25.11 Rest - recovering from weekend still. Decided to have an easy week.
26.11 Tempo in Pool 2x6x45seconds, 15 seconds/reps, 1.15minutes/sets
28.11 Weights Power Cleans (first heavy cleans in 12 months - looked it to), Bench Press and Squats. Getting that urge back to lift hard and heavy in squats.
29.11 Sore from weights
1.12 Tempo - Rowing
8 x 30 seconds on, 30 seconds off
2.12 7am Weights
Power Clean 2 x 4
Back Squat 3 x 4
Bench Press 2 x 4
6pm Track - speed
2 x flying 20's (30 build)
3 x 60 In and outs
3.12
Tempo in Pool 2x6x45seconds, 15 seconds/reps, 1.15minutes/sets
4.12 7am Weights
Push Press 2 x 4
Jump Squats 2 x 4
Lat Pulldown 2 x 4
Stiff Leg Deadlift 2 x 4
6pm Track - Speed (Planned for tonight)
4 x 60 in and outs
1 x 200, but could do another 4 x 60's
4.12 6pm changed planned session due to rain.
4 x 60m with 4.5 minutes rest
1 x 200m
Died bring time in 200m
Foot sore from jump squats
5.12 Rest
6.12 Competition
12.99 into a 3m headwind, not happy with time.
7.12 Rest - Coached for 3 hours
8.12 Tempo - Rowing
6 x 45 seconds; 30 seconds rest
9.12 7am Weights
1. Power Clean 3 x 4 (I have alot of work to do after 12 months of doing these)
2. Back Squat 3 x 4 (I love squats)
3. Bench Press 3 x 4 (Hate them)
6pm Track - Speed
1. 3 x flying20's (30 build in); 7 minutes rest
2. 3 x 60 In and outs; 7 minutes rest
3. 1 x 300 run with another athlete doing a volume session (about 80%)
10.12 Tempo - Pool
1. 2 x 6 x 45 seconds. 15 seconds rest/reps and 1.15 minute/sets
11.12 7am Weights - Lighter day
1. Lat Pulldown 3 x 4
2. Stiff Leg Deadlift 3 x 4
3. Push Press 3 x 4
6pm Track - planned
1. 4 x 60 in and outs; 7 minutes
2. 1 x 150.
My track sessions at the moment are a mix and match affair, partly due to the fact I am competing on Saturday’s at the moment. Also my form tends to drop off after 4 reps of flying work (laziness I think)
13.12 Competition - the worst comp I have ever done. The best part of the race was standing behind the blocks and reaction to gun!!!
15.12 (7am) Tempo - Row 8 x 30 seconds on and off
16.12 (7am) Weights - Easy
Hang Clean 2 x 4
Back Squat 3 x 4
Bench Press 3 x 4
(6pm) Was meant to do speed session, but nagging foot problem became worse. That was my last running session
17.12 (7am) Tempo - Pool 2 x 6 x 45 seconds, 15s/reps, 1.15min/set
18.12 (7am) Weights - Easy
Lat Pulldown 2 x 4
Push Press 2 x 4
Back Squat 2 x 4 (really light and squatted lower)
Wind is always a problem. Some of the races this before and after mine haev been no wind to 6 m headwinds. Comps are graded, but I don’t worry about other athletes in my races.
What is my analysis.
My races haev been better from start to finish in respect to how I look and having been dying at finish or starting badly. More like my max speed is not good and the best part of my race - start and acceleration hasn’t been at the top of range. endurance is a problem.
I’ve had nothing in the tank.
I have changed my programme around and dropped my second intense (thursday) track session and replaced it with a tempo, as I think I am struggling to recover from that session. I hope that will help. I have also changed weights to one hard and one fast (for want of a better word).
I also guess I am annoyed as I was running faster 60’s when I was throwing hammers, with no track work and heavier in weight.
In Morning did 20 minutes on Cross Trainer and maintained heart rate at about 150. Felt good so after work did 3 x 400 at Intensive tempo pace (by accident as I have not ran 400’s before) rest was 2 minutes.
These sessions where done because I felt pretty good after two days of not training. Big mistake Cold redeveloped, which I still have after getting the cold intially a week ago.
I have 8 weeks to go until the end of my season, toying with the idea of stopping season and going back to the drawing board.
From the 5th to the 19th of January I didn’t train. Had a flu like illness - viral infection, which as f today I still have remnants of.
19.1 7am 20 minutes on Cross trainer and 20 minutes stretch
6pm 20 Pilates
20.1 7am Weights - Maintenance
Hang Clean, Back Squat, Bench Press all 3 x 2
6am Speed
1 4 x 30 Full recovery
2 3 x 60 In and Outs Fullr Recovery.
Trained with somebody at least 1.5 seconds quicker and doesn't know anything about sprinting. Spent 20 mintues going through block work.
21.1 7pm 20 pilates
22.1 7am Weights - Maintenance
Lat Pulldown, Back Squat, Bench Press 3 x 2
6pm Track - Tempo
1. 10 x 100 on grass very easy
23.1 Off
Very sore and stiff from training. Assumed that as it was my first of doing high intensity training this is a by product. I will however keep an eye on it.
I got blood test back. Iron count was on the lower side of good for the general population - and is probably something I should improve as I don’t think I am part of the general population.
I managed to get in 2 weeks of training - nothing intense, but have managed to come down sick again.
Unfortunately with 3 weeks left of my season I have pulled the plug and going to haev 2 weeks off totally and start getting back into training.
I need to sit down and work out why I was getting viral infections that have lasted, combined length of time, 31/2 weeks since the new year.
I have also decided that I will do training geared towards 400m, not that I really want to, but I figure the amount of work at the higher intensity spectrum is lower than it is for the 100m
You guys should really be taking Vitamin C. I take 2 grams in the morning with about a liter of water and never get sick. I see so many training logs going… “well I’m sick so no more training of any seriousness”.
I do take vitamins and other supplements. I think personally my job and air conditioning unit could be a considerable factor to the problems. But you are right.
As an athlete you are, generally, always living on the edge during training.
And that is where the skill, experience and ability of coach and athlete comes in.
I had two weeks off. I’m back training, no speed work at the moment.
17.2. 2 x (400, 300, 200, 100) recovery was walkto start.
19.2. 5 x 200m
23.2. Weights
1. Incl DB Press + Push Ups off box 2 x 8 + 2 x 5
2. Lunges (weight above head) + Leg Extension 2 x 12 + 2 x 15
3. Seated Row + Reverse Push Ups 2 x 8 + 2 x 5
24.2 3 x 300 + 200m; 100m walk between 3&2, 5 minutes (hard)
25.2. Weight - Prehab
Cuban Press, Walking on toes, Back Extension and abs
27.2 Weights
1. DB Shoulder Press + Lateral Raise 2 x 8 + 2 x 12
2. Stiff Leg Deadlift + Seated Leg Curl 2 x 8 + 2 x 12
3. Chin Ups + Lat Pulldown 2 x max+ 2 x 8
2.3. (am)Bike session 20 minutes on hard hill
(pm) 2 x 3 x 200m hard (very sick afterwards); 21/2/reps - 5/sets
3.3. Weights -prehab
“See 25.2”
4.3 Track
5 x 400m with 2 minute recovery in 30C degree with shocking wind (that was fun)
5.3. Weights
“see 27.2”
I have lost 8kg since I decided last season to give up hammer throwing, still have 6 to go. But pretty happy with the general side of fitness - competition performance was a bummer.
But live and learn - so next season lets see what happens