10x100m @15sec rest 1min. 10push ups one end. 20crunshes other end
i was so sore took me 45min to do my normal stretching routine since i could hardly stretch my hamstrings so i gave it its time. tempo was the only way of getting the blood circulating in my body in a relaxing way. what was good about todays session was that my first hundred timed 15.22 sec and the rest were in the same average with two high 14s in the middle, usually it would take atleast one run to get myself in pace but today it seemed to happen naturally, which is good. i wanted to run the 100s in 15, and automatically the pace was set out without having to worry about it. push ups and press ups were no probelm but i definitely couldnt go for any more, one set was just enough to actively recover my body. looking forward to a another tempo session tomorow
total volume: 1000m
total press ups: 50
total crunshes: 100
100: 1min 200:2min (10press ups b4 run and 20 crunshes after each run)
Stadium stairs: x3sets. rest: walk back
lunge
sprint small steps
sprint big steps
star jumps
again another tough one. i find somewat my recoveries after the 200s very tough, esp during the run itself i feel like getting out of breath! this sucks but it needs its time to slowly adapt. hundreds averged high 15s and the 200s averaged 32s so definitely needs its time. stadium stairs was tough but i can get through strength endurance and during the final set of star jumps my legs were literally shacking but had to get through the whole workout. i know i wont be in any sprinting shape tomorow so will just replace with ccts plyos and definitely weight training as well. my hamstrings are still sore from sunday so will give them all the time in the world to recover. no more forcing things, no more injuries.
total volume: 1600m
total press ups: 120
total crunshes: 240
warm up (2.5k jog)
form drills x2x40m (slow and technical)
10x50m build ups
was raining today so sprints were not happening plus the fact muscles are still stiff so did a long run, a lot of stretching, and then form drills. i took my time with every one and must have done atleast 10 dfferent drills (A’s, B’s, butt kicks, straight leg shuttles, backward sprints, cariokes etc) after i felt in good running shape i did 10x50m build ups were i made every run technically better than the one before, emphasising a relaxed upper body and forward lean during my drive phase. it worked out very well and i never felt so powerful and relaxed at the same time. rest tomorow. was good training week overall
tempo 2x10x100m rest 1min. 10push ups one side. 10press ups other side
hurdle bounding: (6 hurdles). 5reps x 3sets. rep: walk back. set: 5min
rope jumping. practised for 15min
was a cool session today. tempo was no problem i didnt time any of the runs but i know my pace now. recovery was no problem watsoever between any of the runs. hurdles were good, would run a bit out of breath during the reps (heavy legs as well) but would completely recover during the 5min. coach and i decided that we should incorporate rope jumping in our training program. this would serve several purposes but mainly to work on ground contact time, conditioning the calfs, and aerobic fitness. my legs are so heavy and i noticed that during the hurdles as well that i would land and take for ever before getting myself back to jump again. was first time i do rope jumping and i couldnt keep going fror more than 10sec and then something wrong happens. it shoudnt really take that long though before i start setting a rythm and not jump so high so as to bend my knees which apparently i do. anyway thats another target to start working on. spriting tomorow, cant wait
10min jog
10min rope jumping
form drills x2x30m (fast)
4x10m practise starts
3x (10+20+30+40+50m). rep: walk back. set:5min
10min rope jumping
cct training. 4stations. 20sec. 3sets no rest in between
press ups
crunshes
burpees
hypers
the first two sets of my sprints were horrible! i couldnt dip under 4 seconds for the 30m nor 5sec for the 40m. i realised that my drive out in the first couple of steps was not so right cause i was raising my body so quickly plus i wasnt driving my shoulders back all the way and taking advantage of the full extension. instead i ended up running much faster times in the last set 1.54, 2.72, 3.78, 4.91, 6.01 (including reaction time). my acceleration is still so limited due to the facts i still havent done really major sprinting as of yet, no lifting watsoever and no real explosive plyometric work. im mainly focussing on the endurance part and overall fitness still. i know for a fact that once i hit the lifts there will be a major turn over in the shorter runs, and with the plyometric work im expecting good results cause this is definitely a much better start than last year. today proved that without really focussing on the technique and what ur doing, u would get sooo lost and more likely depressed
Tempo 2x10x100m @15sec. rest 1min. 10press ups and 20 crunshes on either side
kicked rugby ball for 30mins (slowly) basically losening up and cooling down
was very surprisingly sore from last nite especially my upper back. hammys were not so bad could only feel em stiff during my stretching but that was no problem. technique getting better and better, recovery improving by the session. couldnt ask for anything more
3x3x200m rep: 2min. set: 5min. 20crunshes b4 and after each run
Stadium Stairs: 12big steps. x3sets
lunge small steps
sprint small steps
sprint big steps
start jumps on big stairs
missed yesterdays workout cause simply couldnt be bothered plus had loads of work to do which put me off, anyways todays session was somewat very good surprisingly. i decided to split the session over three sets to make it easier to start with and then gradually build up to consecutive 9x200s. this is going to be a key session on wednesday and will monitor my progress with those. all i will do is maintain the ‘rest’ and hopefully let the adaptation bring the time down by itself just like it did with the 100s. today i dipped under 30sec for the first time, with the rest averaging high 31s, this is like a 2sec improvement over just two weeks so there is progress. again my technique was good as well and i tried to relax my upper body after 150m and that helped maintain my technique and times of the runs. cant wait to sprint tomorow, looking forward to a good session
10min jog
form drills x2x30m (fast)
4x10m practise starts
2x4x (20F+20E+20F) rep: 1.5min set: 5min
Tempo 6x100m with 10press ups b4 and 20 crunshes after each run
5min cool down
sprints were going very good until the second run of the second set were i felt my left hamstring tight o my coach told me to stop! wat was weird was the fact it was only the left one, whereas my right hamstrinf was doing fine. there is definitely a lack of muscular strength balance between boths hams, not to mention quads and hams of each leg itself. this is a problem which ive had for as long as i could remember, and defitely needs sorting. a string hamstring means stronger push in my drive phase, and i should start on this once i can get back to weight training as of mid jan. my starting 20s were measured by my friend and they averaged 2.6s and 2.7s which is considerably good considering how much i was relaxed during my runs, eapecially the second easy 20m, all i do is maintain my stride and technique and i feel like flying already. the last run i did was the 2nd of the 2nd set and i happened to run a 2.00 New Personal Best. then my left hammy gt sore. im looking forward to great season next year, im so thnkful that ive reovered so quick from my cast and that my times are progressing well ahead of my expectations. i can only think my march what my flying 20 is going to be like with spikes on! so to end my session i performed 6x100s tempo runs to rehearse my running technique and work the hamstring nice and slowly, had no time to perform a circuit session cause was out of time. i start my final exams as of next tuesday, hope all goes well! anyways leaving it here, very good training week overall
Happy New Years Everyone. Let 2005 be the year where we all take our sprints up to the next level. Gluck and all the Best
Komy
100+200+200+100
200+100+250 b[/b] +100
250 b[/b] +100+200+100 b[/b]
20crunshes before and after each run
10press ups before 100s only
rep: walk same distance
set: 5min
all runs were very quality. because during the last weeks i did my tempo runs with short recoveries, when i was told by my coach to walk the same distance i ran i found myself recovering extremely well. and wats funny is, i was already recovered through walking only HALF the distance most of the time. the times in bold indicated the highlights of todays session, but what was even better was the fact that all my 200s were sub 30sec!. and my hundreds were fast as well. i only performed the 10press ups before the hundreds so as to accelerate from a low posn and slowly raise up my body. during the last set, i ran the 200 in 29.5 and then only walked a 100m and ran the 13.17, this defnitely shows im BACK! excellent session
2.5k jog
form drills x2x30m (fast) walk back
4x10m practise starts
3x( 10+20+30+40+50m ) rep: walk back. set: 5min
1st set: sprint
2nd set: double leg bound
3rd set: single leg bound
my technique through the first set came out very well. didnt time today since had no tape measure so my coach walked the distance. felt powerful and relaxed but unfortunately after the first set again i could feel my left hamstring over my right, so i called it off today as far as sprints go and instead i did the same workout but instead of sprinting bounding. worked out very well. was raining today as well so finishing off the workout like that was the best way. good session overall
i had my first exam today which is why i couldnt practise last night. plus i came out of my exam straight to the club and apparently i felt like i was mentally exhausted (math exam) so really i coldnt be bothered to do anyting. i just held the med ball i did tw sets only and that was it. pretty much pethatic really. oh well will try and make up for it
3x3x200m rest: 2min set: 5min 20crunshes b4 and after each run
1st set: 32, no time, 29
2nd set: 29, 30, 29
3rd set: 30, 31, 30
pretty much in the same range i mean the first one was out i think because of the fact that i needed to run one in order to know the pace ( which is why a training partner would always be helpful! ). anyways i was dead tired as well even before i start training and i got a real sore head by the end of the workout (yuck). again i can see improvement since last week cause when i work it out he average of my times is now 30 which is one whole second quicker than last week. hope i can keep it up until i learn a fixed pace, its only when im around exams that i cant really practise properly which puts me off and then i feel like shit which screws with my times and eventually my head. well enough complaining one more week and will get back to the double sessions just like summer training! cant wait i know this is when it will all start
Tempo 2x10x100m @14sec 10pressups b4 run and 20crunshes after run. rep:1min set: 6min
very good session, i was able to relax through all my runs especially my upper body. i ran those 100s one second faster than i usually do cause i wanted to get a more intense session in. i was able to properly drive myself from the press ups posn and get myself quickly in my runnin posn and drive out. recovery was no problem wat so ever. anyways i achieved wat i came for, loads of exams next week so really dont know how i will hold. i think if i plan my time well i can fit in a few tempo sessions. all depends on how much work i can cover.
10press ups b4 hundreds. 20 crunshes after each run.
rep: 2min
was a cool session but very tough. finally my breathing is starting to get adapted to the loads especially during the 200s, but what was realy tough was the fact i ran the first 300 in 46 which is pretty fast and then having o only rest 3min and go for another one, which i only ran in 50seconds. again all the hundreds averaged 14s and apparently to me i use as a recovery for the next run, i really think im beggining to get the hang of this. again the worst 200 was a 31 with a few sub 30s today so my times are really getting down. i figured from todays session that my lactic tolrance is zero! after the first 300m run my quads and esp hammstrings were locked and they wouldnt move, but aparently my breathing was only effected like it was from a regular 200 it was just my heavy legs that i couldnt move, and the second run definitely made things much worse. my leg was so tight but after running that first hundred from the last set it was like i flushed it completely out of my legs and was ready to run the 200 very normally. no time with stadium stairs too much work to do, hopefully in just a weeks time ill be finished with this shit and will have all the time to get back to hard ass training
i couldnt practise yesterday cause had exam today morning and got another one tomorow so i really didnt have much time so instead i ran only ten 100s but at a faster pace (ne second faster) which i found tough if i was going to limit my time only to 1min. i know its intensive but i though since im not doing any lifting or sprints all week then intensive tempo shouldnt really do much harm. i relaxed through all my runs and managed to keep my head down all the way to 50m! and relax myself into the finish.
secondary lift:
lat Pull Down (front): 3x8reps@ 105, 120, 135Ibs
Seated rows: 3x8reps @105, 120, 135Ibs
Military Press: 3x8reps with 20kg db, 30kg db, 45kg db
crunshes: 21x20reps = 420 total
evening: Tempo
200+100+300+200
300+200+100+200
100+100+100
rest: walk same distance
the weather was somewat freezing it was actually icing in the stadium today so this is why my times were not as i expected but i think they were overall okay. the first 300 was run in 47 and the secong in 48. the 200s averaged low 31s as well and the 100s were in the usual high 14s which i think considering the hurricane goin around the stadium was very good. i tried to hold my technique as much as possible during the last 50m of all my runs since they were run in the wind. i eventually cramped in the last 100 which i think was very expected.
however the lifting this morning was a surrise to myself. considering i havent lifted properly and heaily in 5months now 215Ibs in the first session i consider is very quality. so i reckon that in a few weeks time 350Ibs should be no problem. as of now all my primary lifts will be done as follow
3x(5,4,3,2) with increasing weight per set
and the secondary lifts as follows
3x8reps again with increasing weights per set. i cant wait till i can start sprinting tomorow. i hope the weather gets better though. im so hungry for it i know i will perform tomorow. anyways i consider this a very good start