Tue:
Warm-up W
Bike tempo 2x6x45on/15off 110+rpm
The plans today was to do tempo runs but the rain storm put an end to those plans. The bike workout went well and I am starting to like it even though the volume is low. Tomorrow will be a easy start session and weights.
Wed:
Warm-up A
3x30 3pt
bp 3x225, 3x245
pullups 2x8
Good season today!! Rest day tomorrow with a easy neural session on Friday.
Thur: Rest/Foam roll/Sauna
Fri:
Warm-up A
2x20 3pt
Felt a little tight in warm-ups but things got better when I got to the starts. I will be racing in the 100/200m tomorrow and should have some good competition, hoping I can have the same luck with the weather.
hey RB34,
enjoying your journal.what does warm up A consisit of.And how does it differ from other warm ups.
Thanks!!
All the warm-ups have the same structure:
1: Jog-Skip
2: Static stretch
3: DYMOBES
4: Drills
5: Builds
Each warm-up has different DYMOBES and Drills and I usually drop builds on tempo sessions.
Time to go race!!!
good luck in the race, hows the weather conditions looking
Thanks! The weather was OK, it started to rain during the heats of the 100m and there was 50 heats of the 100m so we had to sit around for like an hour. I didn’t run the 200m because I was pissed since I had to spend 2hrs warming up/staying warm and my body didn’t feel good, the winning time was 10.80.
How did you do? How many meets you got left?
I left the meet after the 100m so I only know my unofficial time, they haven’t posted the official results yet.
What was your time?
11.03… I feel good about it because even on a complete shit day while giving up on the last 5m like Powell I can still run 11.03.
What did you run in your last meet??
Sun-Mon: Rest
Tue:
Warm-up A
8x100
pc 3x2x185
bp 3x225, 3x245
pullups 1x5 (3sec pause)
body curls 2x5
I ran a hot 11.2 lol. I had a bad start and died the last 5 meters from panicking from the start. Ended up getttin third. Im takin 3 weeks off and im gonna start my gpp. I have been embarrissing myself this season. I have to regain my form.
Just keep chopping away, I feel the same way about my season. I wish I could have ran faster earlier and more often.
yea this upcoming season im gonna focus on my speed endurace and general endurance. im gonna run 300’s till i die
Wed:
Warm-up A (diff Dym/drills)
Thur: Meet Day
AM: Light drills in my house
I decided to start eating better and get back on my post workout shakes, my body feels better and I have been sleeping better. The weather suppose to be mid-high 60’s and slight chance of rain.
Why 300’s???
Good mix of speed and speed endurance. I used to always start my season with se 300s. I once got down to a 35 sec 300. That year I ran 10.3. I just think that in the last 2 seasons my endurance has dropped. I plan on doing 6-7x300 tempo sessions in gpp and 2-3x300 during spp for se workouts. I have never been one for endurance but i could run the hell out a 300. I can barley run 150 right now.
Thur:
hc 3x2x185
bs 2x1x345
bp+rows 2x3
Fri: Rest
Sat:
Warm-up C
2x30
1x150 15m flying start
pc 3x2x185
bp+rows 245x2 , 2x1x275
Sun-Mon: Rest
Tue:
Warm-up C
2x30
1x150
hc 2x2x185
sq 2x1x345
Wed: Rest
Thur:
Warm-up W
2x30
1x120
bp 135x5, 155x3, 185x2, 225x1, 245x1, 275x1, 295x1
Fri: Rain
Warm-up A
Incline tread sprints 6x30onx30off (2%,10mph)
Nice, are you doing your tempo 300’s on grass or track?