Relentless Ambition

Sunday 9 September

Belgian Junior Championships

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.

Well, i’m still not sure about leaving my coach. By reading and doing lots of research on this forum I’ve seen that ‘beginners’ need a longer GPP and basic fitness before speed work can be done. Alot of information to be found here:

We had a discussion yesterday and he told me I’m far from my potential, and that with all my injuries and such it’s normal that speed work/power work was very limited. I duno I don’t really feel like leaving him, I have to think it through.
About the lactic work, I told him that when I ran 22.38 last week, my last 50m were horrible. He said I lack '250+150 workouts with 90 sec rest after the 250. I remember you, T-Slow saying the workout itself can’t really improve a 100m time, could they improve my last portion of the 200?

Wednesday 12 September

Relay exchanges/speed work

few relax exchanges for the 4x200 sunday, with 50m runup

2x150m - last one in 16.90s

Friday 14 September

running in between small cones for rhythm and stride frequency.


all relaxed and 95% effort

Sunday 16 September

Belgian relay championships

I ran the 4x200m heats and 3 hours later the 4x2 final.

We won in a time of 1:27’72

First leg for both and ran the final pretty fast, last 50m are a pain in the ass though. I’m curious about my time in the final, i’ll know once the video is up.

Wednesday 19 September

Running in between cones. It’s hard to explain but we had one row of cones placed close to each other for rythm/stride frequency. Other row had the cones spaced a bit larger… last row had a 2.70m space between cones. 4 rows of cones in total.

3x each row (20m run up), last one (2.70m) is very difficult to do. I really can’t understand how say Asafa Powell (2.60m stride length) can achieve such stride length. I really have to extend and overstride a lot to get such stride lol. After just 1 try my coach said it’s pointless to do right now as it could cause injury, but it was nice to see how big the elites stride length is.


Each with different starting positions.

My coach says I seem to have better top speed than before, I don’t know it seems that way too when I run. I said my season is finished but we have a meet 6th of October (where Meritt ran his WR). I’m in great shape right now and been injury free for the past weeks, haven’t missed one single session… so I think PB’s could fall that day. My coach will start the GPP late anyway

I’m not really a fan of the concept of artificially training stride length like that. I expect it would result in a forced technique and possibly injury from over striding. Better to let the stride lengthen as a result of general strength increases and hills, sleds, etc…

Agreed. Stride length is a side effect of strength and power, not the primary reason for running fast. It seems this coach pulls out weird workouts every so often…

Saturday 22 September

Pre-meet routine

Dynamic warm-up

3x20m with full rec.

Sunday 23 September


100m: 11.33 (w -0.3) - very good first 60m, the guy who won in 11.30 was 2m behind me at the 60m mark, and then bam he passes me at the end. seems like i lack some speed endurance

300m: 35.69 - last 100m were horrible

Is it your conditioning or your technique? Perhaps get some video of you running from 60-100…

It’s my conditioning, my last 100m sunday were as hard as the last 100m of a 400 race… and I have alot of races in plus it’s the end of the season. This wk-end my first decathlon ever, will be careful and warm up thoroughly to avoid injury, that will close my season.

Saturday 29 September

First-ever decathlon, day 1

100m: 11.37 (w 0.0) (bad start and acceleration)

Long jump: 5m77, disappointed with that. I expected at least 6m but i really can’t jump

Shot put (6kg): 10m48

High jump: 1m56, lol i expected a bad performance but not as bad…

400m: 51.70, went too fast the first 200m, found myself struggling in the last curve and gave all I had in the straight. again poor performance

excited for tomorrow! 110m hurdles and pole vault will be a mess (might not do it as i could injure myself)

Saturday 30 September

decathlon day 2

110m hurdles: 18.08

discus (1750g): 31m

pole vault: 1.88m

javelin (800g): 44m

1500m: 4min59

total of 5202 points

so this closes my season! was a great experience, didn’t injure myself so all is good. i’ll be starting a new journal when the season starts again. right now im still not sure whether to leave the coach for the other sprint coach in my club, i’ll have to think it through and I have about 2 weeks to do that.

thanks to all the people that gave me advice and told me not to feel bad about bad performances (early in the season) and remain patient throughout the season

that really motivated me and i do have patience now, i learned alot by starting this journal and reading through the archives. what a great forum!

Well done, you’ve had a great season…


Monday 8 October - Training in the Park

20 min warm up

2x 30 step ups

5x park parkour ( around 600m) - 3 min rest.

2’14 - 2’03 - 2’20 - 2’20 - 2’14

Tuesday 9 October - Tempo

30 min warm up

6x50 technique runs

16x200 in 39 sec - 2 min rest.

Static core exercises

I noticed i’m completely out of shape, the times of yesterday show that and I couldn’t even hold the plank for 45 secs while in the early competition phase I could hold it for 2 mins.

Oh well, that will change soon

Sunday 4 November - Official season start

25 min jogging

ballistic stretches

hamstring eccentrics with partner

lunges (hurt really bad)

Run circuit around the park

Monday 5 November

20 min jog

core circuit

400m in 1:10 - jog to 300m

300m in 50s - jog to 200m

200m in 35s