Tuesday
3x2x200m hill w/jog back/ 2.5min
30.2, 32.5
30.1, 31.8
30.4, 33.2
Raining and wet ground, couldnt grip up hill. Session was tough compared to last week, last week was sunny and had tailwind up hill. Today was wet and slippery, couldnt grip properly. Avg 1sec slower than last week.
I think body needs rest, will do weights tomorrow and rest on Thursday
2x7x100m w/30s/3mins
13.5, 14.2, 13.6, 13.8, 13.7, 13.7, 13.6
13.1, 13.8, 13.0, 13.8, 13.3, 13.7, 13.3
very similar to last week
grass was a lot longer, so was a little careful
rt hip still tight
quad massage in evening, loosened up hips a lot.
Monday 12 November
Weights
Hamstring beginning to feel a lot better
Rt Quad a lot better as well
Tuesday
3x2x200m hill w/jog back/ 2.5min. Jog back is between 60-70s
29.0, 31.6
29.7, 31.7
30.8, 30.1
Better than last week. worked hard on the last rep. Absolutely stuff, but happy with session
Monday 12 November
Weights
Hamstring beginning to feel a lot better
Rt Quad a lot better as well
Tuesday
3x2x200m hill w/jog back/ 2.5min. Jog back is between 60-70s
29.0, 31.6
29.7, 31.7
30.8, 30.1
Better than last week. worked hard on the last rep. Absolutely stuffed, but happy with session
Saturday
3x3x300m
w/ 1m/ 5min
44.3, 43.7, 45.2
45.9, 45.2, 45.6
46.2, 47.1, -
avg’d about 1second faster than last week. only did 8, did about half of last one, just couldnt move
Sunday
2x7x100m w/30s/3mins
12.9, 14.2, 13.6, 14.2, 13.7, 13.8, 13.4
13.0, 13.6, 13.6, 13.8, 13.6, 13.9, 13.5
was slightly slower than last week. not sure if lacking some speed? or if yesterdays session took a lot out of me and i was just tired.
This past week would usually be my easy week, so ive done 3 solid weeks, will do this week as well, and have next week as easy week leading into race
Not sure where my speed is at. Apart from an 11.2e 100m race a few weeks ago, im not sure. Do you think i should be adding in some pure speed work? i dont do any whatsoever - few reasons - it takes me a long time to recover, plus not sure the muscles can handle continuous speed work.
I have found that i used to be able to ‘find’ my speed relatively quickly, but not sure where it is at the moment
As a feeling, my ‘speed’ is ok, but my acceleration is absolutely terrible!
Thoughts?
Honestly not knowing you and not coaching you it’s tough to advise, so take what I say with a grain of salt. Talk to KK and others they may have differing opinions.
I think I would not tempt fate by doing to much speed work. Your 11.2 sais you are ok. Your just getting back to running and you have progressed pretty well. You have also had some slight hamstring issues.
I might stay with some fly 30’s when well rested early in the week and add in some controlled 150 accell runs before wo’s on warm days but other than that just keep doing what youve been doing.
I think as you get closer to your big races as you take out some of the tougher intensive tempo work, such as those 3x3x300’s your legs will start to feel a bit fresher with the added rest your getting. Then it’s just a matter of adding some special endurence and some sessions like 4or 5 x 120 or 150 with good recovery. This should allow you to feel a bit faster.
Tuesday
Hill session
only did 5, instead of 6, was going pretty well
left outside of calf began to get sore after having to dodge some people on about 3rd rep.
It has been beginning to get tight/sore for a few sessions, but once sessions starts it has been fine.
i think maybe the tendinitis/tendinosis is returning
massage calf evening
Wednesday
Weights
Calf was a little sore to being with, but warmed up ok
massage calf
Thursday
Day Off
Not quite sure how calf is today. Fine to walk, soon as i attempt to jog, it gets sore. pain shoots down outside of calf down to foot, but then kind of goes away. massaging it, there are a few sore areas.
will take a few days off and see how it responds. not happy
Sunday
Intended to do some 150s, but the ground was wet, especially around the 25m leading into the straight, so changed session to:
2x80m,60m,40 w/ walkback
9.3, 7.1, 4.9
9.0, 7.1, 4.9
40 could have been a little short. Grass was wet and long, but was ok.
Little tight in hips and bum today, but otherwise ok
Saturday
400m race
49.57
Felt ok, although i am lacking a great deal of speed. 2nd 200m was great, did not lose anything on leaders (sub 48s). First 60m, and down back straight - i didnt have the speed to go with them.
During warm up, felt as if i had another gear, but couldnt get to it - obviously lacking speed.
Happy enough with mid 49s, tempo 300s are working well, but may have lost some speed with them.
May continue the 3x3x300m for a bit, then move back to 500,400,300,200 - not sure as yet.
Any ideas how i can change up the training a bit to keep up the tmepo work i am doing, but also improve the speed? Because i am very happy with my fitness levels, recovery after the race was very quick, wasnt very lactic at all…
Correct me if I’m wrong,but isn’t this your first official race of the season?
If so than don’t worry about it.You have lots of rust. This is why you feel a bit slow. As you race more you will feel more comfortable and the speed will come.
When is your major comp? Also if you look at your previous week, You will notice you have backed down a bit.
At some point,(not sure when ) depends on your championship meet,you can eliminate hills and this alone will add some freshness to the legs. Remember also you have a slight history with injuries. I’m also assuming because you are not on a team you may not have proper access to a trainer, so you need to be extra cautious.
Post your meet schedule and others can advise.
So far so good. Remember Rome was not built in a day. Patience and consistancy in your training balanced with rest and recovery is the key.
Yes it was first official race of season, and i was rusty - no doubt about it
I did back down a bit the past week, wanted to freshen up just a little bit.
i guess i am aiming towards state in early feb
Looking to compete next (maybe) in 2 weeks on 15 dec. There is a 200 and 400 on, i wont do both - it would be one or the other. and then after that a 400m on the 12th Jan.
Tuesday
3x2x200m hill, jog back, 2:30min b/w sets
29.0, 30.1
28.8, 29.9
28.8, 29.9
Didnt feel quick, but it was the fastest ive ever done the session. Legs felt slow and heavy, but happy with result
The first one i just about jogged, so the 2nd one i nearly walked. The third rep, my quads began to ache big time.
By the 6th rep, my quads had left me.
I usually do this session on a Saturday after a good nights sleep, and slightly cut down leg weights on the Friday.
But i cant train on Saturday, so did the sessions today, did heavy weights yesterday, plus, hills on Tuesday - dont think i had recovered fully. I had to pull the plug on the session after 6, little disappointed with the session