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?
Sat: Rest, Epsom salt bath, and Stretch.
Overall my body feels good, for some reason the incline tread runs made my upper gluts sore.
Sun: Rest/Contrast shower.
Mon: Contrast shower/Stretch.
Warm-up A
2 Easy builds
The shakeout session today went well, I haven’t felt like this for a shake out session in a while. About a week ago we were suppose to have a slight tailwind but looking at the weather channel it has change from a slight crosswind to a slight headwind for Tuesday, it should be nice and sunny with temps in mid-high 80’s. The overall competition for these summer meets haven’t been bad, 2 weeks ago we had Shani Marks in the triple jump, I believed she has a PR of 49+.
Last meet of the season, I hope I can put together all the pieces and have a good race in the 100/200 tomorrow.
Goals for tomorrow:
1: Have tunnel vision, run my race!
2: Stay relax from 80-100m!
3: Pump my arms from 80-100m!
4: Be aggressive in the 200 from start to finish!
Run your race.
It’s you against you
Afterward let me know how the visualization training went this week.
Thanks for all the help James!!!
Did light drills this morning at my house, overall everything went well and it’s a pretty day outside. I pray for a lil tailwind this evening!!!
Think of nothing other than that which is under your direct control.
It’s you against you
Go set a PR
Meet Results:
100: 10.96 (slight head wind but nothing major)
200: 22.70 (head wind on the curve)
pc 3x2x185
bs 2x1x345
bp 2x245, 2x275, 3x245
pullups 3x10
Well the 2008-2009 track season is over and it was blast even though I had a lot of peaks and valleys and my times weren’t as consistent as I would have liked. I think the hamstring injury that occurred towards the end of indoors that caused me to miss 5 weeks (three indoor meets and 2 weeks of outdoor prep) set me back outdoors.
I arrived at the meet a little late so they stuck me with the slow heat I won my heat and the next closest time was 11.86, 10.81 won the meet. Overall I executed 3 of my 4 goals yesterday, I ran the 100m very relaxed and it felt good. I need to learn to have the same attitude and aggressiveness in the 200m as I do in the 100m. My upcoming training year will be geared towards the 200m because the strength I will gain from the 200m will have a major impact on the later stages of my 100m, I feel very good about my early portion in the 100m but must improve the later stages and overall general fitness.
I will take the next 2.5 weeks off and go on vacation next weekend while trying to let my quad heal again since I tweaked it a couple weeks ago demonstrating lunge jumps.
The plan is to start GPP August 31, I feel very strongly if all go well in GPP/SPP and I can stay healthy I should do some big things in 2010.
Some people think I could have ran faster if I had a coach etc, I don’t necessary agree because I felt my training setup was solid for the most part; the problems that occurred this year wasn’t training related. A coach could have helped with some technical issues etc and kept me from doing dumb shit (racing when both of my calves were cramping which lead to the hamstring injury indoors).
Sorry for the rambling!!!
A good coach can help. THere are alot of fake coaches out there so be careful. All they want is to cash in. Get a knowledgeable training partner and you should be good. I just started my gpp last sunday (inned to post in my journal) Check your PM
I agree with you 110%!! I will continue to work with the people who has helped me this far. Hopefully I will a training partner this fall, he’s a fairly athletic baseball player and should help push me through these tough workouts we have plan.
That hamstring injury surely set you back. The same thing happened to me indoors. Last week of December I was feeling amazing. Tested an electric 60m off of hand movement, and I hit 6.76s. Next one I did pulled my hamstring slightly. Forced my to take the next 2 weeks completely off, then 1 week easing back in. Did some testing again and ran 6.91s. Not the same at all. Season opener was 7.07. The extent of that hamstring injury was bigger than I thought.
Indoors is crucial for building that speed.
You are on the right path now and with a solid indoors, you might surprise yourself.
Yeh, my hamstring injury was around the tendon area; when I was recovered I had to regain my short speed while trying to work on SE.
Yup, it messes everything up. In my case, I rested for 2 weeks and lost the speed that I had built up for the past few months, then went and entered my competition period in that state, I never bothered to rebuild the lost speed. And it certainly didn’t come back during my comp period. Its a miracle that I even pb’ed that season.
Oh well. At least we know how to roll with the punches now. You need to build what you’ve lost after an injury and that takes time away from other things.