1:1 Practice Session

A brief update on what I've been up to.

I had my 1st 1:1 session of this block of training today. I had prepared myself for a morning of physical and mental fatigue. It actually wasn't that bad. (she says whilst laying on the sofa recovering).

I call them 'No Hiding Place' sessions. 

The session consisted of an Active Dynamic warm up, Drills and Run Throughs.

Below are a clip of the run throughs and that I did.

Job done. I will be sofa surfing the rest of the afternoon. In prep for tomorrows session. What ever that is going to be.  Hmmmmmm

1 Down

So 1 week down and not a bad job done if I do say so myself. OK so I have spent a large portion of the week asleep after practice. lol  But, that just shows I have put the work in.

I managed to get a good 12 hours in one day. Missed dinner and Oprah at 4pm.  : (

Its all good though as coach Seagrave has stepped up practice once. As we have a smaller group this year. There is no hiding place. The attention to detail is welcomed. 

I got back into see my Chiro who I have not seen in over 6 months. That session was amazing as he pointed out defects that I had picked up during the summer. My lower back  had be locked up for several months. Lets just say I feel like a dash board holla girl now. lol

So more of the same and some for next week whoop whoop.

In you absence it got turned up several notches

Ive been gone for a minute from practice in Atlanta it would appear.  As the work has been turned up a whole heap.  Its only day two in this six day schedule and I am smashed but, not out.

To start off with we had body fat testing. Yep jump on the scales and then the calipers were out to measure all those areas where you hold fat. I did pretty good at 11.8%. Got some work to do by hell it could have been alot worse. 

The session yesterday was a bitch on paper and an even bigger bitch when I ran it. Short recovery session on a Monday. Why????    lol 

Sleep was the cure after practice 2 PM till 8 PM i only got up because I need a pee and was hungry.  : (

Today was acceleration I was tapped out by the second set. But, its so good to be back with the group I was able to muscle through. I still have 4 more days. No such thing as easing me in gently.  : )

I've got a new camera so here are some snaps from today enjoy.

The gang

Karl must have just had a good start he's cheesing

Black is slimming.  lol 11.8% remember 

Dani C in between her hurdle runs

Lisa looking over the workout

New toy

Update

“The secret of patience is doing something else in the meanwhile”

As usual I've just been keeping my head down and getting on with practice.  I did not over indulge of xmas so there were no extras lbs to shed.  

Atlanta had got really cold. I'm talking snow cold and all the fun stuff that surrounds the events of snow. So we have had to improvise and do treadmill sessions. I have got pretty good at them but will share that I had a spill that looked a little like this with out the dancing bit before hand. I sure did hurt my ass and have the scars to prove it.  ; (

I nearly ended up on YouTube no thanks to Dwight (also known as DP I will explain another time) who was filming and posting on twitter all day but lucky was not at that one moment.  : )

The spill did set me back a few weeks which is why this weekend will be my first outing indoors for 2010. Landing on your hip is no joke. Please be careful on treadmills.

Most of the group will be travelling to Europe in the coming weeks to compete. So we are are having a group 'Rib Fest' tonight as it will be a while till we are all together again. 

 I will update my blog when I can.  But, mostly I will be updating my Twitter account.


Here's a clip of some of the groups first outing in Kentucky last weekend. Crazy people.  LMAO( bout road trip)

On another note my friend Stephan Kreykamp has a new online magazine called 'Falsestart.tv'.  Yours truly did I little question and answer piece. Take a look

Chat soon

Jx   

  

Keeping My Head Down

I actually have not been up to much
Just practice and more practice

Hmmm

Not necessarily a bad thing.

This year around the workouts and exercises are not new. I am no longer the new girl in the group there are others. Lots of them. lol

They now have that blank stare of confusion as we go through out warm up. Or when the session for the day is told to the group by Loren. I look around now and laugh because I used to look like that. Wide eyed and bricking it. lol

So as and when I have stuff to talk about I will.

Jx

Final Leg

So I have been without my passport for a week. Its been holed up at the Chinesse Embassy going through the visa application process. Not the easiest of processes like I said its taken a week. I can remember a couple of years ago going throuh the same process and it taking 1 day. Hmmmmmm .

Im sure the pretty visa will confuse the hell out of the passport control person that greets in my Atlanta in a couple weeks. Really dont need another episode like the one I had earlier this year. If you dont remember read here




So I have two more races Shanghai being the last and then the 2009 season comes to an end. Yep the fat lady is tuning up in the wings.



Like I have said before Im looking forward to getting in the weight room, running hills, segment runs and all the other things that make up winter training. Oh cant forget the group warm up. The first time I ever did Lorens group warm up, which takes between 40 and 60 mins I saw stars and nearly passed out. He has us out there like the 'Bolshoi Ballet'
. He has since revealed that he was aware that I was struggling. But, decided to teach me a lesson for turning up in Atlanta a month late by seeing how far he could push me before I tapped out. Needless to say I will be in Atlanta before fall training starts. Point taken Loren.



See the resembalance? lol






Also Im told there will be some new faces in the training group. I cant and wont give names right now but lets say Loren has been very popular this summer. Lots of people have approached him asking him to coach them. Must be nice to be so popular. lol.

So I will introduce you to the new guys in the coming weeks.

And so racing starts. Or does it?

I went on a road trip this weekend to Lexington Kentucky. I ran in the 60m and 200m.

I put them down as my first races of 2009. Yeah I know I ran in a 55m last week in Tennessee. But that don't count 55m ain't a competing distance in my head. A good friend told me whatever time I run there will be a PR lol.

I've been in Atlanta since November going through yet another coaching change. Which means taking on a new coaches philosophy when it comes to how I will prepare for the 2009 outdoor season. Because, after all its outdoors that REALLY counts. Indoors to me just breaks up the training Meso-cycles.

Loren is a great coach for sure. I would NEVER have come here if I did not believe that 100%. I have had the opportunity of sitting in the back when he gives presentations and lectures. I find I learn better this way. People pay to listen to him speak and I sneak in the back of the lecture theatre. Pretty neat if I do say so myself. lol



He calls this phase travel to train. I finally got what he meant at yesterdays meet. In Lorens eye I won't be ready to COMPETE indoors until February. So people please yes read the results but know I have not tappered off any of my training and I'm at theses meets working on particular aspects of my race.

'There is no better place to practice than in a competition environment' Loren Seagrave.

I on the other had was some what frustrated. Basically because I'm still trying to figure out and own my start and new running technique. So why why why would you send me out in public at a college track meet to figure this out.

But, for real and jokes apart I get it. What will Joice do when the chips are down and the pressure is on?

A) Try and repeat all the things she has learnt in practice.
B) Return to what she used to do. 'You do the same you get the same'
or
C) Run down the track like her hair is on fire and just get there.

You'll be happy to know I am doing more of A albeit hesitantly with me start. lol.



Let me explain a little about the meets I have been running in. They are collegiate meets. Not your Grand Prix or Permit Meet. They have the 1 false start and you're out the race rule. (A bug bear of mine which makes me even more nervous if that is the correct word that I'm using.)

I'm supposed to be the professional athlete these kids are trying to scalp me. lol.


They don't know I'm out there 'Trying to figure out aspects of my race' They see the Olympic rings tatted on my left leg and say 'Oh Imma about to go get her' lol



So I was up in Lexington this weekend sitting in the blocks trying not to false start. Cause I'm not about to drive 5 hours to false start my arse out of a race. lol

Loren has informed me he has some reaction drills lined up for me which will stop me from doing this. I just pray it doesn't involve a Cattle Prong. lol



He was happy with the runs because I highlight to him the things I still need work on.

The 200m was also interesting I raced for the first time on an over sized flat indoor track. The track was 290 round. Strange!. It was not great running the turn was hard. As I tried to stay in the lane. Give me a European banked track any day. Well at least I can add it to my list of things I will never do again if I can help it.




My results
Event 19 Women 60 Meter Dash
=======================================================================

Name Year School Finals Points
=======================================================================
Section 1 Finals
1 Ahoure, Murielle SR Miami (FL) 7.17A
2 Brookins, Kya SO So. Carolina 7.33P
3 Kidd, Ashlee Unattached 15 7.37P
4 Maduaka, Joice Unattached 2 7.45


Event 27 Women 200 Meter Dash
=======================================================================

Name Year School Finals Points
=======================================================================

Section 1
1 Kidd, Ashlee Unattached 15 23.43P
2 Long, Brittany FR Cent.Florida 24.04
3 Maduaka, Joice Unattached 2 24.31

My friends in town for the weekend can you take him out to eat?

A couple of weeks ago both Dani and I received a PIN from Patrick Stevens which said 'Hey my friends in town for the weekend can you take him out to eat'. Funny thing is I had stayed round Dani's house that night so we both received the PIN at the same time and laughed at Patrick who was obviously trying to be slick. lol

We went back and forth with 'His names Edgar I will give him your PIN so he can contact you'. Dani and I were headed to Lennox Square Mall and during the day told Edgar this. Long story short he decided to go to the mall too. Whilst shopping a guy appeared in between both Dani and I. I thought he wanted to walk past so stepped aside to let him through. It turns out it was Edgar he was with another friend of mine Caimin Douglas. Who thought it would be funny to let Edgar breeze up to us in the mall. Hmmmmmmmm

We hung out we ate and it turns out Edgar was Edgar Davids the Football player. Yeah dumb blonde moment for Joice. Now I'm not clued up on my football players as you can probably tell.



As we were talking it turns out that Edgar had worked out at Velocity Sports. I told him Loren coached me and he couldn't believe it. He asked if he could work out with us the following day. I got Loren on the phone handed it to Edgar and long story short Edgar has been in and out of ATL over the past 4 weeks working out with us.



I now first hand have an appreciation of just what a determined and talented individual he is. He loves working out and he's a pretty decent guy too. Down to earth and a good laugh.



He kept hinting that he was quick enough to make the Dutch 4x100 team. The funny thing is with a decent pair of spikes he probably could. lol

Wheres Joice?

Its been a while since I last blogged as I needed some time to regroup and chill. I would like to thank everyone for their kind words and thoughts.

But, Im back!!



I am now pretty much settled in at my new training location. Im in Atlanta, Georgia. My new coach is Loren Seagrave.



Practice is going well. The training group dynamics are also great.




I will divulge about the people in the training group another time.

This past week has been a little hetic. There has been a delegation of coaches from Chinese Taipei. Loren has been holding morning lectures with them. Followed by the coaches observing our training group.

I was a hit with the coaches when I went with Anthony (Weight Room/Assistant Coach) to pick them up from the airport. I completly forgot about the Chineese phrase I have tatted on my wrists. I received thumbs up and won a place in there hearts. lol

I was able to sit in on some of the morning lectures. This helped me understand the process that we were going through in our practice session which followed.



The experience with the coaches has been great. I can't think what other walk of life I would have ever met them. They are so desperate to learn, engage and understand sprints, hurdles and jumps. It was great watching them. Their interpreter Shih-Chung Cheng studied at Nottingham Uni. I know he was drained daily from the lectures as there were no stop questions.



Loren has one of those brains that you just want to pick. lol

Im like a sponge around him. The fact that he likes to talk about track and stuff helps loads too.

Over the coming weeks I will introduce you to the people in my training group. Some people you might have heard of others not.

Few days off from practice

I have a couple days off from practice as we have been on it hard this week.

I think this quote sums it up



'Sometimes it's important to work for that pot of gold. But other times it's essential to take time off and to make sure that your most important decision in the day simply consists of choosing which color to slide down on the rainbow'. ~Douglas Pagels

Sharpie and a shoelace

Why is it that the simplest of things can turn everything around?




Now I never thought coming back to Orlando was going to be a picnic with Brooks. After all its not like I have been racing to the potential that he sees in me. In one of my previous post I discribed this time back as being dragged over hot coals. Lets just say its been pretty close. Brooks is a very intelligent man, vocabulary (some times blue) out of this world. So just imagine when he goes silent on you and all you get are side eyes and huffing and puffing. (Not good).

I raced again this weekend and it was more of the same piss poor average times that I have been producing.

Yesterdays Post Audit race meeting with comments that were warranted by Brooks were delivered. And then IT happened. Tino my training partner and I likend it to an epithany.

A simple track side conversation with Brooks during the session, with him discribing what he was looking for with a Sharpie pen and a shoelace seems to have given me that light bulb feeling.





Hmmmmmmmmm you might say. I say whatever it takes to get the point across.

Well let me tell you Brooks gave me two stars last night. lol Im used to getting rocks. lol

So I'm off to practice in a few minutes to see if I have managed to retain what I now understand to be spriniting.

All I can say is better this side of Olympic Trials than never.
Jx

Reflection

For those who dont't know me on Facebook. Daily I place a quote which usually reflects how I feel. As I looked around for a quote I found this one

'If you have one finger pointing at somebody, you have three pointing towards yourself.'

This quote touched me deeply. I have not been having the best of times with my races and preparation for the games. Not to what I expected of myself anyway.

So guess what?. I jumped on a plane and headed back to Orlando.

I'm here for a whle just to knuckle down and work on all the things that I am not good at the moment. No more racing for me. Probably until Trials.

I just need to be by myself, read, chill and put extra hard work in.

So please forgive me if I go silent for a couple of weeks.

I'm sure Brooks is going to drag my arse over hot coals in the coming weeks.


But, I assure you the finished product will be well worth it.

Jx

Loughborough - Update

Wow

Jet lag is a mutha.
I was absolutely broken for the race. Piss poor result and no energy.

I won't even bother to post the time. That 200 in my head never happened. Considering I just ran quicker in practice this morning. (Monday 20th May)

I have decided along with my coach to take off this week of racing and so will be heading to Geneva next week instead.

So a little recap of Loughborogh.

I am officially Jet Lagged. I chose the wrong day to come back in relation to be ready to compete. Day 7 is not my day.

I managed to leave the hand break off my car. Which proceed to roll down a small hill into Jeanette Kwakyes car. (Sorry Jeanette) This one will be taken up by our insurance companies. My mind has been all over the place. God I need to sleep!!!

Saturday night into Sunday's sleep never came. I watched the sun come up. Booo hiss to jet lag. Might have had something to do with me falling asleep in the call room before my race.

Anyway onwards and upwards.
I have a solid 10 days of prat ice before I next race.

Through the eyes of the coach

I firstly must apologise for my short sharp blog yesterday. Frustration is a beast. But, in good old Joice style, I have marinaded it and now continue forward. If anything I was just upset with myself for putting my foot down the pot hole. Jack, has come the conclusion that I am clumsy. Which is something that I really need to work on. There have been too many incidents where I have tripped, fell and walked into things. Bruising and constantly needing ice.

I applied caution yesterday and took the day off practice. The Dr was not in the office yesterday, also had something to do with it. So all I could get was a massage, which was needed. Plus ultra sound on my ankle and knee.

So yesterday I was the coaches apprentice so to speak. I sat in the stands and saw what he saw. It was actually really good for me. I watched the guys running flying 30's. Lets just say there are many ways to skin a cat. I was able to question Brooks and pretty much had a 1:1 visual training session with him.

So there you have it. Always find a positive in every negative.

I'm going back to the Dr's office now as I am her first appointment this morning. I have practice later on this evening so need to get checked out.

Chat soon

Jx

3 Days off

So I have got through this week of practice. It's been interesting and has made me look deep inside myself. Which, actually is not a bad thing.

What have I learnt from this week?

Well I found the perfect quote.

Be what you are and say what you feel because those who mind don't matter and those who matter don't mind.

My song of the moment is by that wonderful lady Kylie Minogue lol. (yes I have some Kylie on my Ipod)




So this weekend I plan on hitting the stores theres a nice pair of 7 Jeans I have my eye on. Don't worry I won't be looking for a pair of gold hot pants like Kylies. lol

As I'm on Kylie at the moment does anyone remember this Kylie Agent Provocateur commercial? It always makes me laugh. Can you believe this was banned?



Jx

What a great week I just had

Whilst browsing the net this morning I stumbled upon a blog with the following quote

“To every man there comes in his lifetime that special moment when he is figuratively tapped on the shoulder and offered a chance to do a very special thing, unique to him and fitted to his talents. What a tragedy if that moment finds him unprepared or unqualified for the work which would be his finest hour.”

Wintston Churchill.

Wow is all I can say.
If anything has spoken to me and given this year meaning its is this.

I have had an excellent week in practice running PR's in both the 300m and 400m.

For those who know me this is significant.

I called Brooks a wise old owl yesterday. Brooks forever with his charm retorted.

'Joice how long you think Ive been doing this?' (Yes for those who know Brooks I have watered down his actually reply but you get the gist of what he actually said)

Have a great weekend

Jx

No rest for the ................................

I’m officially back in Orlando ready for the next phase in my training program. It feels great to be back as I have missed the group aspect of training. Being home was good the fruits of my labour in my races shows that but, putting the bigger picture in to perspective I just scratched the surface during my indoor season.

2 personal bests over 200m and a season best that lowered in my last race in the 60m is not a bad effort.

But, here I am back to reality which is the world of Brooks Johnson. He ALWAYS makes me hit the ground running (excuse the pun) when it comes to me getting back to Orlando from London.

Session 1
So my first session was 2 x 20minute runs. For all you distance runs and joggers out there your probably thinking what’s hard about that? Well let me tell you I’m a sprinter with the attentions span of a gnat. I have done these runs before and the question is always the same what do you think about? To add insult to injury he sent me out with two 800m runners and three 400m runners. I snuck my IPOD shuffle under my t-shirt and proceeded to walk out into the playing fields of Disney for my runs.



Started off ok, if I do say so myself even had a little chit chat with the guys as I had not seen them for a while. Then the monkey jumped on my back my bouncy stride turned into me shuffling along and the gap opened, and continued to open. I was 6 mins into the run. HELP!!!!

On came the IPOD and I sang along to the songs as I tried to keep up with the guys who now looked like pin dots in the distance. Shuffle along I did as I promised myself no matter what I would not stop. I then got smart and started cutting across the fields to catch up. It’s a 20 min run not a race course. In my mind as long as I kept moving for the full 20mins I was completing the work out. I felt like Rocky as I ran through the fields. Probably looked like a pensioner on a Zimmer frame.

Needless to say I completed both runs having 30mins recovery between each. This according to Brooks is the best way for me to get the 9 ½ flight out of my legs. Hmmmmmmm

Session 2
What could he possibly have in store for me? How about 2x3x300m. For those who cant add up that’s six 300m.

I take the slow walk across the field with my training partner and start the session. Brooks shouts instructions to us as we run past. I’m trying to make them as technically sound as possible. It started raining on the second run of the first set but we continued. The heavens opened and the rain came down during or recovery. Brooks tells us at 5pm we should head back out to finish the session. Its 4:45pm and trust me it don’t look like the rain is going to relent. 4:50pm and Brooks shouts out ‘Ok ladies’. We both look at each other with that ‘Is he for real look?’ and then get up and walk out into the rain. The only way I can discribe it is the World Champs in Helsinki 2005.



Set two is completed with me doing an impression of a drown rat who can’t see. My is head is down as I run the 300s with my eyes partially open. My eyes are stinging with the rain and Brooks is threatening to make us run again if we ease up before the line.

Yep I’m back in Orlando in ‘The Sunshine State’ well not yesterday anyway.