Warmup (Light foam roll, 1 Lap jog, dynamic flexibility, activation work, sprint drills, 4 x MB Throws) I hit a PR on my OHB at 19.5yds
Sprint Work:
4 x 10m
1 x 60m, 7.24 HT
4 x 20m
Rudiment Hops:
DBL hops - 2 x 10m
SL hops - 2 x 10m
Backward DBL hops - 2 x 10m
Worked on technique for OLs afterwards.
This is the first time I’ve ever gotten a 60m timed, and it wasn’t too bad. My coach says that I could break 7 with correcting more technique flaws. I’m planning on doing this when my tryout comes.
Pretty much the biggest problem I’m having right now is simply not using enough hip extension during sprinting. Here is a clip from a 10m today: http://www.youtube.com/watch?v=quGSOJSKQzg
I definitely wouldn’t consider that time legit, it was self handtimed, even though the dropoffs in the following runs make it seem reasonable for intensive tempo. But I am expecting to run a faster 100m time at the meet tomorrow. One reason being that I’m no longer sick and have done some training. The 60m time I ran the other day should indicate a faster 100m time I would think. It’s just a guessing game with HT’s vs. FAT times though.
Can’t wait to see how your body perform with this workout so close to your meet. I remember Charlie telling me to do all SE work even “submax” as far away as possible.
The meet tomorrow will explain a lot more than the meet last week. So what are you saying? Do you think that I performed this workout too close to the meet?
100m - 12.03
200m - 24.8 (20min after 100m)
Both are FAT
I still feel like I have nothing after 50m for the 100, form just goes to crap. I’m a little embarrassed about the 200 because I didn’t even have the right foot forward. Overall today I didn’t feel too good, psoas/quads were tight, etc. I didn’t do the 400m because it was going to be before the 100m. The truth still hurts…
At least you are getting faster. The 100m is a bitc* because of the SE component, unless you have a blazing first 60m you will struggle. Look at your high school workouts, shit loads of general fitness and SE work.
I was planning on running 3 x 300m w/ 6min rest at 48-50sec, but after the second one I tweaked my right hamstring. I’m going to forget about competing and rest as long as needed for this hamstring to get better. I’d have to blame this on being inconsistent in the weight room and with therapy over the past 2 weeks.
No need to do long tempo now, you are trying to get better each meet. The longer tempo should have been done weeks ago, stick with shorter tempo work ex: 10x100 or 2x5x100 with 30sec rest. Hamstring is feeling better, I have been ems three times per day with ice.
Sat-Mon: Rest
If everything stay on schedule, I should be ready for work on Tue.
Tue:
Warmup
Heavy upper body
Throws x50
HH 8x10
20x100
hurdle mobility
