- This topic has 31 replies, 1 voice, and was last updated 2 weeks, 4 days ago by
.
-
Posts
-
Comp – Week 8
21 February
Warm Up 2
Drills D – 2 x 20m w runout
Tempo – 2 x 5 x 100m in 16.2, 16.5 secs
Pull ups, handstand – 2 setsSome fast times unintentionally, opened with a 15.4 and ran a few more 15.* during the session.
22 February
Warm Up 1
Trek (skip height, skip distance, SL scissor, bent leg scissor, alt bound) – 3 x 20m
Blocks – 30, 40, 50m in 4.40, 5.52, 6.67 secs
60, 70, 80m in 7.86, 9.06, 10.17 secs (30/40/60m in 4.40, 5.55, 7.86 secs)
Hex DL – 2 x 2 x 125kg
Bench Press – 2 x 2 x 50kgDamp track, 11 degrees, -4 m/s wind. I felt so flat today, I did a 7km hike with my daughters yesterday which may or may not have contributed. The times weren’t too bad considering, and I will take it for what it is and keep going with my final taper.
23 February
Abs – 3 mins
Warm Up 2
Drills D – 2 x 20m w runout
Tempo – 2 x 6 x 100m in 17.6, 16.7 secs
Pull ups, rope climb, handstand – 2 setsDid abs while I was waiting to leave. A slower paced session but I accepted it would be the case as I was running and didn’t choose to adjust my intensity. Getting some tightness in my left calf during the day but it didn’t impede my workout.
24 February
Warm Up 1
CMJ (no dip), hop CMJ – 3 reps
MB Throws (Chest, hop Chest) – 3 reps
Blocks – 20,30,40m in 3.20, 4.36, 5.48 secs Freelap
70m (95%) in 9.34 secs (30/40m in 4.52, 6.64 secs)
Bench Press – 2 x 2 x 50kgDamp track, 13 degrees, -4 m/s wind. The first few block starts were mediocre and then I caught a nice one for the 40m run. Something to bear in mind when I have a race that I need a few starts to find my rhythm. My body feels like it could sleep 11 hours but I always end up waking after 6-6.5 hours which is frustrating.
25 February
Rest
26 February
Warm Up 1
CMJ (no dip), hop CMJ – 3 reps
MB Throws (Chest, hop Chest) – 3 reps
Blocks – 10,20,30,40m in 2.04,3.26,4.48,5.66 secs FreelapDry track, 11 degrees, -6 m/s wind. Flat, flat, flat. My calves are giving me a nice bounce but in terms of producing power I wasn’t there today. I managed some 1.94’s to 10m while warming up but the wind was really gusting and holding me back. I also opted for shorts today and my legs were a lot colder than usual, which may impact times.
Usually three days before a race I feel incredible and I’m desperate to do more in that session, but I’ve also learned that I could drop a tenth over a few days from being well rested and tapered, so hard to read too much into today.
27 February
Rest
I had an office day which meant it was slightly less restful than usual.
Overall a very forgettable week, but it’s all about what happens on Sunday.
Comp – Week 9
28 February
Full Race Warm Up
It was 9.30am so I didn’t feel that energetic, maybe a lesson about what time is best for sprint sessions. I will aim for ~11am tomorrow to run the flat out 60m, with the option of then running a second one the following Thursday.
My indoor seasons seem a bit anticlimactic, I train and train, then taper, and I don’t have any real enthusiasm about running great times.
On the plus side it’s warmer weather next week and spring tomorrow.
1 March
Full Race Warm Up
Blocks – 2×10, 30m in 2.08, 1.97, 4.49 secs Freelap
Flying 20m in 2.34 secs
Blocks – 60m in 7.98 secs (20/30/40m in 3.30/4.49/5.65)Wet track, 8 degrees, -6 m/s wind. F**king British weather. I was really pleased with the second 10m block start, and it’s at least reassuring that both my 30m from blocks and first 30m of my 60m run were identical times. The last 20m of my 60m from blocks was also 2.34 seconds.
Adjusting for the wind it becomes 4.43 secs to 30m and 1.14 secs at top speed, meaning 60m in 7.83 secs. Adding on reaction time then brings it back up to 8.03 secs, which is not what I’d hoped for.
I plan to do one final 60m timed run on Thursday, and then the indoor season is over. I am taking it as a learning experience, and next winter I will probably look to bring the volume down by 15-20% and see what that does to my training times.
2 March
Warm Up 2
Drills D – 2 x 20m w runout
Tempo – 7 x 100m in 16.8 secsSuper-chilled. I’ve not had a difficult conditioning session in a while now and I’m starting to feel like I’ve gone beyond tapering into the end of indoor season deconditioning.
3 March
Full Race Warm Up
Lovely conditions today, shame I wasn’t doing the time trial now. Calves are a bit unresponsive so I’ll use the massage gun on them this evening, thighs felt really powerful though.
4 March
Rest
5 March
Full Race Warm Up
30m in 4.44 secs (first 3m in 0.96 secs)
Flying 20m in 2.23 secs
60m 3 pt in 7.83 secs (3/30/40m in 0.93, 4.39, 5.52 secs)
60m 3 pt in 7.70 secs (3/30/40m in 0.81, 4.25, 5.39 secs)Dry track, 16 degrees, -4 m/s wind. Forgot my blocks which is a little frustrating for my final session. I didn’t trust the comparison to 30m from 3 point so I set a cone up at 3 metres to see how I did in the first few strides. The final run (0.81 secs) is really suspicious and possibly a case of the release button sticking to my thumb and giving the impression of a quick start. I was most pleased about the flying 20m in 2.23 secs, despite a relaxed first 30m (4.47 secs) that ended up being 7.83 secs across 60m – identical to my first max effort run. I wasn’t pleased with my top speed in the first flat out effort (2.31 secs for 20m fly) so I rested 15-18 minutes and had a second run, which was near enough identical if you ignore the first 3 metres.
I need to work on my taper because this was a bit of a lame finish to the indoor season and I’m glad I didn’t do any open meets. I massaged my calves on Tuesday and had an office day on Wednesday which I think impairs me on the Thursday session (it’s about 90 mins of brisk walking for the round trip).
I’ll start my outdoor season in 9 days time, and next week I’ll just do some basic maintenance work and try to rest up.
- You must be logged in to reply to this topic.