Saturday 22 September
Pre-meet routine
Dynamic warm-up
3x20m with full rec.
Sunday 23 September
Meet
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…
NEW 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
Wednesday 7 November
20 min jog
Technique
2x3x500m (6min rest): 1’45 - 1’48 - 1’38 - 1’33 - 1’38 - 1’37
4x6 pull ups
core circuit
10 mins wobble board with focus on weaker left ankle
I’m starting to have lower back/oblique pain as 1 year ago, will go to chiropractor friday.
Thursday 8 November
10 min jog
Tempo Small circuit: 1 + 1 +1 | 2 + 1 + 2 | 1 + 1 + 1 | total of 1100m at 65% intensity
core circuit - bridges variations - isometric wall squat(3x 60sec)
Friday 9 November
10mn jog
warm up on hurdles (hip mobility)
10x60m with 30sec rest (90-95% intensity)
Sunday 11 November
Training In Park
20mn jog
40 step ups, 20 push ups, 3x20 ankle jumps with partner pushing down on shoulders
different jumps on hill
4x run circuit ( 270m in max. 45sec - jogging 50m - sprinting uphill (40m) - jogging back to start point = rest (5mins) )
–
core: 8x plank, 60 sec hold
wobble board different exercises
Monday 12 November
10mn warm up
Big core circuit
400m - 1mn16 , jog to 300m
300m - 56sec , jog to 200m
200m - no time
Tuesday 13 November
10mn warm up
Tempo - 15 x 200m in 35s (2min20s rec.)
Wednesday 14 November
20mn jog
Dynamic warm-up
2x3x500m (6min rest): 1’33 - 1’29 - 1’29 - 1’29 - 1’27 - 1’16
Thursday 15 November
Warm-up
Technique walks 5x20m (walking high on toes and mimicking good sprint mechanics)
Body weight circuit (1x):
- bodyweight squats (25)
- wide push ups (25)
- superman (20)
- lateral lunge (10 each leg)
- 8 count body builders (15)
- squat jumps (10)
- hip thrusts (20)
- diamond push ups (15)
- burpees (8)
Friday 16 November
Warm-up
Hip mobility on hurdles
2x10x60m (rest: 30secs, R=8mins)
60m at high speed