April 28
Team Mile
Handoffs
I am running the 200 and 4x1 tomorrow, on Saturday I have a relay meet. I am in the 4x1, and I am trying to also get in the 4x200, but as of now I am not.
April 29
4x1
200m- 24.8 PR
Weather is still not good, it was cold and windy today. In the 4x1 I ran the second leg I got to run the second leg which had the monstrous wind at my back…the result…10.9 split haha
200m felt good for my first 200m race since indoor, I still need to go out faster though.
April 30
Handoffs
5x100m Tempo
Tomorrow is supposed to be really nice, 80s, and I will be running first leg of a 4x2 and 2nd leg of a 4x1. It should be a good stimuli.
May 1
4X100m - 46.1 (11.3)
4x200m - 1:36.0 (23.3 Lead off Leg)
Beautiful day out, like 70s/80s, with like no wind to worry about. One thing I have learned over the past two meets is I really don’t need that much to warm up and be ready to run, and I am really liking my shorter warm up.
The 4x2 split was very good for me but that’s not the whole story, I noticed something that I am surprised hasn’t been dealt with or otherwise noticed. This track wasn’t meant for relays, just a normal track. They use a 3-turn stagger but then use the 4x1 (2nd exchange zone) for the first hand off, and I am almost positive this doesn’t add up right so my 23.3 was probably a little short but still good.
May 4
4x100m @ 13s-14s R: (100m Jog + 200m Walk)
8 Minutes Rest
2x200m @ 29,28 R: 200m Walk
abs- 200 reps
May 5
Team Mile
Handoffs
Running 4x1 and 200m tomorrow. Its supposed to be high 60s, low 70s…perfect.
May 6
Meet
4x1
200m - 24.6
Meet weather wasn’t perfect at all. It cooled off and I brought no warm clothes and then it was extremely windy. Wasn’t the best conditions to run a good time but I managed to PR just from lack of enough running 200m races. Also relative to my team mates I was satisfied with my performance.
May 7
3x330m @ 56,60,59 R: 450m Walk
May 10
Team Mile
Hand offs
May 11
100m- 12.1
4x1
I got 3 meets left. I am running the 200 and 4x1 this Saturday at the class meet. I am running I think the 100 and 4x1 at the League meet next Thursday and Ill be running 4x1 and hopefully another event (if I can hit the qualifying time, I’m close and with good conditions, I think I can do it) at the District meet.
May 12
Light Jogging
Static Stretching
May 13
240m, 140m, 40m @ 37,20,6
R: Walk Rest of Lap
10 x 10m Blocks
May 14
Team Mile
Handoffs
May 15- Class Meet
200m - 24.53
4x100m - 45.83 (11.4)
The 200 was good enough to qualify me for the district meet so I may have another chance to run it.
May 17
300m, 200m, 100m @ 44, 29, NT
Handoffs
May 18
Hand offs
Blocks Technique
May 19
Team Mile
Hand offs
Leagues is tomorrow, I am running the 4x1 and 100m, i just realized that the track is only 6 lanes so there will be only 6 finalists in the 100 instead of 8, which kinda sucks and will make it much harder for me to make the finals. The track sucks but my goal is to better my PR of 12.22 from last year, and hopefully by more than just a few hundredths.
May 20
League Meet
100m - 11.88
4x100m- 46.60 (10.7)
I ran a huge PR in the 100 and missed the finals by one spot, haha what do ya know… The 4x1 had a last minute replacement due to a calf cramp and it was lacking one person before then that usually runs it but nonetheless I ran well which is good. One last race this year, right now its the 100 and 4x1 but i have till tomorrow to switch to a 200 if i change my mind.
holy crap, a 10.7? how much is a flying start suppose to help?
haha i had 3 different people time my split as 10.6/10.7 so it seems reliable but its a relay split so theoretically i could run between 80m and 120m depending on where I get the baton, I dont know but my handoffs were mid zone but just cause of the time ill say I ran 95m with the baton. Id say a flying start helps about .5-1 second
for some reason i always thought it was a .3 drop, but now looking at some times .5-1 sec seems much closer
May 24
150m, 50m, 150m, 50m, 100m @ 85-90%
May 25
300m, 200m, 100m @ 41, 26, 12
abs- 240 reps
I think the plan for the rest of the week is:
W- jogging
T- blocks
F- hand offs
S- Race
That’s pretty common; sounds about right based on your 100m time.