General Warm Up[/b]
5 mins walk
5 mins jog
10 mins static stretch
Specific Warm Up
10 mins dynamic flex & drills
10 mins ladder drills
Medicine Ball Work
2 x broad jump without throw
4 x broad jump, throw and accelerate
Work Sets
6 x Flying 30m
1 x 60m
Cool Down
10 mins walk/jog
15 mins static stretch
[b]Session 40 - Weights
Squats[/b]
44lbs x 8
154lbs x 5
242lbs x 4
275lbs x 4
275lbs x 4
275lbs x 4
Push Press
44lbs x 4
100lbs x 4
100lbs x 4
100lbs x 4
1L Squats
BW x 8
BW x 8
BW x 8
Mountain Climber
BW x 8
BW x 8
BW x 8
Bench Knee Rockers
BW x 10
BW x 10
BW x 10
Flexibility
30 mins static stretching
TOTAL TRAINING TIME: 3 hours
Comments:
Hamstrings were tight on Monday after the Saturday session, so rested and started my training week on Tuesday, which means I will probably skip one of the sessions for the week. Not too worried about that as I would rather use this week to adjust to the higher load then flog myself and injury set in. Really happy with the work I put out today.
I was actually wondering how your body ended up after that session.
1 - if you have the sunday off, thats fine, but, monday should defentaily be an extensive tempo session - you need the legs rolling over to get inside them muscles that are tight, otherwise the crap will just sit inside them muscles and they wont recover.
2 - if you have a few days off - then try to do an intensive tempo (intensive = faster than 75% pacewise) after a session like on saturday - you just wont be able to open up correctly, you’ll feel mentally fresh, but the body will have niggles etc, particually if there are tight spots, injury is more to show up this way than doing an extensive (75% pace or slower) tempo.
8am sat - thats do-able. Even if its raining, its normally really only showers and they come and go - she’ll be right mate. Bring ya grass spikes too, gunna pop up some hills at calamvale:D
General Warm Up
5 x 1min run, 1 min walk
10 mins static stretching
Specific Warm Up
10 mins dynamic flexibility & drills
10 mins ladder drills
Work Sets
300m in 38.39sec with 30sec rest + 150m in 21.17sec
Cool Down
10 min walk
Flexibility
30 min static stretching
TOTAL TRAINING TIME: 1 hour 45 mins
Comments:
Just as a started the work sets the rain & win picked up to really deteriorate the conditions. Felt I ran well but thought the risk too high to do 2 sets as with the cold wind blowing on my wet legs and still with a bit of hamstring tightness, didn’t want to have injury mess things up.
General Warm Up[/b]
5 x 1min run, 1 min walk
10 mins static stretching
Specific Warm Up
10 mins dynamic flexibility & drills
5 x 50m build ups
Work Sets
200m in 24.67secs with 2 mins rest
200m in 25.14secs with 2 mins rest
200m in 27.09secs
Cool Down
15 mins walk/jog
15 mins static stretching
[b]Session 43 - Weights
Reverse Lunge[/b]
44lbs x 8
165lbs x 4
165lbs x 4
165lbs x 4
Power Jerk
44lbs x 4
100lbs x 2
100lbs x 2
100lbs x 2
Flexibility
30 mins static stretching
TOTAL TRAINING TIME: 2 hours
Comments:
Didn’t get much sleep last night due to my second job, but was disciplined enough to get up and train. Need to work on becoming better at judging the tempo I am running at, as I blew out in the 3rd run and couldn’t recover to complete the final 2 runs. Problem is i felt really good in the opening run and didn’t feel like I was ‘pushing’ it at all.
20min run at easy tempo
10min walk/jog
30min static stretching
TOTAL TRAINING TIME: 1 hour
Comments:
Hadn’t trained during the day so at about 9pm decided I’d get off my arse and get out and do something so went for a run just to get the legs moving and help aid recovery. Felt good.
General Warm Up[/b]
5 x 1min run, 1 min walk
20 mins static stretching
300m in 50secs
Set 1
300m in 46secs with 100m walk rest
300m in 46secs with 100m walk rest
300m in 46secs with 400m walk rest
Set 2
300m in 47secs
Cool Down
15 min walk
30 min static stretch
TOTAL TRAINING TIME: 1 hour 30 mins
Comments:
Had a christmas party last night so wasn’t in great condition to train and it showed. Just making it out there was an accomplishment in itself.
Session 49 - Intensive Tempo (Well probably more speed endurance in the end)
General Warm Up
5 x 1min run, 1 min walk
20 mins static stretching
Set 1
200m in 27secs with 2 mins rest
200m in 26secs with 2 mins rest
200m in 26secs with 2 mins rest
200m in 27secs with 400m walk recovery
Set 2
200m in 27secs
TOTAL TRAINING TIME: 2 hours 15 mins
Comments:
So I was actually aiming for 2 sets of 4 x 200m in 27secs but it obviously didn’t end up that way. Really need to get better at judging my tempo.
Gereral Warm Up
5 x 1min run, 1 min walk
20 mins static stretching
Specific Warm Up
10 mins dynamic flex & drills
10 mins ladder drills with short acceleration
Work Sets
300m in 38.5sec with 30sec recover + 150m in 21.9sec
30 mins recovery (walk & stretch)
300m in 39.3sec with 30sec recover + 150m in 21.9sec
Cool Down
15 min walk
40 min static stretch
TOTAL TRAINING TIME: 2 hours 15 mins
Comments:
Not all together happy with this session. Haven’t made any real progress over the past 3 weeks on this session. Was a little tight today. Felt I ran ‘better’ in the second effort, a lot more relaxed and finished a lot stronger, but I am guessing because of how I tightened up in the first run, the speed at which I was running was always going to be slower. Thinking over switching this up a bit next week, and doing 3 x 300m with 10mins+ rest between runs, aiming to break into the 37’s each time. Following up a couple of days later with 2 x 3 x 150m sub 20’s with about 2 mins between reps and full between sets.
hey, try this session above, but instead of 10min recovery, try Walk diagenol and go - approx 60-90sec recovery. 300 speed is around 1sec off what you can currently handle.
John, that will make you feel lactic - its bound too
Nar man, its an awsome session! Particually for the strength at the last quarter of ya race. You would be supprised at what you can handle. Really teaches you to Buffer lactic (if you suffer from it)
General Warm Up[/b]
5 x 1min run, 1 min walk
15 mins static stretching
Specific Warm Up
10 mins ladder drills
4 x 40m @ 80% on bend
Work Sets
200m in 24.1secs with 1min 30secs rest + 200m in 25.7secs
30 mins active rest
200m in…ping, hamstring.
Cool Down
15 mins walk
15 mins stretch & icing
TOTAL TRAINING TIME: 1 hour 45 mins
Comments:
God damn. After performing very well in the first set, it was devestating to feel my hamstring pack it in around the 100m on the second set. This friggen old man was doing his stupid drills in my lane and didn’t see me coming around the bend so to avoid him I tried to speed up and that combined with a slight deviation to go past him spelled big trouble. Anyway as I write this Sunday night it seems to have settled down so will do extensive tempo tomorrow and see how it goes.
) .
you want to build up not break down.