Wednesday 4th September
1 lap slow jog
30 minutes warm-up and sprint drills
2 x acceleration runs
3 x flying 50m @ 95% (5 minutes between runs)
2 x 220m @ 95% (15 minutes between runs)
Saturday 6th September
3 lap slow jog
30 minutes warm-up and sprint drills
2 x acceleration runs
5 x block starts at 90% (4 minutes between runs) Slightly lower than normal speed to concentrate on foot placement and technique over first 5-10m.
3 x 150m @ 95% (12 minutes rest between runs)
Notes:
Today?s block session had much more emphasis on technique than speed. We had markers set out at intervals measured from the first block, which were my calculated foot strike distances (assuming a 100m time of 10.6, which is what I should be aiming for next season)
What we noted was that my first foot strike was fine, but the second two were coming up short by almost a foot of the desired position. I then made a conscious effort during the last three runs to just slow myself down a bit, and concentrate more on really swinging my arms and driving the legs forward (while keeping the foot low) almost mimicking an ice skating motion.
These 3 runs looked much more technically sound, and in addition to bringing my whole block setup forward about an inch, and also placing my hands closer together on the track (almost under my shoulders a la Usain Bolt) it made for a much more effective first 5m.
So I?ll be very interested to see if come winter season, this brings my 60m and later in the season, my 100m, into line with my 200m time.