Last Speed endurance b4 competition

[Flying_Duck_2]

@komy

for me flying duck, when i got injured last october it took me 6 long weeks to get back to training. obviously during them 6 weeks i did a lot of long distance running, its apparently one of the best therapies for an injured hamstring, jog long distances on grass. when im though im fit to start a training program it was 29th november and the doctor said the shortest running/ sprinting distance would be 150m. so i did one big extensive 7weeks of 3 days a week tempo work. plus weight training that had to be very light with a lot of reps as therapy. so i went on like this for my whole body.

i swear i can remember that i used to do bench presses with 50kgs 5x10,8,6,6,6. a total of 180 reps in each session. so u can imagine how much it added up to by the end of the week. i focussed a lot on my upper body weight training
bench press, incline db press, lat pull down, straight arm db raise, shoulder press, db swings, db arm curls
my only lower body wrokouts were leg presses (high reps), single leg curls and extensions 3x30 very easy weights

after them seven weeks i think i was in the fitest form of my life, but then remember there were NO sprints watsoever!!!

only had 4weeks preparation for the 60m trials. did a lot of sprints at that time. turned to heavy and very fast weights.
pbs in weight room 115kgs bench press (253Ibs), 200kg squat (440Ibs)

i also did one speed weights sessions a week were i timed my 6reps. eastern block method i learned from my friend who is a thrower.
60kgs bench in 4.60 and 140kgs squats in 4.65

can u imagine my pb in the 120m was 14.60 then!!! and my 150 was 17.00!!!

i went to the trials, the day b4 i had a meet in the 100mwere i ran 11.00h, i travelled that night and next day ran the 60m in 6.70h, and the following day i had to run the 200 for the club and ran 23.43h.

then things got sorted later on so that was good!

i know there’s a lot there, but u just got urself my whole sad story. hope wont be any depressive to u.
gluck in ur 60
all the best

sorry tht the 60 is handtimed…electronic times are more accurate…how the hell they made u run trials without electronic timming??

[fast11_12]

Well… well well. I guess Komy told me that these trials were run electronically. He said it somewhere on a post on his journal I remember. So what does it mean that you have electronic equipment and you say I ran 6.7H!!! Why not just spill it out

[komy]

@fast11_12

Well… well well. I guess Komy told me that these trials were run electronically. He said it somewhere on a post on his journal I remember. So what does it mean that you have electronic equipment and you say I ran 6.7H!!! Why not just spill it out

to be honest i only now amr running 6.90 (and thats all i said) and i know 2nd came in 6.95
i knew others were above 7 so i didnt really care
i knew i wasnt ready and that i ran ugly

[komy]

u know wat i just called up a guy whos got a copy of the photofinised apparently i finished in with a 7.18

fast11 ur not listening, doing this is not gona change anything! i ran it already its almost history im planning for my nxt competitions why cant u put that in ur head!!

[Flying_Duck_2]

@komy

u know wat i just called up a guy whos got a copy of the photofinised apparently i finished in with a 7.18

fast11 ur not listening, doing this is not gona change anything! i ran it already its almost history im planning for my nxt competitions why cant u put that in ur head!!

bos ya komy basha…ana men masr we baklemek bel 3araby 3lshan bayb2ash manzerna 2odam el nas we7sh…atheletics ya negm is manners 2bl el performance…3lshan keda 3amr bykseb l2eno 27’ala2oo kwayesa…3amr dah kan byt3’leb keteeeer zaman bas 3omro makezeb we tala3 nafso asad el 2soood i guess we must take him as an example…2nta kont m3aya feee el 60 we greit over el 7:29…we ro7t shoft el score ma3 mohamed 3osman benafsaaak we 7ata 2shtaktlo men reglak…kaman 2nta 3aref 2n el 2wel fee el 3shreeen magreesh 10:66…ana very very very sorry 3la ely 2nta bt3melo dah…l2eno lama wa7ed zayek 2nta belzat y3mel keda yb2a el ba2een y3melo eih??? 27na keda 3omrena ma hantla3 fo2 we tool 3omrena manzerna h ayb2a menayel 2odam el aganeb…i ll keeep everything secret bas 2asar feee el 7warat dee ya negm we plzzz remember 2n el nas 2ly 3ala el site mesh haydook gayza lama t2oool rakam 7lw bas haykrahooona awee lama y3rafo 2nek betkdeb…lies never last…we adeeek 3andak fast 11 dah aho shaklo haresh el 7warat we haytla3ak manzerak menayel and i ll be very depressed lama wa7ed men bara y3mel keda…ana mardetesh 2asad2o 3’eir lama 2at2ked…fa sa2ltek 3ala el 60 we z3elt awee lama 3reft 2no kan 3ando 7a2…shed 7eilek we keep the good work u r dng

[fast11_12]

Whats this??? I see numbers 10.66, very very very sorry, keep everything secret!!! what the talk about the 60!!! Whats that. Is that a code flying duck??? We SPEAK English here. You won’t like it when I spill my hungarian shit down here! explain! else send through private messages

[Flying_Duck_2]

@fast11_12

Whats this??? I see numbers 10.66, very very very sorry, keep everything secret!!! what the talk about the 60!!! Whats that. Is that a code flying duck??? We SPEAK English here. You won’t like it when I spill my hungarian shit down here! explain! else send through private messages

i am sorry fast 11…i didnt know abt the private msgs,i am still a new member…anyhow calm down man…dunno why are u tht agressive…remember man we r having fun here…in brief i was telling komy tht i was sorry abt my 60 m time in trials held tht week nothin more

[Flying]

Ok, since my first meet will be next saturday, i was looking for some thread about --“last week before a meet”-- and this right here was very very helpfull.
Lot of god tips from Mr. Charlie, X-Man and some different opinions from guys that are runing times like me.
So, my plans for this week are:
Past Saturday ( off )
Past Sunday ( Abs )
Today ( Monday )
6x10m ( ramp 30º inclined ) 1m rest
4x50m ( ramp 15º ) 5m rest
walking to gym
Bench, squat, curls and pull-ups 5 sets each one.
Tuesday: 4x20m blocks
1x80m ( 90% )
2x60m (95% )
3x50m (95% )
Wednesday: Off ( Abs )
Thursday: Tempo ( 3x150m + 6x110m )
Friday: Blocks 3x20m + 2x30m
Saturday: Competition ( Just 1 - 100m )

This is my first week taking creatine too ( not loading, just the regular doses ) so, i´m very anxious to see how this will work for me.

[Flying]

Changing plans changing plans !!
My sleep night was not so good, :o
i was more agitated than normal and my regular 8 hours of sleep was cutted to 6 hours
Today i woke up almost non sore, but, i´m feeling a litle tired, slower and some kind strange ( like my CNS is dead ) :eek:
Would be better if i take this day off ? Then work tomorrow with a new batery ?
Thoughts ?

[Nikoluski]

Flying,
throw some tempo in between, or some easy exercise anyway…

Active recovery, that is…

[Charlie_Francis]

@Flying

Changing plans changing plans !!
My sleep night was not so good, :o
i was more agitated than normal and my regular 8 hours of sleep was cutted to 6 hours
Today i woke up almost non sore, but, i´m feeling a litle tired, slower and some kind strange ( like my CNS is dead ) :eek:
Would be better if i take this day off ? Then work tomorrow with a new batery ?
Thoughts ?

Yes, do some active recovery- and nothing at max speed til the meet. If you do some starts- just go out a few strides and then ease off to preserve the nervous system. In future, when close to the meet, keep the speed work slightly sub-maximum. Save the really fast stuff for the race itself.

[Flying]

@Charlie_Francis

Yes, do some active recovery- and nothing at max speed til the meet. If you do some starts- just go out a few strides and then ease off to preserve the nervous system. In future, when close to the meet, keep the speed work slightly sub-maximum. Save the really fast stuff for the race itself.

Ok, thank you guys.
Today did 4 to 5 starts 95%
then 5 ascenptions 80m 90% to 95%.
4g Creatine Before + 4g Creatine After.
And since the competition will be in a “sand” track ( that surface like used in Tennis ) i did my workout in a sand track ( first time in my life…it´s very very different from a sintetic track, it´s like you´re not income, wasting energy ).
Tomorrow: Just Abs
Thursday: Some “easy” starts and Tempo ( 2x4x110m 75% )
Friday: Abs
Sat: The Day !!

[Flying]

There´s something i can do ? ( besides pray )

http://www.charliefrancis.com/community/showthread.php?p=93187#post93187