Elitetrack: Sport Training & Conditioning

So I’ve finally decided to actually log the training I do, especially because this is the first summer I’ve undertaken a GPP for sprinting (no high school cross country in the way anymore).

In the fall I’m going to a rather competitive D3 school and I would like to be able to make the track team.

Height: 5’11”
Weight: ~145 lbs

PRs
100: 11.8 ht
200: 25.05 FAT / 24.6 ht
400: 57.xx ht (I can’t really remember the decimals, I only got to run an open 400 once in my HS career)
4x400 split: 53.xx ht (coach accidently deleted the splits before he could write down the exact decimals)

HS Sport History
Freshmen: No track, played basketball in winter.

Sophomore: Same as freshmen year.

Junior: Got cut from basketball and switched to running sports year round.  Did not run the 400 because I did 300IH to help the team get points (not a big fan of hurdling).
100: 11.88 ht 200: 24.8 ht 4x400: 53.xx ht

Senior: Pulled hamstring in outdoor in the second week.  Made it back for the first meet, where I repulled it in the 200 after running the 100 without problem.  Came back for the last regular season meet and the conference and state class meets.
100: 11.8 ht 200: 25.05 FAT / 24.6 ht 300 (indoor): 40.50 FAT (banked track, poorly ran race) 400: 57.xx ht (the meet after coming back from injury)  4x400: 55.8 ht 600 (indoor): 1:40.xx ht

As for lifting, I wasn’t able consistently get into the weight room my senior year because of my own lack of consistency in indoor and the hamstring pull in outdoor.  As for junior year, I just didn’t try to lift weights.

I’m training over the summer so I can be prepared for fall training (and, of course, to dominate intramural soccer and flag football in the fall…or at least outrun everybody).

I started training last Monday (June 29).

Mon June 29: acceleration development
2x4x20m hill accelerations with 1’30”/5’ rest

Then I hit the weight room for the first time in forever.
4x5 Pull-ups (switched to chin-ups to try to get a 5th set and only got out 3 reps)
3x5 Back Squat @ 145 lbs
3x5 Bench Press @ 95 lbs

In case you can’t tell yet…I’m a weakling.

Tue June 30: tempo
8x200 @ 32, 37, 37, 37, 37, 37, 35, 35 (a bit fast on the first rep) w/ 2’ rest
1 x GS circuit (harder than I thought, first time I ever really done a GS circuit)

Wed July 1: Didn’t get to the track, because about 2 hours before I would usually go it was raining and there was thunder.  Mentally told myself, “Guess I won’t be running today.”  And then even though it was sunny later, I was mentally not willing to go.  Really need to work on that.

Thur July 2: acceleration development
10x20m hill acceleration w/ 1’30” rest

Went to go hit the weights that day (I use my old high school’s weight room because its open and free) and when I went to the door to enter the school go to the weight room, it was locked.  Mentally that killed any and all chance of me doing even bodyweight exercises or anything.  As mentioned before, need to work on that.

You may notice the different setup used on the two acceleration development days, which brings me to a question: how should I setup those workouts?  Usually I see them setup into a couple of sets of lower reps (not really sure about the rest), but when I just did 10 straight through with 1’30” rest, I felt fine.

Fri July 3

Warmed up and started to go Charlie Francis’ Big Circuit, but stopped a little more than halfway through (got through the 1+1+2+2++ part) because my right hip felt off and because I have practically 6 months till indoor I decided to call it a day.

Have you got an electric 100 time?

Callam Mccabe - 04 July 2009 08:06 PM

Have you got an electric 100 time?

No, I never ran it at more than a duel meet.  I also only ran the 100 three times: once junior year (11.88), once before repulling the hamstring in the 200 (11.8), and after coming back completely (11.8).  Why do you ask?

Jamie R - 05 July 2009 12:18 AM

Callam Mccabe - 04 July 2009 08:06 PM

Have you got an electric 100 time?

No, I never ran it at more than a duel meet.  I also only ran the 100 three times: once junior year (11.88), once before repulling the hamstring in the 200 (11.8), and after coming back completely (11.8).  Why do you ask?

probably cause electric is more reliable

Also between 100 and 200 you seem to be losing over a second. Off 11.8 you should be looking to do 23.6 24.0 at worst. It might be a idea to train for the 100 rather than the 400.

If you consider that the 11.8 is hand-timed, then I think they line up a little more, although I see your point and have thought about it in the past, but haven’t given it much consideration because I really like running the 400.

Most of my research and reading has gone into 400 meter training, but I would guess that GPP for the 100 would be fairly similar, MWF - acc dev and TR - tempo, just with some slight changes?  So if I were to continue doing what I am doing I could delay a decision like that for a bit, right?

Mon July 6
Instead of running, I decided to play tennis with some friends today.  Went well, no elbow pain (my elbow was screaming last time I played, granted it was probably because I hadn’t played in over a year).

Tue July 7
Training was interrupted by thunderstorms, so I only got in a warmup and some technique work before leaving.

Wed July 8
I had a lunch/event with some friends that lasted till a little bit ago and large quantities of Chinese food was involved.  Therefore today has become a day of rest.

Thur July 9
warm-up
10x20m hill accelerations w/ 1’30” rest
GS circuit

The accelerations went fine and GS felt good.

Mon July 13
I got to the track and some people I know were playing soccer and I had sort of been itching to play some soccer for a while, so I did that instead of running on the track.