WRCortese5's Training Journal

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421

4/18/06

Clear sunny day today made for a nice tempo session. Usual warm up, then me and my teammate (the one who ran 34.8 yesterday) were the only ones there so we did the workout together. First we did 6x100m at 70%, with fast walk on the turns for recovery. Then once those were done, we did 4x150m at 70% and the session was done. Main objective was to keep our legs loose and get a flush from yesterday. He needed it more than I did, but both served us well. We were talking about stuff all day, including the 4x400 and how we need to go below 3:20 to make an impact on our chances to get to state meet. I think in the next couple weeks, we are going to do some pretty special things on the track.

422

4/19/06

Great day today. Woke up early to get some food in me, got to the track at 12, and started the warm-up. It was 76 degrees when we started, no clouds in the sky, perfect weather. We started off with 2 x 200m; I ran mine in 22.6 and 22.4 w/ rolling starts. Full recovery between runs, then ran 1 x 100m to pace the last 200 for the guys; I ran the straight; I think it was ~10.8-10.9 w/ rolling start. Full recovery again, then finished with 1 x 300m in 38.0. Good workout today.

Probably gonna go to the beach later with some friends too. Should be fun.

423

cortese do you go deep on your squats,like have your quads inline with your hips. It looks like your almost full when doing it. Or doy ou do abit above parallel where the hips are inline with the knees but the quads are high abit. Its hard to describe but ppl with developed quads you dont know if they are going 90 abit above 90 or abit below 90.

I ask this question cause when i go back to squats i wonder how long it would be good to do just quarter squats (about 80% deep) rather then parallel so as to not put to much pressure on my back and knees. Thanks in advance.

424

Senri,

I base my squats that hips are in line with the knees, then I am pretty much parallel. I may go a bit below it, but I rarley go deep. I may switch to full squats in the summer, but I have never done them so it will take some work. I would say practice going as deep as you can with lighter weight. Once you get that down, you can start bumping the weight back up, while using the technique you used with the lighter weights.

425

4/21/06

After yesterday’s rest day, I felt much better and ready to go for today’s workout. Our workout was supposed to be 1 x 352 yards (320m) from the blocks, rest full recovery, then 1 x 352 yards (320m) with a rolling start. I only did the first rep from the blocks and called it quits, my hamstring was feeling a little off/tight, so no need in re-aggravating it. There were 6 of us in the first rep; From Lane 3, I finished 3rd in 39.4h; 1st place was our #1 guy from Lane 4 in 38.3h, 2nd place was from Lane 2 who came out of nowhere this week in 39.3h, and 4th place was our 3rd leg of the 4x400 relay in 39.9h.

352y from blocks:

1st- 38.5
2nd- 39.3
3rd- 39.4 (Me)
4th- 39.9
5th- 40.3
6th- 40.5

I was done after that… I think our 4x4 may be set now, with the guy who came in 2nd may be replacing one of our guys now… We’ll see what coach decides. This guy has a previous PR of 49.14, and has been running 53’s all year until latley… He’s coming on strong… We’ll see!

426

4/22/06

Nothing today. Rested up. My hamstring is feeling sore from this past week. I’ll be ice massaging all night and tomorrow, and using the spa; I haven’t been able to get in the spa all week, plus it hasn’t helped that the trainers were out all week. So I havent gotten the usual treatment that I have been getting.

427

4/24/06

Today was just some tune-up reps before conference trials on Wednesday. 300-200-150, going through the frst 100 at 12.0 from a rolling start. I felt flat, and my coach knew it, so he told me to just cool down after the 200 rep. I was a little agitated all day, mainly because I was still thinking about the hamstring. But once I went onto the football field for Spring Ball drills, it was like it wasn’t there. I was flying out there today… Interesting… I think my warm-up was pretty shitty for track, people kept rushing me because I always take the longest to warm up.

Weights:
Bench: 2x5 (235)
Lat Pulls: 2x5 (190)

Once again, it’s down to crunch time. Wednesday, BIG 7 CONFERENCE TRIALS @ Merrit College, 400m Heat 3, Lane 3 of 3 Heats. Looking to make the finals, crossing my fingers all goes well!

4x400 is gonna be the showstopper this year for us though I have a feeling… :eek: :cool:

428

Good luck, I’m sure you’ll kick some butt out there!

stop worrying about your hamstring though…let your coach/physiotherapists/message therapists etc. worry about that…you just go out there and give’r all you got! :slight_smile:

429

Thanks, Andrea… If I had a massage therapist, that would help :cool: … But yeah I’m through worrying, I’m focused on the one lap tomorrow. :smiley:

430

Howd it go!?

431

4/26/06

Well, it seems like nothing has really gone my way this season. Basically sums it up in a whole. Today was just a horrible race from start to finish. We arrived at the track at 2:35, and my race was scheduled for 3:30. I had to walk fast to the track, put my stuff down and immediatley begin warming up. I usually just hang out for a little then I give myself plenty of time to get warm and focused.

Weather was great, conditions couldn;t have been better. But today, I just didn’t feel in it. Even when I did my warm-up accelerations, I couldn’t get any pop from my legs. I felt flat and heavy, and just all around not there. As much as this was going on, I was still nervous and wanted to do well.

Unfortunatley, I placed 3rd in my heat, 11th overall with a horrible time (for me) of 52.21. I had no kick after 200m. Trouble was there was a 48.xx runner in lane 2, I was in lane 3, and as soon as I felt him pass me at the 100m mark, I tried to go with him. It was even until about 250m, then I had nothing to give. It’s pretty embarrasing for me to run like that, especially when as a 16 year old sophomore in high school I set my PB of 51.79 and haven’t been able to run faster since then. What is going on??? Injuries, little time for preparation (football), and conflicting schedules in the Spring really limit how much I can recovery without worrying about Spring Football, weights, track workouts, rest days, etc.

I am just really frustrated, mad, upset, and just very dissapointed in myself. I expected so much more from this season than what had come; The hamstring injury obviously didn;t help as I was out for pretty much 4 weeks, and still plagues me mentally. All I have left to salvage now is the 4x400 relay. I have come to decide that for some reason I am a great relay runner, but when it comes to the open, I can’t put it together. I can just let go in the 4x4 and dish out 50.xx like it’s nothing; but run 50.xx in the open? Hmm I have YET to do that.

So, this little rant of mine is over. I am over it, but I want to make the most from the 4x400 and do the absolute possible best we can with what we got. I think we may dip under 3:20 if everything falls into place.

432

Dont worry Cortese, everyone has their days, its totally cool. YOu seem to have the right attitude, thats where it counts, im positive you will greatly improve in the future:D You now have that much more to prove to yourself, so keep at 'er.

433

Hey man!
Take it from me…I know how you feel.Keep pushing man…Struggle will eventually overcome resistance. Just be diligent and remember what is driving you and why you put yourself through the things you do.You will hit 49 man and everything will be great.Remember,what makes someone great is how they respond to disappointments and failures.

434

Amen!

Keep it up Cortese…

435

Thanks guys. I’m still trying to get over this (I’m pretty hard on myself if you couldn’t already tell). I probably won’t sleep well tonight. Oh well. I’ll rebound from this, I always do.

Also, I watched the race from 2 weeks ago when we ran the 3:23.13; I timed all the splits over just for the hell of it, and I timed myself about 10 times between 49.8-50.3… Too hard to see the line on the track for the 2nd leg, but I was pretty consistent with 50.1-50.0. 49.x on my leg is coming very soon.

436

Cortese… I dont get it.’
Your training times are really good.
better than mine, but you still dont run below 50??
I know i can run a low 49 now, even with a slight hammy problem.(run 300 in 36.4 15’ than 200 in 24.2)

So what’s messing up your last 100.
If you can run 36 or even 35.50 several times in training than a 14 sec on the last 100 can’t be a problem.

Can you explain, what’s happening.
I know i cant run as fast in training as in a comp.
my training PB 200 rolling is 23.8(2006) my PB in comp =22.12(2002) and I know this year i will break 22 if i will be competing in a 200.

And I did expect that this was the case of allmost all athletes…but i might be mistaking

437

I agree. My training times indicate I should be running much faster than my competition races have been. I don’t understand what is going on. I have run a rolling 35.5 300m in practice; my last 100 is the weakest part of my race obviously. I have no clue why I can’t come home in at least 14. My training PB rolling 200 is 22.02h, but competition? haha 23.60 FAT. what the hell gives here? That’s a great question… It’s frustrating. Especially when only a few days ago I come out and run a 320m from the blocks in 39.5. I seem to choke in competition.

4/27/06

So today was OK. I did Spring Ball drills, everything was going well. No drops. Ran a 10 yard out in one-on-ones, and felt my right hamstring tweak a little in the same spot where I hurt it before. Now it is sore and I am icing the sh*t out of it. Hopefully I can run on Saturday, but if not we have alternates that are more than capable of filling in.

438

If FAT times and your training times differ so much, how do you clock your times?
electronic, by hand on yourself or your coach.
BEcause if your times are so much better than something is wrong with timing or execution(maybe a really long rolling start?)
for rolling i take 2-4 meters jog, than at the line I start accelerating.

It just seems impossible to me the gap is that big between them.
It’s a shame to get dissappointed after each comp like this.
Or do you have a stress problem about competition, like a friend of mine?
he always did great training tests, and for competition he could not perform due to stress.

439

Pindaman,

My coach times us. Our run-ups for the rolling starts are only about 5 meters. I do get a little pre-comp anxiety though. I really just can’t piece it together. I just am so relaxed in training and am not worrying about the “what will happen”, “how fast will I run today”, “Am I going to PB”, etc…

I mean shit, we have a 49.79 400m runner on our team, who I can run with in practice (his 300m PB w/ a rolling start is 34.8; mine is 35.5… So you would think I should be about right around 50.xx in the open). But the injury didn’t help and set me back 3-4 weeks. It seems like this hamstring problem is going to plague me; I need to get some manual therapry work done to correct the problems, get rid of adhesions (I’m sure my hamstrings are just loaded with them), and just get rid of the tightness. I am going to start looking into it and shell out the 20-40 dollars per session if that’s what it’s going to take to save my hamstrings from future reoccurences of injuries.

Anyways, yes, I am so dissapointed after most meets that I never know what to expect from myself, especially when in training I throw down some pretty decent times. It just has been a pretty depressing track season that didn’t go the way I wanted it. Ever since I injured my back, it hasn’t been the same for me…

440

a 34.8(training) runner that only runs 49.79. doe seem a little bad compared to others and me to I guess.
It still is a 14 sec in the last 100. I would almost think you can add up to a 0.6 sec in the training times to come to a more realistic calculation for the 400.