Now I’m not here to say “I told you so”, but you can now see why every progression must be smooth. A more appropriate starting point for ploys would be two foot hops, one set of 10 hops, and work your way up from there IF they don’t bother you!
Tuck jumps are way too high on the stress scale to just throw in a couple of sets out of the blue. This is why Charlie stresses in his material that every transition must be very smooth- there should be no obvious change moving from one phase to the next, all changes must be smooth and gradual. Not only will you not get hurt, you will have far less adaptation stiffness and soreness.
well i didn’t expect a better time than 11.20 but i’m really disappointed with my sprint technique. my drive phase is good, you can tell the hills in africa helped me. but once i get upright… my knees aren’t going up… my strides are short (possibly shorter than before the vacations) for a 6’1 guy. different people said my strides are short, coach said i run ‘seated’ so i know my sprint technique got worse than before. is this a flexibility issue? i don’t feel good while running, something seems to prevent my stride from lengthening.
anyway it’s time to work on every aspect, a sub 11 is waiting for me before the end of season !
60m with sled - walk back and wait 5 mins. then sprint a 60m with 3pt start.
times for the 60’s w/o sled: 6.80 - 6.78 - 6.77
12 min recovery
300m: 37.70
Today was a great session, felt good on the 60’s and times are pretty good (6.76 PB in training) however still short strides and my hips aren’t high enough.
Our track was closed because of the memorial van damme in a week so my coach advised me to run a 100m.
11.47 (+1.2) … I don’t even know what happened, good first 30m and at the end i get passed by 23+ runners on the 200m. I have to say though that the day before the race I stretched my hamstrings alot and they were quite loose. Same thing happened last year… after lots of stretching and getting more flexible in all areas my times increased significantly. I’m not going to do static stretching anymore, dynamic is the way to go.
I would be very wary of entirely dumping static type stretching from a warmup or cooldown. Dynamic stretching can be very aggressive and especially inappropriate for the early part of the warmup. I’ve seen a lot of stupid dynamic stretching in people’s warmups lately since it’s become the new flavour du jour, so be careful and make sure there is a gradual progression in your warmup.
Stretching for a great deal of time the day before a race shouldn’t be needed, so don’t blame static stretches- blame the timing.
My bad, I shouldn’t blame it on the static stretching, was pretty pissed with my time and blamed it on that. I now realize that I barely do static stretching and saved it for the day before the meet, I did the same thing last year and my times weren’t as good anymore, perhaps a change in stride or something due to the new flexibility.
here is a video of the 4x100 relay. I run the second leg in blue
100m heat: 11.20 (w+2,0)
100m final : 11.03 (w+3,4)
200m final : 22.38 (w+2,3)
The times are okay, would have been cool to run a sub 11 though, legal wind or not. My first 60m are good as usual and then can’t seem to speed up anymore. That’s it for the season… next week relay championships and the week after a sweet decathlon just for fun
Congrats on your season. You ran a few PB’s which is always great.
You put together a really nice journal here, and it was nice to follow along and see what kind of workouts your coach assigned throughout the season and how it affected the final results. I know you complained about all the lactic workouts early on, and from your results with about two seconds coming off your 400, it seems the focus was on a lot of lactic work and probably not as much speed development as would be suitable for a big strong guy like yourself.
I know you have mentioned you might like to leave your coach. Have you had a chance to think more about that? I’m curious to hear your mindset now that your season is complete.