Coach wasn’t there yet again and didn’t leave a program so I had to do my own thing …
3x80m full rest
2x120m full rest (did only 1 set as it was raining really bad and the previous 120 wasn’t good)
Overall, bad session. I didn’t feel good on any of them, my knees wouldn’t go up and I didn’t have that ‘pawning of the foot’ effect while running, that effect I had while on training camp.
Why are you still doing bounding and depth jumps if they are clearly causing you pain? Surely they are non-essential exercises and could be replaced in your program by something that is not causing such stress to your foot??
At the training camp I had to do a 3 bound and 5 bounds test and they caused pain to my foot, that’s why I do low depth jumps once a week (they cause no pain) but I don’t see a lot of positive things regarding depth jumps so I might stop doing them
I’ve had the opposite said about me. one forum user that I used to train with would always comment that he would be in front after two steps but then I would take off and disappear on the third…
How are you feeling today? It’s been a couple of days since the starts and the 150. Is there any major soreness or tightness in your muscles right now? How is your foot feeling?
My feet is alright, also no soreness/tightness in my muscles, I’ve been stretching and doing more dynamic warm ups lately and I don’t feel as tight as couple weeks ago.
Today was my season opener, 100m. Did a 11.40 (w 0,0) a time I’m not really pleased with, as I expected a way better time (I always tend to expect great things lol, too optimistic before a race)
During the warm up I really felt good, my block starts were explosive and I thought I’d run a fast time. Anyway my reaction time was really bad, which caused me to rush my acceleration as I saw the rest ahead of me the first 5m.
Once upright I could feel my hips being low, my knees wouldn’t go up… Gonna post a video as soon as I can, feedback would be appreciated
That is a very good first result- 11.40 is nothing to complain about for a first race with a PB of 11.25- lately you’ve eliminated the dangerous plyos, your muscles are feeling better, and your foot feels good. That will allow you to train without interruption- and uninterrupted training will make you faster.
You look just fine technically- you really are a fine looking sprinter. I’d like to see a front view at some point. Keep training smart. I suspect if you keep it simple, you will have some nice improvement this season. Sub-11 is a distinct possibility, just keep on training and don’t try to force improvements, that’s how you got hurt last time.
Remember, it’s only April and you just ran 11.40- there’s a long way to go! Congrats, and keep us posted!
hey T-Slow thank you for your motivational words I’m looking forward to that sub-11, especially since that’s a barrier I thought i’d break last year.
Sunday 22 April.
warm up, 3x50m strides
60 - 80 - 120 - 80 - 60m ( full rest for each )
6.97 - 8.96 - 13.40 - 9.23 - 7.10
Average session, hips were very low during the last 20-30m of the 120. I was quite exhausted after the session, i’m guessing i haven’t fully recovered from the 100m of friday.
Bad session, knees aren’t going up, could feel my heels touching my butt almost, hips are very low. All these technical faults weren’t there or were minimized at the training camp, I could easily run fast times there without trying.
Should I stretch more? I’ve gotten lazy with stretching lately but I don’t feel like that is the issue. Anyway I don’t know what’s going on, it’s not temporary cause I was doing really good technical wise at the training camp, since then I’ve only had average to bad sessions.
I felt fast towards the end of the 100m and I knew i’d run a fast 200, to my surprise I ran 22.61 which means I equaled my PB.
I’m happy with that time since it’s early season. I’m still not completely injury free; ankle is still hurting sometimes, but i’ve bought a wobble board and hopefully that will strengthen them.
I’ll keep working hard but smart, focusing on my strengths. Overall this was a really good day.
By the way, if my 200m time is below 2x my 100m time, does that mean speed endurance is my strength?
Nice work! You took something off your 100, and way to go equaling your 200 PB in April! If you run within + or - .20 of your 200time then your speed endurance is decent. Keep training carefully and take care of your body! Congrats!
100m: 11.45 (w -0,7) , stumbled on the first steps it caused me to fall down almost. My hips were too low in the starting blocks. Rushed the acceleration, I just popped out without driving.
200m: 22.60 (w +0,5) ran a nice turn, accelerated on the straight away but had no slingshot effect like I had last week. The last 30m are a pain in the ass, that’s when I focus on knee lift and pumping arms harder but I slow down considerably. Is that a speed endurance issue, conditioning, strength?
Anyway I beat my previous 200m PB by 0.01. It frustrates me that whenever I make a PB it’s by 0.01 - 0.05, not that I’m not happy with the pb but that shows no real progress.
250m at 95% intensity - 90 seconds rest - 150m at same intensity - 12 mins rest
150m - 6 min rest
2x80m - 3 min rest between reps (ran just 1)
1x60m - didnt run
That was a really special session
Reason why I didn’t finish the session is because I felt really sick with all that lactic acid build up, felt like throwing up (ate an apple 30 mins before training). I was really exhausted, if I did finish the session however I would have ended in the hospital.
My nutrition and sleep have been really off lately, need to work on my sport’s hygiene off the track.
That is a tough sounding session! You did the right thing by stopping. I remember the first time I did one of KitKat’s 300-250-180-150-120 workouts. I ran a PB in the 300, ran a lactate-filled 250, and promptly vomited after the 180. End of session!
Now I’m a lot slower than you, but take a look at my indoor training journal. Some of my struggles with the 200 are detailed there. Charlie said it best- it is a rhythm race! You cannot “kill it” or you will die. I had the exact same experience indoors which is detailed in my journal- running well to 180 then totally dying. When I got it right, I ran a massive indoor PB!
Float till 85-90m and that’s where I pump arms faster to get that slingshot effect off the turn.
I feel faster till I hit 150m and that’s when I start to slow down. ( I’m noticeable running faster from the 90 to 150m mark )
Should I approach it in a different way? I just read through your journal, you mentioned that you ran a PB when running ‘loose’ without trying. That’s what I do from 40 to 90m.
I can’t see myself running loose during the whole race aka let your body do the sprinting