Groin/hip held together perfectly. I feel so ridiculously fast this early before the season has begun. The acelleration technique was GOOD finally getting it down. The starts have gone from a b- to a a- so I am happy. Still feel a bit akward in the blocks via getting angles right but I am having a good first step and my drive is becoming a lot straighter than it was.
The sled pulls were good but 6kg felt too light.
I had a long talk with my coach and we have come up with this plan for nzSS champs.
a) If training goes well without any problems I will do the duece. 100/200. Qualifying for the 100 wont require a lot of energy, just run to 40m-60m then jog.
b)If I have problems with training OR our school has a relay team I will run Just 200m and relay if we have it.
Yea it is cuz I’m almost sure I’ll just be doing the 200 because for my training to not mess up for 8 weeks will be a miracle lol.
Thursday
Track
120m @ 80% on grass in flats -> 3 min recovery
120m @ 80% on grass in flats -> 3 min recovery
120m @ 80% on grass in flats -> 3 min recovery
120m @ 80% on grass in flats -> 3 min recovery
rest 6min
120m @ 80% on grass in flats -> 3 min recovery
120m @ 80% on grass in flats -> 3 min recovery
120m @ 80% on grass in flats -> 3 min recovery
120m @ 80% on grass in flats -> 3 min recovery
Weights
Squats LOW LOW box
60kg X 8
70kg X 6
75kg X 5 (pr for low box)
Rows
45kg + bar X 10 (pr)
45kg + bar X 8
Superset 45kg + bar X 6 alternative grip
Romainian deadlifts
60kg X 2
70kg X 10
75kg X 8
85kg X 7 (pr)
Ab work/ Groin/ Hip work
various excercises
rating:
9/10
Thoughts
Very good training day. I am loving this lifestyle at the moment I feel like I’m a professional lmao.
Other things to mention:
I have changed my warm up to 90% dynamic : 10% static. Í’m only doing static stuff after training.
I think If I can keep form on saturday and trial 175m (with okay conditions) I think I can push it down to low 18.00
Deloading weights next week.
Season starts next week I think its just a 60m and maybe a 200m not sure.
Lol not as much as I had planned to do. But Ive got a lot done. If only I was as commited to studying as I am to training
Warm up:
1 lap slow jog
100m jog - 100m walk - 100m jog- 100m walk
Butt kicks 40m
Running leg extentions 40m
forward skips 30m
backward skips 30m
side skips/bounds 20m both sides
walk for drink/poweraid
On floor, some dynamic ab twist movements. 20seconds
Holding onto wall, leg swings 30 seconds both sides
Holding onto wall, lateral leg swings 30seconds both sides
Some feet cross over bouncing drills
2 X 10 walking deep stretch lunges
Sprint skips/drills 20m
walk for drink/poweraid
60m stride out 75% - walk back
60m stride out 80%
Some very short static stretches If I dont feel loose.
And then if it were a competition Id continue with:
Spikes on
25m acell @ 95%
30m acell @ 100%
High knees relaxed for 5 seconds
In blocks:
5m @ 95%
15m @ 95%
40m @ 95%
Then I race, hopefull a fast time.
Warm down:
I only warm down on high intensity days. This includes very slow jogging. Stretching my Hips, Quads, Glutes, Hams.
Ive cut out static stretching from warm up because:
a) If I’m not already loose and not tight static stretching wont help.
b) It weakens you if you do too much in the warm up.
arm circles x 30 sec
arm swings x 30 sec
slow trunk twists x 10
all to 20m
toe walk
heel walk
butt kicks walk
high knee walk
walking lunges
slow sideways to left
slow sideways to right
line crossovers
hip circles x 10 each way
on ground
front scorpions x 10 each leg
back scorpions x 10 each leg
self PNF leg pull knee to chest x 5 each leg
self PNF knee pull accross body x 5 each leg
standing
sideways leg swings x 10 each leg
down the line leg swings x 10 each leg
Drills
all to 20m x 3 continuous
walking ‘B’
skip ‘A’
skip
Med ball
all x 5 with walk to collect
chest pass
overhead throw
forward scoop
backward scoop
Strideouts on grass
all to 50m with walkback
jog
50%
buildup to 100% for 10-15m
if doing ins and outs or flying 30’s rest 5 mins then do them otherwise do a couple of stride outs with spikes on then rest 5 mins.
Training ended pre maturely so went to do weights with training partner
Weights
Bench
57.5kg X 5 reps
60kg X 5 reps (pr)
62.5kg X 2 reps (pr)
Shoulder press
35kg X 5 reps
40kg X 5 reps (pr)
Depth Jumps
1 X 5
1 X 3
1 X 3
1 X 3
Ab/hip/groin work
Various excercises
Rating
10/10
Thoughts
Pretty stoked with 10.60 handtimed. I know I can go faster because:
a) Lifted weights on thursday
b) Start and acelleration are good but theres still room for improvement.
c) It was into a head wind :eek:
d) I stopped pumping hands at 85m
e) reaction to gun was a c+ at best
PNF stretches did wonders for my flexibility in the winter. Unfortunately I haven’t been able to do them in 6 months because our workouts are so damn long I have to get home right after to do homework.
They sound tight I might give them a try sometime. Good to see your results thread is back and kickin, Im expecting great things
yea no doubt in my mind 21.40 will be a piece of cake if the wind is kind. last year was my first year of athletics and I was 0.01 away from breaking his canterbury 17and under 100m record. infact I would have beaten it if I hadn’t started celebrating with 10m to go…
120m @ 80% 3 min rest
120m @ 80% 3 min rest
120m @ 80% 3 min rest
120m @ 80% 3 min rest
rest 6 min
120m @ 80% 3 min rest
120m @ 80% 3 min rest
120m @ 80% 3 min rest <-- This is where the men seperate from the boys
120m @ 80% 3 min rest
all between 16s-15s
Rating
5/10
Thoughts
Just really tired and didn’t feel like moving. It gets a five cause I atleast finished the work load. Im glad this week is a deload week so hopefully I can get more energy when the first meet comes round. I also gotta remember to do some yoga ball work on strengthening my quads
I only ran the 200 twice last season and both times I was sick as a dog on the day (undiagnosed celiacs disease). Not to mention I was a noobie who didn’t know how to run curve/curve starts nor had I done any specific 200m work. What I have done over the winter/preseason is what gives me confidence that ill beat it.
hmm I have not loss fitness just having a spell of low energy. I am anticipating feeling great on saturday as my health is getting better the longer I am gluten free. Therefore my spells of low energy and fatigue are becoming shorter and more infrequent. Not to mention no sore throat for 6 weeks *Knock on wood.
So same as last week, Mon, Tues, Wed, Sat but with lower volume intensities? Never thought you had lost fitness at all and certainly not expecting you to peak it was just the comments re feeling flat for the past few days
Celiacs would have taken a lot out of you. You did well to run that fast if you had celiacs. If you now have this under control you will improve in leaps and bounds. Good luck for the season. Do you feel better now you have this diagnosed? Has your body changed at all?
