Young runner's training journal winter program 2012/2013

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1

This was deleted from the original thread:

(Up until around January 14th, all ‘distances’ were stepped off, not measured, so not very accurate)

WEEK #1

DECEMBER 2012
Tues 4th

SPECIAL ENDURANCE

4 x 20m, first 2 Stand, last 2 Push-up starts:
(3.91, 3.88, 4.21, 4.44)

2 x 30m, Push-up starts:
(5.50, 5.70)

2 x 300m, 7" recovery:
(48.13, 50.31)

Wed. 5th

TEMPO

Big Circuit

Medicine Ball workout #1:
2 sets of 15, (6 pound ball):

Chest Pass
Overhead Pass
Lunging Chest Pass
Lunging Overhead Pass
Situp Chest Pass
Situp Overhead Pass
Seated Lateral Pass Right
Seated Lateral Pass Left
Reaching Crunch Pass

Thur 6th

SPECIAL ENDURANCE

4 x 20m Push-up Starts:
(4.18, 4.06, 4.13, 4.07)

2 x 5 x 60m Hill runs, 8 degree to 12 degree slope, 12" rest between sets:
(10.56, 10.56, 10.83, 10.58, 10.62
10.63, 10.45, 10.32, 10.38)

Fri 7th

TEMPO

Medicine Ball workout, 4 x 100m:
Push Throws
Reverse Overhead throws
Alternate Side throws

Big Circuit + between each set, the following:

10 pushups + 30 crunches + 10 Squats between sets

Sat 8th

STRENGTH ENDURANCE

2 x 100m Hill runs @ 8 degree to 12 degree slope:
(17.34, 17.47)

Running A’s:
100m
80m

2

WEEK #2

DECEMBER 2012

Mon 10th

TEMPO

Big Circuit

Running A’s:
4 x 40m, 3 min. rest between reps

Medicine Ball workout #1
3 sets of 15 each

Tue 11th

SPECIAL ENDURANCE

4 x 20m PU Starts:
(4.32, 4.08, 4.02, 4.06)

4 x 30m PU Starts:
(5.82, 5.43, 5.44, 5.19)

2 x 300m, 10 min. rest between runs:
(45.07, 45.82)

Wed 12th

TEMPO

Big Circuit

Medicine Ball workout #1
3 sets of 15 each

Thur 13th

SPECIAL ENDURANCE

4 x 20m PU starts:
(3.90, 3.94, 3.91, 3.88)

Hill Runs (Hill gradually increases 7 degree to 12 degree slope), 2 x 4 x 60m, 2 min. rest between runs, 15 min. rest between sets
(10.75, 10.90, 10.82, 11.19, 11.14)
(11.13, 11.15, 11.33, 11.25, 11.09)

Fri 14th

TEMPO

600m Breakdown

Sat 15th

STRENGTH ENDURANCE

Hill Runs (7 degree to 12 degree slope):
100m: (18.25)
80m: (14.46)

Running A’s, 2 x 100m

(1 inch of snow on both the hill runs and track)

3

WEEK #3

DECEMBER 2012

Mon 17th

TEMPO

Big Circuit

Medicine Ball Workout #1
3 sets of 15 each

Tue 18th

SPECIAL ENDURANCE

4 x 20m Standing Start:
(3.64, 3.87, 3.80, 3.65)

4 x 30m, PU Start:
(7.44, 7.27, 7.52, 7.31)
(Because of snow and ice covering track/grass, all runs done on asphalt parking lot with a layer of fine sand)

3 x 200m, 5 min. rest:
(28.32, 28.82, 29.78)
ran on 3 degree slope hill, flattest area at park, should have given more recovery time)

Wed 19th

TEMPO

5 x 300m

Thur 20th

SPECIAL ENDURANCE

4 x 10m, PU starts:
(2.66, 2.57, 2.69, 2.71)

4 x 20m, PU starts:
(4.12, 4.15, 4.03, 4.00)
(All runs above done on 20% smooth concrete, 80% asphalt)

Hill Runs, 2 x 4 x 80m, 3 min. rest, 20 min. rest between sets:
(16.03, 15.58, 15.03, 15.33, 15.32, 16.08)
(Stopped due to signs of exhaustion, Hill was wet asphalt with layer of sand, 16 degree slope hill, should have had more recovery time)

Fri 21st

TEMPO

600m Breakdown

Sat 22nd

STRENGTH ENDURANCE

Hill Runs, 2 x 80m: (16.41, 16.53)
(Ran on 16 degree slope hill, wet asphalt with layer of sand)

Running A’s, 120m + 100m

4

WEEK #4

DECEMBER 2012

Mon 24th

TEMPO

Big Circuit

Medicine Ball Workout #1
3 sets of 15 each

Tue 25th

4 x 20m, PU starts:
(4.09, 4.21, 3.87, 4.01)

4 x 30m, PU starts:
(5.41, 5.37, 5.51, 5.12)
Ran on very smooth concrete)

2 x 50m+50m+50m+50m+50m+50m
(1:10.03, 1:08.76)
(No stop, turn and run, 15 min. rest between sets…300m runs broken into 50m due to snow/ice, limited length of covered sidewalk)

Wed 26th

TEMPO

6 x 300m

Thur 27th

SPECIAL ENDURANCE

4 x 10m, PU starts:
(2.44, 2.45, 2.56, 2.56)

4 x 20m, PU start:
(4.22, 4.28, 4.09, 4.02)

2 x 30m, PU start:
(5.41, 5.58)
(All runs above Ran on sand covered asphalt parking lot)

Hill Runs, 2 x 3 x 80m:
(15.21, 15.82, 16.18)
(16.26, 16.95)
(Stopped due to signs of exhaustion, Hill is 16 degrees slope, with layer of fine sand on asphalt)

Fri 28th

TEMPO

600m Breakdown

Sat 29th

STRENGTH ENDURANCE

Hill runs, 80m, 60m:
(16.88, 12.46)

Running A’s, 2 x 120m

5

WEEK #5

DECEMBER/JANUARY 2012/2013

Mon December 31st

SPECIAL ENDURANCE

4 x 20m, PU starts:
(3.88, 3.84, 3.63, 3.71)

4 x 30m, PU starts:
(5.31, 5.16, 5.09, 5.27)

5 x 50m, (Non-stop, turn and run. In place of 250m run, as only 50m clear sidewalk)
20 min. rest

4 x 50m, non-stop, turn and run

(Changed day off to compensate for heavy homework days)

Tue. January 1st

No workout, not feeling well

Wed 2nd

OFF

Thur 3rd

SPECIAL ENDURANCE

4 x 10m, PU start:
(2.40, 2.50, 2.50, 2.52)

4 x 20m, PU start:
(3.92, 4.02, 3.94, 3.90)

3 x 30m, PU start:
(5.44, 5.18, 5.18)

2 x 300m, no stop, turn and run
(2:05.01)

(All above runs on wet, sandy asphalt)

Fri 4th

TEMPO

600m Breakdown

Sat 5th

Hill Runs, 100m (19.59)
(16 degree slope Hill, wet, sandy asphalt)

Running A’s, 150m, 120m

6

WEEK #6

JANUARY 2013

Sun 6th

TEMPO

Bike Workout, 95rpm for 25 minutes

Push-up/Sit-up core workout

Mon 7th

Special ENDURANCE

4 x 10m, PU starts:
(2.64, 2.39, 2.41, 2.49)

6 x 30m, PU starts:
(5.14, 5.21, 5.16, 5.06, 5.06, 5.07)

1 x 60m, PU start: (8.96)

250m: (38.70)
300m: (47.52)
(Did in reverse of program, finished at wrong cone on first run)

(All runs on Asphalt)

Tue 8th

TEMPO

6 x 300m @ 70%

Wed 9th

OFF

Thur 10th

SPECIAL ENDURANCE

4 x 30m, Block starts:
(4.64, 4.53, 4.48, 4.51)

1 x 20m, standing start: (3.51)

1 x 30m, standing start: (4.68)

1 x 40m, standing start: (6.01)

600m (1.55.89)

(All runs on track, temp. 38 degrees F)

Fri 11th

OFF

Sat 12th

STRENGTH ENDURANCE

600m: (1:51.08)

Running A’s, 2 x 120m

7

WEEK #7

JANUARY 2013

Sun 13th

TEMPO

Big Circuit

Medicine Ball workout #1

Mon 14th

(All distances are accurately measured for all workouts)

SPECIAL ENDURANCE

4 x 10m, PU starts:
(2.32, 2.26, 2.21, 2.39)

4 x 30m, Block starts:
(4.66, 4.59, 4.50, 4.65)

1 x 50m, PU start: (7.27)

1 x 60m, PU start: (8.63)

300m: (44.47)
30 min. rest
200m: (28.15)

(All runs on track, Temp 30 degrees F)

Tue 15th

OFF

Wed 16th

TEMPO

6 x 300m @ 70%

Thu 17th

SPECIAL ENDURANCE

4 x 30m, PU starts:
(5.27, 5.08, 5.06, 5.41)

4 x 30m, Block starts:
(4.90, 4.84, 4.78, 4.77)

1 x 40m, Standing start: (6.13)

1 x 50m Standing: (7.35)

550m: (1:44.90)

8

WEEK #8 (Easy Week)

JANUARY 2013

Sun 20th

TEMPO

Big Circuit

Medicine Ball workout #1
2 sets of 15 each
(Planned to do 3 sets, but had to stop due to exercise induced allergic reaction/hives)

Temperature: 28F

Mon 21st

SPECIAL ENDURANCE

3 x 30m, Isometric Resistance from Block start, set at approximately 25% as consistent with her timed performance:
(6.50, 6.41, 6.88) (checking out new setup, need to lessen setting 1 notch)

4 x 30m, Block starts:
(5.07, 5.01, 5.02, 4.85)

2 x 40m, Standing:
(6.40, 6.51)

(Stopped workout early because of reported pain in right quad. She said she had this pain since beginning of workout, which after watching video is obvious and effected performance)

Temperature: 26F

Tue 22nd

TEMPO

6 x 300m @ 70%

Wed 23rd

OFF

Thu 24th

4 x 30m, Standing:
(4.94, 4.79, 4.64, 4.80)

4 x 30m, Bock starts:
(4.70, 4.77, 4.80, 4.71)

500m: (1:29.65)

Temperature 26F

Fri 25th

TEMPO

Big Circuit

Sat 26th

STRENGTH ENDURANCE

Running A’s: 150m, 120m

9

WEEK #9

JANUARY/FEBRUARY 2013

Sun 27th

TEMPO

Big Circuit

Mon 28th

SPECIAL ENDURANCE

4 x 10m, Block start:
(2.01, 2.02, 1.95, 1.96)

4 x 30m, Block start:
(4.66, 4.74, 4.78, 4.76)

1 x 40m, Stand: (5.98)

1 x 50m, Stand (7.11)

1 x 60m, Stand (8.46)

300m: (43.56)
35 min. rest
200m: (28.90)

(Felt fatigued running 200m)

Tue 29th

TEMPO

6 x 300m @ 70%

Wed 30th

SPECIAL ENDURANCE

4 x 30m, Standing:
(4.70, 4.71, 4.74, 4.51)

4 x 30m, Block starts:
(4.45, 4.60, 4.69, 4.58)

1 x 40m, standing: (5.96)

500m: (1:29.78)
45 min. rest
450m: (1:19.90)

Thu 31st

OFF

FEBRUARY

Fri 1st

(Did warm-up but felt pain in left knee, stopped workout)

Sat 2nd

Did not do scheduled workout due to pain in left knee.

Lifted weights, upper body only, instead.

10

WEEK #10

FEBRUARY 2013

Sun 3rd

TEMPO

Big Circuit

Mon 4th

SPECIAL ENDURANCE

4 x 10m, Standing:
(1.96, 2.02, 1.94, 1.85)

4 x 30m, Block start:
(4.53, 4.68, 4.52, 4.77)

1 x 40m, Standing: (6.45)

1 x 60m, Standing: (8.85, bad start)

1 x 50m, Standing: (7.63)

300m: (took video, did not time, due to poor angle at finish, unable to get accurate time from video)

Tue 5th

TEMPO

6 x 300m @ 70%

Wed 6th

SPECIAL ENDURANCE

4 x 30m Standing:
(4.95, 4.96, 4.65, 4.63)

4 x 30m, Blocks:
(4.42, 4.63, 4.61, 4.59)

1 x 40m, standing: (5.96)

1 x 50m, standing: (7.25)

450m: (1:20.71)

Thu 7th

OFF

Fri 8th

TEMPO

Big Circuit

Sat 9th

STRENGTH ENDURANCE

Running A’s: 150m

11

WEEK #11

FEBRUARY 2013

Sun 10th

RACE DAY!

Her first, ever, Indoor meet, “Dempsey Indoor Open” at University of Washington

She is in Lane #3, with yellowish green top.

When she heard the announcer say that she was out early, she panicked, thinking she started too fast and slowed down, letting the others get further ahead… she then realized in the last turn that she had better speed back up, as she had less distance to go than she first thought…the smaller track confused her.

//youtu.be/gQalPndFbCo

Ran in 1 event: 400m: (59.73)

Mon 11th

TEMPO

Big Circuit

Tue 12th

SPECIAL ENDURANCE

4 x 30m, Standing:
(4.68, 4.70, 4.58, 4.63)

4 x 30m, Blocks:
(4.49, 4.51, 4.51, 4.52)

300m: (43.73)
35 min. rest
120m: (16.96)

Wed 18th

OFF

Thu 14th

TEMPO

5 x 300m @ 70%

Fri 15th

TEMPO

Small Circuit

(Normally Speed Day, but meet tomorrow)

12

Sat 16th

Indoor Meet at University of Idaho

2 events:

1st event, 400m: (59.94)
She is in Lane #3 in orange top, black shorts

//youtu.be/2nOgzEM9aG0

She ran the 200m shortly after the 400m, in next post…

13

200m time: (26.54)

She is in Lane #2, orange t-shirt, black shorts.

//youtu.be/QnRDHRU1vKU

It was a 4 hour drive to the meet, which I did not give enough time for the drive. She slept the whole drive, when we arrived, she had less than a half hour to check-in, change and do a quick warm-up before her 400m.

She did remarkably well considering the circumstances.

She had not recovered from the 400m when she ran in the 200m race. She said her legs were “rubber” half-way, when she came out of the turn, she said all she could do was try to maintain.

Very good meet for her.

14

WEEK #12 (end of week beginning 7 day taper)

FEBRUARY 2013

Sun 17th

OFF

Mon 18th

TEMPO

5 x 300m @ 70%

SPECIAL ENDURANCE

4 x 30m Block:
(4.69, 4.65, 4.59, 4.60)

15 min. rest

1 x 80m falling start: (10.84)

20 min. rest

1 x 100m falling start: (13.69)

Wed 20th

TEMPO

7 x 200m @ 70%

Thur 21st

SPECIAL ENDURANCE

4 x 30m, Block start:
(4.50, 4.39, 4.39, 4.36…al PB)

1 x 50m falling start: (7.38, bad start…needs work)

1 x 60m falling start: (8.77, bad start, need to work on)

300m, Standing start: (43.13… another PB)

Fri 22nd

Starting Taper

2 x 10 x 100m @ 70%

Sat 23rd

4 x 30m, Block start @ 95%:
(4.60, 4.52, 4.59, 4.54)

1 x 80m, standing @ 95%: (10.9)

Medicine Ball, 1 set of 15 each, workout #1

15

WEEK #13 (end of Taper)

FEBRUARY/MARCH 2013

Sun 24th

OFF

Mon 25th

1 x 10 x 100m @ 70%, relaxed

Medicine Ball workout #1, upper body only

Tue 26th

4 x 40m, @ 90%, relaxed

Wed 27th

OFF

Thur 28th

4 x 40m, Easy, relaxed starts and runs

MARCH 2013

Fri 1st

Race Day

We went to University of Washington, “Final Qualifier” Indoor meet and was scheduled to run in the 60 meter and 200 meter events.

High school track officially started on February 25th, and due to confusion from those at the meet, it was unsure whether it would be a major violation if my daughter competed.

To play it safe, she did not compete.

She was hugely disappointed, but understood…we were all really wanting to get a reference after all her hard work.

I believe she would have done very very well, as she had PBs on her performance at the beginning of the taper.

We later found that there was no violation, and she could have ran, but again, it was better safe than sorry.

16

Nice job! What are plans for spring/summer? AAU/USATF summer series?

17

Right now, she is in track ‘limbo’.

Today was her 3rd day at her ‘new’ school, and she is 4 practices short of the required 10 beginning of season practices (season actually started Feb. 25) to qualify to run in this weekends, or any upcoming meet.
Her last meet was February 16th.

She has kept up her fitness before joining this school, but not as organized as the previous program.

This May through July she will definitely be competing in AAU and USATF meets and a couple large, quality annual meets in the Northwest. She is going to try to get a couple other sprinters together and see if they will train with her and go to the meets too… hopefully help grow the summer aspect of the sport here.

Then, sometime in September, she will start a whole new GPP program then onto a new SPP, which I have already been planning.
We are both curious as to how rewarding the next program will be, considering the gains from the last one, and we didn’t really find out the final performance level… which leaves something to wonder.

I’m so happy to have a daughter with such a love and unwavering drive for something…and for a wife who puts up with both of us and enjoys it too…
I imagine some people think we are crazy, as each summer most of our vacation is 2 or 3 day weekends spent in some other town at a track meet… but, we make sure we enjoy whatever sites and fun things each place has to offer… it never gets old.
And, we do our share of camping and other travels too… time goes by too fast, can’t waste it!