Fraser Young

[Fraser Young]

COMP 8

10 August

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

Good session, my planks progress a little each session which is the sort of approach I should be taking with my normal core workouts. Nice restorative day today.

11 August

MB Throws – 4 x 3 x 4kg
5 Bounds – 2 per leg, best of 12.30m
3 x 40m in 4.22/5.35 secs Freelap
2 x 120m (95%) in ~15.60 secs

24 degrees, dry track, cross wind. Good session, my 40’s were close to my best and I made a point to err on the side of being too relaxed in the 120’s so that I’m fresh for Wednesday. My diet has felt overly restrictive lately and I’m down to 68kg so I may push the calories for the rest of the day as I always feel more powerful when well fed.

12 August

Drills – A walk (MB), A March, A Skip (MB), A Switch 2 x 15m
Dribble Ankle, Calf, Knee, SL scissor w runout 2 x 20m
2 x 40m Technical Runs
Tempo – 10 x 100m with stretching
Abs (Planks, 2 sets of 4 exercises)
Mobility C

I was really cruising these but still hitting 16.5 for 100m, it felt low effort so I didn’t try to go any slower. I’m quietly optimistic about Wednesday and also ready for the season to end.

13 August

Mobility D

14 August – Race Day

Sutcliffe Park Open Meeting

100m – 12.20 (-0.2 m/s)

The final race of the season! Happy to get a season’s best, a shame I couldn’t get a tailwind or a larger improvement. I felt great in the warm up, registering a 4.15 second 30m with Freelap and then a 2.18 flying 20m. That would predict a 12.16 second 100m and I’ve previously been running about a tenth faster than my predictions.

Race execution wasn’t great, I was overly focused on my top speed running cue to the point of not really having a cue for the start. I was half a stride behind those around me coming out the blocks and never made up the ground. Top speed was good, usually I fade and this time I kept with the pack. With a stronger start I think I could have been low 12.1’s but nothing more.

My time only moves to 12.19 with wind correction which means my four races this season have been 12.26, 12.24, 12.23 and 12.19. I’ve not felt the same freshness in any race this season that I experienced last year so I don’t know if my taper is off or there’s still more fatigue for me to recover from.

It’s my last race but not the end of my season, I’ll be doing some 40’s for the next 2 ½ weeks and then a 6 week weights & plyo’s program that is an alternative to the usual start of my winter season. I did a very high volume program this year and it didn’t pay off, so next season I’ll be going the opposite direction and seeing how my body responds to lower volume with the same intensity. I trust my Freelap timing system enough that I don’t feel the need to compete in any more open meetings, though I may do my County Championships in March 2025.

Here’s a video of my race, I’m in lane 6, number 112.

15 August

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

More aches and pains post-race. I had to cycle across town and do my final plank session, otherwise I stayed relatively inactive for fear of pulling something.

Reflecting on the final race, it was a bit anti-climactic. I was resigned to not going sub-12 seconds and I’m so dialled in on my race predictions that it’s hard to surprise myself when I see the times.

I’m going to record the next few weeks leading up to the next program in a separate log so that’s it for this one.

[Fraser Young]

COMP 7

3 August

Everest – 3 x 3 jumps
Accels – 30, 40, 50m in 4.25, 5.38, 6.56 Freelap
3 x 80m in 9.85 secs Freelap
Bench Press – 2 x 2 x 92.5kg
Mobility A

Dry track, 22 degrees, -2 m/s wind. I was pleased with my top speed given the headwind, I still have some lingering fatigue which may be from all the weights I’ve done this summer. I’m already thinking ahead to next season where I’d like to have more focused periods of weight training then back off and mainly do sprints.

4 August

Drills – A walk (MB), A March, A Skip (MB), A Switch 2 x 15m
Dribble Ankle, Calf, Knee, SL scissor w runout 2 x 20m
2 x 40m Technical Runs
Tempo – 10 x 100m with stretching
Abs (Planks, 2 sets of 4 exercises)
Mobility B

Cruised these again in ~17.0-17.5 secs per 100m. I cut back on the volume of the first four drills, next season I want to try a minimum effective dose and it felt like an easy 4 x 2 x 5 metres to cut without much impact. Knowing I only have 15 metres means I give the drills more attention.

This time last week I did this session then ended up getting a stomach bug so I’m washing my hands very frequently out of paranoia. Ready for Tuesday.

5 August

Mobility C

6 August – Race Day

Tonbridge Open Meeting

100m – 12.22 (+0.1 m/s wind)

I started warming up 10 minutes early because it’s very crowded with ~50 people signed up for the 100m. I did two 30m runs as the first one I was distracted by the people near my lane who might accidentally step into it. Times were 4.25 and 4.22, it felt like the tailwind was 2 to 3 m/s. Flying 20m run was 2.15 secs. Correcting for wind I’d be happy to say that was 4.24 and 2.19 secs, which my 100m predictor says is 12.29.

As for the race, I was really happy with my start, though I was racing boys who weren’t using blocks so I’d expect to get a metre lead. Transition was good, probably too much focus on what other lanes were doing and no real plan for top speed running cues. I’d have liked to relax through the arms more and have better tunnel vision.

Once you adjust for the wind it’s 12.23, so it’s actually only 0.01 faster than 3 weeks ago. I still have some tapering to do, though it has been two weeks since I lifted weights.

Race video below, I’m in lane 3.

7 August

Yoga – 45 mins
Mobility E

Yoga in the office. Good focus on unlocking the hips.

8 August

Drills – A walk (MB), A March, A Skip (MB), A Switch 2 x 15m
Dribble Ankle, Calf, Knee, SL scissor w runout 2 x 20m
2 x 40m Technical Runs
Tempo – 3,2,3 x 200m in 35.2 secs avg
Waterloo – 10 reps in 3:00
Bataan – 10 reps in 3:45
Abs (Planks, 2 sets of 4 exercises)
Mobility B

A good session. Plenty of aches and pains today, a little left Achilles tenderness and my left glute has DOMS. My body is ready for a rest.

9 August

Broad Jump, 4 – best of 250cm
Pogo Jumps – 3 x 8
30,40,50m in 4.30, 5.43, 6.44 secs Freelap
70,80,90m in 8.65, 9.86, 11.01 Freelap
Bench Press – 2 x 2 x 92.5kg
Mobility D

Dry track, 22 degrees, cross wind. Very rusty in my first few runs, then realised I’d missed parts of the warm up. Still felt a bit flat today but it’s less than 72 hours since my race and the only place I could fit this session in my schedule.

Will do some submax runs on Sunday and then my final race on Wednesday. I’m after a season’s best on Wednesday, I’d like a decent tailwind so I can get something better than 12.22.

[Fraser Young]

COMP 6

27 July

Everest – 3 x 3 jumps
Accels – 30, 40, 50m in 4.23, 5.35, 6.46 Freelap
60, 70, 80, 90m in 7.40, 8.56, 9.52, 10.90
Mobility A

Dry track, 22 degrees, +2 m/s wind rising to +4. I had my wind gauge out and ready to go, to be fair it’s quite close to my estimate which is reassuring. Where I struggle is anything above +3 m/s. Good session, lovely weather and the wind helped me to some fast-ish times. Around 1.08-1.10 per 10m which is 1.10-1.12 adjusting for the wind. The last run may have been longer than 90m, I didn’t have my measuring wheel so I paced it out conservatively after seeing the 9.52 80m.

Interesting to see how well I recover in 72 hours. I almost cut the 90m but wanted to see how I run in 3 days time. Next season I’m going to seriously consider dropping to 2 speed sessions and maybe doing weights on different days so the sessions aren’t 2.5 to 3 hours long.

28 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 – 10 x 100m with stretching
Abs (Planks, 2 sets of 4 exercises)
Mobility B

Last time I did this session I ended up going quite hard. Dialled it right back to 17.0-17.5 secs per 100m. I did a 90 minute hike later in the day but at a relaxed pace, then lots of BBQ food. Tomorrow is a rest and Tuesday I plan to run a 100m and a 200m at my local track and time it with Freelap.

29 July

ILL

Had a stomach bug that left me inactive for 7 hours until I finally threw up. Depending on how I sleep I may push back the 100m run but it’s a tight schedule so not many other places I can fit it.

30 July

Broad Jump, 2 – best of 251cm
Full warm up
30m 3 point – 4.26 Freelap
20m fly – 2.21 freelap
100m from blocks – 4.22/7.58/9.79/12.02 Freelap (30/60/80/100m)
Mobility D

29 degrees (!), dry track, +0.4 m/s wind (thanks Anemometer!). In one of my most stubborn moves to date I completed this session as planned. I wanted to still run a timed 100m today despite struggling with a stomach bug. I kept down my breakfast and an early lunch, then decided if I can broad jump at least 240cm I’m in good enough shape to sprint. What I didn’t factor in was that the broad jump was in my cool garage and the track was roasting. I struggled a lot with the heat, having to crouch down to catch my breath after the shorter warm up sprints. My initial plan was to wait 30 mins and do a 200m but I was feeling the ill effects from the 100m so called it a day.

Race execution was strong, my track doesn’t have 100m straight so the first 10-15m was a bend. I didn’t have a time in mind and I’ll take what I ran. If you add in 0.20 reaction time you get 12.22, and correct for the wind and it’s 12.25, very similar to what I ran in my last race (12.24 wind corrected).

My 100m calculator spits out 12.34 when I put in my 30m and 20m fly but I think the pressure of running a timed 100m makes me faster. I feel like I’d go even faster competing against someone but given how I felt 24 hours ago I’m really happy to get the session done. It’s now 2 light days, then tempo, then speed, and possibly an open meeting next Tuesday.

31 July

Mobility E

1 August

Bench Press – 2 x 2 x 92.5kg
Res. Band Rotator Cuff – 2 x 2 x 10
Pendlay Row – 2 x 6 x 80kg
Pull ups – 2 x 6 x 12.5kg
Mobility F

A bit tougher than usual given my recent stomach bug, I’m likely a bit undernourished but don’t want to rush out and scoff a load of food. I’ve entered the next open meeting which will be Tues 6th August, instead of dreaming of sub-12 I’ll settle for a wind corrected season’s best, which is anything under 12.24.

2 August

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 35.3 secs
Waterloo – 20 reps in 5:32
Bataan – 20 reps in 7:18
Abs (Planks, 2 sets of 4 exercises)
Mobility G

I’m happy to now be able to run 35 secs so consistently for 200m. Kept the circuits relaxed but didn’t reduce the volume. I’ve learned from previous seasons finishing that my fitness drops quite quickly when I stop working hard so I’m keeping the tempo and circuit volume into the final weeks.

Obviously not the best week given the stomach bug but I got a 100m time under my belt and feel like it’s set up nicely for my final races of the season (Tues 6th and Wed 14th).

[Fraser Young]

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 Young]

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.

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