Charlie Francis helped me plan what to do for the rest of the week on Monday. Here is what he wrote:
"So, for the time being Tues warm-up and a few throws ONLY, Wed an easy warm-up ONLY. Thurs -meet. See how Thurs goes and report back."
Monday, April 5, 2003
-OFF with a minor cold
Tuesday, April 6, 2003
-Just did 4*200 @ around 65-75% today in practice w/ a walk around. The cinder is very hard, but since the volume was low and the rest high I think this worked well.
Around 6-8 shotput throws. Not throwing too well.
Wednesday, April 7, 2003
-800 jog to open practice up, 4 discus throws (didn't want to but had to), and 5*45s hurdle mobility. And that's it, meet tomorrow!
-11.8h 100m but the conditions were awful :
At the meet I could bare warmup (couldn't stretch on the ground, couldn't get a hurdle for mobility, and they were trying to move everything around very quickly) and the weather was horrible. It was raining during my 100, the sun was nowhere in sight, and it was very cold. I think this was worth around 3-4 tenths versus optimal conditions.
Additionally, I came in second in my race. I was around a meter behind the kid in front of me. At ~80m there was a line on the track and he threw out his arms to lean for the finish and yelled out. I got confused and looked over, sort of freezing and then we both realized that was not the right line. I ended up finishing about a meter behind him. I think if we had both run through the line we would have had 2-3 tenths dropped off our times (he's a very fast kid).
On a nice day and without the distraction I'm sure I could have gone around 11.2h. Still fairly overtrained, but a lot better. I think by taking it easy until Monday with the high intensity work I should rebound to around 10.8h, which would put be at around where I was at 2 weeks ago. Unfortuneately, even if I get optimal conditions weather and racer wise the time won't come out as a 10.8h since I'll be on cinder and I'll have to guess on the conversion.
-Shot was 34'9", again really awful, but I think a symptom of the overtraining.
Discus was 65 feet. I just really suck at it, but I probably could have matched my last meet effort (75 feet) if my fingers weren't frozen. By the 200 it was dark, and raining freezing rain. Probably in the low 40s at the highest by this point. The kid who beat me ran a 49 400 indoors, so I assume that in the best of conditions he could go at least 22.0 200. He ran 24.5 and I came in right after him at 25.0. Doesn't really say much about ability, I'll need a 200 with better conditions to be able to tell my ability.
Friday, April 9, 2003
-5*45s hurdle mobility
-10*200 @ level 10, incline 2, 20s rest
Saturday, April 10, 2003
Sunday, April 11, 2003
-20 minute med ball throws and mobility (using med ball) circuit
-150 sledgehammer hits
Wanted to keep it a little light today because I'm still a little sick. Got some incredible sleep last night and Friday night, hopefully I'll not only be over the sickness for tomorrow but completely rebounded, but being sick makes it a little tricky. This was quite a week to start out with!