@ davan = Now I understand that concept about running over 80% in competition. Because I’m risking myself of getting injured during competition as opposed to running 100% at some point in training and getting my body used to it; but I thought that running 80% in training would ensure my body doesn’t get hurt and weights should help my muscles get stronger to be able to cope with moving at 100% in competition. Please let me know if thats ok, just need some clarification before I look over my training….
@ washedupdec = I’ll include that (acceleration work) in my training program; however, what you suggested about doing more leg weights, what would you say would be the best exercises for that? High intensity such as lifting heavy from 85% upwards right?
If that’s what you’re suggesting, then thanks, because that’s what I did this year, resumed weight training in january this year once a week. What lower body lifting would you suggest?
In 2008, that year was emotional, I started training february, on saturdays, and because of my inconsistency in training, i had to leave the group in middle of march….as you can see the training benefit me a lot, went from 11.50 – 11.10 (FAT) and once I stopped everything went down hill from there. I don’t know how I was able to improve in my 200m by that much…I think it was my contribution in the 4x400m that paid off because of the strength I was getting from it.
In 2009, I started weight training in January, then track training last week in april, both once a week (since that was the maximum number of days i could squeeze in). This is my first year of adding power cleans to my programme. My last 100m runs of 11.20 and 22.60 runs were with rotator cuff problems (from doing dips in the gym) and prosterior cruciate ligament problems and my 200m times would’ve been faster had I not run 400m 10minutes prior to the event. My times this year are hand timed….
@ premium = My 200m improved a lot because of my 400m….i didn’t use the best of tactics to run them (jog to 250m, sprint last 150m), however, I remain injury free due to the fact that I probably don’t train as much as you do, so my muscles don’t get beaten up by constant training and trying to balance 100m, 200m and 400m in one competition. My 400m tactic to some extent helped me and drained me….the last 150m I’d sprint in the 400m would be the same 150m I’d kick in my 200m races…jog to 50m and sprint last 150m