I started doing long jogs IN the beginning of October and and did hills once a week. I jogged three days a week. In November I use to do 2x600m once a week for the whole month then I started Indoors the following Month
IN december I ran my very first 60m meet In 6.95 s. I was running off pure strength and power I’m guessing cause I hadn’t done any speed. I was also doing weights once a week. I did MAX squats every week and went up to 405 (down to the bench) 5 times.
for training form January to February I would do 2x10 200’s on Monday… at around 28 seconds…then 7x300 tempo…
for March,April every tuesday I would do 3x300m. The first being the best and the last two giving it all i had. I stopped doing weights during this time. my best 300m was 34.92HT with a 21.9 HT split and another coach got me in 22.2 HT
going into my first meet of the season I did 5x150’s doing the best in 16.4 ht.
And for my second meet three days before I did, 6x10 m starts, 4x30m starts, 2x70m standing starts and a standing 100m…everything full out.
My PB’s are
100m: 10.93 (Last YEAR)
200m: 22.37 (LAST YEAR)
People say that I have a really good start but I fade in the ending of my race.I use to get tired after 75-80 m. especially last year. so far In the race that I have run this year I still fade but don’t get tired… my stride frequency slows down alot but I am not tired after the race…maybe because of the strength and jogs I have done… I think I may need alot more speed endurance.
I am also very tight. My quads are extremely TIGHT…not sure exactly how to stretch them with out hurting my knee…
I have been to sports doctors, physios and other places and they say I am one of the tightest person they have ever seen…
for example i will lay on my stomach and when i bring my foot to my butt i can only bring it to about 70 degrees. no joke
my hamstrings are getting better …and also my lower bike is very tight.
the sports doctors and physios also say I have very developed spinal muscles…(those two muscles that start form the lower back )
Anyways I’ll keep you all updated in my training regime and Thanks for the Help In Advance