Will be keeping a journal of my 2005 track season (June – December) posted here - should be able to update twice a week. Hopefully I’ll be able to get some input- all advice is much appreciated.
In the past I’ve been predominantly a 200/400 runner, however having gained some strength in the off season I plan to add the 100m and possibly the 400mH to the repertoire.
Last season ended dissapointingly for me with a hamstring injury that put me out for States, but 7 months on the injury seems to have healed. Resolve to stretch this season. :eek:
I am coming off soccer season, hopefully will have maintained some decent fitness.
Preseason runs from now until mid-August giving me a good 10 weeks to focus on the long sprints and build a good base for the competition period of my season. For the moment I will continue with my 3 day per week gym program, slowly phasing this out as competition period commences.
I have access to a video camera and will try to get some of my runs uploaded for analysis – including some training runs in the near future.
4 x 200 @ <30s with 3 minutes, 2 minutes, 1 minutes recovery. ( Ran 29, 26, 28, 29)
15 Minute Recovery
4 x 40m @ 100% (standing start) with 1-2 minutes recovery
As scheduled, did my first track session of the season on today.
Started off with a long, active warm up - plenty of dynamic stretches.
Low and behold the hamstring pulled up fine! Calves were both sore, and stomach was a little worse for wear, but no problems what so ever with the hammys - I have a smile to my eyebrows.
Hurdles drills with three hurdles
(Lead leg, trail leg) x 3
(Full movement) x 5
(Full movement with hands on head) x 5
-30m with 3 hurdles x 3
-150m with 4 hurdles x 4 @ 75%
full recovery
-150m time trial
Ran the 150m in mid to high 17’s. Didn’t get an exact time from the coach - all too wary of hand timed results.
Wednesday
Rest
Thursday
2 x 60m @ 75%, 85%
3 x (30m Sled + 60m) @ 95%
3 x 30m @ 95% from blocks
2 x 60m @ 95% from blocks
-150m
Reworked my starts - completely overhauled my technique. Last season my starts were somewhat of an achillies heel in my races, but the new approach seems promising.
Session wasn’t so bad. I’v been doing this workout weekly over the last month or so, adding two more reps each week. Started off with 6 x 100m, then 8 x 100m, now 10 x 100m. I’v been making a conscious effort to hold good form during all types of training, especially maximum effort + fatigue work, something I failed to do last year.
Tuesday
3 x 60m @ 75 % with 3-5 minutes recovery
4 x 35m @ 100% with full recovery
15 minutes rest
4 x 80m @ 100 % with standing start + full recovery
Wednesday
3 x 60m with gradual acceleration (65%, 75%, 85%)
10 x 100m Hills with walkback recovery (on grass)
Thursday
3 x 60m with gradual acceleration (65%, 75%, 85%)
3 * (3 x 80) with 90 seconds between reps and 3 minutes between sets
First race is coming up in a couple of weeks. Probably a 100m and a 400m. Nothing serious, more just to test out current level of fitness - sus out what needs work!
6 x 150m with 3 minutes recovery (19.8, 20.1, 19.7, 19.8, 20.6, 21.4 )
First Saturday I’v had free in ages - decided to train. Chilled out on the first few and was thankful I did - suffered like a dog on the last two.
Sunday
4 x 30m @ 100% with 4-6 minutes recovery
2 x 60m @ 100% (rolling start) with 6-8 minutes recovery
Planned on doing 4 x 60m, but was pretty tired after the second one and decided to scrap them. Acceleration is still a major weakness but is improving as the weeks go on.
My speed endurance is v. ordinary at the moment - over a fast 150 I’m tying up ALOT of the last 30-40m. Will need to address this over the next few weeks.
I think that the tightness in my calves coupled with poor technique, is causing my feet to land in front of COM - obviously causing a breaking effect (overstriding) and loading up my hamstrings. Stretching + drills are the key!
Tuesday
6 x 120m @ 100% with 6-8 minutes recovery
(Every second rep was ins and outs [40,40,40])
Wednesday
Rest
Thursday
3 x 30m
3 x 80m with hurdles
2 x 120m
Right glute pulled up slightly sore. Not normal muscular pain - kind of feels like a cramp.
Summary: No starting blocks! Piss poor organisation. Wasn’t sure how to start - went with a crouch position. Reacted fairly well but came up too soon. Finished strong and went by the guy on my inside.
400m : 2nd 53.5
Summary: Once again no blocks, but went with a standing start instead. Pushed out well and relaxed on the back straight. I was basically running on my own for the first 200m but my pace was still decent. Made the mistake of holding back as I entered the bend instead of building.
Came onto the back straight with too much in the tank and pushed all the way to the finish line.
Happy with the results. I know what I need to work on - have my sights set on cracking 53.
Wednesday
Massage
Thursday
3 * (5 x 100m) @ 13-14s with 1 minute recovery between reps and 5 minutes between sets.
Training was v. ordinary. I think I’m still recovering from Tuesday. Really struggled on the second set and considered ditching the third. Fired up just enough to make it through.
Friday
Rest
Saturday
Rest
Sunday
Rest
Spoke with my coach about training program and concluded that adding a training on Saturdays is the way to go. Rest days will be Wednesday and Sunday with some type of track work Mon, Tues, Thurs, Fri + Sat.
5 x 300m :eek: @ <50 with 3 minutes recovery (49,48,47,48,49)
Trained on grass in flats. At 7am. I am not a morning person.
Felt quite alot better than I did on Thursday, although I was suprised how hard the last two reps were. I didn’t feel to bad between reps, but really struggled on the last 100m, despite taking it out slowly.
Tuesday
6 x 150m @ 85% with walkback recovery (19,20,19,21,19,20)
full recovery
300m (42s)
Felt really good today. New training partner is a workhorse - good motivation.
Wednesday
Rest
Thursday
Speed
4 x 30m
3 x 60m
2 x 90m
1 x 120m
Full recovery between reps + sets.
In hindsight I don’t think I’m quite up to speed work with this level of volume (600m).
30m’s + 60m’s were good, but I’d probably finish with one 90m next time.
Friday
Competition.
200m (23.6) OPN D2
Was v. cold + head wind.
Ran the bend well. Hit the wall with 30m to go.
400m (54.2) :eek: OPN D1
First bend was good. Once again took the back straight + second bend too easy. Dissapointing.
Felt great. Just cruised through the first 150m, wouldn’t have been more than 90%.
Tuesday
4 x 40m starts (on the bend)
Wednesday
Rest
Thursday - Comp.
200m Heat - 23.7
400m Heat - 53.3
Friday
200m Heat - 23.38e
400m Heat - 53.29e
Not unhappy with my 200m. Would have liked to go faster, but time was reasonable. 400m was poor. Still can’t get my execution right. Very dissapointed.
Flyer, your training is looking very good. Watch out for the days when you perform back to back sprints, especially with history of hamstring injuries like yourself. Try and introduce some form of aerobic workouts between your sprint sessions, so instead of taking a day off, how about starting off with a light tempo session on grass and see where you can go from there. All the best man and goodluck
Back-to-back training is usually out of a lack of time! I have to compete every Friday night for my school, so I try to get my heavier sessions (Mon. morning, Tues. afternoon) out of the way earliest in the week when I am fresh, and when I have the longest time to recover until my competition ie. Friday night.
Lately I haven’t had much spare time, (hence no tempo), but most of my commitments are ending within the next couple of weeks, so I might take some up then.
I plan to add the 100m and possibly the 400mH to the repertoire.
