i agree, i looked at frame by frames and after my leg hits the top then straightens out it never really actively applies force down and back, it just kinda sits there til the other leg comes thru, explaining why my strides are so short even though my ROM looks to be pretty good
1/29
60m -> 7.55
http://www.directathletics.com/results/track/22956_1445214.html
notes:
-felt very fatigued going into the meet then slept like over 12 hours the night after. pretty intense migraine aura, didnt even get the headache til this afternoon. i only get them super infrequently when im overextending myself with stress. guess school starting up, fraternity stuff and track just loaded up on me
-mechanically he race actually felt alright to me. i felt like i extended my drive phase, the race felt pretty “automatic”, but i did feel a bit tense and didn’t have a very competitive heat. i was hoping to pr because my practice on thursday where we did some full-speed stuff outta blocks to 30m went so well (was right behind a 6.99 60m runner)
2/4
60m -> 7.48,7.50
200m -> 25.16
http://www.directathletics.com/results/track/22788.html
notes:
-tripped during my start of the 200, so then got upright right way and race fell apart quickly then
-in the first race i was right next to a 7.10 runner thru 20m and in the second i was ahead of a 7.30 runner through 30m. exited my drive phase too early in the prelims, and my top speed just blew in the final. there was a big time gap and i dont think i kept properly warmed up. plus im still squatting heavy so often that i think its really affecting my elasticity as far as top speed goes. i have my last two indoor meets the next two weekends. i plan on dropping squatting this coming week then dropping leg lifts the next week. then i’ll lift again fully to spring break which ill take entirely off except for maybe some jogging, then ill squat light/will drop squatting for outdoor. my start is getting better and better further and further out, but i think im really limiting the 2nd half of my 60 with the amount i squat
2/10
meet tomorrow. goals are to extend drive phase through 30m, to stay relaxed and to not rush warm-up. i haven’t lifted legs this week, and training intensity has been a bit p, but volume down, so i’m hoping to see a nice pr. running the 60m and the 200m on a flat, 200m spiked track. will post on meets results later this weekend
http://www.directathletics.com/results/track/22205.html
60m -> 7.55
200m -> 25.01
notes:
-was relaxed but apparently wasn’t hitting the high “z” position (triple ext, knee to parallel, create negative foot speed). will work on it
http://www.directathletics.com/results/track/22206.html
60m -> 7.43
200m -> 24.67
(200m flat track)
notes:
-taking a week off from track now that my winter season is over. will start getting back into things next week but not entirely sure when i’m suppose to start attending formal practice again
-got video of the 60m, will post online when i get it
-60m: cleared blocks well and good first couple steps then came upright too quick. once i finally hit top speed, then i held with the field. i am going to try keeping my head down more as i’ve heard the eyes lead the body, and keeping down in a 20m block start is one thing, but once i’m in a 60m race, no longer can just say “stay down the whole time.” finally a pr though. fixed my max v mechanics and didnt have any sort of especially good start, so that .12 i cut from last week was probably all from making sure i was getting the most out of each stride as opposed to forcing stride rate
-200m: got a crappy lane, lane 2 of 8, so i had no one on my left and the tightest turns. definitely slowed down the lats straight away and didnt feel like i “blasted” out onto the first straight away, maybe didnt accel. all the way yet because of how sharp the turns were
might as well post some new goals for my outdoor season now that i won’t be running any more indoor ones until next year:
-relaxation in every track related aspect
-extend drive phase until 30-40m, raise head by 50m
-full ROM at top speed, good but natural frontside mechanics and minimized but natural backside
-pr in every race
(used to have a seasonal agenda listed here)
decided that it’s probably best to just do exactly what my coach administers, even if the lifting seems a bit intense for the part of the season i’m in. cf always said strain to you strengths and my biggest strength is my power to bw ratio plus if it would make a significant difference coach would tell me what to alter if i needed to go off in a diff direction in the program (he has made kids stop lifting in the past)
Recovery Agenda (updated):
Sun - Spot epsom salt soaking (injuries)
Mon - 3’ cold shower
Tues - 20’ Massage
Wed - 3’ hot, 1’ cold Contrast Shower
Thurs - Self-Massage
Fri - 3’, 1’ contrast shower
Sat - 3’ cold shower
notes:
-no practice on sundays, so epsom slat is applied right before showering at night
-showers are performed before exiting the shower after practice
-massages occur right after practice
-for next season i would like to get massage tues and thurs and do self-massage before speed workouts
http://www.youtube.com/watch?v=cViInS49oMw&feature=youtu.be
I’m in lane 4, i can see my head come up right before my body follows. hip height also seems like it might’ve been a bit low, possibly an effect of not driving far enough so i was having to force max v? we’ll see in the spring
Weigh in -> 151 (end of indoor season)
Congrats on your PR! That must have felt good. I re-watched the video of your race a bunch of times and noticed that your arm drive off the gun looked to be the strongest in the field. Nice job!
thanks! yeah, my coaches really like how i exit the blocks, and i am generally out in front for the first 5m or so. i was happy to finally see my time go down, though i was hoping for a faster 60m pr coming out of freshman year of college than one im pretty sure i couldve run as a jr in hs, haha. i think i just need to emy head down, relax and make sure that im getting the most out of my strength/each stride and i will see the times drop
took the past week off. feeling very ansy, and a bit sore in my legs, lower back and back of shoulders. i believe i dont have formal practice again til after next weekend, but i’m suppose to do some stuff on my own to keep loose and such. here’s my plan:
sun -> jog
mon -> functional warm-up, standing z’s, hip flexor stretching, slingshots
tues -> full warm-up, speed work, plyos, hurdle stretches, bw circuit
wed -> jog, sport, core
thurs -> full warm-up, accel. pattern work, plyos, primary lifts
fri -> functional warm-up, hill runs, secondary lifts
sat -> something to get loose
thurs would really be my only intense day. plyos and lifting would be easy, running all very mechanics and relaxation based
2/26/12
12’ jog
stretch
3’ epsom left pcl, left shin, right wrist
notes:
-felt great to be exercising again. felt a great spring in my legs that has been missing for a while
2/27/12
functional warm-up
5x10 standing z’s each, 30m step-over lunge walk
2x150m slingshots relaxed
stretch
3’ cold shower
2/28/12
full warm-up
3xsuper power-outs
1x30m zone
1x30m 3pt
3x10 bench hops
hurdle stretches
2xcircuit:
-5xbw exercise for each muscle group
-200m@~30s
self-massage
cool down
stretch
contrast shower
note:
-inside of thighs and outside of glutes feeling some doms. kinda pathetic considering i did barely anything yesterday
-might start some team workouts again tomorrow or may continue doing my own thing until next week, i’m not exactly sure what will happen
-tried keeping my chin tucked/letting my head dangle while accelerating and i did feel it was easier to keep acelerating, though its hard to tell while by myself
-upright running mechanics feel like they are improving. stride length is increasing and while i think my stride freq is lower, the actual speed my legs are moving isn’t, just a bigger rom
-all done in trainers today
another note:
-because of time constraints of college life (track, classes and greek) i’ve had to cut down on my sleeping hours. as someone who’s always struggled with their sleeping pattern anyways, i actually felt the best i had in a while and finally pr’d while using a polyphasic sleeping cycle. I see that the disadvantages of this is less time in deep sleep, but i actually exhibit the sleeping characteristics of a mild narcoleptic so i’m not sure how great my sleeping cycle was doing anyways. i used to sleep 9 hours a night with a 30’ nap after classes before track but now have adjusted to a 4:30 hour core sleep with a 30’ nap around lunchtime, before practice and after dinner
i’m scratching the polyphasic sleeping, 4:30 is just too little that if I can’t keep the schedule strict and be 100% healthy its just impossible to get up sometimes. I will add an hour of sleep and try to do the more usual 6 hour core sleep with a siesta and then will add a post workout meal nap too. That gives me the ability to have 6 rem cycles daily, like i do with 9 hours of sleep, but i only will be asleep for 7 hours total. still less deep sleep then i would like, but a necessity nonetheless with my time constraints.
after spring break (2 weeks) my schedule should calm down for a bit and i’d like to get on a 8 hr minimum per night with a siesta schedule if possible
2.29.12
800m jog
basketball
medball work
2’ abs circuit
stretch
contrast shower
notes:
-a lotta soreness, esp in the inner hammys, pecs, shoulders and tris
3.1.12
Full warm-up
1xblast out
2xefe
3xfef
1xslingshot
4x3 hurdle hops
Oly clean 3x95,135,185
Power squat 3x225,275,315 (failed halfway thru 2nd rep)
Bench 3x135,165,185
Self-massage
Stretch
Notes:
-felt pretty tired, I’m fighting off a cold
-dangled head for starts, felt wayyy faster but a little hard to control since I’m not used to it
-concentrated on getting the most out of every stride and I think my stride length is way bigger without much of a decrease in turnover
-cleans felt good, squats felt heavy, bench felt easier than normal