3x6xHill runs - sprint up/walk down - 4:00 recovery after each set
I couldn't get a normal track warm up in today because I couldn't find a parking spot at Arizona State so I was forced to warm up with my first set of hills. I was a little sluggish on the first set, obviously, so I forced myself to sprint up and jog down to wake my body up. After each set I did some PNF stretching and it seemed to help. As I loosened up I began to run faster and faster going up despite the jogging down. Tomorrow I get to turn it up and do some blocks and sleds, since I finally got a pair of blocks.
Running Workout
12x20m-40m starts
Broken down to 4x20m, 4x30m, and 4x40m
2x6x40m sled pulls (2:00 recovery between reps and 4:00 recovery between sets)
I really busted my tail today! It was one of those days where I pushed my body so hard. No matter how tired I was, I was able to turn it up another notch. I was very happy with how it all went today. What made it great was that I finally have some blocks!!!! No more 3 point starts. I practiced at around 7 am in the rain. Since I'm a midwesterner the rain, wind, and cool 40 degree weather did not bother me one bit. I have some easy 300's tomorrow in :42 and some blocks on Saturday again. I didn't get to lift today because I had to be in at work for the Cubs so I can do Wed. lifting on Friday and Friday's on Saturday.
Close grip snatch for warm up 4x5= 115
Incline DB press 4x6= 80
After doing 12x20m-40m starts I was as little sore today. Knowing that I also had to do starts on Saturday I decided to give myself a day to recover. The workout would have been 4x300m @:42 with 10:00 minutes recovery. I worked out a lot of soreness today.
I finally got some starts timed and I am not sure how good any of those times? (help anyone) Especially since I have not done any speed what so ever for so long. Just doing 200's, 500's, hills, and sleds I didn't expect to come out blazing at all. I am trying to build the beginning 0-30m of my race for the up coming season. So I am trying to establish like this 0-30m, 30-60m, and 60-100m. I am going to hammer the blocks very hard because that's been my weak point to some degree. If any of you, if you read this can give me an idea of how the good those 30m starts are for what I have been doing I would GREATLY appreciate it. Thanks!
The times that you have listed indicate that you should be able to break the world record in the 100m. That's pretty impressive. I'm assuming those are hand times?
can i have your autograph? ya know, before hand so just in case you do break a world record i wouldn't have to go through any trouble? haha just messing man. Good times, I wish you luck on your meet on the 26th, my firstm eet is the day after yours.
Reaction is not factored in. It was done with a touch pad. Nonetheless I didn't get track spikes, blocks, or a nice surface to run on, it was a gym floor.
Your numbers are impressive even for hand times. However, I was once told by my grandfather, a former olympian, that if you're really good (as you seem to be), you won't have to tell anyone because they will already know.
Originally posted by portman
Your numbers are impressive even for hand times. However, I was once told by my grandfather, a former olympian, that if you're really good (as you seem to be), you won't have to tell anyone because they will already know.
Well, he's just keeping a training journal, he's not starting threads in the sprint forum saying that he's the next great sprinter.
That's pretty amazing Drivephase, especially since I know flats and a gym floor can make a huuuge difference.
Portman, I'm not a great sprinter, I'm not even a good sprinter. I have lots to improve in every aspect of track and field. I work my tail off everyday of the week just so I can hopefully improve just a little bit and come closer to my perfect race.
It was pretty solid effort. I had to get up at 5 am for this workout because I have to work a spring training game today. I really focused on getting out on the curve, striding down the back stretch and acceling through curve to and relaxing with good form coming home. To be sure that I was able to maintain form I exagerated my knee drive, arm drive, kept my chin level, and focused on the what was right infront of me and now my surroundings. It worked pretty well. The sled pulls went pretty well too. The track was sticky from the warm weather so the sled would stick to the track and made the pulls more difficult. I really believe I improved myself today!
In the weight room I felt decent. It was a quick lift with very little emphasis on explosion. I got some pretty good core work in with the body curls.
The workout was very solid. I was ahead of pace on all the reps. The rest was just about the perfect amount. I was able to get out hard, relax coming home and shut down. I was very happy that I could run all six reps under the pace. I probably shouldn't have been that far ahead and I should have probably slowed down a bit, but I thought that if I would have slowed down the pace it would have a negative effect on the workout. I felt pretty good. Prior the workout I had a little soreness, but once I warmed up I was ready to go. I had some lactic acid build up, but not as much as I had in the past weeks. Hopefully that is a sign of things to come!
