Today was another awesome day at practice. We did hurdles again and Im having a great time with them. We had some unfortunate gale force winds today in the valley, but it didn't effect me as much as I thought it would. I cut through the wind a little bit, but even with it being so strong my power was carrying me through very efficiently.
Also, Im starting to change my mind towards a professional athlete mentality. There have been times where Im like "are you serious, you want me to run what? How fast?" You have to understand as a collegiate athlete there were things that you just weren't ready for early in the season, and we are breaking those mental barriers here. Im getting comfortable with my body being uncomfortable (if you understand). Im really learning how to force the mind to overcome difficult tasks. I have been able to get through workouts hitting the right pace and still have a good amount of energy left afterwards. Thank God for supernatural power everyday!
After the hurdle work that we do every T/TH we have a workout on the track as well. When I first started I would think I thought we just did our workout for today. lol, how wrong I was. I've had one of my hardest workouts thus far after a hurdle day, not fun. However, my body is getting more adapted to this type of training and Im getting into elite shape. I can feel my steps getting more powerful and my speed getting better. I love it.
Today coach let me in on a secret for when Im tired and my legs seem like they just wont move. The technique is to help compensate for the fatigue in your body and allow you to keep up that high intensity..it worked! (You thought I was gonna tell you, huh?)
Thursday, December 17, 2009
Tuesday, December 15, 2009
400H...finally
Well, it has been a little while since I've last spoke to you blogspot. With everything happening in the past week and a half I probably could have written 4 new posts. Unfortunately due to the the pains of some workouts causing my much needed, but unplanned naps, along with the late evening hours at the job, I haven't gotten around to sharing in a lil minute. Whats new...
Today we started our 1st day of hurdles. Im not talking about warming up over hurdles or doing the strenuous 110 drills (on our hurdle days we always warm up over 110 height since there are more of them than me), but the good stuff! Im talking about the love of 400 meter hurdles. I FINALLY was able to work on 1 hurdle in the curve from the blocks. That one hurdle though, was the highlight of the day, lol. I was really excited and kinda messed up one of the 110 drills towards the end while I was thinking about what was to come.
Initially it was tough getting reconnected with that first hurdle again, but things started to roll at about the 3rd or 4th rep. A rather faster than usual start if I say so myself. Anyway, I usually place my blocks in the middle of the lane with no diagonal like you see a lot of runners do who start in the curve. My steps are on when my blocks are straight and in the middle of the lane. Today, however, I was pretty off (which could be a good thing)! I had to move my blocks to the outside of the lane and run on that third to get my timing down today. I didn't focus enough to realize if I was taking more, less, or the same number of steps to the first hurdle as usual, but moving my blocks helped. (TIP: Block placement can often affect your stride number to the first hurdle for those young intermediate hurdlers reading.)
I know I've gotten stronger and I am probably a bit faster already so that could be the cause of my new block placement. I didn't try it today, but I may be even faster, with one less stride, by placing the block on the inside third of the lane. It took a few times to get the flame rekindled, but when I did my teammates said I looked really good over the hurdle and my Coach started hopping around and said "NOW THATS WHAT IM TALKING ABOUT"! Just another successful day at the office.
Today we started our 1st day of hurdles. Im not talking about warming up over hurdles or doing the strenuous 110 drills (on our hurdle days we always warm up over 110 height since there are more of them than me), but the good stuff! Im talking about the love of 400 meter hurdles. I FINALLY was able to work on 1 hurdle in the curve from the blocks. That one hurdle though, was the highlight of the day, lol. I was really excited and kinda messed up one of the 110 drills towards the end while I was thinking about what was to come.
Initially it was tough getting reconnected with that first hurdle again, but things started to roll at about the 3rd or 4th rep. A rather faster than usual start if I say so myself. Anyway, I usually place my blocks in the middle of the lane with no diagonal like you see a lot of runners do who start in the curve. My steps are on when my blocks are straight and in the middle of the lane. Today, however, I was pretty off (which could be a good thing)! I had to move my blocks to the outside of the lane and run on that third to get my timing down today. I didn't focus enough to realize if I was taking more, less, or the same number of steps to the first hurdle as usual, but moving my blocks helped. (TIP: Block placement can often affect your stride number to the first hurdle for those young intermediate hurdlers reading.)
I know I've gotten stronger and I am probably a bit faster already so that could be the cause of my new block placement. I didn't try it today, but I may be even faster, with one less stride, by placing the block on the inside third of the lane. It took a few times to get the flame rekindled, but when I did my teammates said I looked really good over the hurdle and my Coach started hopping around and said "NOW THATS WHAT IM TALKING ABOUT"! Just another successful day at the office.
Sunday, December 6, 2009
Time well spent
Yesterday marked another annual family Christmas party here in FL. Every year we get together to see each other, talk, play games, and just have a good time. As a first-timer I had an amazing time! Cheerful music warmed the large house as relatives arrived to decorated lights, flowers, and Christmas colors. There were probably 45 people that were scrambling around at one time, and about another 20 or 30 who unfortunately missed out this year.
I ended up meeting many cousins I’ve never met, at least remember meeting, and many of their children too. Finally, the stories of relatives “in the good ol’ days” were piecing themselves together as I met some of the participants from them. Everyone was soo welcoming and loving as our family naturally is, and I definitely felt welcome.
We had tons and tons of food which, not surprisingly, felt inadequate after a few minutes. I felt like I was experiencing Thanksgiving all over again, because Lord knows that I was thankful for all that food! Included were deviled eggs, fresh veggies, ham, grilled and barbecued chicken, peas, sweet potatoes, cabbage, corn bread, and green beans to name a few. The peas and sweet potatoes were my absolute favorites and you better believe I went back for seconds (LOL).
The night was great and after dinner we played charades and a few other games. Although a few of my favorite cousins weren’t really there we all had a great time. I always like playing around with my younger cousins and listening to them try to catch me up on their whole life before the night ends :). There was one conversation though, that was drilled to my head when it was all said and done. After listening to a few stories from my uncle Jimmy-Lee, he said, “Now you listen here. Whatever you end up putting your mind to, you make sure that it’s what you want and you don’t let anything stop you from achieving it.” He told me that nothing is impossible for me and that I can be great, but I have to really want it in my heart. “You have to be willing to go further than when it starts to get tough, and never quit,” he said. “Sometimes you have to make sacrifices that will be tough, but they’ll get you to that level of greatness that you’re striving for. Do something,” he continued, “that is yours that no one can take away from you, so when it’s all over you can say that you did that. In everything you do, you should be so determined to do your best so that every time you would feel honored to sign your name on it saying Daniel stood here, Daniel did this work.” He really spoke to my heart and just reminded me that if there is something you want, you have to set your mind on really achieving it with no compromise, and you can’t say it’s too hard I quit anytime in between. When the time comes for me to step up and dig deep, I want to say that I was able to pass the challenge!
I ended up meeting many cousins I’ve never met, at least remember meeting, and many of their children too. Finally, the stories of relatives “in the good ol’ days” were piecing themselves together as I met some of the participants from them. Everyone was soo welcoming and loving as our family naturally is, and I definitely felt welcome.
We had tons and tons of food which, not surprisingly, felt inadequate after a few minutes. I felt like I was experiencing Thanksgiving all over again, because Lord knows that I was thankful for all that food! Included were deviled eggs, fresh veggies, ham, grilled and barbecued chicken, peas, sweet potatoes, cabbage, corn bread, and green beans to name a few. The peas and sweet potatoes were my absolute favorites and you better believe I went back for seconds (LOL).
The night was great and after dinner we played charades and a few other games. Although a few of my favorite cousins weren’t really there we all had a great time. I always like playing around with my younger cousins and listening to them try to catch me up on their whole life before the night ends :). There was one conversation though, that was drilled to my head when it was all said and done. After listening to a few stories from my uncle Jimmy-Lee, he said, “Now you listen here. Whatever you end up putting your mind to, you make sure that it’s what you want and you don’t let anything stop you from achieving it.” He told me that nothing is impossible for me and that I can be great, but I have to really want it in my heart. “You have to be willing to go further than when it starts to get tough, and never quit,” he said. “Sometimes you have to make sacrifices that will be tough, but they’ll get you to that level of greatness that you’re striving for. Do something,” he continued, “that is yours that no one can take away from you, so when it’s all over you can say that you did that. In everything you do, you should be so determined to do your best so that every time you would feel honored to sign your name on it saying Daniel stood here, Daniel did this work.” He really spoke to my heart and just reminded me that if there is something you want, you have to set your mind on really achieving it with no compromise, and you can’t say it’s too hard I quit anytime in between. When the time comes for me to step up and dig deep, I want to say that I was able to pass the challenge!
Wednesday, December 2, 2009
Sports Research
As a rookie professional I naturally have a LOT of questions and am very very curious about everything involved. I need to know things that will help me make informed decisions on things like agents, vitamins/supplements, meets, sponsors, etc. Since I was not a great stand-out athlete in college, rather an underdog athlete with limited resources, I have to acquire most of this information for myself. As much as I welcome it, people don't go around telling you all the in's and outs of the sport. I have however, been asking some of my teammates who are sponsored and my coach for information on the rather immense list.
Of late I have been researching topic of vitamins and supplements. Im always disappointed when I hear of athletes (especially T&F) doping and continually drawing negative attention to the sport. I really don't like the idea of having to take something for my body to perform at maximum capacity during workouts or competition. I would much more prefer to get all of my vitamins through my regular food intake. That way I would feel more accomplished with no question as to whether the powered mix helped me out or was it my body's natural strength and stamina.
Some people may argue that most of the vitamins and supplements are natural, they're just extracted from whatever meats, fruits, or vegetables they are found in. My response for that is that "God put everything he wanted in everything he wanted (Dr. Mike; Spirit of Faith). Extracting these vitamins is not natural, therefore I would rather acquire mine from food intake. However, I am interested to know and understand this issue so if there is no better way of gathering the necessary microbes, enzymes, and the like then I may be willing to take supplements.
Im just in the very early stages of research on this topic so I will keep everyone posted on any relevant or helpful findings. FEEL FREE TO COMMENT :)
Of late I have been researching topic of vitamins and supplements. Im always disappointed when I hear of athletes (especially T&F) doping and continually drawing negative attention to the sport. I really don't like the idea of having to take something for my body to perform at maximum capacity during workouts or competition. I would much more prefer to get all of my vitamins through my regular food intake. That way I would feel more accomplished with no question as to whether the powered mix helped me out or was it my body's natural strength and stamina.
Some people may argue that most of the vitamins and supplements are natural, they're just extracted from whatever meats, fruits, or vegetables they are found in. My response for that is that "God put everything he wanted in everything he wanted (Dr. Mike; Spirit of Faith). Extracting these vitamins is not natural, therefore I would rather acquire mine from food intake. However, I am interested to know and understand this issue so if there is no better way of gathering the necessary microbes, enzymes, and the like then I may be willing to take supplements.
Im just in the very early stages of research on this topic so I will keep everyone posted on any relevant or helpful findings. FEEL FREE TO COMMENT :)
Wednesday, November 25, 2009
Outside the comfort zone
Im consistently making strides towards the future, daily. I have just started my third phase of training which is more of the sprint endurance cycles that I will need to help sustain speed and form in the latter part of my race. I am doing my own separate workouts instead of the same workouts as everyone else with the addition of more sets. My workouts haven't been outrageously difficult though, which means that we are building in the right direction easing into the changes. We have been moving to a lot of pace work while still maintaining my form and correct running mechanics. This is good so I will know what certain times feel like, so as we make the pace faster I will be able to stay on target and know where I am.
We also started hurdling as of yesterday. We didn't do much, but enough to get reacquainted with the motions of hurdling. We did a few drills then went over the top of some 39's. We did them pretty easy and were getting our muscle memory back into hurdle-shape. Some of the guys were surprised that my form was so astounding, but I don't know why. Its not like Im crap, I mean I did compete for 8 years on a national level besting a #3 spot in high school, and cracking the top 50 year in and out of college. But I digress, I still have a lot to work on as far as form, and Im here to learn.
When I was in high school I was killing people on the track left and right and thought my stuff was at least decent. That is until I got to college and noticed that my form was a bit off, to say the least, and we worked on fixing it. After that I had been competitive in much of my races and even nationally, but never made it to the big dance. Now as a professional, Im realizing that at each level things need to changed, and my whole running mechanics is now on the verge of revamp to better fit my race and the type of runner I am.
Instead of running as fast as you can until your dead then finishing with heart, Im learning that you have to run smart and efficient. That means using each step to transfer as much force to the ground as you have allowing you to propel down the track with much less effort. One problem...I need some power, lol. As you can imagine this is not an easy task, and at times if very uncomfortable. Im used to conserving energy by running a certain way when I need to use more energy to conserve more (if that makes sense?).I think the weight room is going to be XTRA key in my development this year. We are doing good exercises that is more sport specific to the areas of our body that will help us with our running mechanics. It seems so simple, but to put everything together properly is a challenge in itself. I was looking at some of the athletes and only when I looked across the track did I realize that the angles we work on, the opening of our "gate" (distance from one foot to the other while running), and really concentrating on squeezing the abs and REALLY driving the arms is what so many pro runners make look easy towards July and August. That doesn't come easy and I am going to have to focus on those key things for my race so by the time the season rolls around Im not going backwards trying to tune up my running mechanics.
Track is a constant mental challenge that forces your body to do what your mind wants. You have to keep the good techniques, throw the bad out, and add on the new material you learn in order for everything to come into play just right, and when you need it most. Those of you who know me and have seen me run in the past may see a totally different DK on the track come spring. Patience in progression and results will be key through this process also. You can't have the world tomorrow or you wouldn't appreciate it...build up from the street, city, state, and country so you know what it takes to get there.
We also started hurdling as of yesterday. We didn't do much, but enough to get reacquainted with the motions of hurdling. We did a few drills then went over the top of some 39's. We did them pretty easy and were getting our muscle memory back into hurdle-shape. Some of the guys were surprised that my form was so astounding, but I don't know why. Its not like Im crap, I mean I did compete for 8 years on a national level besting a #3 spot in high school, and cracking the top 50 year in and out of college. But I digress, I still have a lot to work on as far as form, and Im here to learn.
When I was in high school I was killing people on the track left and right and thought my stuff was at least decent. That is until I got to college and noticed that my form was a bit off, to say the least, and we worked on fixing it. After that I had been competitive in much of my races and even nationally, but never made it to the big dance. Now as a professional, Im realizing that at each level things need to changed, and my whole running mechanics is now on the verge of revamp to better fit my race and the type of runner I am.
Instead of running as fast as you can until your dead then finishing with heart, Im learning that you have to run smart and efficient. That means using each step to transfer as much force to the ground as you have allowing you to propel down the track with much less effort. One problem...I need some power, lol. As you can imagine this is not an easy task, and at times if very uncomfortable. Im used to conserving energy by running a certain way when I need to use more energy to conserve more (if that makes sense?).I think the weight room is going to be XTRA key in my development this year. We are doing good exercises that is more sport specific to the areas of our body that will help us with our running mechanics. It seems so simple, but to put everything together properly is a challenge in itself. I was looking at some of the athletes and only when I looked across the track did I realize that the angles we work on, the opening of our "gate" (distance from one foot to the other while running), and really concentrating on squeezing the abs and REALLY driving the arms is what so many pro runners make look easy towards July and August. That doesn't come easy and I am going to have to focus on those key things for my race so by the time the season rolls around Im not going backwards trying to tune up my running mechanics.
Track is a constant mental challenge that forces your body to do what your mind wants. You have to keep the good techniques, throw the bad out, and add on the new material you learn in order for everything to come into play just right, and when you need it most. Those of you who know me and have seen me run in the past may see a totally different DK on the track come spring. Patience in progression and results will be key through this process also. You can't have the world tomorrow or you wouldn't appreciate it...build up from the street, city, state, and country so you know what it takes to get there.
Wednesday, November 18, 2009
On the Track
This week marks the beginning of our actual routine that we will get into and work out up through the start of indoor season. On Mondays we usually run something crazy then lift upper body; Tuesday is still crazy, but faster then lower body lift; Wed is LEG DAY which sounds about as bad as it is; Thursday is back to a faster paced workout which hurts soo much due to the prior 3 then upper body lift; and finally Friday we do a more technical day and a lower body lift. All of that is piled on top of standing up at the job after practice at least 4-5 times a week from anywhere between 6-9 hours. Talk about a tough schedule...the only thing I can't figure out is that whenever I have to work Im soo tired and want to just take a nap and rest. It doesn't matter what day I happen to work, but when Im not working and I feel like I should try to catch up on sleep, Im not tired and end up going somewhere or running errands the rest of the day. I've gotta get this thing straightened out man, lmbo!
Besides a tough 3 days of the week already we ended up having our 1st team meeting about team problems. Thankfully Im getting along with everyone and have not been such an issue to coach, but some others...hmmm. lets just say that a few of the team members happen to coincidentally have some urgent emergency on the same day every week, thus missing out on one of the more challenging workout days. Everyone has noticed prior today, but Coach Mitchell had enough of it and decided to speak on the matter and the consequences. I personally have always been a VERY hard working athlete and person on a general basis. I like to put my heart in the things that I do so that my choices/job/speech/etc exudes excellence (Part of HU charge to Alumni also) so that I can get out a greater benefit. I really get upset at people (even those who are naturals at something) who just don't try, or give up too easily. It drives me crazy sometimes that people want and want and want, but will not bother to put in the time it takes to actually get. I feel like if you will not do something with your whole mind and body then you may as well do something else because you 1)wont get the results you really want, 2)could be doing something else you are willing to put the effort into, 3) save a lot of others from wasting time trying to encourage, help, and motivate you to succeed. I always say that if you are going to do something you may as well do it to the best of your ability, whole-heartedly, so that you can be happy and thank God for what you've accomplished; anything less is just wasting time. It really isn't worth the mediocre or complacent struggle to get only half-way in a thing. Either get your priorities together, or collect your sorry efforts together and move on! SO, we'll see what happens.
Besides a tough 3 days of the week already we ended up having our 1st team meeting about team problems. Thankfully Im getting along with everyone and have not been such an issue to coach, but some others...hmmm. lets just say that a few of the team members happen to coincidentally have some urgent emergency on the same day every week, thus missing out on one of the more challenging workout days. Everyone has noticed prior today, but Coach Mitchell had enough of it and decided to speak on the matter and the consequences. I personally have always been a VERY hard working athlete and person on a general basis. I like to put my heart in the things that I do so that my choices/job/speech/etc exudes excellence (Part of HU charge to Alumni also) so that I can get out a greater benefit. I really get upset at people (even those who are naturals at something) who just don't try, or give up too easily. It drives me crazy sometimes that people want and want and want, but will not bother to put in the time it takes to actually get. I feel like if you will not do something with your whole mind and body then you may as well do something else because you 1)wont get the results you really want, 2)could be doing something else you are willing to put the effort into, 3) save a lot of others from wasting time trying to encourage, help, and motivate you to succeed. I always say that if you are going to do something you may as well do it to the best of your ability, whole-heartedly, so that you can be happy and thank God for what you've accomplished; anything less is just wasting time. It really isn't worth the mediocre or complacent struggle to get only half-way in a thing. Either get your priorities together, or collect your sorry efforts together and move on! SO, we'll see what happens.
Wednesday, November 11, 2009
New Things = New Pain
Firstly, I wanted to apologize for the messaging hiatus. Things have been moving pretty fast and the past few weeks were hectic. I have been doing alot: from doing work on my car, to hanging out with cousin in MIAMI!! to watching my brother's DII basketball tournament at Disney, and practicing and working all in between. Practice is starting to heat up; we are now in our 2nd phase of training and are beginning to do workouts on the track. This week is easily the hardest week we have had thus far. We have been doing a lot of volume which tires the body. I have to do more than the rest of the team since I'm the only 400 runner we have...sucks! Those last few runs have really been taking it to me and fatigue sets in real fast when everyone else is finished. Just know when your workout starts with 16x...? just know that its not going to be a fun workout day.
We also started lifting this week, only 2 days to shock the body into weight shape, then next week we are taking it to the wall with the regular 4 days lifting. It was pretty intense on Monday, and it was almost chaotic. Our lift exercises are in circuits and it seemed like everyone was moving at their own pace, jumping in and out of turn, trying to get it done first. There was limited help with the specific technique details which is something I would probably prefer so that the lifts are done correctly. After 2 days my arms and shoulders are STILL xtra sore. More pain to come tomorrow...but Im going to work through the pain now so I dont have to later.
We also started lifting this week, only 2 days to shock the body into weight shape, then next week we are taking it to the wall with the regular 4 days lifting. It was pretty intense on Monday, and it was almost chaotic. Our lift exercises are in circuits and it seemed like everyone was moving at their own pace, jumping in and out of turn, trying to get it done first. There was limited help with the specific technique details which is something I would probably prefer so that the lifts are done correctly. After 2 days my arms and shoulders are STILL xtra sore. More pain to come tomorrow...but Im going to work through the pain now so I dont have to later.
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