Magico's training journal

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1

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PR’s at UConn, non wind-aided (1996 - 2000)
55m - 6.63
60m - 7.13 ( I have a terrible start)
100m - 10.86
200m - 21.31
400m - 47.81

After a 3 year layoff, I’m finally getting back into training. Injuries plagued my collegiate career, but now I think I’ve got things under control.
I come from a program that was fairly heavy in volume, especially for sprinters so I expect muscle memory to take over and get me back in shape pretty quick

I’m going to see what I can build for the summer, concentrating on the 100 and the 200. I’ll probably end up concentrating on the 400 later in the winter and next spring.
All tempo work will be based on a 11.0 100m and 22.0 200m until I can build up to a time trial and get accurate times.
The goal is to introduce speed work within 3 weeks. In the meantime, CNS work will consist of plyos and medball work while I adjust.

Week 1

Monday June 2

Tempo
2 x 8 x 100m 45 seconds rest, 2 min. between sets
all runs between 14.7-15.5 (60% of 11.0 = 15.4)

Weight room:
circuit work. 2 times through. 20 reps.
leg extension, lunges, ham curl, walking lunge, back extension, bnp, lat pull, dips, knee raise, russian twist, curl and press

Tuesday June 3

I felt real sore from yesterday so I replaced actual speed work with some med ball throws and then I lifted.

Med balls:
backward overhead throws
4 sets of 5 (12 lb. ball) 90sec. between sets.
Chest pass
4 sets of 6 (10 lb. ball) 90 sec. between sets.
Side throws against the wall (10 lb. ball)
3 sets of 10 each side

Weights
Cleans
8 x 3 @ 55%

Squat
1 x 4 @ 50%, 60%, 70%, 80%

Bench
1 x 4 @ 50%, 60%, 70%, 80%

Chin ups
4 x 4

Wednesday June 4

Tempo today. I felt tight still, but after my warmup I loosened up.

workout: + equals 50m walk. 100m walk between sets.
pace was 65%
100 + 100 + 100 (14.9-15.4)
100 + 200 + 100 (15.0, 31.5, 15.3)
100 + 100 + 100 (15.2, 14.9, 14.6) too fast on the last set

I felt pretty good today once I got out there. I think my 100m time is faster than the pace I’m working at because the times are too fast, but I feel like if I run any slower the workout will be ineffective.

Thursday June 5

I had limited time today so I didn’t get to the weight room. I’ll do today’s lift tomorrow and then do a circuit workout on Saturday. I’m still transitioning to daily workouts so I’m holding off on speed. I think two weeks of tempo and I’ll be ready to open up over short distances.

Med balls (10 lb. ball)

4 x 5 Throws for height

4 x 5 Overhead throw

Friday June 6

Tempo

10 x 100m @ 16 sec. with 30 sec. rest

These were supposed to be at 16, but I’m still rusty as far as being able to hit times. They were mainly between 15.6 - 16.0. My 9th one was 16.2

Tightness and soreness is almost gone. I only felt slight soreness in hamstrings and soleus.

Weights:

Didn’t have percentages today, so I lifted what I felt was in the 80% range, except for snatches which were in the 55 - 60% range.

Snatch 6 x 3
Deadlift 4 x 4
Reverse leg press 5 x 6
Incline 5 x 4
Pullups 1 x 8

Saturday June 7

Stood out in the rain watching state finals today so I was too wet to be productive in the weight room.
Had a freshman girl run 25.40 in the 200 and place second, so it was a good day.

2

Week 2

Monday June 9

Again, the workout was faster than the times I was supposed to run. I felt real good though. I had a small tight spot on my right hamstring, but it didn’t affect the workout, especially at the speed I was going.

Tempo

8 x 150 @ 65% with 45 seconds rest
(22.0, 24.8, 24.3, 25.1, 24.3, 24.3, 24.0, 24.0)

Circuit in the weight room. 2 times through. 20 reps.

leg extension, lunges, ham curl, walking lunge, back extension, bnp, lat pull, dips, knee raise, russian twist, curl and press

Pretty easy. Good recovery from the workout. Hopefully speed work on Thursday. Maybe some fly 20’s with a relatively long buildup of 40-50m.

Tuesday June 10

Again I substituted plyos for speed today. I will begin speed work in flats on Thursday as I am ahead of schedule as far as getting back in shape

Plyos:

5 x 6 hurdle hops over 12" banana hurdles. 2 minutes between sets
(concentrating on form, triple extension. i didn’t do them for speed, i settled between jumps)

3 x 3 double leg bounds for distance
2 minutes between sets
(i didn’t measure the distance, just put down a cone and tried to best previous attempt)

Weights:

Cleans
8 x 3 (60%)

Squat
1 x 10 (warmup)
4 x 4 @ 70-80%

Bench
1 x 10 (w.u.)
5 x 4 @ 70 - 80%

chin ups
3 x 6

Wednesday June 11

Tempo:

10 x 100 @ 30 sec. rest
( all between 15.7 - 16.0, one at 16.6)

No lift

Thursday June 12

First speed day in three years, so for the most part I felt like I was doing a system check when I ran. I made sure I concentrated on not reaching with my foot, which has been a problem in the past and the partial cause of a number of hamstring and knee injuries.

5 x fly 20’s with 3 minutes rest (in trainers)
all were 2.1-2.2

Weights:

Snatch 6 x 3
Deadlift 4 x 4
Reverse leg press 5 x 6
Incline 5 x 4

Friday June 13

No running today. I did a circuit as a recovery day.
20 reps (didn’t get 20 in all exercises) Twice through

one leg extension, walking lunge w/twist, one leg ham curl, split squat, push up w/twist, SLDL, side twists, v-ups, standing military

Sunday June 15

Regular warm up
5 x 20m out of blocks

I haven’t really come out of blocks since I last competed so (as my coach told me) I was probably just reinforcing bad mechanics. Also, my physical strength is so low(my squat max is 215 if I’m lucky) that I can’t get reasonable force exertion as it is. Either way, I wanted to get in the blocks and take a few pops just to see how rusty was.

3

Week 3

Monday June 16

8 x 200 @ 60% with 45 seconds rest
(31.7, 32.3, 32.4, 32.5, 32.5, 32.4, 32.4, 31.7)
I couldn’t hit my times (30.8), so I think that I needed more rest between intervals.

Weights:
circuit, 20 reps, twice through

leg extension, lunges, ham curl, walking lunge, back extension, bnp, lat pull, dips, knee raise, russian twist, curl and press

Tuesday June 17

5 x fly 20m with a 30m buildup (in flats)
2.5 minutes rest

3 x 3 double leg bounds for distance

Weights:

Hang clean
8 x 3 (95,95,95,105,105,105,105,105)
Squat
1 x 10 (95)
4 x 4 (135, 135,155,155)
SLDL
3 x 8 (65)
Bench
1 x 10 (135)
5 x 4 (185)
Chinups
3 x 8

Wednesday June 18

no practice

Thursday June 19

5 x 30m accel. w/ falling start, in flats
3 minutes rest

The first three felt pretty good, but the last two felt like I was all over the place.

Weights:

Snatch
6 x 3
(65,65,75,75,75,75)
Deadlift
4 x 4 (135)
Reverse Leg Press
5 x 6 (100)
DB Incline
5 x 5 (65)

Friday June 20

tempo

10 x 100
(all between 15-16)
no lift

4

Week 4

Monday June 23

I’m done with work for the summer so now I can really focus on training. Now I have a training partner who is one of the high school kids I coach, but his PR (11.0, 22.1, 48.3) is right around where I gage myself to be at this point.

AM Workout: tempo

10 x 100 @ 60% w/ 30 seconds rest

(14.3, 15, 15.5, 15.3, 15.6, 15.4, 16.8, 15.6, 15.3, 15.0)

PM Workout: speed

5 x 25m from pushup position ( full speed)

My start is a joke. It’s still as frustrating as it was in college. I need to improve my strength significantly or I’m not going to get where I need to be.

Weights

Cleans
5 x 3 @ 65% (95)
Squat
3 x 5 @ 60%(135), 65%(140), 70%(150)
3 x 3 @ 80% (175)
DB Bench
3 x 5 @ 40,40,45
3 x 3 @ 65
DB SLDL
3 x 8 (30)

EMS
10 seconds on, 50 seconds off
quad, hamstring, glute, lower back, feet

Tuesday June 24

I’m fairly sore from yesterday, but the tempo work was a good recovery. i went too fast again, but i’ll switch that up the next time.

10 x 100m
after number 3,6,9,10 - 20 pushups
after 2,8,10 - 50 crunches
after the others - 45 seconds
as far as times - too fast

Weights:
chin ups
3 x 8
lat pull
3 x 8 @ 110
db row
3 x 8 @ 40
barbell curls
3 x 8 @ 65

my strength levels are a joke, but i’m going to wait to start up on supplements until after level II because i know i won’t have time to keep up with it for that whole week.

Wednesday June 25

circuit. we did this on the football field inside the track. each station was at the 100m mark, but on the grass. twice around was one set. two sets total, jog to each station.
this was an easy recovery workout.

v-ups x 15, burpees x 10, side l-raises x 10,rotational pushups x 10, alternating knee ups x 10, split squats x 20, swedish abs, staggered push ups x 10

Thursday June 26

I slowed the tempo down, but it was ‘harder’ than it usually is. the heat was brutal even for 8 am and i still drank about half a gallon of water while i was out there.

AM
Tempo

10 x 100 (all between 15.9-16.6)
30 seconds rest

PM
Speed
We cut out the plyos because of the heat. It was still almost 95degrees out.

5 x 50m in trainers - 5 minutes rest, falling start
(6.9, 6.8, 6.9, 6.8, 6.8)
my drive phase is still unacceptable, but my strength is the biggest limiting factor. i felt fast from 40-50, but not before. i was pleased my times didn’t fall off since that was the highest intensity and volume of work that i have done in over 3 years.

Weights
Hang snatch
3 x 5 @ 60%(65), 65%(75), 70%(75)
3 x 3 @ 80%(90)

Deadlifts
3 x 5 @ 60%(105), 65%(115), 70%(125)
3 x 3 @ 80%(155)

Ham curls on physio ball - 3 x 10
I was supposed to do reverse leg press, but had to work out at a gym where that wasn’t a possibility.

DB incline
3 x 5 @ 60%(45)
3 x 3 @ 80%(65)

Friday June 27

Tempo

10 x 100 @ 60%, 30 seconds rest
(all within 16.1-16.6) i’m starting to get the timing back. the heat makes things feel slower and more tiring than they should be.

Saturday June 28

One leg Lateral jumps for distance
4 x 4(each leg)

5 x 30 m falling start

I was held at about a 60degree angle to the track and let go, forcing me to drive out hard to not lose balance and fall on my face.

4 x Bleachers (abou 45 steps per set)

5

Try to get your tempo times to be within tenths…keep it up Magico.

6

running 100 meter at 65% of max is 18.3 seconds. (.65 1/x) multiplyed by 11.0 = 18.3333 seconds) Your tempo runs are too fast…

7

Chris:

65% pace with an 11 second PB is 16.92. (11/.65). 75%, or as high as he can safely go, would be 14.7, which all of his tempo times are above. However it probably is better to error on the slower side I suppose.

8

I would agree that your tempo should be no faster than 16.5

9

thanks for the input guys.
i’m clearly still all over the place with my times. when i was in college i could hit times within a tenth, but three years off has made me rusty and slow. plus, i’m not used to extensive tempo. i dont’ think i did much of it in college. easy days in college consisted of going for a 2.5 mile run. not the best thing for my 200.
either way, i’ll slow my tempo work down.

10

I’ve finished 4 weeks of training now since my 3 year vacation. My physical strength isn’t coming along as fast as I was hoping and it still takes me 25-30m of acceleration before it looks like I have respectable speed. I only weight about 165 so it’s not as though I’m carrying too much weight. All things being said I’m pleased with my development. I’m looking forward to getting some time trials in after Level II and hopefully running a PR in the 100 by the end of August.