Alright, so this is my first log so bear with me.
I'm a 5'10" 15 year old high school track athlete(almost 16) and I'm planning on running 100m hurdle, 100m and the 200m. TO train for these, I'm currently training indoors for the 60h, 60m, and the 300m
I will be posting up my training regimen shortly as I am to meet my new coach, Harry Stantsos, tomorrow.
My Pb's are as follows
100m; 12.4s(botched start but still best ive done)
200m; 25.8s
60mh: 9.2s
Alright, well it was my first practice today.
I have joined anew track club for the indoor season and i must sya that my first impressions of the coach are fairly high.
He is very knowledgable and down-to-earth guy. It's also cool that he was the 2001 National Canadian team's hurdle coach.
Anyway, back to training.
Today, I did some medicine ball work
10x1 overhead throws
10x1 backward overhead throws
10x1 chest passes
30x2 side to sides
15x1 hip throws
15x1 ham curls
15x2 random situps*
15x2 side throws
After that, I ran
5x100m at 75%
1x200m at 75%
1x100m at 80%
Last practice was Tuesday 15, of November. Thank god I also keep a witten journal cause I woulda forgotten. Been really busy but found some time.
Alright, started with a whole bunch of warm-up drills. Heel walks, Mach drills, butt kicks, the works.
did some strides and started hurdles.
I worked on leads and trails, evaluating what of my form is wrong and right. Basically, my coach told me that i need to re-do my form cause its crap. Lol.
AFter working it out for a bit, I do some running.
Did 200-100-200-100 x2 at 75%.
Finished that off with some core exercises and a cooldown jog.
That day was more of an educational practice more than anything.
Also, I noticed that I've been cramping lately. hmm, perhpas my metabolism is slowing down…uh oh
Practice was Tuesday, November 22, 2005
Started a bit late today.
Went straight for a warm-up. I did a brisk jog for about 800m. Then I stretched and warmed up.
Did 3 strides and got straight to work.
Worked on accels for the first part of practice. I worked around with progressive body angles during my start. Coach noticed that I force myself into a low angle. I loosen up a bit to feel a bit better.
AFterwards, I did hurdle flexibility for about 15 minutes. Did leads and trails and the works.
Ended the practice with 6x200m tempo at 75%, 3x30m of high knee lunges, and glute exercises.
STill getting cramped. I don't know what the hell is going on but its really starting to piss me off.
Novemeber 24, 2005
weighed in at 164lbs
A bit unmotivated but itching for seomthing to do.
I did a slow warm-up with basic drills
-Pulled out 4x60 accels from a standing start. I mainly emphasized arm drive and quick turnover.
Ended with 5x200m at 75% tempo with 1:30 minute rest inbetween.
-Felt alright.
I felt faster as I did my accels. Usually feel sluggish doing these
Glutes were still a bit sore from a couple days ago but I managed it.
I think I may have injured my right achilles. HUrts to stand or walk on it. We'll see
I didn't cramp up as much but still a little bit
-Use flats more often
-Pull off a more powerful drive phase
increase lactic threshold during practice for the 200m
November 26, 2005
Weighed in at 162lbs
Tired but raring to go
Did a competition warm-up to really wake myself up
-50% of the rpactice was working on mobility. Worked out some new hurdling drills
ended with tempo: 300-250-200-150-100-100m at 75%
-I think xc really did something for me. I was able to run the first half of temp fairly well. I was able to relax through the entire 300; actually quicked it up a notch to about 80% for a better feel for it. AFer the 200, I started getting dizzy and felt like I was gonna puke. Inner quads and groin froze up.
-mobility drills did a nubmer on me…I need to get more flexible.
-Endurance is definitely up. Just need to apply speed and build some more endurance.
- Did the usual warmup of drills and stretches. Did about 5 strides and got to work.
Coach had me spike up for the first in a while. Did 3x100m accels out of a corner at 90%.
Then I finally got into hurdles. Did 3x lead legs and 3 times trails.
AFter that, I worked on going through 4 hurdles with a block start.
For some odd reason, I couldn't even do one! I just couldn't get it.
Coach figured I was out of it from the summer so he told me to go do 6x100 at 80% with jog back.
-After practice, it dawned on me and I broke the enws to Harry. I was a Junior level hurdler(15-16 years old) and he was having me to university spacingS!!! He was having me do 110 spaceungs rather than 100m. Lucky he had me stop before I injured myself from straining too hard.
-Cramping is down
-Felt smooth doing leads and trails
-I tense up too much…I really need to relax. Maybe some yoga…
-WEll, I thought I'd lost all hope for hurdles. Not anymore!
no training till tuesday.
However, to pass the time, I am currently doing
3x40 pushups
3x60 situps
3x100 squats
3x40 lunges
3x50 calf raises per leg
3x25 sky-divers
December 6, 2005
Tired, bored and un-interested.
Weighed in at 164lbs
Did a continuous warm-up today. I sweated ALOT!! I kind of freaked me out to think that I was creating this much sweat.
Anyway, I did some hurdle drills.
3x per side laterals over hurdle
3x trail-trail drill
3x per side leads and trails
3x over-hurdles
2x per side high-knee leads and trails
AFterward, I jumped into some speed and speed endurance work.
Did 30m-40m-50m-50m-40m-30m at 95% with adequate rest inbetween(about 2 mins).
AFter a 8 minute rest after the set I did:
150m at 95% w/ 1 min rest
40m at 90% w/ 40 sec rest
40m at 90% w/ 30 sec rest
40m at 90% w/ 40 sec rest
40m at 90% w/ 2 min sec rest
150m at 95% w/ 3 min rest
AFterwards I stretched and went home.
-I noticed that I may need new spikes. My left pinky toe is being torn to shreds on the turns. The entire nail is almost gone. and DAMN is it ever painful. Might invest insome Adidas Powersprints but I need em fast.
-Doing hurdles next practice. CAn't wait.
December 8, 2005
REALLY tired. Slept through most of my classes today
weighed in at 162lbs
Did a regualr warm-up consisting of stretching and drills.
I really need to improve on my drills.
Anyway, I did a whack of hurdle drills
3x leads and trails each leg over 6 hurdles
3x over hurdles
8x run through of 60m hurdle race.
AFterwards, I did 5x150m with a 50m walk rest in b/w. Ran at a pace of about 80%
Then mobility drills
25x per leg "firehydrants"
25x per leg backward extentsions(leg)
20x per leg shinnies
20x per leg parallel kicks
25x "wipers"
2x 50m of high knee lunge walks
30 pushups at a pace of 1 per second or quicker
2x80 bodyweight squats(last set was atg)
Pinky didn't hurt much today. I did trim down the nail but i think its best to tape it.
First meet is next weekend. I'm only going to be doing the 60m dash but w/e, its a small meet.
Definitely gonna have to work out an individual warm-up. Our team warm-ups are way too generic.
December 13, 2005
Weighed in at 161lbs.
Below average but awake.
Continuous warm-up today.
Consisted of basic drills.
I felt really tight and sore all over for some reason.
I spiked up at did 4x30m accels out of curves.
AFterwards I pulled out some blocks and worked on starts
3x 30ms and 1x 50m. The first time, I got to a habit of rocking i the blocks. But afterwards, I fixed it up but my acceleration was absoulte crap. aswell as my reaction time.
My drive phase was pretty good however, I passed 3 guys on the last "race" start.
AFter starts, I did some curve running technique. I learned of the concept of apexing the curve. Outside-inside-outside-inside-outside(relax and slingshot out)
did 2x80m from middle of curve and a 120m.
Did some mobilities afterwards and went home. Overall, basically another educational practice more than anything. I was too bummed out(tired) to have done anything overly productive.
January 3, 2006 (HAPPY NEW YEAR)
Well Im back from a ncie holiday. I tels ya now that I've had quite a bit of Christmas food so Im not even bothering with weight lol.
Excited. but bored from 2 hours of pool
Did a warm-up on my own today. Felt nice to be going at my own pace. Great to be back on the track.
STarted off with simple hurdle drills then spiked up with my NEW spikes I got from Christmas(The NIke POwecats)
Did 30m accels out of a corner and on the straight
Kinda felt awkward but im not blaming the shoes, its me.
Anyways, afterward I did blocks and felt alright. I've eliminated my rocking problem but I need to build a more power. I used to be able to make the blocks make a noise when I come out but not anymore. Oh well, itll come back.
Felt nice with a new type of sole on my spikes. Tried stiff ones and they felt great. My transition was good but I felt myself strain.
Next, I did 60-80-60 at 95% with 1 minute rest b/e x2
I could tell that apexing the corner is really working cuz when I was coming out of the corner on the 80's I was bolting and got a nice kick. Nice sensation
Afterward, I cooled down with 6x100m tempo at 75% with jog backs.
January 5, 2006
weighed in at 163lbs
Excited for a Hurdle day!
Did an individual warm-up today. AGain it felt great to go at my own pace. I will post it up as soon as I get time but for now, I'll just stick to bare facts.
AFter warm-ups I did hurlde mobility drills
laterals - 3x per side
trail-trail 3x through
trail against wall 20x per leg
"trail over and backs" 20x per leg
I spiked up afterwards and warmed up with 40m accels out of a corner. Felt great but I felt myself straining. Bad habit.
Fianlly hit up the hurdles.
3x leads and trails over 6 hurdles
3x over hurdles
then I did
6x over hurdles at running pace. I applied the one-foot cheat rule for the hurdle spacings today.
Note: I was really happy with myself on today's practice. I wa able to go through all of the hurdles with a new spacing. I'm glad that I can do it and I can now confidently build up speed and power inbetween the hurdles
Ended with a short cool down and left for home.
Great practice. Motivational I'd say.
