15min warm up
15min stretching
Form drills x2x30m easy on grass
Extensive Tempo
300+100+200+100
100+100+100+100
300+100+200+100
rep = walk 100
set = walk 200
easy session today, 1800m worth of tempo work. i like tempo sessions that alternate distances instead of the fixed 10x200s or 7x300s sessions. this is the first time i never time my sprints or tempo runs but i guess thats how the coach wants it. he rather stand by the block and monitor my technique than to just stand at the tape and time. and im begining to like the idea of this, since there will be many meets coming up and then will get a proper time of what level we’re at…
Bought my FIRST car today, and im really happy i paid every bit of it. its a good feeling knowing you own the whole thing, and this will help make time management more efficient… going out for dinner tonight, looking forward to that… later
50min warm up
Form drills x2x50m Fast on track (walk back)
4x30m build ups
7xFlying 20m with 20min run-up rest:5min
10min cool down
this was really nice and i found it very relaxing. i was running pretty well today and i feel like my technique is slowly refining. coach said much better knee lift and turn over today he was impressed. anyways recovery was no problem and i am slowly introducing all training components together before im fit to handle bigger sprinting volumes.
i was the physio after practise today. he said lots of interesting things, i never realised i was so crippled, difference in leg heights, lower back problems, are apparently major contributions to hamstring injuries. since i been feeling my right hamstring funny for the past todays. anyways he did this therapy by pressing on certain points on my body with his elbow, it was a bit painful bit it was amazing how the muscle was way more relaxed, esp when he did it in the hip areas. tempo tomorow before i finish the week off with special end on sat.
50min warm up
Form drills x2x50m Fast on track (walk back)
4x30m build ups
7xFlying 20m with 20m run-up rest:5min
10min cool down
this was really nice and i found it very relaxing. i was running pretty well today and i feel like my technique is slowly refining. coach said much better knee lift and turn over today he was impressed. anyways recovery was no problem and i am slowly introducing all training components together before im fit to handle bigger sprinting volumes.
i was the physio after practise today. he said lots of interesting things, i never realised i was so crippled, difference in leg heights, lower back problems, are apparently major contributions to hamstring injuries. since i been feeling my right hamstring funny for the past todays. anyways he did this therapy by pressing on certain points on my body with his elbow, it was a bit painful bit it was amazing how the muscle was way more relaxed, esp when he did it in the hip areas. tempo tomorow before i finish the week off with special end on sat.
Tempo 10x100m on grass with 10press ups one end and 20 situps the other. rep: 1min
i practised at 3 30 and it was pretty hot. i think i couldve gone for another set but i just couldnt be bothered! this is not good attitude, but the thing is that my hamstring which is feeling a bit funny is really upseting me, and im not sure if i should go on with special endurance tomorow. I missed on that session last week and i dont want to miss it this week, simply cause every session counts! so… ill speak to coach on the phone and ill see what he thinks. bloody hamstring!
after speaking to coach we decided to cancel saturdays’s session, better be safe than risk anything. so… no special end for this week but ill make up for it on wed. so ill take the week end off then and come back with a good session on monday. been doing cold and hot therapy on hamstring and spent all day long on beach swimming and riding waves, i guess i really needed the break. will keep the therapy going on my leg during the weekend and see how things go…
2laps warm up including exercises
20min stretching
Form drills x2x50m fast on track (walk back)
4x10m practise runs
1x50m run through
6x40m 3pt start (5min)
Cool down 2x100m on grass and stretching
Todays session i think went okay, but what im not understanding yet is the fact i can not withstand quality and volume. I could do 600m of sprinting on the hills, but then when on the track and the work is FAST and speed is the factor, i wear off pretty fast. i wanted to do some 60s but there was just nothing left in the tank. its funny i have no clue how long that would take before i can keep up with more sprinting volume at QUALITY. will take it easy, not change anything, and see where i go from there… running 60 next week at the coast
2laps warm up including exercises
20min stretching
Form drills x2x40m on track (walk back)
Run throughs 3x3x90m rep: walk back. set: 5min
10min cool down
weather today was amazing and i think i should come later to the track at 5pm instead of 3. weather was just great with a little breeze of wind to cool off. all my runs felt good and relaxed, all with flats on track. tomorow is the special endurance day and i really need to see myself running a 23 to see some fitness progress. ill take it easy and see how i go from there.
coach decided to run those 90s instead of my usual tempo style sessions because he sees it more specific to my competition needs right now (60m) but i can say i dont totally agree on that and i dont see how running 90s easy will help develop any acc or top speed but he says its the rythm and the pace that he wants me to feel, i think i need more of the bigger distances so there is more fitness for developing speed and special end. well… i guess ill wait for tomorow, and then ill see where i can go from there…
2laps warm up including exercises
20min stretching
Form drills x2x50m fast on track (walk back)
4x10m practise runs
Special End 2x200m with 20min recovery
10min cool down
My runs didnt come as expected at all, actually im a bit dissapointed, but i got to the track feeling tired, probably lack of sleep working on uni assignments, and then i ate lunch right before i left to the track cause i didnt get any breakfast so the whole thing was just messed up. anyways i ended up running 24.5 and 24.7 for both. i wasnt really that tired after my run so i thought maybe i had something left in the tank and with the second run i slowed down 10m before the line. it cant be that bad, i was able to drop 24.3 couple of weeks back after not being able to run for months so…! im sure there is better, but ill leave it at that, do my tempo tomorow and come back with a good top speed and speed end on fri. you only learn from slow times i guess… so there is nothing i can do
Tempo 3x (150+200+250) rep: walk 100. set:walk 200.
abs x50
todays session felt really good and the weather was great too. coach said not to worry about yesterday, there is ALWAYS a period of slow times so he saying we might as well get it out of the way now than later!! will be a tough speed session tomorow and i cant wait to see how i go in that. emphasis now is on developing top speed so we need to work on 40m and above distances… so im assuming that tomorow’s session will include flying sprints and a couple of speed endurance runs. will just wait and see how it goes… Happy New Years everyone . have a great time…
LET 2006 BE THE YEAR WERE WE ALL TAKE OUR PERFORMANCES TO THE NEXT LEVEL…
2laps dynamic warm-up
20min stretching
Form drills x2x40m Fast on track (walk back)
4x10m practise runs
4x Flying 20m (5min)
1x Flying 30m
2x80m (10min)
i felt really good today and i guess it reflects with my running. my friend timed some of my flying 20s and all were in the high 1.9 to 2 flat range and my 30m time was a 3flat too, so i guess speed is slowly getting there. those wre done with a 20m run up. my last two runs were 9.1 and 9.0 so its not a bad start for my first 80s. i think i should be dropping sub 9s and keep going from there. i look forward to next meet’s run and i really want to bring my time down cause last time it was embarassing, but the good news is, the times only get better! have a great week-end everyone and happy new years…
2laps dynamic warm-up
20min stretching
Form drills x2x40m Fast on track (walk back)
4x10m practise runs
4x Flying 20 (5min) with 25m run up
10min
3x40m (5min)
10min
2x60m (6min)
10min cool down
nice fast session today, feel like speed is getting in per session. i guess this friday’s meet will show hopefully how far ive taken myself since the 16th december. i made sure i got enough rest between my sets so there is quality in all the runs. holidays are still on so couldnt access the store room and get any block starts out of there, so with the 40s and 60s i got down all the way (4pt start) but without blocks, just to get the feel of pushing off, and i put my shirt infront of the line to make sure i explode out and not run out, so i dont rip my shirt. that was my coach’s favourite drill back home. i cooled down and did a lot of stretches. will see how i go tomorow
felt really good after todays session, was sweating like a pig. it was beautiful though. i couldnt imagine how i would be so tired from jogging 400, esp the set where i started off with the 200. it was alright though i tried to keep the pace equal all the way and i guess it wasnt too bad. break is over so there was access to the store room, and i just did couple of starts over the blocks just to get a feel of it. coach decided that we go on with tomorow’s special endurance session, regardless the meet on fri. cause there will be another meet next friday, and then ill be missing out on a lot of sessions. so i guess what we have decided is to keep our program the same way it is and take the competitions as they come, and only taper for the big ones. i dont think the sp end session on wed should really affect my performance on fri. i guess there is only one way to find out and thats to give it a try and see…
2laps dynamic warm-up
20min stretching
Form drills x2x40m Fast on track (walk back)
4x10m practise runs
Special Endurance 1x200, 1x150 with Full recovery
weather was pretty good today, hot rnough to keep you nice and warm during the recovery. i dropped a 24.15 and messed up my timing for the 150. i guess its not too bad, but whats funny is how it hasnt changed that much since couple of weeks ago. but i guess ill take my time and keep my training going as it is. will do an easy warmup tomorow and should be ready for friday.
2laps dynamic warm up
20min stretching
Form drills x2x40m easy on grass (walk back)
4x10m build ups
Starts with blocks 6x10m (1min)
15min cool down
todays session was nice and easy, i will have to lot lots of ice on my hamstrings tonight though. will see how i go tomorow, as far as im concerned im expecting to go faster than last time so will see how things go…
2 laps dynamic warm-up
Form drills x2x30m Fast (walk back)
4x10m practise runs
1x50m run through
1x80m run through
60m Competition 3rd place 7.40FAT
ran into a very slight headwind, i guess it was alright, got faster than last time, but i was hoping i could take more off, but hey, thats how it goes. i was really upset though, when i watched the video of myself, how low my knees were, and a shit start too! but i guess it gives me more chance nxt time. will keep training going and see what happens…
2laps dynamic warm up
10min stretching
3x30m run throughs
Tempo 3x(3x200m) rep: jog diagonal. set: walk 400
first day’s work today, yuck! i finished really late though and went to pitch late. so i took it easy today with tempo and will come tomorow along with coach for a strng sprints session. discussed overspeed training with my coach over the weekend and he says its abotu time we start. i havent done that form of training at all ever! so i hopefully should expect some good results. running again this weekend so i need to bring my times even more down
Seagrave drills (2laps)
Form drills x2x30m Fast (walk back)
4x10m practise runs
Overspeed Sprints 4x60m (pull in 30 and let go)
Block Starts 3x30m
10min cool down
beautiful session today, first time proper overspeed training in my life. i think whats good about it was it got me in that speed zone which i couldnt have got myself in otherwise, hopefully rehearsing that speed over some time, my CNS would be able to produce it with no assistance. the really good thing is that it pulled my hips higher, which is always my problem in sprinting and this really made my feel how much my stride was longer as a result of higher hips. coach would accelerate me in for 30m and then presses this button and it lets go and i coast another 30m trying to hold on to that speed. then my blocks were relaxed but explosive, coach says its getting there but tis taking time. i guess im running again this saturday. patrick johnson is around and it looks like all the big guys will be running in the brisbane super series this friday so it should be interesting.
Seagrave drills
Form drills x2x40m slowly on grass (walk back)
4x30m run throughs
Tempo 4x300 (3min), 4x100 (walk back)
15min cool down
nice and easy session today, i really found progressive 300s hard esp when they were only 4! but oh well, felt much more relaxed after the 100s. did a lot of stretching today as well. begining to realise that my sore hamstrings probably results from a poor running technique like charlie states in the 02Forum book, instead of a pure strength problem. well atleast im getting stringer and faster so ill see where that takes me. im running this saturday again at the coast and ill see what happens there
nice fast session today. legs were bit tight. i really think this overpspeed is helping out but i think it would be a while before i can start seeing some good results from it. will do a nice easy warm up tomorow
2laps seagrave drills
Form drills x2x30m easy on grass
Couple of run throughs
lots of stetching
was fun today watching some of the elite sprinters in action today at the brisbane leauge series. i must say i really enjoyed it. i think i should be ready for tomorow so ill see how i go