Ok guys wrcortesse ran 11.74/23.91 into another strong headwind today, I expect good things to come once we get to week 5. Upcoming week is a bye week and I am predicting 11.5 once he resume his racing schedule (week 4). The next 3 speed workouts will have a heavy emphasis on Speed Endurance. I’ll let him tell the rest of the story.
Yeah it was a decent meet, winds were definitely not as bad as last week but still a headwind nonetheless. Plus it was cold tonight as opposed to last weeks heat wave, and there have been fires all around norcal/central CA so lots of smoke in the air. I need to relax big time in the 100 and be more aggressive out of the blocks.
200 was better this week, took it out a bit tentative around the turn as it started to get pretty cold. Still need to relax last 50m and just ride it out. I think I can go 11.4-3/23.3-1 by my last race if I just let it happen.
Naw I think you will go 11.1-2.
Hey, just for the hell of it I’ll keep competing with you by staging my own meets from here on out. Since my real season is effectively over as of tomorrow, it’ll give me a bit more experience.
And nice race. You absolutely kill me on the 200M.
Cool you’re doing well, keep up the good work.
Yeah I still have work to do, 200 times will still drop as I went fairly conservative on the turn; and last 40-50m need to relax and not fight it. My goal is to be able to run an aggressive turn and finish strong without losing form.
100 I know will improve as today I went back to old habits of fighting it and not letting it happen. Need to relax and hold form.
Times are gonna drop, need a few races to get the feel of things and focus on running MY race not worrying about who’s around me.
6/27/08
Speed 460
2x20 3 pt
2x60 (30) 3 pt
80-100-120 3 pt
-Brought everything down just a notch today (~95-98%) to focus on relaxing and keeping form throughout every rep which I was able to do.
-No blocks today unfortunately.
-Weights tonight after work.
6/27/08
PM Weights
A1.) Powerclean 4x2x80%
B1.) Back Squat 3x2x295
C1.) Bench Press 4x2x90% (Had to use 260 tonight, so not quite 90%)
-Powercleans, squats pretty easy. Bar speed was good.
-Bench was a little tough. I was tired for whatever reason (speed work/8 hours of work beforehand maybe? lol) and 265 just felt blah so I knocked down to 260 for all sets.
-Time for sleep. Tempo tomorrow.
6/28/08
5x200, 200 walk recovery bt reps. Extensive tempo this time, done ~33-35 seconds.
BB Circuit A/B 2x10/1x10 a bit later after work.
6/29/08
Helped gf move pretty much majority of the day so no training today, will train tomorrow and rest Tuesday. No meet this week.
6/30/08
Speed
2x5 OHB Throw
2x30 3 pt
300-200-120 3 pt (37.2, 23.9, 14.0) (15 min. rest after 300, 12 min. after 200)
Weights
A1.) Powerclean 4x1x90%
B1.) Bench Press 3x2x235
-First time doing a rep over 200m, not too bad I’d say. I recovered fairly well considering that, only needed about 15 min to recovery (was planning on 20 or more).
-Weights nice and easy; powercleans are tough without bumpers but still manage.
look like you may be prime for 11.5 next week.
Hope so, I just gotta relax and run tall and it’s there.
Well lost my last few training sessions, but Ive been training. I ran 11.67/23.89 this past week, not bad after not racing for a couple weeks. Still wasn’t the happiest though, was expecting at least 11.5/23.5-6; my 200 this week felt like shit after 150.
I was a bit sore the next day in the obliques, quads, calves, and hamstrings. Strange.
I’ll update from today on…
7/11/08
Speed
3x30 3 pt
4x60 (30) 3 pt (6 min)
Weights
A1.) Powerclean 4x2x80%
B1.) Bench Press 3x2x235
Was supposed to do 2x2x295 back squat but no access to normal gym tonight, so had to work out in my garage (don’t have a squat rack).
-Speed reps felt good today. Tomorrow and sunday’s stuff should be good!
7/12/08
5x200/walk 200
BB Circuit A/B 2x10/1x10
7/13/08
2x30 3 pt
2x150 Stand (15 min) 95%
Powerclean 4x1x90%
Bench Press 3x2x235
Good couple training days. Ready for this week. Speed stuff today felt really good. Weights were fairly easy, powercleans feel easier this week. Bench press reps easy. I have my last week’s sessions so I’ll update that soon.
I thought u were suppose to do tread walks instead of 200’s?
Sat:
Warmup A
incline tread walk 15min/4/4
bb circuit A 2x10
You’re right, my F up.
7/15/08
3x20 block start
OHB Med Ball throw x5
Feeling good, I had my gf out there mimic a start cadence and clap her hands to signal the gun. I was reacting pretty fast off the sound and the starts felt quick. Med ball throws felt good too, furthest one got out to ~19.5m with a 6.5 lb ball. Averaged around 18-19m/throw.
Let’s see how tomorrow goes! 
7/16/08
100: 11.60
-Pretty decent start today. Last 20m I tightened up just a little when I felt someone come up on me to my right. I’ll take it though, still improving.
200: 23.98
-Not my best race. I drew lane 2 and the runner in lane 3 was all over the place. He must’ve ran in my lane for 30-40m, I literally had to slow down so I wouldn’t trip over him or collide. I figure that alone cost me a couple tenths since I had to be so conservative on the turn.
Next week I expect 11.5x/23.7-5 if everything goes well. Only 2 races left so gotta go out on a positive before I being fall training!
So my race on 7/16 went fairly well. Best 100 so far of my races in 11.60, 200 not so good in 23.98.
Anyways, last couple days of training have been going very well and am confident my last 2 races will be good ones. I expect 11.5-4/23.7-5 this coming week.
7/17/08
Rest
7/18/08
Speed: 350
3x30 3 pt
4x60 (30) 3 pt (6 min)
Weights
A.) Powerclean 4x2x80%
B.) Bench Press 265x1, 275x1, 265x1
-Weights were good, didnt require much warm up as I was already fairly warm from the speed work.
-265 went up fairly fast on the bench, 275 required a bit more effort but nothing that I had to struggle more than 2 seconds with.
7/19/08
Tempo 800
4x200 65%, 100 walkback recovery.
BB Circuit A/B 2x10/1x10
-Nice and easy!
7/20/08
Speed 150
3x30 3 pt
1x60 3 pt
3x5 OHB Throw
Weights
A.) Powerclean 4x1x90% (Went up alot easier than it has lately)
B.) Bench Press 245x1, 255x1, 245x1
-90% on my powercleans hasn’t felt like that lately, usually a bit tougher. Prob cuz the speed work today was reduced down.
-Bench stuff easy.
Rest tomorrow, neural stuff Tuesday, then big race Wednesday!
So my race on 7/16 went fairly well. Best 100 so far of my races in 11.60, 200 not so good in 23.98.
Anyways, last couple days of training have been going very well and am confident my last 2 races will be good ones. I expect 11.5-4/23.7-5 this coming week.
7/17/08
Rest
7/18/08
Speed: 350
3x30 3 pt
4x60 (30) 3 pt (6 min)
Weights
A.) Powerclean 4x2x80%
B.) Bench Press 265x1, 275x1, 265x1
-Weights were good, didnt require much warm up as I was already fairly warm from the speed work.
-265 went up fairly fast on the bench, 275 required a bit more effort but nothing that I had to struggle more than 2 seconds with.
7/19/08
Tempo 800
4x200 65%, 100 walkback recovery.
BB Circuit A/B 2x10/1x10
-Nice and easy!
7/20/08
Speed 150
3x30 3 pt
1x60 3 pt
3x5 OHB Throw
Weights
A.) Powerclean 4x1x90% (Went up alot easier than it has lately)
B.) Bench Press 245x1, 255x1, 245x1
-90% on my powercleans hasn’t felt like that lately, usually a bit tougher. Prob cuz the speed work today was reduced down.
-Bench stuff easy.
Rest tomorrow, neural stuff Tuesday, then big race Wednesday!
So my race on 7/16 went fairly well. Best 100 so far of my races in 11.60, 200 not so good in 23.98.
Anyways, last couple days of training have been going very well and am confident my last 2 races will be good ones. I expect 11.5-4/23.7-5 this coming week.
7/17/08
Rest
7/18/08
Speed: 350
3x30 3 pt
4x60 (30) 3 pt (6 min)
Weights
A.) Powerclean 4x2x80%
B.) Bench Press 265x1, 275x1, 265x1
-Weights were good, didnt require much warm up as I was already fairly warm from the speed work.
-265 went up fairly fast on the bench, 275 required a bit more effort but nothing that I had to struggle more than 2 seconds with.
7/19/08
Tempo 800
4x200 65%, 100 walkback recovery.
BB Circuit A/B 2x10/1x10
-Nice and easy!
7/20/08
Speed 150
3x30 3 pt
1x60 3 pt
3x5 OHB Throw
Weights
A.) Powerclean 4x1x90% (Went up alot easier than it has lately)
B.) Bench Press 245x1, 255x1, 245x1
-90% on my powercleans hasn’t felt like that lately, usually a bit tougher. Prob cuz the speed work today was reduced down.
-Bench stuff easy.
Rest tomorrow, neural stuff Tuesday, then big race Wednesday!
So my race on 7/16 went fairly well. Best 100 so far of my races in 11.60, 200 not so good in 23.98.
Anyways, last couple days of training have been going very well and am confident my last 2 races will be good ones. I expect 11.5-4/23.7-5 this coming week.
7/17/08
Rest
7/18/08
Speed: 350
3x30 3 pt
4x60 (30) 3 pt (6 min)
Weights
A.) Powerclean 4x2x80%
B.) Bench Press 265x1, 275x1, 265x1
-Weights were good, didnt require much warm up as I was already fairly warm from the speed work.
-265 went up fairly fast on the bench, 275 required a bit more effort but nothing that I had to struggle more than 2 seconds with.
7/19/08
Tempo 800
4x200 65%, 100 walkback recovery.
BB Circuit A/B 2x10/1x10
-Nice and easy!
7/20/08
Speed 150
3x30 3 pt
1x60 3 pt
3x5 OHB Throw
Weights
A.) Powerclean 4x1x90% (Went up alot easier than it has lately)
B.) Bench Press 245x1, 255x1, 245x1
-90% on my powercleans hasn’t felt like that lately, usually a bit tougher. Prob cuz the speed work today was reduced down.
-Bench stuff easy.
Rest tomorrow, neural stuff Tuesday, then big race Wednesday!