Well, I officially began my new season today. My 03/04 season ended on July 14th, after which I took off about 12 days or so, and now I'm just going to lift and stay active for the rest of the summer, until I start track work in September. Here are my stats.
You can look at my old training journal for the type of stuff I was doing last year. Last year's season went okay, but I did make a few mistakes, that I'm determined not to make next year. Mistake 1 was lack of planning. I had no idea where I was headed from week to week, from month to month, or from day to day with my program. It was so bad I sometimes made up workouts when I got to the track, which is not a good way to go about things.
The next thing that really hurt me was injuries, in fact about half my outdoor season was completely ruined by them. While not all injuries can be prevented, I now have a good therapist, which I found out first hand makes a big difference. I did virtually no speed work in all of May, then had to rush to cram it all in in June.
Here is a basic outline, of what I intend to do this season, at least until my first peak (March)
Now-end of August-Weights and golf.
September: Accel Dev and aerobic development
October: Accel Dev continued and aerobic development, but beginning some more intensive/lactic interval work.
November: MaxV emphasis and emphasis on intensive lactic work.
December MaxV still emphasized, but beggining to phase in some SE (primarily SE2) (thinking runs between 300 and 600 meters with 5 to 15 minutes rest, at high speeds (90-95%)
January MaxV still emphasized, similar SE work as December, although runs will start getting slightly faster with more recovery. Introduction of SE1
February Maintain MaxV while advancing SE. More SE1 in this month, high speed, high rests, for all SE. Towards the end of the month I'll start doing some race pace work in the 400, just as the icing on the cake for my main indoor competition at the beginning of march.
200m: 23.xx (FAT)
300m: 37.xx (FAT)
400m: 51.xx (FAT)
200m: Low 23
Although I have listed goals for all events, my focus event is the 400, so all other goals are secondary to that.