GoingsGone High School training Log

    Posted In: Training Journals

        • Participant
          GoingsGone on February 2, 2009 at 3:24 pm #15311

          Well I decided to make at training log, here is my situation.

          My coach had left the school a couple months ago, since then I’ve been lifting and doing plyometrics every other day and running every other day. Took the weekends off. The XC coach is now our sprinters coach, hes never worked with sprinters before.. I decided to use this to see what workouts he has us do are stupid and what aren’t.

          Info on me-

          Junior 16 years old 5’11” 140 pounds
          Sophomore PRs-

          100-11.4
          200-23.4

          First practice with new coach is tomorrow.

        • Participant
          GoingsGone on February 3, 2009 at 12:43 pm #77448

          Monday- February 2nd

          First meet- Friday February 13th.

          Today

          10 minute jogging warm up
          dynamic warmup(A skip,Bskip, high knees, butt kicks, ect.)

          10x 55m Strides at around 80%

          800m cooldown

          Hurdle walkovers

        • Participant
          GoingsGone on February 4, 2009 at 1:43 pm #77522

          Tuesday February 3rd

          10 minute jog
          dynamic warm up

          abs circuit

          8 pushups, run 200, 7 push ups, run 200. and so on until you don’t do any more pushups.

          easy on the 200s.

        • Participant
          GoingsGone on February 6, 2009 at 12:06 pm #77585

          Wednesday February 4th

          10 minute jog
          dynamic warm up

          circuit 2 minutes each station (2 sets)roughly 45sec-1min rest in between.

          might have a hard time explaining some

          -1 leg jump rope(switch feet half after 1 minute)
          -box push offs (right leg pushs off a box, switch feet in the air)
          -stair jumps(skip 2 each time)
          -stair runs(skip 1 each time)
          -stair 1 leg jumps?(get up stairs in as little steps as you can)
          -hurdle hops
          -box step ups?(step up on the box, bring opposite leg up)

          notes:was sore.

        • Participant
          GoingsGone on February 6, 2009 at 12:11 pm #77586

          Thursday February 5th

          10 minutes jog
          dynamic warm up

          8x60m

          1:7.4
          2:7.4
          3:7.6
          4:7.5
          5: 7.7
          6:7.6
          7:7.8
          8:7.8

          notes: this in a hallway, no blocks. was sore as h*ll the whole time. and I’m not really a 60 guy lol

        • Participant
          GoingsGone on February 7, 2009 at 12:01 pm #77657

          Friday February 6th

          10 minute jog.

          huge circuit to much to explain..

          had abs arms and legs.

          notes:extremely sore, expected an easier day. this weekend is gonna be filled with ice.

        • Participant
          GoingsGone on February 10, 2009 at 1:09 pm #77809

          Monday February 8th

          Wednesday February 4th

          10 minute jog
          dynamic warm up

          circuit 2 minutes each station (2 sets)roughly 45sec-1min rest in between.

          might have a hard time explaining some

          -1 leg jump rope(switch feet half after 1 minute)
          -box push offs (right leg pushs off a box, switch feet in the air)
          -stair jumps(skip 2 each time)
          -stair runs(skip 1 each time)
          -stair 1 leg jumps?(get up stairs in as little steps as you can)
          -hurdle hops
          -box step ups?(step up on the box, bring opposite leg up)

        • Participant
          premium on February 10, 2009 at 3:32 pm #77820

          Thursday February 5th

          10 minutes jog
          dynamic warm up

          8x60m

          1:7.4
          2:7.4
          3:7.6
          4:7.5
          5: 7.7
          6:7.6
          7:7.8
          8:7.8

          notes: this in a hallway, no blocks. was sore as h*ll the whole time. and I’m not really a 60 guy lol

          workout was done on number 5…but im guessing those were hand times

        • Participant
          GoingsGone on February 10, 2009 at 11:35 pm #77834

          thats what I was thinking, and yeah they’re hand timed

        • Participant
          GoingsGone on February 11, 2009 at 12:16 pm #77855

          Tuesday February 10th

          10 minute jog
          dynamic warm up

          4x3x40m

          about 30 seconds rest in between reps
          1 minute 30 seconds in between sets

          tiring as hell
          barely remember times but I’ll try

          1: 5.4
          2:5.3
          3:5.4
          4:5.5
          5:5.6
          6: ?
          7: 5.6
          8: 5.4
          9:5.3
          10-12:??

          notes: in hallway,no blocks felt slow as hell :/ my starts are horrible so this workout wasn’t to fun.

          meet this friday hopefully I’ll be ready

        • Participant
          GoingsGone on February 12, 2009 at 12:13 pm #77906

          Wednesday February 11th

          10 minutes jog
          dynamic warmup

          huge ab circuit

          everyone had to do some long jump thing where we put landed on a mat. just to see who was good at it since we have like 1 long jumper

          notes:legs are sore, icing at the moment, hopefully wont be sore for the meet

        • Participant
          GoingsGone on February 13, 2009 at 12:41 pm #77971

          Thursday February12th

          10 minute jog
          strides

          block starts
          handoffs

          stretch

          notes: legs are still sore, icing like crazy.

          meet tomorrow, running: 55,200, 4×200

        • Participant
          GoingsGone on February 14, 2009 at 3:53 pm #78012

          Friday the 13th!

          meet

          right hamstring felt bad, only did the 4×200

          split a 24.0, not bad for the first meet.

        • Participant
          GoingsGone on February 17, 2009 at 4:45 am #78124

          Monday February 16th

          10 minute warmup
          dynamic stretch

          3x3x60m all out

          about 2 minutes in between sets

          about 1 minutes between reps

          then

          1×200

          didn’t get times

          notes:a little slow,was in the morning, ate a little late. no worries.

        • Participant
          GoingsGone on February 19, 2009 at 12:10 pm #78298

          Tuesday February 17th

          10 minutes warm up
          static stretch?

          plyos

          box jumps
          1 foot jump roping
          stair running
          stair jumping
          up on a box with one leg and switch
          hurdle hops

          4 sets of these

          30 seconds each station

          after up and switch went straight to box jumps and fell, got scraped up and jamed like 6 of my toes

        • Participant
          GoingsGone on February 19, 2009 at 12:22 pm #78300

          Wednesday February 18th

          5 minute warm up
          6 strides

          block starts
          baton hand offs

          notes: meet tomorrow, doing 4×1 lap(160m) and 200m

          crappy track don’t expect good times

        • Participant
          GoingsGone on February 20, 2009 at 2:54 pm #78384

          Thursday February 19th

          5 minute warm up
          dynamic stretch

          160m- no time relay, 2nd overall with only 2 of our top guys

          200m- 25.0 on a 160m track with trainers lol

        • Participant
          GoingsGone on February 23, 2009 at 2:22 pm #78537

          Sorry haven’t had time to post.

          Friday February 20th

          10 minute warmup
          dynamic stretch

          hugeee circuit, to much to explain had abs arms and legs

          Saturday February 21st

          10 minutes warmup
          dynamic stretch

          handoffs, block starts, jumping approaches.

          meet this tuesday. TOO MANY MEETS. sigh. at least after this one we go about a week and a half without one

        • Participant
          Daniel Andrews on February 23, 2009 at 2:35 pm #78539

          I have to say the XC coach is doing alright with his workouts for you sprinters. Not exactly everything I would do, but hey you aren’t out trying to put in miles.

        • Participant
          GoingsGone on February 23, 2009 at 2:48 pm #78544

          I agree, hes been doing way better than I expected

        • Participant
          GoingsGone on February 26, 2009 at 12:48 am #78670

          bah, big delays in posts

          Saturday Feb 21 and Monday Feb 23

          10 minute warmup
          dynamic stretch

          handoffs,block starts

        • Participant
          GoingsGone on February 26, 2009 at 12:49 am #78671

          Tuesday Feb 24th

          meet day

          ran 4×1 lap on 150m track. ran 16.8 for opening leg. felt slow

          ran the 210 yard dash. which is like 192 metres. ran 23.6, i suppose it’s decent for 150m track with trainers

          edit:won both events

        • Participant
          GoingsGone on February 27, 2009 at 1:15 pm #78750

          Wednesday Feb 25th

          10 minute jog
          static stretch..

          stations

          box jumps
          jump rope(1 foot)
          stair runs(skip 1)
          stair jumps(skip 2-3)
          step up on a box and drive knee up
          hurdle hops
          up on a box, switch feet

          30 seconds, 2 sets.

          big ab circuit

        • Participant
          GoingsGone on February 27, 2009 at 1:19 pm #78751

          Thursday Feb 26th

          10 minute jog
          dynamic stretch

          6xclose to 200m all out, hallways. 90 degree turns, 3 of them.

          3 minute rest in between

          25
          26
          26
          24
          28
          25

          notes:hip flexors were a little sore, and my body wasnt fully recovered from the 24, so my 2nd to last was crap

        • Participant
          Daniel Andrews on February 27, 2009 at 7:53 pm #78756

          I highly recommend not doing all out 90 degree turns indoors because it’s a foot injury waiting to happen specifically a stress fracture. I had my athletes do it once. One was injured for the majority of the season (ran in 2 meets) 1st meet of the season and sectionals.

        • Participant
          GoingsGone on February 28, 2009 at 12:33 am #78760

          thank you.. the outside of my ankle hurt extremely bad…

        • Participant
          GoingsGone on March 2, 2009 at 2:20 am #78825

          Friday Feb 27th

          10 minute jog
          dynamic stretch

          another HUGE circuit, to much to explain. one of the best workouts of my life though…

        • Participant
          GoingsGone on March 5, 2009 at 12:10 pm #78960

          Monday March 2nd

          10 minute jog
          dynamic warm up

          block work
          jump approaches (don’t ask me why)

        • Participant
          GoingsGone on March 5, 2009 at 12:12 pm #78961

          Tuesday March 3rd

          10 minute jog
          dynamic stretch

          plyos

          set:
          box jumps
          1 foot jump ropes
          stair runs(every step)
          jump up stairs(skip at least 2)
          up on a box and drive the knee
          up and switch
          hurdle hops

          30 seconds each

          2 sets no rest in between

        • Participant
          GoingsGone on March 5, 2009 at 12:14 pm #78962

          Wednesday March 4th

          5 minute jog
          dynamic stretch

          12x60m

          around 1 minute in between each

          notes: fast times till around 9, started to slow down. felt sick. carpet was hurting my shins :/

        • Participant
          GoingsGone on March 6, 2009 at 12:26 pm #79004

          Thursday March 5th

          10 minute jog
          dynamic stretch

          huge ab circuit

          notes:legs are really sore today, going to ice. york invite this saturday.

        • Participant
          GoingsGone on March 7, 2009 at 12:14 pm #79044

          Friday March 6th

          6th period ate lunch
          7th period felt like crap
          8th period felt like crap

          ran 100m, threw up.
          did some of dynamic stretch
          3 handoffs
          drank gatorade
          sat in the cold for a while

          now I feel very sick… of course the day before the meet… I’m not sure what im gonna do, i’m gonna take a bath and see where it goes from there..

        • Participant
          GoingsGone on March 9, 2009 at 5:55 am #79122

          Saturday March 7th

          york invite

          couldn’t go, sick to my stomache.

          Sunday March 8th

          feeling much better. able to hold down all foods, staying home today.
          another meet on tuesday

        • Participant
          GoingsGone on March 10, 2009 at 10:20 am #79196

          Monday March 9th

          10 minute warm up
          dynamic stretch

          handoffs, couple block starts

          meet tomorrow, worst track we go to by far, 135 yards per lap..

          running:
          first leg in 4x2lap
          220 yard
          don’t know how I’ll run the 2 lap, probably just win the break and kill myself from there

        • Participant
          premium on March 10, 2009 at 10:56 am #79199

          could? is that a mistake…if not elaborate please…and do you plan on running any 55s cause i see your a 100/200 guy (this is indoor right?)

        • Participant
          GoingsGone on March 10, 2009 at 12:03 pm #79202

          haha typo, couple*

          and my coach hasn’t put me in any 55’s yet :/ and yes this is my second to last indoor meet

        • Member
          Aaron Springer on March 10, 2009 at 12:46 pm #79207

          That track sounds terrible!
          Worst I have ran on is Plainfields 180 meter track.

          Good luck anyways, don’t break an ankle on the turns!

        • Participant
          GoingsGone on March 11, 2009 at 1:01 pm #79247

          March 10th

          worst meet ever

          4x2lap roughly around 250m- 32.9

          220 yards-25.8

          I can’t really beleive myself right now, I did so incredibly bad. I didn’t relax at all in the 200.

          it was a 135 yard track, deffinatly no spikes, it was a gym floor with lines on it.

        • Participant
          GoingsGone on March 13, 2009 at 10:03 am #79306

          March 11th

          lower back killing me took the day off

          March 12th

          10 minute warm up
          dynamic stretch

          10×200 30-32 second pace, 2 minutes in between
          I did 3 extra’s, @ 26,27,27

          notes: this is in hallways,90 degree turns

        • Participant
          GoingsGone on March 14, 2009 at 10:21 am #79341

          March 13th

          10 minute warm up
          very little dynamic stretch

          another huge circuit, to much to explain.

          notes:hamstrings were sore, and part of my leg hurt from running those turns in the hallways and at the crap track

        • Participant
          GoingsGone on March 17, 2009 at 11:53 am #79536

          March 16th

          mile warm up
          dynamic stretch

          6×80

          notes:lower back hurts, gonna see the trainer tomorrow, first time outside.

        • Participant
          GoingsGone on March 18, 2009 at 10:06 am #79587

          March 17th

          mile warm up
          dynamic stretch

          4x60m
          4x30m block start on curve
          4x30m block start on straight

          outside
          felt really good to get my spikes on, back still a little sore

        • Participant
          premium on March 18, 2009 at 1:45 pm #79603

          are you abs weak, or hamstrings tight?

        • Participant
          GoingsGone on March 18, 2009 at 10:55 pm #79618

          my abs are fine and my hamstrings aren’t any more tight than they usually are when they’re sore

          what would that indicate if they were?

        • Participant
          GoingsGone on March 19, 2009 at 10:15 am #79640

          March 18th

          5 minute warm up
          static stretch
          dynamic stretch

          5x3x40m

          first 3 sets, 1 minute recovery.
          last 2 sets, walkback recovery
          around 2 minutes in between sets

          notes:
          on carpet, no blocks
          really sore today
          all 5.1-5.4

        • Participant
          premium on March 19, 2009 at 11:36 am #79642

          my abs are fine and my hamstrings aren’t any more tight than they usually are when they’re sore

          what would that indicate if they were?

          your whole posterior chain is connected so if your hamstrings are tight that could make your back hurt or if your abs or posterior chain is weak you might run with bad form that causes your back to hurt

        • Participant
          GoingsGone on March 20, 2009 at 10:47 am #79666

          March 19th

          5 minute jog
          static stretch
          dynamic warm up

          ab circuit

          running the 55 and 4×2 at gene armer invite at UofI, haven’t ran a 55 yet so I don’t know what to expect really, hopefully I can find a good start in me, our fastest man is out on a cruise so I lost my interest in the 4×200

        • Participant
          GoingsGone on March 21, 2009 at 1:12 pm #79703

          March 20th

          5 minute jog
          static stretch
          some dynamic warm up

          couple handoffs

          we lost another one of our 4×2 guys to sickness so now I really just am gonna shoot for a PR in the split

        • Participant
          GoingsGone on March 22, 2009 at 12:21 pm #79727

          March 21st

          Gene Armer Invite at UofI

          55-7.1

          4×200 split-23.5

          I just did awful in the 55 and I’m not sure why, i stumbled out of the blocks and I just couldn’t get going, In the 4×200, we we’re missing two of our guys. One of the replacements ran a 27 and the other a 26.7 or so, they’re handoff also got us dq’ed but I was just aiming for a PR in my split which is what I got so I’m happy about it

        • Participant
          K Rackley on March 22, 2009 at 12:59 pm #79729

          March 21st

          Gene Armer Invite at UofI

          55-7.1

          4×200 split-23.5

          I just did awful in the 55 and I’m not sure why, i stumped out of the blocks and I just couldn’t get going, In the 4×200, we we’re missing two of our guys. One of the replacements ran a 27 and the other a 26.7 or so, they’re handoff also got us dq’ed but I was just aiming for a PR in my split which is what I got so I’m happy about it

          Still pretty good times.

        • Participant
          GoingsGone on March 22, 2009 at 1:21 pm #79731

          thanks I’m more of a 200 guy haha

        • Participant
          premium on March 22, 2009 at 1:32 pm #79732

          stumble out the blocks and the 55 is pretty much done…

        • Member
          Aaron Springer on March 23, 2009 at 12:23 am #79750

          Nice Runs!
          I was watching the 4×2 when your team ran, didn’t know what leg you were though.

          And I have to comment on the 4×400. That was RIDICULOUS!
          That’s why I love indoor, the atmosphere is awesome.

        • Participant
          GoingsGone on March 23, 2009 at 1:02 am #79752

          haha thanks, I was anchor and I got out leaned at the end by Oswego East? I didn’t really care since it’s not like we were competing for a time or medal or anything, just a PR, and yeah that 4×4 was insane… my friend got it all on video, and yeah I agree indoor is much more intense in almost any event, the 4×2 outdoors is nothing compared to indoors

          Also: 2 seconds better than last years 4×200 split, woot.

        • Participant
          GoingsGone on March 25, 2009 at 6:47 am #79856

          Tuesday March 24th

          800 jog
          dynamic stretch

          jog turned, accelerated on straights, hit top speed by the end. 2 laps.
          2x4x100m, 2 minutes in between reps,10 minutes in between sets.

          notes: really cold/windy today, on top of that I’m sick so this didn’t make me feel much better

        • Participant
          GoingsGone on March 26, 2009 at 7:43 am #79919

          Wednesday March 25th

          800 jog
          dynamic warmup
          jog turned, accelerated on straights, hit top speed by the end. 2 laps.
          10x100m, walkback+1minute recovery

          all were around 12-13
          notes:very cold, very windy, sore in the quads

        • Participant
          GoingsGone on March 27, 2009 at 4:23 am #79953

          March 26th

          800 jog
          dynamic warmup

          jog turned, accelerated on straights, hit top speed by the end. 2 laps.(calling them “Ins and Outs” from now on)
          4x60m
          4x30m blocks on curve
          4x30m blocks on straight
          Handoffs(4 receiving, 4 giving)

          notes: Felt sicker this morning than ever, nicer weather by the end of practice, might take day off tomorrow so I can recover from this sickness, also my hamstrings are pretty sore

        • Participant
          GoingsGone on March 31, 2009 at 10:24 am #80159

          I took last Friday off for sickness

          Monday March 30th

          400 jog
          dynamic warm up
          ins and outs

          handoffs
          20×100, 1 minute rest starting when you start the 100, so run it in 15 and 45 seconds rest

          notes: I felt this was a very stupid workout personally, I’m not sure what we were trying to improve there. I was already sick almost fully recovered, it was very cold out today and now I feel like crap today

        • Participant
          GoingsGone on April 2, 2009 at 11:49 am #80279

          Tuesday March 31st

          huge ab circuit
          400m jog
          dynamic warm up (on an incline)
          couple sprints/bounds on the incline

          notes: really cold, didn’t make my sickness better

        • Participant
          GoingsGone on April 2, 2009 at 11:52 am #80280

          Wednesday April 1st

          400m jog
          dynamic warmup
          ins and outs
          200(all out)-30 seconds rest-100(all out) x2

          notes: really windy today, a little warmer(49), i was EXTREMELY sore today wow I couldn’t believe it, I was able to run the 200’s fairly well, I’ve been having trouble focusing lately, I think the weather is taking my mind off my goals.

        • Participant
          GoingsGone on April 5, 2009 at 2:53 am #80433

          Thursday April 2nd

          400m jog
          dynamic warmup
          ins and outs

          handoffs
          3×60 (in a 2 person relay) all out. huge rest

          notes: still extremely sore, also cold agian

        • Participant
          GoingsGone on April 5, 2009 at 2:55 am #80434

          Friday April 3rd

          400m jog
          dynamic warm up
          ins and outs

          4×60 fast
          4x30m blocks (curve)
          4x30m blocks (straight)
          team pictures

          notes: still sore, felt slow, my workouts haven’t been a good quality since tuesday.

        • Participant
          GoingsGone on April 5, 2009 at 2:57 am #80435

          Saturday April 4th

          800m jog
          static stretch
          ins and outs

          6×60 2-3min rest (slow around 7.6-7.7)
          1×100 5m jog running into it (10.9)
          1×200 (felt really tired, 24.9)

          notes: still a little sore, it was cold out again around 39, only felt fast in the 100

        • Participant
          GoingsGone on April 7, 2009 at 10:18 am #80649

          Monday April 6th

          meet tomorrow, pretty rough day for that lol

          400 jog
          static stretch
          dynamic stretch
          ins and outs
          6×100 fast, 2 min rest
          handoffs

          notes: really cold today, not sore but left hamstring is feeling kinda tight, gonna ice and stretch it tonight, I’m running 4×1(third leg?) and 200 tomorrow, should be a cold but fun meet, I expect a lot from our 4×1 if we have good exchanges.

        • Participant
          GoingsGone on April 8, 2009 at 11:33 am #80783

          Tuesday April 7th

          meet
          4×1- no split, ran third leg, put us in a decent lead to 2nd place conference team from last year, but our anchor didn’t know when the 4×1 was and didn’t warm up… at all. so we lost by .1, total time was 44.5

          200- Ran decently, really good first 100 and then died out, 2nd place behind the infamous kyle reid, I ran 23.6(tied PR)

          conditions: very windy, ran into the wind for the curve in the 200, also was in the 33-37 degree range the whole time, very cold. which made it even worse for our 4×1 anchor lol, overall it was a decent meet.

        • Participant
          GoingsGone on April 9, 2009 at 1:06 pm #80896

          Wednesday April 8th

          400 jog
          dynamic warm up
          ins and outs

          8x100m 2 min rest, fast

          notes: just a little sore from the meet yesterday, still cold today, I’ve been waiting a while to take off my sweats for a workout, I felt pretty fast/relaxed.

        • Participant
          GoingsGone on April 10, 2009 at 2:19 pm #81035

          Thursday April 9th

          400 jog
          dynamic warm up
          ins and outs

          10x100m, walkback rest
          handoffs

          notes: still a little sore, my left hamstring was bothering me a bit, I’ve been icing it a lot today and will continue tomorrow, Conant Relays on saturday, I’m opening up for our 4×1 and I’m third leg in the 4×2

        • Participant
          GoingsGone on April 12, 2009 at 2:10 pm #81225

          no practice on friday

          Saturday April 11th

          Conant relays!! woot

          3rd leg in the 4×2, ran straight into a STRONG headwind, split a 23.3-4, our total time was 1:34 flat, not terrible, we got 2nd

          I started off our 4×1, hate running in lane 1, and when i reached the tip of the turn I felt a huge wind, slowed me down a bit, we still won, I’ll have a video of the two up in a bit.

        • Participant
          GoingsGone on April 12, 2009 at 2:36 pm #81226

        • Participant
          GoingsGone on April 14, 2009 at 9:01 am #81420

          Monday April 13th

          400 jog
          dynamic warm up
          ins and outs

          8x100m 1 minute rest

          notes: Felt very relaxed and strong,It was drizzling and was pretty cold but still had a good workout, we have another Tri meet tomorrow, I’ll be running the 4×200 and 200

        • Participant
          GoingsGone on April 15, 2009 at 1:09 pm #81536

          Tuesday April 14th

          meet

          it was low 40’s with windchill, a little colder as the day went on

          4×200 splits
          Reid:22.9
          Kosrow:25.2
          Goings:22.8
          Lane:22.9

          it was a pretty good relay, but kosrow really needs to do something about that time, i had a little bit of wind on my back, bbut not a crazy amount.

          200: 23.3, new PR

          PR but really not happy about this race, I felt the 4×2 was to close to it and my muscles hadn’t recovered fully, still happy with a PR with this weather.

        • Participant
          GoingsGone on April 17, 2009 at 10:43 am #81689

          Wednesday April 15th

          400m jog
          dynamic warm up
          ins and outs

          10x100m 2 minute rest

          notes: felt a little sore from the day before, wasn’t able to run very well for some reason.

        • Participant
          GoingsGone on April 17, 2009 at 10:44 am #81690

          Thursday April 16th

          400m jog
          dynamic warm up
          ins and outs

          4x200m
          3x100m
          2x200m

          all walk back rest, fast

          notes: i ran the first two 200’s in the 24’s and that was a bad idea, the next two after that were awful. my legs started to feel a little better in the 100s and i put some solid 26’s in for the last 2 200s.

        • Participant
          GoingsGone on April 18, 2009 at 2:04 pm #81769

          Friday April 17th

          400m jog
          dynamic warm up
          ins and outs

          block work
          handoffs

          meet tomorrow at homewood flossmore,

          running 100,200,4×100,4×200. If I make the finals for the 1 and 2 it’s gonna be a workout basically :[, our fastest man is out again and our relays aren’t as good as they could be so I’m really focusing on the open events tomorrow.

        • Participant
          Daniel Andrews on April 18, 2009 at 2:15 pm #81772

          I still think your not getting bad training from a XC coach type.

        • Participant
          GoingsGone on April 19, 2009 at 10:11 am #81800

          once again I agree

          meet today.

          100- no time, missed the finals by 1 place
          200- took it really easy on the turn, didn’t want to tighten up on the home stretch, it cost me, missed finals again by 1 place, coach got me around 23.3 into the wind

          4×100- bad team, ran 10.5 anchor leg
          4×200-22.5 split, decided I would go hard, once again a bad team, didn’t tighten up like I thought I would most likely because it wasn’t cold.(slight headwind)

          overall not a bad meet for me, really wished i would have gone hard in my 200

        • Participant
          GoingsGone on April 21, 2009 at 10:32 pm #81961

          Monday April 20th

          400 jog
          dynamic stretch
          ins and outs

          10x100m 2 min rest, somewhat fast focusing on form
          handoffs

          notes:very cold and windy, felt strong though. another tri meet tomorrow, supposed to be pretty bad day, hope it’s canceled, only doing 100 and 4×2

        • Participant
          Mccabe on April 21, 2009 at 10:44 pm #81962

          once again I agree

          meet today.

          100- no time, missed the finals by 1 place
          200- took it really easy on the turn, didn’t want to tighten up on the home stretch, it cost me, missed finals again by 1 place, coach got me around 23.3 into the wind

          4×100- bad team, ran 10.5 anchor leg
          4×200-22.5 split, decided I would go hard, once again a bad team, didn’t tighten up like I thought I would most likely because it wasn’t cold.(slight headwind)

          overall not a bad meet for me, really wished i would have gone hard in my 200

          How come you didn’t get a time?

        • Participant
          GoingsGone on April 23, 2009 at 1:04 pm #82075

          I’m not sure, it was FAT no results were posted anywhere.

          Tuesday April 21st

          no meet no practice

          Wednesday April 22nd

          400 jog
          dynamic warm up
          10x100m walk back rest

          notes: LT relays on friday, hopefully putting together some good relay teams

        • Participant
          GoingsGone on April 24, 2009 at 11:33 am #82188

          Thursday April 23rd

          400jog
          dynamic warm up
          lots of handoffs

          notes:LT relays tomrrow, 4×1 is kind of hopeless I’m starting and I’m not really sure why anymore, I have a bad start and run bad turns. I’m 3rd leg on a little better 4×200 team, gonna aim for 1:33 hopefuly

        • Participant
          GoingsGone on April 25, 2009 at 11:46 pm #82325

          Friday April 24t

          LT relays!

          4×100:Started off, pretty sure I stayed with the other teams couldn’t really tell. bad handoffs all the way around. 2-3 was almost a complete stop. Didn’t get a split or anything, I wasn’t really worried about this race anyway.

          4×200:
          Gnoffo:23.6
          Kosrow:23.3
          Goings:22.2
          Lane:23.4
          Total Time:1:32.5(5th place)

          This was a very good race, strong winds on the homestretch, I had the wind. We were in lane 8, when the baton is coming to me we’re behind lane 7. I get the baton and there are about 3 guys all together right on me on the curve, when we get on the straight I blew them away it was awesome. Also kosrow and kendall had very nice splits into the wind.

        • Participant
          GoingsGone on April 28, 2009 at 10:29 am #82459

          Monay April 27th

          400 jog
          dynamic warm up
          ins and outs

          8x100m 2 min rest

          meet tomorrow, running 200, 4×1. Divisional Championships, not important really

          notes:Only the second workout I’ve worn with spikes, felt really smooth and fast. Hopefully gonna run a fast 200 if weather permits

        • Participant
          GoingsGone on April 29, 2009 at 10:38 pm #82588

          Tuesday April 28th

          msl west divisional championships

          200 prelims- 23.1
          Took it really easy with 50 to go, I was feeling pretty good here

          4×1 anchor
          no split but I beat out someone from Palatine who is supposed to be pretty good

          200 Finals-23.1
          Didn’t feel very good here, I didn’t relax and felt really tight, not a good race.

          notes: Pretty cold meet, low to mid 40’s and a little wind, I was sore from working out in spikes the day before.

        • Participant
          GoingsGone on May 1, 2009 at 1:41 pm #82702

          Wednesday April 29th

          off day, felt sick

        • Participant
          GoingsGone on May 1, 2009 at 1:46 pm #82703

          Thursday April 30th

          400 jog
          dynamic warm up

          5x100m strides
          handoffs

          meet tomorrow(Rolling meadows invite) AND saturday(Palatine Relays)

          Rolling Meadows Invite
          Starting 4×200
          200 (class B(second best runner))
          100(class B)

          Palatine Relays
          4×100
          200

          notes:hamstring somewhat bothering me, only when I stretch it. Hopefully good weather the next 2 days

        • Participant
          GoingsGone on May 3, 2009 at 8:53 am #82757

          Ugh its been a tough two days

          Rolling Meadows Invite
          100- 11.4 (2nd place Class B)-I felt really strong at the end of this race, the track seemed slow everyone was complaining how these times were slower than there usual, but I really have no idea

          200-23.1 (1st place Class B)- Felt good through first 100, died with about 20 to go just like usual..

          4×200-23.4 leadoff leg- felt really strong at this race didn’t die at the end like usual, good time out of the blocks

          *less than 12 hours later*

          Palatine Relays
          200- This was at about 9 in the morning, I was so dead and I gave up at around 60 to go because I was in fourth and top 3 advance to finals, sad moment in my track career I didn’t want to see the time.

          4×100-(10.9 leadoff leg, 44.6, 6th place)- I decided I was gonna try to redeem myself, I ran the best 100 of my life and it felt really good, I need to run this kind of race in the open.

          4×200-(22.8 third leg, 1:33.7, 7-8 place)- This was really close to the 4×100, only the mile in between, weird event schedule, either way I gave it all I had left from all the races before it, couldn’t go as fast as I could have, fatigued at the end, but I didn’t expect much.

          In the end, it was two crazy days.

        • Participant
          GoingsGone on May 5, 2009 at 12:56 pm #82882

          Monday May 4th

          400m jog
          dynamic warm up

          4x200m
          walk 200 for rest

          notes: ran the first 3 very fast, around 24-25 then my glutes felt like they were cramping up and needed some extra rest for the last one.

        • Participant
          GoingsGone on May 6, 2009 at 1:17 pm #82951

          Tuesday May 5th

          400m jog
          dynamic warm up
          ins and outs

          2×200- ran these very fast, really felt it in my gluts again
          4×100- also ran these pretty fast, not nearly as good of quality as the 200’s

          walkback recovery on all runs

        • Participant
          GoingsGone on May 7, 2009 at 10:20 am #83002

          Wednesday May 6th

          400m jog
          dynamic warm up

          lightning, just played a long game of basketball

          note: Conant Track Classic ABC meet this friday, should be a good one

        • Participant
          GoingsGone on May 8, 2009 at 11:47 am #83084

          Thursday May 7th

          400m jog
          dynamic warm up

          5x100m strides walkback rest
          handoffs

          running alot tomorrow
          100(Class B)
          200(Class B)
          opening up 4×1 and 4×2

          the 100 and 200 also have semi’s. it’s gonna be a long day

          notes: Calfs were sore today, legs felt kinda tired, ice bath tonight.

        • Participant
          GoingsGone on May 10, 2009 at 3:31 am #83134

          Friday May 7th

          Ron Gummerson Cougar Track Classic

          100 prelims-11.4-relaxed into the finals, bad start.

          *2mile class C*

          200 prelims-23.1-pressed a little harder on this compared to the 100,

          *2mile class B*

          4×100-44.4– 5th place. Lead off leg.I felt like I ran a bad race, I started feeling fatigued here, not enough rest in between each race.

          *2 mile class A and hurdles*(awesome watching Thode go 8:51)

          100 Finals- 11.3– 4th place in Class B, into a slight headwind. felt like I had a bad start again.
          *800 class A,B,C*

          4×200 (1:32.6)
          Goings-22.7
          Gnoffo-23.1
          Davis-24.1
          Lane-22.7
          6th place overall, I had a slight wind to my back, ran very relaxed and really felt the fatigue at the end. I was happy after this race I finally got decent rest.

          200 Finals-23.6 – 4th place Class B. This was my 6th race of the day and I was basically dead, by this time the wind had picked up a bit and we were running into it. I felt really fast though and didn’t die till about 10m to go, I stayed with the kids from rock island, homewood flossmore and zion benton, who barely edged me out. When I heard the time I thought they meant 22.6.

          Final thoughts: This meet was extremely competetive, so many great sprinting schools. Maine South, Zion Benton, Rock Island, Homewood Flossmore. It was great competition. Going into the meet my legs felt very tired, my calves still sore and quads just felt tired. Conference at home again next friday, really excited about the 4×200. we’re putting in a 400 runner to replace davis and we know he can run mid 22s.

        • Participant
          GoingsGone on May 12, 2009 at 11:02 pm #83261

          Monday May 11th

          400 jog
          dynamic warm up
          ins and outs

          4×200 walkback rest
          couple 4×2 handoffs

          notes:my body was aching all weekend, its nice to finally not be sore.

        • Participant
          GoingsGone on May 13, 2009 at 10:07 am #83275

          Tuesday May 12th

          400 jog
          dynamic warm up

          1×200
          4×100
          1×200
          walk back rest on each

          i felt very powerful through all of these, really looking forward to conference this friday

        • Participant
          GoingsGone on May 14, 2009 at 1:13 pm #83344

          Wednesday May 13th

          400jog
          dynamic warm up
          ins and outs

          lots of 4×2 handoffs, coach is changing me and Gnoffo’s exhange up so I’ll be running more

          I’m feeling a bit sore today, icing up and looking forward to Friday, even though it looks like it might storm.

        • Participant
          GoingsGone on May 15, 2009 at 10:50 am #83400

          Thursday May 14th

          400jog
          dynamic warm up
          ins and outs

          5x100m strides
          few block starts

          still feeling a tad sore, Hopefully 3 rounds of the 200 and leading off the 4×2 tomorrow. It’s supposed to rain.

          on another note, 3 year anniversary with my girlfriend today :]

        • Participant
          GoingsGone on May 17, 2009 at 8:46 am #83466

          Saturday May 16th

          conference rescheduled for today at 10:00

          200 prelims-22.8– i always seem to do really well in these dang prelims. made it to semi finals
          *15 minutes later*
          200 semis-23.0– felt a little tougher, slow out of the blocks but still made it to the fast heat of the finals(places 1-6)
          4×200-1:32.1(2nd)
          Goings-24.0
          Gnoffo-23.2
          Akinola-22.5
          Lane-22.4
          I felt like I had a really bad race, we did that extended handoff thign for me, the wind was in my face right away because we’re in lane 6 on a 6 lane track.I felt fatigued about 50m in, it was really bad. I’ll explain the wind a bit later
          200 Finals-22.9(2nd :O)– I had an incredibly bad start, I got it on camera I’ll try to upload it later. Anyway I start to “boost” on the straight away, only 2 guys in front of me. I start moving up on this bg kid and right when im about next to him, he grabs him hamstring and falls. I was seeded about 10th or so coming in, so I guess I really showed up.

          Final Thoughts: The wind today was crazy, around 20mph going diagonally into the turn before the home stretch, enough to where it affects the back stretch and the following turn, which made my 4×2 crap and my 200s harder on the first 100, and to top it all off the bleachers blocked it for the homestretch…crappyyyy. hoping for much better weather at sectionals.. oh yeah and Conant is MSL Conference champs for the 2nd time in school history!

        • Participant
          GoingsGone on May 19, 2009 at 10:22 am #83553

          Monday May 18th

          400m jog
          dynamic warm up
          ins and outs

          5x100m @90%
          walk back rest

          notes: I’m still feeling sore from saturday, and my hamstring was hurting once again, tried to take it easy today and gonna ice up a lot tonight.

        • Participant
          GoingsGone on May 20, 2009 at 10:31 pm #83645

          Tuesday May 19th

          400 jog
          dynamic warm up
          ins and outs

          we a full 4×1, receive baton, float 50, sprint 50. 3 times
          same thing with the 4×2, float 150, sprint 50. 2 times

          notes: sore then, sore the morning after. :/

        • Participant
          GoingsGone on May 21, 2009 at 12:14 pm #83673

          Wednesday May 20th

          Wasn’t able to make it to practice, had a school project to work on.

          Did 1 mile and static stretch

        • Participant
          GoingsGone on May 22, 2009 at 9:58 am #83715

          Thursday May 21st

          400m jog
          dynamic warm up

          3 4×100 handoffs
          3 4×200 handoffs
          3 block starts

          feel really strong and smooth, very excited for the 4×200 tomorrow, gonna have to pray that we can make it to state..

        • Member
          Aaron Springer on May 22, 2009 at 10:21 am #83716

          Good luck at Sectionals tomorrow!

        • Participant
          GoingsGone on May 22, 2009 at 12:32 pm #83727

          Same to you my friend, even though you’re guaranteed to qualify 😛

        • Participant
          GoingsGone on May 23, 2009 at 2:59 pm #83764

          Friday May 22nd

          200 semis-22.6– Ugh, why do I always PR in these semi finals/prelims, I was trying to get first in my heat because it was winnder+4 fastest times, I got 2nd and qualified for finals.the 22.6 wasn’t the FAT timing, i never got a chance to look at them, that’s just what my coach had.
          4×100-??-9th– I was finally anchor leg because we we’re not doing a great team, but it felt extremely fast, I was catching a few teams, looking forward to next years 4×1
          4×200-1:30.8ish-5th– Coach didn’t get the splits because he was trying to sort things out, but this was really the race of my life, Out of the blocks I came out as strong as I could, and I was catching up to Bartlett(team to the outside) and I gained a good amount of ground, Kendall Lane our anchor couldn’t get it out today I guess, he had just ran the 100 and he died in the last 50, I’m not sure if he stopped trying because we weren’t top 2 or what, either way I ran a good race and thats all I can ask for.
          200 Finals-22.9-6th– This race was just for fun really, my last race of the season, with tired legs(4×200 took a LOT out of me). I was surprised i got 6th, they didn’t even post the times for the 200, or announce it or anything, so once again going off of coaches hand time.

          Final thoughts on the meet: I had a pretty good day overall, except for the last 200. Not qualifying for the 4×2 was really dissapointing, but it’s a team effort and everyone has to show up, and I did my part and thats all I can really do about it.

          I’ll probably do a post in the next two days summarizing my whole season, but for now I have to think of what I’m going to do with this summer. I’m 135 pounds and we didn’t lift at all this season, I’m thinking if I have a good lifting routine over the summer, I could put a serious drop in my times, what do you guys think(for those who read this) and do you have any suggested plans or anything?My coach wants me to do XC but I’m extremely against doing distance for sprint training, anyway any help would be great

        • Participant
          sizerp on May 23, 2009 at 4:14 pm #83765

          My coach wants me to do XC but I’m extremely against doing distance for sprint training, anyway any help would be great

          Are you on such terms with the coach, that will permit you to request from him to explain what benefits exactly does he expect you to reap from a XC season? And of course, how would his program benefit.

          If he can give you such answers, and you post them here, it would be easier to help you with the decision.

        • Participant
          premium on May 23, 2009 at 4:23 pm #83767

          xc is better than nothing

        • Participant
          sizerp on May 23, 2009 at 4:59 pm #83770

          xc is better than nothing

          And whatever would be optimal for him is better than XC.

        • Participant
          GoingsGone on May 24, 2009 at 12:26 am #83775

          I’ll ask him when I have the chance, but I’m pretty sure he’ll say what my last coach said, “It’s good conidtioning” :/

        • Participant
          sizerp on May 24, 2009 at 3:36 am #83782

          I’ll ask him when I have the chance, but I’m pretty sure he’ll say what my last coach said, “It’s good conidtioning” :/

          It is conditioning. Good for what though? Definitely good for XC, and distances from 1500 up. Probably 800 too. However when you compete at shorter distances, all that aerobic endurance that you develop during XC won’t mean too much. Especially when you neglect the other energy systems while you develop it. Plus, that kind of training will negatively affect your speed and explosiveness, and after you’re done with XC, your speed and acceleration abilities will most likely be lower at that point than if you didn’t do XC.

        • Participant
          GoingsGone on May 24, 2009 at 3:55 am #83783

          Those reasons are exactly why I’m not going to do it, what I’m looking for guidance on what direction I should go.

        • Participant
          tkaberna on May 25, 2009 at 7:50 am #83893

          Dave,

          I am a jumps coach at Lake Park high school that is starting a track club
          this summer. We will be training and competing to get to nationals. I have
          been following your ET training log on and off during the season and can see
          you are passionate about the sport so if you wanted to join the club we
          would welcome you with open arms. Just wanted to give you options. The
          website is http://www.dupagetrackclub.org. If you have any questions let me know.
          People have just started signing up so I can’t give you an idea of how many
          athletes there will be all together but my guess would be somewhere around
          40 in all the events and age groups combined. If you already have plans good
          luck with your summer training.

        • Participant
          GoingsGone on May 26, 2009 at 3:53 am #83908

          tkaberna,

          Wow that would be awesome if I could, i’ve always really wanted to do a track club in the summer but there seemed to be none around here, problem is I doubt I would have a ride every day to Lake Park :/. But I will try as hard as I can to find a way to travel and find the money to do it, Thanks a lot for the offer!

        • Participant
          GoingsGone on May 29, 2009 at 4:05 am #84067

          As for XC,

          today we had sports awards, when my coach was speaking about me and my friend Gnoffo(junior sprinters) he mentioned how we were going to do xc, after all the awards were handed out I approached him and asked him if I really should, he said yes and I proceeded to ask him why. He said, “It’ll get you stronger, you know when you have all those rounds you’re going to need it” I then told him I didn’t want to lose my explosiveness and speed, he told me I wouldn’t. He said he would modify the workouts for me, but what I’m wondering is to what extent.

          Also, as for the track club, I will not have the money in time, and if I did I don’t think i could get a ride, really dissapointed about that :/

        • Participant
          GoingsGone on June 7, 2009 at 5:28 am #84554

          Couple of Updates

          Next season I’m going to try my luck at the 400, my coaches have a feeling I can be good at it

          I’ll be doing XC camp, my coach is changing the workouts for me, so it’s not straight XC training, he knows I’m not going to be a distance god and he is just gonna prepare me for the track season. I’ll also be lifting regularly.

          Training starts the 10th, I’ll decide then if I’ll be posting my workouts.

          One last thing, I have videos of my 200s and 4x2s at sectionals and conference on my friends camera, but he has yet to upload them.

        • Participant
          GoingsGone on June 17, 2009 at 3:39 pm #84955

          Heres a few of my last couple races

          200 Sectional prelims- Lane 3

          gonna do the rest in the morning

        • Participant
          GoingsGone on June 18, 2009 at 1:58 am #84966

          200 Conference, Lane 2. 2nd place(into wind on turn)

          4×2 Conference, Lane 6. First runner. 2nd place (extended handoff, terrible race for me, into wind)

          4×2 Sectionals, Lane 2. First runner. 5th place (extended handoff, into wind)

        • Participant
          GoingsGone on July 24, 2009 at 2:30 am #86639

          Hey everyone, a few updates

          Summer training is going well I think, I wasn’t able to go to the XC camp too much because of family issues, the days I did go I would do hill workouts, strides in the grass, things like this. I didn’t go out and do 4 miles for a workout.

          The XC camp is over now, the days I couldn’t go and now on I do a lot of GS circuits, some acceleration work and some plyos.

          I haven’t been able to get into a weight room, but after this saturday I’ll be able to make it a regular thing. I just need to figure out a good lifting schedule.

          And one last thing, this Saturday I’m going to our own tkaberna’s summer meet this saturday just for fun, I’ll be doing the 100, 4×1 and 4×4 (the relay teams consist of Me, Gnoffo(mentioned in this thread before), a thrower friend of mine, and a wrestler). So the relays should be fun, not to worried about times but I’m looking for a 55 in the 400 😀

        • Participant
          GoingsGone on July 26, 2009 at 2:42 pm #86803

          Tkaberna’s meet was great, awesome competition and awesome weather

          100m semi finals: 11.07- I had a good start, coasted at the end because I was going to make it to finals.

          100m finals: 11.18- I had a terrible start, I was left in the dust lmao. I have it on video so I’ll put it up as soon as I can. I was playing catch up the whole time.

          4×100 went good, but as soon as I was done with the 100 finals, they said final call 4×100 XD. 4×400 didn’t happen because two of our guys were hurting.

          Overall awesome meet, I think the strength gains are helping my times haha

        • Participant
          GoingsGone on August 11, 2009 at 3:28 pm #87415

          Heres the video of the finals in the 100 at the Dupage meet, ugh terrible start

          Lane 6, all black

          Should be my last update till november/december

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