Age: 31 (32 on September 3)
Weight: 163 lbs
Height: 5’3”
Post 30 years old PB
55m: 6.38
100m: 10.74
I live and train in Naperville, IL. I train at either North Central Colleges indoor and outdoor track and Benedictine University’s outdoor track. I thought since I am now competing at Masters Meets that this thread could use a boost since it’s not used very often.
By now you all know that I had ACL Reconstructive Surgery on December 17, 2010. My goal when I returned was to break 11.00. I did achieve that goal and believe that I can run in the 10.60’s.
Progression of Times Post Surgically
May 13 - 11.18
May 20 - 11.03
June 12 - 11.00
June 26 - 10.92
July 10 - 10.77
July 29 - 10.92 (prelim, shut down between 80-90m)
July 30 - 10.74
Current Lifting Bests Post Surgically
I did not max out during my season. I had a few weeks of self testing and I progressed to the following numbers.
Power Clean - 230
Power Snatch - 175
Bench Press - 275
Back Squat - 385
2012 Plan
I am starting to work some things out for my off season and progression into my regular season. I haven’t set a date for training to begin, but I am nearing that. I am going through my workouts and looking at things that I felt worked very well for me and things that didn’t work so well. I do think that I benefited from days off throughout the week. I don’t think my body can handle training everyday and if I can benefit from a recovery day vs. a tempo recovery I’ll take the day off.
2012 Goals
Win the USATF Masters 30-34 y/o 60m Dash
Repeat as USATF Masters 30-34 y/0 100m Dash
55m: Break 6.40
60m: 6.85
200m: 22.80
100m: 10.69
200m: 22.20
A few things I am going to focus on over the upcoming month or two is an increase in flexibility and the development of functional strength. I know over the years I will slow down, however I feel I can delay the onset of it be increasing my functional strength, eating well and developing better flexibility. I am going to enroll in a hot yoga class to increase my flexibility. The class will be a 30 day class and should give me a base for development to continue through the season. Overall, I think this will improve many facets of my training and competition.
Day 7, Week 2 - Cross Training
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20’ Dynamic Warm up
Specific Warm up
8:25 AM Flag Football Game 8v8
Game went to triple overtime. I pretty much played every down and both sides of the ball. I was surprised that held up as well as I did since I haven’t done any running yet.