Just starting a fresh journal so my stuff is a little more organized instead of just one huge thread. My past journal can be found here:
Just like my past journal, I won’t be posting team workouts, but I’ll be posting things I do individually, progress, results and video when I can. I have taken approx. the last 3 weeks easy, and have not trained (though I did fool around on the track a bit just for fun). Here’s some stats on me and I’ll set some performance based goals (for each individual testing/meet I try to set goals based on fundamentals as opposed to times as obviously I’m going to run as fast as I can or lift as heavy a weight as I can, so no use setting a specific time):
weight: 148 lbs
Resting HR: high 40’s bpm
55m- 6.89 (spikeless, rubber track)
My strengths tend to be the first 10m and I tend to do well in the weightroom (esp. for my bw) and have a pretty decent broad jump and a fantastic vertical (~3’).
My weaknesses are mechanics falling apart in races, relaxation and top speed. I generally lose most of my ground on low 11 kids between 20 and 50m.
Things I would like to fix are my feet land on the wrong side of my COM (they cross my midline while striking the ground, being very bow-legged does not help this), I run with (and naturally have) anterior hip tilt and exhibit most of the mechanical flaws that go along with this, my heel-recovery is too high, especially at the start, and I often overstride and cast out on my first step.
For the first portion of the summer, I mainly will be doing strength/bodybuilding work along with some flexibility work (June). After this, the coach of my college team will send out a guideline for our summer program for the second half of the summer (July and half of August). The lifting will be very submaximal and I will be doing some more running and crcuit work than I was in the first portion of the summer (though still not full out sprinting). Then, I’ll go back to school and will have fall training which is very heavily fitness oriented, then as Winter nears, actually sprinting will become the primary focus.
I want adding muscle and strength gains to be my primary focus for the beginning of the summer because lifting hard in-season hampers my running pretty badly, so if I start with a bigger base, I’ll have more strength that I can afford to lose (we are suppose to be able to squat 2.5x our bw to parallel and clean 1.7xbw). I think my frame could carry up to about 165 lbs without looking overly bulky for short sprinter, so hypertrophy is not something I’m concerned about (especially since I don’t gain weight incredibly easy anyways). Also, this will give me more time away from full on speed work. I think I was pretty heavily overtrained this past year, but apparently nearly every freshman is, and with their work capacity so much higher for soph year, tend to drop a bunch of time. The more rest I get from specific track training, the better. I really need to go sub-11 this year if I want my roster spot to be secure through college. I really only made the team my freshman year because my testing numbers for weights and standing jumps were among the top (if not the top) in the program. Even with that, I ran unattached for the spring, but trained with the team. I’m optimistic that I will have a strong season, though, because my improvements have always tended to come in large chunks when I made mechanical improvements and I did have practices last season where I kept with mid 10 runners through 20 or 30m.
Along with the lifting, I will do work on the weekends on drive phase (just some pretty easy stair or hill work), and “floating” at top speed. After the season ended, I found the cues “pop”, “drive” and “lift/float” work well for me. I will also mess around with a couple other track events on weekends for fun.
I will periodically do testing during the summer, and plan on competing at a local meet, but in events I don’t usually do (I’m thinking 400m, jav and lj).
I will start doing stuff tomorrow. As usual, any input on my training, or races/videos would be much appreciated.
-if I list an exercise for 7 or 5 sets, then the first two sets are warm-ups
-my general plan is to lift 6 days a week going core, off, lower, upper, core, lower, upper and to decrease repage and increase weight as the summer goes on. i will fit in a couple unloading weeks to prevent plateauing too