How long does that warmup take? Why don’t you like running B’s?
It doesn’t take that long, maybe 30 or 35 minutes. I’m not used to “heel cycles”, I’m used to the Running B where it’s a bit exaggerated on the front side. It’s just new and I’m never sure if I’m doing it right, and I don’t really see what’s wrong with the Running B in the first place.
Are you talking about fast leg?
I’m not sure, I’ve never heard that term. It starts like a Running A but you pick your heel up, step over, and down. Is that fast leg?
Sounds like fast leg.
Mo, Bolt, Asafa all do that drill.
Shit where have you been, I thought Canadians was suppose to know all the sprint drills? I haven’t seen a athlete perform a running B until I watched CF sprint drill download.
What about TG group?
4x100 accel with 100m walk back
a skip/b skip/a run 3x30
stretch
Workout
Have a hard time believing that’s what they did before speed sessions.
maybe they do a bunch of buildups at the start of the “workout”.
I agree with you, when you see Bolt do 10-14 x 80-100 and Mo and Asafa and Ato do similar you have to wonder.
Thanks for that! I do similar but longer distance, around 50m except for drills.
For that glute activation are you facing the fence and leaning at a 45?
No problem, and yes, facing the fence and leaning at 45 degrees.
What does your warm-up normally look like?
Normal Toronto warmup:
jog 2 laps
upper body activation (30m):
cross-arm jog
skip with arms rotating forward
lower body activation (30m):
side hops
carioca
front crossovers
butt-kickers
backward run
straight leg bound
Stretches on massage table(hold 2 secs, 5 per side):
pigeon pose
achilles stretch on bench
achilles stretch 45 degress on wall
quad stretch
hamstring stretch
Power Speed (2x20m each):
A skip
B skip
(step-one-two out to 30m)
A run
B run
Build-ups:
2x60m flats
2x60m spikes
OK, so I got Tuesday off, though later I heard that the girl I train with went out and ran 6x200m tempo. I should have got my butt out there and ran it too, I’m annoyed I didn’t!
So I’ve thought about my Colorado races, and reached some conclusions, and they weren’t necessarily based on physical preparation. I talked with a coach there who had a good female 200m athlete. He told me I should run 25 flat FAT in the 200m if I got any kind of a decent start based on seeing my crap start in the 100m that morning. I honestly didn’t believe him, even though I ran 25.1 FAT twice last year. I had a really negative attitude about myself and that carried its way into my race. There is no excuse for me to be thinking while in a race. What a waste of time! I came around the corner at 90m and was close to a guy on the curve, but didn’t fight properly to keep him in range, and part of the reason was that I was thinking negatively. When I got to 180m, I started thinking “Aww I’m running like a 26.0 here, shit” and lost some focus and didn’t fully run through the finish line. There is really no excuse to be thinking ahead or behind during a race. When I run well, I don’t think about anything and I barely remember anything, and I don’t think I’ve had a race like that all year.
Wednesday, August, 4th- Austin High School
Speed workout:
warmup
build-ups
2x30m accels
2x60m off curve
2x80m off curve
The temperature was 103F when we started this workout. The initial plan was to do 3x60m and 3x80m but Frank adjusted it on the fly based on the killer heat.
I was about 2 tenths faster on the second 80m rep even though I backed off in the last 10 metres. I should have ran through the line!
Thursday, August 5- Therapy day
I got some work done on the psoas (which were really in good shape to Frank’s surprise), and lots of work done on my calves, glutes, and hamstrings. My calves and Achilles were killing me all through the indoor season, but since I got here things have significantly improved. Frank feels that a lot of soreness and problems can be a result of bad mechanics. He’s cleaned up my accels a lot, and the tightness and soreness is 90% gone. Sounds like he’s onto something!
Apparently Ku2u#2 is coming down tomorrow for an accel workout. That should be a good time, I hope it’s less swelteringly hot! I ordered the Stockholm meet from Universal Sports. Should be interesting viewing!
T
What is 1 and 2 steps? What’s up with all the activation stuff? No dym mobility drills?
Like leg swings standing / lying down? We do them later in the season, usually coming out of GPP into SPP 1.
The lower body mobility is really quick, only takes a couple of minutes. What do you suggest adding / taking out?
WTH are>> (step-one-two out to 30m)?
It’s hard to describe, kind of like half high knee half bound with a couple of regular steps in between.
Friday, August 7th, 2010- Clark Field, UT
Speed workout:
warmup
buildups 1x10, 1x20, 1x30 flats, 1x10, 1x20, 1x30 spikes
3x30m accelerations (4 mins rest)
3x40m accelerations (5 mins rest)
2x flying 40m with 25m run-in
Weights-
Smith machine parallel squat: 1x6x225lbs, 1x5x225lbs, 1x4x225lbs
Jump squats: 3x6x20lbs dumbbells
Smith machine bench 1x6x205lbs, 1x5x205lbs, 1x4x205lbs
Explosive throws-
3x5x 12 lbs medball squat throws (vertical)
This session felt great while I was doing it. My coach took some video, so I was able to see some stills of what I was doing right. I got some high quality accelerations in. On the two 40m accelerations I was extending fully and engaging my glutes, as opposed to rushing my steps and not fully pushing through. In addition, my back / shin angles were pretty good (still far from perfect), but I wasn’t letting my shins open up too much which is my classic accel idiot move.
The flying 40’s were pretty routine- or so I thought at the time. They were on what may be a very slight downhill grade- it’s not even really “downhill”, it’s more like a 1 or 2 degree slope at Clark Field.
This workout was one of those examples of where you feel fine doing it, but the next day it hits you. I was DESTROYED on Saturday morning, my lower body was stiffer than stiff. There was a lot of soreness in the glutes, and a bit in the upper hamstrings. I was scheduled for some therapy, but my coach was out of town, and my friend from San Antonio was in town for the weekend, so I basically didn’t do much at all to get rid of the stiffness. Saturday and Sunday were basically off-days. We ate a bit too much on Sunday night at Guero’s. Their chicken tacos are the best I’ve had in a while, but I stupidly filled up on rice and beans, then went to Hey Cupcake! and totally overdid it on an overly large (but nothing some Betty Crocker cake mix couldn’t equal) vanilla frosted cupcake.
Big mistake! I was ridiculously full, and my stomach was still bugging me all the next day and into Tuesday. We had eaten pretty well all weekend too, but I lost it Sunday night and kind of screwed myself over. I really need to work on controlling my impulses when it comes to food. It’s a struggle.
Apparently overeating jacks your metabolism up similar to training so you probably didn’t do any damage. At least that is my weekly excuse. I think I read where nightmare4d on here said that.
Really?? That’s the best news I’ve heard all day!
I do eat things that are totally not in line with my longer term goals (you know, like losing 5 pounds of fat). Usually if I’m organized in advance I can stick to my daily eating plan, but if I’m running around like an idiot just picking random things to eat, it’s curtains. I’ll pick stupid bad stuff nearly every time.