Elitetrack: Sport Training & Conditioning

mortac8 - 07 April 2007 06:34 PM

You will pr weather permitting.  You can't do much if you get freezing temps and unfavorable winds every meet.

ill agree with 20 degrees what can you really expect.

Week 26 Monday
April 9, 2007

Warm-up: Dynamic Flex
-Plyos: Skips for height, single leg bounds, dbl leg bounds
-4x starts on the curve
-6x150m @ ~80%
-6xstairs

Week 27 Tuesday
April 10, 2007

Warm-up: Dynamic Flex

Sprints:
6x110m Rest: 4mins
All were under 14.0

-medball sprints x2
-straight leg bounds x2

Weights:
ATG Squats 2x6 @ 275lbs, 285lbs—very easy
Military press: 2x5 @ 120lbs, 135lbs—very easy

Notes: It was cold and windy outside, so we were bundled up, but the sprints still felt easy and relaxed. The goal pace was under 14.5 and we went under 14.0 for all and it felt easy. The weights were pretty easy and relaxed at well. Military press is going up despite not doing much for it. I have class tomorrow, so nothing extreme practice wise except maybe a shake out or something.

Week 26 Thursday
April 12, 2007

Warm-up: Dynamic Flex
Workout:
4-5x hand-offs full speed
5x starts
Strides

Weights: Upper body circuit (db press, pull-ups, etc.) very easy

Notes: Felt very good today. Coach is changing up my start position and we will see how it goes. It still needs more work, but I think it could be an improvement. I felt pretty good running today and should be good for this weekend and especially next weekend at conference.

Week 26 Friday
Off

Week 26 Saturday
April 14, 2007

Warm-up: Dynamic Flex

4x100m: 43.xx
100m: 11.27
200m: 23.71

Conditions: mid 40's and cloudy, but no headwind (decent tailwind for the 2 and a slight bit for the 1)

Notes: Except for the 200m, I am decently pleased with the meet. 11.27 is not a great time, but I feel my race really made some improvements. My start was great and I led for about 20-25m (winner of my heat won the meet w/ 10.91) and then I stood up and started leaning back according to my coach. I think if I can correct this I can make some big approvements because this is when people started to pass me, along with better weather conditions. The 200m was just awful. I was actually doing well going into the straight and I just died I guess. I have no idea how I am dying so bad in the 200m considering I ran faster last year with about 1/10 the tempo and endurance work. Some things to improve for next week definitely.

good job dude, you may hit 10.9.

Week 27 Monday
April 16, 2007

Warm-up: Dynamic Flex

Workout: Starts, a couple handoffs

Notes: My knees killed so I didn't do much. I mean I could barely do strides.

Week 27 Tuesday
April 17, 2007

Warm-up: Dynamic Flex

Sprints:
3 x hand-offs
4 x 80m (30 fast, 20float, 30fat) 4mins rest each rep
1 x 80 @ 100%

Weights:
ATG Squats 1x5, 1x1 (275, 315) 90secs rest
Military Press 2x4 @ 135lbs

Notes: The weights were very easy today for obvious reasons (conference this weekend). My knees felt a lot better since I iced them a lot yesterday and took some ibuprofein (sp) before my workout. The sprints felt pretty good. Tomorrow, I am getting some therapy and will probably do a light warm-up. Thursday is starts and exchanges + upper body weights and then Friday is pre-meet.

Week 27 Wednesday
April 18, 2007

ART/Graston

Week 27 Thursday
April 19, 2007

Warm-up: Dynamic Flex
Workout: A couple handoffs and starts

Weights:
Seated Military Press (starting at bottom):
1x5x135lbs
1x2x155lbs

Week 27
April 20, 2007
Warm-up: Dynamic Flex
Travel

Week 27
April 21, 2007

Warm-up: Dynamic Flex
Meet:

100m Prelims: 11.27 made it to finals (8th qualifier)

Notes: Conditions were great today. It was in the low 70s today I believe, decently sunny, and little wind. In my heat, the wind was pretty still. I ran rather poorly, I believe, considering I ran the exact same time last week when it was in the 40s, but whatever. Sleep was very poor last night and I ended up getting about 5 hours of sleep, on the floor. I don't think that made a huge difference, but hopefully I'll sleep better tonight and be better.

My start was great (despite shaking in the blocks, I really got out) and I led for about 20-30m and then started to get passed. I ended up 4th in my heat w/ a not so good time, but I am into finals. Coach says my arms keep going back really far near the end, so whatever is going on I need to fix it.

Knees felt great—didn't feel anything wrong with them in fact. I really felt ready to run today and my warm-up runs were good as well.

Tomorrow I have the 4x100 and then the 100m final. Looking to go 11.0x, but who knows what is in the cards for me.

Sunday

Day 2:

4x100m: shit time 43.39 I think, and we were lucky to have that. Our 1st leg actually fell down out of the blocks and got up and we had already been passed by lanes 4 and 5 before the 1st exchange (we were lane 6). We ran well otherwise, but lost a lot of time there. We should have been at least in the 42.

100: 11.34. Shit start and reaction, but that doesn't really say anything for the time because even with a garbage reaction and such I should have ran faster, but I didn't. Not sure what to say, but I need to continue to re-evaluate what I am doing in training and outside of training and what I am going to do this summer and next season. This is pathetic. Not even stagnation since high school, but regression. We'll see what happens in the coming weeks.

Conditions: We actually had a slight headwind for finals, but nothing too significant (not even -1m/s I am guessing). It was really a great day for running and for some people it was and for others it wasn't. At least I got a [farmers'] tan.

whats going on with the relay with all those guys running 6.4-5 in the 55m, thought you guys would be running faster.

Our lead off guy did fall and had a horrible first exchange, but you are right in that it is still a slow time. You also have to ask how can somebody consistently go 6.5x in the 55m and also run 6.4x and not break 11 even under perfect conditions or how only 1 guy on the team has broken 23 in the 200 despite 5 guys capable of 11.2 or below.

r u still running

Yes, I ran this past weekend. I ran the 100, 200, and 4x100. 100 was 11.72 into -2.5, 4x100 was 43.7x? We ran without our best guy and had bad exchanges. 200 I ran 23.6x w/ 2.3. My knee felt great, so I don't know what my deal is. It is tight and sore now though. I may scratch the next couple meets, so I can just recover from this season and begin training for the next without creating new issues in the last few weeks.

cerebro - 06 May 2007 04:05 PM

Yes, I ran this past weekend. I ran the 100, 200, and 4x100. 100 was 11.72 into -2.5, 4x100 was 43.7x? We ran without our best guy and had bad exchanges. 200 I ran 23.6x w/ 2.3. My knee felt great, so I don't know what my deal is. It is tight and sore now though. I may scratch the next couple meets, so I can just recover from this season and begin training for the next without creating new issues in the last few weeks.

damn you are all over the place on your times, i thought for sure you would break 10.9's this yr.

You're telling me. I had no idea how I could run 11.27 when it is in the 40s and when I was so and then run the exact same time w/o any soreness, in 80 degree weather, with a nice tailwind. I understand this past weekend wasn't even decent conditions for a pr because of the -2.5, but 11.72 is just awful under any conditions. What I really do not understand is how my 200m is so bad. I broke sub 23 multiple times last year in poor conditions as my 3rd event of the day. I also rarely ran any reps over 100m in training. Now, I have been doing crap loads of tempo (intensive and extensive) since October and I can't even break 23.5 w/ good conditions. I am consulting with another coach later this evening and I am having a meeting with my coach this week. As crappy as I did, I was not the only one. A friend of mine who ran 11.0 and 14 low in the HH in high school ran 11.99 yesterday, so I guess it could be worse.