Tuesday
in starting blocks 4x50m fast - float - fast with the float portion inside cones
Thursday
1x120m - 12.85 (pb)
Saturday Meet, 100m
I woke up so energetic and hyped, knew I would run a good race. And so I did, 11.08 (w -0.5) which is just 0.01 off my PB.
I rarely felt so hyped up and concentrated before a race, amazing reaction time of 0.130 and a good follow up
Also ran a 4x100m 4 hours later in pouring rain.
Glad to be running 100% without having to think about the hamstring, good feeling.
It’s interesting to know that my fastest season opener before today was 11.28…
@Angela: The run felt good, especially from 30-60m. After that I was overstriding a tiny bit but technique is definitely better than last year
Monday 25/05
weights
Tuesday
4x100m in 11.40
After the first one I felt a twinge in my left lower hamstring (behind the kneecap)
During the warm up i did a hamstring dynamic stretch like I always do but this time I overstretched it and felt it at ‘injury’ site http://runnersconnect.net/wp-content/uploads/2013/01/high_hamstring_stretch_active.png
My muscle tone was probably high from that 11.08 and stretching so far was a very bad idea
Thursday
20 min jog, discomfort at injury site the first 10 mins
basketball
Friday
Stair workout
Vertical Hops
Sunday
Hamstring felt fine so I went to the track, 85% was too much for my leg so I did some light plyometrics, hurdle mobility instead.
Saturday Meet, 100m
10.95 (+2.0) PB: Yes! Finally broke the 11 sec barrier, I had been waiting for that moment for a very long time.
I executed well and was neck to neck with the 10.86 winner but after 70m I started tightening up (shoulders up high) and I was leaning back
Technically very poor race but what a relief to finally be in the 10 secs ! Looking forward to my next races now
Sunday
Post competition session
10x100m @ 75% jogback recovery
Tuesday
Stadium closed, park session instead
4x30-35m hills - 4.80, 4.74, 4.72, 4.72 (about the same times as in March)
2x120m with a hill for the last 50m
Thursday
120m - 8’ rest - 100m - 8’ rest - 80m
13.49 , 11.12 , 9.00
my legs literally gave up the last 30-40m of each run
Friday
Block starts
2x4x20m
That was my best block session ever, if I can put that together during a 100m (which never happened before) we’ll see some PB’s !
Tuesday
Top speed training
2x Flying 10’s , 20’s , 40’s with a 30m run up between cones.
The fly runs are right after the cones
Thursday
5x15m block starts
1x120m very relaxed and technical
Saturday Meet - 100m
10.85 (+2.6) I had to wait 2 minutes before knowing the wind so I was delighted hearing 10.85 after crossing the finish line. didn’t think the wind would be above the limit… but that suggests I’ll be running that time in the nearby future
Sunday
Was supposed to run a 200m today but we decided to have a speed endurance session instead.
3x120m (60m fast - 30m float - 30m fast) w/ 8 min rest
I heard monday that the 3 fastest U23 are injured so we won’t be trying the minimum required of 40.50 for the European U23 Championships in Tallinn.
That’s really disappointing but my focus will be on achieving my own personal goals.
Thursday
120 - 2’ rest - 80m
12.77 , 9.03
coach was very happy with this
Saturday
little pre comp shake-out
Sunday Meet, 100 & 200m
10.86 (-0.8) PB! I start having too much backside mechanics the last 20m, but my first 60m were very good. Happy with this time since last week I ran the same with a +2.6 wind
21.84 (-0.1) PB! Feels great to have broken my 2013 PB by 0.30s . that was my first 200m of the season there’s more to come
You looked very smooth, nice and dynamic/bouncy looking, and held frontside mechanics well. Excellent job and looking forward to seeing future footage.
Wednesday Meet,100m
10.90 (+1.0) : Had a blasting start but I tried to extend my acceleration phase which resulted in me losing rhythm in the transition phase. it was fun running against Jayson Ndure though (10.26)
Thursday
150m - 15 min rest - 250m: 16.23, 28.33
I wonder why my coach had me run that today after yesterdays meet. she knows I’m prone to injury
Friday
tempo total 2000m
Sunday
2x fly 10, 20, 30 w/ full recovery between them
Tuesday
2x3x20m blocks. 2x40m blocks in the curve
I was very very tight on the 20m runs. a girl teammate who runs 12.00 was with me the first few steps which never happens.
Should have stopped there and listen to my body but I kept going… I eventually strained my hamstring during the curve run.
Went to a physiotherapist later today, EMS session and gentle massage around the injury site
So unfortunate because I have the National Championships coming up saturday. Luckily there’s still the U23 national championships in mid-September
