After reading the post for info that should be in a training journal, I thought I would give a background on my experience, etc.
PR's
55m 6.29
60m 6.81
100m 10.30
200m 21.18
I have been running track since 7th grade. During HS I was a 400m runner. Some how in my Senior year I got fast and started running the 100 and 200. I guess I was a late bloomer.
I attended the University of Wisconsin La Crosse to run track.
1999 - 55m 6.47, 100m 10.85, 200m 21.91
2000 - 55m 6.39, 100m 10.52, 200m 21.38
2001 - 55m 6.29, 100m 10.51, 200m 21.58
2002 - 55m 6.31, 100m 10.30, 200m 21.18
2003 - 55m 6.31, 100m 10.34, 200m 21.31
In the 2003 season I struggled a bit. I got sick at critical times of the year when I was peaking and I had a slight hammy strain in my right leg. I was able to run 10.34 in the 100m and qualify for the USA Outdoor Championships for the second straight year. Unlike the 2002 season I was not fortunate enough to compete at the Championships.
This season I decided to go my own route. I researched on this site and other and asked questions and talked with former coaches. Through all this I designed my own workouts for this outdoor season. Which they are now being posted on this site.
I just started some speed endurance based workouts last week so I have yet to see the results of how my training is going. I was able to run 10.77 this past weekend on base training alone. In the next week I should start to reap the benefits of the speed work.
The number indicates the reps for that set and the letter stands for intensity. L (Light), M (Moderate), and H (High)
Running Workout
12x20m-40m starts
Broken down to 4x20m, 4x30m, and 4x40m
1x6x40m sled pulls
The workout felt good today. I recovered really well from yesterday's workout. There wasn't any soreness at all! I was really cued into the starts today. I reacted well to the cadence. I'm moving in the right direction to get to where I think I should be. However, I have a lot to work to improve.
I don't know what was up with today, but I was running decent. The pace times towards the top were what I wanted to do, but as you can see, it didn't go how it should have. After the first two, I thought to myself, it's time to throw on the spikes and go. I was able to maintain a level and relaxed chin, as well as my whole body. I relaxed and focused on the workout. I was clawing so hard, I pulled my orthotics away from my heel and towards my toe. Still, much more to work on and improve on.
Medicine ball circuit (2 min. rest between the circuits 3x6)
1a Underhand throw
1b Seated throw left
1c Seated throw right
1d Underhand throw backwards
Wood choppers 3x6 (2 min. rest)
Running Workout
8x30m-40m starts
Starts went well today. I had a little soreness today, but nothing that a good warm up couldn't get rid of. I eased towards the end and focused on the basic mechanics of my start. I am racing on Saturday at a very low key meet.
Running Workout
Shake out
6x popout starts over 10m
Today went well. I did starts with Marcus Brunson and it helped me a great deal because I was able to focus on my mechanics and strategy over 10m. It was nice to finally have done starts with someone else. It really pushed me to focus.
The number indicates the reps for that set and the letter stands for intensity. L (Light), M (Moderate), and H (High)
*Step ups - As soon as back foot made contact it recovered back up to the bench.
Running Workout
2x300 fast
1x300 @ :38 - :39 - full recovery
1x300 @ :36 or faster - full recovery
35.44, NT
The workout went well. I got out hard. I had some booty lock towards the end, but nothing that relaxation couldn't fend off. It was a pretty good day to get out and run. I got out hard and the rest took care of itself. After that one, I was pretty tanked, but elated that I finally ran a decent 300. The second one wasn't quite as fast, or it didn't feel that way, so I just took it that I did the workout the complete opposite of what it said. Tomorrow I have some starts and I'm starting to get some confidence that things are going the way they should be.
The number indicates the reps for that set and the letter stands for intensity. L (Light), M (Moderate), and H (High)
Running Workout
12x20m-40m starts
Broken down to 4x20m, 4x30m, and 4x40m
The starts went very well. I only 2x40m because of a blister I have on my heel. I really transitioned well from drivephase and ran smooth and relaxed. My body angles were also where they should be. It really helped doing my starts with someone and with a gun. The holds were varied. Some very long, some very short. I was told that my reaction was right on. Having someone to do starts with and some workouts has really helped me out.
The workout went well. I felt very good during all the 200's. I ran the first four in trainers and the last one in spikes. I was pretty happy running all these 200's and feeling that I was putting forth no effort to run well. There is still much to improve on, but things are slowly being put together.
Running Workout
Shake out
3x popout starts over 10m
The starts were tough. I have an enormous blister on my heel. The skin is just raw so it was very tender doing starts today. That's all I can say about today.
I decided to run one fast 300m today because I raced in three races this weekend on Friday and Saturday and I was quite sore on Sunday and little bit on Monday. I cut the volume but really went for it today in the 300. I didn't want to comeback tomorrow sore again. I also have to run at Mt. Sac this weekend and I felt that I should cut the volume a tad to feel as fresh as possible. I really wanted to get under 35.00, but I fell a little short. What I took from the workout was that I really relaxed coming home and drove my elbows back. Two minutes following the workout I jogged 200m, walked 200m, followed by a 50m jog/50m walk for 250m. Last week after my first rep of 300m I was pretty tired and canned for about 20 minutes, but today 2 minutes afterwards I was able to jog and move around.
Later this week I have 4-8x30-40m starts and 6x200m fast the following day and starts again over 20-40m on Friday. Saturday will be a shakeout and then I race on Sunday.
Nice runnin, man. Don't be mad about the weekend, it was probably just a little CNS fatigue more than anything. It's all good, cos you still ran fast regardless. Good luck at Mt. Sac this weekend and keep it up!
Running Workout
4-8x30m-40m starts
broken down to 4x30m and 4x40m
Starts went pretty well. As they went on they got better. I'm getting used to seeing my partners back lol. My body position was good and I transfered to the second phase well. The blister on my heel is getting better, but it took a step back.
