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161

Double thumbs up day. I ran 200 and 100, I did :

23.9 (2nd overall, didn’t get the wind reading yet)
12.1 (5th overall, didn’t get the wind reading either)

I didn’t get the wind readings, but both were run into considerable headwinds, so the 200 time was probably surprisingly good. But the real positive, actually the only thing that matters is that I accomplished my goal. I ran so relaxed right through and was constant to the end. My coach was so happy, he couldn’t believe how I had run and said that’s the best he’s ever seen me run, relaxed through to the end. Now if I can just transfer that to the 100 I should be able to post some good times. The bend must have been at 85% effort, very very relaxed and controlled.

The 100 wasn’t as great, but it wasn’t bad either. I knew I’d have problems somewhere along the way, I ended up jumping up instead of forward out of the blocks. I had never had something like that happen to me. I think it was caused to an extent because the starter started the race VERY poorly, he didn’t give time for most runners to get into their set positions and everyone was mad afterwards. So I think that what happened is that I reacted to the gun, but since I wasn’t in proper position, the forces applied were directed in any direction but the right one. I also practiced no blocks for this, so that must have added to the problem. After like 1/2 a second I finally got my footing and started moving forward. It was just ridiculous and so exasperating, as I saw everyone moving away and my CG was so high because of the jump that I couldn’t get a footing and move forward. It was a desperate feeling for a second to see everyone flying away and not being able to move forward. Then when I finally started moving forward I actually felt great from 40m. onwards, top speed was good and although not as relaxed as the 200 I was more relaxed then on previous races. So without that gaffe I must be in pretty good shape, I probably would have run mid 11 without that disaster at the start, and into a headwind.

So, overall a very good day, the 200 was really as my coach said “brilliant”. Things will go well this second half of the season. I’ve barely started max v so that will get much better, acceleration is still under development, so these “time trial” results are encouraging.

162

Good Job, Things coming around I see

163

Thanks Kenny, I’m glad someone reads all this junk I write!

Indeed, the 200 surprised me considering I haven’t done ANY SE yet. I thought I would be able to run mid 24 in good conditions at best, certainly not run under 24 into a headwind (mid 23 equivalent in still conditions).

What is interesting to analyze and the conclusion I draw is that all that matters is top speed in sprinting as long as a decent fitness base is present. Maximum times are a function of top speed, so considering that I was at low-mid 24 a month ago before I started max v, at this point of max v development an improvement to mid-high 23 was logical even with no improvement in resistance (since speed reserve is greater because of the new greater top speed).

164

Hey aln you’d be surprised about who’s keeping up with what you’re doing. By the way, COngratulations on that awesome improvemtent in the 200, is that your season best?? or years best??

165

No, the season’s best was 23.91 in Mar del Plata, but given I’m in a very early phase of my training around 1/2 way through SPP, I am on the right track for a great improvement on that season’s best.

In my earlier post, what I thinking about was precisely that run, a complete contrast to this run. There I burned the curve at 100% and reached 100 with the best, and then died like a dog because I was running so tight and had expended all my energy. Saturday’s run in contrast, I went like 90% in the curve (probably 12.0-12.3) and then was steady and relaxed and got virtually the same time. Lessons? The main thing, is that I hope I learn the lessons from this run comparing it to past runs. Relaxation rules.

166

I know exactly what you mean about tightening up after running the curve at 100% I got an ass cramp. :stuck_out_tongue:

167

Good training session today :

I did acc. development:
6x30m.

Then weights max strength week 4:
Hang clean 3x3 75kg
Front squat 3x3 100kg

I filmed myself today during acc. dev. and doing cleans and squats. I don’t have the cable to download the videos here though, I’ll upload them to my site tomorrow and make a post for anyone who wants to help analyze.

The positive : I get 3.80 electronic timing (from first movement) on both the 30’s I filmed (57 frames total at 15 frames a second). Form appears improved but still not where I’d like to be, there is a lot of improvement to be made in particular with the arm stroke. Hip position also appears slightly improved.

Clean and squat technique is better then I thought, I imagined myself doing some messy cleans and squats always, but they look decent.

My week has been a mess, I won’t be running 4x400 because I’m moving on Saturday, work has been completely consuming these past few days. But at least I’m putting in the important sessions (acc dev and max v) in as a minimum each week and am progressing in both aspects.

168

Coldest day of the year so far and raining, just went to home and did an upper body weights circuit :

2x3 (8 pullups, 12 pushups, 30 abs)

Hoping tomorrow brings better weather.

169

Freezing despite training at 3PM. I didn’t feel very stiff though, just a bit unsmooth and not able to find optimal form when running (that may have had more to do with the 3-4m/s wind).

I did :

4xflying 10 (50m. accel)
1xflying 20 (50m. accel)

Weights :
Hang clean 3x3 75kg
Deep squat 3x3 115kg

Not much else to add … I just hope we get some better weather soon. I’m progressing as I can with my plan, but this weather isn’t helping.

170

I actually forgot to post my last few training sessions, I’m moving this weekend and things are complicated at work so it’s been a busy few days.

July 11
Worked till 11 PM … sigh

July 12
Tempo 10x100 with 40 secs rest

July 13
Max V
3xflying 10 (50m. accel zone)
2xflying 20 (50m. accel zone)

Weights
Hang clean 3x3 80kg (PB!)
Deep squat 3x3 120kg
Back extensions 3x8

July 14
Weights
Bench press 3x3 80kg
Arm curls 3x5 30kg
Lat pulldowns 3x5 60kg
Dips 3x8 6kg
Abs 2x50

I’m happy with my training now. I’m finally, slowly, getting back on track. Did my first tempo and upper body session in weeks. I’ll have to build tempo volume back up these next few sessions and build up to whatever I reach by the end of next week (probably will settle at 1800m.). Upper body I had been debating whether to do a new hypertrophy phase now and then to do a short max strength for upper body while I enter maintenance for everything else, but I came to the conclusion that what has been lost or not gained, has been lost or not gained, the main priority here is the sprinting, so the logical thing is to continue these last two weeks of max strength as I can and wait till my next GPP.

But not everything has been lost strengthwise, lowerbody strength keeps increasing, and surprisingly my legs look the biggest they’ve ever been, in particular during this last week they’ve gotten bigger, probably because I increased lower body sessions from 2 to 3 a week. Another thing I notice is that my leg muscles feel so much denser. My leg muscles feel like rocks, it’s impressive. Deep squat goals won’t be reached, but I’ll do at least 3x3x125kg which would be my best in the 3 reps structure. I don’t want to risk injury now by trying to reach goals. OL goals will be reached though, I’ll end up with 85kg on the last week, and know I can do 90 and maybe even 95, but my back is starting to feel like it’s reaching the limit where I can safely do cleans in terms of strength, so I’ve decided to top out at 85 for safety. Regardless, the improvement has been mind boggling there, from 3x2 65kg to 3x2 85kg in one cycle, almost 30%. I see that during my next GPP I’ll definitely have to include DL’s to get my back ready for greater OL and deep squat loads or I won’t be able to improve safely. Now that I have a clear idea of where I am, realistic goals for my next max strength phase (early 2005) are 3x2 105kg hang clean, and the top of the range I wanted to hit during this phase for deep squat, 3x3 140kg. I wonder how that type of strength will influence my sprinting.

Just reflecting on the progress or lack of in my strength training, the other day I was astounded when I think back to just an year and a half ago when I began squats and real strength training. Even just 6 months ago, cleaning 100kg seemed like something ridiculous and unattainable in my life. Heck, I thought most the people saying they could clean 100kg were bullshiting. Deep squatting 140kg 2 years ago was just not even a thought I could conceive. It’s just funny how one adapts to one’s new strength and body and really doesn’t even notice the changes. Every time you get bigger or stronger it seems you always feel you’re “not big enough” or “not strong enough”, failing to notice you’re already stronger then 99.8% of the population of the world. Just thinking of a routine thing like picking up an object, the other day I saw how my mother can barely lift our little dog (american cocker spaniel) and he’s a feather for me now … and then you go to the gym and give yourself the luxury of thinking you’re not strong enough, when how many people wouldn’t wish to be this strong or really can’t even conceive being this strong. Another thing that shocked me is seeing myself on video doing deep squat, and when I’m squatting I think that 120kg is nothing, that I’m failing to meet my goals, but on the video, just putting myself in the shoes of an average person or the average person in the gym looking at me, it’s so impressive, to see the bar with a bunch of disks bending as I go up. Geez, going down to the floor with 120kg on your back, now I understand one just has to be insane to be a sprinter. Crazy. Absolutely crazy. :rolleyes: :slight_smile: :cool: :smiley: :smiley: :smiley:

In terms of sprinting, I’m still on track with my accel dev and max v work. Had a solid max v session yesterday, and luckily under a warm midday sun (first workout in a t-shirt in a while). Tomorrow I’ll do accel dev, extending out to 40m. I filmed myself in max v yesterday and think I look suprisingly good technically for what I thought I looked like. I’ll post that film Friday when I get cable in my new house … right now I’m on crappy 56K for a few days as a stop gap measure. I guess that’s the recap for now, getting my thoughts straightened on where I am and where I want to go and what I hope I can do in this eratic training phase I’ve had.

171

well done in lifts! I know just what you mean- since I started lifting I have added about 125 lbs. to my squats and it still doesn’t seem like nearly enough!

172

July 15
Off, my upper body was so sore I decided to push the sprint workout to the next day.

July 16
3x30m. 1x40m. 3x30m.
Hang clean 3x2 80kg
Front squat 2x3 100kg

July 17
Hurdles mobility
Tempo 2x6x100m.

July 18
Rest

July 19
Rest (pushups to failure twice - 34 then 22)

July 20
Rest

Evidently, my training has been far from ideal again. I moved on Monday, so Sunday was spent packing stuff, Monday moving, Tuesday fixing the mess. Tomorrow I’ll resume training. I decided on ending my max strength phase and getting into maintenance. There is no point in risking injury doing another week of max strength with the choppy training I’ve had. I’m calling it and moving to focusing on the sprinting. What I will work on is on introducing some new stimulus, perhaps weighted sled if I find one for 2 or 3 weeks as I phase out acc dev and move into full fledged speed. I do feel my program in terms of sprinting is advancing satisfactorily and in a relatively linear and organized fashion, unlike the rest of my training components.

On Saturday when I was doing hurdles mobility a girl from a modelling agency approached me about a modelling gig. One of the largest banks here is going to make a comercial with a track race, so they’ll be selecting 8 “sprinters” according to them. On Monday I went to a photo shoot (hence the pushups to failure for a little bit of immediate hypertrophy! :smiley: :smiley: :smiley: ), I got filmed in my starting position and running in place. Let’s see what happens. The pay is around US$400 (awesome money here in Argentina) with possibly bonuses if the comercial gets shown in Latin America, Spain, etc of up to 450% :eek: and the shoot is during 2 days if I get selected…but I think of it as a lottery, so many people, athletes and non-athletes probably showed up, I doubt without any connections or being represented by an agency I’ll get selected even if I’m faster and better looking then most that will get selected, that’s how things work in these POS countries! Sigh. Would be nice to earn some money for all the effort I’ve put into track though, even if it’s not for my performances on the track. :stuck_out_tongue:

173

My first training session in ages. Finally things are a little less hectic and I hope to resume regular training.

I only did track work and with reduced volume just in case.

Hurdles mobility

2xrelaxed block starts (20m. or so)
2xflying 20’s (50m. accel zone)
1x60m.

Total volume 240-260m.

First block starts of this phase. And I felt great at them. Now I understand what leading with the left arm really is about. It looks like all my training and emphasis on arm mechanics during my SPP is paying off, I now see I never used to lead with the arm. The feeling was so different today, it was like the front of my body was leading and moving away from me with me barely able to catch up with it, but in a weird easy manner. It was like it was effortlessly leading the way making everything else easier. The sensation and coordination I felt in those two starts is something I hadn’t felt before. Another major factor is that I’m transferring from my accel dev a more relaxed style of acceleration, not the insane, unefficient pushing I used to do. I filmed it and will be posting it in a few hours. The 60 was supposed to be filmed like that I could time myself in my first spint in this phase for reference, but my coach botched it up and didn’t start filming till I was 20m. into my running. Doesn’t really matter, there will be plenty of chances to time myself in the next few weeks … but evidently I’m anxious to see what type of shape I’m in. I’m feeling good and relaxed despite not training ideally. But then again, I think that the improvements in technique which have occurred far outway anything I might have lost from not training as I would have liked to train, so I wouldn’t be surprised if I’m in PB form. In my next post I’ll complete my training schedule for the next few months.

174

Total weeks : 15
Current stage of training : Week one pre-comp

Tentative competition schedule
August 7 (GEBA Buenos Aires) - Competition on cinder track in my club, this is an obligatory competition, I heard it will be a 200 which I’m not happy with, but who knows, maybe it’s better that I run an SE session if I’m not ready for competition yet.

August 14 (CeNARD Buenos Aires) - Metropolitan Champs (sub-18), will be our first relay practice meet, will compete in 4x100m.

September 18-19 (Santa Fe) - Sub-23 National Cup of Clubs, will compete in 100 and 200

September 25-26 (CeNARD Buenos Aires) - Metropolitan Champs (for adults), there is a full program but I might only do 100 and 4x100 or maybe even just the 4x100 because it will be done in the wrecked synthetic track here and I don’t want to risk injury. This will be mostly our preparation for the 4x100 in the National Cup of Clubs.

October 9-10 (Rosario) - Semana de Rosario “International” Tournament, will run 100, 200 and hopefully we can travel with the 4x100m. squad.

October 30-31 (CeNARD Buenos Aires) - National Cup of Clubs (adults), will compete in the 100, 200, 4x100 and 4x400.

November 6-7 (Mar del Plata) - Semana del Mar “International” Tournament, the fastest track in the country and the best time in terms of weather, will run 100 and 200.

Not counting the August 7 and 14 training meets and as a comp, this is a total of 5 major meets, in which I’ll run 100m. 5-10 times (depending if I make the final or not); 200m. 4-8 times; 4x100m. 2-3 times; and 4x400m. once.

Additionally, I’ll be looking to run 100 in minor meets on :
September 4 or September 11 depending on availability of meets, as a tune up for the Sub-23 Cup.
October 2 if there is a 100 available to maintain a continuum of meets for the 3 weeks of September 18-19 to October 9-10 and have a mini-peak on October 9-10.
October 16 or 23, depending on the availability of meets I have two plans, if October 16 then I’ll do a full 10 day taper and aim to peak into October 30. If October 23, then I’ll do a good training block in the two weeks before this meet and then aim for a peak on November 6-7.

Goals :
Personal : None, just to run well and relaxed in meets for the first time in my life.
Group : Sub 44secs 4x100m. relay (with my other 3 team members being mid 11’s guys that will be a challenge)

Training Schedule :

General weekly schedule
Day 1 - Monday - Blocks, max v, speed, lower body weights
Day 2 - Tuesday - Tempo, upper body weights
Day 3 - Wednesday - Rest
Day 4 - Thursday - Blocks, acc. dev, speed, lower body weights
Day 5 - Friday - Tempo, upper body weights or rest
Day 6 - Saturday - SE or competition
Day 7 - Sunday - Tempo, upper body weights or circuit if day 2 of upper body weights was not done on Friday

Week 1 (July 26 - August 1)
Speed Total meters : 830m.
Day 1 - 250m.
Day 2 - 280m.
Day 3 - SE 300m. - 2x150m.

Week 2 (August 2 - August 8)
Speed Total meters : 970 or 990m.
Day 1 - 310m.
Day 2 - 340m.
Day 3 - SE (training competition August 7, if there is 100m. do 2x120 after 20 mins rest, if there is 200m. do 1x120m. after 30 minutes rest)

Week 3 (August 9 - August 15)
Speed Total meters : 1160m.
Day 1 - 360m. (absolute volume peak)
Day 2 - 350m.
Day 3 - SE 450m. - 3x150m.

Week 4 (August 16 - August 22)
Speed Total meters : 1130m.
Day 1 - 340m.
Day 2 - 340m.
Day 3 - SE 450m. - 180,150,120

Week 5 (August 23 - August 29)
Speed Total meters : 1100m.
Day 1 - 330m.
Day 2 - 320m.
Day 3 - SE 450m - 3x150m.

Week 6 (August 30 - September 5)
Speed Total meters : 1070m.
Day 1 - 320m.
Day 2 - 310m.
Day 3 - Speed End 440m. - 2x100-120

Week 7 (September 6 - September 12)
Speed Total meters : 920 or 970m.
Day 1 - 310m.
Day 2 - 310m.
Day 3 - Comp - 100m., 200m. too if it’s in the program, else 1x120m., 1x150m. after 20min.

Week 8 (September 13 - September 19)
Speed Total meters : 810-1110m.
Day 1 - 310m.
Day 2 - Taper - light session - 200m. 2x30m. block starts, 1x60m., 1x80m. blocks
Day 3 - Comp - 100m. heats, possibly 100m. final
Day 4 - Comp - 200m. heats, possibly 200m. final

Week 9 (September 20 - September 26)
Speed Total meters : 730 or 830m.
Day 1 - (Pushed back to Tuesday, Monday off) 310m.
Day 2 - Taper - light session - 220m. 2x30m. block starts, 1x80m., 1x80m. blocks
Day 3 - Comp - 100 heats, 4x100m., possibly 100m. finals

Week 10 (September 27 - October 3)
Speed Total meters : 820 or 840m.
Day 1 - 310m.
Day 2 - 310m.
Day 3 - Comp - 100m. (120m. after 20mins rest), if no comp available with 100m. do a simulated comp

Week 11 (October 4 - October 10)
Speed Total meters : 860-1360m.
Day 1 - 300m.
Day 2 - Taper - light session - 160m. 2x30m. block starts, 1x60m. concentrate on driving, 1x60m. blocks
Day 3 - Comp - 100m. heats, 4x100m., possibly 100m. final
Day 4 - Comp - 200m. heats, possibly 200m. final, possibly 4x400m. (if I don’t make the 200m. final)

Week 12 (October 11 - October 17)
Speed Total meters : 830m.
Day 1 - (Pushed back to Tuesday, Monday off) light session - 180m. 3x20m. block starts, 2x60m.
Day 2 - 280m.
Day 3 - Speed End 370m. - 120,150,120

Week 13 (October 18 - October 24)
Speed Total meters : 630m.
Day 1 - 280m.
Day 2 - Final Taper - light session - 250m. 2x20m. blocks, 60,70,80
Day 3 - Comp - 100m.

Week 14 (October 25 - October 31) (Peak)
Speed Total meters : 1160-1460m.
Day 1 - Final Taper - light session - 220m. blocks 10,20,30,40, 120m.
Day 2 - Final Taper - light session - 140m. blocks 2x30m, 80m.
Day 3 - Comp - 100m. heats, 4x100m., possibly 100m. final
Day 4 - Comp - 200m. heats, 4x400m., possibly 200m. final

Week 15 (November 1 - November 7) (End of season)
Speed Total meters : 420-720m.
Day 1 - Off
Day 2 - Light session - 120m. 2x60m.
Day 3 - Comp - 100m. heats, possibly 100m. final
Day 4 - Comp - 200m. heats, possibly 200m. final

175

Tempo
7x200 untimed, untimed rest

Maintenance Weights Day 1
Bench press 2x3 60kg
Lat pulldowns 2x5 50kg
Pullups 2x8 unweighted

First time in a while I train in bad weather. An interesting project appears to be in the works in our track team, we’ll probably go with a full team to the October 9-10 competition in Rosario with the club paying around 1/2 the cost. Will be a very good experience for our very young team (heck I’m our “experienced” sprinter" and team leader).

176

Simply excellent.

3xblock starts 30m.
3x40m.
1x60m.

Had a GREAT session today, just the feel of how I was running was spectacular, I had never felt this happy about my running. A walk through the workout : first 30 felt normal but very very fast, second I made a big mistake and pushed it and tensed up, I sure FELT faster and like I was delivering more power, but as I well know now, things aren’t quite what they feel. The big highlight was that I immediately noticed what I had done and got really mad with myself. :mad: The last blocks start I relaxed and it felt so great, form was impeccable and I felt so graceful and fast, it was the complete antithesis of the previous one and that’s what made me so happy. I was able to correct my mistake and adjust immediately. If I’m able to keep my head in this like I did today during the whole season great things will happen. The first two 40’s then felt a little flat, like I couldn’t get in the groove of it, like the distance was a little long to accelerate through (probably an illusion from doing 30m. starts right before). Then the last one I really focused on relaxing and running smoother, and it felt much better then the previous two. Then I closed the session with a golden clip, the 60 was quite simply the best piece of running I’ve done up to now. Absolutely relaxed and so smooth. The transition I’m going through is quite weird, it’s like a roller coaster, each time I think I’ve hit the top and that I’m running great, I run even better. I just hope this keeps happening, because each time I feel more and more things coming together. Now what will happen during the competition period gawd knows. I’ll just try the best I can to make sure I know I simply have to run like I run during training, that’s all. There is no need for anything special. If I can run just like this I can beat virtually anyone here. I still haven’t been able to get anything timed (the 60 on Tuesday was partially filmed, the guy that filmed it started the camera too late and I was counting to get an accurate time off that, then today I asked the coach to time me but he had given his stopwatch to a girl which was at the other side of the track). But I don’t need a stopwatch to know I’m running much faster and better. If I was running 6.9 early this year I must be running 6.7 now.

I just can’t underline enough how relaxed and fluent I felt, it was a feeling I had never felt during that 60. The key thing, what I’m turning into a sort of cue is to think to myself “soft and relaxed like jelly” before I get into my starting position and then I do some sort of internal wave starting from my head and completely relaxing all muscles I can control from head to toes, then get into my starting position. When I think of that cue, the feelings that I’ve been accumulating these past few months about how to run relaxed all spill into my mind and I’m able to use them … or maybe it’s simply that I’m using the cue to get into a level of concentration, some sort of zone I had not been able to get into before now. I think that’s a good description, it’s like I’m beginning to feel some type of strange zone I get into, blocking everything around me out, relaxing and then going out and doing my running. The more I review this the more I’m noticing I’m really taking a big step and breakthrough at the moment. OK, so in conclusion, from all these thoughts I’ve written, I think the realization is that what’s really happening is that in addition to finally starting to execute some relaxed sprinting, I’m also beginning to be able to concentrate to another level which is accentuating my ability to apply what I’ve learned up to now. CAN’T WAIT till my next sprint sessions to see if I’m able to now consciously get into this zone when I run … but this is definitely a GREAT start and breakthrough! :slight_smile: :smiley:

177

Today I did :

Track
150
20min
150 17.2

Weights
2x2 hang clean 60kg
2x3 deep squat 100kg

The track workout was very good considering this was my first longer work. In particular the first one felt very solid technically and speedwise, I really ran how I wanted to except for the last 20 or 30m. where I began to fight off some tension which wanted to build up from the shoulder joints. But it wasn’t the same type of tension as I used to get, from pushing to go faster, but like it was my body telling me it couldn’t keep up the same pace much longer. After 20 mins rest I did the second one, I couldn’t catch my rest in the recovery period and felt tired for the second one but still had one of the coaches time it to have a reference of what I did on the first session to track progress in my endurance. In this run I felt relaxed throughout, but just like I didn’t have the punch I had in the first one, like I was able to maintain relaxation without a problem because my body was working at a notch lower. I clocked 17.2 on this one, so the first one must have been 16.7-16.9 I would assume. That I’m in high 16’s shape is really good news, in a month of SE (and improvements in speed at the same time) I should have no problems taking this down below 16.5 which was a goal I stated earlier in the year.

The first one really impressed all watchers (including the athletics committee which was there meeting and talking with the coaches). Up to now I think a lot of people were mad because I don’t train with the clubs’ coaches but I’m sure their opinions will change dramatically the more they see what type of shape I’m in. Hell I’m their only hope in the adults division for the club to start making a comeback (the club I’m in, during more then 50 years, till the 80’s was the leading club in track and field, producing many of the Argentine olympians in track events, since there has been a long decay … long story). Afterwards I did my first session of lower body maintenance weights. Tomorrow is tempo and I’ll have completed my first full week of training according to schedule in months. Going to take a hot bath now.

178

Opening this post to track the sessions I’ve done and compare to my plan better, because it’s hard to see the flow of training with all the writing in the separate posts.

Week 1 (Jul 26-Aug 1)
Total speed volume for the week : 810m.
Day 1 :
2xrelaxed block starts (20m. or so)
2xflying 20’s (50m. accel zone)
1x60m.
Total volume : 240m.

Day 2 :
3xblock starts 30m.
3x40m.
1x60m.
Total volume : 270m.

Day 3 :
2x150m. (2nd in 17.2)
Total volume : 300m.

Tempo sessions : 1 (7x200m.)

Week 2 : (all workouts complete) (Aug 2-8)
Total speed volume for the week : 940m.
Day 1 :
Block starts
1x20m.
1x30m.
2x10m.
2xFlying 20’s (50m. accel zone)
1x60m.
Total volume : 280m.

Day 2 :
3x10m. blocks
3x20m. blocks
1x30m. blocks
1x60m. (6.9)
1xin and outs 30m. 95%, 20m. 85%, 30m. 90%
1xin and outs 30m. 85%, 20m. 95%, 30m. 90%
Total speed volume : 320m.

Day 3 :
100m. race : 12.3 (-1.5)
120m.
120m.
Total volume : 340m.

Tempo sessions : 1 (3x5x100m.)

Week 3 : (Aug 9-15)
Total speed volume for the week : 1150m.
Day 1 :
7x10m. block starts
4xflying 20’s (50m. accel zone)
1x50m.
Total volume : 400m.

Day 2 :
2x10m. blocks
2x20m. blocks
40m. (5.0)
50m. (6.0)
60m. (6.9)
70m. (7.9)
80m. (9.0)
Total meters : 360m.

Day 3 :
Received twice (approx 2x30m.)
Passed three times (approx 3xflying 20 with 40m. accel zone)
1x150 (17.6)
Total meters : 390m.

Week 4 (Aug 16-22)
Total speed volume for the week : 1130m.
Day 1 :
150 (18.0)
10
150
10
150 (18.0)
Total meters : 450m.

Day 2 :
4xflying 20 (50m. accel zone)
1x50m.
Total meters : 330m.

Day 3 :
100m. race : 12.65 (-4.5)
Total meters : 100m.

Day 4 :
50m. time trial : 5.76 (ht)
200m. race : 24.18 (+0.2)
Total meters : 250m.

Week 5 : (unloading week, focus on technique, endurance) (Aug 23-29)
Total speed volume for the week : 1100m.
Day 1 :
10x10m. reaction blocks
2x30m.
2x40m.
2x50m. (all submax relaxed, concentrating on driving)
Total meters : 340m.

Day 2 :
8x10m. reaction blocks
2x20m. blocks
3xins and outs (30m. 85%; 20m. 95%; 30m. 90%)
Total meters : 360m.

Day 3 :
200 23.5
200 23.3 (SB)
Total meters : 400m.

Tempo
Day 1
10x100m. with 30 secs rest
Day 2
7x150m. 1 min rest

Week 6 : (Aug 30-Sept 5)
Total speed volume for the week : 1060m.
Plyos volume peak @ 30 contacts
Day 1 :
2xmedicine ball starts
6x10m. reaction blocks
2x20m. blocks
4x30m. submax focus on driving
2x50m. submax drive then relax
Total meters : 320m.

Day 2 :
4x10m. reaction blocks
2x20m. blocks
50 (6.0)
60 (7.1)
70 (7.7) PB!!!
80 (8.8) PB!!!
Total meters : 340m.

Day 3 :
200 23.2 (SB)
25
200 23.5
Total meters : 400m.

Tempo
Day 1 :
4x(200, 100)
Day 2 :
6x100
7x100

Week 7 (Sept 6-12)
Total speed volume for the week : 850m.
Day 1 :
2x10m. blocks
2x20m. blocks (2nd one PB!)
2x30m. blocks (PB, PB!)
1x50m. blocks
2xins and outs 80m. (30m. 85%, 20m. 95%, 30m. 90%)
Total volume : 330m.

Day 2 :
2x10m. blocks
2x30m. blocks
1x60m. blocks
1x80m. (8.98)
1x100m. (11.19 - PB!!!)
Total volume : 320m.

Day 3 :
200m. race : 23.88 (-1.6) SB
Total volume : 200m.

Tempo
Day 1 :
7x200m.

Week 8 : (13-19 Sept) Tentative schedule
Day 1 :
150 (18.1)
12
150 (18.3)
Total meters : 300m.

Day 2 :
Blocks
10m.
10m.
10m.
20m.
10m.
20m.
10m.

Tempo 7x200m. with 2 mins rest
Day 3 : Light Speed and massage - 200m. - 40,40,60,60
Day 4 : Very light tempo
Day 5 : Off
Day 6 : 100m. heats Sub-23 Cup, 100 semis, 100 final
Day 7 : 200m. heats Sub-23 Cup, 200 semis, 200 final

179

Speed day 1
Hurdles mobility
Block starts
1x20m.
1x30m.
2x10m.
2xFlying 20’s (50m. accel zone)
1x60m.

Weights
2x2 hang snatch 40kg
3x10 back extensions
10xmedicine ball (5kg) standing up alternating front leg
50 abs

I was still very sore from Saturday’s weights, certainly not in optimal condition for this workout. Logically, the quality of the workout suffered, I didn’t feel as fast or smooth as last week and my adductors/groin are was sore in particular doing blocks. I filmed a start, I’m not using the blocks well, but that’s not my fault the blocks I’m using are dismal. I also filmed the 60 to get an accurate time, but it’s too dark and not well focused, it appears to be anything from 7.07 to 7.40 electronic, I think it’s 7.20 but can’t tell exactly. Not a great time, but not bad considering this wasn’t a good quality workout. I guess we’ll know a more accurate time Saturday when I run that 100. Finished off with a light weights session and some core work. Introduced medicine ball throws for the first time.

180

AM
Weights
Bench press 2x3 70kg
Lat pulldowns 2x5 55kg
Pullups 2x8 unweighted

PM
Tempo
3x5x100m. untimed (30-40 secs rest)

Today’s tempo session felt great. So relaxing and easy, and I felt very smooth. Like something is different from the last time I did tempo. My arms progressively have more and more effect on my running and I feel a constant change and increase in involvement of them in the running action. Ended the day with an excellent stretch.

Thursday is my last session before the time trial (comp) on Saturday. Or rather I’m thinking of it completely as a test of my sprint form in race conditions. My only goal is to run well and relaxed for the first time in a competition situation, the time doesn’t matter at all, the time will just be a reflection of my shape as long as I run a I should.