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)
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
Saturday 20 July
Raceday, Belgian championships
100m: 11.32 (-0.4) The first 30m are good as usual and then I get passed by everybody. I’m sure it’s a problem with my technique or relaxation (clenching wrists)
Lane 2
200m: 22.67 (+0.7) That’s a season’s best, I knew the 23.25 of 2 weeks ago didn’t mean anything. I always seem to hit 22.6x range in the inside lanes (my PB of 22.33 was out of lane 8) but that doesn’t matter. I had a great start but nearing and coming off the turn I simply didn’t have that ‘kick’. In the last 50m I had my tongue out so I guess I was running relaxed
Lane 3
I notice my shoulders/arms go way too far back compared to other sprinters, could that mess leg mechanics? Coach says there’s nothing to worry about and my arms are just fine. However, when I’m doing the fast arm drill with normal angle it feels really smooth and fast, and when I do the same but farther (thus going far back with shoulders) it doesn’t feel right. And that’s exactly how I’m running.
Hope somebody can help me out here, because I’m confused. I really believe I can go much faster than that but I have the feeling something is blocking me from reaching my potential
Monday 22 July
Slow 10 min. jog
Dynamic stretches and basic running drills
Acceleration / corner running
2x30m all out
2x40m all out
4x100 corner running, focus on pushing the first 30m and then running relaxed to the 100m mark. ( walk back recovery)
3x150. running 50m fast but relaxed and then picking up on that speed on the curve. ( 3 min. recovery )
Feeling better and better each day! I notice I recover much faster from all those runs than few weeks ago, definately getting in better shape
Wednesday 24 July
Slow 10 min. jog
Dynamic stretches and basic running drills
Speed / Speed endurance
4x30m all out
2x60m almost 100%, focus on relaxation and technique
1x120m "
1x150m "
Unfortunately no times as I forgot my stopwatch, but it helped me relax better.
I do feel great though, can’t wait to run saturday 
Saturday 27 July
Raceday
100m: 11.15 (w -0.9) That’s a SB. I knew I would run a fast time when I was warming up, felt so good. My start and acceleration were good as usual, but my transition compared to all previous races this year was much better (I worked on that aspect last week)
Wind adjusted the time is 11.08 which is my all time personal best (11.08 is my pb but had a 1.4 wind in the back last year)
200m: 22.41 (w +1.2) That’s a season’s best as well and 0.08 off my PB.
Didn’t know the times would drop so fast but I’m currently in good shape, not yet close to my peak I think. What I can tell from my 200 is that I lack speed endurance… last 50m were quite hard
I tried to do a bit of analyzing on your 100m race. It’s really hard to work with the Youtube player as you can’t step frame by frame, and Youtube make it really hard to download anything. But I saw two things:
Around 20m your hip was going super low. It didn’t slow you down much compared to the others, but I think you can improve a lot by fixing this.
At round 50m there where a lot of breaking force and you ran slower then the others. But I don’t think the breaking mechanics slowed you down, it was just the others having a higher top speed.
If you can fix the hip issues at 20m I think it will help you get into the race better and make you reach a higher top speed.
I haven’t gone through all your training however it looks like you could benefit from large volume of tempo work. Your stride is a little bit short and tempo can be good for stride development by helping relaxation.
Also you’re not getting that much lift off the track, do you do any plyometrics work?
Thanks for your feedback guys. @NFS: I analyzed my technique and noticed the same thing as you, my hips drop around the 20m. That needs to be fixed, but I have no idea how to. It seems to happen everytime
@ Sharmer: I tried tempo and I can’t say I like it because it gets boring after a while, but it helped me recover better from high intensity days. However, with my foot and ankle issues I stopped doing tempo. It puts too much stress on my joints, even grass
And I barely do any plyometric work for the same reason as above, I lack reactiveness as my coach said
Monday 30 July
Slow 10 min. jog
Dynamic warm up and basic running drills
3x30m
3x40m
3x120m - Not 100%, fast but relaxed. focus on getting good knee lift and staying upright
Wednesday 31 July
Slow 10 min. jog
Dynamic stretches and basic running drills
Few 40m strides
Corner running:
4x100 corner running, focus on pushing the first 30m and then running relaxed to the 100m mark. ( walk back recovery)
3x150. running 50m fast but relaxed and then picking up on that speed on the curve. ( 3 min. recovery )
I think the trunk and the muscles on the side (gluteus medius, gluteus minimus and tensor fascia latae) are very important for high hips.
Exercises could be: standing on the side (elbow and feet), standing/jumping on one leg, balance (walk on a rope), and abductor/adductor exercises like the “gyn chair” or cable cross.
Thanks NFS, that is something I will have to work on next season
Friday 2 August
[COLOR=#333333]Slow 10 min. jog[/COLOR]
[COLOR=#333333]Dynamic stretches and basic running drills
3x30m: 3.82 , 3.83 , 3.93
2x(250+150) 8 min. rest between set and 90s rest between 250 & 150
I did only one set, weather was so hot I had difficulties breathing. 31"89 and 21s… that’s not good
Anyway my training in the week has been high in intensity and volume so not finishing the workout isn’t that bad. Jogged a few laps, stretched and went home
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Monday 5 August
[COLOR=#333333][COLOR=#333333]Slow 10 min. jog[/COLOR][/COLOR]
[COLOR=#333333][COLOR=#333333]Dynamic stretches and basic running drills
Speed / speed endurance
4x40m @ 100% intensity
2x60m @ 95%
1x80m @ 95%
1x120m @ 95%
Felt so good on all runs, especially the 80 & 120. On the 120 focus was to push the first few meters and accelerate… I found myself flying coming off the turn! What a great feeling, barely felt like this before
I notice I can maintain my top speed much longer now too, great things to come in the nearby future :)[/COLOR][/COLOR]
Wednesday 7 August
Slow 10 min. jog
Basic running drills, few strides
Speed / speed endurance
4x30m @ 100% intensity
1x80m @ 95%
1x120m @ 95%
1x150 @ 95%
Today wasn’t a good day. didn’t feel good while running, was very tight in my posterior chain
Saturday i’ll run a 100 and 200. I should be able to confirm or better my times of 2 weeks ago
I wouldn’t expect much this Saturday after completing the above workout… I would have done 3x30+1x120-150 at 95%.