ELITETRACK Forum

VCollantes’ Training Log

2009-09-02T23:48:54-05:00

Ive been lurking for quite a while now and im finally gonna start a training log.

Age: 18
Height: 5 foot 9
Weight: 150ish
Im full filipino

PRs
100: 11.54
200: 23.68
400: 53 (handtimed)

Im pretty sure I can run faster because during highschool I ran on a dirt track and was never able to get any real quality work (my highschool coach was one of those people who just made us run and run, pretty much mindless laps). During the summer I was able to run at a real track and able to drop my times from 11.90 to 11.54 and 24.06 to 23.68 in about 2 weeks.

Currently a freshman at San Jose state University. Practice starts next week but im gonna be out of the country till Tuesday so I wont start practicing till Wednesday. Currently its a no cut policy for the team because its a club.

Goals this year
100: sub 11
200: sub 22.5
400: sub 50

I have yet to fully grasp the scientific side of track and field so please bear with me if I may seem uneducated on this part..

GoingsGone High School Senior Training Log

2009-11-30T12:44:17-05:00

Well it’s that time of the year again, starting my senior year training log.

Age:17
Weight:137

PRs:

100:11.34 FAT
200:22.82 FAT

Goals:
100:11.04 FAT
200:22.24 FAT
Qualify for Illinois State meet in any event.

Strengths:
Maintaining Top speed

Weaknesses:
Acceleration Phase
Tieing up in the end of the 200.
Strength(no prior weightroom training)

This is not the beggining of my pre season training, just when I have started logging, team practices have started today. I feel I am in shape and some of these practices might be a little pointless because hes trying to get those who have not done anything all year back in shape.

This year I will be tackling the weight room and I think it will have a major impact on my performances. I will be planning my own weight room sessions so any advice is greatly appreciated.

Some more info: This is my coach’s second year of coaching the sprints, he was a distance runner in high school and college. My situation as of now is, Monday Wednesday and Friday are team practices in the morning, coach says we’ll be doing sprints and plyos. On those same days I’ll be going into the weight room after school with the throwers, Tuesdays and Thursdays are mine to deal with, I’m planning on doing light tempo and GS work.

My old training log is here http://www.elitetrack.com/forums/viewthread/7703/

and if you would like to see some video footage of me, here is my youtube page.
youtube.com/user/GoingsGone

Let the games begin.

Josh Hurlebaus’ 100-200 training journal

2009-06-18T01:10:10-05:00

Background info:

Age- 24
Weight- 175-180lbs
Height- 6ft even

I live and train in Wisconsin, which creates some interesting training problems when it comes to working speed through the winter. I’m hoping that I can continue using the track at my former college, but am also looking at the possibilities of training at a closer high school’s indoor track that is actually bigger and would be easier on my body.

Track PR’s updated 2/07/10

55m- 6.27
60m- 6.78
100m- 10.54
200m- 21.40 / Indoor 21.75 (flat 200m track)

Lifting

Powerclean- 295
Squat- 405
Bench- 235

Training history

2003- First year of track
55m- 6.74
100m- 11.18
2004- Did nothing
2005- 3 months of club track, first year lifting
100m- 10.89
200m- 21.94
2006- Freshmen Year
55m- 6.44
100m- 10.84
200m- 21.74 / 22.55 indoors
2007- Soph Year (Injured for outdoors)
55m- 6.42
200m- 22.33 indoors
2008- Junior Year (missed half of outdoors with a hamstring pull)
55m- 6.37
100m- 10.81
200m- 21.47/ 21.97 indoors
2009- Senior Year (missed peak due to another hamstring issue)
55m- 6.34
100m- 10.54
200m- 21.40/ 21.91 indoors

Goals for the next year:

100m- I want to be consistently under 10.50 and hopefully be 10.4’s or better at least once.

200m- This is my favorite race that I never got a chance to run while peaking this season. Give how I ran my 200’s in this past season I feel that I should have been 21 flat or better this year. I’m shooting for 20.85 or better for next season.

Rough outline/idea for my training will have my first comp phase starting mid January and peaking meets at some D-1 banked tracks in mid to late Feb if possible. If thats not possible then at I’ll compete at some last chance meets in the midwest.

I am roughly 1 1/2 weeks away from my first offseason testing and will have many more updates following that session.

Field Testing Results-updated 9/29
__________________ 7/3______________8/5______________9/29
SLJ———————9’ 10-1/2”————— 11’ 4-1/2”——————-10’ 8”
3xBroad ——————32’ 1”——————- 33’ 1/2———————34’ 4”
Vert ———————- 33-1/2”—————-DNT
BLF ————————42’ 7”——————— 46’ 8”
OHB ———————-44’ 3”———————- 48’ 11”
30m————————————————————————————3.88

Lifting Tests updated 8/7
_________________7/3__________________8/7
Powerclean—————DNT————————265
Squat————————DNT————————385
Bench————————DNT————————235

*Bold= best test result so far

Nick Newman 2010 Outdoor Season

2010-02-19T17:50:24-05:00

PB = 7.77m

Goals:

1) Commonwealth Games qualifying standard (7.85m)
2) European Championships qualifying standard (7.90m)
3) 5 meets over 7.70m

Start training on Sunday after this week off.

SpeedFreak1s 2010 Outdoor Training Journal

2010-02-20T16:49:31-05:00

Bout time I started a journal I think! Finished my indoor season today - it was semi-successful, SB of 6.63, not bad considering I wasnt really focusing on it.

My goals this year:
1) Make the 100m squad for the European Championships
2) Be in the 4x100m final squad at the European Championships
3) Make the Commonwealth 100m Team

To do the above, I believe I will have to run sub-10.10, possibly quicker. I also intend to do a few 200s, and would like to go sub-20.80.

I have a week off now to recover, then hitting training hard! 12 weeks until first outdoor race!

100/200/400 and 400/800 Log for 2 HS Girls

2009-06-03T21:34:31-05:00

I thought that I’d share a training routine that I am implementing for 2 different high school girl athletes. Hopefully I can get some advice from the folks on this board as I go. Both of these girls’ best races were the 400m. One is a naturally gifted short sprinter, the other is built for the 800m. They will both be seniors. Here are current end of year marks, stats, and information for the girls:

———————————————-
McKenzie:
Naturally gifted short sprinter. With little training she runs around 13.0 in the 100m, 25.85 in the 200m, and 57.19 in the 400m. She splits out a 12.1 in the 4x100m, low 25s in the 4x200m, and a 56.7 in the 4x400m. She has very little weight room training and has had to deal with very bad asthma her entire life. Also, she has something wrong with the arch of her foot so that she needs to have it taped every day. She is a true competitor and it is amazing to watch her reel people in on the 4x400m relay. Last year her season ended short due to an illness the day of the league meet. This year she made it to state and placed 2nd in the 400m and 5th on a 3:58 4x400m relay. When she ran 57.19, her last 100m was around 15.4 so she didn’t die terribly.

Bench: 65 lbs.
Power Clean: 75 lbs.
Back Squat: 145 lbs.

Goals:
100m: 12.3
200m: 24.2
400m: 54
Bench: 115 lbs.
Power Clean: 115 lbs.
Back Squat: 235 lbs.

———————————————-
April:
Mediocre at sprinting but worked hard on weights this past year. Over the last year we worked on her speed and she went from 14.0 to 13.2, 29.1 to 26.3, 61.49 to 60.06 in the 100m, 200m, and 400m respectively. She ran the 800m twice with her best being a 2:25.5. She beats herself up mentally because her 60.06 happened in her first 400m race of the year and she never improved in a meet—she ran 58.7 in practice with no pressure. Never had any serious injuries except for a grade 1 turf toe incident to finish out this year. She consistently runs 18 or 19 seconds for the last 100m of the 400m; she comes out too fast and really hits the wall.

Bench: 90 lbs.
Power Clean: 110 lbs.
Back Squat: 165 lbs.

Goals:
100m: 12.7
200m: 25.5
400m: 57.0
800m: 2:10
Bench: 115 lbs.
Power Clean: 135 lbs.
Back Squat: 245 lbs.

———————————————-
I am going to be training April for a 400m/800m double and McKenzie for the 1/2/4. I haven’t ever trained an athlete for the 800m, so be kind! It will be a speed-based 800m training routine.

Summer training starts next week and here is the general setup for the running:
Monday: Acc. Development
Tuesday: Off
Wednesday: MaxV for McKenzie, Lactic-type work for April
Thursday: Extensive tempo for April
Friday: MaxV
Saturday: Off
Sunday: Off

For the weights I derived a program based heavily from Tudor Bompa’s book.
M, W, F
Primary Lifts: Bench Press, Power Clean, Back Squat
Other Lifts: RDL, Military Press, Upright Rows, Push-ups, Pull-ups

The overall idea is to keep it simple for these high schoolers. We had great success last year following a similar program so I won’t be changing it up too much.

My idea with this journal is to post a week’s worth of workouts at a time and if there is any advice or questions to address them before the workouts happen. I will post next week’s workout soon! Then, as the workouts happen, I will post results and other thoughts.

Would any more information on the athletes be beneficial? Did I forget anything that would help you all help me?

Speedy Pete’s 200m and 400m training log

2009-10-02T15:11:22-05:00

Hi Everybody,

I’ve been a very infrequent poster here for the last year or so, and decided it’s time to start tracking my training progress and hopefully get some feedback from you folks who are a lot more knowledgeable than myself.

I was a DIII sprinter who graduated in 2003, and used to compete at nationals against ET’s own Danny Tutskey. I am mostly a 200m runner who dabbles in the 400m from time to time.

After school I got sucked into a job which required an awful lot of traveling, and the track training had to go. I kept in shape, but not in sprinting shape. In the summer of 2008, I decided to train again to see if I still had it. The results were encouraging.

My PR’s are 21.05 in the 200m, and 48.5 in the 400m. Last season I finished up with SB’s of 21.97 in the 200m, and 49.81 in the 400m. Seeing as I had been out of the game for 6 years and tweaked my hamstring in March, I feel pretty good about those times, and would like to see them both drop this year.

I’m working with a USATF Level II coach in planning my training. I have one significant hurdle to deal with: my job. I still travel frequently, but thanks to the information here and my coach, some flexibility has been built into my training in the form of plyometrics and body-weight circuits I can do practically anywhere.

GPP is wrapping up. The fun stuff starts tomorrow.

Thank you all for the great information you’ve made available here. I look forward to talking with you all as the season progresses.

Sprinter’s Path to PBs

2010-03-11T20:24:53-05:00

I’ve been in this forum for a while, so I thought I might as well start a log now, as outdoor season is coming soon.

Male
Age: 17 (just turned 17 two days ago) - grade 11
Body weight : 148 pounds
Height: 5’9

Sprint Personal Bests

60m - 7.31 (2010 indoor)
100m - 11.34 (0.0 wind) - 2009 outdoor
200m - 23.11 (1.4m/s tailwind)- 2009 outdoor
400m - 56.2 - 2009 early outdoor
4x100m - 43.75

Lifting Stats

Bench Press - high 200s - 300 (1RM)
Below Parallel Squat - 305x4 (just below parallel, not ATG)
Above Parallel Squat - 365x3
Power Clean - 190x1
Deadlift - 385-405x1
Push ups (burnout) - 65
Pull ups (burnout) - 15

Goals

100m - 10.99 and faster
200m - 22.59 and faster

2009-2010 Indoor Season

Opener in December : 7.46
Previous Personal Best from previous year : 7.48
New Personal Best : 7.31

Previous 100m PBs

Freshman (2008 outdoor season) : 11.95 (1.5m/s tailwind)
Sophomore (2009 outdoor season) : 11.34 (0.0 wind)

Previous 200m PBs

Freshman (2008 outdoor season) : 24.57
Sophomore (2009 outdoor season) : 23.11

Indoor 60m/200m Progression

Freshman: 7.79/25.3
Sophomore: 7.48/24.74
Senior year 1: 7.31/24.2

2010 Outdoor Season

First meet on march 31st likely, it will be in a indoor track that is outdoor sized. The next meet, and maybe even the one after that will also be at this track. Will run another prep outdoor meet in start of May, and then district qualifiers middle of May. Regional Qualifiers end of May, and Provincial Championships start of June. After that school season will be over, and summer season will begin.

My age group: As a senior this year (grade 11), I will have to face people who are grade 12, and grade 13 (5th years in high school), making the competition much more difficulty of course.

2010 World Indoor Championship

2010-03-12T10:28:42-05:00

Something is wrong with the jump runways over there. The elite jumpers barely managing 7.90 and 16.80 ...

Irish 100m’s Outdoor Training Log - Project Canada

2010-03-02T17:37:32-05:00

Age:18
Height:5’8”
Weight:134lbs approx

PBs
60:7.05
100:10.88 (2009)
200:22.24 (2009, didn’t run after May last summer, only do them to improve 100)

Goals for 2010:
Qualify for World Juniors in Canada - standard is 10.64

Indoors didn’t go to plan, was expecting to run sub 7. However my PB last year was actually ran at the very end of March so i had an extra month to lower my time. My 7.05 from this year is two tenths quicker than my PB this time last year which was 7.26

I had a few setbacks such as DQ’d in my regional champs, and missed sessions because of fatigue, which has now been identified as a growth spurt. I was pretty happy with Saturday’s results as I hadnt trained since Tuesday because of tiredness and then other factors during the comp which I’ve explained in my previous blog.

I feel if I wanted to I could carry on training and run comfortably sub 7 in the coming month, but I’m looking at the bigger picture, and there’s not much indoor comps left obviously (last year I had Irish Age groups). Despite not going sub 7, I’m still confident I can run a 10.6. The 100 for me is a completely different race as my top speed and maintainance is a lot, lot better than my start and drive phase. I’m stil very young in training years (less than 2) so hopefully the big improvements will come.