AUT_71,
as you are a beginner too,
you must know how hard is to beginner run “slowly” than we want.
So, even in tempo session i´m always fighting against something; a clock, a person in seat stairs whatching “the sprinter”, a particular need, etc…
But, today, i´ll try to do the things right,
so, i´ll try today a tempo session at 80% for the reps ( 15.35s since my PB for 100 is 12.28s ).
The only difference from the beginning and now is that i´m trying to run relaxed while sprint, it´s the most important thing to think.
Ah, tks for bring me back.
Way back in the day when I was actually training properly and seeing results, I noticed that the more work i put into it the more confident I got. The more confident I got, the more I relaxed. The more I relaxed, the faster I ran. As an example… In one race, I slipped at the start of a 50y race and I was able to catch the pack and still run a 5.2 HT… So, relax train right and you will see your times drop.
Hope that helps.
Well, i did a Tempo Session last saturday, but wasn´t good enough,
i don´t know why, but during my 5th 100m rep, 5 tri-athletes ( iron-mans ) show up in the track and started to run…well, i can´t avoid a good chalenge, so, i stoped my tempo session and started a “long distance run”…
it was haaaarrrd, very hard, maybe the hardest day since i started.
So, i did 5x100m times ( i don´t know…) i wasn´t wearing a clock.
Then, 1x300m fast ( maybe 80% )
then 800m easy jogging…
then lots of exercises on the track, abs, push-ups, sit-ups, etc…
Today was nice,
i arrived early in track, and did a very long and good warm-up,
1 hour, including, jogging, dinamic stretching, push-ups, sit-ups, abs exercises, progressive runnings, etc…
Them, i started to run 100m shots trying to run smooth and relaxed,
1st rep: 12.57s ( heart at 166bpm, my usual after first shot was over 170 )
4 minutes rest
2nd rep: 12.57s 
( heart 166bpm )
4 minutes rest
3rd rep: 12.50s ( heart 166bpm )
5 minutes rest
4th rep: 12.41s ( heart 164bpm )
Then, i stoped, since my PB is 12.28s.
Well, i can tell that i run relaxed the 1st, the second, the 3rd i ran 50% relaxed and at the last 50 meters i started to fight against the clock…
the last one, i ran relaxed and strong, it was definitely my better 100m, even better than when i set the 12.28s ( a fightened ran before the “relaxed trains” ).
Today was a very good day train, one of the bests, i felt as i´m starting a new age in sprints.
Tk God
Tx all you
This week was nice, very Nice, i felt as if it was my first week train,
Maybecause the long time i took to rest last week.
Monday: 4x100m Shots – Focused on Relaxation
It was very good, i ran smooth and set good times, not exactly PB for the distance but the times was all around my PB and i run much more easy now. I ran wearing sunglasses and i discovered that in this phase, it´s easy to me run relaxed with closed eyes.
Tuesday: Power Weights Upper Body
Series of Upper Body exercises performed at maximum velocity.
( Numbers are in Libras/Pounds )
Inclined Bench Press: 8x96 - 7x110 - 7x110
Inclined Bench Power Lift: 8x96 - 7x100 - 7x100
Militare Press: 8x60 - 7x70 - 7x70 - 7x70
Shrug ( my 1st session ): 15x70 - 15x70 - 15x70
Barbell Bent-over Row: 9x88 - 8x88
Dumbbell Bent-over Row: 8x55 - 8x55 - 8x55
Power Clean: 8x80 - 8x80 - 8x80
Dumbbell Curl: 8x32 - 8x32 - 8x32
Barbell Triceps Extension: 10x22 - 10x22 - 10x22
Run Movements: 40x14 - 40x14 - 40x14
Wednesday: Ramp & Starts
10 Ramps ( 15 meters 30º inclined grass surface )
6 Lie Starts ( 20 meters at track wearing spikes )
8 Starts from Blocks ( 25 meters )
Thursday: Max Weight Upper & Lower Body
A session of max loads, usually i do this each body part a day.
Bench Press: 5x185 - 3x202
Inclined Bench Press: 5x143 - 4x152
Inclined Bench Power Lift: 5x120 - 4x125
Militare Press: 6x84 - 5x84 - 5x84 - 5x84
Shrug: 12x84 - 12x92 - 12x102
Barbell Bent-over Row: 8x102 - 7x110
Dumbbell Bent-over Row: 8x68 - 7x68 - 6x68
Barbell Curl: 7x70 - 6x75 - 5x80
Barbell Triceps Extension: 8x57 - 7x57 - 7x57
-----Then Lower Body ½ Usual Session -----
I didn´t work Front Leg because of my quads ( soreness ).
Single Leg Curl: 8x44 - 8x48 - 6x53 - 6x53
Leg Curl: 8x100 - 8x100
Dead Lift: 10x100 - 10x100 - 10x100
It´s important to mention that is kind of my first week train,
i mean, i did all those stuff before, but now it´s a schedule,
so, next week, i´ll be here, with new results and infos.
Today i did the same of last week same day.
But today, despite lower times, it was more difficult to maintain concentration and relaxation, because the kids was playing soccer just behind the track…so imagine how noising was the train…
Below, i´ll compare last week ( LW ) with today ( TD );
LW 1st 100m: 12.57s heart at 166bpm - 4m rest until next 100m.
T 1st 100m: 12.15s heart at 171 - 5m rest ( my new PB handed Time )
LW 2nd: 12.57s heart at 168bpm - 5m rest
T 2nd: 12.28s heart at 163bpm - 5m rest
LW 3rd: 12.50s heart at 167bpm 5m rest
T 3rd: 12.59s heart at 158bpm 6m rest
LW 4th: 12.41s heart at 166bpm
T 4th: 12.47s heart at 165bpm
As you can see, i started more concentrated today, i did the 2 first faster than last week, but then, i droped and my 2 last was lower than last week.
I know why, it´s because this weekend i play a lot with kids, baseball, lot´s of runnings ( races ) in asphalt ramp, jumps, soccer, etc…
So, today i woke up a little bit tired than usual for a monday.
Well, let´s see next week.
C ya !!
I didn´t sleep well last night, because,
i went to my godson´s school take a “Son & Fathers Night”, so,
try to imagine how many hours i slept.
Huummm let me see,
the last time i saw my watch was past 2:00am… :o
then, at “morning”, the first time i remembered saw my watch was about 5:00am…so, 3 hours of a “good” sleep, that what was i took this night.
Then, once in home, i went to my “godbless” bad and i slept for more 3 hours…oh, i forgot to tell you, last night, was a “Play´s Night”, so, i played Basketball ( with my show of jumps of course ) and my High Point was during The Hunting Treasure, where i race against all in that school but in a 200m high hill race…for 2 times, asphault surface, and lots of childs watching…well,
at least, i became famous from night to day 
Then, after my 3 hours of really good sleep ( in my home, in my bed ),
i went to track, just to do some shots, but i was cracked, by 2 motives;
Not Sleep Proper,
and the Hard “train” from last night,
about 10 minutes after i landed on track, a good old person appear at track,
and we started to talk about athletism in general…then, after few minutes of talk, i “discovered”, that old man, was IAAF Level 1 at age 50…and now, at age 58, he is competing and winning lots of races, he´s running now 5k, 10k, and sometimes, 21k and some cross country tests…
then, we start to talk about train and methods of train,
maaaannn, i must tell you,
age and experience ( milleage ) is everything once you got the rest.
That old man, chalenged me 2 times for a 400m race…and he was fast at the beginning and the middle, but at the end, i guess, he was letting his pace and just watching me, looking for some blessing, or trying to search any sprinters trace, since i told him that this is what i wanna be.
Actually, he, and his mates ( a 38 years guy that started train at 37 and finished his first marathon at age 38 with a time of 3h.05minutes !!! )
they chalenge me in a “stairs circuit”, a interesting method of power train, where you give quads and glutes oportunities to became stronger.
It was hard, because, for the first time since i started, i was not running against the clock, i was running against people, and worse yet,
i was running against, some people that for “society eyes” i was obligatin to win thats chalenge, man, it was very hard…that old man was a machine,
after all those “Rocky & Mike” train, one of the “young” mates told me that sometimes, the older coach get´s his “slippers spike” and kick off some imported shoes used by young guys in proves like 1500m and 3000m…they told too that the old man was a 2nd professional line Soccer player until 37 years.
I can´t remember all the things that i did today on track and out of track too…let me try:
1x800m ( not low for definitely )
2x400m ( competiting for the 1st time )
some shorts races jumping over hurdles,
about 6 times the “stairs circuits” ( about 3 to 4 minutes each circuit ),
5 times ( up and down ) ramp on grass 15 meters,
and others that i can´t remember…
Today, was really really amazing…
Well, forget about that Part Time Office Job, i wanna be a runner,
actually, i wanna be a veeeery good sprinter.
God always know what will be our next step on life.
God Bless you
Today i went to track thinking in doing some tempo exercise,
but i forgot to use that number´s data to help me with this improve,
so,
i started with a smooth 100m in 14.97s
then, with a walk, i was to the 200m mark, and started a 200m shot, 31flat
then another walk and another 200m in 29.35s
another 100m: now 13.68s ( this killed me )
but then,
200m in 29.28s
and 200m in 29.22s
well,
i guess the 2nd way is always better than first.
Well,
this phase, i´m starting an attack to my 80m PB,
then, when i achieve the target, i´ll start a 60m chalenge and
then, finally, a 100m focus.
So,
today, i went to track and measure my actual PB for 2 first distances;
80m: 9.85s
8m rest
60m: 7.81s :rolleyes:
8m rest
80m: 10.09s :mad:
4m rest
60m: 7.69s :eek:
Next few weeks i´ll be posting here my progress,
i don´t know yet exactly what i´ll do concerning train,
but i know, for sure, that my times will now drop down.
[QUOTE=Flying]
So,
today, i went to track and measure my actual PB for 2 first distances;
80m: 9.85s
8m rest
60m: 7.81s :rolleyes:
8m rest
80m: 10.09s :mad:
4m rest
60m: 7.69s :eek:
QUOTE]
My previous PB was;
80m: 10.19s ( 05-15-04 )
actually, one year before in august, i was running this distance over 11s.
60m: 7.81s ( 04-30-04 ) and 1 year before, my PB was 8.06s.
After 2 months without track train ( i mean speed )
today i went to track and did some shots;
80m: 9.71s ( PB was 9.85s, so -0.14s )
50m: 6.43s ( PB was 6.50s -0.07s )
all they after 2x100 and 1x60m.
Well, after a long long talk with the fastest brazillian sprinter ( 10.0s Robson Caetano );
Finally i´m gonna get a coach to train for 100m races.
It´s a Robson´s friend.
The coach was the 400m Brazillian champion 90´s.
Tomorrow will be probably THA DAY,
we´ll talk and discuss about my future as sprinter and about present ( no past ).
The New Age is coming. :eek:
Be prepared. 
you gotta email me and tell me what you talked about man!!!
let me know how you’ve been
