I should have took your offer, I timed a 3.88 touchpad lil over 3 weeks ago after doing nothing but aerobic work. You need to get your training together, it look like you are all over the place and injuries every year. BOL with your training and season. I still have a ton of work to do, not gonna race until everything is right.
yep you shouldve lol. Ive never had an amazing first 30. WHen I ran 6.8 for 60 years ago, I was at practice running hand time 3.8-3.9 30’s.
I should have a good 3-4 weeks of training before my first outdoor meet so we will see how it goes.
2/17
planned on doing a a total of 4x30 blocks ended up doing 6 out the blocks and 4 without before the blocks.
the 6x30 were all timed in 4.18-4.11. I was trying different starts…got the same result each time. Gonna put a camera on my self next fast day.
did 1x120 untimed after the 30s
weights
3x5 high pulls
8,5,3,1,1,5 bench
2/18
15x100 tempo
I’m gonna spend a ton of time on acceleration this year.
Smart. I plan to work on accells twice a week for the next month or two. I need it.
I think sprinters like us can make bigger gains with general fitness and acceleration work…
I agree. Ive been thinking for a while that Im wasting my time doing special end days. Im thinking of replacing that day with a med ball, plyo, weight day. What do you think about a weekly plan like this
day 1- blocks, short speed accels 0-60 m
day 2- tempo 15-2500 meters
day 3- med ball work, plyos
day 4- tempo 15-2500
day 5- blocks- speed work 60-120 meters
speed end will be worked during the meets
I don’t think you can make drastic changes inseason and expect results… Looking at your plan below I would keep ext tempo inseason between 1000-1500m max. The biggest thing you can do is race every single week 100-200, I got my best results when I was racing every single week sometimes 2x a week.
If you have meets: All runs are performed at 100% relaxation - execute on every sprint…
M 4x30 blocks and 1x150 (come out hard for 30m then maintain), Bench, squats, rows, hypers (you can go heavier on the bench but squats 2-3 sets at 1-3 reps at about 60-70%).
T 10x100 ext tempo
W 4x30 blocks, 1x60 (come out hard for 30m then maintain), Bench, jump squats, pullups
T Rest
F 2x20 blocks and x10 throws
S 100/200 or relay work (if you have a meet the following week or if you want you can perform your squats right after the meet, it worked very well for me)
S Rest
No meets: Be careful - very aggressive program below. It will blow you up if you are not careful…
M 3x30 blocks and 3x60 blks
T 2x5x100 ext tempo
W 2x40 blks+180-150-120 18 15 12m rest
T REST
F 2x30 blocks 2x(60-80)
S 6x200 walk 100 ext tempo
S Rest
I mention in your journal last year where I recommended a long period of acceleration development, that’s when I think it would be best to make big changes to your training program (fall gpp/spp)… Spend 3-4 months where acceleration development is the primary goal.
Much appreciated, Ill incorporate most of this. I didnt plan to make the changes too drastic at this point.
I too have had my best seasons when I was racing weekly. This season, once april hits, they have meets everywhere. Havent had this many meet options in years.
If you don’t do anything race the 100 and 200 every week, don’t worry about your times or how bad things may look… It will pay off at the end of the season… Compete hard on the weekends and rest/recovery while staying sharp throughout the week…
2/19
speed day
one thing I can say about my 30m times…its consistent. lol
6x30 starts, 3x60m 50 accel
weights
squats-havent squatted in a while because of back. Back feels great again, finally. 185x8, 225x5, 2x275x3, 225x5
GHR-3x6
Back ext 3x10 with 100 pounds db.
THe 30’s were all of course 4.1x
the 50 accel I timed 2 of them. to 50 I ran 6.2-6.3 both times. and 7.4 to 60. fastest 10m split from 50-60 was 1.02. GOt to get those times down.
My partners were out and said Im getting too vertical with each step after 5 meters instead of going horizontal. Gotta figure that out.
Man I wish I had all those meet options to compete every week…I’m still kinda waiting on what competition options will be available this upcoming spring, but I wonder if there will be enough opportunities for me. A lot of meets that I’m seeing are for high schoolers or for those that are running extremely competitive times. Hope I can find more, since I need to overcome meet panic.
Meet panic??? SMH… Preparation will take away meet panic etc…
I’ve been always training diligently, but since I don’t get to race anyone during practice and I don’t get to use blocks during practice, it’s even harder to simulate and become more so accustomed to the environment of the race. Of course if I was really fast like many of you, then the raw speed would be enough to make up for those discrepancies, but unfortunately, I’m not.
Shit if I were you, Id jump into those meets with people you say are running real fast. What do you have to lose. If they dont let you in based on times, then lie. Im sure they dont mind taking your money. Also have you looked into Masters meets? Your in Cali right? I would assume there meets out there.
There’s a meet where you have to send them reference of what time you’ve ran in a sanctioned meet previously…so lying won’t work on that one. Most of the other meets are high school meets. Wonder if there are any of those meets that also accept open athletes. I’m not old enough for masters meets, unless they are willing to accept open competitor as well.
only master meets ive seen that didnt let open run as well where the ones that specified, and generally all masters meets are open. where in cali are you.
I would have to look into them and find out then. Hopefully there will be some that allow opens as well. I’m in Los Angeles area.
also check every college close to you that has a track team’s schedule.
and this
http://coachoregistration.com/dbi-bin/calendar.pl
Thank you both for those resources.