Fraser_9to5

[Fraser_9to5]

COMP 5

20 July

Everest – 3 x 3 jumps
Accels – 3 x 30m in 4.17/4.24 Freelap
2 x 150m in 18.45, 18.73 Freelap
Hang Power Clean – 2 x 2 x 62.5kg
Back Squats – 2 x 2 x 115kg
Bench Press – 2 x 2 x 92.5kg
Pendlay Rows – 2 x 6 x 80kg
Pull ups – 2 x 6 x 12.5kg
Abs (Planks, 2 sets of 4 exercises)
Mobility A

Dry track, 19 degrees, no wind. Some Freelap issues meant I didn’t get the first 30m or either splits of the 150m runs. I had a feeling something fast was coming following my 100m race on Wednesday as I tend to see nice training times in the first session post-race.

I combined this session with what usually follows, which is upper body work.

21 July

Mobility B

22 July

Drills – A walk (MB), A March, A Skip (MB), A Switch 2 x 20m
Dribble Ankle, Calf, Knee, SL scissor w runout 2 x 20m
2 x 40m Technical Runs
Tempo – 3,2,3 x 200m secs in 35.0 secs
Waterloo – 20 reps in 5:06
Bataan – 20 reps in 6:54
Abs (Planks, 2 sets of 4 exercises)
Mobility C

Good session, the slight reduction in volume (1600m vs 1800m) was noticeable and I completed my circuits faster than usual.

23 July

Broad Jump, 4 – best of 251cm
Pogo Jumps – 3 x 8
Blocks – 20,30,40,50m in 3.08, 4.22, 5.33, 6.45 secs Freelap
70,80,90m in 8.63, 9.74, 10.80 Freelap
Front Squats – 2 x 2 x 92.5kg
Mobility D

Dry track, 18 degrees, +2 m/s wind. I bought an Anemometer (wind gauge) and for the brief time before the batteries died it was registering a +1.5 m/s wind. I felt good today, I did a 90/90 hamstring stretch last night and felt like I had a bit of extra range of motion. For the longer runs I focused on more of a “stepping” action at top speed, mimicking the feeling of Knee Dribble drills, and that seemed to work really well.

24 July

Bench Press – 2 x 2 x 92.5kg
Abs (Planks, 2 sets of 4 exercises)

Yoga – 45 mins
Mobility E

Early upper body session, under 10 minutes, followed by planks. Did yoga at the office again, a bit tougher than usual with a lot of quad dominant holds.

25 July

Box Jumps – 3 x 3
MB Throws – 4 x 3 x 4kg
Standing 5 bound, 2 per leg – best of 12.60m
Accels – 3 x 40m in 4.38/5.55 secs freelap
120m (relaxed) in 16.27 secs freelap
A1 Nordic Curls – 2 x 4 x 5 sec
A2 Seated Leg Kicks – 2 x 8 secs
Mobility F

Wet track, 16 degrees, -4 m/s wind. Miserable. I felt really sluggish warming up but was pleased to go quite far in my 5 bounds. The accels were only a little off the pace, annoyingly I didn’t switch on some of my Freelap cones so the only split I got was at 90m which was 12.17. While it was a strong headwind, I would normally expect a relaxed 90m to be under 15.5 secs so this was my cue to immediately pack up and go home before the second run. I was using a new receiver chip but I can’t see why it would add a delay, I’m struggling to believe it was quite so slow today.

26 July

Bench Press – 2 x 2 x 92.5kg
Abs (Planks, 2 sets of 4 exercises)
Mobility G

Routine.

Excited to see how fast I run tomorrow having had such a dire last speed session. I weirdly find myself losing motivation at this point of the season when it should really be a culmination of all the hard hours I’ve put in.

[Fraser_9to5]

COMP 4

13 July

Drills – A walk (MB), A March, A Skip (MB), A Switch 2 x 20m
Dribble Ankle, Calf, Knee, SL scissor w runout 2 x 20m
2 x 40m Technical Runs
Tempo – 3 x 2 x 300m secs in 54.9 secs
Waterloo – 20 reps in 5:31
Bataan – 20 reps in 7:22
Mobility A

Good session, pace felt relatively easy and I handled the circuits well too. The plan is to do the speed session as normal tomorrow but skip the weights, then go back to my 10 x 100m tempo runs on grass on Monday as a pre-race taper.

14 July

Broad Jump, 4 – best of 248cm
Pogo Jumps – 3 x 8
MB Throws – 3 x 3
Blocks – 2×20, 2x30m in 3.12, 4.27 Freelap
4 x 60m (relaxed) in 5.45/7.75 secs Freelap (40/60m)

Dry track, 18 degrees, -2 m/s wind. The wind faded for some of the 60’s but overall it was impeding me. I had a hectic day yesterday and didn’t sleep well due to hay fever so the times were expected. I didn’t have time for mobility as I was out of the house and then watching the Euro 2024 final. The 15th involves extra stretching so I should be fine.

15 July

Drills – A walk (MB), A March, A Skip (MB), A Switch 2 x 20m
Dribble Ankle, Calf, Knee, SL scissor w runout 2 x 20m
2 x 40m Technical Runs
10 x 100m with stretching in 16.0 secs
Planks – 7 x 60 secs
Mobility C

Very relaxed 100’s, pleased with the times and in hindsight I could have backed off even further. I’m doing a plank program next month and was testing out one of the routines, couldn’t manage two of the moves and stopped at 40 secs.

16 July

Mobility D

17 July – Race Day

Sutcliffe Park Open Meeting – 100m
12.31 (-0.9 m/s wind)

I started warming up a bit early as I wanted a full 15 minutes between my flying 20m run and the race. One of the officials tried to clear my timing gates off the track just as I was about to run, so by the time I spoke to him and laid them out again it was 10-12 mins to the race. I ran a 3 point 30m in 4.25 and a flying 20m in 2.24. I felt a bit quicker than that on the day and my 100m prediction based on those two times would have been 12.47.

The gun was very soon after set, I was off balance for about 6-8 steps and was so close to falling on my face. I kept pace with the guy next to me but I think it might have been worth 0.05-0.1 secs if my start was executed well. The rest of the race was good, I remembered to relax the arms and didn’t stress when everyone else pulled away from me.
I only had ~5 hours of sleep which made me anxious in the morning. Considering this was after a full day in the office I will take it, and if you correct for the wind it’s a 12.24 which is slow, but I know there are clear places to improve.

I’m not sure if I will do all the scheduled races, I do like the idea of competing in a few and lowering the amount of hype around racing. I have ones on 30th July, 6th August and 14th August.

I’m still confident that I can run a sub-12 if my tapering goes well.

18 July

Abs (Planks, 2 sets of 4 exercises)
Mobility F

I’m doing a 30 day plank program and this was the first workout day. Some variations I’m really weak in so it has the potential to carry over to a more rounded core.

19 July

Drills – A walk (MB), A March, A Skip (MB), A Switch 2 x 20m
Dribble Ankle, Calf, Knee, SL scissor w runout 2 x 20m
2 x 40m Technical Runs
Tempo – 111,212,212,111 with 100m in 16.8 200m in 35.2
A1 Pull ups – 10,9
A2 L-Sit – 15 secs, 15 secs
A3 Dips – 15,14
Mobility G

I was a little off the pace and didn’t force it, nice to get back to training again.

Following the race on Wednesday I sat down and did some extensive number crunching. If you look at my training times, my 30m runs last year dropped to 4.36-4.40 at my peak, and this year I’ve only registered a single 4.40 with the rest more like 4.42-4.45. My 10m splits were 1.07-1.10 and right now they’re 1.10-1.13. One positive is that last year they came down nicely when I backed off weight training and I’m yet to fully do that this year. Overall I have a much better handle on what times I need to see to start running low 12’s, which would be sub 12 given the right wind.

[Fraser_9to5]

COMP 3

6 July

Climbed Snowdon – 5 hours

This was a group of 7 with mixed fitness levels so I found the pace very easy. Last time I climbed this was almost 2 years ago, it was a different route but that time was up and down in 3 hours.

7 July

OFF

Spent 7 hours on trains coming back from North Wales.

8 July

Drills – A walk (MB), A March, A Skip (MB), A Switch 2 x 20m
Dribble Ankle, Calf, Knee, SL scissor w runout 2 x 20m
2 x 40m Technical Runs
Tempo – 3 x 2 x 300m secs in 55.5 secs
Waterloo – 20 reps in 5:45
Mobility A (3 sets)

My legs were heavy after the weekend’s excursions, pleased with the 300’s but I was trying harder than usual to hit those times. I skipped one of the circuits. This is usually my Saturday session but the plan is to do my Sat-Wed sessions on Mon-Fri and then loop back round to Saturday for Comp 4.

9 July

Pogo Jumps – 3 x 12
MB Throws – 3 x 3
Blocks – 2×20, 2x30m in 3.10, 4.30 Freelap
40E20F, 40E30F in 2.31, 3.44 secs Freelap
Front Squats – 3 x 2 x 92.5kg
A1 Sprinter Sit ups – 1 x 12 x 20kg
A2 Bear Dog w Tap – 1 x 12
A3 Fifer Scissors – 1 x 25
Mobility B

Wet track, 17 degrees, -4 m/s wind. I misread the session and didn’t write broad jumps at the start, I will have to do them on Thursday. A lacklustre session, somewhat expected given the weekend. I brought a second phone to use as a starting gun for blocks and was pleased at my reaction times. Pencilled in Wed 17th July for my next race.

10 July

Yoga – 45 mins
Mobility C

Office yoga again. I drove to work and parked in South London as a dry run for next Wednesday, where I plan to compete after work. I can see it going badly but I’m thinking of it more as a data point than an open meeting. I will take my Freelap and get a timed 30m and flying 20m to then extrapolate to a predicted 100m. If I do that enough times I can start understanding what I could theoretically run in nearly every training session, which will help me a lot in programming.

11 July

Broad Jump – 256cm
MB Throws – 4 x 3 x 4kg
Standing 5 bound, 2 per leg – best of 12.35m
Accels – 30,40,50m in 4.25,5.40,6.48 secs freelap
3 x 60m in 4.20/5.35/7.65 secs freelap (30/40/60m)
150m in 4.30/11.25/14.80/18.55 secs freelap (30/90/120/150m)
Hang Power Clean – 2 x 2 x 60kg
Back Squat – 2 x 2 x 115kg
A1 Nordic Curls – 2 x 5 x 4 secs
A2 Seated Leg Kicks – 2 x 8 secs
Ab Ripper X – In & Outs, Bicycles x 2, Crunchy Frog 25 reps each
Mobility D

Dry track, 20 degrees, no wind. I’ll have to check, but that’s potentially a lifetime best in the broad jump. I changed my technique so it could be that, more aggressive with the speed of my arm swing. It didn’t seem to translate to a strong 5 bound so it was likely technique rather than increased explosiveness.

It took me a while to get into the session, I ran some 4.3’s for 30m before finding my speed. My acceleration was there but not the top speed, I always panic when it isn’t there but I know how much it can change from extra rest so I’m still enthusiastic about running on Wed. Nice to have a session with no wind for a change!

12 July

Bench Press – 3 x 2 x 92.5kg
Pendlay Rows – 2 x 6 x 80kg
Pull ups – 2 x 6 x 12.5kg
Mobility G

No issues.

Hard to tell where I’m at this week, and the disruption will continue as I plan to do four open meetings in 29 days.

[Fraser_9to5]

COMP 2

29 June

Drills – A walk (MB), A March, A Skip (MB), A Switch 2 x 20m
Dribble Ankle, Calf, Knee, SL scissor w runout 2 x 20m
2 x 40m Technical Runs
Tempo – 3 x 2 x 300m secs in 55.6 secs
Waterloo – 20 reps in 5:25
Bataan – 20 reps in 6:52

Great series of runs, nearly all of them 55.*. Felt good and full of energy, likely due to a few weeks of 95% intensity weights and speed sessions.

30 June

Broad Jump, 4 – best of 249cm
Pogo Jumps – 3 x 10
MB Throws – 3 x 3
Blocks – 2×20, 2x30m in 3.08, 4.22 Freelap
40E20F, 40E30F in 2.16, 3.25 secs Freelap
Front Squats – 3 x 3 x 90kg
A1 Sprinter Sit ups – 2 x 12 x 20kg
A2 Bear Dog w Tap – 2 x 12
A3 Fifer Scissors – 2 x 25
Mobility B

Dry track, 18 degrees, +6 m/s wind. Pleased with the broad jump, I felt I could have PB’d if I caught a good one but I only have 4 attempts. I tried a new cue for the blocks, using my arms to create more pressure having seen Noah Lyles do it on YouTube. My 20m times were 3.05 which is partially the wind but it did feel really nice in the first few steps.

Actually a bit disappointed in the flying runs, I thought I’d be 1.07-1.08 with no wind which would be a 1.04 with the tailwind I had. I’ve had a niggly right hamstring so I’ll just be grateful I had no injury flare up.

I plan to do the full week as normal, then instead of Saturday tempo I’ll be climbing Snowdon, and I’ll pick up training again on Monday with tempo. Next race is potentially 17th July, we shall see.

1 July

Drills – A walk (MB), A March, A Skip (MB), A Switch 2 x 20m
Dribble Ankle, Calf, Knee, SL scissor w runout 2 x 20m
2 x 40m Technical Runs
Tempo – 111,212,212,111 in 16.5/35.0 secs 100/200m
A1 Pull ups – 9,8
A2 L-Sit – 2 x 15 secs
A3 Dips – 2 x 12
Mobility C

Good session. Gymnastics is so much more enjoyable than the circuits.

2 July

MB Throws – 4 x 3 x 4kg
Standing 5 bound, 2 per leg – best of 12.50m
Accels – 3 x 30m in 4.25 secs freelap
3 x 60m in 4.17/5.30/7.48 secs freelap (30/40/60m)
150m in 7.75/11.15/14.60/18.15 secs freelap (60/90/120/150m)
Reverse Lunges – 2 x 6 x 50kg
RLESS – 2 x 6 x 82.5kg
A1 RDL – 2 x 6 x 92.5kg
A2 Swiss Ball Reverse Hypers – 2 x 12
B1 Nordic Curls – 2 x 5 x 4 secs
B2 Seated Leg Kicks – 2 x 8 secs
Ab Ripper X – In & Outs, Bicycles x 2, Crunchy Frog, Fifer Scissors 25 reps each
Mobility D

Damp track, +6 m/s wind, 14 degrees. A bit of rain and not the most enjoyable session. The 60’s were consistent considering it was only 3 minutes rest, almost a split 180m really. The main cue was a very relaxed upper body which has worked really well for me recently. Wasn’t able to replicate the 60m speed over 150m, a little surprised to go through 60m so much slower but the wind had died down at that point. Held my speed quite well to the line.

Great to only have 2 sets of this weight training, I’m ready to ease up and start running fast times every week. I did lightly sprain my right foot during the standing bounds, my fault for going straight into them without more of a warm up. It eased during the accelerations but I’m aware of it now a few hours later.

3 July

Bench Press – 3 x 3 x 90kg
Pendlay Rows – 2 x 6 x 80kg
Pull ups – 2 x 6 x 12.5kg
Mobility E

A rare chance to lift in the middle of the day, I had to double check the plates as 90kg felt so light. The whole session was a breeze.

4 July

Everest – 3 x 3 jumps
Accels – 3 x 30m in 4.27 Freelap
3 x 120m (relaxed) in 4.43/7.97/11.53/15.20 (30/60/90/120m) Freelap
Hang Power Clean – 3 x 3 x 57.5kg
Back Squats – 3 x 3 x 110kg
Mobility F

Dry track, 17 degrees, -4 m/s wind. The wind couldn’t make its mind up but was impeding me a lot in the 120’s. I felt very flat today and a little achey in the quads.

5 July

Bench Press – 3 x 3 x 90kg
Rotator Cuff – 2 x 2 x 10
Pendlay Rows – 2 x 6 x 80kg
Pull ups – 2 x 6 x 12.5kg
A1 Sprinter Sit ups – 2 x 12 x 20kg
A2 Ab Wheel Rollout with pull in – 2 x 8
A3 Prone Pull Through – 2 x 15 x 5kg

Going to North Wales later today and climbing Snowdon tomorrow so no time for mobility.

A very forgettable week, my wearable has said I’m not recovering well but I haven’t changed anything so I ignored it.

[Fraser_9to5]

COMP 1

22 June

Cooper Test – 2953m in 12 minutes
Mobility A

Another part of my annual fitness testing, I usually run ~2km of tempo at a faster pace so this is similar volume. I gave myself the day off from drills and circuits.

23 June

Broad Jump, 4 – best of 246cm
Vertical Jump, 3 – best of 58cm
MB Throws – 3 x 3
Blocks – 20,30,40m in 3.10, 4.20, 5.32 Freelap
Blocks – 4 x 60m in 4.22/5.35/7.60 secs Freelap (relaxed)
Front Squats – 3 x 3 x 90kg
A1 Sprinter Sit ups – 2 x 12 x 20kg
A2 Bear Dog w Tap – 2 x 12
A3 Fifer Scissors – 2 x 25
Mobility B

Dry, 19 degrees, cross wind. Great session today, the shorter block starts were flat out and I was thrilled with the times. Very relaxed upper body during the sprints, so much so that I have no idea what to expect when I look at the Freelap times.

I’m really benefiting from these relaxed runs, I complain of fatigue and then always err on the side of too little recovery. Next week is back to 100% and I wouldn’t be surprised if I set some training bests.

24 June

Drills – A walk (MB), A March, A Skip (MB), A Switch 2 x 20m
Dribble Ankle, Calf, Knee, SL scissor w runout 2 x 20m
2 x 40m Technical Runs
Astrand-Rhyming Cycle Test – 6 mins
Push ups – 46
A1 Pull ups – 9,8
A2 L-Sit – 2 x 15 secs
A3 Dips – 2 x 12
Mobility C

Another test, this time on an exercise bike. I thought it would be more strenuous than it was, it felt like a rest day for me. I also did the max. push up test and was very pleased with my result. That’s it for another year of testing, back to the track tomorrow.

25 June

MB Throws – 4 x 3 x 4kg
Standing 5 bound, 2 per leg – best of 12.35m
Accels – 3 x 30m in 4.22 secs freelap
3 x 120m (95%) in 4.22/7.60/11.00/14.45 secs freelap (30/60/90/120m)
Reverse Lunges – 3 x 6 x 50kg
RLESS – 3 x 6 x 82.5kg
A1 RDL – 3 x 6 x 92.5kg
A2 Swiss Ball Reverse Hypers – 3 x 12
B1 Nordic Curls – 2 x 5 x 4 secs
B2 Seated Leg Kicks – 2 x 8 secs
Ab Ripper X – In & Outs, Bicycles x 2, Crunchy Frog, Cross-Leg Sit ups, Fifer Scissors, Hip Rock & Raise 25 reps each
Mobility D

Dry track, 26 degrees, +4 m/s wind. Hottest day of the year so far, cloudy with a wind at the track but I felt the heat in my garage gym. Two of the three 120’s were really strong, I’m amazed how much I’m able to relax my whole upper body and it’s helping a lot with my times. I dreaded the weights a bit but got through it unscathed, next week it’s only 2 sets and then it’s gone until winter! I’m always itching to lift when the volume is low and then happy to see the back of it once it goes.

26 June

Bench Press – 3 x 3 x 90kg
Pendlay Rows – 2 x 6 x 77.5kg
Pull ups – 2 x 6 x 10kg
Mobility E

Pleased with the 10kg pull ups, this was 5.45am so not peak performance.

27 June

Everest – 3 x 3 jumps
Accels – 3 x 30m in 4.28 Freelap
5 x 150m (relaxed) in 4.40/11.72/15.15.50/19.45 (60/90/120/150m) Freelap
Hang Power Clean – 3 x 3 x 55kg
Back Squats – 3 x 3 x 110kg
Mobility F

Dry track, 21 degrees, cross-wind. My thighs were quite sore from the single leg work on Tuesday so acceleration felt very laboured. I ran a really nice series in the 150’s (19.4,19.4,19.5,19.1,19.4) with the 4th run being an overcompensation for what I perceived to be a slowing down on the third rep. My 10m fly times were up above 1.20 throughout so definitely a submax session. 55kg went up really nicely in the hang power clean, I almost skipped the back squats given my quad soreness but again the weight was submaximal so I eased through it.

I don’t have a race until mid-July but I’m away for a stag do next weekend so I have to plan ahead for the sessions I’ll do either side of that.

28 June

Bench Press – 3 x 3 x 90kg
Rotator Cuff – 2 x 2 x 10
Pendlay Rows – 2 x 6 x 77.5kg
Pull ups – 2 x 6 x 10kg
A1 Sprinter Sit ups – 2 x 12 x 20kg
A2 Ab Wheel Rollout with pull in – 2 x 8
A3 Prone Pull Through – 2 x 15 x 5kg
Mobility G

Very comfortable.

Overall a good week and I’m happy with where I’m at speed-wise, plenty of weeks to improve. I track some key metrics (30m time, broad jump), which I can compare to last year and I’m on a similar track, which would indicate ~12.1 secs for 100m. I have four comps lined up but I may try to stage my own with Freelap and see what time I can get. I do feel there’s something to be gained from racing other people though.

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