I decided to start a new journal because I want this to be a very different year than the two and a half previous ones I’ve had in track and field. I’ve changed my priorities in training:
Number one priority: PREVENT injuries
Number two priority: follow a program that works and stay with it - don’t do any workout that’s available, but make workouts work out for me.
That’s about it. The number one priority is the key. So far I haven’t had one year (not even one season!!!) without having something really bothersome happen to me (1 quad pull, 4 stress fractures, two of which kept me completely out, shin splints + chondromalacia, which also kept me completely out). I’m sick of it and now it’s time to start being careful.
Plus, I have myself a new coach: my Greek track pal who also does sprints up to the 400 and just graduated from physical education/ track coach (with specification in running events)/ sports management. 1) she has all the theoretical knowledge, 2) she loves doing it and does all kinds of extra research, 3) she has own personal background experience, coached by the coach of Greece’s 400m champion (Gravalos) - that’s also my coach, but I haven’t been coached as much as her, since I’m only here for the summers mostly.
First we outlined my indoor and outdoor dates and when I would like to peak. Basically, I’m trying to peak in February for indoors and then mid May for college outdoors, but my main concern is June for Greece nationals. My friend has created an outline for me with two macrocycles and hopefully it will all work out.
We started training last Monday, but now we’re only in the “Basic Cycle”, since it’s too early. THe more specific cycle begins September 5th (I forget the names of the cycles right now).
This is a general idea of the first week:
Monday: 4 km cross country, keeping heart rate at 160. Then 3 sets of circuits with body weight (abs, short hurdle hops, floor hypers, stationary high knees, push ups, mountain climbers)
2 laps cool down
Tuesday: 4 laps WU, dynamic stretching,
Drills (about 30-40m): 3low skips, 5high knees, 3* butt kick high knees
Plyos (about 40m): 3altitude skips, 3alternate leg bounds, 3*skip step bounds
Wednesday: OFF (since this is the first week only, we’re making two off days)
Thursday: tempo: 1 lap WU, 10*400 with 3min rest/ rep. Those were done between 1:27 and 1:35.
Friday: 5 laps WU, dynamic stretching,
drills: 3low skips, 3high knees, 1A skips, 2B skips, 1butt kick high knees, 1hurdler’s drill
Weights: arms and legs, very light, 3 sets of 15 reps
Saturday (today): 6*100m hills with 6-8 min rests
I will give you a general outline of the phases that my friend outlined for me so I can get some feecback from the forum.