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.
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.
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
3 x 60m with gradual acceleration (65%, 75%, 85%)
10 x 100m Hills with walkback recovery (on grass)
3 x 60m with gradual acceleration (65%, 75%, 85%)
3 * (3 x 80) with 90 seconds between reps and 3 minutes between sets
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!
6 x 120m @ 100% with 6-8 minutes recovery
(Every second rep was ins and outs [40,40,40])
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.
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.
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.
6 x 150m @ 85% with walkback recovery (19,20,19,21,19,20)
Felt really good today. New training partner is a workhorse - good motivation.
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.
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.
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.