Ive been meaning to jump on here and update everyone on all that has gone on but I kept putting it off. The main goal between the indoor and outdoor season is to get a good base of training in that will hold me all the way to the end of the season.
I had the chance to go to the Olympic Training Center in Chula Vista, California for a USATF workshop. USATF brought a bunch of high jump, pole vault, long jump, and steeplechase athletes to the center to do a variety of tests including high speed running analysis, nutritional analysis, functional movement screening, and bio-mechanical vault analysis. All really good stuff, I have done all these things before but wanted to see where I was in comparison to last year and was pleased to find that I am ahead of where I was a year ago!
Since I was getting a free trip to California I decided to stay around for about a week and get some good training in. I gotta give a big shout out to my buddy Jeff Coover for putting me up and putting up with me for the week that I was in San Diego. It was great we would drive to the center get a great workout in or jump session and then jump in the ocean which was awesome for recovery. I had 2 jump session at the center and Tye Sevin the vault coach at the center was nice enough to help me out and I think I really started putting some things together. Heres one video from 6 lefts on a 5m 13.8 taking off around 13ft.
After coming home from the center for about a week Amanda and I drove down to St. Louis and stayed with Jeff Hartwig for about a week during Amanda's spring break. I had 2 jump sessions down there with Jeff and Lane Lohr. Its funny how my understanding of the vault has changed this year and I think that my week down in St. Louis really opened my eyes to what Im really wanting to do in the vault, and I really think its going to have a big impact on my jump. Heres a video from the 2nd jump session even tho its a miss this is another step closer to where I want to be. Now Im going to just strengthen that jump and just try to replicate it over and over again. My schedule coming up is the Drake Mall Vault, and Drake Relays.
Always Pursuing
-Mark-
Monday, April 9, 2012
Thursday, March 8, 2012
US Nationals and a week off
Yes I know its been over a week since Indoor Nationals and almost a month since my last post, Yes I know. This is how this all works, If I am happy about a meet, I going to be happy and excited about writing a blog and telling you all about it. Well as you have guessed if you didnt already know I wasnt too excited about how the meet went and wasnt super excited to get on here and relive it.
I finished 3rd at USA Indoor Nationals, your all probably thinking,"Mark thats good, hundreds of people would change places with you in a second." Well it isnt good enough, maybe thats what keeps me hungry even tho Ive been vaulting for 12 years, I just always want more.
I finished 3rd with a 3rd attempt clearance of 5.60m/18'4". The bar went up to 5.72m/18'9" I was actually over the bar on my second attempt when I got a little lost in the air, opened my mouth to yell because I thought I knocked the bar off and when I yelled I hit the bar off with my teeth, Bummer!
Looking back now Im grateful for a little time off, Ive been vaulting for about a year and a half without a break so a couple of weeks will go a long way. With this little bit of time off Ive been going back and looking at my indoor season, not my best ever, but I think that Im right where I need to be. Of course I want to jump high ever time I step on the runway. I know this is a process, Ive made a lot of changes since September and I think Im a little over halfway to being where I need to be. Ive got about 4 months until the Olympic Trials and I know that I will be ready when that time comes.
The first thing Im working on is changing my grip over to glue, chalk and I have had a long fairly healthy relationship but here recently is just isnt working out. This indoor season I just wasnt confident in my grip, i would be half way down the runway trying to adjust my grip on the pole. Instead of focusing on the takeoff and what I wanted to do on the jump I was thinking about my grip and wondering if i would be able to hold on to the pole. I decided with my time off that I would try a few different set ups with my grip and really try to make it work. I asked Brad Walker and Jeff Hartwig what they used for their grip, Brad uses a glue that someone made him and cant be bought anywhere, so thats out, Jeff gave me a little bit more accessible technique. I tried it out on monday and at the end of practice, was able to use it confidently, not before the glue pulled my top layer of skin away and gave me a big blister. So now Im waiting for the blister to heal so I can get back on the runway and get back at it.
This week Ive been testing myself to see where Im at and compare that to where I was back in October. We do this so we know if the training were doing is working or not. Monday I ran through a 5m speed trap with a 35m run in and ran 10m/second, I had never done this in practice before so that was a new PB. Yesterday I did standing long jump into a sand pit and from toes to heels I jumped 10'1". Weve also changed the lifting around a little bit, which has got me good and sore, along with starting up gymnastics again.
Next weekend Im going out to Chula Vista, California to do some training at the Olympic Training Center. Im really looking forward to some great weather and outdoor training. Ill try to do better on updating this beast a little more regularly.
Always Pursuing -Mark-
I finished 3rd at USA Indoor Nationals, your all probably thinking,"Mark thats good, hundreds of people would change places with you in a second." Well it isnt good enough, maybe thats what keeps me hungry even tho Ive been vaulting for 12 years, I just always want more.
I finished 3rd with a 3rd attempt clearance of 5.60m/18'4". The bar went up to 5.72m/18'9" I was actually over the bar on my second attempt when I got a little lost in the air, opened my mouth to yell because I thought I knocked the bar off and when I yelled I hit the bar off with my teeth, Bummer!
Looking back now Im grateful for a little time off, Ive been vaulting for about a year and a half without a break so a couple of weeks will go a long way. With this little bit of time off Ive been going back and looking at my indoor season, not my best ever, but I think that Im right where I need to be. Of course I want to jump high ever time I step on the runway. I know this is a process, Ive made a lot of changes since September and I think Im a little over halfway to being where I need to be. Ive got about 4 months until the Olympic Trials and I know that I will be ready when that time comes.
The first thing Im working on is changing my grip over to glue, chalk and I have had a long fairly healthy relationship but here recently is just isnt working out. This indoor season I just wasnt confident in my grip, i would be half way down the runway trying to adjust my grip on the pole. Instead of focusing on the takeoff and what I wanted to do on the jump I was thinking about my grip and wondering if i would be able to hold on to the pole. I decided with my time off that I would try a few different set ups with my grip and really try to make it work. I asked Brad Walker and Jeff Hartwig what they used for their grip, Brad uses a glue that someone made him and cant be bought anywhere, so thats out, Jeff gave me a little bit more accessible technique. I tried it out on monday and at the end of practice, was able to use it confidently, not before the glue pulled my top layer of skin away and gave me a big blister. So now Im waiting for the blister to heal so I can get back on the runway and get back at it.
This week Ive been testing myself to see where Im at and compare that to where I was back in October. We do this so we know if the training were doing is working or not. Monday I ran through a 5m speed trap with a 35m run in and ran 10m/second, I had never done this in practice before so that was a new PB. Yesterday I did standing long jump into a sand pit and from toes to heels I jumped 10'1". Weve also changed the lifting around a little bit, which has got me good and sore, along with starting up gymnastics again.
Next weekend Im going out to Chula Vista, California to do some training at the Olympic Training Center. Im really looking forward to some great weather and outdoor training. Ill try to do better on updating this beast a little more regularly.
Always Pursuing -Mark-
Tuesday, February 14, 2012
A week in perth
Im sitting on the beach watching my last sunset in Perth and there is this cool haze in the air that makes the sun reflect off the water in this really amazing way. I can count 25 wind surfers and its cool enough to be able to relax on the sand without getting burnt.
What a week it's been, forget the jumping, that wasn't so good but this week is the exact thing that I needed. Im just can't stand being indoors all the time, I like jumping indoors, competing that is, but it gets real boring real quick, training inside all the time. For the past 4 or 5 years I've really thought about getting out of the Midwest, at least while im competing and still jumping. Getting to where you can train outside and not freeze to death in the winter months. I could definitely live in Australia if it wasn't so far from everyone I know and love. Anyway let me tell you about my week and why it's been so awesome that I would consider living here.
First of all the temperature had been in the 90's all week which has allowed me to get a real nice tan. Second training has been great, the track and facilities here are great and the wind has been a nice tail everyday I've been here. Except for the day of the meet, that was a little swirling but oh well, I guess it can't be completely perfect. The hotel I've stayed at is right on the beach and I've swam in the Indian ocean almost every day. Sunday I went with Russ Winger, and Tara Patterson to this little island right off the coast called Rottnest island. We swam, snorkeled and drank Coronas all day in probably the most beautiful place I've ever been. I was finally able to try out my waterproof camera and got some really cool video underwater. I've been able to train every day at the track and today I jumped, I was really hoping to be able to train with Steve Hooker, one of the best vaulters in the world, and his coach Alex Parnov but communication has been tough and so I haven't really been able to. I jumped today really working on posture and driving off the ground into the pole, posture pressure knee, is what my mantra was today. Posture into the takeoff, pressure the pole and see the knee as I swing up. It seemed to work well, Saturday I had some trouble since it was my first outdoor meet in dealing with the conditions and was kind of leaning back a bit at takeoff. I jumped 535m/ 17'6" and had a really good jump at 555m/ 18'2" but couldn't keep it up.
Today in traveling to Sydney, it's a bit sad to leave this beautiful place and the great weather, I guess the weather hasn't been quite as nice in Sydney. I will be staying in the Olympic village in Sydney and I compete Saturday. Im looking forward to trying out my new cues and really hitting the box hard and blowing some bars up.
As beautiful as this place is and as much as im dreading coming back to winter in Indiana there's a huge part of me missing that I have to get back to. Happy Valentine's day Amanda, love you and miss you.
Always Pursuing,
Mark
What a week it's been, forget the jumping, that wasn't so good but this week is the exact thing that I needed. Im just can't stand being indoors all the time, I like jumping indoors, competing that is, but it gets real boring real quick, training inside all the time. For the past 4 or 5 years I've really thought about getting out of the Midwest, at least while im competing and still jumping. Getting to where you can train outside and not freeze to death in the winter months. I could definitely live in Australia if it wasn't so far from everyone I know and love. Anyway let me tell you about my week and why it's been so awesome that I would consider living here.
First of all the temperature had been in the 90's all week which has allowed me to get a real nice tan. Second training has been great, the track and facilities here are great and the wind has been a nice tail everyday I've been here. Except for the day of the meet, that was a little swirling but oh well, I guess it can't be completely perfect. The hotel I've stayed at is right on the beach and I've swam in the Indian ocean almost every day. Sunday I went with Russ Winger, and Tara Patterson to this little island right off the coast called Rottnest island. We swam, snorkeled and drank Coronas all day in probably the most beautiful place I've ever been. I was finally able to try out my waterproof camera and got some really cool video underwater. I've been able to train every day at the track and today I jumped, I was really hoping to be able to train with Steve Hooker, one of the best vaulters in the world, and his coach Alex Parnov but communication has been tough and so I haven't really been able to. I jumped today really working on posture and driving off the ground into the pole, posture pressure knee, is what my mantra was today. Posture into the takeoff, pressure the pole and see the knee as I swing up. It seemed to work well, Saturday I had some trouble since it was my first outdoor meet in dealing with the conditions and was kind of leaning back a bit at takeoff. I jumped 535m/ 17'6" and had a really good jump at 555m/ 18'2" but couldn't keep it up.
Today in traveling to Sydney, it's a bit sad to leave this beautiful place and the great weather, I guess the weather hasn't been quite as nice in Sydney. I will be staying in the Olympic village in Sydney and I compete Saturday. Im looking forward to trying out my new cues and really hitting the box hard and blowing some bars up.
As beautiful as this place is and as much as im dreading coming back to winter in Indiana there's a huge part of me missing that I have to get back to. Happy Valentine's day Amanda, love you and miss you.
Always Pursuing,
Mark
Thursday, February 9, 2012
No dramas man! Update from Perth
No dramas is my new favorite saying, picked it up at the Sydney airport when the virgin Australia crew was trying to get my poles from international to domestic. After trying to fit them on the bus, which of course didn't work, I came back inside and the guy said "no dramas mate", yes! If only every time I flew with poles it was no dramas mate, life would be so much easier.
Needless to say I made it to Perth, 48 hours after leaving my home in south bend, indiana driving to Indianapolis, flying to Atlanta, flying to Los Angeles and then to Sydney, then I had to wait 9 hours for my next flight which I spent seeing the Sydney opera house and walking through the botanical gardens, which was really cool. Finally made it to Perth at about 9 pmthis time which is 8 am east coast time. Spent the day relaxing yesterday on the beach before heading to the track and doing a little shakeout and lift. I got to see steve hooker at the track and found out that he will not be competing for a while which of course is a bummer but all in all I just hope he's good to go when the time is right, and a little meet in february really means nothing in the scheme of things.
I'm heading to the track soon to hopefully vault a bit and then I really don't know what tonight and tomorrow hold, I do know that im pumped to jump on Saturday, that track is fast and a sweet tailwind is expected. I jumpe around 6 pm here which is 5 am eastern time Saturday.
Always pursuing,
Mark
Thursday, February 2, 2012
Week of workouts and Meyo Invite
Hey everyone, I wanted to jump on here and first tell you that Im going to be jumping at Notre Dame at 6 on Friday. If your a local fan it would be awesome to have you come out and cheer me on, Ive jumped well at ND in the past, last year I jumped 18'5" and this year I have my sights set on 19'.
Training has been going well this week, I have heard from a few of you that you wanted to know what my workouts were so here they are.
Monday
3 Part Dynamic Warmup
5x50m fast 5min rest between reps
Clean and Jerk 4x3 205lbs
Speed box squat 4x3 405lbs Box Jumps in between sets
Incline Press 4x4 60lb dumbbells
Lat Pull Down 4x8
Tuesday
Gymnastics
3 Part Dynamic Warmup
Pole Vault
Wednesday
3 Part Dynamic Warmup
Bike Workout
2x8x15s hard 45s easy 5 min between set
High Pulls 4x3 205lbs
RDL 4x3 185lbs
Lunge Step ups 4x3each leg 115lbs box jumps between sets
Dumbbell Row 4x6 55lb
Thursday
Good warmup
Strides
Ice bath
Always Pursuing -Mark-
Training has been going well this week, I have heard from a few of you that you wanted to know what my workouts were so here they are.
Monday
3 Part Dynamic Warmup
5x50m fast 5min rest between reps
Clean and Jerk 4x3 205lbs
Speed box squat 4x3 405lbs Box Jumps in between sets
Incline Press 4x4 60lb dumbbells
Lat Pull Down 4x8
Tuesday
Gymnastics
3 Part Dynamic Warmup
Pole Vault
Wednesday
3 Part Dynamic Warmup
Bike Workout
2x8x15s hard 45s easy 5 min between set
High Pulls 4x3 205lbs
RDL 4x3 185lbs
Lunge Step ups 4x3each leg 115lbs box jumps between sets
Dumbbell Row 4x6 55lb
Thursday
Good warmup
Strides
Ice bath
Always Pursuing -Mark-
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