2/12
AM bike tempo 20 mins, stretch and abs.
Kids had a practice meet so I didnt get to do any running.
2/13
Tempo
10x100
power speed drills
oh throws, med ball accel x5
epsolm salt bath
2/14
speed day
3x30 stand
2x10,20,30,40,50,60 all blocks
sand pit jumps x4
this got tough once I hit 50 meters. I need to upload the videos. I didnt feel super fast today. the 10,20,30 were run in 1.6,2.7-8, 3.9. my 40,50,60 were real slow 5.0,6.0,7.2. I got a lil windy but the times were still ass. I was struggling at 60.
weights
3x10x185 squat
3x10x185 bench
3x10 back ext.
Weight session was left on the track, as one can see by my pitiful squat game. lol
2/15 tempo
10x100
abs x300
pushups x 100
2/16
spec end day
3x30 stand,2x30 bs
3x3x70m split runs 10 min break per set
2x40m strength end
I felt really good this session. focus was on holding form and getting hips up.
2/17 off
2/18 off do to track being closed.
2/19
I had to rush through my workout today. Had to get to my kids track meet.
speed end day.
3x30 standing
2x120 efe
1x120 fef
Workout was ok considering I had to rush through it.
2/20 tempo
10x100, power speed and stretch
2/21 speed day.
300 rope skips
3x30 stand
block starts 10,20,30,40,50,60 first set. planned on two sets but I knew I couldnt make it through again
second set, 10,30,50,60 blocks then 1x70 stand
Weights-3x8x225 deads, 3x10 good mor, 2x10 ham curl, 300 abs
I took full recovery on each run. Workout took forever. video below. Any thoughts are welcome
Since you enjoyed all those short accels so much, here’s one that John Smith occasionally has everyone doing as a group for drive phase training:
5X10 + 4X20 +3X30 +2X40
And of course Dan Pfaff has his 18 starts. I don’t have the patience for that, but occasionally go to [3-4 X (3X30+40)], and of course you need 4 minutes after each and more rest after sets.
Doesn’t all this sound like fun?
You seem to be “skating” (going from side to side) a bit, which is quite normal during acceleration, but you’re also doing it at full speed to some extent. Your arms are not moving through a full range of motion (don’t come up all the way) and also go across the body instead of mainly going up and down. This mirrors the skating movement of the legs.
I’d recommend narrowing the hand spacing in your set position-place the hands directly underneath the shoulders.
lol, yea this was a very time consuming workout
ill work on the side to side. Funny you mention the full range arms. I was working on that today. going from hip to face. My friend mentioned my stride length or lack thereof. i know strength is not the issue. it may be flexibility and arms not going full range.
ill do some changes
ill give that a try also.
2/23
Spec end day
300 rope skips
2x30 stand
2x30 bstarts
2x3x70 split runs
It kept raining on and off. I was able to do 2 sets then it began to poor. Wanted to do some plyos but the weather wouldnt allow. The second set of splits runs were done in 8.5,9,9 secs each. The wind was killer also.
2/24 am weights at work.
bike 20 mins, circuit 5 sets pull downs, 20 pushups, ab stability ball stir x 30
circuit 2 3 sets goblet squat, ab wheel, pull ups , shoulder ext.
stretch.
2/25
speed end
got to the track late and had to rush.
2x30 stand in flats
2x120 efe in flats
2x120 fef in spikes.
I was a lil stiff. I got warm after the 2nd 120, but still didnt feel great. It was a C grade workout. Next week im gonna do a recovery week.
How are your times this year?
welcome back and congrats on new kid.
I havent hit a meet yet because either timing or coaching duties with my highschool kids. I plan to open up at U miami in two weeks
2/26-27 couldnt get anything done, had a track meet with kids.
2/28 speed day
10,20,30 5x50m blocks
I had to ride around the world to find an open track. My usual choice was closed.
The overall session felt good. My only issue was kids interrupting my rest time. I had planned full recovery but some of the sets ended up being 10-15 mins of rest. I guess it made for better runs. I had to move from one side of the track to another to try and avoid people in my lane. That took 15 mins.
I was concentrating on arm movement. Trying to ensure hands reached face with each pump. And not coming out side to side as much. No weights cause I got a late start in addition to practice being extended longer than I wanted
2/29 off massage
3/1 am weights bike 10 mins
pull downs, shoulder press, stab ball roll out/stir, ab wheel, pull up, kettle bell press. stretch
pm
15x100 on grass and drills
3/2 am 8x100 tempo
pm 5x100
300 rope skips
squats 10,8,5,3 135,225,315,315
back ext 3x10
ghr 3x5
3/3
am weights room
7x10 circuit pushups, pull downs, med ball slam
bike 10 min
therapy…flexologist
3/4 tempo
15x100
med ball oh throw x 10
abs pushups
3/5 off kids meet