Week of Monday, 19th September
Monday
Week of Monday, 22nd August
Monday
- 5 x 300m @ <50 with 3 minutes recovery (49,48,47,48,49)
Looking good.
Tuesday
Rest
Wednesday
Rest
Thursday
Rest
Friday
Rest
Saturday
Rest
Sunday
Rest
Week of Monday, 26th September
Monday
Tuesday
8 x 40m @ 100% from blocks with full recovery
120m @ 90%
Wednesday
2 x 200m @ 25s from blocks with full recovery
60m Overspeed, 60m, 120m with 2 minutes recovery
Thursday
Rest
Friday - Comp
Had a great run. My starts are really starting to come together.
Got a good start and ran a great bend. Held my form until the last 20m where I tightened up.
Ran the first bend well but felt like the back straight was too slow. Turned it on down the home straight.
Saturday
Rest
Sunday
Week of Monday, 3rd October
Monday
Tuesday
5 x 40m Hills with walkback recovery
2 x 200m @ 25s with 1 minute recovery
3 x (120+60) with 1 minute between reps and 6 minutes between sets
Wednesday
Rest
Thursday
5 x 30m from blocks with full recovery
4 x 100m @ 75%
Friday - Comp
-400m (52.1 
)
-100m (11.4)
Finally got out fast enough in my 400m. Went through 200m in roughly 24s, and managed to hold on and bring it home.
Saturday
Rest
Sunday
Rest
Week of Monday, 10th October
Monday
2 x 40m from blocks with full recovery
3 x 220m with 5 minutes recovery @ 75%, 90%, 95% (29, 27.5, 27)
Tuesday
5 x 50m Hills with walk back recovery
2 x 40m @ 75% for technique
2 x 80m Ins & Outs
3 x 150m @ 75, 90, 100% with 5 minutes recovery
Wednesday
Rest
Thursday
Friday - Comp.
Felt ordinary the whole race. Had a poor start, and felt like I was plodding the whole way. Still, I’m happy with the time.
Felt really good during the first 100m, but the race was called back after 40m for a false start. Lost my composure during the second run but managed the come through at the end.
Saturday
Sunday
Rest
Rest
congratulations on that result flyer, i see a gradual progression in your speed endurance, and you could be able to blast a 50sec 400m. if you are able to run your first half in 24 sec and you can teach your body to maintain a 26sec for the second half, thats your 50sec. a key session for that is to perform 6x200@26sec with 200jog recovery. elite 400m athletes can perform that session in 23secs. 21+23=44. goodluck man and all the best
Thanks komy.
States is in 2 weeks and with that time on the board I should have a reasonable chance at a final - provided I’v got a bit more in the tank.
Let’s hope the improvements keep coming :rolleyes: .
Week of Monday, 17th October
Monday
3 x 60m @ 75, 85, 95% with full recovery
3 x 200m @ 75, 85, 95% with 5 minutes recovery (27, 25.5, 24.2)
Tuesday
3 x 30m from blocks with full recovery
2 x 120m @ 90% with full recovery
Wednesday
Rest
Thursday
Rest
Friday - States
200m Heat (23.66e)
400m Heat (53.39e)
4 x 100m Final
Not quite sure what went wrong. Felt good during my warm up, and felt like I had run a decent race afterward, but the times just weren’t there. Very dissapointed.
Saturday
Sunday
Week of Monday, 24th October
Monday
Tuesday
2 x 40m from blocks with full recovery
4 x 40m Baton changes
Wednesday
Rest
Thursday
Friday - Comp.
4 x 100m (44.7)
200m (22.85)
100m (11.5)
100m (11.3)
Messed up my start in the first 100m, walked back and ran another one 20 minutes later.
Next week will be my last week of training for the season before my school champs on November 5th.
Preliminary selection has me running the 200m, 400m and anchoring the 4 x 100m. Although I’m probably the fastest 100m runner, the difference isn’t significant, and the school will probably put another runner in ahead of me, to spread the load.
To be honest, I’m not where I’d like to be. Based on how I thought the 22.8 felt, I thought I’d be running in the 22.5 range by now. Likewise in the 100m, both of my 11.3’s have felt below capacity, but I think this may have something to do with circumstances.
Next Saturday will be a real test. My first event will be the 200m at 6pm, followed by the 400m at 8pm. The relay is roughly an hour after the 400m. Let’s hope for good performances.
Saturday
Rest
Sunday
Rest
Week of Monday, 31 October
Monday
3 x 90m @ 75%, 85%, 95%
120m @ 95%
Tuesday
Rest
Wednesday
Thursday
Rest
Friday
Rest
Saturday - School Championships
200m (23.05e) 7th
400m (53.3e) 5th
Sunday
GAME OVER