RJ's Log: Slow White Boy

Members Area My Training Journal
221

Yep, not good.

I have an excuse for the 100M though. Not only am I still only in shape to hit 60M, but I didn’t eat enough on the day of the race. My legs were like Jello by the time I ran. Oh well, live and learn.

I’m working on my plan for the upcoming months right now. Needless to say, there’s going to be a lot of 150s and split runs.

On the upside, I do think my accel (out to 50-60M) is better than ever. Now it’s just a matter of brining everything else into line, including my general fitness.

222

How much time are you subtracting since you ran the 100m on a indoor track? Stick with 60-80m spilt runs and save the 150s till you can get outdoors.

223

You’ve been doing a lot of 80s and submax 100s–how much time do you think you are going to drop?

Your pr is 11.6 or 11.7 or so right? I highly doubt you’re losing .3-.4 the last 40-50m compared to where you were when you ran 11.6-11.7.

Maybe go back to what worked last year?

224

tamfb, this was done indoors, but it’s a 400M track. I just ran poorly, there’s nothing else to say about it.

And I want to do 120-150s, but will be doing 60-70M splits as well.

Fogelson, the times are a bit deceptive. My 100M was a disaster because I’d neglected to eat enough prior to the race. I usually run around 11:00 AM and only eat a few hundred calories before I do so. When I ran the 100M in the meet, it was at 8:00 PM and I’d still only eaten 5-600 calories all day before running. Seeing as I usually eat between 4000-5000 calories on a daily basis, I had absolutely no energy left. When I ran, I had no kick from the blocks and at top speed it felt like I was running on wet noodles.

Under better conditions (with food in me), I would say I could’ve gone 11.7-11.8. If that’s the case, then I’m pretty sure I am losing those several tenths of a second all after 50-60M. For illustrative purposes, I ran a 7.23 (video, 3-pt) over 60M and then the following week could only manage 9.73 over 80M (also video and 3-pt). As you can see, I fall apart after 50-60M. It’s actually kind of pitiful.

And I’ve only done 3 sessions beyond 60M this year (4 track sessions total) with the 100s being jogged in flats. Over those three sessions, my 80M time went from 9.73 to 9.43, so I’m getting better. I’m still dying off badly between 50-80M though and I imagine it only gets worse from 80-100M.

If I keep hammering longer runs (which has brought my times down in the past) over the next few months then I think I can hit very low 11s by June. As things are, my accel and top speed are as good as they’ve ever been, but my fitness is worse. Things can only go up from here.

225

Dropping .4 from eating a little more food? Losing .4+ the last 40m when you had a bad finish last year as well? Uhhh…

Good luck with all that. Hopefully, getting more meets in will get you ready.

226

Well, we’ll see. If you can believe it, I’m in worse shape now than I was then. Quite a bit worse, actually. And I honestly believe I lost at least .3 in the 100M. I can compare how I felt then to how I felt on the final runs of my training sessions, and my times are usually several tenths of a second slower.

Like I said though, we’ll see.

227

Seems like you are spinning your wheels…

228

Not really. I did lose a lot of fitness, but I’m stronger than I’ve ever been in the past. Things will work themselves out as soon as I start getting some longer runs in.

229

bevolution!
March 2, 2009
Macrocycle 20 - Sprint Block
Microcycle 2 - Nanocycle 1: Lower Body
Rate An-2[/b]

Current Condition:
I’m feeling good. I got plenty of sleep last night and I have lots of energy.

Warmup:
Some RW drills

Build ups

Workout: Rotation Style
2-Point Sprints
3 x 150M, 300 sec. rest
Times of: 18.25h, 18.31h, 18.25h

RFI Bicycle Abs
3 x 50 reps, 300 sec. rest

RFI Toe Pops
3 x 50 reps, 300 sec. rest

Cooldown:
Some light sprints and then a few minutes of isometrics and ballistic stretching

Notes:
Today went well. I focused on keeping my form together and not dieing off towards the end more than I focused on speed, but my times still came back okay. My best 150M was 17.40 or 17.44, and I know I couldn’t do that now. But I can see my fitness going up quickly.

Nothing else to note. Everything went well, and though the runs were hard on my lungs, they went just fine.

230

Hows your SE work (150’s) on the indoor track?

231

The indoor track here is a 400M track. It’s only got 6 lanes, but it’s still full sized. So my SE is going well. I do 100M on the bend and 50M on the straight.

232

Nice, if the track was only 200m would you still be during 150’s?

233

Yeah, I probably would still be doing 150s. I really need to bring my SE/SE1 up and 150M seems like a nice distance. Then again, I’ve never ran on a real indoor track. The bends might be too tight.

234

Kool, remember Charlie saying sprinters lose too much speed on a indoor track when trying to perform SE work on the tight curves.

235

bevolution!
March 6, 2009
Macrocycle 20 - Sprint Block
Microcycle 3 - Nanocycle 1: Lower Body
Duration An-2[/b]

Current Condition:
I feel good. Plenty of energy, plenty of sleep, and Spring Break officially starts today. Oh yeah!

Warmup:
Some RW drills

Some light plyos

Workout: Rotation Style
ISO Single-Leg DL (left leg)
2 x 20 seconds @ 135 lbs, 180 sec. rest

ISO Single-Leg DL (right leg)
2 x 20 seconds @ 135 lbs, 120 sec. rest

ISO Leg-Lift Abs
2 x 20 seconds @ BW, 120 sec. rest

ISO GMs
2 x 20 seconds @ 132 lbs, 120 sec. rest

ISO Single-Leg Calf Raises
2 x 30 seconds per leg @ BW + 90 lbs, 120 sec. rest

Cooldown:
Easy weight session today. Surprisingly enough, the single leg DLs are easier than the ISO GMs at the same weight. This is weird considering I can rep out on GMs with 185 lbs when doing them normally.

Anyways, today called for REA work, but I substituted ISOs instead. Prior to last season, I noticed a performance boost a couple days after doing ISO lunges and I want to see if the same effect is present here.

236

bevolution!
March 9, 2009
Macrocycle 20 - Sprint Block
Microcycle 4 - Nanocycle 1: Lower Body
Rate An-2[/b]

Current Condition:
I’m feeling really good today. I lost a bit of sleep last night to barking dogs, but I woke up feeling energized.

Warmup:
Some RW drills

Build ups

Workout: Rotation Style
2-Point Sprints
2 x 150M, 300 sec. rest
Times of: 17.47h, 17.38h (.02 sec PR :cool:)

RFI Bicycle Abs
2 x 50 reps, 300 sec. rest

RFI Toe Pops
3 x 50 reps, 300 sec. rest

Cooldown:
Well, I wanted to open up the throttle and see what I was capable of over 150M, but I wasn’t expecting a PR. I know, there’s no way to tell if that was actually a PR with hand timing, but I’ll take it. Today’s session does raise some interesting questions though.

I’ve been able to hit 17.4h two times before today. Once when I ran a 3-pt 80M in 9.20 (video timed), and once when I ran 11.66 FAT in the 100M. The weird thing is, that a few weeks ago, I managed 7.23 over 60M, but only 9.43 over 80M (both 3-pt and video timed) and two weeks ago I only went 12.11 FAT in the 100M. I knew I wasn’t feeling well during my 100M race, but I think I underestimated how run down I was. If today’s session was any indication, it looks like I’m at least back around my all time best form.

I don’t know what I can attribute this too, but there are a number of factors that are probably contributing. One, I’ve lost about 4 lbs since I ran my 80M and FAT 100M. Two, I felt great today, whereas I felt like absolute sh*t during that 100M. And three, this is my fourth An-2 session in a row. Maybe I just badly needed lower bound An-2 work (work 10-25 seconds in duration). No matter what the cause, I’m just happy to be getting faster this quickly.

In today’s session, it looks like I might’ve had another run or two above drop off, but the RFI abs and toe pops told me that I was run down. If I had forced another run it would’ve been ugly, so I called it quits on a PR.

I don’t care if I only got two rotations though, I feel great.

237

bevolution!
March 10, 2009
Macrocycle 20 - Sprint Block
Microcycle 4.5 - Nanocycle 1: Lower Body
Duration An-2[/b]

Current Condition:
I’m feeling good after yesterday’s sprints. A little bit of soreness in my hamstrings, but otherwise everything’s great.

Warmup:
Some RW drills

Some light plyos

Workout: Rotation Style
ISO GMs
2 x 20 seconds @ 137 lbs, 120 sec. rest

ISO Leg-Lift Abs
2 x 20 seconds @ BW, 120 sec. rest

ISO Single-Leg DL (left leg)
2 x 20 seconds @ 137 lbs, 180 sec. rest

ISO Single-Leg DL (right leg)
2 x 20 seconds @ 137 lbs, 120 sec. rest

ISO SL Calf Raises
2 x 30 seconds per leg @ BW + 90 lbs, 180 sec. rest

Cooldown:
Some light plyo exercises and some general stretching

Notes:
I decided I was going to add a small volume of weights to my routine. Nothing too bad, but a few sets of ISOs shouldn’t hurt the rest of the work. If I judge the lifts to be a drain, I’ll drop them.

238

i need a program rj…

239

Man, I was wondering when you were going to chime in. It’s been a while since you’ve last made fun of me. :cool:

240

im serious, i told you awhile ago I wanted to try inno sport.