Board or flat surface?
Off the shot put toe board, although the 8kg toss was done on flat.
How much distance you think you gain off the board?
Not more then 20cm; usually less. It depends on angle and speed of release, but that would be about the upper end.
Just got back yesterday from Moncton, watched 2 days of World juniors, some pretty good action.
I got back yesterday and went for a light workout. My legs were so tight from sitting in the car the whole ride back that the speed endurance was pretty bad so i cut it to 2 runs instead of 3.
2x120m
3x5 box squats @ 295
3x12 weighted hip thrusts @ 225
Can’t wait to unload, my body is falling apart. Still a little heavy, in the 199lb range. This indoor season I’m going to really clean up my diet and try to get down to 185-189 which i believe is my optimal race weight.
Last workout before my taper. Much needed taper. The bobsled week took a larger toll on my body than I had anticipated. The side effects didnt really show up until a few weeks later as tightness and fatigue. I wanted today to be more intense than normal to make up for the taper that will follow.
4x flying 20m
15 minute break
100m
15 minute break
120m
4x5 ohb throws with 21 and 16lbs
1x150m @ 17.5s
Found your results?? What’s up with the 17.5?
No results yet. The 17.5 is just to control the intensity during my taper. Doing things submaximal.
Today:
10x back throws
4x20m blocks
1x80m @ 9.7s
Been having a tough time relaxing during my sprints so I did a 120m, that was 30m full out, 90m no effort, completely relaxed, like the easy part of an FEF.
3x3 box squats @ 295
When does your season end?
I’ve got a meet on Aug. 3rd, going to run the 100m and 200m. Another meet on the 9th and then my last meet of the season on the 14th. I’ll run both the 100m and 200m at both. I think only the last meet has heats and finals for the 100m.
They’ll be pretty high quality meets. The middle one will be on the world junior track again. This time I’ll get some results though.
Check out the seed list for the meet I’m running on the 3rd. This is our big local meet.
Event: Men’s 100m
Pos Name Category Team Seed
1 Dix, Walter Senior UNA 9.98
2 Perry, Willie Senior TRIA 10.13
3 Leblanc, Michael Senior S.E. 10.17
4 Smith, Oluseyi Senior OTTL 10.31
5 Agyapong, Ashhad Senior UNAT 10.32
6 Barnett, Bryan Senior CAP 10.36
7 Adu-Bobie, Richard Senior OTTL 10.47
8 Bawol, Michael Senior HAC 10.79
9 Macadam, Gerry Senior ISLA 11.00
10 Bouchard, Jason Senior FLT 11.18
11 Higgins, Sean Senior UNA 11.44
Unfortunately its a 7 lane track and I’ll have to run the B section.
When’s your yearly break?
After the meet on the 14th, I’ll take some time off. Probably until the start of september then I’ll start up GPP again. I’ll take a full week off, then the following weeks will be active but no track stuff.
Sunday:
7xback throws with the shot
5x block starts
Feeling good for the meet
Meet was a little disappointing. I had a feeling that the month of bobsled training and testing took its toll on my SE fitness because going into my first meet I was quite adapted to these SE workouts and in decent 200m shape. When I got back from calgary I felt as though that was gone and didnt feel as good on the 120’s and 150’s.
100m:
11.10 (-2w)
Was feeling really good in the warm up. I was put in the B section and 2nd place next to me was 12.00s. So there wasnt any competition in that heat. The winds were brutal, swirling from -2 to +1 from one race to the next. For the 200m, there was a huge headwind on the curve that disappeared once you hit the straight because of the stands that blocked it.
200m:
23.00 (-0.2w)
The 200 is what shows me that I’ve lost that fitness that I had at the beginning of the year. If things were more ideal I would’nt have lost it during that month, but I guess that is the sacrifice I had to make.
2 more meets left in the season. All I’m going to do between now and then is maybe have an odd SE session to try and top myself up. We’ll see how things go.
Weird practice today. I know now that my SE is holding me back in my sprints and today confirmed it.
Ran
1x flying 30m electrically timed
3x150m
I was still pretty sore from the meet but I figured the wind resisted runs wouldnt have ruined my CNS too bad. So I thought I would just work on some SE, but my old coach had the timers out and I was curious.
Ran a pb of 2.87s on my only run, after having run 1 of the 150’s.
All of my 150’s were terribly slow, the one before and the 2 after the flying 30m. I take this as confirmation that my SE is down from neglecting it for a month, but my speed is as good as its ever been since I worked on short speed component for that month.
10x shot throws
4x5 box squats @ 315lbs
Won’t be doing much until the meet on monday.
I ran on monday. In the rain 11.05 into a -1.4 headwind.
I’m debating whether or not to end my season here or try to squeeze out one last 100m race this saturday. I’m leaning towards ending the season.
Keep on going man! Dont stop…too much hard work and training to end the season in early August bro.
Thanks for the support. But the trip to that meet would’ve cost me too much. So I decided to end my season here. Looking back at this season, although I didnt set a pb, I did a lot of things right. I started the season off with the best season openers ever. I came into the season with the attitude that this was a test so that I get things right in my indoor season.
Given that I came into the season with a bad 60m indoor season, I knew that I didnt have the pre-requisite speed required for a big pb in the 100. With that being said I think things went extremely well.
Bobsled preparations and camp put a damper on my season. I was able to go and impress at the camp, coming out as the #1 recruit. With less volume than the previous years my strength improved greatly. My weight was out of control after that bobsled camp, coming home at 205lbs. Given that I was at 10.8 shape at 200lbs, I think there is huge room for improvement by cutting weight. Nothing drastic, but just by cleaning up my diet I think I could easily be low 180lbs. Yeah, I’m a little fat now. Given that my pb was run at 189lbs, this could help a little.
The plan for now is 2 weeks off. 1 complete week off, 1 week active recovery (upper body, jogs, sports). Then back to the grind.
I’ve got my indoors planned out, and have started on a healthy diet already. I’m looking to get down to 6-7% body fat at 180-185.
GPP will be grass 40m and sleds. I’m looking to bump my Spec end up to 300m to see if I can maybe compete at that distance with the lowered body weight, it might not be as painful as it is now. I think this indoor could be very successful if everything pans out.
This season the main areas of focus for me was my weekly setup and how much volume I could handle. For speed I found that 400-500m/session of pure speed work worked best for me. Accels drain me for speed, so doing them after speed, or focusing on it on my Spec End day is probably most ideal. I’ll take this in to my indoor and see how it goes.