1/12 tempo
5x200m
5x100m
felt good. The 100s were around 15.8 and the 200s were at 32 and I was really relaxed throughout. Did 20 push-ups in between the 200s. Hamstrings and hips loosening up so that’s always a plus… I feel tired tho I could probably use more sleep
1/13
off, felt like I needed this. Soaked out for 15 mins + stretched
1/14
29 degrees out. Layered up and went out to face the cold. Warmed up with 3 laps on the grass, followed by a few minutes of skips and easy strides, then some dynamic stretching and glute activations, followed by 2x a skips, 2 x b skips, 2 x straight legs, 2x anklings( ankle, calf and knee) and 2x bounds. I then did 2 run outs to about 30m and started the workout.
3x3x65m with 90 secs in between and 15 mins between sets. Cone was at 30m
first set was trash. Don’t think I was warm enough, ended up going 7.22,7.35 and 7.65. Put my sweats back on and stopped thinking so much.
Second set: 6.79,6.88,7.09
felt a lot better. But the longer I was out there the colder I got especially on the 90secs between reps.
Third set: 6.99,7.02,6.69
i felt like I was kinda going through the motions this set, last one I felt warmer than the first two and decided to be aggressive and relaxed. After I finished the last rep my muscles got tight, think it was a quick one.
I went to the weight room after. I did
Hang clean 3x2 135,155,165
power clean 3x2 155,165,175
hex bar deadlift 3x3- 135,225,315. Tried for 345 and got to the top but my arms gave out. Lol
bench press 3x3 warmed up with 115x6, went 185,215,255
half squats 4x3( last set decided to go up since weight felt light for some odd reason, must be the quarters)
315,335,365,405. Weight was practically bouncing off at the top of the lift. Felt good. 405 is a new PR!!
Back extensions- 3x8 with a 45lb plate
also did 2x3 depth jumps from about 12 inches and jumped several inches higher than the box
2x3 vertical jumps
massaged myself with the barbell, left hamstring was feeling tight earlier till I used a lacrosse ball after the first set. Overall a decent session I think. I felt fresher today than I did on Wednesday, the 2 hi day may be the way to go!
Clear your mailbox!
all clear. Should be good to go!
1/15 bike tempo
8x200m
1/16 went to a meet to support, did a light warmup and some easy strides… Got home and soaked out and got some good stretching in.
1/17 off today, can’t wait for speed tomorrow and the meet next Sunday
Quick update,
Next Sunday 1/24 I’ll be competing in a 60 and maybe a 200m. I plan on doing the following.
Monday 4x20m flys with 20m buildup, 3x40
weights - 2x2 quarter squats, deadlift 2x2 bench 2x2
tues tempo + massage
weds off
thurs 3x10,3x20,2x30 sub Max from blocks + 2x3 hang cleans
fri off
saturday warmup+ buildups
Sunday compete
1/18
Didnt have access to an indoor track, went with a tempo day.
5x300m with 2:00 rest
for some reason, I felt sleepy when I was finished, took a short nap. Hamstrings loosened up right after the tempo, 27 degrees is no fun lol my lungs were feeling the cold.
1/19
finally got to an indoor track. Left hamstring and right calf were a bit tight after the warmup.
4x20m flys 2.00,1.78,1.80,1.81
first one I tried slowly accelerating, didn’t really feel tired after about 30m
so I tried a longer buildup, maybe 35 closer to 40 for the rest of them. Took about 8 mins in between each
then I did 3x45m from the blocks
NT, 4.75,4.75
have film, will upload later. Felt OK,barely felt the ground. Don’t know how I hit the same exact time but, they felt a bit better. Experimented with moving my blocks a bit closer, raising the front and back pedals up one. So now my setting a are at 2 feet, 4 fingers, 3 feet 4 fingers.
Did 2x2 depth jumps and 2x2 tuck jumps in the warmup.
Didnt have much time to lift, so I got in and out
quarter squat 4x3
315,405,505,555
deadlifts, had about 2 mins break, did 3x3
225,275,285
was really tired by the deadlifts
back extensions with a 45plate
3x6
not a bad session, cns is feeling it for sure. Prob gonna be soaking out tonight and foam rolling+ stretching.
Those are some serious times Speedup. The flying 20’s are up there and 4.75 over 45m would have you around 10.3. Great session, where does your PB sit?
hey thanks Voges, this summer my pb was a 10.8, but I’ve had several workouts where I ran 10.2HT and 21.2, never got the chance to compete that much tho so who knows lol. I run to 45m to get a sense of what my time at 40m would be, so I don’t think I was going that fast at 45m just yet lol but who knows. I can never duplicate what I do at practice by myself at meets for some reason, I tense up a lot. Hopefully i can run 10 mid this year.
What about you?
Great stuff, looks like you have some good progression ahead this year. I’m old (41 this year), just started training for a bit of fun again after a lot of years. Might do some masters races next year. Good luck with your racing
thank you! I have a race this Sunday so I’m hoping it goes well! That session yesterday left me pretty tired this morning lol. I hope we both have great progressions this year, should be fun to see what u can do now, I’m sure you missed it!
1/20
Hamstrings, calves and glutes were feeling it today. I was really tight. I iced my left hamstring and right calf, soaked out in some Epsom salt for 20mins and now I’m stretching. Feeling better. Think my body was working to feel the right positions yesterday, fastest I’ve ran to 45m ever I think. Plus the 555lb quarter squat was a 50lb pb somehow, think I should slow down with how much I go up each week. My body will prob thank me lol tempo tomorrow!
1/21 tempo day
5x200 at 31/32 with 2 mins rest (one rep at 27 when I was trying to step over and attack the ground)
7x100 15-16 pace 1:30 rest
3x hurdle walkovers
felt decent. Right calf and left hamstring loosening up, went to the gym and rolled out with a barbell, now my right calf is sore. Ugh hamstring feels better tho.
Bench press 2x2 185,235
soaked out in some Epsom salts for 20mins, did a bit of light stretching on the calves
1/22 off
1/23
we were supposed to travel up to Boston to run at Harvard, but there’s a blizzard here in NYC. No public transportation and the roads are covered in snow… This isn’t even the worst part of the blizzard. SO MAD… Wanted my sub 7 this weekend… It’ll have to wait I guess
Dang man. It’s all good though. Just keep improving until your next race!
Thats the plan!
1/25
no meet yesterday, had a lot of energy today… So I thought
did 2 sets of 10 depth jumps after the warmup
then I did 2x20m flys with a 35m buildup
1.68,1.59, 10 mins in between each, then a 15 min break
3x10m block starts
3x40m block starts 5 mins rest
4.75,4.58(pb!)4.63
felt really drained after the flys, the 40s made it worse especially after my 2nd. I wanted to do 4 flys but I shut it down Cus I felt my hamstring as I was finishing.
Tried to do weights
3x5 hang cleans 1x5 power cleans, didn’t have anything left. Used 115 lbs