Thanks for the advice Tim 
I didnt know I could run in this meet till last night. (I didn’t know it was happening)
I’ll definitely look into reducing my volume though!
Do you have any suggestions for me?
thanks,
Chris
I have made a couple of changes…Still working on things but it is getting closer. Taking Tim’s advice to cut back a little:
Please see below:
Day 1 Speed/plyos
Day 2 Cycling/Upper body weights
Day 3 Tempo/core
Day 4 Hills/lower body weights
Day 5 Tempo
Day 6 Warmup/technique/drills
Day 7 Rest
Day 1 Speed/plyos
warmup
800-1200meter jog, stretching, drills, 3x40 strides
3x20 accels
2 x flying 10 meter sprints with 30 meter runup
2 x 40 meter steep hills (if available)
3 x 60 from the blocks or 3 point start
Plyos:
2 sets burpees (10 reps)
2 sets standing tuck jumps (10 reps)
2 sets squat jumps (10 reps)
Day 2 Upper body weights
15 minutes stationary cycling for acid flush
3 sets of flat bench
3 sets of bent over rows
3 sets of standing shoulder press
3 sets of hypers
Day 3 Tempo/Core
Warmup:
800-1200meter jog, stretching, drills, 3x30 strides
Tempo:
3 x 3 x 120 meter tempo with 45 seconds rest between reps, 2 minutes between sets. set of situps between sets (under 20 seconds per 120meter)
Day 4 Long Speed/Hills/weights
warmup
800-1200meter jog, stretching, drills, 3x30 strides
8x150meter hills broken into 2 sets x 4 reps with walkback recovery, 3 minutes between sets @ 90%
Weights:
3 sets squats
2 sets calfs
2 sets ham curls (8-10 reps)
2 sets leg extensions (8-10 reps
Day 5 Light Tempo
Warmup:
800-1200meter jog, stretching, drills, 3x30 strides
Tempo:
2 sets x 4 reps x 120 meter tempo with 55 seconds rest between reps, 2 minutes between sets. (under 20 seconds per 120meter)
Day 6 Warmup/technique/drills/stretching
warmup
800-1200meter jog, stretching, drills (3 x (As, Bs, Cs) 2x3x80 strides
Day 7 Rest and lots of food
warmup
800 meter jog, stretching, 3 x (As Bs Cs)
3x40 meter strides
3 sets x 4 reps x 120 meters all under 20 seconds. 40 seconds rest and two minutes between sets. Alt knee situps between sets
Jogged home for cooldown.
Felt good today. Fast and loose. Will definitely be able to handle long speed/Hills tomorrow.
Bought a new set of sneaks (ASICS) and they are awesome. Very light and great fitting. Old ones feel like wood in comparision…
Cheers,
Chris
Was originally going to do speed tonight but got rained out.
going to do it tomorrow instead. (Did some stretching and warmup tonight)
Cheers,
Chris
Well done on the comp Chris
thanks!! Hopefully next race (on the 26th) will be 11.XX FAT
Cheers,
Chris
July 16th Hill/plyos weights
What a BRUTAL workout today!!!
It was fairly warm today about 28 degrees. Met up with my friend (Rugby player) and we hit hills/plyos and weights.
did normal warmup:
1200 meter jog, stretching, 3 x 30meter(A’s, B’s, C’s)
3 x 40 meter strides and then onto hills
2 x 4 x 150 meter fairly steep hills (We timed ourselves today and were completing them in about 19-20 seconds)
sounds fairly slow but you should see the hill LOL!
I felt WAY better today doing them than last time. Much more power and more comfortable. I listened to what Quik told me as far as arm action and it made a BIG difference to my cadence.
In between sets of hills we did plyos.
4 sets x 20 reps double stiff leg bounds
then I headed onto the weight room:
3 sets of squats up to 245 for triple
3 sets of hamstring curls
2 sets of hypers
2 sets of calf raises
then headed home.
Felt really good today but am pretty wiped now.
Going to do upper body weights tomorrow and light tempo. Then take a day off.
Cheers,
Chris
did weights and core work today.
3 sets flat bench: up to 225 for triple
3 sets of chins (sets of six explosive
3 sets of dips (sets of 8 explosive)
3 sets of single arm dumbell curls (sets of 10 with only 35 pounds (light)
3 sets of standing shoulder press (Hang cleaned it into position)
4 sets incline situps
4 sets hanging leg raise
I found the abs really tiring today. I think the hills yesterday shocked my core pretty good. I actually experienced a total abdominal muscle cramp today. It was uncomfortable to say the least. On my second to last set I did weighted leg raises with 25 pounds. After the set I bent at the waist while standing to stretch my hamstrings. My entire middle abs just cramped and locked up. I had to shove myself back up. Thankfully I dont have any real soreness there (no strain) I did one more light set *(no weight) to make sure everything was ok.
Going to do just a warmup tomorrow and rest. Can feel that I am pretty cooked now and need a break. (Speed sat morning)
this week so far has been:
100 meter race
upper body weights
tempo
active rest
hills, plyos, lower body weights
upper body weights and core
Feeling a little cooked LOL!
Chris
Decided to head to York tonight and run on the track. I didnt realize it but it only costs 5 bucks to work out there and you get full access to the track and weights.
I am going to head there two times a week for speed/weights/plyos. (Probably Mondays and Thursdays)
Did usual warmup then:
5x50 meter from falling start (Felt good)
2 sets of pogo’s
4 x 120 meter at about 85% concentrating on form and relaxation.
4 x 30 meter sprint bounds
cheers,
Chris
Took yesterday off and hit very light tempo today
warmup:
1200 meter jog, stretching, 3 x (As Bs Cs) x 30 meter
6 x 80 meter @.65%
cooldown
Started to rain so I decided to do a few 80 meter strides and call it quits.
cheers,
Chris
Went to York tonight and trained indoors.
Did the following:
Warmup: 1200 meter jog, stretching, 3 x (A, B, C) for 30 meter
3 x 30 strides, 3 x 20 meter accels
2 x 2 x Flying 10 meter with 30 meter runup
Plyos:
4 sets x 5 reps hurdle hops
2 sets of pogos (15-20 reps)
Weights:
3 sets of front squats (groin was bothering me during back squats so I did fronts instead)
Went up to 225 on fronts for triple on fronts
did a set of tuck jumps between each heavy set of front squats (3 sets total)
3 sets of flat bench (up to 205 for 5)
3 sets of hypers 10 reps
3 sets of SLDL up to 155 for 6
3 sets of chins BW for 6 reps explosively
Felt pretty good, little bit cooked now hehe…
One of the flying 10’s felt awesome It was effortless and I was floating over the ground. Everything felt smooth and relaxed. The other reps were ok but I felt great in that one rep in particular.
did a fair bit of plyos tonight.
When I do speed on Thursday (I have a meet on Sat) I am going to do a single 40, 60, 80 meter sprint without any plyos.
There was one guy there tonight running 50’s and man was he flying.
I can’t remember his name but he is world class. Short black dude. Someone mentioned he runs around 6.5-6.6X FAT in the 60 meter.
What a beast!
Cheers,
Chris
Tonight did a 10 minute jog, light stretching and then:
8 x 120meter with 30 second rest. (on grass)
Didn’t do any drills tonight, just the jog and tempo. Took it easy for tempo as an experiment. Did each 120 in about 25 seconds. Felt slow but comfortable and relaxed. I think I am going to incorporate a 10 minute jog before all my tempo workouts as it seems to get the blood to the legs really well before the tempo session begins.
Cheers,
Chris
Did my speed/weights prep for the meet on saturday.
warmup: 1200 meter jog
3 x (A,B,C) for 30 meters
3 x 50 strides
3 x 40 accels
Speed:
1 x 40
1 x 60
1 x 80
Felt really good tonight after the warmup. Speed felt great. Took about 5-7 minutes between reps.
Then weights:
2 sets of powercleans (up to 155 for 6)
3 sets of standing shoulder press (up to 135 for 5)
2 sets bent over row (went light on these: 115 pounds)
1 set of chins
Looking forward to the race on Saturday. One thing I was conscious of thinking tonight was Charlies advice on head movement out of the blocks. NO PEEKING keep your head down. Really made a difference and when I came up at around 35-40 meters I could really feel myself stepping over and having nice high hips into the transition. Really a GREAT cue!!
I am taking tomorrow off and then I’ll post the results of the race on Sat night. I might run the 100meter AND the 400 meter just as a training run/baseline.
Cheers,
Chris
Taking today off, feeling a little tired and have a bit of soreness in my left glute again.
Race tomorrow so I am going to rest up, eat good food and take a nice contrast shower tonight.
Wish me luck! Results tomorrow!
Chris
Just got back from the race. I am kinda disapointed. The race felt good, stayed low coming out decent transition and finish felt ok. Only ran 12.2X FAT though.
It was windy however with a direct headwind. (I think the reading during my heat was -5.0 mps or something like that)
Well its the last race of the year for me so now I can take a bit of time off and then get started on my GPP in September. I was hoping for an 11.XX FAT but it didnt happen.
Thanks for all the pointers here guys. I will still post my training results but I am going to be a little sporadic for a while. (going to rest my left hamstring for about 10 days and probably only work out 3 times a week after that)
Cheers,
Chris
Here is my GPP I am starting in Mid Aug or Early Sept:
Monday
Speed, plyos, weights
3 x 60 with 6 minutes rest
3 x 30 with 4 minutes rest
2 sets sprint bounds
2 sets pogo’s (20 meters)
3 sets squats
3 sets step ups
3 sets RDLs
3 sets bench
3 sets bent over rows
Tuesday - Recovery workout
10 minute jog, stretching, drills, 8-10x100 meter strides
Wednesday
Rest
Thursday
Long Hills or long intervals (Flat/Weights
8 x 150 meter hills walkback recovery
OR
4 x 250 at ~85%
3 sets snatch grip deads
3 sets jump squats (30% of 1RM for sets of 5 reps)
3 sets standing shoulder press
3 sets chins
Friday - Recovery workout
10 minute jog, stretching, drills
Saturday
Triples Circuits
3 (step ups, situps, pushups)
3 (lungewalk, floppy fish, situps)
3 (V-sits, rev hyper, running A’s)
Sunday
Rest
Rested the hammie today but hit upper body weights
3 sets flat bench (225 x 5)
3 sets chins (8-10 reps)
3 sets standing shoulder press (up to 135 x 5 reps)
3 sets of hanging leg raises
Cheers,
Chris
Hamstring is still a little stiff so I decided not to run and hit relatively light lower body weights tonight to see how everything felt. (See which exercises gave discomfort)
4 sets of front squats (went light up to 205 for 4)
3 sets of step ups to box. (185 for 6 reps each leg per set) Felt really good, no ham pain at all
3 sets of pogos (Stiff leg hops) between stepups
3 sets of calf raises up to 250 (10 reps, again no pain in the ham)
4 sets of hanging leg raises (12-15 reps)
3 sets of hypers. (Could feel the stretch in the ham but nothing bad at all.
I definitely still can’t run. When I try stretching in an SDL position I can still feel it high in my glute. It isnt as bad as before but it is still there for sure. going to get physio/massage next week.
Cheers,
Chris
Went to Dalplex in Halifax yesterday and hit some weights/core
Worked out with my Brother in Law so we managed to get a fair bit of med ball work in too which was fun.
Did:
3 sets bench (up to 205 for 6)
3 sets chins (6 reps per set)
3 sets standing shoulder press (up to 135 for triple)
3 sets alt dumbell curl (35 pounds 15 reps per arm)
Core:
3 sets chest pass
3 sets situps tossing to partner
3 sets hand offs (side to side)
4 sets hanging leg raises
4 sets weighted hypers
Was a good light workout. Hammie is feeling better today. If all goes well on my flight home and it doesnt tighten up too much I should be able to start tempo around wednesday.
Cheers,
Chris
Just shooting a quick note to give an update on my injury status.
I have an appointment tomorrow to get a referral for massage/physio on my left glute/upper ham.
I tried to hit tempo today (first time doing any real running since July 19th when I injured it)
I can jog without problem. Most stretching isn’t bad.
“A” drills, very light “B” drills and light “C” drills do not bother it at all. Running A’s are fine as are lunge walks without weight. pogo plyos, step ups to box and front squats also do not bother it at all.
However I can’t run or even stride above 50% yet. As soon as I stretch out my stride in a run it hurts. I also cannot do any sort of hamgstring curl (lying or seated) or any sort of bent over row, SLDL or RDL. I can however do light rev leg press without discomfort.
I think I am going to continue the warmup/drill routine plus the limited plyos. (Pogo’s etc)
Hit core and upper body weights hard and get physio and massage till everything is fixed up. I can still comfortably do front squats and stepups, lungewalks which is a relief. I wont lose all my strength. I will keep the weights light and continue to work on flexibility as well.
From the way it feels now Sept looks like a likely time to really start GPP.
Cheers,
Chris