We’ll I think it’s time to start a new journal. I’m 39 this month so already thinking about the move up in age group at the end of next season. It’s funny how most people dread the big 40 yet us athletes tend to relish it as we become the baby of the age group
Last season was just a bit frustrating to be honest. Had injuries and illness left, right and centre and missed quite a bit of training during winter months which was particularly crap as it was my first season using the CFTS approach to training. In 2008 i ran 11.5/23.42 for 100/200 and this season ended up with 11.68/23.61
looking fwd to this winters training I have a few things that I have to focus on.
Must, must, must do more flexibility work on hips and back,
Oragnise time better to make sure i can fit in an appropriate amount of weight training,
look at diet, esp recovery post workout.
Goals for 2010:
Biggest challenge as usual is lack of indoor facilities and work/family commitments so my weekly plan is far from ideal but hopefully it is an improvement on last season and should allow for the improvements i’m looking for. However I would welcome any suggestions for improvement.
We have secured a sports hall to do some indoor work however it is only probably 25m long by 20m wide so we are really looking at circuit training and we may be able to do some basic sprint drills and plyometrics in there, at least it will get us out of the cold. I think when i’ve got a bit of spare dosh charlies basement tempo dvd will be a good investment. I also have access to a gym at work so here’s my weekly shedule.
Mon: - Lower body weights
maybe you can do repeat 20m runs something like 2-3x10x20m. that would give you a decent 200m worth of sprinting per set. You should feel pretty lactic doing that. then maybe add in some power work maybe put a sand bag or wieght plate in a felt bag tie to a belt and you have a good indoor sled that wont scratch up the floor… as for tempo you can get creative…