Seasons been over for a week now. Our 4x2 did alright at nationals. We set a personal best so I can’t complain.
My split was a 23.1s out of blocks on a flat 200m track. I suck at the corners they suck my speed away. So I think right now I’m in 22.5 outdoor 200m shape.
So the past week has been rest and today I start back into it, I’ll ease in a little and then be back in the full swing of things in no time.
The structure of my week will change slightly, I’ll still have 3 high intensity days, I’m just going to switch one to special endurance. Like I said, I’d like to run a better 200m while I work on my block starts. I also think I respond a little better to 2 pure speed days vs 3, gives me that extra time to recover.
So generally my week will look like
Sun: accels, fly’s,plyos and weights
mon: Tempo, hurdle mobility
tue:Special endurance (250m’s)
wed:tempo, hurdle mobility
thurs:accels, fly’s, plyos and weights
fri:tempo, hurdle mobility
sat:off
I’d like to incorporate more fly complexes. I found that during my indoor I had the best speed gains off of EFE and FEF’s and flying 30’s. So the fly’s will vary around 80-120m and change around EFE,FEF and fly in distances.
MY block starts have been my greatest issue since I started track, I’ve got no push from the blocks. I just walk out and hope for the best. To fix this, I’ve got a coach who is willing to coach me on this, he’s very good. I’m also going to use the isorobic exerciser while in the blocks and focus on the drive with both legs pushing on the blocks and an aggressive arm action. Then contrast this while trying to recreate the push unresisted. To me this seems like an appropriate way of trying to fix this issue.
So far, I think my first outdoor meet might be in may sometime, a twillight 200m will probably be it. I’m hopping to open up with a good time.