[AddictedToSpeed]

AddictedToSpeed on May 18, 2010 at 1:14 pm #16733

My name is Peter, im 14 years old at the moment.

So a bit of track history:

Age Event Stats
11 400 1:14
200 28.9
12 1500 5:42
13* – –
14 100 12.78 (spikes)
Long J. 4.63 m
(all hand timed)
* Was injured, with pains such as shin splints so I decided not to compete

I am planning on being a 200/400 sprinter next year, and I may be doing a bit of jumping for fun, but there will not be a big focus on jumps. I will not be running an indoor season for basketball, but I will still be training (2-3 times) in the winter so I do not lose my summer gains. I have also been lifting for a while, as I got into it when I was younger, been doing it more serious now as I figured it helped with track.

Some other stats
Height – 5’9
Weight – 155ish
Full Back Squat – 265×6

My Routine
Mon- top speed work
Tues- tempo
Wed- spec end work
Thurs- tempo
Fri- acc dev.
Sat- easy jog
Fri- rest

I’ll add jumps and lifting, jumping 1- 2 times a week, and lifting 2- 3 times.

[AddictedToSpeed]

AddictedToSpeed on May 18, 2010 at 1:17 pm #98255

5/17/10

A.M.
– Played basketball for about an hour

P.M.

Warm up
2x2x70m @90-95%
3 min between reps, 5 min between sets
4x30m bounding
LLRRx2
LRLRx2

– didnt feel really fast on the 70m, but the track im doing it on his on an incline which may be why, bounding felt explosive, hips are pretty sore now

[AddictedToSpeed]

AddictedToSpeed on May 19, 2010 at 4:14 am #98274

5/18/10

A.M.
– lifted this morning
Power Cleans – 132×3 143×3 154×3
Stiff Legs – 143×6 154×6 165×6 176×6
Incline Bench – 132x3x3
Pull ups – 42 reps , 3 sets

– easy session, tempo later

[AddictedToSpeed]

AddictedToSpeed on May 19, 2010 at 12:01 pm #98285

P.M session

Warmups
Tempo Run
8x150m@70%
45 second rests
4x150m@75-80%
45 second rests

600m cooldown

no rest between, just pushed the last four

[AddictedToSpeed]

AddictedToSpeed on May 20, 2010 at 8:49 am #98313

May 19/2010
Warmup
Speed end sess.

4x200m @ 90%
4 minute rest between

GS circuit

– tried to run more relaxed today, and it felt good, felt pretty fast and running form felt good
also pretty tired from yesterday, today was an easy day

[AddictedToSpeed]

AddictedToSpeed on May 21, 2010 at 8:14 am #98325

May 20th/2010

A.M.
-gym class
400m warmup
5 minute run:1200 m
light rugby

P.M.
warmup
10x200m@70%ish
1 minute break between

– smooth, good tempo day, feeling a bit tired, cant wait to get to sleep

[AddictedToSpeed]

AddictedToSpeed on May 23, 2010 at 3:24 am #98366

5/21/2010

Easy Day
Weights
BoxSquat- 255×3,265×3,225×5
SplitSquat – 50’sx5, 60’sx5, 70’sx3
PullUps – x10,x10,x12,x12
DBPress – 30’sx10, 30’sx10, 40’sx5, 45’sx5

1.5 hours of hoops

[AddictedToSpeed]

AddictedToSpeed on May 24, 2010 at 6:55 am #98396

5/22/2010
Top Speed Focus
Warm Ups
4x60m
4 minute rests
Some bounding + broad jumps

1.5 hour of hoops

[AddictedToSpeed]

AddictedToSpeed on May 24, 2010 at 1:04 pm #98409

5/23/2010
Warmups
4km run
core work

[AddictedToSpeed]

AddictedToSpeed on May 26, 2010 at 9:43 am #98512

5/24/10
Speed Endurance 2 Work
WarmUps
2x350m @ 90-95%
9 minute rest
2×30 m accels

[AddictedToSpeed]

AddictedToSpeed on May 26, 2010 at 9:45 am #98513

5/25/10
A.M
Weights
RDL – 185x3x5
InclineBench – 135×3,140×3,100×8
StepUps – 25’sx5, 35’sx2x5, 45’sx5
Pull Ups – x19,x11,x12

P.M.
Ex Tempo
WarmUps
12×150@70%?
45 sec rests
600 m cool down jog

ice shower after

[AddictedToSpeed]

AddictedToSpeed on May 28, 2010 at 2:49 am #98582

5/26/10

1 hr basketball

warmups
speed end session
4x120m @ 90 – 95%
7-8 minute rests between

3x20m skips for height

good session, felt pretty fast, muscles were tight from yesterday

[AddictedToSpeed]

AddictedToSpeed on May 28, 2010 at 9:02 am #98601

5/27/10

Gym Class
1 Hr of rugby
– it was basically me sprinting with the ball, got pretty tiring

2 hours later
WarmUps
Ex. Tempo
8×200@70-75%
1 minute rests

– so hot outside, sort of a hard workout

[AddictedToSpeed]

AddictedToSpeed on May 29, 2010 at 8:23 am #98646

5/28/10

Morning
WarmUps
Top Speed Work
6x60m off blocks
5-6 minute rests between

So first 60 was timed at 7.86, I guess it was okay. Felt pretty fast, was running in spikes too, first time starting off of blocks, pretty fun, i dont understand how you balance on your fingers though, was pretty difficult, my accel was probably horrible, gonna do some research and work on it, it was fun anyways

Gonna go play some hoops after

[AddictedToSpeed]

AddictedToSpeed on May 31, 2010 at 12:53 pm #98741

5/29/10

Lifting
Squats 255×3,185×6 (paused)
Split Squats 55×5,55×8,55×8
DB Press 40×6,40×6,45×4,35×7
Pull ups 44 reps in 5 sets

1.5 hours of basketball

[AddictedToSpeed]

AddictedToSpeed on May 31, 2010 at 12:55 pm #98742

5/30/10

Short Warmup
2.5 mile jog, at 6:50 pace
Core work

[AddictedToSpeed]

AddictedToSpeed on June 5, 2010 at 9:53 am #98955

5/31/10
Intensive Tempo/SE1
1x200m, 1x250m, 1x300m @85-90%
4-5 minute rests

Pulled my groin on the 29th, i started to notice it today

[AddictedToSpeed]

AddictedToSpeed on June 5, 2010 at 9:58 am #98957

6/01/10
Ex Tempo
Run100,Jog100 x 10
– no rests

shouldnt have done this, groin is hurting like madd

[AddictedToSpeed]

AddictedToSpeed on June 5, 2010 at 10:03 am #98959

6/02/10

Lifting
Incline Bench-55kgx6x2, 55kgx5
Pull ups-BWx12x4

– rest, groin needs rest lol

[AddictedToSpeed]

AddictedToSpeed on June 5, 2010 at 10:03 am #98960

6/03/10

-rest

[AddictedToSpeed]

AddictedToSpeed on June 5, 2010 at 10:06 am #98961

6/04/10

– groin started to feel better so I went to run

A.M.
WarmUps
Some block starts
4x150m @ 90%
5-6 minute rests between
Some more block work

Gonna do some lifting tonight

Groin felt okay, i can feel it was inflamed a bit but did not bother me particularly during the runs, didnt go my hardest tho, and it was an indoor track so the turns were hard =/

[AddictedToSpeed]

AddictedToSpeed on June 6, 2010 at 2:14 am #98982

6/05/10

Ran a mile

Gonna go play some basketball and lift some weights later

[AddictedToSpeed]

AddictedToSpeed on June 8, 2010 at 8:41 am #99045

6/04/10

Weights
Press – 85×5,85×5,90×5
Pull Ups – +25x8x3

superset both of em, 1 minute rests

6/05/10

Weights
Box Squats – 135×5,155×5,175×5,195×5
Split Squats – 3×5 w/ 10 lb dbs
GHR – 2 sets

currently rehabing a hurt groin so nothing heavy

1.5 hours of basketball

[AddictedToSpeed]

AddictedToSpeed on June 8, 2010 at 8:42 am #99046

6/06/10

WarmUps
4km run
Core Work

[AddictedToSpeed]

AddictedToSpeed on June 8, 2010 at 8:45 am #99047

6/07/10

Gym Class
1.8 km run in 6:41
on grass and a shitty 300 m track (bumpy surfaces etc), felt bad on my ankles

came home 1.5 hours later

WarmUps
SE2 Work
1x450m @ 85%
45 seconds
1x80m @ 90%

4×30 m strides cool down

Wow was so tired form the 1.8 k in gym class, this wasnt very high quality SE work but whatever, felt slow too, and was done on a hill sort of

so tired now, groin is also feeling better though 🙂

[AddictedToSpeed]

AddictedToSpeed on June 10, 2010 at 12:32 pm #99154

6/08/10

Lifting
Hang Snatch – 5×3 – top set – 45×3
Power Clean – 2×3 – 50×3
BTN Jerks – 4×3 – 45×3
Step Ups – 4×6 – 25×6

15 minutes of GS work

[AddictedToSpeed]

AddictedToSpeed on June 10, 2010 at 12:33 pm #99155

6/09/10

WarmUps
4x100m @ 90-95%
5 minute rests

-1st time doing sprints in 4 days, groin feels better, but this session felt sloppy sort of
– 2nd 100m felt okay, feels like my stride lengths are longer, but the frequency + ground contact time is too long
– session was done in my flats, but felt bad lol

some bounding + jumping afterwards

[AddictedToSpeed]

AddictedToSpeed on June 13, 2010 at 12:44 pm #99289

6/10/10

3 Hr basketball

Ex Tempo
Warm Ups
6x250m@70%
1:15 rests between

GS work after

[AddictedToSpeed]

AddictedToSpeed on June 13, 2010 at 12:45 pm #99290

6/11/10

WarmUps
2x60m @ 90-95%
2x200m @ 95%

4-5 minute rests between 60
7 minute rest between 200

– 60s didnt feel too fast, 200s felt fast though
– knee feels a bit bad, feels like my groin has affected it

Played some football on sand after, glutes and hamstrings are dead

[AddictedToSpeed]

AddictedToSpeed on June 13, 2010 at 12:49 pm #99293

6/12/10

Ran a mile

Weights
Box Squats – 185×5,195×5,205×5
GHR-4×6
DB Press – 25×8,35×6,45×5,45×5,45×3
Pull Ups – +10×15,+10×10,+10×10

Basketball for an hour

[AddictedToSpeed]

AddictedToSpeed on June 15, 2010 at 8:34 am #99369

6/13/10

Aerobic Capacity Work
WarmUps
3x1200m @ 1600 pace
– 600 m walk as rest

– was done on a hilly/grassy area

Pushups + corework

[AddictedToSpeed]

AddictedToSpeed on June 15, 2010 at 8:36 am #99370

6/14/10

Played some basketball

– gonna take the next 2 -3 days off, maybe do some easy strides

been training for a hard 6-7 weeks, getting pretty fatigued as well, also exams and stuff are starting, and i havent been getting much sleep either

[AddictedToSpeed]

AddictedToSpeed on June 18, 2010 at 8:33 pm #99465

6/15/2010

off

[AddictedToSpeed]

AddictedToSpeed on June 18, 2010 at 8:33 pm #99466

6/16/2010

Warm Ups
5x80m@90%
5 minutes between

[AddictedToSpeed]

AddictedToSpeed on June 18, 2010 at 8:36 pm #99467

6/17/2010

Warmups
Ex/Int Tempo

100/200/300/400/300/200/100
@70-75%

30 seconds rest per 100m

Notes: Very tiring workout, I was literally dead. It was done on an empty stomache so that could be the reason. The 1st 100 felt good, relaxed, and fast. The next 200 was alright, was feeling fatigue at the end. The last 50 m or so of the 300 m i just burned out and i had the same feeling for the rest of the sprints except for the first 100mish for them. At the end my legs were dead, and i could even feel the soreness a couple hours later, was gonna do some core work but i was so tired after, eventaully did the core work, but 8 hours later.

[AddictedToSpeed]

AddictedToSpeed on June 18, 2010 at 8:40 pm #99468

6/18/2010

WarmUps
MaxV focus
2 x 2 flying50’s with a 30 m run in
3 minutes between reps, 6 minutes between sets

2x12Horizontal Bounding
1×10 Skips for height

Notes: This was supposed to be 6×30 flying sprints, but i realized midway that i measured the distance wrong, oh well, still a good workout. I really stressed form, with the high knees, relaxed face, and vertical torso, and arm drive. Went pretty well, felt pretty fast, even towards the end of the 50m, gonna get the distance right next time. Most of my workouts are done in flats, and on a slightly hilly track (only one that is easily accessible). I pulled an all nighter last night studying so yeah, but this workout was still high quality. Cut the bounding short cause i was feeling some unexpected shinsplints, but they went well, bounds were far, and fast.

[AddictedToSpeed]

AddictedToSpeed on June 25, 2010 at 2:33 am #93628

6/19/2010

Rest

6/20/10

Weights

1.5 hours of basketball

[AddictedToSpeed]

AddictedToSpeed on June 25, 2010 at 3:05 am #93619

Log for 500 km

June 20/2010

3.4 km, paved road with hills

Total Volume: 3.4 km

Extra notes: This run felt alright, I was struggling though, but my I still pushed through it, everytime I hit the hills I would slow down so much, and it would take a lot out of me. Workout goal was mainly to enhance recovery and increase aerobic capacity.

June 21
400m warmup
2x2x150 m @ 80-85%
Jog back between reps, 500 m jog between reps
200 m cooldown

Notes: Just a bit of speed endurance, I felt pretty fast, and I also focused on running form, this workout was pretty tiring at the end, especially the last 150m, hopefully this helps me with my LA tolerance, and will convert into better performance for the 400.

June 22/2010

400 m warm up
Flexibility drills
8×200 m @75% pace
1 minute rests between (75-100 m light jog)
400m cool down

Total volume: 3.2 km

Notes: I missed my athletic banquet to play basketball and do this workout, went pretty.
First time with a stop watch , I was averaging about 38 seconds on the paved road, it was slightly hilly though, and the distance was a bit more than 200 m to be honest. Cardio felt alright, feels like I am in fit condition, but I know I am faar from that.

June 23/2010
400m warm up
Medicine ball throws
(for vertical + horizontal height)
200 m jog cool down

Total volume: 0.6 km

Notes: first time throwing around a med ball, pretty interesting, my legs were so sore after it, feels like this will help me with my acceleration phase.

June 24th/2010
1700m jog to track
Flexibility drills
4x60m @ 85 %
60 m jog backs + 2-3 minutes of rest
1000 m cooldown jog back

Volume: 3.2 km

Notes: Wow, did this workout on the worst track ever, it just rained and there was still water everywhere, luckily I found another track to train on, but jeez, this was one of those track sessions where I think if its really worth running. 

[AddictedToSpeed]

AddictedToSpeed on June 25, 2010 at 3:09 am #92301

Oh yeah, the only reason im counting volume now, is that there is a challenge at school, and by sept 22, if i log down 500 km, i win a prize (dunno what it is yet)

Should be pretty easy, considering the warm ups/cool downs and recovery jogs that i do during my training

[AddictedToSpeed]

AddictedToSpeed on June 26, 2010 at 9:35 am #99743

6/25/2010

WarmUps
Mile @ sub7 pace
Dynamic Flexibility
2x30m strides
1x300m
1x300m
10 minute recovery

6x80m strides cooldown

Notes: Workout went alright, the 300 felt fast, but I have a feeling i am still pretty slow, and have a lot of work to do still. The 300 was done on a slightly hilly track, and in my spikes, so i know i am faster still. Gonna work on my fitness a bit, but i know its improved already, so yeah. Good day today, im going to camp for the next two days, so no workouts, good break for me mentally and physically.

[AddictedToSpeed]

AddictedToSpeed on June 29, 2010 at 8:09 am #99801

6/26/2010

WarmUps
1.8 km jog
10x100m strides w/ walkback recovery

Lifting:
Pullups: x20,x10,x10,x10
Dips: x10,x10,x10,x8
DB Rows: 60×12, 70×10, 70×10
DB Press: 35×5,35×5,35×5

Notes: Good day, felt strong in the weightroom, and the track workout was for recovery, feels like my fitness is getting better. Gonna keep working, just came back from a two day camping trip, gonna take a break today, and then back onto training tomorrow.

[AddictedToSpeed]

AddictedToSpeed on July 2, 2010 at 10:28 am #99870

6/30/2010 (Wed)

WarmUps
600m warmup
Dynamic Flex Drills
2×30 m strides

3x3x70m hills
walkback rest between reps
3 walkbacks between sets

Weights:
hang cleans – 115×3 125×3 135×3 145×3 155×1 115×3
pull ups – 11 12 13 12 11
GHR – 5 5 5 5

Notes: Feels good to run again, just got back from camp a day ago, was too sunburnt and fatigued, not feeling quite as sharp but getting back into it, this hill session felt alright, my lungs were alright, glutes and hams were burning afterwards. Gonna slowly increase the intensity as well.

[AddictedToSpeed]

AddictedToSpeed on July 2, 2010 at 10:30 am #99871

7/01/10 (thurs)

Warmups
1 km jog
Dynamic flex drills
Tempo session
2x5x150m
no rest between reps, 2 minutes between sets

GS circuit (150 reps ish)

Notes: tempo was done on grass, hence the 2×150, also done without shoes on, felt good, my lungs were feeling okay, and there wasnt that much of a struggle, good for recovery, got some general strength stuff in after, and i was feeling pretty fast, really worked on my running form, and just enjoyed this session, gonna hit up some SE work tmrw, so pretty excited for that.

[AddictedToSpeed]

AddictedToSpeed on July 3, 2010 at 11:07 am #99901

7/02/10 (fri)

WarmUps
400m jog
Dynamic Flex
SE session
2x100m
2x100m fly

7 minutes between each rep

bounding/jumping work after

notes: Feels fast, but feels slow, feels like im sorta in slow motion, but im moving fast at the same time, focused a lot on technique, slipped on one of the normal 100s so decided to do some flies, i think if i improved my top speed work which could really use work, i would be a lot faster, the workout was done in trainers, cant find a proper track to use spikes on sadly, really tried to keep my body relaxed this session

[AddictedToSpeed]

AddictedToSpeed on July 6, 2010 at 12:58 am #100050

7/03/10

Weights
Box Squat(below par.) – 205×3, 215×3, 225×6
Pull Ups – 10 15 15 15
Incline Bench – 95×5 115×5 115×5
Split Squats – 40×8 40×8 40×8

basketball – 1.5 hour

notes: so the next day, i was so sore from the weights, but i found that the split squats or squats had brought up tightness in my right groin since i had pulled it a couple of weeks ago, guess i will be staying away from the heavy split squats for now, also im jumping a lot higher, and becoming more explosive which is a good sign

[AddictedToSpeed]

AddictedToSpeed on July 6, 2010 at 1:00 am #100051

7/04/10

Long Run
2.25 miles

Notes: Seems like whenever i get close to or at 2 miles, my body really starts breaking down, especially if its on a xc course, with hills and grass, it was done at a medium pace, not really fast, but i was still gasping for air at the end, did it for recovery i guess, and my groin was feeling better after this which is good, gonna foam roll a bit later on, groin is feeling better today which is good so im probably gonna do my accel/max v stuff later today

[AddictedToSpeed]

AddictedToSpeed on July 7, 2010 at 2:20 am #100073

7/05/10(mon)

WarmUps
MaxV/Accel Day
Dynamic Flex
Strides (progressing to a full accel)

3x30m -3 min rests between
2x60m – 5 min rest

medball throws
3×3 underhand for height
2×3 underhand for distnace

notes: Accels felt good, i think my form is pretty good, frequency starts off high, and then strides eventually lengthen out, as my torso starts rising, im pretty much in a straight position with longer strides at 25-30m, the 60’s felt fast, and my form felt spot on, but i know i can make some more improvements, throws felt good, just did these for explosiveness, and i can tell cause when i played basketball i can touch the rim now which i couldnt do before

[AddictedToSpeed]

AddictedToSpeed on July 7, 2010 at 2:21 am #100074

7/06/10 (tues)

WarmUps
Tempo
Dynamic Flex

8x200m -45-60 sec rest between

Notes: wow, im feeling some knee twinge, i have this when i run too much, it wasnt that bad and left within the workout but still bothered me, i guess i should lay off for a bit, but we’ll see, im gonna try to rest more as well, been sleeping late lately, so yeah. gonna do some weights after, and we’ll see how things are, hopefully my knee will be good so i can do my hills stuff tmrw.

[AddictedToSpeed]

AddictedToSpeed on July 15, 2010 at 12:39 am #100209

7/07/10 (wed)

Weights:
Snatch – 75×3,85×3,95×3,105×1
GHR – BWx4x6
DB Press – 45x3x5
Pull Ups – x21,x10,x10,x10

played some basketball

[AddictedToSpeed]

AddictedToSpeed on July 15, 2010 at 12:54 am #100210

7/08/10 (thurs)

WarmUps
Tempo
100/200/300/400/300/200/100
30-45 seconds per 100m ran

tried jumping off one leg to grab rim, and i hurt my knee, feels like the tendonitis has caught on..

Notes: the running workout felt good, breathing felt okay, i had a bit of knee pain at the start but then it started to subside and i kept doing it, hard workout still, but atleast i got through it, my knee pain was bad after i tried to jump, felt like i couldnt support myself, this happened last year too, its on and off, gonna just rest it up and hope it heals :/

[AddictedToSpeed]

AddictedToSpeed on July 15, 2010 at 1:04 am #100211

7/09/10 (fri)

Warmups

– Supposed to do some special endurance work, but knee was still hurting a bit
– decided just to lift a bit

Weights:
Box Squat- 185×5,205×5,225×5
Bench Press – 135x2x5
Pull Ups – 12,13,14,13,12
Split Squats – 40×5, 40×5

– weights made my knee feel substantially better

[AddictedToSpeed]

AddictedToSpeed on July 15, 2010 at 1:07 am #100212

7/10/10 (sat)

just took today off

[AddictedToSpeed]

AddictedToSpeed on July 15, 2010 at 1:09 am #100213

7/11/10 (sun)

2.5 mile jog

Notes: knee was feeling a little twingy, running on a hilly and grassy area, so it felt alright, run was okay, felt like i could run for a bit longer, and my aerobic fitness was pretty good, knee pain subsided later on, my knee felt bad a bit afterwards, but the next day it started to feel a loot better

[AddictedToSpeed]

AddictedToSpeed on July 15, 2010 at 1:12 am #100214

7/12/10 (mon)

WarmUps
Dynamic Flex
2×15 m strides
Accel Dev

3x15m – 1 minute rests between/ 2 minutes after
3x30m – 2 minute rests between/ 4 minute after
1x60m – 5 minute rest

2xsets of bounding alternating
2xsets of bounding R/L

Notes: knee felt really good this workout, guess im starting to recover, accelerations felt good, and the last 60m, felt like my form was spot on, bounding felt good too, for all the accels i was really focusing on my form for it, with the stride frequency diminishing and the stride length getting longer with each step

[AddictedToSpeed]

AddictedToSpeed on July 15, 2010 at 1:15 am #100215

7/13/10 (tues)

Warm Ups
Dynamic Flex
2×30 m strids
tempo workout

6x300m – 2 minute rests between

Weights:
Hang Clean – 125×3,135×3,140×3,145×3
Pull Ups – 4×15
Shoulder Press – 40×5, 50×2, 40×5, 40×5
SLDL – 135×5, 165×5, 185×5, 195×5

Notes: Didnt feel any pain in my knee, starting to get some shin splints though, but i guess its just a small result from the previous knee injury, i will rest it up for sure, the workout felt good, i dont like doing tempo runs though, the 300’s didnt feel fast or slow, guess it was a good workout. The weights were sorta hard and i had to push it to get the hang cleans, whatever, was still a good workout and im hella sore today