my performance is not improving, despite reducing or increasing volume. Should i do some crazy session like 2x250m or 300m runs? I never went over 150m this season so this is an option to freak the body out.
so when did you stop improving .05?
“if you notice week in week out your improving but in small amounts say .05 of second, should you keep the pattern of the workout the same, or increase slightly the intensity and volume, then taper off”.
i stopped improving by .05 a few weeks ago. Even doing hte same training. I changed it got slower, then abit faster and now slower again.
It might help if you gave some idea of what your training was when you were improving improving, and what you have changed.
June 13th/sun (high int)
Meet
100m – 12.16 FAT
Slowly getting back my speed
Week 31st June 16th/mon (speed)
Track
1x20m
3x30m
3x60m (E/F/E) (F/E/F) (E/F/E)
1x60m (timed at 7.8sec again)
plyos
3x6-7 hops
June 18th/wed (tempo)
Tempo
10x100m with 20sec rest ( pace was at 20 sec avg)
1x200m with 40sec rest (pace 44sec)
June 19th/thur (speed)
Track
3x30m with blocks (5 mins rest btw reps)
3x120m with 12-15mins rest (timed one around 13.9-low 14secs not bad)
Plyos
4x3-4 reps of 1 legged epth drops off of 11-12 inch platform
June 21st/sat (plyo)
Tuck jumps – 4x7 or so
June 22nd/sun (tempo)
8x100m with 20sec rest (pace was 18-19seconds, was fucking fast, I didn’t know I was moving this fast, caused me to gas quicker then normal, so I cut it short)
5 abdominal variations for 50 reps each with 10 sec rest btw each variation
Week 32nd June 24th/tue
Track meet
100m – 12.14 FAT
Wind = -0.7
June 25th/wed (tempo)
Tempo
10x100m
2x200m
Total tempo volume – 1400m
Note – felt a little tired, but pace was okay 19-21sec for the 100m 41-44sec for the 200m
Did 5 abdominal variations for 70 reps each with 10 sec rest btw each variation.
June 26th/thur (high int)
Track
2x20m 3 mins rest
1x30m 4 mins rest
1x40m 5 mins rest
2x flying 20s with 30-40m build up 8-10 mins
2x60m with 7-8 mins
Week 33rd June 30th/mon (tempo)
Tempo
2x200m
12x100m
Total tempo volume – 1600m
July 1st/tue (high int)
Track meet
No track meet, traffic like all hell broke loose, Canada day sucks for me today.
Instead did practice
3x30m different start stances
1x150m
1x120m
1x80m all with complete rest (this was timed for me at 9.23sec which is unusually fast for me and would be PB)
July 3rd/thur (high int)
Track
2x20m
3x60m with 8 mins rest btw reps (second rep got 7.36sec, third rep got 7.24 a PB)
July 5th/sat
Track meet
100m race – 12.11 FAT
No wind reading, weather was light rain and some headwind possibly
Week 34th July 8th/tue
Track meet
100m - 12.12 FAT
Wind = -1.0
July 10th/thur
Track
2x20
1x30m
3x120m with complete rest (felt slow on this one)
Week 35th july 14th/mon
Tempo
2x5x100m at 19 sec pace with 25 sec rest btw reps 1 min rest btw sets
2x100m extra
Total tempo volume – 1200m
July 15th/tue
Track meet
100m – 12.17 with no wind
(Shit)
July 16th/wed
No tempo today
July 17th/thur
Track
2x20m (3.07/2.97)
2x30m (4.27/ 4.13seconds)
7x60m (7.55/7.52/7.51/7.49/7.18 which was a mistake pressed to late so it was faster / 7.45/7.42)
July 18th/fri
Tempo
1400m mostly 100m at slow pace, did not time
July 19th/sat
Track
2x20m
3x120m (13.25sec fast)
July 20th/sun
Tempo
1800m a few 200 and 100 runs, at slow pace with 30-50sec rest on certain distances ran
Week 36th July 22nd/tue
Track meet
100m – 12.10 winds - +0.3
July 23rd/wed
Tempo
2x200m
10x100m
Nice and slow pace did not time I only rest at 30 sec and 1 min
July 24th/thur
Track
3x80m 8 mins rest (full recovery)
Jul 25th/fri
Tempo
10x100m
4x200m
Nice pace was gassing but finished it
July 26th/sat
Track
2x120m
Week 37th July 29th /tue
Track meet
100m – 12.21 FAT
Wind = +1.0
where is the help?
bump it up