Elitetrack: Sport Training & Conditioning

Graduated the previous summer and am currently reading for a masters degree along side 20 hours a week part time work and post grad type teaching commitments. The commitments along with an injury led me to now doing a lot for a while. I had to volunteer for a V02 max test last week and I got 58, this spurred me on a little bit to try and get some level of fitness and try run track this summer.

A bit about me.

Age: 21
Height: 174.0 cm
Weight 71 Kg

Personal Bests:
100: 11.78 (2012)
200: 23.47 indoors (2010)
400: 51.74 (2009)
600: 1:27.03 indoors (2011)
800: 2:03.91 (2011)

Having only ran the 800 metres twice in my life I am only going into this with goals of running quicker than 2:03.91. Based on the type of work half milers will do I feel I can fit it in a bit better with my schedule (mileage). The 600 was ran right off the back of fitness work whilst the 800 came right at the end of the season when most take it off. The two times I actually ran the race I went out in 68 and came home in 58 (2:06) and the other time 56 and 67. If anything I think training for the event will give me better pace judgement.

Part of this reason for making this public is I know fairly little about training for middle distance and I’d appreciate it if you guys would call me out should I begin to slack. Potential first meet is the first week of May.

24/02/13

4 x 2:30 efforts on grass off 2 minutes recovery

Supposed to be 3 minute efforts but I set myself a loop which didn’t have enough distance for hard 3 minute efforts. I found this very tough almost to the point where I would throw up on the way home!

Awesome! Are you going to keep lots of speed in your program still?

26/02/2013

AM

3x4 cleans @ 60kg
4x4 Bench @ 70kg
3x5 Squats @ 60kg
+ 3x8 RDL’s @40kg
3x8 Inverted rows

PM

2 miles in 12:58

Weights were very submaximal and with the run the intention was to hit 4 miles but 6.5 minute miles weren’t happening after such a long time off any kind of running.

Probably a no on the speed work, after tearing my hamstring at 360 and finishing on 54.8 I’m pretty traumatised in terms of sprinting. This is like a new challenge for me.

27/02/13

2 x 4 x 1 minute hills

recovery on first set was 1 minute run back down hill
2 minute jog/walk down hill in between sets
90 seconds down the hill on the second set

Good luck this season!

28/02/13

I took part in a research project this morning which involved sled towing at 50% bodyweight and 30’s through gates. Clocked 4.09 with maybe 0.5 m back from the line. That combined with yesterdays hills has left my calves pretty beaten up… so I did

3 x 400 in 74’s off 1’
2’
200 in 35
1’
100 in 17

Such a poor workout isn’t really worth logging but I’m sharing with you guys so we can see how far I get. The plan was 10 x 400 with 1’. It was calf pain that stopped be rather than not being able to hack 72-74 400’s. Probably wouldn’t have been able to handle 80 second 400s

30/02/13

2 x 3 minutes and 2 x 2 minute off 2’ on grass
On the 3 minute reps I was getting to the same place I used to when I was doing 4 x 2 minutes off 3’ so the pace was pretty decent. Building it up slowly.

04/03/12

2x200 29/31 0.75’

6x200 31/32 1.5-2’

Totally misjudged this so it ended up being a hollow 600 1:45 in the wind which kinda hurt for the rest of the session. This type of session will improve a lot over the next couple of weeks

05/03/13

4 miles in 28:00

Hope training’s going well, Callam!