HS Short Sprinter's Training Journal

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299

March 26

Hill
20m, 40m, 60m, 40m, 20m
8x60m
20m, 40m, 60m, 80m, 60m, 40m, 20m
4x80m, 4x40m
*estimated differences
Rest: Jog Back/ Few Minutes

I think this was supposed to be a “speed workout” :confused: hahaha. It ended up being good general conditioning, I never got moving fast simply due to such short rests. I didn’t have any lactic build up so I’d consider this pretty close to extensive tempo. If its nice out this weekend I might try to fit in some speed work since it doesn’t appear ill be getting any with the team.

I was supposed to have a meet Monday but it already got canceled and I might have one Thursday. Luckily I have a lot of meets so those will help me race into shape (build speed and specific endurance). I will be doubling a lot mainly a combination of two of these: 100m, 200m, 4x1 but I am also planning on doing some shorter stuff as a semi workout before the race in my warm up to help fit some speed work in (a few 30s or 40s). Does this sound good, or should I stay away from this? Thanks

300

What do you mean semi workout?

301

Just so instead of warming up and doing my two races, make it look more like a speed endurance workout
ex. 2x30m, 2x40m, 100 + 4x1

100 and 4x1 are about 10-15 minutes apart so it works out nicely

this wouldn’t be for all meets, just some of the earlier ones and only if im feeling up to it (depends on the work load around the meet)

302

That should be part of your warmup. I do 3x60 builds, 2x30 starts, 1x70 submax…

303

if you don’t already do that, you haven’t been warming up properly…some people, mainly long sprinters, may do up to 200m at a submax pace during their warmup, you probably wouldn’t need more than a 80-120m run. You have to judge what you need and what you can handle.

304

i do do build ups in my warm up and then usually one or two full speed runs before a race, i guess its not all that different, i was just wondering

305

March 28

On Grass
8x10m
6x20m (Alternating between resisted and unresisted)
2x(15mE/15mF)
–Stopped workout due to Shin pain–

abs- 300 reps

306

Exactly, stick with your coaches program and stop adding stuff…

307

Dear RB34,
I just want to show you exactly what we were supposed to do this training week just so you can see a little where I am coming from.
There is no need to respond to this, you can think what you want. I have appreciated the advice you have given before and used it but for this case, I think our argument/discussion will lead no where.

M- 6,5,4,3,2,1
Rest: Walk what you ran
Pace: As fast as you can manage

T- Weights + 2x(50m jog, 50m lunge, 50m skip, 50m lunge, 50 backward skips, 50m lunge)

W- 3.5 mile jog on asphalt roads

Th- Weights + 4x200m @ 32 + Block Starts (no amount just told us to do starts)

F- Hill Workout
20m, 40m, 60m, 40m, 20m
8x60m
20m, 40m, 60m, 80m, 60m, 40m, 20m
4x80m, 4x40m
R: jog Back/ few minutes
Pace: As fast as you can manage

*This is what all sprinters do, 1,2 and 4, even though our group has maybe 1 200/400 runner

308

What is it to argue about, your coaches are doing what some people may call shitty training. On top of all that volume your trying to do more work on your own which is leading to overuse injuries (shin etc).

I’m sure you are doubting everything your coaches are telling you instead use that time/energy towards workouts and enjoy being a student athlete. Trust me you will have your whole life to train yourself and experiment with CFTS…

Half of the battle is believing!!! As you may know my workouts are a lot different then CFTS but I believe in what I’m doing, only time will tell if it will work. LOL

309

well said, I thoroughly enjoyed reading that, thank you for the humor.

310

jordan, u also forgot to mention that the weight program that fails to include bench, squat or cleans or any similar exercises and is based on 15 reps with 30 sec rest…

311

it includes single leg unweighted partial squats onto a box… :stuck_out_tongue:

312

obviously an essential exercise for any sprinter… o wait, it must be an essential exercise for all track athletes since kids ranging from shot putters to 2 milers to 100m guys all have to do the same program!

313

not that it really matters since i try not to waste my time with those exercises, i try to focus on the ones with maybe a little bit of twisted sense of reality might do something for me.
but honestly i think its a good thing that the weights aren’t taxing because they dont fit in the plan at all, they are just thrown in when their is time with no regard for the previous or future training, if the weight room was taxing it would be even worse for the overall program.

314

March 30

4x300m @ 49,48,54,59

abs- 200 reps

I was just trying to just go for smooth and very relaxed. I didn’t feel too good during this workout, but I know I could have hit the times but I would rather get the extensive tempo affect rather than run myself into the ground with intensive tempo.

315

what times where you suppose to hit?

316

my coach changed his mind after each set but originally it was supposed to be 47 I think. This was run on a 150m rubber indoor track with super tight turns. And by saying hit the time i meant more like stay consistently 49ish if I put forth 100% effort.

317

Wow, pretty fast for you guys.

318

March 31

3x20m Blocks

abs- 100 reps

Today was more of a teaching new kids how to use blocks and light/recovery day. Tomorrow is time trials, I think the options are 100m and/or 400m, I am definitely going to do the 100m and I think I might do the 400m at like 90+% for the high intensity effect.