I’m hoping to race this Saturday if I can make my standby flight. The plan is to compete in the 100/200, not expecting much since I’m in a heavy volume phase and the track isn’t known to be a fast surface.
good luck.
Just relax n let it happen.
Sometimes, when ur in heavy training like this, i might set more realistic goals, such as:
10.9 but with a focus on being crazy smooth, relaxed and tech perfect, esp if ur under pressure, just so u can learn 2 run proper in those conditions. That gives u the confidence later when u have a 3day taper n ur going for it to pull out a good time.
Ie, sometimes a ‘easy’ 10.9 is better than a ‘hard’ 10.8. - when ur under high training load that is.
Remember, this dont apply for Tapered races.
Thanks bro, that’s the goal I think I will run a better 200 then 100 for this first meet. Off to the airport, pray that I get on the flight!!
Wasn’t able to get on the flight, will try again on Thursday.
Thursday:
800m jog
Static Stretch
Seagrave (Prisoner squats, highland fling, front lunge, side lunge, speed skaters)
Sprint drills 3x3
3x120 accels 85%
3x20 blocks (optional)
Final session before the Saturday meet, didn’t do the block starts because my left achilles was sore.
I hope I can make my flight because the meet looks big, Baylor and Jeremy Wariner will be competing.
100:
1 Christian, Brendan API 10.02
2 Perry, Preston API 10.22
3 prittchet, mattthhuie Elite Perfor 10.24
4 Redrick, Philip Texas Southe 10.27
5 Adams, Antoine Elite Perfor 10.28
6 Prevost, Whitney Baylor 10.39
200:
1 Harts, Trey Baylor 20.55
2 Perry, Preston API 20.58
3 Davis, Jeremy API 20.61
4 Witherspoon, Regi Baylor 20.73
5 Wariner, Jeremy Baylor 20.75
After not being able to compete this past weekend, I decided to take three days off and let my body recover and get ready for the tough week of training and last week of gpp.
GPP - Wk 6:
Mar 29
Monday:
800m jog
Static Stretch
Seagrave (Prisoner squats, highland fling, front lunge, side lunge, speed skaters)
Sprint drills 3x3
mb throws x20
200-200-300-300 7min rest
The past two Monday’s the wind has totally screwed my workouts, the 200’s were very easy and the 300’s were tough because of the very strong headwind…:mad:
When you running again
Next Saturday.
Tuesday:
800m jog
Static Stretch
Seagrave (Prisoner squats, highland fling, front lunge, side lunge, speed skaters)
Sprint drills 3x3
3x50-40-30 - blocks (4mins rest) (5mins set rest)
4x150@20-19-19-18 7Min rest
1x4x30 sled pulls
The block starts were done in spikes and the 150’s in trainers, overall very good session. Weights in about 2.5hrs!!!
SO you did a speed /tempo session?
Where do u see tempo??
the 150’s you were not exactly runnong them hard were you. I wouldnt call them spec end or speed end. Looks more like a intensive tempo pace. imo
My friend I did 9 very fast block starts follow by 150’s with trainers. I would call the 150’s controlled speed work based on what CF mention last summer and my PR’s. Those same 150’s with spikes on probably would have been 18-19/17-18/17-18/16-17.
If I decide to compete this outdoors, I will blaze come May-August.
Damn calm yo happy ass down it was just a question dont bite my head off.
LOL, what are you talking about? You asked a simple question, I gave you a simple answer.
hc 4x3x70-80-80-80
dj 2x5
sq 3x3x335 (fast)
bp 3x3x265 (fast)
1a:chest support row 3x8
1b: erect bend 3x10
Found out today that my $30 won’t be a waste, the university will allow me to race for free April 24 in a night meet.
I wish I had time to run in the morning and lift at night. DO you feel stronger by doing this?
It’s not something I do always, usually when I have to train my girlfriend. There’s not much difference IMO.
Wednesday:
800m jog
Static Stretch
Seagrave (Prisoner squats, highland fling, front lunge, side lunge, speed skaters)
Sprint drills 3x3
4x200 @ 30 5mins rest
The 200’s were suppose to be at 30sec, I came in at 25-28-26-26. The first 200 I didn’t know how fast I were running and the last three runs I made sure to slow down the final 10m or so. Overall good session with more speed work tomorrow. I know my workouts may look crazy to some but I’m feeling strong, fit, and looking towards running well next week.
Thursday:
800m jog
Static Stretch
Seagrave (Prisoner squats, highland fling, front lunge, side lunge, speed skaters)
Sprint drills 3x3
3x45-35-25 (4mins rest) (5mins set rest)
5x120 accels 85% 5min walk
All starts from the blocks…