Training Journal:)

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261

rockon

Friday June 15th

wow, today was a solid training day, tomorrow I will say to myself, I am stronger, faster, and more powerfull. Heres how it went

Warm up (~35min)
o two laps jogging
o hurtle walkovers - dynamic stretching
o tempo runs, progressive accells
o self massage

Sprinting

  • So I went to the local track today to test out my new spikes, they felt great, no blocks though, so I just did a rolling start.
  • I simply focussed on clearing my hand at the start, and then pumping my arms fast & hard while keeping my shoulders relaxed, everything else fell into place nicely, the runs felt relaxed/fast.
    o 2 x 60m @ 100% intensity! w/ 3mri
    o 2 x 80m @ 100%, w/ 5 mri

Weights (primaries)
o Power Clean - 2 x 70kg, 80kg, 90kg
o Back Squat - 2 x 185lbs 205lbs, 225lbs
o Bench Press - 2 x 155lbs, 175lbs, 175lbs

  • then I did some secondaries and core work

Recovery & Regeneration
o very good warm down w/ lots of stretching
o post supps
o contrast shower
o water
o hot fudge sunday
o ZMA
o talking to my coach about my race more
o always mentally picturing the race in my mind, I’m always positively thinking about it

262

got my results back from the recruitment camp

The first run was just a warm up at about 90-95%. Ran in flats, not spikes, electronically timed.

30m: 4.16, 3.98
60m: 7.51, 7.21

20m resistance run (15kg): 2.82, 2.85

power clean: 100kg
front squat: 100kg

and that was that!

263

Monday June 18th

So those 60m and 80m sprints woke up my CNS! my lower right abdominal and upper right hammy were twitching all day yesterday!

Tempo day! Wanted to get out and run a circuit, but it rained pretty heavy in the morning. So I hit up the pool.

Warmed up, did some secondaries, then hit the pool for some water running w/ dynamic leg swings and hurtle walkovers in between.

Booked some massages for next week (when Ill be tapering) and also an appointment with the physio for a tune up!

Tomorrow, ill be running some 120m sprints!! cant wait!

264

Tuesday June 19th

wow, so today was INTENSE! probably my most intense training day ever. Heres how it went

Warm up
o jogging, hurtle walkovers, tempo runs, dynamic stretches, self massage

  • NOTE: I want to do more hip mobility work next time before I start accelerating
    o couple progressive accels, more dynamic leg swings // accels

Sprints
o 2 x 120m! w/ 5mri

  • felt really loose and warmed up, it was great!
  • 120m is a long way!, so i just stayed relaxed and focussed on pumping my arms and allowing my shoulders to roll freely. Its tough to hold the sprint position that long :eek:

Weights (primaries)
o Power clean

  • warmed up with 70kg
  • 2 x 90kg, then 6 attempts at 102.5kg
  • came very close to cleaning it, but just didnt have enough juice left in me.
  • So finished off with 7 x 70kg, which felt super easy, relaxed, and very fast, well, much more so than warming up with 70kg anyways.
    o Bench Press
  • warm up with 135lbs
  • 3 x 155lbs, 2 x 175lbs, 2 x 185lbs, 1 attempt at 205lbs
  • The last time I even did 185lbs was like 4 months ago, so attempting 205 was kinda funny, but at least I got a good feel for it. ill get it in a few weeks.
    o Back squat
  • warmed up wtih 135lbs
  • 3 x 185, 3 x 205, 2 x 205, 2 x 205, 2 x 205
    o then did some secondaries and had an intense core session!

Just felt like I had that something extra in me today, like being on creatine, but i wasnt on creatine!. I was really energetic and on my toes.

Recovery & Regeneration
o post supps
o contrast shower
o water
o awesome cool down and stretching session
o ZMA

weighed in at 166lbs this morning.

265

Wednesday June 20th

Tempo day

Warm up
o jogging, hurtle walkovers, dynamic stretching, various light medball throws

Tempo Circuit

1+1+1++
1+2+1+1++
1+1+2+1++
1+1+1++

o 1 = 100m at 70%
o + = 50m walk

Then had a solid core session and a great warm down with lots of stretching

Recovery & Regeneration
o post supps
o stretching
o water
o ZMA

266

Thursday June 21st

Here are some vids of my training. My coach gave me some blocks to use today, so I put em to good use for my first time. There the same vids I posted in my other thread.

PS: dont watch the whole vids, its just the start and the rest is the video running down

1st attempt from the blocks

2nd!

and 4th…just nevermind the 3rd :wink:

Warm up
o jogging, hurtle walkovers/unders/with med ball
o dynamic stretching, various light med ball throws, running A’s, etc

Sprints
o 1x60m, 5mri
o 1x80m, 10mri
o 1x100m, 15mri
o 1x120m

  • lots of sprinting, all at 100% from the blocks. Actually the 120m felt easiest to hold form and stay relaxed after a good 15mri.

Weights
o back squat - 4x205, 3x225, 3x255
o bench press - 5 x 135, 3x155, 3x185, 1 attempt at 205 again:D
o did some light power cleans b/c we didnt have access to the equipment today:(, stupid story actually, but whatever.
o Then did some secondaries and forgot core work!!

Recovery & Regeneration
o post supps
o contrast shower
o water
o stretching

267

Sat/Sun off (well…work)

Monday June 25th

went to see my physio today for a checkup. Just did a bit of EMS on my left hip/glute as it is always tighter than my right. Next time I go, we are going to do some IMS or accupuncture.

So after my main taper workout (60, 80, 100, 120) last thursday, today was a light day, and today I felt just awesome, crisp, fast, relaxed, all that jazz, sure is a great feeling!

Here is the vid of the start of my sprint today
Outa the blocks (still learning)

and heres a snapshot of the vid.

Warm up (~40min)
o 2 laps jogging, hurtle walkovers/unders

  • dynamic leg swings on the ground, various light medball tosses
  • hip rotation work, more dynamic stretching
  • 4 x 50m tempo’s, ankling/running A’s
  • 4 x 60m progressive accels with 2mri
  • dynamic stretching

Sprint

  • 1 x 60m at 95%
  • after such a good warm up, this felt awesome and relaxed, couldnt have asked for a better feeling sprint

Then did some core work and had an awesome warm down with lots of static stretching

no weights today however, tomorrow I will probably do some secondaries and bench or somthing

Recovery & Regeneration
o post supps
o water
o stetching
o ZMA
o self massage

268

Tuesday June 26th

Tempo!

1+1+1++
1+1+1+1++
1+1+1+1++
1+1+1++

Did some secondaries ( and bench ) and some core work as well, it was a good day.

Wednesday June 27

Warm up
o 2 laps jogging, hurtle walkover/unders, dynamic leg swings on ground, self massage
o hope mobility work, running A’s, 3 progressive accels w/ 2mri

Sprint

  • forgot my spikes!! lol, of all the things to forget, alas, i had good runners. I did a rolling start instead, but still lined up my blocks and got a good feel for them.
    o 1 x 60m at 95%

Recovery & Regeneration
o post supps
o water
o lots of stretching
o had an awesome body massage after workout
o ZMA tonight

Always thinking about my race, thus far everything has gone accordingly! I really can’t wait, only a couple days left! ha!

269

Tomorrow is the BIG DAY! lol, and im so excited! My first 100m race. Its the only thing thats been on my mind for the last month, and I know it will go well. The training has been great, as well as the tapering! I feel ready.

Today is my day off. All my muscles feel absolutely great. Ive been eating well, drinking tons of water (all month actually) and ive been imagining every step my race. Im just ganna keep relaxing today, icing, elevating, watching Arrested Development, man that show is funny.

can’t wait to run fast and relaxed tomorrow. I know how I’m going to warm up, and I know how im going to run, the same way ive always been training, nothing special.

pc

270

Good luck man!

271

Thanks a lot Cortese!

I have raced my first race,
I “marked” up to the blocks,
I kept my composure,
as I raced against clocks.

The racers were huge!
with muscles and ego,
I wore black and rouge,
“BAM!” see me go…

alright, enough with the poetry. I ran 11.55 FAT today at my first ever race in the 100m mens open heat. 20-99yrs, infact, one guy was 78 years old, and ran just below 14 seconds! AMAZING!!!

The anitcipation was very nerve recking, and the other athletes were very intimidating! although, I stayed as relaxed as possible. Many discussed their fancy pancy scholarships to the states, or their previous times at other events. I think i was the youngest there (20) and more than likely the only athlete to never have competed before.

A good description of how I felt prior to the race is that feeling you have before you write your final exam in university, yes, just like that.

But I didnt move a muscle when I was set at the blocks, and I felt very good coming out of the blocks and clearing my hand, considering my prior two weeks of block training.:smiley:

Im pretty sure I ran a very solid 60m, but just lacked that somthing extra to finish strong in the last 40…or at least thats what I think. It was all kind of a blur. I was only thinking about pumping my arms and staying relaxed, and then it was all over! lol, i can’t wait to race again.

I finished 10th out of 24 sprinters (minus the 78 yr old :stuck_out_tongue: ) and missed the qualifying cut by just ender 2 tenths.

Can’t say Thanks enough to my coach and friend Herb! peace.

272

nice job man congrats way better then my 100m opener hahaha.

273

Thats a great first ever 100m. You got potential man. Sub 11 easily in your future.

274

Great job! Shame that you haven’t been timed before, it would have been good to see the improvement.

What were the conditions like?

275

Ah, thanks a lot everyone!:smiley: All the support is just great!

The conditions were perfect yesterday, a slight breeze, and about 25 degrees celcius (77F). Ive never been on another track, so I can’t compare the surface, Ill just assume it was great as well!

as for future training, I’m going to focus more on the 100m specific training. Which works out well as I really enjoy the 100m, and I wont be playing University soccer this year due to my work commitments.

So I will shift from general speed work two days a week, to speed work/speed endurance/ special endurance three times a week. Im really stoked, especially as I still have 2 months of summer left!

I will start my shift in training next week however, as I promised a friend a tempo session tomorrow, and I am having my wisdom teeth out this wednesday.

276

yeah i PB’d by alittle when i ran on the jack brow meet. Really great track, kelowna has good weather up there in the summer. over here in the bigcity its all shit. Everyone runs really well going down to the states.

277

Senri when were you at the Jack Brow? Was it this year or previous years?

Monday July 2nd

Tempo:

1+1+1++
1+2+2+1++
1+2+2+1++
1+1+1++

total 1800m

Tuesday July 3rd

had a solid warm up ~ 40min. Although, kind of felt flat footed today, just not as bouncy as usual. But I made the best of it!:smiley:

Sprints
o 5 x 30m block sprints

  • 3, 4, 7, 7, mri - I found the longer rest intervals better for the proceeding sprint this day.

Weights

  • had a pretty damn descent weight session today. I finished my 12 week on cycle of my pre supp (NOZ) arginine, creatine, ethyl esters, etc…so im on a 4 week off cycle now.
    o Power Cleans
  • sets - 3,3,3,2,2,
  • 70kg, 80kg, 90kg, 100kg, quite a few attempts at 102.5kg…really came close at the end! I know ill get it for sure next time, then 105 will be in the bag!
    o Back Squats
  • sets - 3,3,2,2
  • 205lbs, 225lbs, 245lbs, 255lbs
  • These felt great! I went really low for full back squats. Ive never lifted 255 before, and I got it up twice, it was really intense!
    o Bench Press
  • sets - 3,3,2,2
  • 135, 155, 185, attempted 205 again and CAME SO CLOSE!! ARG! lol, i really should have had it, so close to locking out! But I have a really good feel for it and will get it next time for sure!!!
    o Then did a bunch of secondaries and some good static stretching to end the session

Recovery & Regeneration
o post supp
o contrast shower!
o stretching
o ZMA

Wednesday July 4th

HAD MY WISDOME TEETH OUT TODAY!!! ALL 5 OF THEM! lol, i had an extra one? So i took wednesday off, and today doesnt look like ill be doing much more than video gaming…

cheers!

278

no it was previous, i went last year and had lots of fun up there. My coach went told me wasnt as good as the last, also there was malfunctioning of the fireworks and stuff like that.

279

'ts been a while! lol. Havent done much since last wednesday due to having my wisdom teeth out (all 5!) Im still on the perscription for the rest of this week and my stitches come out wednesday. Sleeping hasnt been great since the surgery.

Been trying to eat as much as possible, but its hard, and painful! Im sitting around 165-170lbs lately.

Monday July 9th

First day back since small surgery.

Warm up (45min)
o jogging, hurtle walkovers/unders, tempo runs
o dynamic leg swings on ground, running A’s, accelerations, standing leg swings.

Speed Work
o 4 x 30m blocks starts - 5 mri

  • these felt pretty good, I was playing around with my blocks and made some comforting adjustments.

Weights
o Power Cleans - 3, 3, 2, 2

  • 80kg, 90kg, 90kg, attempted 100kg but just wasnt feeling it in the weightroom today?. No worries though:D
    o Front Squats - 3, 3, 2, 2
  • 155lbs, 185lbs, 205, 215, good and low:)
    o Bench Press - 3, 3, 2,
  • 155lbs, 185lbs, 185lbs, wasnt going to attempt 205 on a mediocre day like today

Did some core work (8 exercises), and didnt bother with secondaries.

Tomorrow I will tempo and do secondaries and get back into it for wednesday!! Special Endurance!

280

Tuesday July 10th

Here is some sprints and power cleans from my session yesterday

normal and slow motion

Tempo

o ended up swimming a bunch laps today at the pool as it was occupied and I couldnt do my normal water running.

o Then hit the gym and did some secondaries.
incline press, skull crushers, seated row, lat pulldown, and romanian deadlifts.

Just ganna take er easy for the rest of the day, drink lots of water, stretch, and get a good sleep.