There is basically no acceleration work or speed work at all. Your PRs are good considering you are essentially untrained (if you have actually ran 11.1 while training only once a week), so you could theoretically get to those goals on talent alone, but it sure wouldn’t be optimal.
I don’t think the lifting is that bad and there would need to be more info on your experience here and your body type.
@ lift4speed….thanks for your recommendations; I may take that into consideration. The main reason why I decided to do weights in the morning was because I know athletes who do weights in the morning and then track in the evening. Track is usually done during the evening after 6pm. As for the lifts I’m doing, based on a book by Charlie Francis I once read, he emphasized on the importance of upper body work. And to be honest, I’ve felt a lot stronger in my races, especially in 200m.
@ Matt (washedupdec)………you may be right, so would you say add more acceleration work in mar.-apr.-may through till jun.-jul-aug? and did you mean high intensity lifting overall? or during summer season?
@ davan…….Do you have you got any suggestions of speed work? I’ve added a couple 30m and 60m runs there, i thought that would be enough for speed work…someone mentioned to me that 80% is not enough to help maximise speed, however, as I mentioned before, it’s to prevent injury…Thank you for your feedback:
My Build: (see attached photo)
2006: 100m progression:
11.74, 11.50, 11.77
24.0, 23.73, 23.40
2007: 100m progression:
11.80, 11.77, 11.86
2008: 100m progression:
11.10, 11.30, 11.50, 11.32, 11.60, 11.70
23.40, 23.40, 23.00, 23.33, 23.00, 22.80
2009: 100m progression:
11.20, 11.20, 11.20
22.90, 22.60, 22.30
– 2006 season was run throughout with PCL injuries,
– 2007 was run with achilles heel problems, i started weights winter 2007
– 2008 started off great in the 100m, but ended up bad, whilst the 200m was opposite, started crap and then got better (because i ran more 400m).
– 2009 was decent, but i really wanted to run sub11 and 22.00, my 200m were all approx 5-10minutes after running 400metres….
Weights Personal Bests:
Bench Press 120kg
Incline Bench Press 110kg
Shoulder Press 100kg
Power Clean 100kg
Squat 130kg (back in 2007)
45degree Sled Leg Press 380kg
Pull Ups max: 20reps
need anymore info? anymore critiques?