Turning over a new leaf - 100m Training Journal (‘10/‘11 COMPLETE) (‘11/‘12 STARTED)
Posted: 16 September 2010 11:12 PM
[ Ignore ]
[ # 31 ]
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Total Posts: 203
Joined 2010-06-14
16/9/10
Usual 2L warmup + dynamic flex exercises
Running Drills
Progressive Runs 30, 50, 60, 80m on grass
3x3x80, R3, R6 in flats on grass.
Didnt feel achilles at all which was fantastic. Still focussing on a more vertical heel recovery and not letting my foot drift out the back.
Straight to gym post session
Concentric SL Squat (from safety bars) @ 40kg, 6, 6, 5, 5
DL Leg Press (explosive) @ 80kg, 6, 6, 5, 5
Lateral Flexion (back ext equip), 3x12
2 x MB series
Dinner time!
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@DylHicks / “My theory was simple: Sprinters needed to train at race pace, both to imprint the higher speeds on their muscle memory and to acclimatize their muscles and tendons to the demands of racing” - Charlie Francis
Posted: 18 September 2010 07:41 AM
[ Ignore ]
[ # 32 ]
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Total Posts: 203
Joined 2010-06-14
18/9/10
Accel Development today
2L Warmup + 6x100 strides on grass
Dynamic Flex + Running drills ( 3 x 10 Running A’s, and 3 x 10 (each leg) Single Leg Recovery)
Progressive Runs 30, 50, 60, 80
Short Hills
Back in spikes for 1st time in 3 weeks
2x3x30, R3, R6
Hurdle Mobility Series
Warm-down
2L (walk-jog), 4x100 strides on grass
Tonight’s session was one of the best I’ve had since i have started with my new coach. I am starting to get a good kinesthetic awareness both when accelerating on hill and in upright mechanics. Things are rolling along well.
Still icing my achilles each night, along with continuing with my eccentric heel drops + anti-inflamm tablets!
Day off tomorrow.
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@DylHicks / “My theory was simple: Sprinters needed to train at race pace, both to imprint the higher speeds on their muscle memory and to acclimatize their muscles and tendons to the demands of racing” - Charlie Francis
Posted: 19 September 2010 06:05 AM
[ Ignore ]
[ # 33 ]
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Joined 2010-06-14
Any feedback on my training so far??
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@DylHicks / “My theory was simple: Sprinters needed to train at race pace, both to imprint the higher speeds on their muscle memory and to acclimatize their muscles and tendons to the demands of racing” - Charlie Francis
Posted: 20 September 2010 11:55 PM
[ Ignore ]
[ # 34 ]
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Total Posts: 203
Joined 2010-06-14
20/9/10
Accel Development (Saturday repeat)
2L Warmup + 6x100 strides on grass
Dynamic Flex + Running drills ( 3 x 10 Running A’s, and 3 x 10 (each leg) Single Leg Recovery)
Progressive Runs 30, 50, 60, 80
Short Hills
2x3x30, R3, R6
Coach is really happy with the acceleration pattern and the sweeping of the arms early on in the run. Felt really good tonight, i think the unilateral leg work in the gym is really helping.
MB Power Series to finish.
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@DylHicks / “My theory was simple: Sprinters needed to train at race pace, both to imprint the higher speeds on their muscle memory and to acclimatize their muscles and tendons to the demands of racing” - Charlie Francis
Posted: 22 September 2010 06:48 AM
[ Ignore ]
[ # 35 ]
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Total Posts: 203
Joined 2010-06-14
21/9/10
Easy 2L warm-up today + dyn flex
Extensive Tempo @ 15-16sec 100m pace
100-100-100-100 R30, R90
3 x MB Series
Gym
DL Back Squat @ 100kg, 3x6
Split Foot Concentric Box Jumps (1m), 3x6
SL Hang Clean @ 40kg, 3x6 (60sec btw legs)
Done
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@DylHicks / “My theory was simple: Sprinters needed to train at race pace, both to imprint the higher speeds on their muscle memory and to acclimatize their muscles and tendons to the demands of racing” - Charlie Francis
Posted: 22 September 2010 06:51 AM
[ Ignore ]
[ # 36 ]
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Joined 2010-06-14
22/9/10
Recovery day
We do our usual warmup jog + exercises, then move into some general strength series
SB knee to chest pike w Pushup 3x60sec
Supposed to do ice bath tonight but the baseball players were in there so we went to the beach instead (pretty cold)
Back to the track in spikes tomorrow.
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@DylHicks / “My theory was simple: Sprinters needed to train at race pace, both to imprint the higher speeds on their muscle memory and to acclimatize their muscles and tendons to the demands of racing” - Charlie Francis
Posted: 24 September 2010 09:37 AM
[ Ignore ]
[ # 37 ]
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Total Posts: 203
Joined 2010-06-14
23/9/10
Usual Warm-up
Same session as last Thurs but in spikes on track
Progressive Runs 30, 50, 60, 80m on grass
3x3x80, R3, R6 (only did 2 reps of last set - was starting to fatigue and its only my first session back on track in spikes so didnt want to push it)
Need to focus on preventing my foot from casting out in front when i start to fatigue.
Straight to gym post session
Concentric SL Squat (from safety bars) @ 50kg, 3x6
DL Leg Press (explosive) @ 40kg, 3x6
Lateral Flexion (back ext equip), 3x12
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@DylHicks / “My theory was simple: Sprinters needed to train at race pace, both to imprint the higher speeds on their muscle memory and to acclimatize their muscles and tendons to the demands of racing” - Charlie Francis
Posted: 24 September 2010 09:43 AM
[ Ignore ]
[ # 38 ]
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Total Posts: 203
Joined 2010-06-14
24/9/10
Extensive Tempo
2L walk-jog soccer field
A few dynamic flex exercises
3x4x100 @ 15-16sec, R30, R90
Med Ball Series x 3
Recovery
5 x (Ice Bath 1min / Spa 2min)
Feel pretty good atm!
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@DylHicks / “My theory was simple: Sprinters needed to train at race pace, both to imprint the higher speeds on their muscle memory and to acclimatize their muscles and tendons to the demands of racing” - Charlie Francis
Posted: 27 September 2010 07:05 AM
[ Ignore ]
[ # 39 ]
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Total Posts: 203
Joined 2010-06-14
25/9/10
Same warm-up as above
Accel Development on hill
3x3x40, R3.5, R8
Felt really average today, couldnt get out of my own way
Med Ball Power Series and Hurdle Mobility
Day off tomorrow.
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@DylHicks / “My theory was simple: Sprinters needed to train at race pace, both to imprint the higher speeds on their muscle memory and to acclimatize their muscles and tendons to the demands of racing” - Charlie Francis
Posted: 27 September 2010 07:12 AM
[ Ignore ]
[ # 40 ]
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Total Posts: 203
Joined 2010-06-14
27/9/10
Monday’s session is always a repeat of Saturday’s throughout the GPP (x2 Short Hill / Accel Development Sessions)
3x3x40, R3.5, R8
Felt a little better than Saturday’s session but still feeling fatigued.
Med Ball Power Series
Gym post session
DL Back Squat @ 100/120kg, 5, 5, 4, 4
Split Foot Concentric Box Jump @ ~80cm, 3x5
SL Hang Clean @ 40kg, 3x5
Done. I hate my gym, there are ‘roid monkeys galore there. I think i am moving to another gym this week at a private college
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@DylHicks / “My theory was simple: Sprinters needed to train at race pace, both to imprint the higher speeds on their muscle memory and to acclimatize their muscles and tendons to the demands of racing” - Charlie Francis
Posted: 30 September 2010 07:45 AM
[ Ignore ]
[ # 41 ]
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Total Posts: 203
Joined 2010-06-14
28/9/10
Extensive Tempo session today
Modified warmup
4x4x100 @ 15-16sec in flats on grass
I was blowing a bit during this session after about the 12th rep
Medball series x 3
5 x Ice Bath 1min / Contrast (Hot tub) 1min
Felt pretty good after the ice-bath…Day off tomorrow.
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@DylHicks / “My theory was simple: Sprinters needed to train at race pace, both to imprint the higher speeds on their muscle memory and to acclimatize their muscles and tendons to the demands of racing” - Charlie Francis
Posted: 30 September 2010 07:54 AM
[ Ignore ]
[ # 42 ]
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Total Posts: 203
Joined 2010-06-14
29/9/10
Recovery day today. All we do is our usual warm-up + ab/core/stability exercises x 3. Session only takes about 30-45mins.
30/9/10
Intensive Tempo day…i’ve been dreading this all week
2L warm-up + dynamic flex
Running drills
Progressive Runs 30,50,60,80
3x3x90 @ 90%+ (1st set in flats) R4, R8
These sessions are always tough for me. I started to top out about 70m in each run and losing form in the final 20m but I feel like I’m holding a good position technically for the majority of the run. Did the session with a guy who has run 10.5x and wasn’t too far off at the end. Helps having someone quicker next to you to pull you through.
Quick warm-down, then up to the gym.
Concentric SL Squat (from safety bars) @ 50kg, 5, 5, 4, 4
DL Leg Press (explosive) @ 40kg, 5, 5, 4, 4
Lateral Flexion (back ext equip), 3x15
Med Ball Ab Series x 2
Started taking ZMA (Ultimate Nutrition) x3 capsules/night…Did notice a much deeper sleep.
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@DylHicks / “My theory was simple: Sprinters needed to train at race pace, both to imprint the higher speeds on their muscle memory and to acclimatize their muscles and tendons to the demands of racing” - Charlie Francis
Posted: 02 October 2010 03:16 AM
[ Ignore ]
[ # 43 ]
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Total Posts: 203
Joined 2010-06-14
1/10/10
Extensive Tempo today
2L warm-up / modified Dynamic Flex set
3x4x100 @ 15-16sec in flats on grass
Pedestal Set (prone, supine, lateral holds)
Stretching/mobility series
5(Ice bath 1min, Spa 2min)
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@DylHicks / “My theory was simple: Sprinters needed to train at race pace, both to imprint the higher speeds on their muscle memory and to acclimatize their muscles and tendons to the demands of racing” - Charlie Francis
Posted: 02 October 2010 03:19 AM
[ Ignore ]
[ # 44 ]
Full Member
Total Posts: 203
Joined 2010-06-14
2/10/10
Pretty warm here today, around 25’C, first real taste of Summer weather
Usual warm-up
Running drills + Progressive runs 30->80m
Accel Development on hill
2x3x40m, R3.5, R8
Not a bad session, feeling better about my acceleration pattern at the moment.
MB Power Series (Underhand, Overhead, Vertical, Box Jumps, Split Foot Concentrics)
Hurdle Mobility
8 weeks GPP done. Testing next week.
Pencilled in my first race for November 27th.
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@DylHicks / “My theory was simple: Sprinters needed to train at race pace, both to imprint the higher speeds on their muscle memory and to acclimatize their muscles and tendons to the demands of racing” - Charlie Francis
Posted: 04 October 2010 12:48 AM
[ Ignore ]
[ # 45 ]
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Total Posts: 203
Joined 2010-06-14
Testing / Down week this week
4/10/10
8:30am
800m warmup
Usual dynamic flex
3(60sec SB Pike->Pushup / 45sec Lateral Hold (each side) / Supine DL flexion)
5(Ice Bath / Warm Shower - 60sec each)
Trials tomorrow, not sure whether track or grass, 80 & 100m i believe, feel pretty good…
Weather is 25’C here today…beach weather!
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@DylHicks / “My theory was simple: Sprinters needed to train at race pace, both to imprint the higher speeds on their muscle memory and to acclimatize their muscles and tendons to the demands of racing” - Charlie Francis
, still toasted from Thurs night Int Tempo session, got through the session anyway. My coach wasnt too unhappy, he still wants me to work through tiring sessions in the GPP. 
