7/6/09
800m jog
dynamic stretch
2x40m
2x30m acc+ 30m float
1x 30m acc+20m float+20m sprint
1x 30m acc+30m float+30m sprint
@ 95% in spikes 5 mins recovery
800m jog
static stretch
Comments: the acc was ok, float was ok I felt there was some improvement
7/7/09
800m jog
dynamic stretch
1x100m,200m,300m,400m, @ 80% in spikes, 5 mins recovery
12,26,44,68
800m jog
Comments: didn’t really warmup that well, workout was harder than expected, didn’t really push too hard but I was still struggling w/ bad form on the longer reps if I wasn’t wearing the spikes the times would have probably been way off
7/8/09
7/9/09
Jog up field and back
2x80-110m accel/float
quick/poor dynamics
more 80-110
100m@ 100% - 10.8
200m leg on 4x200 @ 100%
all in spikes full recovery
5 min slooow jog/trot
Comments: I don’t know why I feel so wrecked after a meet when its easier than practices. Maybe the poor/no warmup. 100 last time I ran in rain today it was cold but I don’t think it was that cold to considerably slow the times…start was bad mechanics poor like what I noticed in practices….not really fluid and high knee action wasn’t there, tripped up around 70-80m mark which broke my stride but I picked it back up and it set me up for a good lean. 200 didn’t leave me as tired as it has in the pass but I didn’t try to sprint the whole thing like I have before I floated the 2nd part of the hundred and went hard down the straight. Have to run an open race to analyze the strategy.
7/13/09
Calf still feeling tight walking around…I think ill have to up stretching
7/14/09
800m jog
static+dynamic stretch
2x100m strides on curve
600m,500m,400m,300m,200m
@ 80% in spikes,7 mins,6 mins, 5 mins, 5 mins, 11 mins rest
1:48, 89, 62, ?,?
800m jog
static stretch
Comments: that was only the first half of the workout it was suppose to go back up the ladder but I had a headache/ felt nauseous. Tried to keep form when tired but it wasn’t that good. Even though my legs were tired I think I could have run them faster but when I try and run with good form that’s when my calfs start tightening which lead to my previous injury so I held back.
7/15/09
7/16/09
7/17/09
800m jog
static + dynamic stretch
about 5x40-50m + some football routes
95%, grass, barefoot
800m jog
static stretch
7/21/09
800m jog
static stretch+dynamics
3x130 (50-40-50 SFS) around the 200m bend
95%, in spikes, standing start, incomplete recovery probably around 7 mins
800m jog
static stretch
ice
Comments: float was not fluid it was real choppy but it improved with each rep. Legs are a problem im not getting good lift and the drag that happened in my 100m race was happening. My left glute/hamstring area was hurting after anon my right leg in addition to the where the fascia is hurting I feel like something is poking me on the inside thigh. Feel like all my injuries are not healing and they will carry on to the next season and become permanent problems…
7/22/09
Light static stretch, ice, massage
Comments: my upper quad is hurting I don’t know if it was the workout or I overstretched it yesterday
Comments: My left leg calf seems to be tighter after the massage, my hamstrings aren’t twitching right now I’m guessing that’s a benefit of the massage
Comments: Played a football game today I think it was a bad idea cause I’m feeling kinda sore and im trying to recover right now. Left hip was hurting earlier in the day.
7/27/09
Light static stretch/moist heat/massage
7/28/09
400m jog+strides
static+dynamic stretch
3x300m @ 75-80%time (with about 85-90%) effort, in trainers
800m jog
static stretch
Comments: my right groin was hurting during the warmup jog, my right glute/hamstring area was still tight and as im typing this my left hamstring is hurting maybe from lactic acid I don’t know. Feel like all this recovery stuff I’m doing isn’t helping and these injuries will doom my next season. On a plus side, even though I didn’t get the times and was dead at the end; I handled the workout better than expected.
7/29/09
Moist heat, stretch
Comments: still tight not really seeing improvements…
7/30/09
400m jog
static+dynamics
3x90-110m acc sprint outs
100m race
200m leg on 4x200m race
98%, in spikes full recovery
10.8
ice + moist heat on my right groin area
Comments: my groin was hurting and still is before the 4x200m race. Jogged in the last 10-15m of the 100/there was a light headwind so I think I let a 10.6-10.7 go. I think this might be it for this season and hopefully ill be able to maintain this speed and carry it over to gpp. I need to focus on healing up.
Comments: the last few day my front deltoid area has started hurting, feels like a strain or slight tear, it originally started when I was weight training but then it went away and, if I had to mark a time, when I started to massage more frequently it started hurting again…I iced and massaged it but that seemed to have been a bad idea. Currently I am applying moist heat and bengay and will monitor it over the next few days.
Comments: I was standing in the kitchen washing dishes then my right lower leg in the shin area felt like a pop kind and that area has just felt stiff like theres a pooling of blood and I put heat on it but it isn’t helping at the moment.
Season went good and bad. It was good because I was able to improve my 400 time even though it is way below my potential based on my 100m time. I didn’t get to run a 200m to test my time which is really what I wanted to improve. I got a lot of little injuries some I don’t know what from and some got worse because I ignored them and trained through them. I have a little ocd problem with finishing a set but I will have to work on that next season. I need to be more organized with planning the upcoming season and spend that extra time, make that extra time for rehab/recovery and take care of myself better so that I don’t get hurt or re-injure myself. Already I’ll be going into the next season with some limiting injuries like my shoulder-pec area, and my side spasm, which will really limit my upperbody work. My groin, hip and calf are reoccurring problems too. I was glad that I was still able to run a sub 11 with the injuries and time that I had to take off. I would have been more pleased if I ran 10.7 but I’ll have to settle for 10.8 and hopefully next season I can go 10.5 and beyond. I don’t know if the volume, long season, shoes, practice surface or what caused me so many problems this year but I do plan on upping the volume and lowering the intensity for GPP and continue the acc dev work like I did this season but the unpredictable training in the winter/early spring makes it really hard to plan beyond gpp. I need to get stronger and stay healthy I think the fact that I did more speed work at the end of the season helped me to be able to still run decent times despite time off and injuries. Need to sleep better and get my life off the track in better order so that it doesn’t affect my training. Goals for next year – 6.9-7.0x,10.5,21.4-21.5,50.X
That 6.9s 60m will have you at 3.6s flying 40m over the last 60-100m if you want to hit that 10.5. Thats a pretty serious flying 40m in relations to your first 30m.
Ato Boldon ran 3.57s for his last 40m in 97 to run 10.02s.
Before hitting that sort of speed, you’ve got to get your accelerations up to an equivalent 60m time.
6.8 for a 10.5 would be more applicable. Working on acceleration along with speed would help this.
Whats your previous pr in the 60m?
Although it wouldn’t be impossible to run a 10.5 off a 6.9, you would have to have a serious top end speed and a pretty bad start and acceleration phase.
oh i see it might be deceptive because i only ran two 60m races ( my first ever), and then i got injured. the 200m time is a PR from last year( my 100 pr from last year is 10.7). typically my 200 is poor…i have ran 10.9/22.4,11.0-11.1/22.7-22.9, 11.2/23.0. My aim last season was to improve my 400m to improve my 200m but i got hurt my only 200 was indoors (23.5) coming off a injury layoff and it was my first time running on a bank track.
Looking over it, i think you are right i feel like the start/ acceleration and the end (especially at the beginning of the season) are the weaker parts of my race but the middle feels decent. honestly i dont feel like any part of my race is good but those are the worse. My biggest problem right now is to shake off these injuries. whats your 60m time?
yeah 6.7-6.8 is a better goal. Your 60m time is probably better then you think at this point if you’ve run 10.8 and haven’t run many 60 times.
If you hit that goal indoors, you should be set for a 10.4-10.5 outdoors, depending on how things progress.
Working out those injuries will be a huge deal. You’ll need to look at volumes of speed vs rest and recovery in your weekly cycles. Your monthly cycles and how they progress and how much backing off you need. What kind of therapy you need. Perhaps frequent softball roll downs of the hamstring and any other method of recovery that could be appropriate.
I’ve always found strength work and running mechanics play a seizable role in injuries. Are your legs strong enough?
How do you typically advance into sprint training? Some people go from slow to fast and that destroys their legs. How long do you prepare for competition (SPP)? How long is your GPP?
GPP is mostly Ext tempo (late august/Sep-Nov), getting into acc dev near the end. I tried to be gradual with the speed workouts for example i would only add 10m per rep every week or so. Im adding more intensive tempo (5x200 kitkat workout) and acc type workouts (short hills) earlier this year though. I kept everything on grass early season and (except for the 5x200) i plan to do that again this year i dont know if i should wait for these injuries to go away even though they have been plaguing me for months. I’m bieng more proactive about treating them this season but i feel like the fact that i’m starting this season in a worse condition than last year is just the start of a continuing trend.
One of my major goals last year was to get my legs stronger/ improve glute activation and thats was one situation where i hurt myself because i’m kind of OCD about completing a workout. I hurt my calf and now it gets tight whenever i try and run but I keep telling myself its only mental and i run through it…probably not a good idea but i would never get any workouts done. I did notice a change in my running mechanics but it was mostly on longer reps (pretty much anything 200 and up) not in the speed workouts. I’m going to attempt to fix that this year and i’m going to try more unilateral lifts.
Other than GPP i dont really have a set plan for my season because i’m in the northeast and once the cold sets in I dont have access to an indoor facility easily so its hard to really have a structured plan. I’m still trying to figure out what to do about that. I was thinking about working out on a gym floor but that wont give me enough room and it would probably be hard on my legs.
Just curious about how you progress from ext. tempo to accels?
If you’re getting injured all the time going from ext. tempo to accels then that might be the problem itself. You need to build up intensity on accels and speed. So high volume low recoveries on accels and speed(intensity limit) in order to throttle down the intensity.
Building up intensity on ext. tempo does nothing to prepare you for all out sprints.Only building up intensity on all out sprints prepares you for all out sprints.
Make sure you deal with those injuries first and foremost.