How has your training been going, cant really tell from your journal and since the forum has been down?
Thanks notorious!
Monday
Intensive tempo done on grass – 4x300m (4 mins rest)
Times of 54.45, 52.76, 53.03, 55.36
The session was hardcore as it was done in pitch black in cold conditions while it poured with rain. I will try to up the speed a bit next week, as hopefully the conditions will be better.
I am looking forward to SPP, because all of my running (except for ext tempo) will be done on a track. Currently I still have 2 and a half weeks of GPP left.
Weights – Bulgarian squats with front leg elevated (50lb dumbbells x 6,6,6), Pull throughs (3x6).
Hey man,
My training has been going pretty good, but my right Achilles has been giving me some minor problems. For the past few weeks I have been doing my sprints from a jogging start because starts at 100% were putting too much strain on the tendon. It feels alright now though.
Tuesday
Ext tempo – 1200m at 70%
Wednesday
Sprints (on grass) – 3x10, 2x20, 2xEFE, 1x50m
Weights – Squat (77.5kg x 6,6,6,6), RDL (102.5kg x 6,6,6,6)
Friday
Ext tempo – 1800m at 65%
Saturday
Sprints on grass – 2x5x40m
Weights – Squat (80kg x 6,6,6,6), Pull through (4x6), Seated row (68kgx7,6,6), Dumbbell bench press (60lb x 8,8)
Monday
Intensive tempo done on grass – 5x300m (4 mins rest)
Times of 53.93, 53.36, 53.50, 53.49, 52.89
Damn, why does it always have to rain on mondays
Weights – Bulgarian squats with front leg elevated (50lb dumbbells x 8,8), RDL (105kgx6, 107x5,5).
I forgot my wrist straps, so my RDL was limited by my grip strength.
Good idea on the grass part man. I will try that out since the world’s fastest men are now training on grass, I’m assuming it is successful.
By the way, your 300 times are similar to mine as well…
I cant wait to bust out come indoor season though. Going for 44 seconds and be in the Top 50 in times. Even if the top 6 are qualifying and those usually are 39s and 40s lol.
Also, I forgot to ask you a question for hill sprints:
So is me sprinting 150m-200m hills any helpful? Do those long hills help?
Based on the 200m times of your intensive tempo, you should easily be capable of going under 44 in the 300.
I’m probably not the best person to ask advice from as I am only a beginner, but I think adding in some long hills could be helpful. I was planning on doing some long hills towards the end of my GPP, but there aren’t any suitable ones nearby.
how long of hills do you need?
I was thinking around 150m would have been good to help prepare for the special end in SPP.
In the park I go to, there’s a shit load of hills to choose from. At the back end of the park is the beautiful 150-200m hill I use. The hill by the track takes me about 10-12 seconds to cover so I’m going to guess that is a good 60-80m. For my next Sat hills sessions I will try doing the short hills and see how it feels.
Have you thought about during spilt runs uphill, for example run 50m uphill, walk 50m down, run 50m hillup, walk 50m down, run 50m uphill, rest 4-10mins.
Yeah, that sounds like a good idea, but the 50m gravel hill I was using was causing me some achilles problems, so I dropped the hill work and just did my sprints on flat grass instead.
I think one day of short hills and one day of long hills per week would be a good way to do it (I’m pretty sure tamfb suggested that to me in another thread).
Tuesday
Ext tempo - 1400m at 70%
just remember that the resist sprints are there for a reason esp early in the year.
Yeah, I think that resisted work during GPP would really benefit me. I will be starting my L-S SPP in 1 and a half weeks tho.
damn those 10-12 weeks flew by.
Wednesday
Sprints (on grass) – 2x20, 2x30, 2xEFE, 2xFEF
Weights – Squat (82.5kg x 6,6,6,6), Pull through (4x6-8),
My top speed felt good today.
I have had a cold for since Friday, so I took a few days off training.
This is my last week of GPP
Today
Sprints on grass – 5x60m
Weights tonight