Great feature, I like this! 
Background : I’m in Argentina. Our season is essentially split in two, April-May, then it’s winter, and then from September to November we have the bulk of our competitive season (nationals are in mid-late May). First week of June we begin a loading phase again … I’ll be posting our gym workouts then … right now we barely do weights/plyo/jumps/etc twice a week because of the competition season.
May 11
2 columns on grass (aprox. 120m.) x 8, 2 min recup
15.3-16.3
May 12
150 m. 17.5
12 mins
150 17.4
12
120 13.8
12
120 14.1
May 13
60 8.3
4
60 8.2
6
50 7.3
3
50 7.2
3
Abandoned…sharp pain in hip…went to doctor…weak abs is the problem
May 14
60 7.2
5
60 7.2
8
200 23.6
15
150 17.6
15
120 13.9
Abs Front 20-20
Side 20
May 15
40 5.6
2
40 5.4
2
40 5.3
2
40 5.2
6
40 5.4
2
40 5.2
2
40 5.2
2
40 5.3
Abs Front 20-20-20
Side 20-20
May 16
Abs Front 20-20-20
Side 20-20
May 17
Competition
200 24.7 (-3.0), ~11.3 split in the curve followed by a disastrous straight against a wall of wind :shoot:
After Competition
60 7.6
5
60 7.6
5
60 7.4
5
60 7.3
Abs Front 20-20-20-20
Side 20-20-20
May 18
Abs Front 20-20-20-20-20
Side 20-20-20-20
May 19
80 10.1
3
60 7.4
3
40 5.2
8
80 9.4
3
60 7.2
3
40 5.2
8
120 14.1
May 20
30 4.0
3
30 4.1
3
30 4.0
8
30 4.1
3
30 4.0
3
30 4.0
8
30 4.1
3
30 4.1
3
30 4.3
Abs Front 20-20-20-20
Side 20-20
May 21
80 9.3
5
80 9.3
8
60 7.1
5
60 6.9 :sing:
Excellent work today, best 60 this year, timed by 3 people (we were sort of doing time trials) so it’s definitely right, looks like I’m getting fast at the right time, we have the last competition of the first half of the year this weekend.
Trained in grass/mud today, we got locked out of our track because of beaurocratic problems … yeah, you heard it here first, nothing like Argentina - piece of sh-- country.
30 5.6 :help:
5
30 5.0
5
30 4.9
5
30 4.9
5
30 4.7
What I’ve noticed is that anytime I train on a soft track or on grass that’s when my hip hurts the worst, I couldn’t accelerate today, it was terrible.
Rest that hip if necessary!
Check out some of the programs the guys here use too.
Good luck!
Chris
Originally posted by chris30
Rest that hip if necessary!Check out some of the programs the guys here use too.
Good luck!
Chris
Yeah, I’m reading away. Fortunately there is only one more week of high intensity work, when we start loading and doing 500’s, 300’s, etc I am hoping it goes away (combined with strengthening my abs and lower back). It’s just frustrating that this has caused my speed work to be so erratic. One day I’m posting 7.6’s, a few days later I’m suddenly at 6.9, then the next I’m at 7.3 … and all at the same perceived effort on the track 
, it’s just weird.
23 May
Rest
24 May
Competition
11.8 (NWI) - Excellent first 10 meters, but then didn’t reach my top speed and then dropped/dragged my a-- the last 30 m. trying to lengthen stride length to try and use the wind in favor. Best track I’ve run in (the competition was in a new track that just opened this weekend), but I guess one needs more then one race to get used to it … the bounce is awesome … but one has to use the contact time very efficiently to move forward.
25 May
Rest
26 May
60 7.0
5
60 6.9
5
60 7.1 (last 60 focusing more on technique)
8
150 17.2
27 May
30 4.7
3
30 4.5
3
30 4.1
3
30 4.2
3
30 4.1
3
30 4.1
Around 95%, worked on technique, this is our first submaximal exercise in over a month as we begin to phase into our preparation period which begins next week.
It appears the last post I posted got erased … strange. Just in case I’ll go back as far as 28 May.
28 May
Time trials
30 3.9 (from blocks)
8
200 23.5 (from blocks)
20
200 23.0 (from blocks)
?
80 9.2
29 May
Damn…I can’t remember the exact times for this one anymore. Target time was 7.6-7.8.
60 7.9
90secs
60 8.0
90secs
60 8.2
90secs
60 8.1
6
60 7.8
90secs
60 8.0
90secs
60 8.1
90secs
60 8.1
6
60 8.0
90secs
60 8.2
90secs
60 8.0
90secs
60 8.1
30 May
Target time - 15.8-16.0 (supposedly 75% but since I didn’t do a good maximal 120 this season I took 13.9 as 100% which is much slower then what I should have been able to do)
120 15.7
2
120 17.2
2
120 16.2
8
120 16.0
2
120 16.3
2
120 16.1
8
120 15.8
2
120 16.0
2
120 16.1
31 May
Rest - I went to see the Nationals
1 June
Rest - I went to see the Nationals
2 June
10x300 on grass with sneakers with 45 secs rest, slow (did most of them in 1:00-1:05), focusing on technique.
3 June
Target 10.6-11.0 … heh … I’m being lazy for a while in these first volume workouts and not abiding by the times I’m supposed to do things in. :saint: when I get more motivated I’ll be doing the lower range of the target times the coach gives.
80 11.7
2
80 11.2
2
80 11.3
2
80 11.2
6
80 10.9
2
80 11.0
2
80 11.1
2
80 11.1
6
80 11.1
2
80 10.9
2
80 11.0
2
80 11.1
4 June
Target time 29-30
200 29.x
2
200 31.x
2
200 31.x
2
200 31.x
2
200 31.x
2
200 30.x
2
200 30.x
2
200 30.x
2
200 31.x
2
200 33.x (wasn’t my fault I did my last one with some other guys that were starting and they went very slow and I didn’t pass them out of courtesy)
On cinder track with sneakers, took me a while to start finding the ryhthm on that track.
120 18.0
2
120 17.8
2
120 17.6
6
120 17.4
2
120 16.8
2
120 16.6
6
120 16.6
2
120 16.2
2
120 16.8
Yuck. First 500’s of this preparatory period. Target time was 1:28-1:30 … but I wasn’t mentally there to do 500’s yet … much less in these conditions (like 5 degrees temperature and some bad a-- headwind on one of the straights).
500 1:33
4
500 1:34
8
500 1:38
4
500 1:43 :help:
4K in the AM in 18 mins.
3x4 ~220m. on grass with sneakers, 90 secs and 6 mins rest, all were in the low 40 to low 41 range except for the last one in mid 39s.
3x5 ~170m. on grass with 30 secs and 6 mins. First two sets were consistently in the 31s range, last set in 28s range.
80 12.7
45secs
80 12.5
45secs
80 12.7
45secs
80 12.6
6 - ooooops :saint: here a partner came over and asked why I was screwing around and I realized I was doing the wrong times … lol … no wonder it felt like I was indeed screwing around 
80 11.5
45secs
80 11.3
45secs
80 11.4
45secs
80 11.2
6
80 11.0
45secs
80 11.0
45secs
80 11.1
45 secs
80 11.0
Terrible workout … no wonder I thought it was weird I was assigned such slow times … I was actually supposed to do them in 10.6-11.0 … oh well.
300 49low
8
300 47low
8
300 44low
8
300 45low
Geez … I’m not sure what’s wrong with me as of late, I’m bumming around so bad. Target time was 43-44 … I didn’t accumulate an ounce of lactic acid so I evidently wasted this whole session. :help: I’ll have to step it up before I regret wasting more training sessions. Used my new asics cross spikes, they are beyond awesome for long volume work.
120 18.x
2
120 18.x
2
120 15.8
6
120 15.8
2
120 15.9
2
120 15.9
6
120 16.0
2
120 16.1
2
120 16.2
I have a bad blister at the back of my foot from my new spikes … after the second 120 I said “heck, I might as well do this well because the pain will be the same”.
500 1:40
4
500 1:42
4
500 1:40
8
500 1:42
4
500 1:44
4
500 1:42
Felt much better then the other day, ran much more relaxed, next week I take them all below 1:40 at least … which is still bumming around zone … but I don’t feel like doing them in 1:30 but losing fluidity and relaxation. Last preseason I did this same work below 1:30 and in theory I should be in better shape after 6 months non-stop training … I think the mass I’ve gained (10 kilos of muscle, I went from a toothpick 58 kilos to 68 kilos at the moment) is killing me in the long work … but then again the gains in strength I’ve had (from 40 kilos deep squat in November to 130 in April) should more then offset the effects of the increased mass … hmmm … in conclusion I’m probably just being lazy mentally. The thing is when we do volume work now I feel like I’m totally “managing”/doing very easily work from 200m. and below at the same or better intensity then during the preseason, but above 200m. I still can’t find myself so I put cruise speed to not let myself get tense … I hate losing fluidity and relaxation now that I’m beginning to achieve it … and that’s what happens in the longer work. Yawn. OK, I already bored myself trying to explain why I’m doing such crappy times in the long work.
3x4 ~220m. on grass with 90secs and 6mins. Average time 38s one way (considerable wind in favor) 39.5s the other way (considerable headwind). Around a 2+ second improvement from last week … yet I felt like I was doing the same or maybe even less effort (I was a bit less agitated at the end of each rep then last week) … I was just way more fluid … I’m beginning to get used to the volume work now. I’m finally getting on the right track.
Inclines 10 x ~220m. with 2mins.
I did 5 in average time 39.5 (around 39 accounting that I was starting 3rd in the line so I was timing about 5 more meters), periostitis was killing me, I did the last 5 only around 120m. on a slightly steeper incline in average time 20.5 (the first one was 24 as I was stuck in the pace of the longer ones then the last 4 were good … what’s weird is that when I go faster and I’m able to stand up taller as I run the periostitis bothers me much less).
On cinder track.
80 ??
75secs
80 ??
75 secs
80 10.8
75 secs
80 11.0
6
80 10.4
75 secs
80 10.4
75 secs
80 10.4
75 secs
80 10.4
6
80 10.5
75 secs
80 10.5
75 secs
80 10.8
75 secs
80 10.6
I’m not happy with this session at all. :mad: There was a lot of commotion on the track, some HS was having a competition in gym class with like 100+ kids, doing relays and sh-- like that too, wanted to snap some of their necks, apart from the fact most ran so pitifully :baddevil:: :baddevil:: .
In the first set I had to start on the opposite straight where the distances are not measured so I had no idea what times I was doing or if I was doing the right distances. Then for the last one of the first set I switched straights. I was finally able to do the a set properly in the second set, then in the third there were some relays interferring with my recuperation time :mad: . Target time was 10.2-10.4 … sigh, at least it wasn’t a waste, in that set that I was able to do properly I felt excellent. I felt no fatigue and I felt very smooth, I wasn’t even ending up agitated. Then the last set was displeasing again, the irregular rests and being mad made me run in poor form. Anyway. Tomorrow will be another day. :devil:
300 47
8
300 45
8
300 44.5
8
300 45
8
300 44.5
OK job today, I’m beginning to stop screwing around. 
That 47 in the first one wasn’t my fault, the guy leading went too slow. What’s really weird is that I’m accumulating no lactic acid with these 300’s. When we last did these, in March or so at the end of our preseason, I would have accumulated a lot of lactic acid doing them in these times.
On cinder track.
4 x 120
3 x 120
3 x 120
2 mins and 6 mins, had to cut short the last two series because I was out of time. I did them on a track I never use, I think they were closer to 130m. then 120m., average time was around 17.