you are right, i was tested on 100m recently and as of right now i fall off race early at 70m, as all i trained for so far mostly was strength and power and abit of speed as well as strength circuits, but not enough for full completion of 100m as of yet. Now that i’m back on the track its game time my friend.
Monday 28/2
800m jog
form drills x30m
5x30m build ups
3x200m @ 25.72, 24.42, 24.84 rest: 8-10min
2x Flying 100m @ 10.83, 10.80 rest:8min
extra: EMS 10x10sec contractions (50sec) on hamstrings
good session overall, i know i could have gone faster in the 200s but the cold i been suffering for 3days now is getting to me, especially all the medicines that make my head feel like it going to blow up. my recovery was very good between all the runs and i proud to say that the lactic crap is just not there any time i run 200s. im thinking that by next week i should be in a shape of running easy 23s now, i know i couldve dropped one today but my general health would just not help and the very dusty weather made my recovery worse but i was glad i got my way through that as well. the flying 100s were very interesting, in it im trying my best to learn on how to hold my form during the middle portion of the race which is run at top speed and my only problem is that im not properly stepping over, but more like under which is causing my frequency to be too high but not covering much ground. now i dont think this is a strength issue nor it is a flexibility one, i just think its pure technique and im going to have to force myself into sorting that bit out. not so mad about the time but as my speed endurance develops i should easily start picking up on easy flying 10.5’s which is my target for the next couple of weeks. will see how things go. i will try and relax my body as much as possible tomorow through tempo on grass in the morning and a pool session on the same night. will see if i have the time…
Tuesday 1/03 Tempo on grass
10m on bike warm up
100+100+100
100+100+200+100
100+200+200+100
100+100+200+100
100+100+100
- = 50m walk
set= walk 100m
20crunshes after each run
contrast shower, 3min hot, 30sec cold, alternate between
very relaxing day. i feel like ive definitely taken my muscle tone down, though i cant promise ill be up for a sprints session tomorow. i think im gonna just do tempo again and bring up my overall fitness, relax my muscles and CNS more so that i can come back on saturday hopefully with some new times. got three more weeks as of next saturday until nationals. i need to make sure that im fit whilst at the same time properly rested and not overloaded. today was a perfect recovering day, will see wat my coach plans for me tomorow. maybe a CNS stimulating day, defnitely not stressive though. look forward to good lifting session tomorow too
Wednesday 2/03
Explosive Medball throws: 5kg ball x10reps
-
Chest Pass , then 10press ups
-
Underhand forward throw, then 10squat jumps
-
Overhead forward throws, then 10press ups
Bounding: 6hurdes x6sets each workout
-
double leg vertical jump (moderate height)
-
double leg vertical jump (alternate, low, heigh, low, heigh etc)
Lifting:
Power Cleans: 3x40, 3x50, 3x60, 3x70kg (with jerk x3 after each clean)
Bench Press: 2x5x60, 2x4x80, 2x3x100, 2x2x110kg
RDLs: 3x5x100kg
extra: EMS 10x10sec contractions (50sec) on hamstrings, quadriceps, feet and lower back
my bounding today went good other than the fact that my ground contact time was not optimal and im figuring myabe its why my top speed is just not where it should be at the moment. im jumping the hurdle easy, but im taking time on the ground which spoils the whole point of the exercise. so i guess my coach was right about my top speed in relation to the ground contact times. anyways i did pull out some good jumps so im not complaining but i know its an area that i need to work on.
lifting went better than expected, and i could feel myself before i even started that i was going to do good cause the fact i havent drained my CNS with the bounds that ive done, when compared to my state in the weights room after sprinting on saturdays. i was very explosive with the power cleans, and i can feel my technique getting more and more refined and my overall power getting better. in the bench press, i was happy with the way i performed because i accelerated the bar easily with the 110kgs, and didnt get stuck in the middle and started really pushing my ass off. deads are also getting hooked up and i can definitely feel my hamstrings much much stronger than just a month ago, thanks to deads and obviously the EMS which i personally think has started showing strength gains especially in the hamstring muscle group. tempo on grass tomorow and can call the week off. good training week overall.
Thursday 3/03 Tempo on grass
10min on bike warm up
5x300m rest: 3min with 20 crunshes after each run.
Pool session:
30m breast crawl + 30m front crawl
regenerate and enjoy myself for 20min
30m breast crawl + 30m front crawl
i just wanted to come out today and relax my body from the weeks training. the 300s i found tough for some reason, my knees were real low during the last 50m plus im sure my recovery has slowly built up to 3.5min over the runs. i definitely know i need work with the 300s, but ill give it its chance and not force anything especially when ive got my first meet this year in just 8days (12th May). looking forward to it i must say. i need to start putting more quality runs in my training and see where i can go from there, hopefully within the next three weeks leading up to nationals i should be running sub 24 in my 200s in practise, sub 16s 150m, sub 11 in the 100m with blocks, and sub 3 in the flying 30m. i will do my best in achieving those for now, see how i run my meets with those, and then set out bigger targets for the summer season. good training week overall.
Saturday 5/03
2.5k jog
form drills x30m
anyways after my acceleration runs and 50m buildups i felt a nagging feeling in my hamstrings, AGAIN!! where did that come from?? I DONT HAVE A CLUE!!! last i checked my last sprints session was on monday, so what the hell could have been the cause then, i practised on thursday with no problem, went for swim on friday and then all a sudden im sore on a saturday! today was ment to be a speed endurance session, i ran a 60 to start with, really easy though, came in at 7.2 and i called it quits cause i felt like i could really hurt myself.
Sunday- rest
Monday 7/03
2400m jog
form drills x30m (easy)
4x30m build ups
6x100m at increasing pace until came in at 13. felt like my leg was getting worse so i didnt want to push anything any further. doing some therapy and supplements to get back. will wrap my leg tomorow with this special bandage that sticks to the leg and hold it all the time atleast for a week and then see where i can go from there. if im not fit next sunday for the 100 then i might run the 400m which would be the second time in my life in four years now. will see how things go.
Tuesday 8/03 Tempo on grass
2.5k jog
very light stretching
3x10x100m. rep: 30sec. set: 5min
Hamstring Curls with med ball (light 1kg ball) 3x10reps with situps, hypers, leg raises x50 between each set of ham curls.
today was a very good and a relaxing workout. doctor said its just another stress on the muscle, nothing serious and that all it needs is recovery. so im pleased to hear that. it just needs extra care still. my recovery between the runs was very good and i was glad to go all the way to 3000m. will probably just lift tomorow since i havent done any this week and do massage therapy. although i think it looks like it gona be a 400m though i dont know how the hell i gona run that when i havent even touched on 300m runs yet!!!
I just looked over you goals. i do the same thing. I set practice goals and project electronic times. If you run a 15.5 in the 150 you should get a 10.7 and probably a 10.6. I did a 15.7 just once and ran a 10.85 into a slight headwind -1.0.
I am trying to get back to that level by the end of April.
Your workouts look good. I might lookto change up after april30.
What is your PB? and when is your next race?
aloha
my best electronic timing is 10.86 (3summers ago) and i ran a 10.66(wind aided) 2summers ago. since then i been getting cnstantly injured every time im prepared to hit special endurance runs and prepare for meets, look at me now, a nagging feeling in my hamstring when i compete next sunday. so im thinking of doing is wrapping up my leg and running the 400m. im not expecting anything much out of it though since i havent touched any distance bigger than 200m in practise. im looking at a 10.5 FAT by late summer time (august) and to do so my 60m with blocks should be in the 6.5s and 150 in the 15.5s.
good luck man
Wednesday 9/03 Rugby Practise
10min jog
form drills x40m (slow)
mix of aerobic runs and fastre pace runs with ball, final rehersal for game on friday which im going to be playing. im really excited about it though. today i didnt run more than 80-85% and im glad i didnt feel anything as far as my hamstrings are concerned.
Thursday 10/03 Pool Session
jogging in deep water for 5min
front crawl x50m
sprinting in neck deep water, 10sec on, 30sec off
hamstring curl drills (back kicks) in water. 4sets of 10
light swimming in deep end to losen up the muscles and work my hamstring in the most relaxing way.
contrast shower. 5min hot, 1min cold
todays session was very relaxing. i didnt really feel like doing any running today, so i just replaced the tempo session with a nice relaxing pool session. im playing the rugby game tomorow so i really need to be very relaxed and focussed. will rest up on saturday and hopefully come back ready for my first track meet of the season on sunday. it should be very exciting though, cant wait for either to be honest. very relaxing week overall
Friday 11/03 Rugby Game (Alex VS Cairo)
first of all, thank god no injuries, just a few bruises all over my body which dont feel so bad. though unfortunately we got hammered this time by the cairo team and they beat us on home ground which was terrible. to me, today was considered a test for my hamstring, and as far as 20-30m sprints are concerned, my hamstring was doing just fine. will rest up tomorow, and will run the 400 on sunday. i dont know what to expect so will just have to wait and let it happen.
Sunday 13/03 Competiton (400m)
10min jog
light stretches
3x50m strides
400m- 3rd place 54.12
i took it very easy at the block starts and through my first 100 so that to take it easy on my leg, when i was ready to bash the back straight my hamstring again tightened up, so one was alright when the other was messed up, so to avoid hurting myself (since ive tried that b4) i took the whole pace down, cruised through the second bend as well and almost jogged that back stretch. my hamstrings were saturated with lactic acid though after the run, it was a painful experience. that 400 event, is just absolute crap. im not really worried that much about the time, considering i didnt run, that could be considered a 90% run (if not less), so i know i should be able of a flat 50second if it wasnt for my leg, and also the fact i havent touched any distance bigger than 200m in practise. i dont know what my hamstring will be feeling like tomrow, although im definitely sure i made the right choice with not running the 100m today since it was definitely going to cause me serious injury. so wont be going for the 200m tomorow either. good experience today though, and im sure it served a good special endurance session. hopefully should make my 200 and 300m special endurance runs seem easier.
i agree u can minimise 10th of a second near the end of the race but why give competitors a chance to beat u at the start and what if they have a good start and good endurance then u 'll kiss their ass,so the 100 meters in my opinion a good start and finish and a good run in between these are three factors to be the fastest if one is missing the u’ll get beaten
YES but what we’re saying is that the chances of one improving in the speed endurance area in a season can be up to 3tenths even ex in a 120m rn, but the chances of improving in a 30m time in a season would be 3-4/100th of a second. thats the whole idea, you want to take chuncks out and then be left with the 100ths to be shaved off later on.
Komy, it depends on what kind of athlete you are. I mean for me it has been different. I did a personal best of 15.7 in the 150 2 years ago. and ran lectronic times in the range of 10.8 and 10.9 all season. But the years after my 150 never went below 16.2 and I was running electronic times in the range of 10.5, 10.6. I’m sure though that if I go back to improving my 150 ( which is what I’m doing now ) I’ll probably do better than my PR and improve my 100m. The problem is… There is no definite measure for the times to project a 100m. One rule.You can never project a 100m, unless you’re a world class coach who knows the athlete quite well.
it defiitely depends on the athlete, word! the thing is yeah, my coach is not good enough to know what works and what doesnt work for me, just a few principles that he applies to all athletes.
im definitely learning about myself over time, and i realised after reading CFTS that i had almost EVERY overtraining syndrome of an exhaust nervous system (flicking eyebrows, sleepliness etc) and i concluded that i needed just two sprints sessions per week, with tempo and variying work on the other days. what shocked me though was still how i managed to strain my hamstring during that process, something is missing, something is definitely wrong and i dont know what. been strengthening it through EMS, deads and power cleans man, and still it manages to hurt itself out of the blue!
im gona take a break from track now, cause i think its betraying me at the moment, any time im fit to run fast im hurting myself when it counts most so fuck that, im gona work on keeping myself through other sports like rugby, and boxing (its fitness training only, no fights!) and see where i go from there, i know there’s a lot to work on, but whats happening to me is pretty crap.
i must say though that you surprised me with your 16.2, cause my mate ran that at practise (well it was a 16.5 actually) and only managed 11.3 (hand timing!) so you must be a super accelerator then, very strong man, thats good, but then speed endurance is what you need for the last 20m in so i think with that performance you should be chilling 15.8s easy. anyways man, good luck with your training and keep us updated with your news. good to know your back.
WOW a 16.2 and a 10.5 that is unreal. What were your other test times. Did you run the 16.2 near the same time you ran the 10.5?
Any more info. would be nice.
aloha
yeah thats what i thought, i mean to produce a 10.5 electric with a 16.2 150m, then your 60 should be like in the 6.4s and flying 30s in the 2.5-2.6!! is that the case??
Sunday 20/03
2.5k jog
form drills x30m (slow)
3x10m
4x60m
5x80m All strides (check on hamstrings)
basically my acceleration in those runs were very weak, and i gradually built up my speed in the middle portion of the distance and then eased off, it worked pretty well. been treating my crap hamstring for the past week, unfortunately this forces me to cancel my plans for the nationals on the 30th of this month. its recovering well though and i think that i can start 100% again as of next week. its gona be one hell of a comeback, basically my conditioning will keep as it is and will hit straight into top speed and speed endurance this time, (not the regular 4-6 week of acceleration work) i think its time i take out chunks in the 80-300m distances.
im going to change my coach as of this week, he did phd’s in biomechanics of a sprinter and is very open minded. i lent him CFTS and he said its the greatest sprinter material he’d ever seen. we will go through this together. he said the reason of my injury was the fact i dont do any means of regeneration for the muscle and that my cool down after a session is not sufficient enough, which explains the reason my hamstring was sore pre to my workout. so i will set myself as of this week for massage sessions atleast twice a week now, and see where i go from there. ive gained 3kgs over the past week (which shows what an easy gainer i am). anyways i look forward to more work, i beleive that with no struggle and pain, one cant achieve victory…
Tuesday 22/03
10min light jog
3x50m strides
Multi Circuit session up to 20min
Considered a refreshing session, nothing special with that
Wednesday 23/03
10min light jog
7x60m strides on grass
Circuit Training: 2x3sets. 5min between. each set consists of 3laps with no rest between. 1st set at 25, 20, 15sec, second set at 20sec all way round
- press ups
- situps
- burpees
- hypers
Medball Workout with 3kg ball. x10reps
- Chest passes
- Underhand forward throw
- Overhead forward throw
- Overhead backward thro
- Explosive sit ups
- Russian twists
i wanted to do some more running on the grass but i had no time, had to study for a test tomorow. i was impressed with my performance at the circuits, i think i can cruise 25sec easy as of next week, i was surprised i havent lost much to be honest. this is good news. i cant wait to get back 100%, i just know that i need to patient and not rush things. there’s a lot to work on till summer time…