First race is coming up in a couple of weeks. Probably a 100m and a 400m. Nothing serious, more just to test out current level of fitness - sus out what needs work!
6 x 150m with 3 minutes recovery (19.8, 20.1, 19.7, 19.8, 20.6, 21.4 )
First Saturday I’v had free in ages - decided to train. Chilled out on the first few and was thankful I did - suffered like a dog on the last two.
Sunday
4 x 30m @ 100% with 4-6 minutes recovery
2 x 60m @ 100% (rolling start) with 6-8 minutes recovery
Planned on doing 4 x 60m, but was pretty tired after the second one and decided to scrap them. Acceleration is still a major weakness but is improving as the weeks go on.
My speed endurance is v. ordinary at the moment - over a fast 150 I’m tying up ALOT of the last 30-40m. Will need to address this over the next few weeks.
Personal bests from last season are 11.6, 23.6 & 53.3. This is my second track season - following some semi-serious training last year which abruptly concluded with a hamstring injury :eek: .
To be honest I haven’t given much thought to the times I’ll be going after - my number one priority at the moment is staying healthy!
My first comp. for the season is August 16th - 100m & 400m. I’ll let you know how I go.
I think that the tightness in my calves coupled with poor technique, is causing my feet to land in front of COM - obviously causing a breaking effect (overstriding) and loading up my hamstrings. Stretching + drills are the key!
Tuesday
6 x 120m @ 100% with 6-8 minutes recovery
(Every second rep was ins and outs [40,40,40])
Wednesday
Rest
Thursday
3 x 30m
3 x 80m with hurdles
2 x 120m
Right glute pulled up slightly sore. Not normal muscular pain - kind of feels like a cramp.
They are used to teach relaxation and promote speed maintenance. Usually there are three ‘zones’ - An acceleration zone, a relaxation zone and a maintenance zone.
In my 120’s for example, we use three cones at 40m, 80m, 120m. Hope you get the idea.
Summary: No starting blocks! Piss poor organisation. Wasn’t sure how to start - went with a crouch position. Reacted fairly well but came up too soon. Finished strong and went by the guy on my inside.
400m : 2nd 53.5
Summary: Once again no blocks, but went with a standing start instead. Pushed out well and relaxed on the back straight. I was basically running on my own for the first 200m but my pace was still decent. Made the mistake of holding back as I entered the bend instead of building.
Came onto the back straight with too much in the tank and pushed all the way to the finish line.
Happy with the results. I know what I need to work on - have my sights set on cracking 53.
Wednesday
Massage
Thursday
3 * (5 x 100m) @ 13-14s with 1 minute recovery between reps and 5 minutes between sets.
Training was v. ordinary. I think I’m still recovering from Tuesday. Really struggled on the second set and considered ditching the third. Fired up just enough to make it through.
Friday
Rest
Saturday
Rest
Sunday
Rest
Spoke with my coach about training program and concluded that adding a training on Saturdays is the way to go. Rest days will be Wednesday and Sunday with some type of track work Mon, Tues, Thurs, Fri + Sat.
5 x 300m :eek: @ <50 with 3 minutes recovery (49,48,47,48,49)
Trained on grass in flats. At 7am. I am not a morning person.
Felt quite alot better than I did on Thursday, although I was suprised how hard the last two reps were. I didn’t feel to bad between reps, but really struggled on the last 100m, despite taking it out slowly.
Tuesday
6 x 150m @ 85% with walkback recovery (19,20,19,21,19,20)
full recovery
300m (42s)
Felt really good today. New training partner is a workhorse - good motivation.
Wednesday
Rest
Thursday
Speed
4 x 30m
3 x 60m
2 x 90m
1 x 120m
Full recovery between reps + sets.
In hindsight I don’t think I’m quite up to speed work with this level of volume (600m).
30m’s + 60m’s were good, but I’d probably finish with one 90m next time.
Friday
Competition.
200m (23.6) OPN D2
Was v. cold + head wind.
Ran the bend well. Hit the wall with 30m to go.
400m (54.2) :eek: OPN D1
First bend was good. Once again took the back straight + second bend too easy. Dissapointing.
