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Post-Program – Week 2
15 February
Rest
16 February – Race Day
Sutcliffe Park Open Meeting – 2 x 60m
Race 1 – 7.83 secs
Race 2 – 7.89 secs
Well I wasn’t expecting that. My warm up felt decent, I did a standing 5 bound to 12.40m which is pretty average for me, but a flying 20m run in 2.17 secs with a bit of a tailwind, so maybe a 2.20 wind corrected. There was nothing inherently wrong with my race execution, though I did fade in the final 20 metres.
For the second race I did broad jumps in the warm up and managed 2.60m, almost a PB. My flying run was down at 2.28 by then and I tried a few block starts to 10m (~1.92 secs) then a 30m from blocks (4.31 secs), though that was with an experimental block setting that left me very slow to 10m.
I don’t have a timed acceleration for race 1 but if I put in 4.31 secs and 2.20 flying 20m into my 60m race calculator I get 7.82, so it really is a fair outcome. For context, last year in my final race I ran a 4.20 secs 30m in warm up and a 2.14 secs 20m fly, which was spot on for the time I eventually ran (7.62 secs).
This was only ever a race to get used to competing before the main run in two weeks time, but I was hoping for a faster time. There’s reasons to be optimistic from the training times and a good taper can make all the difference.
17 February
MB Chest Pass – 2 x 8 x 5kg
MB Slams – 2 x 8 x 5kg
Bench Press – 3 x 3 x 92.5kg
A1 Hanging Leg Raise – 2 x 10
A2 Russian Twists – 2 x 30 x 5kg
A3 Ab Wheel – 2 x 45 secsShort and sweet.
18 February
A Drills – 4 x 2 x 15m
Dribble ACK, SL Scissor – 2 x 20m
2 x 40m Build Ups
Tempo – 3 x 4 x 100m (30 secs / 2.5 mins) in 16.1 secs, 16.0 secs, 15.7 secsA big step up in intensity having read my old training logs and realised how fast I was doing these a few months ago. I was on the floor after the final set of tempo runs, the icy track didn’t help with acceleration or confidence at top speed.
19 February
Yoga – 45 mins
Relatively intense though most of that was on the upper body
20 February
Pogo Jumps – 3 x 20 secs
Broad Jumps – 4, best of 254cm
Standing 5 bound – 2 per leg, best of 12.10m
Blocks – 2 x 10m, 2 x 20m in 1.90 / 3.22 secs Freelap
Accels – 3 x 30m in 1.92 / 3.22 / 4.40 secs FreelapWet track, -4 m/s wind, 9 degrees. I was happy to not be cold but the wind was a real pain as it gusted to much more than -4 m/s. I was pleased with my broad jump as I felt a little flat, and then on the track I felt even flatter, no spring at all in the 5 bounds, which were into the wind. I had 1.90 in my head as a 10m time I wanted to go below but with the wind I’ll take it.
21 February
A Drills – 4 x 2 x 15m
Dribble ACK, SL Scissor – 2 x 20m
2 x 40m Build Ups
Tempo – 4 x 300m (2 mins) in ~54.7 sec averageI switched it up at the last second and opted for 300’s instead of repeat 100’s. The rule of thumb is to add 1 second per 100m for tempo runs so as I’ve been doing 100m in 16 secs it would be 18 secs per 100m for 300m, meaning 54 flat. Poor maths mid-run meant I thought I was aiming for 56 seconds on the first run and I eased down, which pulled my average up overall.
Reading over my training journal these past few weeks I feel like I’ve got a fast run in me, the weather never seems to behave which doesn’t help gauge where I am. More rain on Sunday and if there isn’t a strong wind that will be the key session for registering fast times, as the following Thursday will be very low volume.
Post-Program – Week 3
22 February
Exercise Bike – 40 mins (105 down to 80 Watts)
Poor sleep and my Oura ring is saying I have major indications of an approaching cold/flu. I feel run down and it was no surprise that my numbers on the bike were so poor.
23 February
Pogo Jumps – 3 x 20 secs
5 x 30E20F in 2.12-2.18 FreelapDamp track, 9 degrees, +6 m/s wind. It would have been another headwind but I set my timing gates in the opposite direction to give myself some nice overspeed training. Difficult to say what a true time is, I like to correct 0.01 secs per 10m for every 2 m/s wind, so the fastest runs might have been 2.18 secs or 1.09 flying 10m. The track was slippery so I couldn’t land broad jumps and the 5 bound with such a strong wind is pointless trying to measure.
I’m still feeling run down but my race isn’t for 7 days so not concerned.
24 February
MB Chest Pass – 8 x 5kg
MB Slams – 8 x 5kg
Bench Press – 3 x 2 x 95kg
Hanging Leg Raise – 10
Russian Twists – 30 x 5kg
Ab Wheel – 45 secs95kg went up quite nicely considering I’m only 67kg right now.
25 February
A Drills – 4 x 2 x 15m
Dribble ACK, SL Scissor – 2 x 20m
2 x 40m Build Ups
Tempo – 10 x 100m with stretching in ~17.5 secsChilled tempo session, felt really sharp which is a good sign. I accidentally ran one in 15.8 secs and after that I really relaxed it down and ran some 18’s. My stomach has been dodgy the last few days and I feel like I’m turning a corner, hopefully in time for a fast weekend race. Initial weather forecast for Sunday is dry, so I will look to do some Freelap times in the warm up area before and after the 60m race.
26 February
Concept2 Exercise Bike – 40 mins (140 down to 100 Watts)
The other week I struggled to pedal hard enough to hit zone 2 and I had the same thing again today. I spent 5 minutes at 125W and my heart rate didn’t budge above 100 bpm, so I pushed on to 140W which was a bit tiring on the legs, but it got me above 110 bpm. I was planning to do more zone 2 on Friday but I might rethink now depending on how explosive I feel tomorrow at the track.
27 February
Full Race Warm Up
Blocks – 20, 30m (95% effort)
60m (90-95% effort)Nothing too strenuous. I now know my race is at midday so I did this at 11am to mimic what will happen on Sunday. I felt springy during the warm up jog, not so much in the sprints but it was a strong headwind. I’m still finding it hard to mentally shake the 7.8* times that I ran the other week and I don’t really believe that I can dip under 7.70 on Sunday, which is a shame.
28 February
Concept2 Exercise Bike – 30 mins (130 down to 90 Watts)
Stretching – 25 minsI cut 10 minutes off the bike and brought along my copy of Kelly Starrett’s Becoming a Supple Leopard. I chose one stretch for each area of the body and I really felt some of them.
1 March
AM Walk – 25 mins
Cold Pool – 45 minsI got the blood flowing early with a walk, then later that morning I took my daughter’s swimming and the pool is pretty nippy so it’s a nice bit of cold therapy. I had a 25 minute sauna session in the evening and will have an elaborate bedtime routine to give myself the best chance at a good sleep.
2 March – Race Day
Sussex County Champs – 60m
Semi Final (4th) – 7.78 secs
Sprints – 30m in 4.26
Sprints – 2 x 50m in 6.48 (4.21, 5.33), 6.41 (4.18, 5.30)
Sprints – 60m in 7.46 (4.13, 5.24, 6.35)I felt great in the warm up, my bounds were going out quite far. In hindsight I would have liked to do a flat out 20m run and a longer acceleration, as it was I tried a 15-20m sprint and then built up to no more than 10m fly at 90-95% pace. Looking at my times afterwards, which were aided by a tailwind, I’d say I had more than a 7.78 in me.
The race itself was an okay execution, maybe lacking some power in the first few strides but otherwise I was pleased with it. The time is a bit slow as I was hoping for low 7.7’s. Based on the outdoor times it’s my top speed that wasn’t there this time around.
All done for the indoor season now, a few days off and then into a new program on Thursday (though the first week is a gentle introduction).
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