Komy, man you rule!! That looks like a great hill workout. Hills are very important part of improving and can help whip you into shape quickly. I can’t stress that enough. 
“I ain’t as good as I once was… But I’m as good once… as I ever was”
yeah man i hear ya! i have never done hills in my life! just towing sleds and wearing weight vests, and sprinting on beach, but today just went great! and i can feel how it puts me in shape so quick from the way i was winded. mondays and fridays will be acceleration development days and i will keep that going on for 3weeks. Wednesday will be my strength endurance by blasting 100m up those hills, at high intensity! there’s no time to waste man…
Tuesday 22/11
6k bike ride
Tempo 10x100m 10press ups b4 run and 20 situps after run. rep: 1min
3x200m @ 32, 31, 30 with walk back diagonal for recovery
Cool down: 6k bike ride
todays session was nice and relaxing, hills yesterday made my upper body sore today! and thats i thought intoducing calithenics in my tempo workout would help me flush out any lactic acid in my body. I ran those 200s too just to get a feel of the ‘curve’ cause i havent ran those in ages and i will be taking those times down gradually as i get more faster and fitter, so by next week i should be able to do 31, 30, 29 and so on, there is no rush some things just need their time, as long as im away from injuries. Tomorow’s session will be hardcore and i cant wait to see how i will feel after those hills! it should be very challenging…
Wednesday23/11
6k bike ride
Tempo 10x100m on grass with 10press ups b4 run and 20situps after run. rep:1min
6k bike ride
the weather today was ridiculous so i couldnt do any speed work, im actually glad it worked out that way though, cause i was feeling really drained and tired. it was a lot of rain and slippery everywhere so i thought the best way would be tempo. another thing ive noticed today was that i was able to climb all those hills on my way back without having to stop midway or something and feeling burnt legs! so i guess thats an improvement, will see how things go tomorow. I will still stick on to my routine and leave speed work to friday. so im guessing i will do some form of tempo running tomorow as well and see how i feel on friday. i been supplementing with multi-vitamins and multi-herbs, as well as 15g of glutamine a day so im feeling pretty good.
Thursday 24/11
6K bike ride
20min stretching
Form drills x2x100m on grass
4x20m starts with blocks
400,300,200 walk same distance for recovery (74,52,30)
6K bike ride
i think im all ready to blast some hills tomorow, it really depends on how the weather holds up but it should be alright i guess. anyways today was nice and easy, i shouldnt have done those starts but i couldnt help seeing all those ppl sprint and stuff, i havent been on a block in almost 6months now!! but coach said i was alright so this is pretty good. i really wanted to complete the ladder by doing another 300 and 400, but really im always scared wasting myself cause i always got a sick 6K bikde ride with hills and crap and my legs are always burning on my way back so im not sre what to do about this. another thing is that i really need to see how much i should drop my usualy weekly tempo volume to compensate for the 60K weekly bike ride volume. if anyone has an answer to this please go ahead, or i might have to post that in a different thread. anyways will see how things go…
Friday 25/11
6K bike ride
20min stretching
Form drills x2x50m fast on grass (walk back)
Hills 2x4x60m rep: walk back. set: 10min
6K bike ride
those 60s were really amazing, and they would range from mid 9s to low 10s, but most of the runs were in the 9.5sec range, and recovery between reps would average 1min. I felt very good afterwards, but extremely tired. I was planning to go for three sets, but after the second set, i realised if i did the third i wouldnt be able to ride home! so i guess im taking it bit by bit and maybe by bext week i could be able to produce three sets. This week has been interesting. Here are the volume stats
Sprinting volume: 1160m
Tempo Volume: 3500m
Bike volume: 70K (including 10k ride on sun)
so i guess this is not so bad for the first week and i definitely look forward to increasing the volume by week2 and even more by week three, and then i will run in my first meet on week 4! 60m will be guranteed and i havent totally decided between the one or two, but i think considering i will be doing a lot of work on acceleration development i will go for the 60 and 100m and as my training changes to speed endurance when good speed is in place i will run lots of 200s and maybe even the occassional 400, depends on how training holds up. Today supplementes with lots of whey proteins, BCAA’s and L-glutamine, im sure my body needs that! will rest on saturday and sunday and hopefully come back on monday with a strong hills session. Have a great week end everyone…
Monday 28/11
6K bike ride
20min stretching
Form drills x2x50m (fast). rep: walk back
4x10m practise runs
Hills: 10x10, 10x20, 10x30m. rep:walk back. set:5min
6x50m High knees on hill. rep:walk back
6K bike ride
600m of sprinting today and all went pretty good, those 30s averaged mid to low 5s, so its pretty good. after my set of 20s i took a 8min rest just to perform properly during my last set, i think i shouldve taken 10mins, which i will make sure i get done next time. head coach spoke to me and it looks like its going to be 60 and the 100 on the 16th so… i guess we will see how the special endurance session holds on wednesday, i will have two of those sessions on this week2 and next week3 before competing on week4. i really cant wait to see how things go… anyways as far as i know i will be doing my best and will push myself to the limits…
Tuesday 29/11
6K bike ride
Tempo 7x200m with 10press ups b4 run and 20situps after run. rest:3min
6K bike ride
nice, easy going relaxing session. I couldnt be bothered timing my runs not to put any pressure on myself, i only use tempo as recovery work anyway so all im interested in is form and recovery, and as time goes by and fitness progresses, i should be able to run more efficient.
anyways it was a bit tough cause i was woken up at 9am so i could do my session before we drive up to the coast in the afternoon, it was really relaxing and fun, and was good to get out for a bit. Tomorow is going to be a big ay cause it will be my special enurance session and will be my first one in arounds 6months! and this will tell me if im really recovered or not (knee) so i will have to see how it goes. Plenty of supplements for tonight (whey,BCAA’s,glutamine,multi vits etc…)
Wednesday 30/11
6K bike ride
20min stretching
Form drills x2x50m fast on grass (walk back)
3x20m on grass build ups
Special Endurance 1x200 (24.30) and 1x150 (17.44)
6K bike ride
i was ment to finish off the session with a 100m but i was out! i felt like i had just shocked my system after that first 200, god i havent done that in a while, and i took the first 50m easy in the 150m run, im feeling very weird running that curve and i have never felt like that in my life! i think its the sign of the week leg or something the way i felt i didnt run a continous curve but the fact that id run a straight line and then cut in. well i dont blame myself its been ages since ive dont it anyway.
but i think i should find those times dropping even more by next week, will have to sitback and see how things go. this session today i found pretty tough and i need to start adapting to high intensity runs. will take it easy with the tempo tomorow and hopefully comeback with a strong session on friday.
Thursday 1/12
6K bike ride
20min stretching
Form drills on grass x50m nice and easy
4x10m practise runs on grass
Starts with blocks (no spikes) 4x20m
Tempo on track
100+100+100
100+100+200+100
100+100+200+100
100+100+100
- = walk 50m
set= walk 100m
10press ups b4 run and 20situps after run
nice and relaxing today, raining a bit today so tempo was just the right thing to do. tomorow will be a big day on the hills and i will stay in cause there will a meet and would like to see what the standard is like. will keep you guys posted…
Friday 2/12
6K bike ride
20min stretching
Form drills x2x50m on track (fast). walk back
4x20m practise runs
3x(100+200). rep:walk 200. set:walk 300
6K bike ride
Horrible weather today! real heavy rain, i have no clue how the meet was going on, i know i left early i couldnt wait, and i had to put on so much clothes to warm up it was uncomfortable. Anyways hills was not happening today with this weather, this was like asking for injury! so i chilled and i did those runs with shoes on the track and i made the runs in the intensive range, so i really enjoyed it and i tried going fast on each run, and recovery was no problem at all which was pretty cool. was a good training week, and i will take the weekend off and hopefully come back with a strong session on monday. peace…
Sprinting Volume= 1910m
Tempo Voume= 3000m
Bike Voume= 60K
Tuesday 6/12
15min warm up
20min stretching
Form drills x2x40m fast on grass (walk back)
4x20 build ups (during stretching)
Hills 10x10, 10x20, 10x30m rep:walk back set: 10min
couldnt practise yesterday was my first day in new job and i was not organized and stuff, so today i organised myself by bringing my training gear in with me. 7hours work is not easy! office work so my head just spins from five hours on! session was good today and i will make up for yesterdays by practising on sat. this will be the last week’s training before i compete next week. will see how things go. today i felt string but winded! during the last set with the 30, after the 5th i felt like i been running a 300 or something, purely aerobic power struggling, but i feel stronger and faster so we’ll see how this goes. tomorow’s session should be purely aerobic before i hit on some special endurance runs on thurs. supplements now include 2g fish oil per day, 2-3g vitC, multi vit and herbs tablets, complex vitB formula and whey protein. this should be enough to keep my fit and healthy everyday and allow my body to fully recover between sessions…
Wednesday 7/12
20min warm up
20min stretching
Form drills x2x30m slowly on grass
100+200+300+100+400
i was ment to go back down the ladder but i could feel my right calf cramping up which is exactly what happened. I ran this 100 before the 400 only cause at the 100m mark i felt like i was going to cramp, so i stopped and slowly walked back, and then i ran the 400, it was really funny, but then as i wanted to go back down the ladder i started with the 400 and i cramped half way at the 220m mark so i called it quits! i think i know what this is from, its my shit diet that i been going through since i started working! all i put in my stomach from 8am to 6pm is a sandwhich!! that is definitely not cool i need to sort out myself. no matter how many supplelemts are there, food is the most important thing, so i will have to get myself organised tomorow so i am able to perform my special endurance runs. will see how things go. i was happy with my runs and recovery to be honest, was a bit winded after the 4 buit it wasnt as bad as i thought, i really held my form and tried keeping a constant rythm.
got an assignment due in this friday so i have lots of work to get done now, date confirmed 60m next friday 16th Dec at 6 30pm. as far as i know, there will be plenty more to come so i keep telling myself its not life or death!
did some starts after my tempo crisis (i think 3x10s) and i felt comfortable and in control. might do some tomorow before i blast those 2s. will see what the coach has planned for me anyway…
Thursday 8/12
20min warm up
20min stretching
Form drills x30m on grass
4x10m practise runs
Special Endurance 2x200m with 15min break (25.10 and 24.90)
Very interesting bloody STORM today, but i said i would run anyway cause i wasnt going to waste the day’s session. anyway, i ran with my eyes closed almost all the way and the wind and rain were so strong that at some point i felt like i wasnt covering any ground! it said in the news that wind speed was 90km/hr !!, i put everything in those runs and i thought i would be able to drop a mid 23 today, and i think with good conditions i could have. anyway there is no rush for anything, there is plenty of time, will take it nice and easy again tomorow and then come back with a good hillls workout to finish off the week. as far as im concerned, im feeling more coordinated which the most important thing and im not wondering around the lane so bad! i run on the lines that seperate the lanes and i try to stay on them. This helps me to focus on running straight.
I got my first pay today for my job! wehey, and i got a contract thing going on until early march when i start next semester. so will try and keep a balance between both and see how things go… peace
Saturday 10/12
20min warm up
20min stretching
Form drills x2x40m fast on grass (walk back)
4x30m build ups
Hills 4x60, 6x40m rep:walk back set:15min
10min cool down
I couldnt get my session in yesterday i was really dead after my work yesterday so i thought i come out today and finish off my week. Will take tomorow off so it should be fine. anyways, i was really happy with myself today cause all my 60s were SUB 9 sec as compared to mid 9s last week!! so i guess thats some improvement, and then my 40s came in as 6.00, 6.20, 6.10, 6.00, 5.90, no time. now no more hills until i compete on friday and see how my speed is going. i really think those hills helped me out a lot, and i think as i enter another microcycle (3weeks) of training i will introduce some form of overspeed (down hill) sprinting and getting a feel for topspeed, but start with 10m and build up from there. I have never done this form of training in my life, and thats why i think its going to work. the rest i will keep fixed, and then from there on i think i will be scheduled for a meet on the 8th of Jan, so there will be a lot happening and i should take it nice and easy. Monday will be block work, tempo on tues(1000m), rest on wed, warm up thurs and compete friday. and i will see if this will work for me. gluck everyone and have a nice week end!
Monday 12/12
20min warm up
20min stretching
Form drills x2x40m fast on grass
4x30m build ups
Starts with blocks
5x10, 4x20, 1x50m (1min per 10m)
10min cool down
tired again today from work, but i really pushed it today as hard as i could and i adjusted my block settings to an even more comfortable posn. i felt nice and strong at the start, but i guess it will be a while before speed reallt gets in, i felt slow towards the end of the 50m. good 20 and shit 30, so lots of work needs to be done. Will just run this meet this friday as a stepping up stone and preperation to later on. will see hwo things go with that…
Wednesday 14/12
20min warm up
20min stretching
Form drills x2x40m fast on track
4x20m build ups
5x60m runthroughs with shoes on track nice and relaxed just to get a feel rep:3min(7.19,7.21,7.22,7.20,7.21)
10min cool down
todays session was nice and easy and even my coach realised how fast id accelerate into the race and then he sees a drop in speed towards the last part of the distance, but he says its easier to fix than the start of the race so this was a good thing to hear. was gettin bit out of breath though towards the last one, was ment to go for six runs but coach called it off when i told him that i felt my right calf was gona cramp. will do some nice easy block work tomorow before i run on friday. will see how things go…
Thursday 15/12
20min warm up
20min stretching
Form drills x2x40m fast on grass
3x20m build ups
Block starts 3x30m 5min rest
10min cool down
nice and easy today, will see how i go tomorow, at least that would give me some sort of indication of what level im at… then i can go form there and be 100% sure that my knee is recovered…
Friday 16/12
20min warm up
20min stretching
Form drills x2x20m fast on track
4x20m build ups
1x50m easy run through
Competition 60m - 2nd place 7.51FAT
to be honest i am very happy and upset at the same time, well time wasnt good at all but i can say that we had a storm that night and the weather was horrible, i came out really fast like i knew i would and hammered a good 40m and then i felt like i slammed my brakes and was going backwards! and i got caught at the last 10m. This is not bad at all, cause i know that in a couple of weeks when i run my next meet i will take chuncks off that, and now that my knee is fit and that im ready to hit it hard from here, and now i have an idea of what level im at and i can go from here. i really know i can drop a sub 7 by late jan so ill see how things go. this is only a start…
Next meet - Friday 6th Jan PB#11 60m
Tuesday 20/12
15min warm up
15min stretching
Form drills x2x40m Fast on track (walk back)
4x10m practise starts
2x20, 2x30, 2x40m with blocks. 2-3mins rest
10min cool down
coach says that im steadily improving, a good 30m is now in place, now i need to look at he 40m and what goes from there on! there will be a lot of work to get that top speed working but ill give it all it takes. couldnt practise yesterday too much work, but will make it up on sat. will see how the rest week goes…