Will be keeping a journal of my 2005 track season (June – December) posted here - should be able to update twice a week. Hopefully I’ll be able to get some input- all advice is much appreciated.
In the past I’ve been predominantly a 200/400 runner, however having gained some strength in the off season I plan to add the 100m and possibly the 400mH to the repertoire.
Last season ended dissapointingly for me with a hamstring injury that put me out for States, but 7 months on the injury seems to have healed. Resolve to stretch this season :eek:.
I am coming off soccer season, hopefully will have maintained some fitness.
Preseason runs from now until mid-August giving me a good 10 weeks to focus on the long sprints and build a good base for the competition period of my season. For the moment I will continue with my 3 day per week gym program, slowly phasing this out as competition period commences.
I have access to a video camera and will try to get some of my runs uploaded for analysis – including some training runs in the near future.
4 x 200 @ <30s with 3 minutes, 2 minutes, 1 minutes recovery. ( Ran 29, 26, 28, 29)
15 Minute Recovery
4 x 40m @ 100% (standing start) with 1-2 minutes recovery
As scheduled, did my first track session of the season on today.
Started off with a long, active warm up - plenty of dynamic stretches.
Low and behold the hamstring pulled up fine! Calves were both sore, and stomach was a little worse for wear, but no problems what so ever with the hammys - I have a smile to my eyebrows.
Hurdles drills with three hurdles
(Lead leg, trail leg) x 3
(Full movement) x 5
(Full movement with hands on head) x 5
-30m with 3 hurdles x 3
-150m with 4 hurdles x 4 @ 75%
full recovery
-150m time trial
Ran the 150m in mid to high 17’s. Didn’t get an exact time from the coach - all too wary of hand timed results.
Wednesday
Rest
Thursday
2 x 60m @ 75%, 85%
3 x (30m Sled + 60m) @ 95%
3 x 30m @ 95% from blocks
2 x 60m @ 95% from blocks
-150m
Got down and dirty with starts - completely overhauled my technique. Last season my starts were somewhat of an achillies heel in my races, but the new approach seems promising.
Session wasn’t so bad. I’v been doing this workout weekly over the last month or so, adding two more reps each week. Started off with 6 x 100m, then 8 x 100m, now 10 x 100m. I’v been making a conscious effort to hold good form during all types of training, especially maximum effort + fatigue work, something I failed to do last year.
Tuesday
3 x 60m @ 75 % with 3-5 minutes recovery
4 x 35m @ 100% with full recovery
15 minutes rest
4 x 80m @ 100 % with standing start + full recovery
Wednesday
3 x 60m with gradual acceleration (65%, 75%, 85%)
10 x 100m Hills with walkback recovery (on grass)
Thursday
3 x 60m with gradual acceleration (65%, 75%, 85%)
3 * (3 x 80) with 90 seconds between reps and 3 minutes between sets
I plan to add the 100m and possibly the 400mH to the repertoire.