3/6 speed
3x30 stand
3x30 bs all in 3.9
50,60 bs
70 stand
weights dead lift 6,5,4 225,275,315
leg curl 3x10
abs
pushups
After this recovery week, I got to practice expecting to feel excellent. nope, just felt ok. I had planned to do 2 70s at the end but I was tired. I felt a lil winded after the 30m starts and the 60 was tough. Even though I ran decent times, I felt like I was moving slower. I ran about 53 and 63 meters and ran about 5.8-6.8 to 50 and sixty based on the video.
Your running looks pretty good from the less than ideal angle it’s been shot from. I find it tough to see much when it’s on video but it’s good footage none the less.
I hear a lot of sound which for me indicates a fair bit of trying.
It’s evident in your comments that you are disappointed with having had a recovery week and then showing up at the track and not feeling great. I don’t blame you for that. It’s annoying for sure.
But I wonder why you did not feel amazing after having a recovery week. What did you do in your recovery week? Did you still train?
I often tell people of the story when I was training in Arizona and I got sick upon arrival. Really sick and I could not breath and it was horrible. I could not do anything for a 2 or 3 days but It felt like weeks. When I did show up at practice finally ( it was in fact 2 days ) I broke all my Personal best times in the shorter speed distances.
People post their “workouts” but what does get posted is the stuff that is relevant to the training.
so my question is…
Tell us about the stuff outside of training that is going on that you think might NOT be helping you run fast(er)( you said your times were pretty good right) ?
I think you also sound a tad heavy on your feet. You are a strong guy and lifting some nice weights. Are you guilty of doing too much on and off the track? Just curious.
I do wish I could get a camera person at practice to record the side view. Im gonna try and convince the wife to do it next time. lol
I was at a track meet from 8 am till 8pm with my highschool kids the day before, which was probably to culprit. I was bushed when i got home. My week included two therapy sessions, tempo and some weight room. no sprinting.
I also think i gained 4 pounds from last week until sunday. lol. I kept the diet pretty strict, but the lack of high cns days caused the weight gain i think. I can gain weight in a heartbeat. But i think training my kids has taken some away from training myself.
3/7 tempo
am bike 20 minutes
bench and pull down, ab wheel circuit. Did this at work, we have a smith machine so I had to use that to bench. I hate it.
bench 4x5x225, pull 4x10,8,6, ab wheel x 10
stretch and abs.
pm after training my kids I did an easy 15x100 on turf. felt decent, a lil tight from the previous speed day. nothing bad.
I think coaching or anything when you are on your feet all the time is draining. Having said that you are still looking pretty good technically.
I was noticing you have been a member here for a very long time. Thank you for your support. THAt’s pretty cool. You have seen the good, the bad and ugly around here and now you continue to stick around. In my view that says a great deal about you.
Ive watched many athletes rise and develop in the time I have been around and it’s not so easy training for something like track. It’s not a forgiving sport in more ways than a few. But it’s a fun game and a great adventure if you can manage to continue.
Would it be at all possible to get your training done before you coach? That way you may be able to mitigate some of the standing or wear and tear on the body if you carry around something to sit on or use the time between their various exercises to sit not the ground and stretch, shake your legs or use a roller ( that everyone thinks is a waste of time except me) Just a few ideas.
I like the idea of getting your mate, partner aka wife to video tape you. But maybe ask her tomorrow because I wanted everyone here to know its International Woman’s day. When you open google on your browser check out the International Woman’s Day Doodle for 2016:#OneDayIWill
I love it!
Yea Ive been her for about 13 years know and wish I had discovered the site earlier. Ive learned soooooo much about training since discovering this site. I love it cause it has giving me the tools to not only run faster myself, but help others to run faster also.
I am also a teacher so I get to work at 640 am. I sometimes can squeeze in a tempo session before work, but not a real speed day. I have taught my kids how to do tempo and I have the other coach out on tuesdays and thursdays so I can get a work out in. Mon wed fri saturday im there with the kids coaching, so I will warm up with them, then after I finish training them I will go an do some training, If im not too beat up.
The kids season ends in May so from May-july I can get god training in, but I usually run out of meets. lol
While it is hard having a full time job, coaching and training myself, I cant stop. I love coaching, and I love to run myself.
Yea I dont bug my wife until the weekends, other than that the week is hers to bug me with honey do lists.
3/8 Am bike 15 mins
pm
spec end
200 rope skips
2x30m
2x3x70 split runs
hurdle drills
I didnt spike up today. Felt pretty good. I got out to the track late so I couldnt get my plyos in. The 70’s felt nice, I was working form and staying relaxed.
3/9 off meet with kids
3/10 speed end
2x30 stand, 2x30 bs
2x120 efe
2x120 fef
gym
sq 654 225,275
bench 3x5x185
I felt great on the track once I started to run. Felt sluggish during the warm up, but the starts woke the cns up.
all the 120s were into wind, but they felt good. first one was easy, after the second i had to up the recovery cause they started to catch up. After the last one I was done. The weight room I had nothing left as you can see by the poundage.
3/11
Took ange’s advice. I did tempo at work during my planning period. Felt good after
15x100 with push ups. real easy working form. wish I had thought of this earlier…lol
epsolm salt bath at home after
3/12 off meet with kids
3/13 speed 300 rope skips
2x30 stand
starts 10,20, 3x30, 50,60,70
1x70 stand
weights, dead 6,5,4 225,275,315
gm 3x10x135
abs and pushups at home
Felt good. HAd a nice workout. forgot my camera. worked on staying relaxed the entire workout. I timed myself on the last 70 and realized while I was running…I was done. lol didnt have the energy to get hips up and felt like boo boo. ran 8.3. Mind said I was good, body said naw.
3/14
AM tempo at work
20x100
3/15
off kids meet
3/16
spec end
100 rope skips
3x30 stand
2x30 bs
1x3x70
hurdle mob
3x30 strength end
Felt good after the block starts. I guess that woke the cns up. I ran the 3x70 in a avg time of 9 secs. did weights in the AM. bench 6,5,4x 185,225,240
pull downs, rows, incline 3x10. 3x5 pull ups.
3/17. Tempo
13x100, 10/25 pushups abs in between
3/18. pre meet full warmup
3x30 stand
10,20,30 bs.
Then trained my kids
3/19
Ran 11.44 today at U miami. I had a few weird things go on today.
Had my niece over to the house, she loves to take over my bed. She sleeps up under me. So I had a pretty uneventful night of sleep. Lots of tossing a turning. I wonder if I even hit REM. lol
Woke feeling decent, but I did have feel aches in my right calf, right ham, and left shin. I also had muscles twicthing for some reason. I know I cut back this week so I dont know why my body felt this way. When I had a chance to really think I realized I may have to lay the blame on practice the day before. After I did my pre meet, which may have been to much in itself, I stayed out another hour working with my kids trying to help with block starts. I ended up doing a few more push outs as examples, and I was on my feet the whole time.
At the time I didnt think it would effect me much, but I guess I was wrong.
At the meet I got a nice warmup in. I felt I was ready to go but I guess not. My only focus was arms. I guess I focuse so much on arms that I left my start at home.
Guy in the lane next to me in my heat flinched, I started thinking, should I raise my hand. lol so instead of having a clear mind. Next thing I know the gun goes off, and im still in the blocks thinking. lol. Funny part is I didnt realized my reaction was that bad until my partner told me I was the last one out the blocks.
I was able to run everyone down except the winner. I was too relaxed. My arms where great, but I didnt get my hips ups and I realized it at the end which is why I didnt walk past the winner of the race. He only ran 11.3
So all in all im not happy nor mad. I ran 11.89 last year at this same meet so Im better off than last season at this point. But I know with my normal start I shouldve gone 11.00 or under.
So for the next race my goals are to get off my feet the day before and get a good nights sleep.
3/21 tempo 15x100 abs and push ups
3/22 spec end
3x30 bs
2x3x70
hurdle mobility
strength end 3x30 m h knees
3/23
tempo
15x100
epsolm salt bath
3/24
pre meet
2x30 stand
10,20,30 b starts.
3/25
Meet day
ran a lil faster than last week 11.40.
This time I got a good start, but I wasnt nearly as relaxed as last time. Instead of sprinting, I was a fast runner today. great reaction, 0-30 then after driving I popped up so fast that I caught myself starting to lean back. I then forced myself forward. I then went into run fast mode. I had zero transition zero accel phase and zero maintenance phase.
I just popped up and started running. THe time was faster but the race pattern was worse. It was non existent. I pretty much panicked.
Got to track and they had moved the race time up. So I had to rush my warmup . I hate having to rush my warmup and that will pretty much ruin my race. I realize now, that I need to get to meets atleast 2 hours early to ensure a full relaxed warmup, some block starts and a sub max run before my race. I need to treat meet days like practice. After a few sub max runs at practice. Im ready to rock and roll.
3/26
tempo
10x100 real easy on grass. 10/25 push situp after each rep.
10x100.
felt great the day after the meet.
3/27
sped day.
2x30 stand
10,20, 3x50, 60, 70 all from blocks.
1x100 stand.
Focused on arms and running relaxed. everything I didnt do at the last meet.
Rested for about 15 mins before the 100. THe first few steps I stumbled from being tired from the other runs. At first I thought just stop then my manhood kicked in and say fuck dat shit get tall and go. lol I ended up running 10.93. NOt bad for a run at the end of practice. I know I can go faster fresher. I just need to replicate it at the meet. As long as I can get races in I know ill run a decent time.
WEights
squat 6,5,4,2,5. 225, 275, 315, 330, 225.
Bench 3x5x185
ham curl 3x10 8 6
stability ball ab roll out.
Felt decent but I know the soreness will kick in in a day or two.
I know the feeling man. Had some terrible race days and ran as slow as a 7.3 in a meet, but went sub 7 in training. Amazing how much relaxation helps.
Relaxation and getting races in at meets. The more races the better