Sunday 9 June
Warm up 10 min.
Dynamic stretches etc.
Big Tempo Circuit:
1-1-1
1-1-2-1
1-1-2-2
1-1-2-1
1-1-1
Tuesday 11 June
Slow 10 min. jog
Dynamic stretches etc.
Stair workout:
- 3x up the stairs in acceleration position
- 2x ankle jumps
- 3x frog jumps up the stairs
3x hurdle jumps
Hill sprints 8x29m
4.36 - 4.20 - 4.25 - 4.26 - 4.29 - 4.25 - 4.23 - 4.26
Wednesday 12 June
Warm up, 10 min. jog
Dynamic stretches etc.
Aerobic workout:
6x200m (rest = 200m jog)
30-32 secs for each run
That was quite a difficult workout I must say, was really exhausted… damn where is my fitness.
Friday 14 June
Warm up, 10 min. jog
Dynamic stretches etc.
Speed workout:
2x(3x60) walk back recovery ; 10 min. rest between set
6.86 - 6.85 - 7.07 | 6.99 - 7.12 - 7.21
Sunday 16 June
Warm up, 10 min. jog
Dynamic stretches etc.
Strides over 50m
Special endurance workout:
4x255m with 12 min. rest between runs
I ran between 30.50 and 31.00s as supposed to. But i did only 3x, I just couldn’t do another one, my legs were full of lactic acid and I felt terrible.
miring those 400m runners lol
Hey there,
I’m curious what you did between the race where you pulled your hamstring on May 5th, and June 3rd, which was your next post in your training log. What workouts were you doing to maintain your fitness and work around the hamstring issue?
Hey T-Slow,
I mainly let my hamstring recover for 2-3 weeks, then some tempo from time to time but I still felt some discomfort.
That discomfort went away just like that after some bike riding and since then I can train again, but sometimes I feel like my hamstring is going to cramp up when I’m at 100%.
I’m not quite fit though, but that’s just a matter of weeks. Missed the whole winter training so yeah ^^
Wednesday 19 June
Slow 10 min jog.
Basic running drills and dynamic warm up
Speed/ speed endurance:
120 (13.32s) - 80 - 60 - 40 (walk back recovery)
The whole pyramid 2x. (8min rest between set)
Man that was one gruesome session, but I feel great afterwards! I ran quite badly though, curve in lower back à la Michael Johnson, knees weren’t going up etc… fatigue is kicking in. Maybe I should stretch more too
Friday 21 June
Slow 15 min jog.
Basic running drills and dynamic warm up
Speed workout:
3x (60m - walk back - 50m - walk back - 40m) 3 min rest. between set
7.00 - 6.11 - 4.88
6.96 - 5.89 - 4.78 (PB)
6.88 - 6.00 - 4.85
Monday 24 June
Slow 10 min. jog
Basic running drills and dynamic warm up
Hurdle jumps:
10x5. My explosiveness improved greatly
Sled/speed work:
3x20m with sled then walk to the 40m and sprint 95% intensity.
Wednesday 26 June
Day before meet routine
Light but long warm up.
Alot of dynamic stretching but no running drills as I have a meet thursday. I’ll run the 100 and maybe the 300m, depends.
Did 3x20 in starting blocks too, I’ll post the videos of my start whenenever I can
Thursday 27 June
Meet: 100m
11.34 (-0,6) is the time. Quite disappointed I must say. Acceleration and top speed was good but the last 30m were difficult, knees dropping noticeably etc.
I know the times will drop soon anyway, but I gotta work on that speed endurance!
Monday 1 July
Slow 10 min. jog
Basic running drills and dynamic warm up
3x500m
1’32 - 1’31 - 1’19
Saturday 6 July
Raceday: 100 & 200
I went on a small vacation for a few days prior to the race. All I did was walk throughout the week and didn’t sleep enough.
I had to run the 100 and 200 but arrived too late for the 100, had only 15 mins to warm up for the 200.
The time is 23.25 (-0.5) That’s a really bad result, I’m 0.9s off my PB of last year. That’s a race to forget
Sunday 7 July
Raceday: 100 & 300
I had nothing planned for that day and the weather was good so I thought why not go and run a 100. Although I was a bit tired
100m: 11.47 (+0.4)
300m: 36.46
I’m definately not in good shape, it’s time to do some more resistance training. I’m patient though and I know it’s just a matter of time before I’m back in 2012 shape
Tuesday 9 July
Slow 10 min. jog
Basic running drills and dynamic warm up
2x30m all out
2x40m all out
4x100 corner running, focus on pushing the first 30m and then running relaxed to the 100m mark. Times: 13.00s ( walk back recovery)
should have been a little faster, like 12.6 (90% intensity) but I didn’t have my spikes with me
3x150. running 50m fast but relaxed and then picking up on that speed on the curve. Times: 18.5-19s (3 min. recovery)
Thursday 11 July
Slow 10 min. jog
Basic running drills and dynamic warm up
Strides over 40m
Lactic acid work:
3x(250+150m) (90 sec. recovery between the 250 and 150 ; 8-10 min rest between set)
- 31.20 - 19.00s
- 31.50 - 20.10s
- 31.90 - 22s
I’m very happy with the times, never before have I finished a 3x(250+150) workout so I’m glad. I didn’t run relaxed enough though
Now 2 days rest, got a meet sunday; (100m) and 400m
Sunday 14 July
Raceday: 100 & 400m
Time is 11.24 (+1.8). That’s a season best.
My start and drive phase was really good, managed to keep up with the winner (10.82) till the 40m mark but then he flew away. I’ve got problems with my transition, that needs to be worked on
52.14 for the 400m. My first 200 were too fast, had literally nothing left in the last 100m…
Tuesday 16 July
Weight training
Pull ups 3x10
Squat 132lbs 3x10. pausing at the bottom and then explode up
Core exercises
Wednesday 17 July
Slow 10 min. jog
Dynamic stretches and basic running drills
Speed/speed endurance work:
4x40 (2-3min. rest) 100% - 5.10, 5.12, 5.11, 4.98s
2x80 (4-5min. rest) 95% - 9.35 - 9.42s
1x150 90-95% - 18.11s
Felt good on all runs, except my knees aren’t getting high enough. But I’m ready for saturday’s meet! I’ll be running the 100 & 200