6/9
Well I planned on running two meets this weekend with atleast 4 races. That didnt happen.
6/8 first race. I ran 11.23 with second place at 12.4. I cut it off at the end of the race to save it for the final. After the race I hear the fat lady running the meet say she aiint having a final cause she ready to go home. I say wtf. I really fucking hate dealing with these fat black people at alot of these meets. Its always only the blacks. Its like they get off on treating athletes like shit at these meets. I never have an issue with any other color. Just fat and black…who never ran track at all. And no im not being racist! So I leave and go to the other meet. I get there and as expected they roll my race over to sunday 6/9.
6/9
I get to the meet. Im expecting to run a semi and a final. Me and my friends are supposed to run in the masters race but we want to run the open semi cause they were not gonna have a semi for masters. We got the ok from the meet director. We get called for our race and another fat black non athlete convinces the meet director to not let us run. This guy is a complete asshole who I deal with every year. LOng story short, the director listened to this dick head and we couldnt get the open semi. complete bullshit. Luckily they had a special 50 meter race for older athletes. I say fuck it and we all jump in that race. The fat boi sees us and tries to stop us but it was too late. I really felt like beating his ass. Totally killed any focus we had. I ran 6.30. I dont know the wind but it was neg.
15 mins later we run the final. All 15 mins of rest included use arguing with the fat non athlete. He has a fat napoleon complex.
Final 100 i ran 11.34 into a -6. fist was 11.00 I cant get any thing to go right this season. After the race this coach comes to me and calls me superman. I say what?
He tells me during the race I was in the air too long. Then he shows me the pics. 0-30 me and the winner were neck in neck 70-100 he pulled. And on the pic I see myself way in the air at 85 meters. He tells me The end of the race shouldnt look like the first half. And I know exactly what I did. I should have been hammering at the end of the race with a much faster cadence. I actually saw the winner pull on me the last 15 meters. And what I actually noticed he steps get much faster. I was in the air and he was applying force to the track. Cant apply force to the track if your in the air. The coach then tells me I should be clawing and putting the foot down toward the end. That right there would have dropped my time.
I usually try to support the meet director down here but his fat ass friend just made sure I wont return. Same goes for the fat lady at the other meet.
6/10 off
6/11 am
I realized after this weekend that I need to work on race modeling. I know I needed to do a lot of reps of it but I didnt wanna go superfast. I did 2x5x100 on the track in flats. times were between 12.5 and 14.6. I had some wind with me towards the end but the goal was to drive out get tall and finish while working on mechanics. I walked back between reps and took 5 for the set. I want to see how i feel tomorrow.
I am in the GPP doing med ball throws and other drills over the hurdles but the tempo is performed by Lindsay Lochhead. I’d like to take credit for how good she looks in the video however.
I am going to respond to Jcc110m regarding some tempo questions under “Technical advice for a young hurdler”.
Sorry ange…im of the philosophy such that, I’d prefer to use a flojo, shelly ann fraser/ jeter, or yourself(the video with you w/charlie commenting while working w/ nfl dudes), if i had some female athletes(which i lament that i dont)…with the male youth/beginners(12/13 years) seeing as they are new to striding(with ball of foot contacts at 4-4.5 per sec) i had an ‘experienced sub 11 man power type sprinter’ with chris in mind pertaining to a technical model in the tempo realm…these youth have alright power to 40m until which they tend to continue to tighten up more and more and do the twist from a front on shot; id like them to learn a more relaxed 'non muscling technique at a slower pace/longer distance than 40m, to minimize the ‘doing of the twist increasingly vulgarly’ past 40m
I’ll have to get the wife to film me during my next session, if she is out there. Did u ever see the tempo runs on speed endurance.com with Carl Lewis and mike marsh?
6/14
I hit the track about 7am so I could catch the superman movie…which was fucking great.
Track
Isorobic 2 standing, 2 in 4 point. all done on grass
1x20,2x30 bstarts.
2x150 from blocks
It was extra humid today…which is just how i like it. Had me sweating like it was raining.
Felt great today. 150s felt fast. the second one was a killer. overall great workout.
no weights
6/15 tempo easy 10x100 and therapy
6/16 speed
4x20 isorobic
5x30, 5x50 block starts.
Gym- 5x3 high pulls. 135-225, glute bridge 3x5,4,3 315-515. 3x5 oh squat
felt good. trained with my partner and his starter pistol app. very useful video of starts below.
6/17 off
6/18- Speed end
4x20 isorobic runs
3x10, 2x30 blocks, 1x150 standing. med ball throw bounds and med ball broad jumps. total 40
gym- bench 3x3x225, high pulls 4x3-2 135-225, glute bridge -4x3 315-450, nat ghr 3x5
6/19 tempo- 15x100
6/20 tempo 10x100
6/21 speed end
5x10,3x30 blocks 3.8-3.7
80,100 blocks was bushed after these runs.
6/22 easy various runs on grass
gym-bench 3x3x225, pull ups, pull downs, rows
6/23.
4x20 isorobic
2x20, 2x30, 2x50, 1x60 all from blocks. Felt good. Based on the video The 60 was between 6.8-6.6. 50 was 4.7. this was an excellent practice
gym
4x3 high pulls 205, sq jump 3x5, oh squat 3x5
6/29 meet
11.6 into a neg 9.1
I can’t catch a break this season. Meet took forever. Took them 5 hours to run 7 heats of hurdles. Had a multi warmup day
I never really stopped training this year. last meet was july. After that I did a week of tempo and got back at it. I did lower my intensity as to not get burnt out. I also dropped to one track day a week and the rest on grass. I have not been timing anything.
Plan to run indoor this year, so I will be getting more intense next month. Im still a few pounds away from my season weight so im pleased. I usually blow up after the season and have to work hard to drop back.
10/13- tempo- 3x300, 3x200, 5x100
10/14- 10x100.planned to do hills but I had some appointments. so I just did the tempo work and got a massage.
10/15 off
10/16 7x150 at 85%
10/17 10x60 hills.
10/18 off