Well… some people suggested it, so I’m going to use this thread to post my meet results as I try for a scholarship. First meet is in 3 weeks. Here are my PRs from last year (feel free to burst into laughter):
200m – 26.24s
LJ – 18’3″
High School Season
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Participant
Honestly, up to this point, I didn’t have a scheduled set of workouts. I mean, I ran everyday for 15 minutes, and some day I sprinted — other days, to the gym — this was before track practice started though. We have that every Tuesday and Thursday, although after the break, we’re going to have them everyday. I can report my workout given to me by my coach:
Monday – 15 minute runs, Strides, GSC
Tuesday – 20 minute run, Stride Enhancement Drills
Wednesday – 15 minute run, Strides, GSC
Thursday – 20 minute run, Stride Enhancement Drills
Friday – 15 minute run, Strides, GSC
Saturday – 30 minute run, Strides
Sunday – off or cross train (no running)Cross train is swimming or biking
Stride Enhancement Drills[/u]
Lunge walks
Walking Knee Ups
March with Calf Raise
Power Skips
Skip w/clap
High Knee Rotary RunningGeneral Strength Circuit (GSC)[/u]
(1-3 sets of 20 reps)Prisoner Squats
Calf Raises
Pushups
Crunches
Back Crunches
Reverse Lunges
Reverse Crunches
SupermansI also do this exercise daily:
https://www.youtube.com/watch?v=_KjKwm4wO9k
Am also trying to save up some money (when I get a job that is) to get some MyoSource kinetic bands which I heard were pretty good.
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Participant
The meet is Monday. Not only am I extremely nervous for the first meet of the season, but I’m not sure what I should do tomorrow. It’s too late to do anything Saturday, but on Friday I played some basketball. Should I do pushups and situps the night before, maybe some jumps or practice jumps.
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Participant
Honestly, not really. There’s not a track that’s close to me where I can do that. The closest one is concrete so that wouldn’t be sufficient in letting me know if I’ve improved because I can’t use my spikes. Plus, my mom got her car robbed there last week, so I doubt I’ll ever be going back there again.
As far as at practice, there haven’t been time trials. I’m worried about this too, because it seems like my coaches aren’t taking the winter season as seriously as I am. For one, there’s only 4 meets for winter and that includes the state meet.
I would like to give you a schedule of my practices during the week at practice, but nothing is static. We go in not sure of what we’re doing. I will admit that I feel as though I’ve gotten faster. We ran 40s, 50s, 60s and 70s on Thursday (timed, but not individually), and I felt like I got good times without really trying that hard. I’ll make sure to try my best tomorrow though.
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Participant
well good luck and i guess youll have to base it off your times from this point last year
LJ: 18’8″
300m: 42.3These are, by far, the most despicable results I’ve ever had. I beat my PR last year, but only by 5 inches. I feel as though all of my training this year has been a complete waste. What makes this even worse is that my stupid school only has 2 more meets before the state meet in which I would have to qualify with a jump of 21′. This isn’t even counting the Nike Indoor Nationals which I would need 22’8″ to qualify.
I’m not sure what happened. I mean, I won both of my events, but I can’t tell what the problem is. I have plenty of leg strength and a whole lot of core strength, but can’t bring myself to the realization that I jumped less than 20′. It may have something to do with my technique. Once again, I seldom jumped high as I should. I had plenty of speed, but when I reached my penultimate, I was pretty far away from it and looked out instead of up. On top of that, I didn’t keep my leg as stiff as I possibly could.
Running in college seems farther and farther away now more than ever. I think I’m going to try and get as much actual full approach jump practice in. I can’t allow me not being able to jump high enough destroy goal. I’m more than confident I have the strength and speed, but the technique isn’t what I have.
The next meet is in two weeks. I’m going to do all within my power to make sure that I make that a qualifying jump for the Nike Indoor Nationals. More jump practice and more running.
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Participant
do you do bounding in practice?, hows your maxv speed?..if you can get a spring board try using that and landing on a high jump mat the spring board or an elevated take off ramp will give your more time in the air to work on your technique…and just because your not at a big name d1 college doesnt mean you cant or shouldnt run there are plenty of good d3 programs that can develop you to the d1 level
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Participant
Yeah, we don’t do bounds, in fact, we haven’t done much jumping at all, so I don’t really attribute that performance as an accurate indicator of my potential. I talked to my coach and one thing that my coach did tell is that I’m not fast enough to jump 23 feet. Well, I kind of agree with him. I didn’t at the time, in fact I challenged him to a bet that I could get close to 11 flat in the 100m today (sadly, we don’t have practice today). He does have a point though. He also told me to stop worrying, it’s only January.
But I do some bounds at home and am starting to work on my core strength with squat exercises at the gym — technique as well.
As far as college, I’m sure I could get into a D1 academically, it’s just costs are kind of crazy these days and to eliminate that would help me sleep better at night.
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Participant
you could look for an more affordable d1-A,d2,d3 school and get an academic scholarship,d2 it would probably be easier to get an athletic and academic scholarship and probably easier to find a more affordable d2/d3 school… if thats your dream school well thats another story i guess
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Participant
i think your acceleration speed/ability is more important than your 100 time in regards to the long jump
I think so too, at the time though he said “Kendall, the guys that are getting 23 feet run around 10.5.” I told him of one guy who I knew that jumped 23’6″ and runs a 10.8 which is still very fast. That’s where it came from about the 100m time. I agree that acceleration is more important.
At this point, I’m trying to improve everything. Our next meet is Monday the 26th. Between then, we only have next Tuesday and Thursday. I’d like to practice my technique a lot by then. I’m sure my coach will say it’s too cold to jump on Tuesday because the high will be 40, but it’s 49 on Thursday. I might be able to get some in on Thursday at my school. Friday though, if I’m able to get to a pit, what could I do to practice my technique?
Oh yeah, in response to your question about the “athletic quickness” exercises, it’s been getting a lot easier to do this exercise. I can do it for 30s instead of 15 when I started, so it’s definitely been working. Once I get some money, I think I’ll go and buy another band.
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Participant
bounding drills, you can do jumps onto a high jump mat indoors to practice on your landing form, read up on jumping/ watch videos of great jumpers and see what they do, get stronger, do some acc development workouts like 4x3x20m at full speed 1-2 mins between reps and 3-4 between sets, work on your positioning in your penultimate step ex. when to get low,
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Participant
Been working on my approach a bit with reps of 20m. Probably going to do some more of those today with some positioning drills; making sure my hits the board every single time for my penultimate step.
Our meet is next Tuesday.
I’m pretty confident as far as those are concerned, but I know that once I hit the track, it’s going to be a different story. For now, what can I do to practice real penultimate jumps/ flight without hurting myself on the concrete?
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Participant
2nd meet is Tuesday at the same school. I’m not as nervous as I was before; not so concerned about a scholarship as I am about performing my best. I went out to a track today and did some jumps in my sweats because it was pretty cold. Practicing was probably the best thing I could have done; I worked on my technique a little, my approach, speed control, and — what’s bothering me now — the penultimate jump. Someone told me the reason I don’t get as high in my penultimate jump is that I lack sufficient elastic strength. I’ve done lunges, squats, all those types of exercises — hopefully that will help out. But my penultimate jump seems to be what’s holding me back. Most of the jumps, I ended up getting 19 and some change. I’ll be going back out there tomorrow (since it’ll be warmer) and trying some more jumps before the meet Tuesday. I’ll report back with some 21s 🙂
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Participant
you dont want to be do too much the day before the meet…maybe you can get more elastic strength with an explosive squat ( i dont recall the correct name) where you go down slow and go up fast
I think that’s the name: explosive squat. Yeah, you’re right, I won’t try to kill myself with a bunch of jumps today. Honestly, I don’t feel too tired from the jumps yesterday though, but I’ll take it pretty easy today; very few jumps and some bounds is what I’ll do. I’ll be doing long jump, the 300m and hopefully the 55m tomorrow just to let you know.
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Participant
Yesterday and the day before we had a meet. Two days ago, I had long jump… I scratched 3 times. Fun, fun. It was a very, very stressful and “sore” day. Premium, i completely ignored your instruction the day before the meet and went out to the pit and jumped… more than I should have. I promised myself I’d only jump once or twice, but once or twice immediately turned into seven or eight. My arms were very sore the next day. I have learned my lesson… the hard way.Yesterday, it rained pretty hard. I did the 300m and the 4x400m.
4x400m Split: 59
300m: 39.2The 300 time is nowhere near qualifying for states which is 36, so my indoor track season is officially over. I was pretty happy with the 300m time because I dropped 3 seconds, and the fact that it was raining probably killed me for a second or two. There was a last chance meet this Saturday that they let you go to only if you’re close to qualifying for states or have already qualified. Sadly, I’m not going to either. I felt like I could’ve at least gone to the Last Chance Meet because I dropped 3 seconds. Come on, that’s a lot time I knocked off, plus my technique failed at the beginning and the end. It’s in me to run 36, but things always seem to get in my way…. like rain.
The 400, my coach said, was very, very strong in the beginning, but near the end was very, very weak. I’m not sure how I can run a 300 like that and then run a 400 like that. It may have something to do with the fact that there was nobody near me in the 400. In the 300, there was one guy who was on my ass for a while and I tried to shake him off — this went on for the last 100m and that’s what gave me that time. The 400, however, was different in that I was the 3rd leg and we were already winning by a lot, so I didn’t have much of a strong incentive to run faster while everyone else did.
What made it even worse yesterday is that my coach told us that our 400m time was close enough to go to the last chance meet and I was super happy, but then he dropped a bomb by saying that I wasn’t going to run it because my split was too slow. Damn… that just ruined my day. Coach pulled me aside after I got off the bus. He knew I was a little disappointed and just made me aware that outdoor started in 2 weeks and that I should be running, jumping, doing anything that would help me for my events. He said not to worry about technique in the long jump, just strength. (that, I’m still having a hard time understanding since I haven’t jumped at practice since our standing long jump)
Sorry if this was long, just lots of things going on right now. Anyway, I’m going to be working out nonstop for the next two weeks. Plan on running sub 11 in the 100, jumping 23 feet, running 22 in 200 and sub 50 in the 400.
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Participant
you should take like a 3 day recovery then get in the gym and do exercises 2-3 set at 80-85% with 3-6 reps per set this is best for gaining strength…a good month of that will have you feeling stronger…in addition to those max strength workouts you want to get on the track 3 days a week (with at least one day rest in between) and do an accel workout…get yourself a little 5-10min ab workout that youll do at least 4 times a week whether it be for when you wake up, before you go to sleep, what ever you choose…atleast 5-6 days per week–outside of practice 5-10mins with a good stretch should be fine…eat well and get your self enough sleep so youll recover well from your training…you make the most gains during recovery not during the workout so you have to remember to give your body adequate rest so it can adapt to all the stress you place on it…
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Participant
Sounds good, really good. I’ve already taken my 3 day break and started running yesterday. I’ll have to work out which days I’m going to go run and which days I’m going to go to the gym. That just depends a lot on whether or not I have the chance to go to the gym or not, so it’s definitely going to change. Sometime today, I’ll give you a schedule of what I’m going to be running and when and what strength workouts I’m going to do.
Since I noticed that my strong part of the 300m is the beginning and that that’s where I usually burn people, I should probably be doing a more 400m-related workout, and a hard one to get myself in shape, so I’m going to try out daGovernor’s 400m workout. I did the Monday workout yesterday and it was exactly what I needed. So, I’m going to combine daGovernor’s 400m workout with some strength workouts at the gym (with adequate rest in between).
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Participant
– 5-10 min ab workout everyday
– Athletic Fitness Elastic Band Workout everydayMONDAY
– 3 x 200 @ 60% 4min rest
– 2 x 60 @ 80% 3min rest
– 1 x 100 @ 70% 6min restTUESDAY
– Gym (Bench, Abs, Squats, Leg Press, 15min run, “2-3 set at 80-85% with 5-6 reps)WEDNESDAY
– 2 mile @ 60% 15min rest
– 1 x 600 @ 70% 8min restTHURSDAY
– GymFRIDAY
– 1 x 400 @ 80% 10min rest
– 2 x 200 @ 50% 3min restSATURDAY
– Rest; If not, then Gym for very light workout.SUNDAY
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Participant
i looks good…im assuming your looking to improve your endurance (for the 400) rather than raw speed?
Actually, I was looking to improve both since I’m going to be running the 200m and the 400m. Plus I need the raw speed for long jump too. What do you suggest I change to improve my raw speed?
Decided to throw in 2 60m’s for Thursday if that helps.
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Participant
mortac your input would be greatly appreciated since your more knowledgeable than i am…this is an offseason workout before his spring season starts
kendall
i would take out the 60 and 100 on monday and replace it with 2-3x3x15m, restthen and do two 200s or a 300 for special endurance
and on tuesday 2-3x3x15m again…focus on getting your start/accel consistent i would suggest you stay at 15m for two weeks then move to 20-25 for another 2 weeks…and in regards to what mortac says try running it by your coach and get his feedback..what do you guys usually do early season? -
Participant
mortac your input would be greatly appreciated since your more knowledgeable than i am…this is an offseason workout before his spring season starts
kendall
i would take out the 60 and 100 on monday and replace it with 2-3x3x15m, restthen and do two 200s or a 300 for special endurance
and on tuesday 2-3x3x15m again…focus on getting your start/accel consistent i would suggest you stay at 15m for two weeks then move to 20-25 for another 2 weeks…and in regards to what mortac says try running it by your coach and get his feedback..what do you guys usually do early season?I am just saying it’s tough to advise someone over the internet. What gets posted/typed/advised and what actually gets done is often a different world. This is the reason why Boo at LSU used to readily provide his entire workouts to other coaches if asked. He knew you would F-up the implementation so much that it wouldn’t be of any advantage to you.
I would just pray that his coach is capable of advising him and advise Kendall to bug the hell out of his coach for training ideas if necessary.
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Participant
If you are running 39 for the 300 and 59 for the 400 you need to work on endurance. Sorry if you said already but how come you are doing LJ and the 400?
So you think I should just stick with LJ and 200?
And the 59s 400 is really not what I run. I’ve run much faster a than that, it was just a bad meet: pretty heavy raining going on, plus I was 3rd leg so by the time the baton got to me, my team was much farther ahead of the other team, so there wasn’t as much incentive to run as fast. I know that’s a bad way to think, but assuming where everyone else was to myself, I thought I ran that split way faster than I did.
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Participant
mortac your input would be greatly appreciated since your more knowledgeable than i am…this is an offseason workout before his spring season starts
kendall
i would take out the 60 and 100 on monday and replace it with 2-3x3x15m, restthen and do two 200s or a 300 for special endurance
and on tuesday 2-3x3x15m again…focus on getting your start/accel consistent i would suggest you stay at 15m for two weeks then move to 20-25 for another 2 weeks…and in regards to what mortac says try running it by your coach and get his feedback..what do you guys usually do early season?About the 2-3x3x15m on Tuesday, should I simply take move the weight training to Wednesday or take it out completely?
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Participant
I emailed him my schedule and this is what he had to say:
“All of the running stuff that you have is either too slow or not enough(example: 200’s should never be done slower than 85-90% unless you plan on doing 20 of them with about 30 seconds rest). If you want to do something today, you can get to a track and do something like 6-8 x 50 @90-95% with 3-5 minutes rest.”
This is a little enlightening since it lets me know that he’s a little bit more serious about the season than I thought. I’ll be starting the season early with him tomorrow (Tuesday) and Thursday. Hopefully Wednesday and Friday I can hit the gym for some intense weight training, rest on Saturday(as I await for my acceptance or denial letter from University of Illinois) and then cross-train on Sunday.
The cross-train is a pretty good workout. Even though my legs felt like jell-o after the 2 hour ride (which was supposed to be 15 minutes long), I felt like I got a good workout without killing myself. This week I plan to ride a little faster and go a little farther than last week.
I’ll let you all know what goes on with the workout tomorrow.
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Participant
Didn’t go to the workouts on Tuesday or Thursday this week due to me being sick, but I’m okay now and getting ready to go outside and run:
6-8 x 50 @90-95% with 3-5 minutes rest
Practice officially starts on Monday and will go to Friday. Tomorrow, I’ll do some cross-train bike riding. After talking with Nick Newman a little about my problem with getting higher in the long jump he prescribed a few workouts to develop my elastic strength. I’ll set up a schedule for the week after each practice to do these workouts and a weekend schedule as well. Here are the workouts:
1. Weighted Jumps – Vertical jumps with 25 pound weights in each hand
2. Deep Squats
3. Hopping – Single leg bounds with very low intense bounding/ hopping forward only using ankle/ calf etc (so keeping leg straight)
4. Static drops – Drop off a chair and land stiff on one leg.
5. Stiff legged vertical jumps – just vertical jumps but with an emphasis to have very little leg bend when landing -
Participant
Practice officially started today. We ran circuits to get the new runners warmed up so I’m not sore from that. The circuits consisted of ab workouts, hurdles, stairs and elastic workouts (hopping). After this we did a mile run. I didn’t really take this seriously because I know I’m not a distance runner and I ran 6:03. As bad as that is, it doesn’t bother me since that’s not my event at all. There was a quick cool down run and stretch.
I talked to my coach about more elastic workouts he had in mind. He said focusing on any more workouts than what we have this early in the season will get me injured; in fact I was very, very sore from the elastic workout I did yesterday and the day before. I’m going to keep these workouts to a minimum, preferably on the weekends. Tomorrow I believe we take stationary jump distances again for the outdoor season. For the indoor season my stationary jump was 9 feet. I plan to get 9’6″ because I figured that jumping off your toes instead of flat footed helps out a lot.
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Participant
Circuits again today. Was very, very sore from the other day (yeah, still sore from those exercises. I’m predicting lots of improvements because of the fact that I’m so sore from it, so once I’m good again, I will be doing those elastic strength workouts sparingly).
Next was stationary long jumps: 8’8″
1×150: Not sure what my time was but I was first in the midst of some pretty fast guys.
Vertical jumps: 31Obviously it was a bad and workless day because I’ve gotten 9′ in the stationary long jump and 32 in the vertical. Just going to rest up today so my legs will be fresh for tomorrow.
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Participant
Practice canceled due to rain. Going to do elastic strength workout at high intensity because the soreness has gone (thank goodness I had a lot of rest last night):
1. Weighted Jumps – Vertical jumps with 25 pound weights in each hand
2. Deep Squats
3. Hopping – Single leg bounds with very low intense bounding/ hopping forward only using ankle/ calf etc (so keeping leg straight)
4. Static drops – Drop off a chair and land stiff on one leg.
5. Stiff legged vertical jumps – just vertical jumps but with an emphasis to have very little leg bend when landing
6. Box Jumps
7. Calf RaisesI’ll do about 3×10 for these and 5×20 for the calf raises.
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Participant
Eccentric workout this past weekend and lots of rest.
2 laps
Workout Circuit consisting of abs and upper body
4x400m in 75s with 90s restAfter that, a few of my jumping friends and I did some one legged hopping up the stairs
I’ve also decided to pursue triple jump this season. So that puts Long Jump, Triple, and the 200m on my plate for this season. Coach has also alerted me to the fact that everyone will be doing at least one 400m this season. Not sure if that’s good or bad for me. No practice tomorrow.
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Today we did another strength circuit of abs, upper body, calf raises, etc.
After that, 16x100m @ 14s — for some reason, this was pretty easy. I had to stop for a minute though because my very flimsy shoes were giving my toes blisters so I had to take off my shoes and run on the grass, but I still made the times.
Will hopefully be doing some triple jump work when my foot feels better. I definitely need some new shoes. Moms says she’ll get me some new ones this weekend so no worries.
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Participant
No strength circuits. We had 100s today to choose the relay teams. The timers screwed my time up because some people crossed lanes, but I won. The guy behind me got 12.2 though, so my time is better than that. I’m not sure by how much though. 3x60m @ 90 and finally a few jumps for the long jumpers. After that I tried a few triples and with jogging speed, not counting my steps and no spikes, I got into the sand. The distance from the mark I started and the sand is 30ft, so it was more than 30ft with those conditions.
I asked my coach about doing triple for the meet next Wednesday and he said we’d practice on Monday. Didn’t realize my 100m was that bad. There were no blocks though, so I’m sure that knocked me down a little. One thing I noticed was my step frequency was incredibly low because I was trying to emphasize my stride more than step frequency since I know there’s a lot of documents on the fastest sprinters (when getting into the low 10s for the 100m) have longer strides.
At this level though, it’d probably be more beneficial to work on my step frequency since that’s what’s lacking at this point and time. So I will be doing more 50m during the weekends to help that out and any other exercises to help my fast twitch muscles. Does anyone recommend any?
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Participant
quick feet drills…almost like really fast running in place/high knees, quick leg turnover (i think thats the right name ) where you jog and then do a fast leg turnover every few strides check out sanya richards youtube videos i think she has them
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Participant
No practice yesterday due to inclement weather, and I did not work out over the weekend. I’m trying to stay off of my left leg since the area above my ankle has been aching a little. I’m quite certain this is due to the eccentric workout that I made and the fact that I did the workout everyday at an intensity too high for me to handle at that time. I know better now since Nick explained that it should be at medium intensity every other day and to ice after each workout. I iced my left leg last night and will probably do the same tonight as well as my right leg just to certain for triple jump.
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Participant
Practice yesterday consisted of 4x60m @ 95 and triple jump practice since I said that I’d start trying that. Only got to about 38, but that’ll turn around today. Once I get some arm movement in, I’ll be doing at least 40. My leg is still hurting, but a friend of told me it was my lower calf that was in pain and not my ankle. I’m icing up every day until the meet next Wednesday since the one this Wednesday was canceled because of the weather. I also got some kinetic bands that I ordered a few days before. I’ve heard stories, seen the effects and decided to get them. I’ll post more info on them later.
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Participant
Over the weekend, I spent nearly all the time on my ass icing my calf to make sure it was perfect for the meet on Wednesday. It’s perfect so I’ll be performing my best.
Practice today consisted of 6×40, 5×60 and 4×80. I had to leave early though.
For the meet Wednesday, I will be doing the 200m, long jump and triple jump. I’ve never had 3 events but I’m up for the challenge. Tomorrow, I’ll be getting as much triple jump practice as I can and getting my steps (I’ll make sure not to get sore though).
My goals for this meet:
LJ – 21ft (PR is 18’8″)
TJ – 43ft (First time)
200 – 23.9 (PR last year was 26) -
Participant
Meet Results:
LJ – 16′ 6″
TJ – 37′ 4″
200m – 23.7Long jump was a fail today. I hadn’t been practicing it at all. The one jump that wasn’t a scratch was so bad because I was so far back. My coach pointed out to me that before I hit the board, I increase my stride significantly when that should actually be one of the shortest steps. Plus my form in the air sucked. This will definitely be fixed. I was told my speed was fine though.
Triple jump was another fail because I scratched twice. My first scratch was due to starting off with the wrong foot like I was doing long jump again. 2nd scratch was just stepping with the wrong foot. My first jump was 36. It was bad for two reasons: hopping leg didn’t go high enough in the first phase and in my second phase, my knees didn’t go high at all. Maybe as an incentive I’ll move back a little. I think I’ll start at the 40′ mark instead of the 32′ mark so that’ll force me to increase my first two phases. Surprisingly, my third phase wasn’t bad. TJ is just going to take a week or practice.
The 200m was pretty crazy. I’m surprised I ran this after doing everything else, and then getting a PR 3 seconds lower than last year. My run around the curve could’ve been better, a guy passed me though. Once we got to the straight away, I could tell he was dying so I accelerated quite a bit. Right at the line, he tried to lean in too much because he knew I was coming. I ended up winning as he fell across the line. It wasn’t nearly as tiring as I thought. Practice around the curve should help this out as well as increasing my turnover speed.
This is the first meet of the season so I’m not too worried.
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Participant
Practice Yesterday:
Stretch
Strides
Cross Country Trail (1 mile)
Run Throughs – My coach made us practice these several times while giving us some pretty good tips for getting our steps right. He said this was a problem with everyone, not just me.After practice, I went home and did several drills with my kinetic bands, pushups, situps and lunges. That got me pretty sore, so I’ll say it was a productive day.
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Participant
Meet Results:
LJ – 16′ 6″
TJ – 37′ 4″
200m – 23.7I think I’ll start at the 40′ mark instead of the 32′ mark so that’ll force me to increase my first two phases. Surprisingly, my third phase wasn’t bad. TJ is just going to take a week or practice.
congrats on the pr. for the tj id say go 36 rather than 40 because if you don’t make the pit it could hurt…alot
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Participant
Practice Today:
Stretches
4xStrides
8×200 @ 29s w/ 2min rest
Upper body and abs workoutMeet is still scheduled for Wednesday. Sadly, the teams that will be competing don’t have many fast 200m runners. I was expecting some so that I could be pushed a little closer to qualifying automatically for regionals. Qualifying is 22.5 for the 200m, 21’6″ for LJ and 43′ for TJ. TJ seems to be the only one that’s feasible at this point though.
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Participant
Practice today:
Stretch
Strides
4×120 @ 75%
Relay practice
Start practice
Bounding and stepsYes, I will be doing relays tomorrow. Coach put me in the 4×200. I think qualifying is 1:30. My coach says that shouldn’t be too hard for us. The relays includes me (23.7), a guy who ran 23.0, another with 23.6 and then a guy who favors the 400 more but is still pretty fast. So that gives me the 200, LJ, TJ and 4×200 tomorrow. The 4×200 will probably interrupt my TJ, but that still gives me quite a bit of time between that and the 200m.
Here are my goals for tomorrow:
200: 23.5
LJ: 20’5″
TJ: 41′
4×200: 1:30Once again, TJ seems the most realistic of these goals, that is if my steps don’t get in the way. After the adequate amount of practice in them and advice from my coach, this will probably not be a problem.
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Participant
No practice Thursday (March 19th); I had a job interview.
Yesterday March 20th
2 laps
Stretch
4xStrides
2x800m circuit w/ 5min break — Different workout every 100m and the workout was 60s – Pushups, situps, lunges
400m @ 65sI wanted to do box jumps and check my steps for LJ, but my coach said after that workout I should be tired and don’t need to work out for the rest of the day. Plus, if I did my steps for LJ while I was tired, they’d be totally different when my legs were fresh.
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Participant
Sorry for not having updated for about a week. Just to let you know, the meet didn’t go well:
LJ – Scratch
TJ – Scratch
200 – > 23.7 (I still don’t know my time, but I know the guy who won had a 23.7 and I came in 3rd)
4×200 – 1:34 (Bad handoffs)There was supposed to be a pretty big meet called the Queen City meet this weekend, but it was canceled due to rain. We have a meet tomorrow at my school against 3 other schools. I will be doing the same events. Not even going to set goals on this one, I’ll be satisfied if I don’t scratch.
if that is accurate then maybe youd want to try some 400’s, i dont know if youd be dropping times to go d1 but you might find more success in highschool
Honestly, premium, I’m definitely sure I’m not going to be getting a scholarship (If this wasn’t already evident to you). I’ll be attending NC State after high school (for computer engineering). It’s a D1 school, and I’ve talked to the coach there. Walk-on is 23 feet. If nothing continues here in high school, I’ll keep running and jumping to hopefully make try-outs in the fall. That doesn’t mean I won’t be trying in meets anymore, but I won’t be pressuring myself as much to get a 26ft jump which is probably the reason why I scratch so much. My goal for the season though is to have at least 20′ in LJ, 40′ in TJ, 23.4 in the 200 and 1:31 (qualifying) in the 4×200. These are a little more realistic for me.
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Participant
Practice today:
Stretch
Strides
3 x Run-ThroughsToday wasn’t a good day of practice. I felt really sluggish; like my legs wouldn’t go as fast as I wanted them to go. It either comes from me not having gotten much sleep the previous night or that I’d been trying to do small workouts each night with my bands:
Plus my body felt really sore today so I’m not doing this anymore at night. So I’ll just ice up and hope I feel better for the meet tomorrow, unless it gets canceled by the rain…. like 2 other meets have. I just pray it doesn’t rain tomorrow until after the meet.
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Participant
yea that looks like a lot to be doing each night…a 23.X 200m runner could be developed into a 49/50.X 400m runner and d1 or not you should be able to develop some interest from the coach even to redshirt first year and work to get your time down..my advice is use the summer to improve and 200 is wierd there are alot of factors, like if i run a bad 100 i usually don’t comeback and do well in the 200, and the lane draw really affects my time
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Participant
yeah, that’s what I was thinking. I can definitely go into the low 50s. I’ll use the next meet as a trial period. The meet today however:
200 – ?? (Times haven’t come out yet, but I was 5th with some really fast guys in my heat. Around the PR, but certainly not one; like I said, I’ve been feeling slow, but today was a little better than yesterday)
4×200 – DNS (This is complicated. The guy who hands me the baton, cause I’m 4th leg, messed up because he was too slow. In practice, he reminds me to go as fast as I possibly can. He didn’t remember that he won’t have the energy and will be tired at the end of his run. In my thinking, I did what he told me and ran as fast as I could. This screwed us up and by the time I turned back because I hadn’t felt the baton, he already threw it up in rage that I was moving too fast. I’m planning on dropping out of this)
LJ – 15’10 (I consider this a scratch because my 3rd was the only one I didn’t scratch which explains this piece of shit jump. First jump was good with about 19, second was bad, and I scratched my knee up really bad trying to flail in the air to get farther only to have it still be a scratch. 3rd, my leg dropped down while I was in the air)
TJ – PR of 38’4.25″ (I got 3rd. I need to work on my speed, so the guy managing it said, and I need to work on my 2nd phase. My first phase was great, but my 3rd phase was average though. I’m probably going to be focusing on this a little bit for the next meet)
I’m surprised it didn’t rain. You’re right, the 200 is a strange race. I think I’d feel a little more comfortable taking the 400 instead. My coach might still make me do the 200, but I’ll be happy if I can switch the 4×200 for the 400. We’ll just see how this goes.
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Participant
Practice Thursday
2 Laps
Stretch
4xStrides
4×400As far as the past meet, my 200m time wasn’t even listed. But I know I was 5th, and the 4th guy had 24 something. Yeah, it wasn’t as close to my PR as I thought. Not worrying about it though. No practice on Friday.
Yesterday
4 min run
Stretch
4xStrides
4x200m @ <35 (32, 31, 30, 32) Timed by my sister
2x50m -
Member
Sounds familiar to me.
I was doing alternate leg bounding with boxes and jacked my big toe on one of them.I was able to run the next day but it hurt a pretty good bit.
Hope it heals up quick!
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Participant
My toes are perfect now. I ran a little bit over spring break.
Practice Monday
2 Laps
Stretch
2xStrides
1×500 @ 95s
1×400 @ 65s
2×300 @ 40s
2×150Premium, I asked my coach if I could run the 400 instead of the 4×200. He retorted with a smart ass response saying “Yeah, you can run the 400 when you run it in 47.” This guy from last year (who got several scholarships) ran that last year. He told me I shouldn’t “tell me[him] what races you want to run unless you’re a track star” which I’m not. So much for that. So for the meet this Wednesday, I’ll (once again) be running the 200, 4×200, LJ and TJ. I’m hoping for a 40+ on the TJ, but looking at the little attention the jumpers in general are given, I doubt that’s happening anytime soon. *sigh*
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Participant
No practice yesterday. I had my senior exit presentation. I think it went very well. I feel as though this one will be pretty good because I’m well rested and feel pretty “fast” today as opposed to those sluggish days I talked about last week. My concentration while running has been getting my feet up off the ground as fast as possible. Hopefully this will aid me for the meet this afternoon.
Goals
200m – 23.5
4x200m – 1:32
LJ – 19’6″
TJ – 40’6″ -
Participant
Kendall,
Why don’t you try thinking a little differently about goal-setting. You keep setting these goals that you’re missing, which is a pretty frustrating experience. When I competed I constantly did that (Hell, I still do). Go out, thinking – OK – I’m going to jump 21′, because I know my body is able to do it. Then get disappointed that I only went 19’1″.
Change up your goals to thinking more about doing things right..
IE – In the Long Jump – Make your goal to have a fair first jump, and then to hit the board with speed on your 2nd and 3rd jumps. If you do that, you’ll get your 19′
In the TJ – Make your goal hitting a good 2nd phase with an active landing going into the jump phase.
1’+ PR’s are pretty rare.
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Participant
I see where you’re coming from Matt. I should probably start setting these huge goals at the beginning of the season hoping I get there. By the way Premium, my coach let me run the 400. I think he came to a consensus because there’s only one other 400m runner. Here are my results:
LJ – 15’10” Dumb ass coach gave 20 people 5 minutes to get their steps. Nearly everyone scratched at least twice and many people got 14’s 15’s and 16’s because they “stuttered” right before the jump to make sure they didn’t scratch. Teams have had problems with this woman before whose actually cheated for her school by allowing their “scratches”, giving them extra jumps when they didn’t deserve it and not giving everyone enough time to do their steps. She’s an idiot. My last jump which I told her to mark even thought it was a scratch was 19′
TJ – 38’10 – 2nd – It’s a PR. Same situation with the LJ.
4×200 – 3rd – 1:36 I ran an excellent 200. My teammates however didn’t practice over spring break and ran pretty weak.
400 – 56 – 4th – Coach said I didn’t get out of the blocks which I didn’t. I tried to cruise the first 200 and kill it the last 200. I cruised too much forgetting that it is a sprint. I’ll be able to go down next meet though.
Next meet is in two weeks. This’ll give me some time to get back on my feet and get some TJ and 400m practice in. After that is conferences and for conferences only the top 3 in each event go on to run or jump. I’m top 3 in TJ, plus the 4×200 I’ll be doing.
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Participant
Thanks, premium. I looked at a couple articles and found that Michael Johnson’s strategy is right on point with how I plan to run: https://speedendurance.com/2007/06/27/michael-johnsons-racing-strategy-in-the-400-meters/ Basically, I plan to start out like a 200m for the 1st 100m, keep the pace of the 2nd 100m and not slow down. At the start of the 3rd 100m, I simply try and maintain my pace going into it, which is obviously going to be slower because my body will have fatigued.
The last 400m I put in all of my energy and as Michael Johnson said: “the objective is just to make sure that everything (arms and legs) is going straight up and down, keeping my head straight and not moving from side to side.”
One thing I hope to add to this is instead of keeping my head straight is to keep my head up. For me, keeping my head up allows everything to pass by quickly without me thinking about the race or the fact that I’m extremely tired. While I’m doing this for the last, I don’t know how far the finish line is so my legs keep moving quickly in hopes of getting there.
As far as endurance, I’ve got two weeks to run a couple 400m. I’ll be out of town from tomorrow to Saturday due to an FBLA conference. We’ll be staying in a hotel which has a gym, and I’ll be running and working out down there everyday.
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Participant
Practice Saturday
800m Warm Up
Stretch and Drills
4x80m Strides w/ 45s rest
4x200m @ 90% w/ 60s rest
2x50m @ 85 w/60s rest
Triple Jump Work (Rotations and Bounding)Any suggestions on my speed workouts? I know that 200s are better to run for 400m improvement as opposed to a 400. I’d just like to know if I’m heading in the right direction.
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Member
Did you hit all your 200 goal times while keeping good form?
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Participant
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Participant
I’ll keep that in mind, premium. Thanks.
The workout Sunday was a 3 Mile Run around the neighborhood. My buddy pushed me pretty hard and my legs were still hurting from the jumping workout I did yesterday. I’ll ice up tonight and hopefully be good tomorrow.
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Participant
Practice Monday
*800m Warm Up
*Stretch and Drills
*16x100m @ 13s – I did about 4 of these and probably only 1 at 13. Over the weekend I did way too much triple jumping and practicing. The muscle behind my shin bone was tightening up a whole lot and I couldn’t run on my toes the entire time.
*Box Jumps and bounds – quite pitifullyPut on some icy hot-like stuff on my leg. It felt better today. I was able to run on my toes consistently but definitely not full speed.
Practice Tuesday
*800m Warm Up
*Stretch and Drills
*8x60m (no goal time, just against my teammates) – I really enjoyed this today because even though I was going very slow, my low velocity allowed me to practice my accelerating.
*Core workoutPut on some more of that icy hot. I expect to be 100% Thursday. No track meet tomorrow (thank goodness), but there is a meet next Wednesday at my school then another one on Friday: Dick Williams Invitational. Only top 2 or 3 in each event. If I can drop a good 2 seconds in the 400m on Wednesday, I’ll be able to run Friday. We’ll see what happens.
And as a side note, I just want to let everyone know, these times I have are done in running shoes. I never use spikes in practice. I saw that McCabe had some very fast times during practice, but then I looked at his PR and figured he used spikes during them.
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Participant
Doesn’t wearing spikes slow you down during meets in the long run because you’re kind of canceling their lightweight effect when you run in a meet.
It depends upon the condition of the terrain and what kin of run your taking. It should be taken into consideration to
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Member
[quote author="Kendall.Rackley" date="1240383553"]Doesn’t wearing spikes slow you down during meets in the long run because you’re kind of canceling their lightweight effect when you run in a meet.
It depends upon the condition of the terrain and what kin of run your taking. It should be taken into consideration to[/quote]
Yea I am not sure I agree here either. “Lightweight” isn’t the only technology and reasoning for spikes. You certainly need to use spikes to condition your calves/ hamstrings for pulling the track. Also I find it impossible to do overspeed work without spikes. Agree that it depends on your training goal. Not so much %’s though. I certainly run 95% in flats at times. The use should go with the training objective.
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Participant
Practice Wednesday
*800m Warm Up
*Stretch and Drills
*2x60m Strides
*4x400m @ <75s w/ 90s rest
*5x55m @ 85% w/ 45s restMy legs are feeling a whole lot better. I think this is the fastest I've felt all week. There seems to be a trend going on, I train hard in jumping over the weekend, feel sluggish and slow afterwards because of my shins, then build up that speed each day of the week. This won't happen anymore though since I know my jumping limit so I don't put too much pressure on my shins.
With these 400s, I practiced my technique as much as I could. My first 200m was very quick, but I still had quite a bit of juice left. Around the curve I was focused on increasing my stride so I could conserve the energy I had left to go all out on the last 100m. Keeping my head "up," and actually looking at the sky helped me a lot during the last 100m. My mind was completely diverted away from my fatigue and I just focused on moving my legs quickly.
I'll be doing a time trial on Sunday with a friend of mine (no blocks), in the 200m and the 400m.
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Participant
Practice Thursday
*6x150mI came to practice late, so I just jumped into this with no warm up or stretch. Very much regret it. It felt terrible and my shin splints came back in the last 2.
Practice Friday
*800m Warm Up
*Stretch and Drills
*2x60m Strides
*1.5 Mile Trail
*4x150m Build ups (Jog 50m, 1/2 speed 50m, Full Speed 50m)
*StretchIcing up today. Trials tomorrow. Meets on Wednesday and Friday.
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Participant
Practice Sunday
*800m Warm Up
*Stretch and Drills
*4x60m Strides
*2x200m @ 95% w/ kinetic bands
*2x50mYeah, no time trials today. I’m pretty healthy, no shin splints. The 200m with the kinetic bands was much more difficult than I thought. The first 200 took a lot out of me, and by the time I got to the near end of the second, I was very tired. Maybe my rest was too short, but I never run long distances at such high speeds with my bands so I don’t know. One thing I will say though, my acceleration was surprisingly very good. I really think those times when my shin splints came back allowed me to develop my acceleration pretty well. We’ll see on Wednesday.
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Participant
Practice Sunday
*800m Warm Up
*Stretch and Drills
*4x60m Strides
*5x60m @ 100% w/ 3 minutes rest
*Triple jump practiceWasn’t very good coming out of the blocks. Granted, I’m not very good at blocks, they weren’t my best because for the first 3 60s, I jumped right up instead of shooting out and staying low for a while. A friend of mine did tell me the wheels were turning, so that’s a start, and I was accelerating pretty fast by the end. Minor shin splints during jumping. Will ice up and stay hydrated for Wednesday.
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Participant
Practice Tuesday
*800m Warm Up
*Stretch and Drills
*4x60m Strides
*4x150m @ 20s w/ 2min rest
*1x400m @ 70%Today was a light day since we have the meet tomorrow. I’ve tried to stay hydrated. My shins weren’t bad and my speed was up. I’ll be running the 400m, 4×200, LJ and TJ. At the end of practice I did a quick 400m just to get the feel and it was pretty painless and quick.
Goals:
400m – 56.0
4x200m – 1:33
LJ – 19′
TJ – 39′All of these goals are much more realistic. Hopefully, they’ll all be broken.
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Participant
Meet Results
LJ – 19’10”
4x200m – 1:33.9
400m – 57.2
TJ – 36’8″Very happy with my LJ. 10 minutes later I ran the 4x200m which was also good. My start could’ve been better, but we came in second. My speed in the last 100 was good though. 15 minutes later was the 400m. I ran in the second heat and won the race.
But I had a feeling it wasn’t good. I had way too much energy when I finished, but there was no need to kill myself because I was winning. My 200m-300m was pretty slow too, but keeping my head up helped a lot in the final 100m.
TJ was immediately after.I only had time to get a drink. At that point, I didn’t even care anymore, my body was tired. I just jumped whatever since I knew that I would be jumping at Dick Williams this Friday.
So, on Friday, I’ll be doing LJ, TJ and 4x200m. I doubt they’ll put me in the 400m, but that’s okay.
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Participant
Not a good meet.
Results:
TJ – 36′ 10″
4×200 – 1:33.51st jump, hand touched back. 2nd jump was a scratch because I started with the wrong foot. 3rd and 4th were bad due to stuttering. The lack of a better improved PR in the 200m was mainly due to me and I admit it. I tried to change my style by striding farther because my team said that when I ran, I looked stressed, high strung and needed to relax. Well, obviously what I tried to run in the 4×2 wasn’t my style because I’m sure my split was way into the 24s.
I might need to post a video of me sprinting so that I could get good feedback on what I can improve to possibly help me run faster. I’m already sure of the track club that I’m going to train with this summer. Conferences are next Wednesday and Thursday.
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Participant
Practice Sunday was 4×200 and 2×50. Nothing Sunday. 2×150 yesterday (17.5s) at practice and then lj practice, but i couldn’t do it because of my shins. Nothing today, I had AP exams which lasted from 8 this morning until 4 this afternoon. Plus it’s raining. Not sure if we have conferences tomorrow and thursday because of rain. It may be thursday and friday. Anyway, going to go ice up.
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Participant
Practice Wednesday
*800m Warm Up
*Stretch and Drills
*2x60m strides
*Relay HandoffsThe conference meet was canceled yesterday due to rain. We have the meet today, in an hour and 30 minutes in fact. It’s a two day meet. I’ll be doing LJ, TJ and (surprisingly) 200m today. 4×200 and 200m finals are tomorrow. I really don’t care to make the finals, but I would like to break my PR.
Meet Goals:
LJ – 20′
TJ – 38′
200m – 23.7
4x200m – 1:33.0Regional Qualifying:
LJ – 21′ 6″
TJ – 43′
200m – 22.5
4x200m – 1:31.5If there’s not enough people in our region with qualifying times, they take the top 8. Most realistic regional event for me: 4x200m.
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Participant
Friday conference meet results:
TJ – 39’8″ PR
200 – 24.1
LJ – 18’2″
4×200 – 1:354×200 was the second day, everything else was first. I made finals in TJ which gave us 3 more jumps. Very tiring. Then right after was the 200. Immediately after was LJ. I was so tired and burnt out, I didn’t even care what I got. I didn’t make finals in the 200 so I didn’t have to run it again the next day. 4×200 was a fail because our first leg couldn’t get a ride and we had to stick another dude in, plus he had a bad hand off. The 200 I ran in the relay was much faster than the open 200, because at this point, the open 200 didn’t matter.
Practice Monday
*800m Warm Up
*Stretch and Drills
*2x60m Strides
*6x60m @ 95% no blocks
*Triple Jump PracticeThankfully, this won’t be my last practice. I will be participating in regionals for the 4×200. Our team is seed #9, and they take top 16, instead of top 8. What’s funny is that I’m seed #17 for both the triple and the long jump. If someone scratches out for either of those, I’ll be fill in. I’m definitely not holding my breath; just happy I made regionals. Top 4 in regionals in each event go to states. As 9th seed, I think this is possible for us.
As far as post season, I still plan to run track in college. For the summer, I’m going to run AAU. They have practices 4 days out of the week. Days that I miss, I can hit up the gym and work out. My goal is to get my TJ up to 47 and my LJ up to 23 which is walk-on status. Plus, there’s plenty of AAU meets that I could run in. By summer, I’ll try out for the team. If I don’t make it, I plan to do intramural for a year and try out next year or next season.
So that’s my plan as far as track. Once my high school season ends, I may post another journal for my summer workouts.
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Participant
Regional Results:
4×200 – 1:32.63We were 5th. Top 4 go to states, so we didn’t make it. Our team ran in the first heat and we were first in our heat by a huge stretch. I don’t blame it on anyone or myself, the 4th place team had 1:30.24, so they were definitely a fast team. I ran a pretty intense leg. Most definitely a PR.
So this ends my high school season. I’ve gotten a great deal faster, jumped farther, so I have no regrets because at least I can say that in 2 years of track I’ve progressed. AAU is starting up for me soon. Just got to get together the money to register and get my uniform.
Summer is going to see some real progression because I don’t have school and it’ll be track 24-7 for me. I will be making a summer season training journal. Thanks to everyone that took part in this journal.
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