Forum Replies Created
-
Posts
-
W/C 11th August
11 August
Warm Up 2
A Drills (walk, skip, run) – 2 x 10m with 20m runout
Tempo – 111,1221,111 (1 = 100m, 2 = 200m) (16.7 secs, 34.3 secs)
GS Circuits – Road Rocks, Believer, Box Car 4 x 20m (5:18, 4:40, 7:56)
Abs – 3.5 minsHot day! I felt bouncy in the tempo runs and just went with what felt comfortable. Circuits were better than last time but still a crumpled mess by the last one.
12 August
Warm Up 1
MB Throws – 4 x 3
Blocks – 2 x 20m, 2 x 30m in 3.20, 4.35 secs Freelap
Accels – 2 x 40m in 5.45 secs
A1 Hex Bar DL – 3 x 3 x 125kg
A2 Squat Jumps – 3 x 3
B1 Ring Dips – 2 x 4
B2 Bench Press (Fast) – 2 x 4 x 50kg
DB OH Extension – Left 3 x 8 x 11kg, Right 1 x 10 x 11kg
DB Hammer Curl – Left 3 x 8 x 15kg, Right 1 x 8 x 15kg
DB Wrist Flexion – Left 3 x 20 x 3.5kg, Right 1 x 20 x 3.5kgDry track, 30 degrees, +2 m/s wind. Hit and miss with my blocks, some low 1.0’s to 4 metres then some 1.10’s. The 40’s were both good, supposedly under 1.00 seconds to 4 metres which is a first for me. I’m deliberately doing an imbalanced arm program to see if my body fat scales pick it up (for a YouTube video). My left arm is toast right now.
13 August
Rest
14 August
Warm Up 1
Drills (straight & bent leg scissor, alt. bounds, LLRR bounds) – 2 x 20m
Accels – 3 x 30m in ~4.42 secs
Sprints – 2 x 60m in 7.85 secs
Hard Tempo – 2 x 2 x 200m in 28.3, 28.1, 28.1, 28.7 secs
Pull ups – 8, 6
Chin ups – 8, 6
DB Incline Curls – L 8,8,7 x 11kg, R 1 x 8 x 11kg
DB Decline Skull Crushers – L 3 x 10 x 11kg R 1 x 10 x 11kg
DB Wrist Flexion – Left 3 x 20 x 3.5kg, Right 1 x 20 x 3.5kg
DB Wrist Extension – Left 3 x 20 x 1.25kg, Right 1 x 20 x 1.25kgDry track, 22 degrees, no wind. Another enjoyable session despite the times. I don’t know what’s going on with my first 30m because I’m starting to feel good in my new 3 point stance. I was around 1.13 secs for flying 10m which is fine given the weight training I’m doing. I didn’t think I faded that badly on the final 200m rep but the time suggests otherwise, as I was going through 100m in sub-14 every rep.
15 August
Rest
16 August
Warm Up 1
MB Throw – 2 x 5
Accels – 2 x 20m, 2 x 30m
Sprints – 4 x 30E20F
A1 Front Squats – 3 x 75,80,80kg
A2 Snatch Pull Jumps – 3 x 3 x 30kg
B1 Close Grip Bench Press – 2 x 4 x 70kg
B2 Split Jerk – 2 x 4 x 35kg
Concentration Curls – Left 3 x 12 x 8.5kg, Right 1 x 12 x 8.5kg
Seated DB Overhead Extension – Left 3 x 15 x 8.5kg, Right 1 x 15 x 8.5kg
DB Wrist Flexion – Left 3 x 20 x 3.5kg, Right 1 x 20 x 3.5kg
Abs – 3.5 minsOkay session, my Freelap receiver ran out of battery which reminded me just how lost I used to be training without it. Good lifts, could have gone heavier on squat. My left arm and in particular my forearm is really aching from this workload and I gave it even more to struggle with today.
17 August
Rest
W/C 4th August
4 August
Warm Up 2
A Drills (walk, skip, run) – 2 x 10m with 20m runout
Tempo – 111,1221,111 (1 = 100m, 2 = 200m) (17.5 secs, 35.3 secs)
GS Circuits – Road Rocks, Believer, Box Car 4 x 20m
Abs – 3 minsFollowing my University program which has funny names for general strength circuits. They’re all three exercises, with one for distance, so for example the first one is 20m bear crawl, 10 star jumps, 10 exchange push ups. My thighs were completely toast, it took 6 mins and the last one had reverse bear crawls and took about 7 minutes. Clearly my fitness is lacking.
5 August
Warm Up 1
MB Throws – 4 x 3
Blocks – 2 x 20m, 2 x 30m in 3.20, 4.35 secs Freelap
Accels – 2 x 40m in 5.50 secs
A1 Hex Bar DL – 3 x 3 x 120kg
A2 Squat Jumps – 3 x 3
B1 Ring Dips – 2 x 4
B2 – Bench Press (Fast) – 2 x 4 x 50kg
Abs – 3 minsDry track, 20 degrees +4 m/s wind. Good session, I had quad DOMS from the bear crawls so took a bit longer warming up. This summer I discovered that my block settings have been backwards for the last 18 years so I’ve now committed to having my right foot forward for all my starts.
Nice selection of gym exercises, I have TRX bands and I hooked those round the roof beams in order to do ring dips.
6 August
Rest
7 August
Warm Up 1
Drills (straight & bent leg scissor, alt. bounds, LLRR bounds) – 2 x 20m
Accels – 3 x 30m in ~4.40 secs
Sprints – 2 x 60m in 7.80 secs
Hard Tempo – 2 x 2 x 200m in 28.1, 27.9, 28.2, 28.2 secs
Warm DownDry track, 18 degrees, -2 m/s wind. I enjoyed that session even if my times were sluggish. I’m continuing with my adjusted 3 point start with my dominant foot behind and that’s likely costing me 0.05 seconds to my first step. The 60’s were good, 1.15 secs for 10m at top speed, again given recent weight training I’m fine with that. I was very pleased with my 200’s, I had to go through 100m in 13.5 secs to get 28 flat and I was knackered on the last rep. Deliberate warm down in this session, which was nicer than just packing up and going home.
8 August
Rest
9 August
Warm Up 1
MB Throw – 2 x 5
Blocks – 2 x 20m, 2 x 30m in 3.20, 4.35 secs Freelap
Sprints – 6 x 30E20F in 2.22-2.26 secs Freelap
A1 Front Squats – 3 x 75,75,80kg
A2 Snatch Pull Jumps – 3 x 3 x 20kg
B1 Close Grip Bench Press – 2 x 4 x 70kg
B2 Split Jerk – 2 x 4 x 35kg
Abs – 3 minsDry track, 21 degrees, swirling wind. First few blocks were incredibly awkward with the switched foot position but I got the hang of it towards the end. Nice flying runs, first few were slow but then got into a groove. Last rep was the fastest one. Good progress in the gym too, bumped front squats by 5kg.
10 August
Rest
Good week, still reeling from those bear crawls on Monday. I really appreciate the days of complete rest.
Post COMP – Week 2
21 July
A Walk, Skip – 2 x 10m
Dribble Calf, Calf Smashers – 2 x 20m
SL Scissor, Dribble Knee – 2 x 30m
Tempo – 2 x 6 x 100m avg 16.9 secsFirst tempo session in a while, opted for 50m jog/50m walk between reps and 100m walk between sets. It didn’t really trouble my breathing, it was more about active recovery.
22 July
AM
Exercise Bike – 30 mins (120W)PM
Bench Press – 3 x 8 x 60kg
BB Bent Over Row – 3 x 8 x 60kg
Pull ups – 8,8,6
OHP – 3 x 8 x 40kgSimple session, again nothing too demanding, though pull ups were too hard for three sets.
23 July
Yoga (45 mins)
24 July
Broad Jump, 4 – best of 262cm
Standing 5 bound, 2 per leg – best of 12.50m
A Walk, Skip – 2 x 10m
Dribble Calf, Calf Smashers – 2 x 20m
SL Scissor, High Knees – 2 x 30m
Accels – 20,30,40m (95%)Dry track, 17 degrees, +4 m/s wind. Another flat session, luckily only doing a few sprints today in preparation for the weekend. I’m a little worried that I’m deconditioning rather than tapering, but it’s only three days until my last sprints of this program. Correcting for the healthy wind would bring my broad jump down to the 250’s and my 5 bounds probably very low 12’s.
25 July
A Walk, Skip – 2 x 10m
Dribble Calf, Calf Smashers – 2 x 20m
SL Scissor, Dribble Knee – 2 x 30m
Tempo – 8 x 100m in 17.5 secsEarly morning session, held 20 second static stretches between each tempo run. I’ll rest up completely tomorrow ahead of the 100m & 200m sprints.
26 July
Rest
27 July
Race Warm Up
100m in 11.97 secs (30/60/80m in 4.23/7.52/9.70 secs) Freelap
200m in ??.?? secs (100-120m in 2.43, 120-150m in 3.59, 150-200m in 6.38 secs) FreelapDamp track, 18 degrees, +3 m/s wind. Classic Freelap failing when it matters. The final 100m of my 200m was in 12.40 secs which means almost nothing to me if I don’t have my first 100m. I felt good today, not the best sleep but sharp in the morning and was expecting to be near my best. Correcting for the wind it would be 4.26 secs which is up there in terms of 30m, and 1.11 secs for 10m split. Pleased with that, I might do some pure 20m flying runs on Thursday to see if I can’t sneak under 1.10 secs but otherwise this program is over.
If you correct for the wind and add reaction time my 100m would be 12.34 secs, around 5 hundredths faster than I ran in early June.
Post COMP – Week 1
13 July
Rest
14 July
A Walk, Skip – 2 x 10m
Dribble Calf, Calf Smashers – 2 x 20m
SL Scissor, Dribble Knee – 2 x 30m
30,40,60m (80-85%, relaxed)Short session, only wanted to get some drills and relaxed runs in today.
15 July
Rest
Travelling back to UK, hectic day
16 July
DB Skull Crushers – 3 x 8 x 10kg
DB Hammer Curl – 3 x 8 x 10kg
DB OH Extension – 2 x 10 x 7.5kg
Concentration Curl – 2 x 10 x 7.5kgVery short session, I’ll be doing upper body properly again soon and wanted a quick session to make sure I don’t have massive DOMS the first proper day back.
17 July
A Walk, Skip – 2 x 10m
Dribble Calf, Calf Smashers – 2 x 20m
SL Scissor, Dribble Knee – 2 x 30m
Broad Jumps, 4 – best of 260cm
Standing 5 bound, 2 per leg – best of 12.50m
Blocks 10,20,30,40m in 1.94, 3.17, 4.36, 5.57 secs
2 x 60m (85-90%)Dry track, 23 degrees, -3 m/s wind. I felt very flat today, no zip at all. I know my first 10m is usually low 1.8’s and I’ve always wondered how much difference the thumb release on the starter makes, so on my final rep I timed my first 4 metres (1.04 secs) and I’d like to do that regularly to get a feel for my block clearance/first few steps. The main session will be Sunday, 2 x 60m from blocks, so today was just about keeping the legs moving.
18 July
Exercise Bike – 30 mins (120W)
Back on the zone 2 training. I have a new approach which is to maintain the same wattage regardless of where my heart rate goes. My average HR climbed but not as quickly as I expected, finishing around 131 bpm (technically low end of zone 3). In terms of output it felt very easy.
19 July
A Walk, Skip – 2 x 10m
Dribble Calf, Calf Smashers – 2 x 20m
SL Scissor, Dribble Knee – 2 x 30m
3 x 80m stridesLight session, very relaxed strides in trainers.
20 July
Full Race Warm Up
A Walk, March, Skip, Switch – 2 x 10m
Dribble Ankle, Calf, Knee – 2 x 20m
SL Scissor – 2 x 30m
2 x 60m to 90% effort
Blocks – 2 x 60m (18 mins rest) in 7.76 (30/40m in 4.33/5.47) and 7.88 (4.36/5.64) FreelapWet track, 17 degrees, -3 m/s wind. Conditions were not the best, and I never know what difference a wet track makes. I was feeling a little flat and expecting the worst from the times. Correcting for wind, the first run is around 7.70, which is 7.90 secs with reaction time. I think that’s a fair reflection of how I felt today. The wind picked up for the second run but I wonder if having 18 minutes really isn’t enough for flat out race simulations. The real runs are next Sunday, if the weather is nicer I would like to go under 7.58 at 60m and 12.17 for the 100m (Freelap times) as those are my season’s bests from races. I recorded 4m times again and got 1.04 & 1.03 secs
COMP – Week 4
5 July
Rest
6 July
A Walk, Skip – 2 x 10m
Dribble Calf, Calf Smashers – 2 x 20m
SL Scissor, Dribble Knee – 2 x 30m
Build Up – 2 x 60m
Accels – 30,30,40,40m in 4.30, 5.45 secs Freelap
2 x 80m (95%) in 10.15, 10.40 secs Freelap (30,40,60m in 4.45, 5.62, 7.90)
60, 50m in 7.68, 5.46 secsDry track, 20 degrees, +4 m/s wind. Thrilled with this session, truly flat out to 30m and only the slightest hesitation once I hit upright running. Tailwind helped with the times but overall a real confidence boost.
7 July
Rest
8 July
Dips – 3 x 15
Machine Incline Chest Press – 3 x 6 x 65kg
Machine Rows – 3 x 8 x 70kgI was planning to do upper body at some point this week and happened to have some downtime near an outdoor free gym. Did a few sets of push and pull to tide me over.
9 July
A Walk, Skip – 2 x 10m
Dribble Calf, Calf Smashers – 2 x 20m
SL Scissor, Dribble Knee – 2 x 30m
Build Up – 2 x 60m
2 x (2 x 70m) in 8.9-9.0 secs Freelap
70mDry track, 16 degrees, no wind. The track I have access to on holiday is undersized so I couldn’t do 120m reps without a really sharp bend. Instead I did split reps and extended out the distance to accumulate more top speed work. For the second rep I eased into the acceleration, so it was more like a 40m flying run. The first 30m was 4.21 secs but I couldn’t back it up and other reps were 4.35, so I can’t be confident it wasn’t a faulty time. Top speed was 1.14-1.16 secs per 10m, quite sluggish, but it’s a very soft track.
Really pleased to do the session injury free on holiday, I’ll be back in Vilnius for the next session and then home in England by the time I start tapering and testing out my best 60m and 100m efforts.
10 July
Rest
A fair bit of walking. Really need to get some more exercise in as I don’t like back to back rest days. Could do some circuits and tempo runs from next week.
11 July
Rest
12 July
Full Race Warm Up
Accels – 30,30,40,40m in 4.30, 5.45 secs Freelap
2 x 100m in 12.18, 12.19 secs Freelap (30/50/70m in 4.25, 6.48, 8.74 secs)Dry track, 24 degrees, +2 m/s wind. Great session, really nice to step up in speed again and recapture the form I had earlier in this program. I should hopefully be able to push on in the next 1-2 weeks and taper enough to set some season’s bests. I was consistently running 1.11-1.12 secs for flying 10m and had a few 4.25’s in the 30m, which was what I had written down as an expectation prior to the session.
I’m back in the UK on the 15th, before that I may do a drills session and flush the legs out before travelling. The plan is to run a flat out 60m next weekend and then a 100m/200m the weekend after that, relying on Freelap times as I’m no longer a registered athlete.
