Are you still in the Chicagoland area? Where do you run 80s/100s/120s?
Yeah, I live in Naperville. The Fox Valley Park District in Aurora has a really nice 200m indoor track that I can some work on. North Central College has a brand new indoor track as well so I can get work in at either place.
Are either of those 2 tracks banked?
No, unfortunately neither of them are. There aren’t any banked tracks around here. The closest is probably Bloomington, IN.
I have only gone up to 80 indoors but wouldnt see a problem doing 120 on a indoor track.
The track I run on, I can fit about 90m on the straight. It’s got really long home stretch with is nice for flys, etc. I can get a lot of work in with out having to worry about turns which is nice.
Thursday, 1/7/10
Week 1, Day 4
Workout - 4 am wake up, 5 am workout
Max V Warm up
200m skip
50m of short warm up
600m (50m walk, 50m accel)
Dynamic stretches x 10 reps
Sprint Drills x 30m
Hip Mobility
Build ups
6 x 30m w/30m fly in at submax 95% 3-5min/rep
3.07, 2.98, 2.96, 2.97, 2.92, 3.05
Cool down/walk
Light Stretching
Ext. Repetition Core - 2 X’s Through Circuit
Solo Twist x 10
Reverse Crunch x 20
Twisting Crunch x 20each
Med. Ball Toe Touch x 30
Side Crunch x 15 each
Hip Thrust x 20
Side Crunch x 20each
Russian Twist x 20
Solo Twist x 10
Lying Wipers x 10
The workout felt better than Mondays.
Rep #1 - Decent Acc, but held back just a tad and didn’t fly through at 100% because it was the first rep.
Rep #2 - Felt much faster. My turn over was quicker and felt like I was driving.
Rep #3 & #4 - Felt the same. Not much difference.
Rep #5 - Felt slower, but yielded a faster time.
Rep #6 - Someone walked in my way during my accel at about 25m so at that point, I just went and finished.
I timed myself during these and just used cones as a marking. I would say I fairly on with the timing. It’s not like I would cheat because there’s no point and I would know something was up with the timing if I had the times I did then had an outlier in there that just wouldn’t make sense. I’m pretty happy though. Lifting this afternoon around 12 or 1.
Lookin’ good with those 30 times. Do you know how those compare to when you were running at your best? Also, any idea when you would wanna compete?
I honestly don’t know. I was kind of thinking of running this weekend, but my wife and I have puppy training. She was going to go visit family, but I told her I may have to work. So she decided not to go because of that and the dog. So, I thought it would be very wise to stay home, work, and go to puppy training rather than facing her scorn if I were to race. I don’t think I’ll race very much. I do have an alumni meet next weekend that I may go to. I really don’t think I’d run much faster than a 6.70 to be honest.
When I was at my best I had a few that were in the 2.7’s in practice with the gates. I don’t remember the exact time off hand though. I didn’t really pay much attention to it. I think I could probably get to low to mid 2.8’s towards the end. That’s my guess, but who knows. This does give me a good starting point.
Thursday, 1/7/10
Week 1, Day 4
Weights - 12:30 pm workout
Power Snatch 4 x 3= 125, 125, 135, 140
Snatch High Pull 4 x 4= 180, 180,185, 190
Goodmornigs 4 x 5= 135, 135, 155, 155
Russian Leans 4 x 6
Reverse Hypers 3 x 8
Lifting workout was solid. The high pulls were easy. The weight moved quickly and I felt powerful. Good response from this mornings workout.
Friday, 1/8/10
Week 1, Day 5
No sprint work today. Active Recovery day. I do have a GS session tonight.
Friday, 1/8/10
Week 1, Day 5
10 min Elliptical Warm up
GS 160 total/10 reps each
Crunch
Push up
Superman
Hip thrust
V-Ups
Walking Push-Ups
Alternating Superman
Squat
Toe Touch Crunch
Walking Push-Ups
Alternating Superman
V-Up
Single Leg Hip Thrust
Lunge Walk
V-Crunch
Lateral Low Walk
Weighted Core
Windmill Touch & Press 2 x 10 each
Rope Crunch 2 x 15
Plate 180’s 2 x 10 each
Wt. Back Extensions 2 x 15
Wt. Windshield Wipers 2 x 10 each
Good recovery day. I have a lifting workout tomorrow and then Sunday is an off day. I feel pretty good so far.
Saturday, 1/8/10
Week 1, Day 6
Strength/Power Development
(keep in mind, all lifts are preceded by a 3 set warm up)
Hang Clean 4 x 3= 155, 155, 165, 165
Back Squat 4 x 5= 325, 325, 325, 325
- SL Squat 3 x 8= 115
Wt. Dips 3 x 8(each)
Shoulder Complex 2 x 10 (each)
a. DB Ant. Delt Raise (pronated grip)
b. DB Fly (Neutral grip)
c. Cable or DB Row
Iso Core
2 (4 x 30s)
Plank (on SwB)
L Side Plank
R Side Plank
Plank w/roll out (on SwB)
**add 5-10s each week.
Any tips on improving the 30m fly? I cant break 3 sec 
What kind of distance are you giving yourself prior to your 30m? Is your acceleration well in place, are you hitting top speed at your run-in distance? Perhaps trying flys at 10-15-20m first and progressing to 30m. Also try to relax during your fly. We relaxed muscle is stronger than a muscle that is tense.
Monday, 1/11/10
Week 2, Day 1
Workout - 4 am wake up, 5 am workout
Acceleration Warm up
200m skip
200m jog
200m skip
Dynamic stretches
Sprint Drills x 30m
Hip Mobility
Build ups
3 x (3 x 40m) 2min/rep - 5min/set
Set #1 - 4.78, 4.67, 4.84
Set #2 - 4.71, 4.70, 4.58
Set #3 - 4.68, 4.75, 4.82
Cool down 4 x 100m
Hip Mobility
Ext. Repetition Core - 2 X’s Through Circuit
Crunch x 30
Hip Raise x 20
Russian Twist x 20each
Med. Ball Toe Touch x 30
Leg Raise x 20
Figure Eight x 15
Elbow to knee x 20each
Plate Crunch x 30
Scissor Kicks x 40
Jackknifes x 15
The workout felt much better than last Monday. I really tried to focus on acc. mechanics today. There were some outliers in there today. When I time things like this, I try to start the watch then go. One the outliers I probably hit the start as I was going. I would think I’m somewhere between 4.68 and 4.80. That would be my guess, but for 40m it’s hard to get a gauge because it’s not something that I time a whole lot. I’m more familiar with 30m times. Towards the end of set 2 and 3 I was feeling a little fatigued, but I focused more on relaxing than trying to run faster and it seemed to work. All in all, I was happy with the workout. I felt better this week even with the increase in volume than I did in the workout last Monday. Definite positives from today.
Monday, 1/11/10
Week 2, Day 1
Weights - 12:30 pm workout
Power Cleans 5 x 3= 180, 185, 190, 200, 200
Clean Pull 5 x 3= 205, 210,215, 225, 225
RDL 4 x 5= 225, 135, 135, 135
BB Row 3 x 5= 135
Chin ups 3 x 8
Workout went great other than a dull ache. I had to adjust the weight on the RDL, my grip was weak today for some reason. The bar I was using was a pain in the butt, but oh well.
Wednesday, 1/12/10
Week 2, Day 2
Workout - 4 am wake up, 5 am workout
'Anaerobic Warm up
200m Skip/jog series
Dynamic Stretches
Static stretches
Sprint Drills x 20m
Build ups
3 x (120m, 100m, 80m) 2min/rep - 5-6min/set
400m Cooldown
Hip Mobility
Weighted Core
Windmill toe touch 2x10 each
The Rack - 20k - 2x20s + 15 lifts
BB Twist 2x10 each
Reverse Hypers 3x10
DB Saxon side bend 2x10 each
Todays workout felt good. I felt good after the warm up and working out a tiny bit of soreness. Runs today were at 90-95%. As the workout went I felt better and better. Have a weight lifting session a little later. I’ve condensed everything down to 4 days since I’m going to run at our alumni meet this coming weekend.
What events are you gonna run?
55m. Short, quick and get it over with. Not expecting much, just getting out and having fun with some of my guys from college days.