Monday 03/08
weights. felt really good
I had a huge vertical jump today, should have measured it!
Tuesday
2x250m (50m fast - 50m slow - … )
Thursday
Blocks session over 20m
2x120m @ 90% and 95% with standing start
Sunday
1x80 , 1x100 , 1x120 , 1x150m w/ full recovery
every run at 95% except the 80m
Monday 10/8[/i]
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Tuesday
2x4x30m block starts
Thursday
120m - 1’ rest - 80m
12.63 (training pb) & 9.23 (accumulated is 21.86 which is exactly my PB over 200m)
Saturday
day before meet shake up
Sunday
Meet
100m heats: 10.80 (+1.9) PB! - had a very bad reaction time, probably above 0.200 but my acceleration was pretty good. Glad with the PB
100m finals: 10.80 (+1.2) PB! - this time I reacted well and had decent acceleration but I tightened up alot in the last 20m as I could feel someone coming back at me. He eventually won in 10.79
Monday 17/08
small tempo circuit
Wednesday
2x120m @ 95%
Thursday
1x120m (30m fast - 60m float - 30m fast)
:adoration:Saturday
Meet
100m heats: 10.88 (+0.4) - the meet organizers had a 45 min delay and the sun was shining hard. was definitely a little tired from all the waiting.
100m finals: [b]10.78 /b PB! - my first 60m were very fast. was neck to neck with a 10.59 runner at that point but I tightened up so bad the last 20m trying to keep up with him. my hip height was so low and as a result I started overstriding. he won the race in 10.67. I did feel a little twinge in my glutes right after the rce. hope it’s just a minor issue
But 10.78 into a headwind that’s amazing and tells me I can now think about 10.69 (no pressure) if we fix this end-of-race issue !
Monday 24/08
Went to my osteopath for a diagnosis. What I’m feeling in my right glute is a minor contracture. He advised me to stop running until the discomfort subsides
Tuesday
light plyometrics session, ankle hops, slalom hops etc.
Thursday
Plyometrics session (hurdle hops & low depth jumps)
Saturday
10x100m tempo runs
Sunday
2x120m, 1x250m - all of them at 90% with 8 min recovery
Haven’t posted in a while, my season kind of stopped after my new PB of 10.78 due to a glute contracture.
It was an good season, 0.30 off my PB is a little better than I expected going into the season. Especially with all the injuries I’ve had.
I counted 6 injuries which is way too much, but despite that I still managed to beat my 100, 200 and 400m PB’s. That tells me I could have run much faster, and this will hopefully be the case this new season.
I’ve left my coach for someone who has been a member on the CharlieFrancis forums since 2003. My reason for leaving is mainly the injuries, 4-5 mates within my old training group got injured throughout the season and more than once… (the 4 fastest) Even though I made progress the injuries were very frustrating and I can’t afford to risk another year like that. I had even thought about quitting (such relentless ambition ;-p …) for a while because I just thought my body couldn’t handle the speed and I would always get injured no matter what; but since my mates were also in the same position I know something is wrong with the training loads/intensity.
When I found out I could get coached by someone who does short-to-long and uses the CFTS I couldn’t but take the opportunity.
I’ll follow a short-to-long approach and see how my body adapts to the training loads. Alot of hills/sled work will be introduced in the start of the GPP which is kinda new to me (we didn’t do that many hills last year and I haven’t used a sled in about 2 years)
So this is all very interesting !
sounds sensible to me. good luck…
Yeah, sounds like a great match. Is it online coaching or face to face ? Good luck
Fortunately it’s face to face !
Monday 19/10
Circuit (3x)
10,20,30m sled runs with various exercises inbetween (ie. sit ups, push ups, burpees, tuck jumps, …)
Tuesday - Thursday
intestinal problems prevented me from training
Friday
Tempo (Big Circuit) w/ medicine ball throws between sets
Sunday
Hills
3x (3x10, 3x20, 2x30) - push up, falling & 3pt start
Monday 26/10
Tempo (Big Circuit) w/ medicine ball throws between sets
Tuesday
-off-
Wednesday
Hills
3x (3x10, 3x20, 2x30) - push up, falling & 3pt start
General strength circuit
Thursday
Tempo (Big Circuit) w/ medicine ball throws between sets
Friday
-off-
Saturday
Interval training
6x (50m @ 90% -> 50m all out (uphill) -> 80m “rest” -> 60m all out (uphill)
6’ rest btwn. sets
Best time: 34"02
Sunday
-off-
Monday 2/11
Hills
3x5x40m (ran differently for each rep, e.g. 10m fast - 10m out - 20m fast)
2’30 rest, 5’ rest sets
Tuesday
Tempo (Big Circuit) w/ medicine ball throws between sets
Wednesday
idem Monday
General strength circuit
Thursday
8000m cross country test at school
Friday
idem Monday
Saturday
Interval training
6x (50m @ 90% -> 50m all out (uphill) -> 80m “rest” -> 60m all out (uphill)
6’ rest btwn. sets
Best time: 32"96
Sunday
-off-