I’m sure it’s HT.
Yup Hand timed. From time to time I get some gates but that is rare.
My timing method:
Hold the stop watch in hand. Stand at whatever distance I’m running (100, 150 ect…). Timing is started first and then the run starts. Almost like a reaction to the beep of the stopwatch but since I know its coming the reaction isnt very long.
Once in a while a friend times me and I tell them to get first step instead just because it makes it more consistent when comparing to other times.
Not sure how accurate this method is (probably not very), but I have found that hand timing fly’s are not too bad.
Ok. That’s how I’m used to do it too. I just thought maybe it’s not HT because you declared hundredths too, it’s not that precise for sure. However the timing method is not so important as long as you keep using the same method, in that way marks are fairly well comparable at distances 100+.
Today: 8 Celcius/50 F and pouring rain
It wasnt completely shitty when I got there. Just spitting a little so I did my 230m then it started to pour and figured I was already half way through and might as well finish.
230m- 26.5s
150m- 16.43s
Ran with a training partner and he pulled up after 50m of the 230m, so I kept looking back while running to see what was up. He saw a football flying towards him and stalled and tweaked his hamstring in the process.
Gym:
Squats 1x10 @ 225lbs, 1x10 @ 295, 1x10 @315
Weight hip thrusts 3x10 @ 205lbs
Bench Press 2x8 @ 245lbs
Pull ups 2x10
Hit my seasonal goal for squats for reps of 10. Next goal is 5x405lbs and I’m not too far off from that.
I just found out that the bobsleigh tryouts are coming to my town and was asked to come and tryout. I figured I would seeing as its mostly running stuff and that it will be a good opportunity to get some some stuff electrically timed. The tests are
30m/30m fly- separately timed in a 60m
5 double leg bounds
Power clean
Front squat
I’ll take the lifts pretty easy, wont try to push anything. Probably go 225lbs for cleans and will attempt 315 on the Front squat.
My buddy was at the track today sporting his fancy electric timing gates and camera. Couldn’t pass up that opportunity seeing as I havent been timed for real in months.
4x20m blocks
3xflying 30m (2.96,2.96,2.93) from about a 25-30m run in.
Fastest flying 30’s Ive done in a real long time. Indoors I was having a tough time staying under that 3s mark but today it was no problem. With a little more training I think I can hit the 2.8s, which is completely uncharted territory for me.
My groin was bothering me slightly because I had just gone to see the chiro and he did some pretty deep ART on it. Usually I dont schedule in that close to practice, or even on a practice day, but its all he had.
10x over head shot throws
3x5 depth jumps
2x5 squats @ 365
3x120m (12.94,13.00,12.93)
4x20m blocks
6x10 Bounds
15xhop and throw 8kg medball
5x4 power cleans @ 205
2x210m (23.5, 24.2)
Not sure if the last one was me dying off or a gusting headwind. Probably a combination of the two.
2x10 squats @ 295, 1x10 @315
3x10 weighted hip thrust @ 225
3x10 bench press @ 225
2x10 pull ups
What’s going on with all the 10’s on the squats?
I started 10s a couple months back, on my lower CNS day. I never stopped doing them because I didnt stop making gains. I was initially going to switch exercises on that day and make it more of an assistance day, leg curls, weighted hip thrusts, ect… But the squats kept improving and I figured why switch them out.
I like 10s on my special endurance day to lower the CNS stress overall but still get a major lift in. I’ve been doing 10s on tuesdays and 5s on thursday. Its worked pretty well so far. I’ll admit, its weird to have this set up, but I dont see how it could be bad.
First day that my groin hasnt bothered me during the runs. It was holding back my acceleration the past week.
1x60m
3x120m (12.75,13.05,12.83)
After the first run I mistakenly took 8 minutes rest. Typically I’d take between 10-15 on 120m. So on the next one I took the full 15 and the quality was much better.
4x30m block starts
6x10 bounds
15x hop and throw 8kg medball
2x5 squats @ 365, 1x5 @ 375
Are you still doing tempo?
Yeah for sure.
Somedays 20x100m barefoot on turf. Somedays 10x100m indoors when its raining. I tried some 200s and 300s and those werent for me. I left feeling loaded instead of fresh and recovered. The 100s barefoot are magic.
How many days are you doing the 20x100?? With the amount of SE work you are doing, you may not need long tempo runs.
Just 1. I do pretty random tempo workouts based on how I feel. They are purely for recovery. Not fast at all, just a slow stride. They feel great.
So one session of 20x100, what are you doing on the other sessions? About how fast are the runs - 17-18sec??
yeah, I dont really count the runs either. I just go out, do them based on how I feel. I dont time them, but they’re certainly not quick. Slow strides, thats all it is, just to flush things out, get a sweat and get winded.
If that works then keep using it. I found instead of doing a shit ton of sloppy reps, decrease the vol and increase speed slightly.
Felt pretty crappy today. My legs were stiff and sore. I went out with some friends last night and had a little too much to drink. What was I thinking. Anyway, training went alright considering how crappy my legs felt.
1x60m
3x120m (12.94,12.81,12.84)
I was surprised because my legs were really tight I had terrible ROM when I was accelerating and felt like I had nothing in my legs. But at the end the times were close to my PB so it wasnt too bad.
4x30m blocks on the 200m start
Started to feel drained, my legs were sore as hell at this point
4x10 bounds
10x hop and throw shot put
3x5 light cleans
It was the hottest day this year and I’m not quite used to it. Tough workout to get through.
Yesterday must have been 30 Celsius and today felt like around 5. What a drop in temp.
2x210m (23.78,23.73)
I have a tendency to not run the curve hard or run it bad on the outside of the curve. In the first set I did that. On the second I focused on running a good bend and sticking to the inside of the lane. Seems to have payed off.
Last weeks workout had a huge drop off of .8s. So my goal for this week was to get two quality runs in. Me not running the bend so hard on the first made it possible to run the next one slightly faster. Goal for next week is to run the first with a good bend and break 23.5.
3x10 squats @ 295
3x10 weighted hip thursts @ 225
4x5 bench press @ 245
Cold, rain and headwinds were there to meet me at the track today.
1x60m
2x120m (13.03, 13.04)
1x160m (17.3)
4x30m blocks
6x10 bounds
3x3 squats at an easy weight
Bobsled tryouts on Sunday, treating it as a pre meet sort of deal.