Congrats on the new PB! Great news!
You know now to be very careful about running close to max velocity just three days after a PB. Sometimes learning by experience is the best teacher!
Thank you T-Slow. it’s true, you never stop learning… but the coach is making all the decisions. I won’t be arguing with my coach like I did with my old coach last year, have to trust his approach you know
Sunday 23 february
[COLOR=#333333][COLOR=#333333]10 min jog[/COLOR][/COLOR]
[COLOR=#333333][COLOR=#333333]Dynamic stretches & hip mobility over hurdles
[/COLOR][/COLOR]
Pelvic tilt exercises to keep a good straight posture while running. I tend to arch my back too much which causes bad mechanics
Wednesday 26 february
5 min jog
Dynamic stretches & running drills
Few strides
3x40 , 2x50 , 1x60 , 1x80 (all 95% intensity and all were run very relaxed)
Saturday 1st March
National U23 Championships
60m heat: 7.07 (PB) - Reacted well to the gun, was pushing well and then the gun went off again. Thought I false started but it was the guy next to me. So 2nd time no false starts but my reaction and pushing were off this time. Too bad but still a personal best so can’t complain.
60m final: 7.10 - I stayed low for too long and popped up too fast, slowed me down considerably.
So that closed my indoor season, I’m happy for the personal bests coming right off injury and barely trained. It’s time to think about the outdoors now !
I haven’t posted in a while, have been injured at the same spot (ankle) since mid-March. I kept my fitness though by swimming, bike, and other stuff. Also dropped some weight as my ankle couldn’t handle the weight. I’m now down to 185 lbs instead of 191 2 months ago.
I started running again about 2 weeks ago, with some tempo and strides. Last monday was my first session in spikes, with repeat 10-15m sprints. (walkback recovery)
I feel great, the drop in weight definately helps my running. Can’t seem to extend push well right now, but that will be back soon.
[u]Friday 16 May
[/u]10 min jog
Dynamic stretches & running drills
Remedial hops 5x20, not more than 20cm off the ground
Strides over 40m
2x(6x20m) with walkback recovery and 5 min between set.
2.83 - 2.82 - 2.77 - 2.77 - 2.83 - 2.90
2.77 - 2.77 - 2.81 - 2.82 - 2.77 - 2.76
Not the best sensations right now but that’s just a matter of time
I haven’t been able to train from Friday the 16th May until end of June because of the same nagging injuries. Went to a doctor who performed laser therapy and vitamin shots at the place of injury
The inflammation left soon but that wasn’t enough; 3 weeks later I decided to move my butt more and went to a podiatrist. He ran a check on me, walked & ran on a treadmill and was told to get orthopedic soles ASAP.
He advised me to just walk with them for a week, then jog, then slowly build up to sprinting. That’s what I did and 3 weeks later I was back on track.
I also left my coach for a new one because he just wasn’t motivated
Saturday 28 June
Taking it easy, first sprint workout in more than a month
2 laps jog
Dynamic stretches, drills & build ups
Acceleration
10x10m
Rudiments on grass (coach said that’s one area I really need to work on, I have no elastic strength at all)
Standing long jump test: disappointing 2m90 (3m13 pb) currently out of shape
Monday 30 June
Acceleration
4x4x15m w/ 1 min rest between reps, 4 min rest between sets
Rudiments on grass
Multi Throws (5kg shot put)
OHB 3x3
BLF 3x3
Tuesday 1st July
Strength training
Goblet squat 20kg
Jump squat (BW) 6x4
Lunge walk 3x8
Bench press (60%) 5,5,4,5
Negative calf raises 3x10
Russian twist 3x10
Wednesday 2 July
Extensive tempo
10x120m at 70%
General strength circuit
Friday 4 July
Acceleration
4x5x10m w/ 1 min rest between reps, 4 min rest between sets
In place jumps (ankle bounds, side hops, forward hops, …)
Multi Throws (4kg shot put)
Overhead backward 4x3
Between leg forward 4x3
Saturday 5 July
Strength training
Goblet squat 20kg
Jump squat (BW) 6x4
Dynamic step up 50cm 3x8
Bench press 60% 5,5,4,5
Negative calf raises 3x10
Russian twist 3x10
Monday 7 July
Acceleration
2x4x15m w/ 1 min rest between reps, 4 min rest between sets
1x4x20m
1x4x10m
1x80m 85%
Rudiments on grass
Multi Throws (5kg shot put)
OHB 3x3
BLF 3x3
Tuesday 8 July
Strength training
Goblet squat 20kg
Jump squat (BW) 6x4
Lunge walk 3x8
Bench press (60%) 5,5,4,5
Negative calf raises 3x10
Russian twist 3x10
Wednesday 9 July
Extensive tempo 6x200m 70%
General strength circuit
Friday 11 July
Acceleration
4x4x15m w/ 1 min rest between reps, 4 min rest between sets
In place jumps (ankle bounds, side hops, forward hops, …)
Multi Throws (4kg shot put)
Overhead backward 4x3
Between leg forward 4x3
Saturday 12 July
Strength training
Goblet squat 20kg
Jump squat (BW) 6x4
Dynamic step up 50cm 3x8
Bench press 60% 5,5,4,5
Negative calf raises 3x10
Russian twist 3x10
Deload week
Monday 14 July
Acceleration
2x20m,2x30m,2x20m w/ 1 min rest btwn reps, 4 min rest btwn sets
1x80m
Plyometrics low intensity
Standing long jump test: 3m07 (getting close to my pb!) definately feeling better than 2 weeks ago
Multi Throws (5kg shot put)
Overhead backward 2x3
Between leg forward 2x3
Tuesday 15 July
Strength training
Goblet squat 22kg
Jump squat (BW) 6x4
Negative calf raises 3x10
Russian twist 3x10
[b]Wednesday 16 July
[/b]Extensive tempo
6x200m 72-75%
General strength circuit
Friday 18 July
Acceleration
2x20m,2x30m,2x20m w/ 1 min rest btwn reps, 4 min rest btwn sets
In place jumps (ankle bounds, side hops, forward hops, …)
Multi Throws (5kg shot put)
Overhead backward 3x4
Between leg forward 3x4
Saturday 20 July
Strength training
Goblet squat 22kg
Dynamic step up 50cm 3x8
Bench press 60% 5,5,4,5
Negative calf raises 3x10
Russian twist 3x10
Monday 21 July
Acceleration
4x10,4x20,4x30m w/ 1-2min rest btw reps, 4min rest btw sets
2x90m @ 90%
Plyometrics
SLJ, low int. triple jumps, bounds, hops, etc.
[COLOR=#333333]Multi Throws (5kg shot put)[/COLOR]
[COLOR=#333333]Overhead backward 3x3[/COLOR]
[COLOR=#333333]Between leg forward 3x3
Tuesday 22 July
was too tight from previous workout, decided not to go to the gym. also getting lazy with the massageing and stretching. let’s change that
Wednesday 23 July
Intensive tempo
1x250, 2x200, 3x150 @ 85% w/ 5 min rest
General strength circuit
Pillar circuit
Friday 25 July
Acceleration
3x3x40m w/ 2 min rest btw reps, 5 min rest btw set
Hurdle Hops
5x3
Saturday 26 July
[/COLOR][COLOR=#333333]Strength training[/COLOR]
[COLOR=#333333]Goblet squat 24kg[/COLOR]
[COLOR=#333333]Dynamic step up 50cm 3x8[/COLOR]
[COLOR=#333333]Bench press 60% 5,5,4,5[/COLOR]
[COLOR=#333333]Negative calf raises 3x10[/COLOR]
[COLOR=#333333]Russian twist 3x10
[/COLOR][COLOR=#333333]
Definately getting more push and better hip extension in my acceleration, can’t wait for my 100m season opener 17th August.[/COLOR]