Adjustments

When I went back to Rizal a couple of weeks ago, I was a bit puzzled at the lack of people running in the track. The recreational runners and youth athletes were nowhere to be seen. Except for a few national athletes, the stadium was practically deserted. I dismissed the observation and went about my training.

After shooing away a bunch of kids loitering by the football field, a security guard approached me whilst I was doing hurdle drills. She asked if I were an outsider. “I’m with the national team,” I replied, not wanting to abbreviate my training session. I asked Sheena about this and her answer confirmed my worst fear. Rizal is closed to the general public, as it caters exclusively to national athletes for the time being.

Read: “Thoughts on the Rizal Memorial Stadium”

My heart sank. This means shifting my weekend training base to the worn out track of Ultra from the comfortable, athletics-centric aura of Rizal. I could have continued lying between my teeth. I wasn’t raised that way, mind you. If the PSC deems it fit to close off Rizal to help our athletes better prepare for the SEA Games (or due to the renovation controversy), I’m okay with that – whatever the true reason is. It’s a privilege our national athletes deserve.

Besides, it’s not like I’ve been deprived of a training venue. Ultra is still available, despite the poor state of its synthetic track. I don’t know when I’ll be able to train in Rizal again. Until then, I have to make do with what I have and make adjustments to my schedule.

Hurdle Walkover Variations (13 July 2011)

Coach Geof Chua of DLSU gave interesting inputs during my Wednesday night session. We’ve bumped into each other the past few months, since he’s training a couple of recreational runners. Whilst doing hurdle walkovers, he politely asked “Can I make a suggestion?”

“Of course!” I replied. In light of my Han Solo training routine, I appreciate such kind gestures.

The national team coach suggested that I focus on leading with knee. It was thought-provoking to say the least. I’ve always thought that I’ve (almost) mastered the leading-with-the-knee aspect of hurdling. Then it hit me, I’ve been having problems with my lead leg clearance the past few years. Instead of my thigh skimming over the barriers, it has a tendency to go over the hurdle bent in an ugly angle. Perhaps, something was wrong with the way I’m clearing.

Besides

I’ve always put much emphasis on hurdle drills. To be able to efficiently clear the 1.067m-high barriers in full speed, one has to ingrain the hurdling motion by practicing over lower barriers – and at a pedestrian pace. The main reason for my dramatic improvement in the 2005-2006 was the hours I spent drilling over the barriers.

During hurdle walkovers, I put emphasis on the kicking action of the lead leg. I figured that such a movement mimics the actual lead leg action over the senior hurdles. Perhaps I’ve poured too much attention into this kicking action that I’ve neglected the most fundamental tenet of hurdling – leading with the knee.

In the coming months, I’ll be doing a slight variation. I won’t do the kicking action during the first half of a hurdle walkover session (it’s a lot easier on the hams. I don’t see my body complaining!). After which, I’ll switch to the more dynamic version, just to get the feel of the intensity.

It still sucks thinking about how crappy I clocked at the PNG. I am dead set on running fifteen and fourteen seconds again. To get a good shot at redemption, I need to spend time on the track doing these fundamental exercises.

Return to Ultra (27 June 2011)

I was able to hitch a ride with my mom to Ultra last Wednesday. I got to the stadium a bit earlier than usual. While walking towards the track, I saw the familiar sight of tracksters training. Coach Emer and the rest of the PPVC was there. It was the first time I’ve seen the guys since I left Bacolod. Needless to say,  I was happy to be amongst them again! As an added bonus, the Ateneo team was also in the venue, albeit with a truck load of unfamiliar faces. Several former teammates were also in Ultra to take part in the nightly Frisbee festivities.

I welcomed the change in scenery. For the longest time, I’ve been training amongst an ocean of recreational runners. Having fellow track athletes in plain sight does wonders to one’s extrinsic motivation.

I kept things easy, since I’m just at the first microcycle of the GPP. I started off with a three-lap warm-up, basking under rapidly setting sun. I did running drills and hurdle drills afterward, as I strive to correct technical deficiencies. I must admit that I’ve been scrimping on the latter, opting to take short-cuts amidst my harried routine the past few months. Hence, my hurdling clearance was noticeably slower to say the least.

My Bacolod 2011 experience had strengthened my resolve to soldier on. In terms of confidence, I’m at an all-time high. My motivation, similarly, had grown exponentially as soon as I recovered my wits after that 16.5s clocking. Discipline, time management and passion are the keys to success.

I capped the wondrous training session with badass sprint endurance routine. I did seven, 100m sprints at around 14.5 seconds per rep, walking the curve in between sprints. By the third go, I felt fatigue set in. But then again, I’m used to longer distances. Easily, I shrugged off the lazy urge – using my PNG 2011 experience to fuel each and every stride.

A sucker punch to those exorbitant race fees!

I must admit that I was surprised at the exponential rise in the popularity of road running. Back in 2008 (my retirement from college track), joining runs cost around Php 400 to Php 500. An almost deserted Ultra closed at exactly 8:00 PM. Nowadays, registration fees had gone up to as much as Php 1,000! Hordes of joggers frequent the Philsports track oval, which stays open until 10:00 PM.

Even though I don’t join road runs, I sympathize with the recreational running crowd. As Kikay Runner pointed out in her blog, the cost of organizing a race remained practically the same in the 3-year period since 2008. Kikayrunner’s post eloquently depicts the issue. The corporate entities and the events organizers behind the running events of today are most probably raking in significant profits!

I have nothing against making an honest buck. After all, businesses are profit-oriented and not charities. But the exorbitant registration fees could stifle the interest in these running events. It’s not like Juan dela Cruz’s disposable income is on the rise; with increasing fuel, electricity and food prices.

Hyundai’s free fun run was a mean sucker punch to all those expensive running events. And the public received it warmly, with over 20,000 participants joining. Despite the lack of registration fees, runners still wound up with the usual timing chips and goodie bags.

Running is supposed to be the cheapest way to get fit. With a decent pair of shorts, a comfy shirt and cushy pair of running shoes, one is all set to reach that ever-so-addicting endorphin high.

In my element (31 March 2011)

After last Saturday’s less-than-ideal hurdles workout, I was dead set on redemption. Whilst warming up in Ultra last night, I felt a noticeable spring in my legs. The nighttime air was energizing – in contrast to the stifling heat last weekend. There was a mild breeze blowing across the Pasig track, prompting me to don my trusty old Ateneo track & field warmer.

I spent a good 45 minutes warming up with drills, wind sprints and starts. When the floodlights were turned on, I immediately set the hurdles (a challenge since the blue marks denoting the hurdle positions were badly faded). In my five step warm-ups, I made it a point to focus on my errant trail arm, emphasizing a fluid yet snappy swing.

And boy did I feel fast! I was highly satisfied at my hurdling technique. I didn’t wobble from side-to-side or float over the barriers. The fact that I became of conscious of my trail arm action enabled smooth movement all throughout.

Once I was adequately warmed up, it was time for the main course. For the first time since I started three-step hurdles training, I went straight to junior hurdles. It was a relatively better workout, technically. More importantly, there was this exuberant bounce in each stride. Surprisingly, I didn’t have any problems with my starts (there was no hesitation or sudden braking jerks). The speed was noticeable!

However, my hurdling rhythm hasn’t reached optimal levels yet. Although the sprinting speed was adequate, there was a subtle sense of rawness when it came to the transition from sprinting to hurdling. Moreover, I was somehow jolted by the power in legs. In the final rep of the workout, my rhythm was thrown into disarray as I was jarred by the more than forceful impact of trail leg. I thought I felt pain emanate from right leg. My instinctive reaction was to immediately stop. After a few seconds of shaking off the purported shock, I heaved a sigh of relief at the false alarm!

I rested my legs and lungs for a good 10 minutes before proceeding to the sprint workout. Since it was almost 10:00 PM, I settled for a straightforward 2x150m workout. And boy did I feel fast yet again! I pumped my knees high all throughout, mindful of my leg speed and proper arm action. I didn’t ran out of juice as I did in the weeks before.

Had I had the luxury of time, I would have gladly stayed on the track to do more reps. Doing so would deprive my body of much needed recovery time. So I erred at the side of caution and simply kept my training time controlled.

It was the best workout I had in weeks!

Confidence (24 March 2011)

My competition-less 2010 season was marked by a lack of self-confidence. This wasn’t always the case. In college, I’ve always had a firm belief in my abilities, backed up by much hard work. My two-year hiatus seemed to have sapped that well-spring of positivity. All of a sudden, the hurdles (especially the 1.067m high barriers) seemed so daunting.

I had to start from scratch. I remember my first ever three-step session. Instead of clearing the actual IAAF-regulation barriers, I settled for step hurdles, just to get my rhythm going. There and then, I realized the gargantuan amount of work thrown in front of me. In time, I recovered a good chunk of hurdling ability.

I did my first 3-step workout last night. I opted to keep things simple, after the customary hurdle drills and 5-step warm-up. I started at a high hurdling proficiency level this season. I had little difficulty negotiating over the junior hurdles. But still, I had to err at the side of caution, opting to clear youth hurdles just to emphasize speed and quickness. After all, I’m still easing into hurdling mode.

My rhythm was a bit off. In the seven reps I did last night, I bungled two. Unsurprisingly, I felt that my speed in between hurdles was lacking. I didn’t push the envelope though, wanting to save my legs for Saturday’s Rizal training. At the rate I’m going, I’ll progress to clearing junior hurdles in less than a week’s time – then to senior hurdles in a couple of weeks.

I’m quite sure that my rhythm and speed are bound to reach competitive levels in due time. What’s important is that I’m no longer fearful in front of the hurdles; I am bristling with confidence.

Thursday Night Lights (17 March 2011)

I had another great training session last night in Ultra. I’m in my second week of hurdles training, so I kept things simple, opting to focus more on the finer points of my hurdling. In the first week, I worked out over youth hurdles, before progressing to junior hurdles (0.99m) last night. I’m a much better hurdler this season than in 2010. Gone are the rustiness that have accumulated in my two-year retirement. I’ll gradually progress from the slow, five-step pattern to full-speed hurdling in the coming weeks.

As always, a sizable contingent of joggers were present; hence, I had to be extra careful whilst doing my hurdling and sprinting reps, so as to avoid hitting my fellow track oval habitues. In my immediate athletics circle, I can sense a latent animosity towards the recreational running crowd.  I feel no such rancor towards the joggers. As I’ve said in earlier posts, the running boom played a significant part in my athletics comeback.

There was a running group from the forum Takbo.ph doing their laps and interval work. It’s a good sign of bigger things to come. Road running, after all, is just one facet of the much bigger athletics scene. In a few years’ time, perhaps honest-to-goodness athletics clubs will take root in the Philippines!

I found the crisp night-time air particularly energizing. Those Thursday nights in Ultra are (probably) the closest I’ll ever get to competing at night, so I make the most out of it (thank you to the ever-so-diligent Ultimate Frisbee crowd for the lights!).

Seeing familiar faces also assuaged the boredom bound to build-up in my Han Solo training routine. In the course of my three-hour training session, I bumped into Nelvin (track teammate from college and high school) and Derek (my high school and college batch mate). The fact that I train in four different venues (Moro and Ultra during weekdays, Rizal on weekends and Celeb for weight training sessions) does much in providing timely changes of scenery.

I remember a time last year when my confidence were at record lows. The task of completing a standard 110m high hurdle race seemed so far-flung. I felt no such self-doubt last night.

Second Wind (7 December 2010)

Last Tuesday’s training session started slow. Too slow, in fact, that I almost grew frustrated. When I got to Ultra at around 6pm, the stadium was barely lit. I had to set-up the hurdles in reverse, to take full advantage of lighting. I must admit that the darkened track somehow affected my hurdling. Also, I wasn’t used to sprinting in the opposite the direction.

I kept on floating over the hurdles. I couldn’t seem to go full speed considering the circumstances. Everything changed for the better once the stadium lights were turned on, thanks to the Ultimate folks. My heartfelt thanks to those disc-throwing men and women for being bright beacons (quite literally)!

I felt so pumped up with the track basking in the floodlights. I always loved training at night. In a sense, this is the closest I’ll ever get to the feeling of competing at night. Back in college, I imagined myself competing in the SEA Games (or even the Olympics!) final. The floodlights seem to accentuate the expanse of the stadium, no matter how small the Ultra track is. I can almost imagine the cheers of the thousands of fans – the electricity of the competition.

Read “Tuesday Night Lights”

The sudden change in ambiance lifted my game. At the final rep of the workout, I finally found the optimal speed. I burst out of the non-existent starting block like a maniac, aggressively clearing the first hurdle. I had no problems transitioning into the quick three-stride pattern, in light of my faster-than-usual start. Everything felt so smooth and easy as I cleared all four hurdles with much vigor. And boy did I fell fast! I dove to the imaginary finish line ala Colin Jackson.

As I slowed down, I clenched my right palm into a fist. I wanted to scream out loud and scream to the high heavens “great workout!” Thankfully, I was prudent enough not to do so.

It was the best hurdle training session I had in months.

Track workout

Hurdle walk-overs

Five step hurdle clearances

2x40m sprint starts

3×1 hurdle starts

2×2 hurdle starts

3×3 hurdles, 3×4 hurdles

3x70m sprints

In The Dark (30 November 2010)

Since the Ultimate guys didn’t train last Tuesday, the Philsports track was barely lit. I must admit that I chickened out. A few years back, I had minimal problems hurdling in the dark. Instead, I just settled for the next best workout, and set up three hurdles adjacent to the long jump runway (the brightest free part of the track).

I focused on form, instead of speed. All-in-all, I did 8 reps over three hurdles (five-steps). For the first time in months, the junior hurdles felt low. This is a good sign in light of my transition to the senior hurdles.

I worked on my sprinting afterward. Although my starts technique is fundamentally sound, my upright sprinting form is a far cry from my college prime. Come to think of it, I never had major problems in my sprinting technique. I’ve always been a diligent running drills practitioner, spending at least 30 minutes doing form exercises per track session. However, my new routine of full-time work and part-time training had necessitated a drastic cutback in my drilling time; hence, the demise of my erstwhile sound sprinting technique.

This has got to change in the 2011 season. I promise not to slack off!

Track workout:

5-step hurdle clearances

3x50m sprint starts

3×1 hurdle starts

2×2 hurdle starts

2x150m sprints (100%)

Just in time (15 and 16 November 2010)

I must admit that my week-long layoff put me in a bind. My bout with illness, alcohol and my dad’s untimely affliction stunted an already feeble pre-competition confidence level. Since I work full-time for local investment house by day, I train mostly at night. In terms of volume, my training load nowadays is around 60 to 65% compared to my college days. As an athlete who relies on technique and hard work, rather than pure talent, such a deficit naturally elicits signs of alarm.

But then again, I must make do with what I have. I’m still thankful for being given a second shot at the sport I love!

The training sessions since my recovery had unexpectedly gone well, despite the layoff. Last Monday’s track session was intense. The first few reps of the hurdles workout was quite rusty. Gradually, I reached the proverbial “zone.” The hundreds (or thousands?) of hours I spent honing my hurdling had programmed the movements of hurdling quite well. I’m proud to say that I’ve mastered the junior hurdles! In the next hurdling session this Saturday (or Tuesday), I’ll be trying out the senior hurdles.

If things go according to plan, I might just make it in time for 4 Dec 2010 for my hurdling debut. I must make the most out of the small window of opportunity.

Track workout (15 November 2010)

2×1 hurdles (junior)

4×4 hurdles (junior)

3x100m dash (flying starts, 100%)

Gym workout (16 November 2010)

Bridges on Swiss ball

Full Bubkas

Cleans

Pull-ups + Push-ups with sidewards clap on MB

Scissor jumps

Deadlifts

Various ab exercises

Superb (26 October 2010)

Last Tuesday’s hurdling session was superb. I got to Ultra later than usual. I was surprised at the lack of joggers. Perhaps they got scared of the looming typhoon. With the stadium illuminated by those bright Tuesday Night Lights, the mood was conducive for a high quality workout.

I scrapped the preparatory hurdle drills and went straight into a competition style warm-up routine. My legs felt springy. The cool nighttime breeze helped. Although I heard the thunderous roars of inclement weather from time-to-time, as well as quick flashes of lightning, the rain did not fall. The warm-up five-step hurdle clearances were smoothly executed.

After brief warm-up sprints with and without hurdles, I proceeded straight to clearing 4 hurdles of junior height. In the initial reps, I had difficulty maintaining a smooth transition from the (non-existent) blocks to the first hurdle. A serious amount of visualization helped in correcting this flaw. The last two reps over 4 hurdles were again highly satisfactory.

In the past training sessions, I’ve always felt that I had the necessary speed and technical proficiency to sprint over junior hurdles efficiently. Moreover, I’ve re-learned synch with my hurdling rhythm. But still, something was missing. I know for a fact that I can go much faster.

Last Tuesday, I did just that in the third and final rep of the intense hurdle workout. The way I three-stepped into the fourth and final barrier was comparable to high quality sessions of my college days. As my strides followed a short-long-short pattern, I felt the speed and quickness. In the last month I’ve spent seriously training over hurdles, this is the first time I’ve experienced such a fulfilling sensation!

And it wasn’t a fluke! In the customary post-hurdle workout 150m sprints, I did not fade on the homestretch like before.

All throughout that chilly Tuesday night, I felt pumped-up. My confidence shot up to all-time highs! I just need to get used to clearing the official 1.067m high barriers and work on my hurdling endurance. If I get the aforesaid factors right, a decent comeback attempt becomes closer to reality.

Track workout:

Running drills

5-step hurdle clearance

1×2 hurdle starts

3×4 hurdles (junior height)

2x150m sprints (all out)

Sluggish (24 October 2010)

I was sluggish during yesterday’s track session in Ultra. Perhaps it was the prolonged lack of sleep. I slept for a total of 12 hours in three days last week, thanks to two consecutive night outs. Even though I had 9 hours of sleep before heading out to Ultra, the damage was done!

The workout started smoothly enough. Again, the Caloocan chapter of the Palarong Pambansa were underway. It was refreshing to see elementary kids slugging it out. It’s the epitome of pure athletic competition, with every single kid youthfully exuberant.

I started off with the customary running drills. When I did the plyometric hurdle drills, the upper part of my right calf felt weird. I felt a sharp pain each time my trail leg hit the ground after clearing a hurdle.

The hurdles workout was decent enough. Since it was the first time I cleared junior hurdles 9.14m apart (in the past weeks, I’ve been sprinting over discounted distance), I was slower than usual. I got my rhythm going in the next few reps. However, I was easily distracted by the joggers that kept on passing beside the hurdles. I was slightly out-of-focus. Perhaps it was due to the sluggishness, or the sheer silence of the stadium (Ultra was devoid of fellow tracksters).

The rain fell before I started my fourth and final rep. I wanted to cut the workout short since I was quite tired by that time. But then again, there was something about that relatively fierce afternoon rain shower that reminded me of November 2007. As always, I decided to man up and train despite the rain.

And boy did I falter! There was a hint of hesitation because of the rain. I couldn’t seem to power my way through the hurdles. At least, I did not chicken out!

Back in my college days, I never did partake of Bacchanalian excess during the track season. I observed total discipline. If I want to make a decent comeback attempt, I’d have to cut back on those unnecessary nighttime travails.

Track workout:

Running drills

Plyometric hurdle drills

1×1, 1×2, 1×3, 1×4 and 1×5 hurdles (junior height)

2x100m sprints (all out)

Getting there (16 October 2010)

I seem to forget that I’ve only been seriously hurdling for three weeks (four sessions). Prior to this period, my hurdles training had been sparse (a total of seven or so drilling sessions), due to a combination of poor motivation and sheer laziness. Prior to 25 September 2010, I never even tried three-stepping.

Read: Tuesday Night Lights (12 October 2010)

Read: Technically Deficient (9 October 2010)

Read: Feeding Off (2 October 2010)

Read: I am Hurdler (25 September 2010)

I must admit that I am mildly surprised at how rapid those seemingly lost movements came back. In three weeks’ time, I have progressed from PVC hurdles, women’s hurdles, youth hurdles to junior hurdles. From the initial fear of 5-stepping, I gradually found the rhythm to sprint junior hurdles.

The two previous hurdling sessions, mind you, were of the highest quality – comparable to my pre-retirement days. The starts was decent. I felt the speed in the sprint-in-between. Last Saturday’s workout was exhilarating. It was like I was never even gone from the sport. The hurdle clearances were snappy, the technique smooth-flowing.

I upped the ante one notch by working out over three hurdles – the first time I did so in almost three years! Feeling the quick three-stride rhythm brought forth an endorphin high unique only to hurdling. I seem to derive much satisfaction from such the sensation of efficiently sprinting over barriers at full speed!

Track workout:

Hurdle walk-over

Side-clearing

5-step hurdle clearances

1×1 hurdles, 1×2 and 1×3

3x70m starts (95%)

Tuesday Night Lights (12 October 2010)

The revival of the PATAFA Weekly Relays had infused new energy into my comeback effort. All of sudden, my Han Solo routine didn’t seem pointless anymore. Even if I’m still rusty, in light of my temporary retirement, every training day seems to bring me one step closer to athletic ideal.

Last Tuesday’s track training was one of the best – if not the best – session this season. I was able to hitch a ride with my office mate right up to the Ultra gate. I got to the stadium a little before 6. As I made my way down the driveway, I saw the track bursting with much activity. The Women’s national football team was using the field; hence, the track was (almost) totally bathed in artificial daylight. Since Christmas season means longer nights in my side of the world, this was a blessing for this working athlete!

As soon as I got dressed, I went to my usual spot – the 110m starting line. I saw familiar faces in the likes of former national team decathlete Obet Fresnido and 800m national record holder John Lozada – my former coach, Fidel Gallenero’s contemporaries in the old GTK army of the late 90′s and early oughts.

Read: “Fidel Gallenero”

Read Pinoymiler’s article on Lozada: “King of Pinoy Half Mile”

Coach Obet, Coach John and Co. are now personal coaches  to a group of 13 or so runners. Talking to those guys surely got me into the track & field groove. It brought fond memories of how Coach Toto whipped me into shape five years ago.

I took advantage of the hurdles and the Tuesday Night Lights to do some much-needed technical hurdles training. After a few rounds of hurdle walk-overs, side-clearing and 5-step hurdle clearances, I was sweating profusely. Before I knew it, a good 45 minutes had passed and the track became crowded with hordes of running enthusiasts!

Focus was key since I was attempting to three-step over junior hurdles for the first time in almost three years. At first, the noises of the football players and the collective noises of the multitude of joggers were distracting. Moreover, it took quite some time for my eyes to adjust to the glare of the flood lights.

Nevertheless, I enjoyed the moment. During my hiatus, I never thought that I’d end up competing again.

Before each rep, I visualized the movements  as I listened to pump-up music. I closed my eyes as I inhaled the crisp nighttime air, blocking myself from the world around me. Strangely, replaying Liu Xiang’s Athens 2004 gold medal win in my head almost always finds it way before each race. As I assumed the crouch start position, I kept saying to myself that “I am Liu Xiang,” only to correct it by saying “I’m Joboy Quintos – the best hurdler in the world. The best damn hurdler in the world.”

And it worked! Despite a momentary break in momentum approaching the 1st hurdle, my clearance was aggressive. The sprint-in-between was even better than last week’s session (when I cleared youth hurdles). After clearing the second and the last hurdle, I gave a monstrous dash to the imaginary finish line, emulating Colin Jackson’s famous dip.

I pumped my right fist (guts pose!) in jubilation as I walked back. What a night. What a night indeed.

Track workout:

Hurdle walkovers

Side-clearing

5-step hurdle clearance

3×1 hurdle starts (junior height)

1×2 hurdle starts (junior height)

2x150m sprints (all out)

Technically Deficient (9 October 2010)

It rained as soon as I left the house. I was prepping myself for a wet workout ahead, but thankfully, the rains stopped a few minutes after I got to Ultra.

Read: “Rained Out”

For the first time since my comeback, the number of track & field athletes had outnumbered the recreational runners. Moments such as these are rare in light of the running boom. A couple of high school teams were present, as well as Coach Emerson Obiena’s pole vault training group. My former team was also in Ultra. Again, I’m thankful that their youthful energies rubbed off!

I got to meet Coach Henry, the coach of the NCR team, for the first time since that unexpected encounter in Quezon a few years back. At that time, the wounds of my UAAP 2008 defeat were still fresh. Being unemployed and away from the sport I love, I was – needless to say – in the doldrums.

It’s great to be back!

After three good hurdling sessions the past week, I had much confidence in my hurdling now. I originally wanted to clear junior hurdles, but changed my mind as soon as I noticed an apparent lack of quickness. Perhaps my body hasn’t adjusted yet to the three-stride pattern. I still need to work on being aggressive clearing the first hurdle. I had no problems with the height of the junior hurdles, it was just that I wasn’t satisfied in terms of explosiveness and suppleness of movement.

The proper thing to do when faced with this scenario is to clear lower hurdles. Even with youth hurdles, however, I still felt slow. The first two reps were lackluster. The third and last rep was a decent attempt. Come to think of it, this is the first time I cleared 6 hurdles in almost three years! Not bad for such a long hiatus, shall I say?

The fear of hurdling so prevalent in my early attempts was non-existent. I seemed to have regained the fearlessness I thought I had lost. However, there were glaring deficiencies: (1) the sprint-in-between  (2) hurdle clearance and (3) balance.

Nevertheless, I’m quite happy to clear junior hurdles again!

In the coming weeks, I shall try my utmost best to train over the hurdles as much as possible – instead of settling for the easier alternative of training in Moro!

Track workout:

Running drills

Side clearing

5-step hurdle clearances

4×1 hurdle starts (junior height)

3×6 hurdles (youth height)

3x100m