in agony. But as soon as we start doing reps it felt better and on the second 2 mile run I felt better. Here is the session -
2 Mile Run
15x 100m Hard 100m Tempo(On the football pitch)
So Hard down to the bottom of the pitch and them tempo(bascialy a quick stride) back up. The recovery is you partners run, which was between 40 and 45 secs usualy
7x 50m sprints on the grass
2 Mile Run
Feeling good! Weights now tonight down Sophia!
-------------------------------------------------------------------------------------------------------------------------------------
October 1st 2006
Hardcore Weights
Brett (the_inspector) rang me up asking if i wanted to do some gym after work! So I said might as well. Here is my session -
5x5 60kg Bench Press
3x7 95kg Dead Lifts
2x5 40kg Cleans ( Was hurting)
5x8 60kg Squats
Then went for a squat PB
95kg
100kg
105kg!
Then didnt do anymore didnt want to hurt myself!
5x8 30kg Shoulder Press
3x12 40kg (20kg on each hand) shoulder struggs!
-------------------------------------------------------------------------------------------------------------------------------------
September 30th 2006
Job Interview Instead Of Training
I missed this week circuits because I had a job interview in the Millenium Stadium which sucked abit cos I enjoyed them last week. After the interview I did a 30 minute run then some weights -
5x5 60kg Bench Press
6x10 40kg Dead Lifts (Yes I Am (my mum should wash my mouth out with soap) At Them)
3x8 35kg Shoulder Press
3x6 50kg Full Squats
3x12 35kg (17.5kg dumbells) Shoulder Struggs
3x40kg Cleans
Back was hurting mind I think I overdid it abit on the dead lifts! But that what I need to work on. My lower back is quite weak compared to my shoulders and arms so dead lifts is what I need. If anybody can suggest anymore exercises for the lower back it would be helpful!
-------------------------------------------------------------------------------------------------------------------------------------
September 27th 2006
Wind + Rain + Hills + Gone Off Yougot = Hardest Session Ever?
Tuesday sesssion I just went to the gym, nice easy stuff.. college gym is shocking so couldnt do much!
But im here to talk about my hills sessions tonight. And quite possbily the hardest sessions ive ever started, and probably finished
Here is the session -
1 Mile warm up run to the hills
5x 50m strides
180m jog back,120m jog back, 100m walk back x 7 All on hills
5x 50m strides
On the basis of it that session is a killer as it stands. But had a gale force headwind and pissing down rain you'll understand why it was my hardest session ever. Plus add the the equation that i ate some gone off yougourt that went past its sell by date back in 2002 at my nans I wasnt feeling too good if u ask me. But tha positive side is that this time last year I would of just stopped?
-------------------------------------------------------------------------------------------------------------------------------------
September 26th 2006
The Second Week Begins
After Circuits on Friday I was totaly gone! My groins were in pain, but if felt like ive done something!
I decdided not to train on Thursday and Saturday last week simply because I dont think my body can cope just yet. I dont think I can go from training 3 times a week to 6 times just like that. So what Im going to do over the next 2 weeks il start on a Saturday then after another few weeks il start up on a Thursday as well!
Enough about last week we are back in to week number 2 of Winter Training -
2 Mile run (A different way around)
(When Im not in College il go on GMAP Pedometer so Il show ya lot the route)
Z Runs on the infield. Its hard to explain but here is a small diagram - (Ive got 2 free periods in College )
The first set was 8, so 8 of the yellow lines
The second set was 6, so 6 of the yellow lines
The third set was different. It was around the area of the field, and it was 50m jog, 50 fast 50 jog 50 fast etc etc etc and there was 4 laps of that!
Then 7x50m sprints from press up postions!
Then for fun another 2 miler!
--------------------------------------------------------------------------------------------------------------------------------
September 22nd 2006
Early Season Hills, abit ''Steep''!
Ummm thinking about it was a killer sessions for such a early time in the winter.
1 Mile Run
120m Hill's
Walkback
100 Hill's
Walkback x16
So bascialy you do 120m hills, walk back then a 100m hill. So you do it 16 times, 8 on each distance, and only walk back as a recovery.
Then a mile run back to UWIC!
Circuits On a Friday
Hmmm my first proper circuits session, was allright like, only struggled on one of the exercises. Clapping Press ups with your feet on a bench is a right killer. Here is the structure of the circuits -
10 Press up, jog 20m and swap with your partner
9 Press ups, jog 20m and swap with yoyr partner
8
7
6
5
4
3
2
1
U catch my drift??
Then it went to sit ups-
1 Sit up, jog 20m and swap with partner
2 Sit ups, jog 20m and swap with partner
3
4
5
6
7
8
9
10
U catch my drift?
Then the next one you go from 10 to 1, then from 1 to 10 on the next one etc etc etc, and ther was 10 different exercises all together -
Press Ups
Sit Ups
Squat Thrusts
Squats
Clapping Press ups
Burpy's
Twisting Sit up's
Bench push up's
There was 2 more but i kind of forgot them a little bit!
Comment on the week soo far -
Its going to be a f*****G hard winter!
-----------------------------------------------------------------------------------------------------------------------------------
20th September 2006
My first ever proper weights sessions
After all this time doing athletics ive finaly done my first ever gym session! Ive done a few before were you go down this friends and do bits and bobs, but now ive got a structure to it! It was only a small session -
5x8 55kg Bench Press
3 Minutes recovery between each set
5x6 40kg Cleans
3 Mintues recovery between each set
5x6 90kg Squat's
3 50m strides between each set!
Hills tonight, should be fun!
----------------------------------------------------------------------------------------------------------------------------------
September 18th 2006
First Training Session With My New Squad and New College
Well lets start with college. Was such a awsome day. There are soo many people in my lower 6th, nearly 1000 kids my ages. Alot are emo's mind which is annoying, but there are some right stunners. Anyway lets talk athletics...
Did my first session today, and if its anything like it was today, Sutcliffe will be a beast next year!
My first session back, and it was ment to be a easy session.
2 Mile run
20x 120m reps
2 Mile Run!!
More to come got to go!!
-----------------------------------------------------------------------------------------------------------------------------------
September 14th 2006
My End Of Season Report -
This season was my first season coming off some hard training during the winter and the first season which I totaly went 100% over the 400m Hurdles. What sums up my season - One race. One race were I performed at 100% were everything went well. No disrespect to athletes in Wales but there is only 2 athlete's that went under 60 for the 400mH this year so it left us to do nothing really.
My season started with the Cardiff Schools Championships in Leckwith which is a good event to start, a sizeable crowd of athlete's. I remember it was a really nice day and it was the first time I met my ex. My PB coming in to the new season was 58.1 which I ran in my last but one race in Brecon in 2005. I was drawn lane 6 in the second heat, Fred (My Main Rival) in lane 3 inside me. I went on to win the race in 57.9, which was a nice PB considering I hurdled like a donkey, I was essensialy doing the steeplechase. But happy with my speed and I kept it together. Also that day I ran a 11.6 100m which was tidy considering I was coming off training like 8x400m's.
I did Cardiff Schools Multi Events the week after, won that, ran a 2.09 which was a PB by nearly 5 seconds. I knew then that the winter work had gone well and that I was expecting something big this season. I pin pointed 3 races this year were I knew I could perform -
British Schools
AAA Champs
Celtic Games
And then later on finding out about the Uk Schools Games.
Futher races were just league matches with nothing special happening. I ran my first ever 400m in 52.9 at Aberdare which was quite tidy.
The next big event was most probably the Welsh Schools Mutli Events Champs In Carmarthen. I think every event I got a SB or a PB, expect the High Jump. But the most impressive event was my 800m, improving it again to 2:05.91 which I was soo impressed with. That would be my last 800m of the season.
But the week after it was the Welsh Schools. I couldnt sleep the night before because it kept going through my head how I would run the race. Not being bigheaded but with Fred not being there, it wasnt a question of will I win, it was how much I would win by.
I was drawn in lane 6, which two 67 runners outside me. I thought to my self, fun!
I came through to win that race in 58.12, the same time I ran a year before at the same track, which miffed me abit. But taking postives from it I ran much better and my technique was very good.
I also medaled in the 100mH.
Before the Welsh Championships, disaster, my parents had booked a holiday straight after the British Schools. As soon as I got back it was the AAA's!
I went to the Welsh Champs, I wasnt bothered at all. It was wet and windy and the officals messed us around and I wasnt too happy so I just did what I had to do to win the medal.
I always knew that the British Schools would be my breakthrough race. I had the right race, the right time, the right competiors, and to find out I had lane 2 inside of Nathan Woodward and nobody inside me in lane 1 I was even more happy. I dont think ive ever been so focused in my life. I didnt talk to anybody I was in a world of my own.
I went off at usual pace for the first 200, mabye just abit quicker usualy, I knew Nathan was going off hard and it would of been suicidal to go with him, so i just sat and I kicked at 275m to go. Coming on to the 100m I was in a battled with ''Rambo'' from Ireland, we were stride for stride going down the home straight, with Nathan and Mike allready gone. But Rambo's 10.88 100m time got me and he took me coming off the last hurdle. But 4th at the British Schools I was over the moon, and the time, 56.61.. it just felt I was on the right road. I had my mother in tears down the phone and my coach was just as happy as I was.
What happend in the night at the British Schools is something Id rather forget and Im not going to talk about it too much. But this incedent put me off abit and like the other lads felt abit hard done by being banned from the Uk School Games.
But I had 2 weeks on holiday now. I was determind to keep on training, even though there wasnt a track on the island. The first day I got up and went for a run, but then disaster. I jumped straight in the pool swam abit then my hamstring tendon cramped up big time. I was in agony. So all of my first day was doing nothing and sulking. So for 80% of my holiday I didnt train because even walking up steps hurt my tendon. I went for a run on the last day and it felt ok, but also felt very very unfit, and my time at the AAA's would show this.
But again, distaster. I got back on tuesday morning to find I lost my place in the Celtic Games becuase AW wasnt informed that I was on holiday so gave my place away in the 400mH. I was so emoctional the day I really did considering giving up for the season and thinking about the rest of my career in September. But I thought, im better than that. But then luckly I got a place in the Celtics 4x400m Team which made me feel abit better.
Right the AAA's. Hmmm bit miffed cos the race was 10.15am and even more miffed that they gave me lane 8 in heat 3 were I had the 6th best time in the UK? Ah well I race and had a shocker, ended up with 58.4 and missing the final by one place. Then to find the final times werent the quickest I regreted my mother booking that holiday.
AAA over and to the Celtics a few days later. I must say what a weekend. It was my first one and I want to go back. Everyone is soo friendly and made some good mates there. Shame about the weather really. And I mean a real real shame about the weather. I was essencitly gale force. Someone was telling me that is was a tail wind down the home straight of 6m/s which only ment to thing for 400 runners, a minus 6m/s down the back straight.
I lined up for the inviational 400m race and ended up running 52.89 which was OK considering I hardly did any training since I got back from holiday.
Yet again disaters the same tendon was giving me trouble again so I had to pull out of the 4x400m, and I felt like I let the team down soo badly, so that put a downer on it abit, but the disco made me feel better.
Only good race I had left was the Welsh Cup final, which I ran my PB the year before and breaking the Welsh League Record. I had lane 5 in Brecon, my favorite track. I ended up running 57.6 which was tidy with nobody in touching distance really, I think 2nd was 60.5?
It was my last proper race of the season, expect for the Inter-Regionals were I missed the record by 0.05 but was hungover and deep in the decathlon training. Yes Decathlon.
It was at Hexham. I did shocking really well under my PB's in every event. But I wasnt too bothered it was nothing I took too serious and it was a nice thing to wind down with for the season!
2006 PB's -
100 - 11.6
200 - 23.6
400 - 52.89
800 - 2:05.97 (Penathlon)
1500 - 4:54 (Decathlon)
100mH - 14.2
400mH - 56.6
My take on the season?
It was a one race season. One race made my season really, one race that shows all of my Winter work. Ended up ranked 7th in the UK so I cant complain.... Bring on 2007! New coach, New College, New Start