hey raps do you do the acceleration listed in the spp phase before the special endurance workouts listed?
Um, dont do any special endurance??? Isn’t that like 150’s with like no recovery or 300’s or something?
I just do
Speed End, accels with incomplete recovery - 2x per week
Speed, flyings and build ups with complete recover - 1 x per week.
hope so :o
You could change one of those Speed End days to a couple of runs between 80-150 and increase the recovery as the intensity gets greater.
I had actually planned something similar :eek: 
for week 5 and onwards the intensity limit is 40-50m can you accelerate that far? Also the 100m runs are ran twice on a curve and another rep on a straight?
Im doing a slightly different short to long from the CF one. Its just because my season has been botched up and I can’t spend as long a time in SPP and will barely have enough time for a double peak.
The 100m races I am doing are just something I added because I need to compete. Just one race on the straight and a 200m race where I’ll run the curve hard then shut down.
I think I can accelerate to atleast 40m. pb is 10.83 and I feel faster than that at the moment so I’ll see if I can make it to 50.
What are your goals for the season? Are you competing in men 19 or seniors at nats, and are you entering into the scratch race in Whanganui(?)? If you’re feeling in legitimate <10.60 shape then you could push for national sprint champ!?
Track
2 x 30m, 5min recovery
3x 20E-20F-20E
3x 20F-20E-20F
9rep/12set recovery
Weights:
single leg ham hold:
35kg x 20s
upright reverse leg extension: ( basically stand upright, rap a deflated bike tube around a pole so it folds in half and doubles over, and extend leg backwards. Doesn’t sound like much but very hard)
2 x 12 each leg
chins:
2 x 8 @ bw+11.25kg
prone rows
1 x 10 @ 50kg
1 x 8 @ 60kg
wrist curls:
2 x 12 @ 25.5kg
abs:
3kg med/7kg med
energy-health rating: 9
Every single time I’ve stepped onto the track in SPP I’ve felt faster than before (apart from one session with hamstring tightness). I felt soo quick last week but this week I feel like I’d creme my last week’s self by 0.15 to 60m. Hip height felt awesome in the flying runs, just feels like legs are moving up/down nothing else! My acceleartion/drive angle is constantly getting lower, im not changing anything btw 
I hate to talk big and not deliver so I’ll only say:
- I want to race SM instead of M19
- I feel a legitimate <10.83 coming so thats my first goal.
I’m sure there are a couple of meets in Timaru in December / January. You planning on doing them?
track
tempo
4 x 100m @ 22s each
massage ( god thats helpful)
health-energy rating: 8.5
I am not tired or flat at all but geez I can still feel yesterday’s workout today on my cns.
Yes I plan on doing both especially if anyone fast from otago comes up (and by that I mean you John:D ). My precomp and comp runs from Dec-1 to Jan-12 so Ill probably just run one in december and do a proper 10-7 day taper for one in January before my GPP2 starts.
I’ll see about the one in January, might tie it in with a visit to C’s parents who live in Waimate and it will be just before L heads to Austria. I’ll let you know.
Look 4ward to it!
Weights:
Bench
1 x 6 @ 70kg
1 x 6 @ 67.5kg
1 x 6 @ 67.5kg
incline bench
2 x 8 @ 55kg
tricepz
2 x 12 @ 60kg/54kg
abs:
3kg med (full extention)/7kgmed work
hamstring excercises
6 x 15
health-energy rating: 7.5
No track work till Thursday, had planned a 35m intensity session today but woke up with a sore back today. I dont know how it happened as it was fine yesterday, I do remember standing up akwardly and a nerve shooting though. Its not a big deal, just dont want to inflame it more by running today. Definately do not mind getting more rest as I am feeling a bit flat and need to try and consistently get more sleep. Going to work on hip mobility everyday from now on just to prevent my back from messing up. Ab work will increase too.
raps when you do the 60m with 30m intensity, dont you notice how much momentum you build when you ease up? Boy i just did the sessioin and i noticed how i breezed rather quickly when i eased up on the last 40m since my int limit is 20m. I wondered if you noticed this as well?
Yes I notice this. I drive for the 30 staying low, then I immediately switch off by not pumping my arms and coming upright. The remaining 30 feels fast because you are relaxed. Theres tons of momentum I often end up 110-115m from where I started.
BTW if you’ve just started its pretty intense if your doing the sessions right. get massage and work on your flexibility alot. I’ve missed two sessions already because the body wasn’t up to scratch.
Damn right, i didnt expect to be alittle sore from that session, it felt fine, except the last few reps on the third set of the 60s run. It was surprising but i might’ve taxed the CNS abit, my lifts was not as impressive and i wasn’t motivated coming into the gym to lift compared to how i was feeling prior to the sprinting session.
I have foam roller in my home, this should suffice for now since i dont have much money for the physios around here. Thanks for reminding to stretch alot.
track
3 x 35m
weights
stepups 1 x 10 x 40kg
stepups 1 x 10 x 50kg
health-energy: 7.5
lol awful day. Back almost 100% recovered but l nerve from back to glute was still a bit tight. Did the accels, muscles felt weak (no muscle stiffness), hips were very tight so technique was not good. So I canned it, I’m not enforcing running at 11.00, im enforcing <10.80 running.
So went to the gym, not wanting to do squats tried 1legged step ups. First set 40kg, second set 50kg…Hmm this is easy. Third set 60kg…crash. lost balance stepping backwards and fell on my ass while rolling my ankle and dropping the weight. “FUK!!!”, gym was packed was not pretty lol
So need to revaluate now. I will have to push back my opening comp and make some changes to my programme. Need to work on hip mobility everyday, not just on speed days, to ensure my back doesn’t go randomly. Im also changing my squats to a pyramid scheme of 12,10,8,6.
probably will run like this next week:
sat: weights/depth jumps
mon: 35s + weights
Wed: 40s + weights
sat: flyings + weights
Dude I hear you on the back. Mine has been bugging me for a while now and latley has put my training a bit back especially my speed work. Gotta loosen my hips up big time!!
BUGGER! take it easy and don’t rush things. Get the back looked at asap if need be.