Week 35:
-Sand Volleyball and 3x4x150m (20-21)
-2x2 Long Hills (51.41 and 54.03+ 46.81 and 53.94)
-3x45m fly w/10m accel, 1x300m and 1x200m w/15 min rest (38.25, 23.91)
-4x120m w/7-10 min rest (13.75, NT, 13.53, 13.38)
Week 36:
-1x80m, 4x100m on turf w/ 7-8 min rest (9.37, 11.40, 11.34, 11.28, 11.28)
-Flag Football
Meet week coming up!
Week 37:
-3x55m fly w/20m accel, 1x300m, 1x200m (37.94, 24.16) and Sand Volleyball
-Pre-Meet, 4x40m accel, 1x150m tempo
Meet Day!
52.30 400m, 23.51 200m, 19’9 long jump, 49.91 4x100m, 4:37 4x400m (co-ed)
The meet was a success in my view. I think the times were solid and the only event I felt I underperformed in was long jump (been dealing with pain underneath my ankle on takeoffs over the past few months). Also, the relays were comprised of my friends and fiancee so it made the meet experience a ton of fun. This was my first 400m in over 5 years and I executed the race model pretty much exactly how I wanted to. I had all 5 events in about a 4 hour time span and spent the whole time on the infield area competing, warming up, or cooling down/resting. I would not have been able to handle this workload at a meet last year, so its an encouraging sign for the future. I’m gonna chill for a week or two but I’ll be back on the wagon training for next year. The goal is to run at more than 1 meet and try to get my 400m time down to the 51 low or 50 high range. Successful training and hopefully a sign of things to come!
Cool beans Master track CNS29!
I see your 400/300 times relatively good compare to 200m, are you more the 800m type ?
Nah, I’ve always been more of a 200/400 athlete. I fall off pretty hard with anything 600m or more.
It’s good to know what you are strong at and where you have talent.
Gotta train where your strengths are!
New post. After my meet last year I kept training, keeping an emphasis on 400m work, but with more short speed and strength. I was in a good spot in October, but unfortunately snapped my fibula and tore a ligament (doing something stupid at a halloween party we were hosting lol). It was a 4 month recovery process to get back into sprinting again. Before I could sprint fully, I was able to lift heavy. During this time I reached my all time strength levels. Currently sitting at a 305lb bench, 365lb deep squat, and 507lb deadlift @190 bodyweight. I’m back in the full swing of training and currently have 11 weeks to competition.
Week 1:
-300+60, 50, 40, 30 (40.63 @300), 200+60, 50, 40, 30 (24.63 @200), 150+60, 50, 40, 30 (18.75 @150)
-Sand Volleyball
-3x60m, 2x110m (12.5)
-8x200m w/2:30-3:00 rest (29.62, 28.50, 28.28, 27.94, 27.31, 27.44, 27.18, 27.40)
-20x100m grass tempo
Week 2:
-300+4x60 (41.00@300), 250+3x60 (32.59@250), 200+2x60 (24.65@200)
-Sand Volleyball
-5x70m sprint-float-sprint, 1x80m sprint-float-sprint (9.31)
-20x100m grass tempo (11:20 total time)
-Basketball
Week 3:
-2x3x70m sprint-float-sprint+2x50m speed bounds
-2x4x~250m grass tempo (41-42), 1:30 between reps and 6:00 between sets
-Sand volleyball
Week 4:
-4x150m @90% (18.40>17.81)
-4x70m, 1x80m
-9xHills w/2:30 walkback rest (110 strides, 31-32)
Week 5:
-3x250m w/12-15 min rest (32.12, 31.88, 31.88)+4x10 yard fast SL hops
-Sand Volleyball
-3x100m w/6-7 min rest (11.65, 11.53, 11.43)
-8x30 second grass tempo w/1:30 rest
Week 6:
-2x250m w/12-15 min rest (32.50, 32.50)+lower body lift
-9x35 second incline tempo w/1:45-2:00 rest (~120 strides per rep)
-4xflying 150m,w/8-10 min rest (17.19, 17.28, 17.12, 17.31)
Week 7:
-Flag Football and Volleyball
-Volleyball
-3x80m+lower body lift
-20x100m tempo
Week 8:
-2x(200m+100m) w/15 minutes rest (24.25 and 23.81 @200m, 100m @13-13.3) and volleyball
-2xflying 260m w/16-18 min rest (32.88, 31.87)
Week 9:
-Volleyball
-Volleyball
-Basketball
Week 10:
-Volleyball
-5x120m @95% w/6-8 min rest (14.16 fastest)
-2x220m+80m w/15-20 min rest (27.50, 27.16 @220m)
Week 11:
-Volleyball
-3x120m w/8-10 min rest (14.15 fastest)
-2xflying 250m+80m (31.44, 30.91 @250m) w/20 min rest
-Flag Football and volleyball
Week 12:
-Volleyball
-3x70m, 1x90m
-2x flying 150m w/12 min rest (17.00, 16.72), 10’ broad jump, 4.79 40 yard dash
-Flag Football and volleyball
Week 13:
-Volleyball
-3x50m, 4x150m w/6-8 min rest (18.15, 17.91, 17.59, 17.53)+3xSL bound and 2xAlternating bound
-Flag Football
Week 14:
-5x60m fly w/25m accel, 8-10min rest (6.56, 6.56, 6.44, 6.44, 6.35)
-20x100m tempo
-2x50m, 2x40 yard (4.76), 3x155-160m? sprint-float-sprint (18.32, 18.15, 18.07)
BROKEN ANKLE
15 weeks out
Week 1:
-4x60m sprint-float-sprint, 4x60m w/2.5 min rest
-8x30 second runs w/1:30 rest
-3x70m-80m sprints
-4x60m sprint-float-sprint,2x4x60m w/2.5 min rest
Week 2:
-Flag football
-4x60m sprint-float-sprint, 4x60m+5x60m w/2.5-3 min rest
-Flag Football
Week 3:
-5x120m sprint-float-sprint w/8-10 min rest (14.29, 14.13, 13.94, 13.94, 13.87)
-4x60m fly w/20m accel (6.53, 6.47, 6.40, 6.53)
-Flag Football
Week 4:
-2x60m sprint-float-sprint, 3x60m+1x80m w/2.5 min rest
-5x50 second runs (~300m) w/3 min rest
-Flag Football
Week 5:
-6x50 second runs w/3 min rest
-2x4x80m w/90 seconds between reps and 13-15 min between sets
Avoid injuries, practice prevention of injuries.
“What ever can go wrong will go wrong” ( I hated Charlie telling me this, guess what? He was right too often and everyone knew it)
I rely on hot and colds.
80/20 or 90/10 diet of great eating habits I practice most of the time.
Optimizing sleep
Utilizing grass asap and bike for pool to minimize pounding and max out on circulatory work which is low, ultra low to do in order to prep warm-up.
Nice work priming your strength.
Have fun maximizing your preparation for competition.