Wednesday February 4th
I did the exact same workout I did on the 1st with the following exceptions.
-In circuit 2 I did 15 reps of each medball throw instead of 10-12.
-In circuit 3 I did 35 squats and 25 diagonal pushups, instead of 30 and 20 respectively.
-In circuit 4 I did 20 floppy fishes instead of 15 and 40 Medball hops instead of 32. Between circuit 4 and 5 I only took 5 minutes in between them instead of 10.
In circuit 6 instead of 2*20 seconds of running A's I did 1*35 seconds.
Stretched for 20 minutes afterwards.
Comments: A fairly challenging circuit workout, got a good sweat going and had a nice stretch afterwards
Thursday February 5th
Did typical track warmup
MaxV workout: 1*30 @100% from blocks
4*60 @100% from blocks
Comments: A fantastic workout. I felt unbelieveablly fast at top speed, and extremely relaxed at all points of the race. Here's what I focused on to help me achieve this.
1) Listen and react to the clap, blocking out everything else (as I said earlier in the journal I have a bad habit of reacting to the guy beside me).
2) Stay low and relaxed during acceleration letting the speed gradually build (not forcing it)
3) Stay relaxed and focused at top speed.
Whenver I get into trouble during a 60, it is generally because I panic during the first 30 when i see the other runners out of the corner of my eyes. (My weakness is my start so usually there are at least a few people I can see.) If I just learn to relax and trust my top speed, I run much better.
My next meet isn't until the 22nd. Until then I will try my best to stick with the setup I have now, which is one MaxV session, 1 SE session, and 1 hard intensive tempo session per week for the 'high intensity' days. The other days are made up of general fitness circuits, or stair work/lowintensity plyos circuits. I like this setup because if done correctly my specific speed and SE capacities seem to be steadily improving. I also put a heavy emphasis on fitness, because I find that sometimes in meets where I have to run multiple rounds I perform poorly in the finals if I have to go all out in the heats, and i struggled to finish my 200 strongly last time.
Here's what I'm going to do for about the next week or so.
Friday: General Fitness circuit
Saturday: Stairwork/low intensity plyo circuit.
Monday:Rest or light circuit
Tuesday: Intensive Tempo
Wednesday: General Fitness Circuit
Thursday: Max V+Extensive Tempo
Friday:General Fitness Circuit