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Pre-Comp 1
10 Jun
MB Throws – 4 x 3
MB Throws – 2 x 3
Blocks – 20,30,40,50m
2 x 60m in 7.75, 7.73 (-1 m/s wind)
Back Squat – 4 x 3 x 110kg
Bench Press – 4 x 3 x 95kg
DB Row – 2 x 6 x 40kg
Pull ups – 14Relieved to see the back of the power matrix purely because it takes so much time to do 7 sets of squats and bench.
11 Jun
Drills – AABB x 2
Bike Tempo – 111,312,212,111 lvl 6, 140W
The Speed Code – Week 4 Day 2 (core/mobility)
A1 Pull ups – 2 x 8 (30 bpm)
A2 Handstands – 2 x 25 secsMy quads haven’t been recovering so I dropped a level on the exercise bike and my output went from 160w to 140w.
12 Jun
The Speed Code – Week 3 Day 1 (Warm up, Drills, Plyos)
MB Throws – 4 x 3
BB Step Ups – 3 x 6 x 60kg
BB RLESS – 3 x 6 x 70kg
Swiss Ball Reverse Hyper – 3 x 8
RDL – 3 x 6 x 80kg
Rotator Cuff – 3 x 8
A1 Nordic Curls – 2 x 4 (4 secs)
A2 Seated Leg Kicks – 2 x 8 secs13 Jun
The Speed Code – Week 4 Day 4 (core/mobility)
14 Jun
Plyo Series – 3 x 3
Broad Jump – 247cm
3 x 30m in 4.46, 4.28, 4.36 (+1.5 m/s wind)
2 x 120m (95%) split time 40/30f/50f
First rep from falling start in 5.41/3.31/5.76
Second rep from 3 point start in 5.52/3.37/5.70
Seated calf raise – 2 x 8 x 30kg
Bench Press – 4 x 3 x 95kg
Back Squat – 4 x 3 x 110kg
DB Rows – 2 x 6 x 40kg
Pull ups – 2 x 6 x 10kgNew stopwatch that does multiple splits. It has quite soft buttons which means it takes a few hundredths longer to stop the timer, which I feel is impacting my hand times. I might stick with my wrist watch when timing a single distance e.g. 30m and use the fancy stopwatch for split runs. I’m happy with 3.31 for 30m fly given I was 95% and accelerating off the bend.
15 Jun
The Speed Code – Week 4 Day 6 (core/mobility)
Pleased to progress through the second phase of the speed code core work. I’m trying to do the same for the speed work but I’m only dedicating one session a week to that. My times are coming along, I’ve been stuck at 4.40 for 30m for a while and it’s starting to drop to consistent 4.3’s.
My two options for July races are 11th and 19th. The one on the 11th is at a track I’ve raced on already and the 19th would be new to me. No preference yet, I’ll see how my training goes.
SPP 9
2 Jun
Drills – A Skip, Run A, B Skip, Run B 2 x 20m
Bike Tempo – 111,313,313,111 lvl 7, 160W3 Jun
MB Throws – 4 x 3
MB Throws – 2 x 3
Broad Jump 250cm
Blocks – 10,20,30,40m
80,100,120m in 9.82, 12.26, 14.35 (+5 m/s wind)
Bench Press – 8 x 75, 5 x 85, 3 x 90, 3 x 1 x 102.5, 5 x 87.5kgThe wind continues to be insane. I didn’t transition well in the second run and should have really landed around 12.10 based on the other two times. My quads were aching during the acceleration phase and I feel quite tired. I don’t know if doing bike tempo all the time is hitting my quads too much, it could be I try to mix it up on Sundays.
4 Jun
Drills – A-Skip, A-Run, B-Skip, B-Run 2 x 20m
Drills – Ankle, Calf, Knee dribble, SL scissor 2 x 20m
2 x 40m build ups
Tempo – 8 x 100m with stretching between reps
Massage Gun – 90 secs on calvesThis is my standard session before a meet but I cut the tempo short as I’d already been quite active earlier in the day.
6 Jun – Race Day
Tonbridge AC Open Meeting – 100m
12.01 (+0.6 m/s wind)
Having got there early I then dawdled and didn’t start my warm up on time, leaving me a little rushed. It was also crowded on the back straight so I was having to wait longer between each warm up run.
I timed myself for 30m at 4.40 and a flying 30m in 3.39, both slower than my County Champs in May. In that race I stumbled out the blocks to a wind assisted 11.95 and here I had a near perfect race execution. I reacted well and was in front to 30 metres, but lost ground at top speed and ended up last. I don’t care about the position, given I felt average during the warm up I’m really pleased with the time and hope to build on it this summer.
My race was uploaded to YouTube so you can see it below, I’m in lane 5 in the blue vest
SPP 8 (easy)
26 May
Bike Tempo – 111,312,312,111 lvl 7, 160W
GS Circuit – 20 reps27 May
MB Throws – 4 x 3
MB Throws – 2 x 3
Broad Jump 244cm
Blocks – 4 x 30m
5 x 60m (95%) in 7.75, 7.77, 7.79, 7.67, 7.87 (+2 m/s wind)
Bench Press – 8 x 75, 5 x 85, 3 x 90, 3 x 1 x 102.5, 5 x 87.5kg
Back Squat – 8 x 82.5, 5 x 95, 3 x 100, 3 x 1 x 115, 5 x 95kgMy penultimate run I pressed the stop button slightly before the line, then on the last run I over-compensated and pushed it too late. I imagine all runs were around ~7.78 secs
28 May
Drills – AABB x 2
Bike Tempo – 111,212,212,111 lvl 7, 160W
Copenhagen Plank – 2 x 20 secs
Side Plank Hip Abduction – 2 x 8
The Speed Code – Week 3 Day 2 (core/mobility)
A1 Pull ups – 12,10
A2 Handstands – 25 secs, 25 secsI put in adductor/abductor work which appears elsewhere in The Speed Code. The next phase of core is only 20 mins long which is great.
29 May
The Speed Code – Week 1 Day 5 (Warm up, Decels, Drills, Plyos)
MB Throws – 4 x 3
BB Step Ups – 3 x 6 x 60kg
BB RLESS – 3 x 6 x 70kg
Swiss Ball Reverse Hyper – 3 x 8
RDL – 3 x 6 x 80kg
Rotator Cuff – 3 x 8
A1 Nordic Curls – 2 x 4 (4 secs)
A2 Seated Leg Kicks – 2 x 8 secsI was spray painting my 2.5kg plates but it worked out well as 80kg was much nicer on RDL.
30 May
The Speed Code – Week 3 Day 4 (core/mobility)
31 May
Plyo Series – 3 x 3
Broad Jump – ??
2 x 30m in 4.37, 4.42 (another +5 m/s wind)
1 x 40yd in 5.19
5 x 80m (95%) in 10.25,10.03,10.12,10.08,10.02
Bench Press – 8 x 75, 5 x 85, 3 x 90, 3 x 1 x 102.5, 5 x 87.5kgWhat is up with this wind! I don’t know why I think I can not write down my broad jump and remember it later. First 80m was well below 95%, glad I time these.
1 Jun
The Speed Code – Week 3 Day 6 (core/mobility)
Another good training week, I don’t mind an illegal wind but it’s so strong I’ve no idea what I can actually run for these distances.
I have 100m on Tues 6th so the plan is to do a speed session as normal on the 3rd but drop the lower body weights, then on the 4th I’ll do the 10 x 100m with stretching which I always add before races.
SPP 7
19 May
Drills – AABB x 2
Bike Tempo – 111,313,313,111 lvl 7, 160W
MB Circuit – 10 reps in 3:17
GS Circuit – 2 x 20 in 8:03, 7:4520 May
Box Jumps – 3 x 3
MB Throws – 2 x 3
Broad Jump 241cm
Accels, 30m in 4.36 (+3 m/s wind)
Blocks – 3x30m
5 x 60m in 7.60, 7.50, 7.51, 7.65, 7.60 (up to +5 m/s wind)
Bench Press – 8 x 75, 5 x 85, 3 x 90, 3 x 1 x 102.5, 5 x 87.5kg
Back Squat – 8 x 82.5, 5 x 95, 3 x 100, 3 x 1 x 115, 5 x 95kgDoing the bench and the squat power matrix is quite time consuming, hopefully it isn’t all the time.
21 May
MB Circuit – 1 x 15 in 4:45
Bike Tempo – 111,312,212,111 lvl 7, 160W
MB Circuit – 2 x 20 in 2:37, 2:41
The Speed Code – Week 2 Day 2 (core/mobility)22 May
The Speed Code – Week 1 Day 5 (Warm up, Decels, Drills, Plyos)
MB Throws – 4 x 5
BB Step Ups – 3 x 6 x 60kg
BB RLESS – 3 x 6 x 70kg
Swiss Ball Reverse Hyper – 3 x 8
RDL – 3 x 6 x 85kg
Rotator Cuff – 3 x 8
A1 Nordic Curls – 2 x 4 (4 secs)
A2 Seated Leg Kicks – 2 x 8 secsI’m dropping to two track sessions per week so this middle session is a selection of exercises from The Speed Code and then my usual weights.
23 May
The Speed Code – Week 2 Day 4 (core/mobility)
24 May
Plyo Series – 2 x 20m
Broad Jump – 249cm
Blocks – 10,20,30,40m
2 x 2 x 90m (3 mins between reps) flying 50m in 5.35 & 5.60, 5.44 & 5.61
Bench Press – 8 x 75, 5 x 85, 3 x 90, 3 x 1 x 102.5, 5 x 87.5kg
Back Squat – 8 x 82.5, 5 x 95, 3 x 100, 3 x 1 x 115, 5 x 95kgWind was +2.5 m/s, I’ve had a very strong tailwind in the last few sessions so don’t really know what my times are when it’s still.
25 May
The Speed Code – Week 2 Day 6 (core/mobility)
This was a good week of training, I’m still not sure what I want to do with The Speed Code beyond the core and mobility sessions.
I have paid the entry fee for my next race, which is the evening of Tues 6th June. I might move one of my speed sessions to the late afternoon to get used to running at that time of day. Beyond that I’ve penciled in potential meets in July and August. It will be a case of picking one of those to properly taper for and see what time I can run.
SPP 6
13 May – Race Day
County Champs – 100m Final
11.95 secs (+2.3 m/s wind)
The wind in other finals was +4 m/s which is probably closer to the truth. I felt good in the warm up, running a 30m hand timed in 4.33 secs and a flying 20m in 2.13 secs.
I got a little excited when I realised that three of the four guys who are faster than me on paper hadn’t turned up and I could actually win this. The blocks were really worn and in the first few strides I stumbled and put my right foot way in front of where it should be, effectively braking my acceleration. Despite that I recovered well and maintained a metre lead on the guy on my shoulder (who’s in his 50’s as this was a Veterans race) to come through in first. I have a gold medal but it feels a bit silly with so few of us racing (four in total, all in different age brackets).
Given how little top speed work I’ve done this season I’m expecting to run a wind legal sub 12 at some point this summer if I can stay injury free.
15 May
MB Throws – 4 x 3
Accels – 2 x 30m in 4.37, 4.46 (huge tailwind, like a +6 m/s)
70m (40m IL) in 8.93My right quad was bothering me, I was initially going to skip this session but felt good that morning so planned to do half of it. In hindsight it was better off as a rest day because now I’ll need to skip the Wednesday session on the 17th.
16 May
The Speed Code – Week 1 Day 2 (Core/Mobility)
I had a nice chat with someone at the track the previous day, coincidentally one of those who didn’t turn up to the County Champs. He’s 49 and recommended I drop to 2 true speed sessions a week and a third at 90-95% if necessary. It aligns with what I’ve felt I should do, given my times during winter were usually so poor for 1 of the 3 sessions each week that I was unlikely to be going fast enough to improve.
I’ve done Vert Code Elite and really rate the programming from Paul Fabritz and PJF Performance so I purchased The Speed Code. I’m not in a position to drop what I’m doing and follow all of it but I’ll weave as much as I can into my training, starting with core and mobility.
17 May
The Speed Code – Week 1 Day 1 (Warm up, Decels, Drills, Plyos)
BB Step Ups – 3 x 6 x 60kg
BB RLESS – 3 x 6 x 67.5kg
Swiss Ball Reverse Hyper – 3 x 8
RDL – 3 x 6 x 85kg
Rotator Cuff – 3 x 8I did most of the speed code Lower Body day but substituted in my own weights program. I feel aches in muscles that have been dormant forever which is exactly what I hoped for in his programming. Looking ahead to next week I’ll probably do the three core/mobility sessions and maybe his warm up on one of the speed days. If I’m keeping three speed sessions I’ll also shift the volume around so I do more sprints when I’m running fast times.
18 May
The Speed Code – Week 1 Day 4 (Core/Mobility)
I smashed this out at 6.30am before going to the office. It means I can pull mobility out of tomorrow’s conditioning session.