Saturday Hills, Gym and Babylonian Demi-Gods ? Pinoy Athletics

Pirie Enzo

It has been a tough week for Sports Blogs Post Olympic Games. Especially Track and Field blogs in the Philippines. We had 189 views on Saturday which is are lowest count since August 1 (where we had 166 views). Pinoyathletics has now covered there Olympic back log and will now be getting up to date on local sports news. We have also looked at the situation with the PSC reaction to the results of the team of 11 sent to the Olympic Games.

I am posting my Saturday session to fill in the time between events. I get up at 7.00, but in this case i was unable to sleep so?I pretty much just lay in bed from 1.00 in the morning. When i get up i need to have a breakfast which wont make me spew up or at least not spew up too badly later on. I opted for a large bowl of Nutri-Grain with a little bit of Milk.

As i get to the station i realize?i need to buy a ticket, Saturday is the worst day to get a ticket as the ticket office is closed?I have to go and get out money from the ATM for the ticket machine. I hate being in this situation as the ticket machine doesn?t do weekly tickets (which are much cheaper). So?I end up having to waste money on an extra one way ticket to the city. PAK! But it?s still? better than getting a $200 fine by the NSW Police for not having a ticket.

The trip to the city to do my hill sprints is a 45 minute train ride and then a 15 minute bus ride (I don?t have a car), followed by a 10 minute jog to centennial Park in Sydney.? I knock back half my creatine with water on the way down (im saving the other half for later when I goto the gym). When i get off from the station I swipe my ticket and remember to go and buy a weekly ticket.

As i get off the bus, im still wearing my heavy back pack with my spikes,?four drink bottles (creatine now empty, whey protein with milk, gatorade and plain water)??gym towel (yes im going to the gym after this even though i had no sleep), skipping rope (for warmup), bottle of amino tablets, wallet (of course). I put on my headphones attached to my cellphone and begin the jog past the cricket grounds to the park. As i go for the jog i overtake recreational runners wearing my backpack. I see this almost as a type of resistance training, and i remind myself i need to buy a weighted vest for some of my training sessions in particular the 6x200s in 26s off 3 mins. I stop by the bathroom to change into my 2xu running shorts. Then head over to the trees where my training group is showing up.

For warmup i have now switched to a dynamic set of exercises recommended to me by UST Medical Graduate Trecia Ricalde. Inchworm, Running arms, Lunges, Walking High Knee, Lunge Twist, over-under (basically walking a march). I then follow-up with some wall drills swinging straight legs, swinging cross legs, and hurdle tucks. After this i do a stride out followed by a skip 3 times, followed by a stride out butt-kick run?three times?and then i put my long spikes on. As we are running on grass the spike nails are 12mm long, on track they are 6mm long. I do a couple of run throughs on the grass. I have come prepared for are standard 120,130,140,150,150,140,130,120 hill session but today the coach tells us we will only be doing 4 runs. He doesn?t tell us what they are though that is the rub. He gets us to run a further four times up the hill over 40m, I clearly win all of these despite the coach is the one who says go and he takes an early start after i win the first one. The session ends up as 100, 120,150,200, at least we have 8 minute rests. I?m close behind on 100-150 in the top 2-3. However on the last one the coach makes up a bet, he says whoever finishes last on the last one will be buying coffee for the winner. He then proceeds to handicap everyone according to ability for this event. In the dying stages of the race the older sprinter in the group Iain passes me and i see him raise his hand going over the line Ben Johnson style. I then look over my shoulder and see the coach being passed on the last stride by Tim one of are younger student sprinters and looks like the one who made the bet is the one buying the coffee.

After rewarding myself with a tasty bacon and egg roll and downing my bottle of whey protein I decide to head to the Sydney University Gym. My warm down jog is the same route back to the bus stop I did this morning. Luckily due to fluids being consumed my back pack is now a bit lighter. I get off the bus a bit later and grab another bus to the University. When I get to the University?I notice this really cool statue?I never saw before and thought it was very appropriate outside the gym.

Much Cooler than any Marvel or DC Comic book character. The Legendary King of Uruk Gilgamesh went on a quest for Immortality in the 3rd Millenia BC.

This plaque explains the legacy of one of the Legendary Hero?s of the very ancient world.

As I am now focussing on the 400m in my last competitive season of athletics. I am doing a much higher rep range. Last month i started on 5 sets of 20 reps, now i am down to my third and last week of 5 sets of 15 reps. I will have one week off weights and then move down to 5 sets of 12 reps. 12-15 reps is considered muscular endurance which is specific for the needs of a 400m run.I started with the Deadlift I like to keep warm so i kept my track suit tops and bottoms on for the first lifts warmup was 50kg x 15, then a short rest then 80kg x 15 the speed of the lifts was still good at 80kg. I then decided i was going to make this third rep my last one and went for a rep pb my previous was 95kg a month ago for this number of reps. I put on 105kg put a good song on my head phones, chalked up my hands, and removed track suit. These were definitely all ?Dead? Lifts as i found by after number 12?I had to really concentrate with reseting the lifts. However was surprised i could get to this many. Later i tried 180kg but failed, but was able to get one out at 130kg. Interesting how important gradual progression is.

Incline Dumbell Press ? 12kg (each hand) x 15, 18kg x 15, 22kg x 13

Tbar Row pulls 5 sets 20,20,20,32,32 kg.

Situp Machine 5,5,10,10kg (usually do this last but someone was using seated row)

Seated Row 25,32,39,45,45 kg. (exhausted)

Dumb bell swings 3 x 100 swings x 3kg

Wrist strengthening exercises 2?4 exercises with 5kg in each hand.

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Source: http://pinoyathletics.wordpress.com/2012/08/19/saturday-hills-gym-and-babylonian-demi-gods/

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