[beast]

beast on October 9, 2006 at 11:39 am #12242

hey fellas this is my training log starting today for the 800m. comment as you like.

[beast]

beast on October 9, 2006 at 11:51 am #57578

BTW this is my second track season, i am 19, live in New Zealand, used to be a cyclist so still getting the hang of this running thing, and just finished the road racing season on saturday. My pbs are as follows:

Flying 100m-11:62 last monday.
9.2km (road)-32:30 on saturday at national road relays.
800m-only raced two, a year ago, 2:11 followed by 2:05 a week later. should easily be under two minute by now.
1500m-likewise only ran a couple, done 4:35 on grass at the start of the year, probably sub 4:20 now.
3km-would be low 9 minutes by now, did a very easy 9:45 just the two weeks ago, this is on a slow road course with lots of headwind.
400m-very close to 50 flat.

As you can see i am very short of race experience, especially on the track.

i am 177cm and just shy of 70kg.

[beast]

beast on October 9, 2006 at 11:59 am #57579

Today i was pretty sore when i woke up, everything hurt from National Road Relays on Saturday. So I did about 20 minutes of stretching, static and slow dynamic, followed by a 30 minute massage, focussing mainly on the back and hamstrings. then had a 30 minute sauna in the afternoon. Everything still hurts but I will see how I feel tommorow before I decide what to do for training, but probably pilates and an easy weights session or a swim. Mike suggested taking this week off running and I think that i would be a good idea. My left shin is a bit fragile, possibly shin splints.

[beast]

beast on October 10, 2006 at 4:58 am #57580

Felt really good when i woke up this morning. This morning at the gym did bench press, incline bench press and shoulder press, 3 sets of 8 reps each. Never done incline bench so i was a little nervous about it and i probably need to keep working on shoulder flexibilty.

[beast]

beast on October 10, 2006 at 12:35 pm #57581

This afternoon had a sauna for 30 minutes, still taking this week really really easy. Sauna was 103 degrees celcius though which made it a bit hard to handle!!! Left shin didnt feel too bad today.

[beast]

beast on October 11, 2006 at 2:47 am #57582

Quite sore when i woke up this morning (an hour ago). Back hurts, legs are stiff, i think I am still feeling the road race from Saturday. I was planning on doing a track race this weekend, a 600m, but decided to wait till next weekend before starting the races. Kinda REALLY need a bit of a break to let the body recover. Probably just do a weights session and stretching today, if possible a swim. Just see how it goes, we have exams coming up and i probably should start studying lol.

[utfootball4]

utfootball4 on October 11, 2006 at 2:55 am #57583

go for a 10mile run.

[beast]

beast on October 11, 2006 at 3:06 am #57584

When?

[utfootball4]

utfootball4 on October 11, 2006 at 3:07 am #57585

30min before bed it releases more GH.

[beast]

beast on October 11, 2006 at 3:16 am #57586

Pardon the ignorance, but what is GH? and do it today?

[beast]

beast on October 11, 2006 at 5:51 am #57587

Found my back too sore to do weights so a few mates and i are going to go to the pool later this arvo, for a swim followed by a spa to relax a bit. See how I feel tonight, might be able to do the weights then.

[beast]

beast on October 11, 2006 at 11:04 am #57588

Swam this arvo, 500m in 7:55, pounded out the last 100m fairly hard. Then had a spa for 30 minutes. Felt pretty good. Enjoying this week break, im going to be amping on saturday to run again.

[beast]

beast on October 11, 2006 at 3:45 pm #57589

Went to gym at night.

10 x 30 ankle raisers.

1x70kg bench press free weight, a mate and I wanted to see if we could do it.

Decline bench press machine: Level 15 weight; 3 x 10 reps.

Incline bench press machine: Level 12 weight; 10 reps, 8 reps, 7 reps.

Military press with 22.5kg bar: 3 x 10 reps.

Bicep curls with 22.5kg bar: 3 x 10 reps.

Trunk twists with 5kg med ball: 3 x 60 reps.

Back arches: 3 x 10 reps.

Dumbell arm swings: 10kg per hand: 3 x 30 reps per hand.

[beast]

beast on October 11, 2006 at 3:48 pm #57590

My goal for the summer is to go sub 1:58. The more that I train the more i realise exactly how hard this will be. We have our national cahmpionships in March 2007 and I would like to do well there, possibly make the final if I can go closer to 1:56.

[beast]

beast on October 12, 2006 at 3:20 pm #57591

Today i started using creatine.

Starting running again this saturday, 5 days off should be sufficient then i will be back into hard real training again.

Today was a really easy day, just core work and back stretches.

Have a big weights session tommorow.

Really REALLY keen to start running again. Its weird, i thought that I would enjoy this break more than this. All I want to do is run again.

Then next weekend i think i will be doing a track race, probably try to get a 1500m or a 3000m race under my belt, either that or a 200m. Hopefully.

[beast]

beast on October 12, 2006 at 3:29 pm #57592

How would you guys feel about me doing this sort of training during this summer:

Monday: Easy aerobic run followed by flying 30s.

Tuesday:Weights/circuits and speed endurance.

Wednesday: Easy aerobic run followed by flying 30s.

Thursday: Weights/circuits and Speed endurance.

Friday: Easy aerobic run.

Saturday: Race OR VO2 max workout.

Sunday: Circuits/weights and aerobic run.

[beast]

beast on October 12, 2006 at 3:30 pm #57593

Plus i would be swimming every day due to my job.

[beast]

beast on October 12, 2006 at 3:35 pm #57594

BTW: easy aerobic run would be about 6-8km, and the sunday run would depend on how im feeling but anything up to 28km, cutting this down between now and Nationals (in march). One of the speed endurance days would be done on stairs or hills.

[beast]

beast on October 15, 2006 at 6:17 am #57595

Ok: Friday i did an upper body weights session in the morning, an relaxing spa and pool session for an hour in the afternoon, and an easy mile run home from my ex gfs place. dont ask why.

saturday: a mate asked me if i wanted to race the 800m and the 200m. so i did. it was the first track meet of the the season. really hot and realloy windy. Did the 800m, 2nd in my age group, had to lead till the 2nd back straight, did 2:08. bad time but felt ok, starting speedwork this week, so its definately going to improve. then walked over to the start of the 200m and did that, 25:66, into a massive headwind, came third. Didnt warm down (IDIOT).

Sunday (today): just did the waitats. the hardest run of my life. took about 3 and a half hours ish. i think i have issues with my blood sugar levels. Massive hills, 15-20km worth of hills, one stretch was winding uphill on gravel for about 8km. so hard. struggled to complete it. most of the team pulled out.

[beast]

beast on October 16, 2006 at 6:08 am #57596

Right calf is useless today. so stiff and sore. going to the pool this arvo for a swim and a spa, been stretching it all day, slowly getting better. Today is my last day for the creatine loading phase.

[beast]

beast on October 16, 2006 at 7:01 am #57597

Changing that summer program.

Monday: Easy day: anything i feel like doing.
Tuesday: weights or circuits plus plyometrics and hurdle repetitions over 200m.
Wednesday: Speed endurance.
Thursday: Weights or circuits plus plyometrics and hurdle repetitions over 400m.
Friday: Easy day: anything i feel like doing.
Saturday: Race (sprint or hurdle race plus a middle distance race and a relay if possible) or a hard training session involving lots of hard anaerobic work.
Sunday: long aerobic run plus weights and cicuits if possible.

[beast]

beast on October 17, 2006 at 4:34 am #57598

Did a 30 minute spa yesterday, to try and stretch out that right calf. And did an easy 1km jog home from the pub in the evening. Going to the track this arvo to do a seesion of 200s, in 27 seconds each. il keep you posted as to how I go.

[citius99]

citius99 on October 17, 2006 at 5:50 am #57599

I think your first plan was better IMHO

[beast]

beast on October 17, 2006 at 1:14 pm #57600

Ok. thanks for that. Any reasons why?

[beast]

beast on October 17, 2006 at 1:19 pm #57601

Did the 5 x 200s: with 200m fast walk recovery; 26:09, 26:03, 26:81 (decided i should ease up a bit), 26:59 (same again), 25:81. Not bad considering a 200m PB of 25:20, should smash it this summer.

[citius99]

citius99 on October 17, 2006 at 5:27 pm #57602

1st program:
Monday: Easy aerobic run followed by flying 30s.
Tuesday:Weights/circuits and speed endurance.
Wednesday: Easy aerobic run followed by flying 30s.
Thursday: Weights/circuits and Speed endurance.
Friday: Easy aerobic run.
Saturday: Race OR VO2 max workout.
Sunday: Circuits/weights and aerobic run.

2nd program:
Monday: Easy day: anything i feel like doing.
Tuesday: weights or circuits plus plyometrics and hurdle repetitions over 200m.
Wednesday: Speed endurance.
Thursday: Weights or circuits plus plyometrics and hurdle repetitions over 400m.
Friday: Easy day: anything i feel like doing.
Saturday: Race (sprint or hurdle race plus a middle distance race and a relay if possible) or a hard training session involving lots of hard anaerobic work.
Sunday: long aerobic run plus weights and cicuits if possible.

ur 1st profram provides sufficient recovery between hard days and traind all energy systems whereas your 2nd program has 3 hard days in a row and no high-end aerobic work (you took out the v02max session. I'd say if you want to reach your potential in the 8, use the 1st program.

[beast]

beast on October 18, 2006 at 5:39 am #57603

Ok. Thanks for that Citius.

[beast]

beast on October 18, 2006 at 5:43 am #57604

Today I am running with the top 800m men in my area. Training has been all over the show due to exams, after the 11th of November everything will have a lot more order to it. yesterday i finished the loading phase of the creatine im taking.  Im not sure exactly what the guys are doing for training but i do know it is speed work.

[beast]

beast on October 18, 2006 at 6:11 am #57605

This weekend I am racing the 200m and the 400m I think, (no 800 being held), and hopefully a relay if we can sort out a team. might ask the marathon boys to come and do a 4 x 100 lol

[beast]

beast on October 19, 2006 at 6:22 am #57606

Taking into account what Citius said, I talked to a coach about what he had his athletes do.

He said:

Monday:hill repetitions
Tuesday:aerobic run
Wednesday:speed endurance
Thursday:short speed work
Friday:easy run or rest
Saturday: race
Sunday: Aerobic run

That looks a lot more balanced. What do you guys reckon?

[beast]

beast on October 19, 2006 at 6:28 am #57607

Yesterdays track session. 5 x 200m, meant to be starting at 28, then 27, 26, 25, then 24, with 400m jog recovery. Started these with a rolling start. First two were a little fast, third one bang on, fourth a little slow, then the last on in 24:44. i was really happy with that. Even though it was a rolling start, it was the last rep and into a slight headwind, with a 200m pb of 25:20, i was really stoked. Did a 3km warm up, drills, and a few strideouts. 800m barefoot jog warmdown on grass.

[beast]

beast on October 19, 2006 at 7:24 am #57608

Today im going to have an easy day, probably just a swim, and do some short speed work tommorow.

[beast]

beast on October 22, 2006 at 6:14 am #57609

Ok on Friday i did a speed session: 300m in 38:25, 200m in 24:68, 150m in 18 flat. 5 minutes recovery between sprints. Each with two-trees steps before starting.

[beast]

beast on October 22, 2006 at 6:17 am #57610

Saturday: raced: 100m B grade: first ever 100, came third in 12:29.
Then 400m A grade: first ever 400, came third in 53:48.
Then 200m (in the rain!!!!!!) A grade: came third in 24:48.

All three of them are pbs. felt shit at night, quite tired etc but didnt get to sleep till 230 am.

[beast]

beast on October 22, 2006 at 6:18 am #57611

Today feel tired and got a bit of a headache, might have a day off.

[RunnerMan]

RunnerMan on October 22, 2006 at 8:07 am #57612

shot, nice start to the season, those times should only get faster, and whats more you've come from an endurance background so your looking pretty sweet for the 800m later in the season.

[beast]

beast on October 23, 2006 at 4:14 am #57613

thanks heaps man. racing an 800m and a 200m this saturday so il see how they go.

[beast]

beast on October 23, 2006 at 4:18 am #57614

tday iv got a hell of a lot of study to do, im not sure how much training i will get to do. but hopefully hill repetitions on these stairs.

[beast]

beast on October 23, 2006 at 4:20 am #57615

Btw i think i am doing a 5km fun run tommorow, just for a bit of fun. easier to do it in a race than by myself.

[beast]

beast on October 23, 2006 at 11:24 am #57616

One serious headache came on this arvo, im not sure what from though. haven't been sleeping much due to exams, could be from that. needed the day off today, but spent about two hours walking all over the show (i.e. procrastinating).

[beast]

beast on October 24, 2006 at 6:15 am #57617

still got the headache bad today. lots of study to do, friken exam tommorow and the next day. for the next three years i am going to race the 200m, then for the three years after that run the 400m, then the 800m for the four years after that, to be ready for the 2016 Olympics.

[beast]

beast on October 24, 2006 at 1:11 pm #57618

still got the headache bad today. lots of study to do, friken exam tommorow and the next day. for the next three years i am going to race the 200m, then for the three years after that run the 400m, then the 800m for the four years after that, to be ready for the 2016 Olympics.

so here is my plan for the 2006-2007 track season.

Monday: Short speed work, 50-150m.
Tuesday: Weights, plyos, core work.
Wednesday: Speed endurance, 150-400m.
Thursday: Weights, plyos, core work.
Friday: Starts.
Saturday: Racing/time trials.
Sunday: Aerobic run, weights, core work and plyos.

[beast]

beast on October 24, 2006 at 1:14 pm #57619

Today (in between studying) did a gym session, warmed up with core work followed by:

Bench press
Incline bench press
Lateral pull down
Military press
Bicep curls

all 3 sets of 10 reps.

[beast]

beast on October 24, 2006 at 1:16 pm #57620

and doing the 100m, 200m, 400m again this weekend. should be fun lol. the boys tried to talk me into doing the 800 as well…what do you guys reckon???

[beast]

beast on October 25, 2006 at 1:22 pm #57621

btw i was joking about racing that 800, i think i would die lol.

Today had an exam, got another one tommorow.

Just core work today.

Cant wait for the 9th of november… exams will be over. actually proper training will resume as of friday because i will have these two major exams out of the way.

then i will be back and running again properly.

i think i look pretty lazy from this training log lol.

[beast]

beast on October 26, 2006 at 3:20 am #57622

Did some stretching before bed. I kind of stretch like a dog. if i feel tight somewhere i will stretch it out. like my back and my hips etc. but usually i don't do too much. today i have another exam. so tonight i will do a weights session, mainly lower body, plus my core work.

[beast]

beast on October 27, 2006 at 3:06 am #57623

Really stressful night after training, some rapist tried it on with a mate of mine. felt weak during the weights so i got depressed and did 3km on the treadmill in 9:47. today i am having a sauna to try and de-stress, plus hopefully a few starts down at the track. Try and keep today pretty low key though, didnt get much sleep last night.

[beast]

beast on October 28, 2006 at 3:06 am #57624

had a 30 minute sauna yesterday and did core work before bed. Got a track meet in a couple of hours. wont eat as much for lunch as last time, almost threw up after the 400m last weekend.

[beast]

beast on October 29, 2006 at 8:00 am #57625

kinda windy yesterday. the club asked me to run the 800 because they want me to do a relay on wednesday, a 4 x 800. Ex gf took splits, cant remember most of them tho. first 100 got stuck behind a guy who went way, way too slow, 19 seconds. so i went around him and caught the bunch, the 2nd 100 in 11-12 seconds. a bit more controlled for the  next 400m, a bit for pushing and shoving, and the last 200m in 30 seconds. 2:05:96 pb.

[beast]

beast on October 29, 2006 at 8:04 am #57626

got a bit drunk watching the league last night. we won so im happy.

Core circuits in the morning. (LATE MORNING!!!!!!!!!!!).

[citius99]

citius99 on October 29, 2006 at 8:32 am #57627

Hey Beast,
just looked at your new porgram, looks good. This is my plan for winter training, see how it compares to yours:

Monday-13/15km
Tuesday-speed endurance (400-1600m pace) [150-800m reps] = hills, short track sessions 
Wednesday-8/10km + weights/circuits/jumps
Thursday-pure speed (100-200m pace) [30-150m reps] = all-out sprints with long recovery 
Friday-8/10km + weights/circuits/jumps
Saturday-high-end aerobic (3-10km pace) [800-3000m reps] = long track sessions, fartleks, progressions 
Sunday-off