–About 3 years ago, we were warming up for the 60 at Northern Arizona, when the announcer told us that “we have a late entry” and all the heats were adjusted. The late entry was the entire pure sprint squat from Team Canada, and all those guys ran 6.6x.
–One January I lost to Damian Warner at the University of Arizona in Tucson. I’m also 0-2 against Dwain Chambers, though I apparently once got ahead of him until about 20m. If you look at some race results in the Los Angeles area, the club “Team England” is the sprint camp the BAF has operated in the Los Angeles Area.
I don’t know how it is in Florida and Texas, but there are a ton of Canadians and Brits racing in Southern California in early spring…and it’s not just Mount Sac. And when our main season ends, I tend to go to Whistler and race in Vancouver and Victoria (a bunch of races on different tracks).
I think the Canadians that have budgets or sponsors and aren’t racing indoors in Europe or outdoors in Australia these days come down here, and we have lots of races and lots of people in them.
BTW, we really don’t have a season. It never ends. There is really no month when there is no track meet somewhere in California.
How do you find those meets? Do you have websites where you can get find those meets? I could only find some walking, throwing, pole vault and youth meets but no track meets in August and onward, with all the fall events being cross country.
Thanks Angela.
That’s right, end of the season is really close.
As I have mentioned before last comp is on the third, after that we’ll train for about seven to ten days and we are done for this season.
We’ll have a four weeks off and we’ll start our new season on the second Monday in month September.
For me it is time to rest, I am really tired but also it is time to reflect.
They are young, just turned 18 couple months back.
Re: meeting, it’s open one. Anyone can enter, last time we have run hurdles there, there was decent number of quite fast sprinters 10.3+ on top of that there is two rounds with 90min apart so we’ll be able to hit either two rounds of 100 or 1&2 we’ll see.
Athlete Y going through some family issues and hasn’t been training well/regular since that 10.8 we’ll see whether we will run, hopefully next couple of sessions will be good and we’ll go ahead, otherwise no point of doing average runs.
Training has been already reduced
For the past a few weeks we have been doing:
Monday/Friday:
3-4x20m
3-4x30m
2-3x50m
Wednesday:
3-4x20m
3-4x30m
1x150m
Today we did:
5x10m with Athlete X cause I wanted to revisit the initial part of the race followed by 3x30m and 3x50m.
As you can see there is almost nothing to reduce from unless the one of the workouts will be totally shifted towards acceleration or extra tempo day, however.
Personally, for me the issue is when the athletes don’t attend the session and not letting me know, I cannot see that as a reduction in the training.
Had a good session today.
Athlete X looked really good, finding hard to find motivation at the end of the season especially after such a demanding period. However it moved really well today.
Athlete Y turned up to the session late.
We did:
3x10m
4x20m blocks
2x30m blocks
2x FEF (Athlete X did one rep only)
Overall guys looked quite good.
Happy with the session.
Good competition, really happy with the runs.
Athlete didn’t improve their personal best, however the execution was there and if the wind was following instead of more then -3m/sec we would come home with PRs
Athlete X did 12.1 and Athlete Y 10.9
Guys who normally run 10.4 run about 10.8ish. So you can imagine the strength of the wind. Nevertheless very happy with what I saw today.
Looks like athlete Y might have a one more competition, has been invited to the international meet.
I won’t ever forget what Charlie told me although I found it so hard to believe when it was to be applied to my own situation.
Time must meet chance.
I have been explaining to a young man whom I started in track when he went to school with my son and is now going into 3rd year running 400hm at university. You need to be there to fail but not too much, to win the right races and stick to it long enough to understand you will do when the right opportunity happens. You don’t want your athletes losing too much. You want them winning sometimes as all the time might not be good either. Your athletes are young and there are lots of lessons to learn and all in good time. 7 years remember to build an elite athlete if they are training with the correct circumstances and method of training.
Looking from the perspective of time last season wasn’t too bad.
The areas for improvement are clear: acceleration and strength.
Planning to introduce clean and hip thrusts into the programme.
I was deliberating about strength programme which has to work with our track one or actually I was thinking about working for track one.
Came across interesting option which opened number of possibilities.
CF was talking in one of his books about spreading two days weights workout over three days. Which opens door to interesting options of the load across the week.
Anyway, week to go.
The advantage of spreading the workload across more training days is due to the greater opportunity it gives you to make micro adjustments. It’s based upon simple math.
One training day per week only gives you one opportunity to make changes and you have to wait seven days between each opportunity.
Each additional training day per week, provided the training week adheres to a 7 day calendar week, reduces the interval by at least one day.
Thus, the 3 high/3 low 6 day training week only requires one to wait 48 hours until the next opportunity to make an adjustment.
Further, the more opportunities there are to train in the week the more the workload may be distributed and less concentrated on any single day.
As for the acceleration and strength objectives, I recall the steep hills from last year. I’d encourage you to consider milder grades for the GPP and, because your sprinters are juniors, allow the overall variety of the training load to serve its purpose regarding improving general strength.
That’s one of the option you are talking about. Just spreading evenly.
I was thinking more about differentiation of workload depending on the intensity of the main workout. The other option might be that our Wednesday strength session done after SE runs with reduction in volume re: lower body but increase in upper body comparing to other two days, so I’ll have even better opportunity to recover for my speed workout on Friday.
Indeed, another example in that regard is using 3 main/primary lifts in addition to the track work, jumps, and throws.
If we accept that the track work, jumps, and throws occur on every high intensity day, for example, then if there are three high intensity days, each one including he 3 main/primary lifts, then each lift can be emphasized one session per week while the other two play a secondary role that day.
For example
HI Day one, emphasize lift 1 and secondary role for lifts 2 and 3
HI Day two, emphasize lift 2, and secondary role for lifts 1 and 3
HI Day three, emphasize lift 3, and secondary role for lifts 1 and 2
First session of the new 2016/17 season is done.
We have started with individual warm up, just wanted to see what they are going to do and how well they will do the exercises.
Actually they are fitter than I expected, looks like majority stated active over summer break.
Drills on the hills 10m
8x10m, 8x20m and 8x30m was planned, end up doing 8x25m.
Bounding 6x10 RL LL RL…+2x10 RL RL…/LL LL… (ONLY) hops, focus on the correct ground contact and form,
Weights
Clean progression with bar
DL, shrug, high pull and catch
Gluteus activation with elastic band
Abs couple hundreds
Stretching and ball trigger point release
Ange’s GPP from September 6th 1993 ( Labor Day in Canada and USA)
In the morning did 300 varied sit ups
Most days I trained full sessions at 3:30pm in afternoon.
Warm up was one hour
Weights from anatomical adaptation phase
squats 3 sets of 115lbs x 10 reps
vertical row 3 sets of 40lbs / 10 reps
Leg curls 3 sets of 10 easy weight
Incline bench 3@45lbs for 10 reps
Reverse Leg Press ( charlie loved this exercise and we did it often)
Dead lifts 3 @ 70lbs 10reps
Toe raises ( we never did toe raises except for a brief period in this year. I was looking in 1994 no toe raises
back ups
Added 500 sit ups always varied
Finished with 7 x 300 on treadmill as it was bad weather and we did not want to go to York/ 5 min between reps/ used highest speed and ran 45 to 50 seconds based on outdoor 300 m times in same workout) I found the treadmill was never as good as running outside but it’s not usual and it’s better than not doing it and we also built in variables ( like a slight incline) to compensate for how much easier it was and in attempt to make it more like running outside.
Thanks Angela!!!
Very helpful.
Wish we had more time in our hands to have the opportunity to maximise the opportunity to prepare ourselves strength wise for the particular event.
Unfortunately we have three hours in which warm up, post workout routine and main part of the session which is running taking about 2h20min. We are left with max 40min for strength work.
So thinking for the couple of years is to have max three stationary lifts and rest do like circuit.
What can you do to maximise the strength workout.
In general I am really happy with the progress that guys have made last year re strength gains, however I feel it could have been a bit better.
Today, bit sore but not as much as last year.
2x8x15m medball push with acceleration.
Rudiment 15m
Clean progression just like on Monday.
3x3x100m medball throws push ups to max and Russian twists
Gluteus activation
Stretching.
