My quest for 6.7


Warm up
some relay exchanges

3x3 squats


Easy tempo 10x100m
hurdle mobility

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

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.

If your outdoor season starts in May how many outdoor meets do you have?

Just a few pre-season meets in may. The meat of the competitions are in june/july. The details are still up in the air right now, but so far I’m looking to run in 8 meets.

Still trying to find an extra series of 2-3 meets somewhere, plan a little trip.

In the past i’ve raced about 3-4 200’s in a season, so I’m looking to raise that up quite a bit, maybe up to 6. Want to hit that 21.x this year. 21.6 is my province’s record and 10.6 is the 100. Would like to break those this year.

Yesterday, first workout back

Hit the outdoor track for the first time this year felt great

4 accels
The 250’s felt pretty good, I took them out hard, and felt it on the last 50m pretty bad. This feels a lot easier indoors because of the turns it takes your mind off of the pain a little. Didn’t have a stopwatch unfortunately, but indoors I ran them in 30s flat and I took these out harder and died harder with a good tail wind on my back, so I’d venture a guess at 29.mid. Next time I’ll have a stopwatch to tell for sure.

Couple of standing broad jumps for testing, all at 3-3.1m in the sand pit.

Went to the gym and didnt do a whole lot

Hurdle mobility
Ab circuit

You guys are still in school in July?

no, sorry, my outdoor season is separate from school, we don’t have collegiate outdoors in canada.

Good outdoor session today, first speed workout back, it felt great
afternoon session: 450m

8x15-20m accels from block, contrasted with isorobic starts
4x80m FEF

10x overhead shot toss, pb of 15.1m (a meter pb)

evening session
10x standing triple jumps
6x2 cleans
4x5 hamstring curls

Monday- Tempo 2x5x100m, with 50m walkback rest
Hurdle flexibility, abs circuit

Tuesday- 3x20m accels, 2x250m
3x10 squats
3x10 weighted hip thrusts
4x10 hip abduction

Today- Same as Monday

8x20m(total) accels contrasted with Isorobic starts
4x80m FEF
10x over head shot throws (15.4m pb)

30 min break (Travel to gym)

5x10 hurdle hops

4x3 Hang Snatch
3x5 Squat

Damn man my Isorobic is falling apart.

Amazing workout tonight. I’m really liking the 2 speed days vs 3 set up. My CNS was through the roof tonight.

6x20m blocks (felt great)
5xflying 40m from 40m gradual build up

10x overhead shot toss (hit a 15m without a toe board indoors this time)

4x5 hurdle hops

6x2 cleans (big pb on my last set, got 225lbs for 3 with decent form)

Tough day today:

warm up
3x20m accels

Died so hard at the end of my last 250, dont even want to know how slow I ran it in.

3x10 squats (pushed up to 245 this week)
3x12 weighted hip thrusts
3x10 hip abduction
3x8 bench press

Tempo 2x5x100m with 50m walks in between
Hurdle flexibility

8x20m accels from blocks contrasted with isorobic ( Felt great, although my groin has been tweaked a little bit, my rear block push off is exactly where I’d like it to be now)


10xOverhead shot throw (3 @ 15.45m, all pb’s)

6x5 hurdle hops (@24")

3x5 squats @315lbs (had nothing left to give on the squats so called it off there)

Overall all, these sessions have been great. Speed feels easy, throws are improving every week, and my hurdle hops are getting faster ground contacts.

Another great workout:Upped the volume slightly for week 3 of this cycle

8x20m contrasted with isorobic (upped the resistance by 1)
5x flying 40m from a 40m run in

15xoverhead shot throw (8 over 16m, new pb of 16.17m)

8x5 hurdle hops @ 24"

6x2 cleans (185,205,225,225,225,225)

Sunny day couldnt ask for much more. Massive pb in the shot toss, almost a full meter without a toe board vs my 15.45m with a toe board. Its coming along nicely. I’m using the shot toss as a measure of CNS freshness, and so far the results have been outstanding. I’m hoping my speed is improving along with the throws. Only time will tell. If my shot throws keep coming along I may have to try out shot put for a competition or two.

You guys hate tempo, even CF has said several times how important tempo is - you need more then 2x5x100 that’s pre-gpp volume.

Yeah i do hate tempo. Actually I find it boring more then anything.

I understand your pain, I found longer reps to be easier. Instead of doing 20x100’s you could do 6x200 or 4x300 at a slightly faster pace. Also when doing 100’s you need to do 15-20 straight reps to get the tempo effect.

I’ll give it a shot. My buddy does 300’s and I was going to jump in to see how that felt.

Does wonders for increasing your strength.