weather has been very stormy for the last week or so, so I had to resort to the ole trampoline sprints.
ran pretty well on wednesday (especially with a focus on minimising braking forces), but I’m a little tight on the left today. that’s probably related to me putting my left SI joint out of alignment on tuesday moving a bunch of filing cabinets around at work.
saturday
100m -2.1w 12.58
200m 2.9 (really?) 25.51
pretty disappointed with the 100m time, but when I consider the wind and the fact that I stuffed up every aspect of the race it’s actually not as bad as I first thought. the 200m time was not too bad, although I am very surprised that it registered a tailwind. there had been strong headwinds for the entire afternoon. anyway, I finished quite well considering I don’t train for it at all…
it’s been a long time between updates, but I thought I’d drop in and mention that last saturday I ran two personal best times in one day. 11.91s for the 100 (down from 12.03) and 25.02 for the 200 (from 25.11). looking at the video I can see that there are still several areas for improvement, so I’m hopeful that I can run a similar time at nationals over easter.
a few weeks ago I competed in the state masters champs and took out three medals. there were quite a few names missing, though, so it won’t be so easy at the nats. times were 12.34 (in the pouring rain), 26.13 (at a jog) and 7.80 (-1.9w). wind for my 100m the other day was +2.5, but the 200 wind was +0.0, so the second pb is fully legit…
Well done and congrats on the PBs. I won’t be running at Nationals, so that’s one less person for you to worry about.
I had a good early season in my first year as a M35 athlete. In late September I ran 7.25s for the 60m into a 2.5m/s headwind (This was a QLD record and only 0.04s off the Australien M35 record) and 11.59s for the 100m into a 1.2m/s headwind. I felt great and thought that 7.1 and 11.2x was just a question time and getting the right conditions.
Unfortunately, this was followed by a slight adductor tear and then nagging tendinopathyies in achilles and adductor tendons. I was able to train and race with these issues, but had to decrease the volume and frequency of training a lot. As a result, my performance dropped considerably, and I finally decided to end the season, fully rehab these issue and then start GPP for the next season.
In hindsight, I believe I had been in SPP and comp phase for too long (Since Feb 2014) and should have inserted a break and another GPP between summer and winter season. I had also neglected to continue my achilles strengthening exercises on a systematic basis. These exercises had allowed me to run my first proper season after 5 years of battling with achilles problems. I had been pain free for about 11 months, but after about two months of only doing the exercises occasionally, the tendinopathy returned.
In any case, sorry for hijacking your thread. I wish you all the best at Nationals. Hopefully you’ll be able to repeat the sub 12 under legal conditions.
I’ve been continuing with the HLL cycle, which is one high intensity day followed by two low intensity days. the high days have been mainly 40-60m sprints, concentrating on 20-30m-onwards, followed by weights (split squats, back extensions, calf work, etc.) in small volume. on the low intensity days I’ve been doing slow 300s or just going around the local streets in combinations of jogging/running/walking. I’ve also added specific hip flexor work and a drills designed to increase stride rate.
I’ve also made a few changes in my approach to my technique. small things, but I think they have been significant. I had to alter my block settings a bit as well, which made a big different to the start.
I have been keeping details in my notebook, so I’ll add another more informative post later…
well, usually I do a bit of a warm up of about 5 -10 slow run throughs (depending on weather and available time), then a few where I gradually build up speed, then a couple where I accelerate submax to the first mark and concentrate more on the second half. after all that I do some single sided sprints to get revved up, before doing 2-3 full effort sprints.
I’ve been using free lap to time myself, so I’m getting a more accurate picture about what works best. most of my training times have been pretty consistent, but if I get a result that stands out in some way (i.e. significantly slower or faster) I figure out what I did differently. if a particular approach or technical aspect is slowing me down I change it. on the other hand, if I use an approach that gets me faster times I adopt that as my default. it’s helped me to realise the significance of a few things here and there, and that is translating to steadily improving times…
