2laps seagrave drills
20min stretching
Form drills x2x20m Fast (walk back)
3x50m runthroughs
3x10m block starts
60m competition - 7.42 FAT
10min cool down
weather was EXREMELEY HOT and 97% humidity!!! it was terrible and then… running into a headwind as well. but i was sort of happy with my run, i had a terrible start and then had to run 4 guys down with 30m to go! i finished in first place tonight but im just not happy with my time. i suppose the fact im not allowed any lifiting or plymoetrics is really affecting me, but ill have to wait till late feb b4 i can start on them so the physio says. anyways will take tomorow off and see what next week brings us…
2laps seagrave warm up
Form drills x2x30m Fast (walk back)
Tempo 2x10x100m rep: jog back set: 10min
10min cool down
nice and easy today, felt real good after the session was over. my legs are feeling nice and lose, and with a constrast shower and stretching in the shower i think i should be ready for a nice speed session tomorow…
2laps seagrave warm up
Form drills x2x40m Fast (walk back)
4x10m practise runs
Special Endurance 2x200m Full recovery
15min cool down
i wasnt expecting the spec end runs to be today, but coach insisted we do them today since we missed on them last week. kinda, to get it out of the way. i must say i was happy with my running today, finally breaking this barrier and into the next level, i dropped 23.55 for my first one and 23.68 for my second one, and coach was really happy since my last ones were low to mid 24s! so i guess there is improvement, and the fact i run by myself which i can never do esp in longer runs makes it promising in a way. well i guess ill take it easy tomorow and then come with a good speed session on thurs, with overspeed and i thnk coach said something on sleds! so its getting even more exciting. will see how things go…
2laps Seagrave warm up
Form drills x2x40m Fast (walk back)
4x10m practise runs
Run throughs 4x (60+70+80m) rep:walk back. set: 4min
15min cool down
nice and easy today, coach recommended that session over the bigger runs, i guess a combination of both cannot be harmful. felt good today and surprisingly, my legs are not sore from yesterdays run, this is a good sign, i cant wait to do more sprinting tomorow and see how i go.
2laps Seagrave warm up
Form drills x2x30m Fast (walk back)
4x10m practise starts
2x Flying 20m with 25m run up (4min)
4x70m Overspeed (Tow 30 + sprint 40) 10min
4x20m Block starts
10min cool down
was raining today, but wasnt heavy at all, felt really good after the warm up. open states are on this week end, im running in those, ill just keep taking it easy and see where i go. felt good in the flying 20s, and the overspeed was amazing, and its that hip position that i really need to be in unassisted, so hopefully through rehearsing, will get it sorted out, felt really good and extremely fast. starts werent too bad either, last one was very good, low departure angle. will take it easy tomorow with tempo, rest the week end, and come back next week with good running cause ill be running the 60 nxt friday 27th Jan.
2laps Seagrave warmup
Form drills x2x30m slow (walk back)
Tempo
100+100+100
100+100+200
100+200+100
200+100+100
100+100+100
rep: walk 50
set: jog 400
100s were mid to low 14s and 200s at mid to low 30s. practised with my friend, he finished 5rh states in the 5km so i think keeping up with him was good, although he says he took it a bit easy on me ;)) … well i guess i made up for yesterday’s session. will rest tomorow and come back on monday and see how i go…
training has been very inconsistent this week. sitting an exam next week will see how i go. running another 60 on friday. i felt very good today with my sprints, but my starts are still feeling a bit funny so im not sure about what to do with that. it seems that when yuo fix one part of it the other one breaks. but ill just keep doing what im doing and see what happens. my 120m run was 13.28 which is not bad considering its the first 120 in AGES! i thnk i should be dropping sub 13s within the next 2 weeks. i noticed i slowed down a lot for the last 40m. my training partner (decathlete) ran 28flat for his 250 so this should be good. he got an A qualifier for the CWG anway. good luck man! will see how things go
2laps seagrave warm up
20min stretching
Form drills x2x30m Fast
10min stretching
4x10m practise runs
2x50m Run throughs
2x20m block starts
60m Competition - 7.43FAT… BUT -3.6m/s wind!
10min cool down
well what can i say, feel like im haunted with them 7.4s BUT the good news is, when i put that on the wind meter calculator, proving no tail wind, it translates to a 7.19!!! so i guess there is a big big improvement. i mean i felt a pretty string breeze coming down into the blocks and i really tried to stay as low as possible for as long as possible, my knees dropped big time for the last 20m when i watched it on the camera, but this is a big improvement and im happy about my race. today i beat three ppl that beat me for the past couple of meets. and whats funny is, apparently i false started and the myself and the guy next to me went all out for 60m!! we never heard the call back, and the fact he kept on running kept me going and vice versa! so i really dont think a low 7 sub 6 even is impossible my late feb in a months time. i just need to keep doing what im doing, and im sure speed will slowly come back… and havent done any running all weeks besides tuesday, im preparing for my summer (external) exam next wednesday. will see how i go…
2laps seagrave warm up
Form drills x2x30m Fast (walk back)
4x10m practise starts
4x60m (5min)
10min
2x80m (5min)
10min
1x120m
10min cool down
all sprints today were into a big wind so they were all considered resistance workouts. it was really tiring and i think i ran my last 120 at 13.7. i was real happy considering how much i ha to oush through for the last 100m!! anyways. my final is tomorow. my summer courses will be done with! and finally its only work and track for one month before i start semester one!! wehey
Tempo 10x100m on grass. rest:jog back
10min cool down
i did good on my exam this morning and finally its out of the way. i felt a bit winded today, since i been missing out on a lot of sessions to prepare for my exam. but i guess i dont have to worry about that anymore. runs were good, tried to keep a constant turn over and high knees. special endurance tomorow, looking forward to it
2laps Seagrave warm up
Form drills x2x30m fast (walk back)
4x10m practise runs
Special Endurance 2x200m rest:20min
15min cool down
todays session was good. weather was terrible,and again a big headwind. my partner missed time for the first one, and i ran 23.94 in the second one. ive missed lots of tempo volume since last week and i didnt feel very fit, but considering the weather and wind im happy with my run. legs felt real tight after the run though…
this was it for the day! i didnt sleep well last night and i thought id warm up, losen up my legs a bit and see how i feel. still feelin tight but next week should be better, ill see how i go
2laps Seagrave warm up
Form drills x2x30m Fast (walk back)
4x20m easy runs
Tempo 10x100m @13 with 90sec recovery
10min cool down
was a good session, havent done that type of session in ages! i remember being able to produce low 12s with 30sec recoveries! so i know that my fitness is far away from that level at the moment. anyways i did that session with my friend Hintsa, 5 and 10K runner, and we ran the last one fast and i was able to produce an 11.5. was good session today. calves bit tight. hopefully should recover properly tomorow
2laps Seagrave warm up
Form drills x2x40m Slow (walk back)
4xflying 20s easy run throughs (jog 10m before)
400, 300, 200, 100m. walk same distance for rest
15min cool down
i did the session in shoes, it was really good, esp with the 300 and 200 i had one of my friends run the last 100m with me so i mean! what a difference. you def day dream running by yourself!! but it was really good. 300 was low 40 and 200 was mid 26. i didnt time any of the other runs, but id assume my 100 to be a low 13 maybe high 12. anyways it was a really good aerobic session and i think i should be able to produce some good sprinting tomorow
2laps Seagrave warm up
Form drills x2x30m Fast (walk back)
4x10m practise runs
3x30m run throughs
6x30m Sleds (5min)
3x40m sleds (5min)
2x55m
15min cool down
really enjoyed the session today! i havent done sleds in god knows how long, and i been def missing out. it really helped me focus on leaning forward and driving hard. the last two runs felt super fast, and coach said i produced a better knee lift and my hips were higher as well. so i guess this is all good. will take tomorow off, do some light block work thurs and inshallah come on friday and compete, and see how things go…
2laps seagrave warm up
Form drills x2x30m fast (walk back)
Block Starts 4x20m
15min cool down
Friday 10/02
2laps Seagrave warm up
Form drills x2x30m
4x30m run throughs
1x80m run through
60m Competition - 7.39FAT +0.1m/s
100m Competition - 11.61 -0.4 m/s
10min cool down
races were seperated by 45min. i dont know what to even thnk. thats my slowest 100m time since 4 years ago! its okay i feel upset about it, but i suppose i havent run the 100 in almost 10months now!! next week will be last week training and competition on friday before i take a week off and start GPP. atleast then i can lift and do everything else without worrying about my knee and stuff. one week to go!
yo komy whats up man i think we have the same problems no specific endurance i came 8th in the nationals running 11.60 FAT if i ran my pb i would came 2nd i hate that shit but thats the way it is my tempo is going well and i am improving but no specific endurance i saw my finals race on video i had a great start the greatest in my life i was running 1st till the 40 meters then i froze and every body passed me
i start doing the gpp with improving of my tempo and reducing the recovery
cheers and ggod luck in your gpp