Allyn Condon – Indoor Season 2012

    Posted In: Training Journals

        • Member
          Allyn Condon on November 17, 2011 at 11:25 pm #17972

          Hi Guys,

          I have been looking over this forum for some time now and some really great stuff going on. As of today I have signed up and will be blogging as much as possible.

          Last weekend was the end of bacon butty’s, big macs and chocolate as I begin what will be 2 years of hard work and commitment in the build up to the Sochi winter Olympics in 2014.

          My immediate focus however will be the up and coming 2012 indoor season were I will be aiming to once again compete with the best in Britain and maybe Europe over the 60m.

          After being officially off the track now since 2005 (I have had the odd race here and there) I am very excited about the prospect of having a full winter and hopefully getting close to my lifetime personal best over 60m of 6.60 which I believe I am more than capable of and maybe even my 200m indoor PB of 20.53 ha ha I wish.

          Anyway guys I have started back this Monday on what I would call The’ very very non specific general conditioning’ phase. I have added below my sessions so far this week and will be interested for any comments and feedback. I have also included my food diary for the week as well.

          Monday 14th November

          Training

          4 x 5 hammer chins s/s 10 crunches
          Bench 5 x 60, 3 x 80, 2 x 100, 1 x 120, 1 x 130, 2 x 150 negative/fails

          3 x 1min runs level 20 (1min rec), 3 x 1min runs level 15 incline 13, 14, 15 (1min rec)

          30/20/10/10 press up circuit

          Food Diary

          Breakfast – stawb/ban innocent smoothie, vanilla yoghurt with granola, cup of tea
          Snack – 20g pro shake
          Lunch – lean beef with green beans + peas, mango + passion fruit smoothie, cup of tea Dinner – packet of sliced chicken
          Snack – 40g pro shake, diet coke

          Tuesday 15th November

          Training

          2 x 20 upright rows s/s 20 lat pull downs
          2 x 20 shoulder press (1min rec)
          2 x 20 leg extension s/s 20 hamstring curls
          2 x 20 dips (1min rec)

          5 x 30 second cross trainer (1min rec) level 10 100+ rpm, 5 x 20sec cross (30sec rec) level 12 110+ rpm

          Food Diary

          Breakfast – straw/ban smootie, van yog with granola, cup of tea
          Snack – 20g pro shake
          Lunch – lean ham, cabbage and walnuts, cup of tea
          Snack – packet of lean beef, mango + passion smoothie
          Snack – 40g pro shake
          Dinner – chicken + veg stir fry
          Snack – handful of raisins, handful of mixed nuts and seeds, can diet coke.

          Wednesday 16th November

          Training

          4 x 200m row (1min rec) total time 2.37
          Circuits press ups, crunches,

          Weighted – cable twists, triceps press, triceps straight arms

          Food Diary

          Breakfast – 2 pieces of soya & linseed toast, straw/ban smoothie, Cup of tea
          Snack – handful of nuts fruit and seeds
          Lunch – cracked pepper coated chicken with green beans and peas
          Snack – packet of lean roast beef, handful of nuts fruit and seeds
          Dinner – chicken, broccoli, green beans & gravy

        • Participant
          Josh Hurlebaus on November 18, 2011 at 1:45 am #112346

          Welcome! Looking forward to the journal!

        • Participant
          Nick Newman on November 18, 2011 at 3:38 am #112350

          Great to see you on here. I’ve known of you for some time now so this is very cool.

          I will assume your training is quite a bit different than most on here so just to warn you, you may get a lot of negative comments from a few people who hate everything other than the “American way”…

          Maybe that is your way also, i don’t know. Either way, i’m excited to learn about what you do! Good luck.

        • Member
          Allyn Condon on November 18, 2011 at 3:48 am #112352

          I am someone who is happy to take critisism as well as positive comments.

          I understand that everyone has their own ways and I do to a certain extent, so it will be interesting to see what people think. I try to keep up to date with ‘modern methods’ of training but sometimes it is also about working with what you know works for you.

          As I said in my original blog this phase for me is very very general and I know it wont be everybody’s cup of tea.

        • Participant
          Mccabe on November 18, 2011 at 3:56 am #112354

          Can’t wait to read more, welcome to the site.

        • Participant
          Nick Newman on November 18, 2011 at 7:24 am #112360

          Allyn,

          As we are already mid Novemeber i’m wondering how long you think it will take you do get to your best shape, when will you open and also could you estimate what you think you could run right now? thanks.

        • Participant
          Jon Wilkes on November 18, 2011 at 8:39 am #112362

          I will assume your training is quite a bit different than most on here so just to warn you, you may get a lot of negative comments from a few people who hate everything other than the “American way”…

          this is an idiotic and offensive comment. There is no “american way”….especially since the UK hired the best coaches from the US and Canada.

        • Participant
          eroszag on November 18, 2011 at 9:21 am #112363

          Great news!
          Allyn, will you skip the bobsled season this year?

        • Participant
          Nick Newman on November 18, 2011 at 1:17 pm #112367

          [quote author="NickJumps" date="1321567747"]

          I will assume your training is quite a bit different than most on here so just to warn you, you may get a lot of negative comments from a few people who hate everything other than the “American way”…

          this is an idiotic and offensive comment. There is no “american way”….especially since the UK hired the best coaches from the US and Canada.[/quote]

          Oh dude come on! Get with it…

          It was in quotation marks number 1…do you know what that means?

          Number 2, the ” American Way” has been referred to many times on this website by many people.

          Number 3, there are many different training set ups that have a originated somewhere in the world. Different parts of the world are therefore known for certain training set ups.

          Number 4, I think you should have a conversation with Mr. Pfaff about what he thought of the “British way” when he first started the job and how he has began implemented a new system. By the way I had this conversation with him in person.

          I am sorry you are uneducated on the matter.

        • Member
          Allyn Condon on November 19, 2011 at 12:29 am #112377

          Nick,

          You make a good point regarding it already being mid November and to most it will appear I will not be able to do a full winter.

          The reason I have left it until November to start properly, is due to the fact that, as I have not been competing over the past two years it has allowed me to maintain a steady flow of training including my speed and strength. It is because of this I will make my full winter this year approx 4 weeks shorter than in the past. I will be going into this winter quicker over 30m and 40m than I ever have done as usually I would start my winter after a 4 week complete blow out break and therefore I can afford for it to be slightly shorter as I dont feel I need to do as much work.

          I will look at maybe running a couple of low key warm up meetings in late December to see how I am doing and then will look at mid January as a real opener.

          If you are asking me to take a guess at what I will run this season I wil say 6.65 but will be happy to run under 6.70

        • Member
          Allyn Condon on November 19, 2011 at 12:32 am #112378

          Eroszag,

          I have not competed in official competition in bobsleigh since Vancouver 2010. The recent British champs in Winterberg was my first outing in a sled for over 18 months and I will not be competing again until the end of 2012 as long as I make it back into the squad.

          I always intended having 2 years off bobsleigh after Vancouver.

        • Member
          Allyn Condon on November 19, 2011 at 12:36 am #112379

          Nick,

          Sorry I misread your question.

          I would say at the moment I am probably in 6.85 – 6.90 shape.

        • Participant
          Irish100m on November 19, 2011 at 12:39 am #112380

          I’ll be racing you at the northern’s over 200m 🙂

        • Member
          Allyn Condon on November 19, 2011 at 2:48 am #112384

          I think my days of running 200m are well and truly over.


          Thursday 17th of November

          Training

          3 x 20 pec fly’s s/s 3 x 20 back fly’s
          10 down to 1 + return shoulder press (no recov)
          4 x 10 DB front raises (1min recov)
          3 x 20 upright row s/s 3 x 20 narrow rows
          3 x 20 S/L leg extension (alternate leg for recovery)
          4 x 20 seated calf raise (1min recov)
          3 x 20 leg press (1min recov)

          1 x 200m row – 31.4secs

          Food Diary

          Breakfast – Vanilla Yogurt + granola, straw/ban smoothie, cup of tea
          Snack – 20g protein shake, handful of nuts and seeds
          Lunch – peppered chicken, green beans, broccoli and cottage cheese
          Snack – 20g protein shake
          Dinner – chicken and veg stir fry

          Friday 18th November

          Training

          Rest day.


          Food Diary

          Breakfast – Coffee
          Lunch – Red hot buffet meat mix – chicken wings, burgers, ribs – water melon

        • Participant
          Matt Norquist on November 19, 2011 at 4:45 am #112387

          That’s a solid row. Nice work. Curious about your broader training plan as you get into season – particularly related to:

          – Speed Progression Plan – in terms of frequency, volume, length of reps
          – How much tempo do you do – and is it often rowing in place of running tempo
          – Strength and Benchmark test goals – Do you consider yourself already “strong enough” and now focused more on strength maintenance and utilizing what you have on the track – or are you still striving toward big strength gains?

        • Participant
          Irish100m on November 19, 2011 at 7:49 am #112393

          ahh right, well if you do sports city on the 8th jan I will probably race you over 60m there haha

        • Member
          Allyn Condon on November 19, 2011 at 8:12 am #112396

          Matt,

          I will do some progressive work on session one , max speed on session two incorporating blocks aan session 3 I will be off track and on the concrete using the Prowler.

          I have shown below a rough progression of each session over the next six weeks.

          Session 1

          Week 1 & 2 – 3 x 4 x 70m (30 secs/5mins)
          Week 3 & 4. – 3 x 3 x 70m (1min/8min)
          Week 5 & 6. – 3 x 2 x 70m (2min/10min)

          Session 2

          Week 1 & 2. – 2 x 4 x 30m (2 min/8min). 2 x 45m (5min). 2 x 60m (10min). 2 x 150m
          Week 3 & 4. – 2 x 3 x 30m (3 min/8min). 2 x 45m (7min). 2 x 60m (10min). 2 x 150m
          Week 5 & 6. – 4 x 30m (4min). 2 x 45m (7min). 2 x 60m (15m). 1 x 150m

          Session 3 (prowler)

          Week 1 to 6. – 2 x 5 x 10m (heavy) (45sec/5min). 2 x 3 x 20m (mid weight) (1min/5min). 4 x 40m (2min)

          I would never replace a track session with a rowing session as it would not be specific. The only reason I am doing rowing now is for additional non weight bearing conditioning. I do however like to do a one off hard row at the end of weight sessions.

          In terms of my strength work I am happy with my max strength and prefer to work on converting it. After my non specific phase all of my strength exercises will be functional and single legs ( no squats or deadlifts )

          Test mark goals:

          I will test once a month on the following:

          10, 20, 30, 40, 50 and 60m
          Standing long jump
          Static vertical jump
          Counter movement vertical jump

        • Member
          Allyn Condon on November 19, 2011 at 8:14 am #112397

          Irish100m I look forward to going head to head.

        • Member
          Allyn Condon on November 19, 2011 at 8:38 am #112398

          I am looking forward to my first testing day tomorrow at Sport city and will have a better idea of how much work needs to be done.

          I will be using electric timing and digital jump equipment so times and jumps will be accurate. Will add results up tomorrow.

        • Participant
          COV-GOD on November 19, 2011 at 8:45 am #112399

          Allyn do you think your target of sub 6.7 is achievable? As that would rank you very high in the uk and may even give you the opportunity to represent us again in international champs in march!

          If you were successful would you attempt the outdoor season? Or is that on the horizon already?

          I assume from sled however you have gained mass, although as you have increased strength/power will help acceleration how do you think that will affect your top end?

          Sorry for the questions 🙁 lol

        • Participant
          Jon Wilkes on November 19, 2011 at 9:21 am #112400

          [quote author="Jon Wilkes" date="1321585767"][quote author="NickJumps" date="1321567747"]
          I am sorry you are uneducated on the matter.

          I love how you battle my accusation of an insult with an insult. That’s classy and telling of your character.

          I did a search for “american way”[/url] and their are no references to it on the site other than this thread….so much for that being referred to many times on this site like you said above. I guess your the real jingoist.

          Wasn’t your PB done training the ‘american way’? Why the hate?

        • Participant
          Nick Newman on November 19, 2011 at 9:33 am #112401

          Are you serious?

          I’m lost as to where all this came from to be honest…

          I’m not hating on anything…when did i? Take a read at Craig’s training log please and tell me what I warned Allyn about did not happen…

          The American style of training, meaning a style which is known for coming from US influence, IE the high/low/high/low type set up was what I was under when I jumped 7.77m yes you are correct. That particular training set up is very good and would improve a high percentage of athletes who follow it.

          I however, do not feel it is the BEST way to develop a horizontal jumper. I’ve researched and followed and implemented many different set ups over the last 8 years and this is my thought on the matter. As an athlete and a coach of the horizontal jumpers I take this very seriously and it is my passion. Don’t judge things that you don’t know about please.

          I never ever insulted anyone on purpose. I simply gave a heads up to Allyn based off what i’ve read for years on this site. Thanks.

        • Member
          Allyn Condon on November 19, 2011 at 8:11 pm #112408

          COV – GOD

          Fire as many questions over as you like, I am happy to answer anything at all.

          I do think my target of sub 6.70 is achievable based on what I know I have done in training. I appreciate that it would rank me very highly in the UK but still feel I have the ability to achieve that.

          I don’t think an outdoor season is on the cards regardless of what I run, however if I ran close to my 60m PB then I would consider (it would only be considered as it would not fit in with my bigger picture)selected outdoor races. I believe if I could run a 6.6 coupled with my ability to run a bend then I would like to think I could challenge anyone in the UK for a relay place.

          Regarding the mass, you are spot on. When I finished track I was 80 kg and when I competed in Vancouver at the games I was 90kg. I am currently sat around 82kg and when January comes I will be 80kg. I will then increase my weight to 90kg for bobsleigh testing in July and then 95kg by the 2014 games. It is this weight target alone that would probably prevent me doing an outdoor season.

          I hope this answered the questions

        • Member
          Allyn Condon on November 19, 2011 at 8:18 pm #112409

          Regarding the quote ‘The American Way’

          Nick,

          I fully understood your comment and appreciated the heads up as it is something that comes up quite often.

          The fact is ‘The American Way’ is a great way of training and a very effective one. I think it is a compliment to Americans that they have developed this successful way just as other nations have like the Russians, Canadians etc

        • Member
          Allyn Condon on November 20, 2011 at 4:44 am #112422

          After a good first week of training plus a late night on thursday at a charity event, I found myself feeling like there was not very much in the tank this morning for what was my first testing session of the winter.

          I like to get some early markers in so I can see where the work needs to be done over the coming weeks.

          Testing results:

          4 x 30m from blocks with electric timing

          3.99, 3.95, 3.96, 3.96

          1 x 45m from standing start, foot on the line, hand timing

          5.17

          1 x 60m from standing, foot on the line, hand timing

          6.66

          1 x 150m (90%) from standing, foot on the line, hand timing

          16.5

          I have been specific with startin/timing details as I know everyone is different on how they time. Our hand timing is from the very first foot movement.

          The rest of the session consisted of the following:

          Elastic circuit

          2 x 20 standing knee drives
          2 x 20 lunges
          20 x straight leg raises
          20 x straight leg hamstring drops

          Med ball 5kg:

          10 x side throws
          10 x single arm chest press
          10 x overhead throws

          Jumps:

          Vertical into horizontal jump 3 x 3 s/s 15 speed press ups
          Box jumps x 5
          Drops into box jumps x 5 s/s 15 speed press ups

          All in all a decent start and something to build on.

        • Participant
          Nick Newman on November 20, 2011 at 5:24 am #112423

          Yeah I figured you’d understand. It’s all good.

          So the stand up hand time is as soon as the back foot moves?

          Can you explain the electronic block times, how is that set up?

        • Member
          Allyn Condon on November 20, 2011 at 5:38 am #112424

          Nick,

          Hand times are as soon as the back foot leaves the ground. We used to use first movement but there are too many inconsistencies as people tend to rock backwards first.

          The electric timing is used as as a starter. It gives three beeps when you are in the blocks. After the second you go up into set and then the time between second and third is random between 1 and 3 seconds. The clock is stopped breaking the end beam.

        • Participant
          Nick Newman on November 20, 2011 at 5:47 am #112426

          Wow plus…reaction that is fast. Good stuff.

        • Member
          Allyn Condon on November 20, 2011 at 6:39 am #112428

          When I ran 6.64 indoor I was running about 3.84 on our timing system which gives a good idea of my current shape. I know all electric timing systems should throw up the same times but I have found that the two different systems I have used can vary up to about 0.08 over a 30m and the same over 60m.

        • Participant
          Irish100m on November 21, 2011 at 2:47 am #111306

          Why didn’t you use the FAT for the 45and 60m tests?

          Are you still training with Slither?

        • Member
          Allyn Condon on November 21, 2011 at 6:32 am #112443

          Irish 100m

          What is the FAT test in relation to 45m & 60m?

          Who is Slither?

        • Participant
          Irish100m on November 21, 2011 at 7:24 am #112446

          well if you’re testing 30m electronically why not for 45m or 60m?

          Slither is darren scott, seems it was just our group at the track who called him that! thought it was his nickname all around the place …

        • Member
          Allyn Condon on November 22, 2011 at 5:01 am #112470

          irish100m

          My apologies as I don’t think my reply to your question came across well.

          I just simply wanted to know what you meant by the term ‘FAT’. Is it a type of timing system etc?

          If I am completely honest, we used to time only 30m electric as it was mainly in the winter and always in a facility were it was not always possible to set it up over 60m.

          The reason we do it now is for comparisons with training in the past.

          We do sometimes put the electric timing on over 60m but closer to competition to get a better idea of what needs to be done.

        • Participant
          Irish100m on November 22, 2011 at 5:27 am #112471

          FAT is fully automatic timing, i am aware your system may not be ‘fully automatic’ but i just couldn’t be arse typing electronic timing haha

          ahh i get th reasoning, makes sense

        • Member
          Allyn Condon on November 22, 2011 at 5:40 am #112472

          Monday 21st november.

          Training

          Lunges 5 x 8/8 (1min recovery) (30kg)

          S/L step ups 3 x 10/10 (30kg)

          Chest press 4 x 20 (1min rec) (35/40/45/50)

          Russian Hamstring curls 3 x 5 eccentrics – push up recovery

          Pec fly’s 3 x 10 (1min rec) (50/60/70)

          Leg press 4 x 20 (1min rec) (73/79/86/93)

          straight arm cable pull downs 4 x 10 (10/12/14/16) s/s swiss ball curls

          cable twists 10/10 8/8 6/6 (4/6/8)

          30/20/10 press ups – 30 seconds recovery

          1 x 200m row – 30.9 – 100m spilts 15.3/15.6

        • Member
          Allyn Condon on November 23, 2011 at 3:31 am #112511

          Tuesday 22nd November

          Training

          Box Jumps 3 x 40 seconds x 3 sets (1min between reps / 8 min between sets)

          During set one recovery

          3 x 6 wide arm pull ups s/s 3 x 15 x swiss ball crunches

          During set two recovery

          3 x 6 hammer pull ups s/s 3 x 10 crunches

          After third set

          50/40/30/20/10 press ups (1min after each set)

          Plank x 20 secs – side plank L+R x 20 secs – side plank raises L+R x 20 reps – Dish x 20 secs – ankle touch crunches x 20

          Todays session felt very taxing, especially on my quads during the box jumps. I feel fitter than last week and feel like I have stepped up the training.

        • Member
          Allyn Condon on November 24, 2011 at 6:53 am #112564

          I have made the decision this week that I am going to do as many indoor races as possible, even if it means me starting slightly slower than I originally wanted to. I believe after such a lengthy time off the track it would benefit me to race myself into shape.

          I know from when I was competing regular that there was no substitute for competition.

          I have decided that along with the race on the 18th of December in Manchester I will also be doing the open meeting on the 3rd of December. As i will still be in very heavy training, I will not be going into it with any expectations other than to just blow some cobwebs away.

          It would however be nice to run sub 6.95 which would give me a good platform to build on.

          This weeks sessions have been taken up a gear and my body is really feeling it, especially my legs.

          Wednesday 23rd November

          Seated leg press – 3 x 20 (1min rec) 100kg/120kg/140kg
          – 2 x 10 (1min rec) 160kg/175kg

          Chest press – 3 x 20 (1min rec) 50kg/60kg/75kg
          – 1 x 10 85kg

          Crunches – 5 x 10

          Shoulder press – 10 down to 4 up to 10 (10 secs rec/1min before going back up)5kg – 32kg

          S/L leg extension – 8/8 18kg, 7/7 25kg, 6/6 32kg, 5/5 39kg, 4/4 46kg (1min rec)

          Hamstring cable pulls – 4 x 10/10 8kg/8kg/10kg/12kg
          – 1 x 6/6 14kg

          Ab circuit 150 reps

          Rower 4 x 100m (3min rec) 15.6, 15.6, 15.6, 15.9

        • Participant
          Matt Norquist on November 24, 2011 at 2:36 pm #112578

          Why so much rowing, vs. doing sprints?

        • Member
          Allyn Condon on November 24, 2011 at 7:43 pm #112581

          Matt

          I believe a very general non specific conditioning phase should be suitable for someone from any sport and should not be specific in anyway. I have tried a number of different training methods over the years and have found them all to be similar in their eventual outcome.

          The one big difference I have found is that if I do not do a very general non specific conditioning phase then I become more vulnerable to injuries during the later phases, as I believe do a lot of other people.

          For me on a personal level I prefer to keep the impact on certain exercises to a minimum during this phase so I go into my specific phases with a little less fatigue.

          I see the rower and cross trainer as suitable means of conditioning myself generally.

          After phase one all my training will become very specific and I will not use a rower again unless as a recovery day or for injury rehab.

          One of the other reasons I am happy to do this kind of work in November whilst other people are pounding the track, is I know it takes me 6 – 8 weeks of specific speed work for me to get to my competitive best over 60m. I currently have 11 weeks until the Aviva World trials & UK Championships on the 11th February 2012.

          I feel if I was to be doing a lot of speed work now then by that point I would stagnate.

          I hope this gives you an idea of my logic.

        • Participant
          COV-GOD on November 24, 2011 at 9:57 pm #112582

          when do you expect to have the qualifying time? as your opening up pretty soon do you expect to nail it and then hope to work on the rest over the next few months?

          As your already sub 4 with reaction for 30m I would expect you to qualify pretty soon?

        • Member
          Allyn Condon on November 24, 2011 at 11:39 pm #112583

          COV GOD

          It would be awesome to run the qualifying time at any point this year let alone early on. I believe the time is 6.67 which will be very close to my all time best.

          When I ran 6.64 indoor, the last training session before I raced I ran a 3.84 and a 6.64 on our timing system (flying 2.80).

          I would therefore hope that on my first race out I will be able to run a 3.95 and a 6.90 (flying 2.95) pre race and between 3.90 and 3.95 competition.

        • Participant
          COV-GOD on November 24, 2011 at 11:48 pm #112584

          i noticed you had raced in the past couple of years, is there anything different this year to previous years approach?

          Is it just that now there is no B/sled taxing you also?

          i really hope you smash it lol, do you know what your racing plans are, locations and dates etc?

        • Member
          Allyn Condon on November 25, 2011 at 12:02 am #112585

          i noticed you had raced in the past couple of years, is there anything different this year to previous years approach?

          Is it just that now there is no B/sled taxing you also?

          i really hope you smash it lol, do you know what your racing plans are, locations and dates etc?

          COV GOD

          I have raced on the odd occasion over the past 5 years but all have been spare of the moment decisions with no training behind them. The only race I had any prep for was the Northern indoors last year were I done two weeks on track. I opened up with a 3.95 slowing down at 40m.

          I believe this year with having no bobsleigh and hopefully having a good winter I will be able to put up a good challenge.

          I have not decided on my race plan yet but will definitely be doing Manchester on the 3rd and the 18th as warm up runs. I think I will be able to get 2 runs at each.

        • Participant
          Matt Norquist on November 25, 2011 at 12:21 am #112586

          Allyn – Logic makes sense. I feel like for most guys – they need a longer base period, but there is some merit to the idea of putting your body through a shorter time period of highly intensive work. That 6-8 week window seems about right to run yourself into shape, assuming the starting point is extremely high fitness, and assuming the athlete is not hoping/expecting to dramatically improve on lifetime bests. For athletes earlier in their development, who are not at/near their genetic limit, they can gain more by getting more specific volume.

        • Member
          Allyn Condon on November 26, 2011 at 2:45 am #112616

          I acquired an electronic timing system a number of years ago that is made by a company called ‘Pacesetter’ and has the name ‘Split Second’ on the front.

          The system has two gates and a main starting box and is a wireless system. Inside the box the components seem to be from RS.

          Would anyone have ever come across this system before as I misplaced the aerials that come with it and have lost some range using my current home made aerials. I have been told that I need someone to work out the frequency before I can determine the length of the new aerials.

          Does anyone have any advice on this.

        • Member
          Allyn Condon on November 26, 2011 at 2:59 am #112618

          Thursday was a light day were I introduced a little more functional leg work combined with some circuit work. I can really feel my fitness starting to come back and will be back on the track Saturday doing more block work.

          Each week hopefully I will get fitter and quicker. Next week will see the start of more functional based training that will continue throughout December.

          I will be based in Glasgow throughout December at the kelvin Hall if anyone would like to do any sprint work.

          Lunges – 2 x 5/5 @ 30kg
          – 2 x 5/5 @ 40kg
          – 1 x 5/5 @ 50kg

          Hang Cleans – 3 x 5 @ 50kg

          4 exercise circuit: 3 sets 1min rec between sets

          Pull ups x 5/straight leg crunches x 10/bicep cable straight arm pulls x 10/crunches x 10

          50/40/30/20/10 press ups (1min rec)

          3 x 20 dips

        • Participant
          JohnF on November 26, 2011 at 6:03 am #112626

        • Participant
          JohnF on November 26, 2011 at 6:04 am #112627

        • Participant
          COV-GOD on December 5, 2011 at 6:43 am #112873

          How was the weeks training in to your race today?

        • Member
          Allyn Condon on December 5, 2011 at 10:03 pm #112899

          This week has not gone to plan. Although I have put 2 good indoor sessions in of 2 x 4 x 30m on Tuesday and Thursday, I have been unable to get any other sessions in due to work.

          My job has seen me doing hours and hours of walking this week in cold weather on the streets of Glasgow. By Friday, I had picked up some sort of cold/flu and was also getting cramp in both my legs along with a very sore knee.

          By Saturday morning I was struggling to get out of bed and made a decison that Sunday was not going to be my best day to open up this season.

          I am now looking forward to racing on the 18th.

          One of the the main reasons I decided not to compete was because in Febraury this year, I was in a similar situation and competed anyway. The end result was a torn calf and have not run since.

          Common sense is sometimes the best approach.

          This week I have signed up for a new gym so will be back lifting as of tomorrow and I will continue with my track work as well.

        • Participant
          COV-GOD on December 5, 2011 at 10:54 pm #112900

          good decision for sure

        • Member
          Allyn Condon on December 14, 2011 at 4:31 am #113233

          After a week of rest due to illness, I returned to the track on Saturday only to find that I was unable to use the indoor 60m straight. I decided rather than going outside in the freezing cold that I would do a longer session instead.

          The session I done was 3 x 150m with 10mins recovery.

          I set my targets at 17.0 for all 3 runs and felt even though I have not done this kind of work for a long while i should be able to achieve the times without to much problem.

          On run 1 I coasted to a very comfortable 17.5, run 2 was 16.7 and run 3 16.9.

          Between runs 2 & 3 and also after run 3 I was bent over on my hands and knees on the track vomitting. I think this was due to the lack of air indoors as opposed to the effort on the session.

          Today (Tuesday 13th) I have just started my more specific weight sessions.

          Step Lunges: 2 x 10 (5/5) – 60kg / 2 x 8 (4/4) – 80kg / 2 x 6 (3/3) – 90kg

          Step ups : 1 x 20 (10/10) – 60kg / 1 x 16 (8/8) – 80kg / 1 x 10 (5/5) – 90kg

          Russian Hamstring Curls: 2 x 4

          Wide Arm Pull Downs: 3 x 5 – 60kg

          Narrow Arm Pull Downs 3 x 5 – 70kg

          Single Leg – Leg Press 1 x 10 (5/5) – 50kg / 1 x 8 (4/4) – 65kg / 1 x 6 (3/3) – 85kg

          Box Jumps For Height: 5 x 10 (5/5)

          The session felt comfortable and I can feel my strength starting to come back.

          I will be on the track tommorrow and Friday and back in the gym Thursday for another lifting session.

          Sunday 18th will be my first 60m and hopefully I will make it this time. I am still going to set my first race goal around 6.95.

          http://www.allyncondon.co.uk

          follow me on twitter

          https://twitter.com/#!/allyncondon

          ‘Like’ my new page on facebook ‘Allyn Condon – Double Olympian’

          https://www.facebook.com/pages/Bobsleigh/39303154421#!/pages/Allyn-Condon-Double-Olympian/214397715302896

          Check out my Wiki page

          https://en.wikipedia.org/wiki/Allyn_Condon

        • Participant
          COV-GOD on December 14, 2011 at 5:13 am #113235

          Ah the good old self promotion lol consider done lol

          Good luck at weekend, ya missed a few sessions though, you think it’s gonna knock you back much?

        • Participant
          Nick Newman on January 2, 2012 at 3:59 pm #113712

          Sooooo….

          What happened to this? I really this would be a good journal but seems like yet another one forgotten about.

          I see you ran on Dec 18th…how do you feel about it? and what’s next?

        • Member
          Allyn Condon on January 2, 2012 at 8:38 pm #113714

          Hi Guys,

          I did race on December the 19th but had an extremely poor race due to the heavy week of preparation and was still happy with the way things had gone in training. I had such a poor 30m were my legs felt so sore and heavy from the weights I had done that I just strolled for the last 30m to cross the line.

          I was very disappointed with the run but the time never bothered me as I know what effort I had put in and also know how training had been going.

          Anyway moving on, as I have been retired from international sport since 2010, I have not been on the out of competition drug testing register and in December I re registered to enable me to compete in 2012 in both the bobsleigh testing and also the World cup season. Unfortunately every athlete who has retired and returns to competition has to serve an automatic six month suspension from competition in any competitive sport. Gutted.

          Due to the fact I am unable to run until June, this has finally put an and to all of my running and changed my years plans. I have taken a ten day break over the Christmas period and am now looking forward to starting a 6 month plan heading in to testing for the bobsleigh in the summer.

          I did not continue with any blogging as I know this is a track forum and was not sure that people on here had the same interest.

          I hope everyone has had a great new year and continues to be successful throughout 2012.

          Allyn

        • Participant
          Nick Newman on January 3, 2012 at 3:23 am #113720

          Why not still run indoor to see if you can get your time down?

        • Member
          Allyn Condon on January 3, 2012 at 3:50 am #113721

          Nick,

          When I said in my last post I had a suspension from all competitive sport, that means I cannot compete at all in the indoor season or the early part of the outdoor season either.

          I will obviously still be training using the indoors and following a similar program to originally planned.

        • Participant
          Irish100m on January 26, 2012 at 9:28 am #114366

          surely you can show them your last time over 60m as evidence of you definitely NOT being on drugs …

        • Member
          Allyn Condon on January 26, 2012 at 9:58 am #114368

          Irish100m.

          I never really thought of that, do you think they would go for that?

        • Participant
          Craig Pickering on January 26, 2012 at 11:58 pm #114374

          By that same logic, Dwain Chambers can prove he didn’t take drugs because he has run 6.42 off them, and only 6.55 on them.

        • Participant
          Irish100m on January 27, 2012 at 5:03 am #114377

          it was tongue in cheek

        • Participant
          Craig Pickering on January 28, 2012 at 8:24 am #114406

          Touche

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