ELITETRACK Forum

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.

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.

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!

The Log of a Lone Sprinter

2010-03-04T10:24:15-05:00

I am just back from a ankle ligament damage injury. I have also learn a lot since the indoors especially peaking and taking time off. I know the pain off losing and the joy of winning. I train myself and motivate myself. I have a busy life and I train when I can. I love Sprinting!!

Age - 22
Height - 5ft6

100m Pb 11.50 - 2009
60m pb 07.42 - 2010

Here is my V Log
[youtube]http://www.youtube.com/user/ThePureOctane[/youtube]

Here is my Log

If am not doing any progression work please let me know. If am not being consistant please let me know. If I am doing what I shouldn’t be doing please let me know.

I have done lots of study and research and am tired of it, thats why am doing a log here. So if anything bad is spotted, I hope to be notified.

Owen’s 400m training journal- Outdoors 2010

2010-02-21T16:27:41-05:00

Hey guys,

Well i really enjoy reading the other journals and feel like they can be a good learning place for other athletes so i decided i would try and offer my own experiences over the next few months.

Event 400m:

PR: 48.06i 2009
22.38i 2009

Goals for 2010: Average of 5 best times - 47.7. One off target of 47.3.
Do not blow up with 100m to go.
Execute races with more consitency ( This should help the second goal too)

So a quick recap. I had a fairly successfull indoor season in 2009 peaking with 48.0 in February. I had hoped this was the start of things to come but following a few injuries my outdoor season was cut short and i failed to beat the time from indoors.

I took the decision in September 2009 to leave my coach of 3 years to design my own programs focussing heavily on speed development ( the majority of my research for this was influenced by Mike, charlie francis and Dan Pfaff.) Well to cut a long story short i got hurt, then had minimal improvements in my speed but lost what has always been a strength of mine, the endurance side. Following this unsuccessful period i have returned to my original training ( lots of volume, lower intensity). My thoughts on why the speed focussed 400m plan didnt work: 1. I havent got the innate abilities to develop my speed much further and the minimal gain would never outweigh my loss in endurance. 2. I didn’t give it enough time. 3. I lacked the experience to sufficently write a program. 4. A mix of them all.

A definite setback but we learn and move on. So i started back into training a week ago and here is how it looked:

Monday: Hurdle w/o 1 3x (20m sled, 20m accel, 20m Sled) + Upper body weight lifting circuit

Tuesday: Hurdle w/o 2 + 5x250m hill with 5min30 rest. + Weight circuit -lower body

Weds: 10min jog to gym + General strength circuit + squat walks and ankle conditioning

Thurs: Drills + Hurdle w/o + 10x200m with 90secs rest @ >30s. Weightlifting circuit upper and lower

Fri: Ad lib warm up + 5x600m with 3mins rest.

Sat: Drills + Hurdle w/o + 5x20m Hill + 4x75secs,60s,45s with 1min between reps and 5 between sets. Weight lifting circuits.

Sun: Rest.

So a bit more emphasis on volume rather than intensity. I’m sure to anyone just looking over this journal the training will seem very haphazard but hopefully over time there will be some logic to why each session is done. But the general pattern is for volume to decrease and speed of sessions to increase as we approach the season. I have also kept the one speed day as i no ultimately 400m success will come down to how fast u can run over the 200m etc. Why so much long stuff? Purely because i now know what my body does and doesnt take well too. Even the very best training program would not suit everybody.

Well enough from me, if anyone wants more info on what i plan to do the next few months or what i have done in the past. then get posting. Let’s do this!

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..

BaboT&F

2008-12-16T12:40:44-05:00

hello,

So for some background, I am a freshman track and field athlete at a small D3 northeast college. We do not do indoor track, so our training is focused on slowly progressing us to peak in outdoor track. I do the long jump, discuss, and some sprinting. I am trying to compete in some indoor meets towards the end of January to begin to test my abilities and help gauge myself.

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.

WesternSprinter7’s Outdoors Training Log

2009-04-09T23:42:25-05:00

Gonna start logging my workouts on here so I can tell how I’m doing. I run unattached and am my own coach (sucks but better than nothing). This is for competing in Outdoor meets in the 100/200 and possibly the 400 or long jump. Also I am preparing for a JUCO football tryout which will explain some of the lifting/conditioning. I also just came off a 5 week “tear-down phase” in which I trained at a high level 6 days a week; I have those logs and can post them but for now I will start with this week.
GOALS
100m: 11.0 or better
200m: 23.5
400m: 51.xx

BESTS from high school
100m: 11.9
200m: 24.8
Trained for 300 hurdles most of the season which was lame because I couldn’t ever get the form down.

Also I have problems with physcing myself out before races so any help on that will be greatly appreciated.
Start of DELOAD week after 5 week teardown
MONDAY 4/6
Body for life Upper body Lifting
Planned for 10x100 and 4x200 @70 effort, but ended up running 4x100 @100% and 3x30m@100%
The 100’s were really slow and I felt like I couldn’t move at all. The 30’s were in the 3.72 range (handtimed). So IDK what went on but maybe too much caffeine. Also did Body for life cardio that morning with my friend who is getting in shape for MMA in the summer, will post in detail if requested

TUESDAY 4/8
Powerclean 2x3 @175, 190
ATG Squat 2x3@ 245/260 (suck at deep squats)
DB Split Squat 2x6 55/65
Single Leg Squat 2x4/leg bodyweight
-added in some plyo’s immediately after sets (Box Jumps, Depth Jumps, and Lateral Bench Hops)
-Acceleration Development (20meters, 2 minutes between reps)
Falling Start, Hop Back Start, Start from RB and WR stance
-SPARQ Hurdles to 10 M sprint
Double leg hopsx1, single leg hopsx1/leg, Lateral hops x2, Run thru each one x1, lateral run throughs x1/leg, Took out 2 hurdles (4 Left 2,3,4 feet apart) run throughs x2..felt pretty good
-20m Sprint: around 2.8, 30m Sprint around 3.9, 40 yd dash @4.35 (handtimed, got good out to 30 meters due to my winter training facility),
-FLYING 10’s x2 1.06, 1.12 4 minute recovery (Felt good, actually got to do a 30m build up only 5th time outside all year, inside I can only do about a 15-20m build up)
PLYO’s
4x4 Hurdle hops (track hurdle, two footed, started on lowest notch and moved them up each set)
1x2 hurdle hops at highest height.

WEDNESDAY 4/8
Body for Life Upper Body lifting
I was planning to do 4x4x25m jog back to the start at 90%, and 3x5x60m@85%, but skipped because my hamstrings were sore, played 2 hours of Men’s League basketball, which I got gassed earlier than usual, and my legs were dead after 4 games (pickup style full court, and no one really runs like I do even thou I don’t get close to to speed)

THURSDAY 4/9
Lowerbody Lifting
-PowerSnatch 2x3 110, 115(second set felt fast and powerful) box jumps
-Deadlift 2x3 335, 360 (did Depth drops after)
-Reverse BB Lunges 2x6 135, 155
I had a max V day planned but there is a meet saturday so I ran 2x100m at 100%, first on a terrible 114 meter oval track at rec center, second at outdoor track in the snow: 11.34 Handtimed..pr by alot so I’m happy

The meet saturday is at Weber State, I am signed up only for the 100, and am just gonna run hard and see where I’m at. However, my legs have been killing me all week and I’m pretty beat up physically so it will be a game day decision..

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.