Posted In: Training Journals
Well today I would say is my first official day of practice. We haven’t started runnin yet but so far I’ve started lifting weights. This is what I did. Im starting to lift light right now.
4×5 squats at 115 lbs
2×8 on high knee lifts with bar at 115 lbs
2×10 strait leg dead lift at 65 lbs
4×10 i donno what its called but you have to 10 lbs weights in your hand and you lift them strait up and out in front of you.
I did a 1 jog to cool down
Missed some days posting…Friday i didn’t go school so i didn’t practice…just did some hill runs…Monday was my first day running i did 7×100 at 13-14 pace… Tuesday i did 4×300 at about 50 second pace today no practice because of our schools coronation and rain. Practice so far has been easy but also hard since Im training alone but next week is lookin good.
Ok IM done with the miles and Im done runnin by myself. Today was out first official day of practice as a team. Basically its just the relay team now. Today sounds like an easy day but considering it was the first time i touched the track for an actual practice since February it is really hard. Today we did a 400 hardways thats you run 100 walk back 50 and then run another 100 walk back 50 repeat till you finish the whole 400 meters. That made about 7 we ran them ranging from 12-16 seconds. After that we did a 300 it was suppose to be in 47 but we ended up doin it in around 43. After that we followed with 3 sets and called it a day. Over all it was a good practice.
Today it was raining and cold outside so we worked on explosion for locks and turnover….We did a lot of new innovative drills and stuff i hadn’t really seen before but they seem like they are workin all the right things for explosion though.Im sore from yesterday and im sure ill be sore tomorrow too but its all worth it to be on top. Coach says he’ll have me runnin 46-45 high 10.2 and 20.4 this year so im hopin that all works out.
Well Wednesday I dont remember what we did. Thursday we did bleachers and followed with a 300, 280,150,90. Friday which is today we did a lot of indoor stuff like ladder drills, med ball, basketball stuff, jump ropes and then jogged to the track and did a 600 and 300.
Ok I missed a week of practice (this christmas week) and i started back yesterday…(monday) we did jump roping in the gym then went to the track and did a fast 600 and a fast 400 and we did drills on the infield. Today is Tuesday we started of with 4 wind sprints on strait aways. and then we did 4 100 meter runs with parachutes and then we did a 400 hardways that run 100 walk back 50 till you make the whole loop then an ab excercise routine. I feel really strong and fast. Our first meet is next Friday the 7th and 8th at LSU so wish me luck;)
Its been a long while since my last post. Yesterday the 22nd wasd my 2nd track meet in Houston and I ran the 60,200 and 400. My 60 was in 6.84 and is currently #1 in the US and my 200 was in 22.40 and 400 in 50.62 the tight turns made it hard to run very fast on there but i love the track and the whole facility.
Wayne Congrats man! You got a great shot at winning nationals this year. Keep us posted.
Ok today is Thursday today was really cold but it was an ok workout. We had 410,300,210. The 410 had to be in 62 we finished around 59 and the 300 in 59 the 210 in 30 we did bout 27. So it was basically a get ready for saturdays meet workout. We have our meet saturday at LSU Im running the 55 meters and 4×400 relay
Didn’t practice friday….Today is Saturday we had our meet at LSU I ran the 55 and 4×4… I kinda did bad on the 55 because I didn’t run my race i got 2nd in 6.40 which is an ok tyme but aggrivating when i think of how much faster i can actually run if i run my race. I split 48 on the relay but i thought that was good considering i was striding it and not even winded.
6.40 is still about US#6 i think, and a 48 400 is quite fast, especially for indoors, the US #1 is 48.49.
And from looking at your training, it seems like you don’t do all that much, especially in the speed department. Is there some stuff that you leave out, or are you really just that talented.
edit: oh, looking back on it, you didn’t really post any of you pre-comp, thats prolly why.
Been a minute busy week then mardi gras but we had a meet this past Saturday on a really horrible track where you couldn’t use spikes but we did the 4×4 and I split 50.4. Next meet is Feb 19 that is state meet. I have a week and a half to get prepare and I missed practice.
Ok haven’t been on in a while again lol. But Im back. This past week was pre state and it was some killer workouts just to keep the heart rate up. I strained my hamstring slightly on wednesday and upset it a lil thursday so I took off Friday. Saturday was state and before every race I had 5 I got rubbed down. First we had the 4×2 but we ran with our C team because two of our sprinters are injured so we put a triple jumper and a distance runner on there. I think I split around 21.4 but it felt like 20.4 the way I ran that backstretch and last curve. We got 2nd cuz our last leg the distance runner was caught before the tape. My next race was the 55 meter prlims I just wanted to qualify so I got out slow and powered it home. I ran 6.43. My next race was the 400 meters and I got out hard and finished average at the end but still got first in 49.43. I was wore out after that race but a lil while after that we had the 55 finals and it was a good race I got 2nd in 6.38 my start was good but my legs just didn’t have it at the end. We were scheduled to run the 4×4 but all the power at LSU went out from transformers blowing out and they cancelled the remained of the meet which sux because we need the 4×4 to win state.
Monday was a pretty ok day of practice but I just watched instead of running. Tuesday was decent as well we did a 600 with 2:30 rest after and then went 2×250 with 2:30 rest between those as well then we had 2 x150 after 10 minutes of rest. Wednesday i went to a funeral and didn’t practice.
ONCE AGAIN I HAVEN’T BEEN BACK ON IN A WHILE AND THIS PAST WEEK WAS A LITTLE DISCOURAGING BECAUSE I FELT SO SLOW TILL WEDNESDAY WHEN I DID 4X250 AND 2X150 AND DID THEM IN 27,29,31,29. THE 150’S WERE IN 19 AND 21. THURSDAY I GUESS MY LEGS WERE REAL TIRED BECAUSE I COULDN’T GET THROUGH THE WHOLE WORKOUT. FRIDAY(YESTERDAY) SIGNALED TO ME THAT I AM READY FOR NEW YORK NEXT WEEK. I DID 4 INS AND OUTS ON A FLY WITH SOME GUYS OFF MY TEAM THAT WERE RUNNING 150’S AND THOSE GOT MY LEGS WARMED UP. AFTER THAT I HAD 3X150 AT 95%-97% AND I RAN THEM IN 15.3 15.9 AND 15.7 WITH ABOUT 4 MINUTES REST BETWEEN EACH. AFTER THAT I WORKED ON EXPLOSIVENESS OUT OF THE BLOCKS AND THAT WENT PRETTY GOOD. WELL IN CASE I DONT GET BACK ON I LEAVE ON THURSDAY MARCH 10TH MY B-DAY FOR NSIC IN NEW YORK CITY AND WILL BE RUNNIN THE 60 200 AND 4X2 WISH ME LUCK.
Hey good luck at nationals Wayne.
Just out of curiosity, do you follow a certain diet? What do you normall eat in a given day?
like mine 😀
Wayne-
Good luck at NSIC. Make BTR proud.
ELITETRACK Founder
I saw you at the meet today, I wanted to say hey but i thought it would be inappropriate to yell at your from the balcony when you were getting your picture taken. You look taller than i imagined you to be. One thing i did notice was that you were overstriding, thats just my opinion (not like i should be telling you whats right and wrong). You looked very relaxed. Good luck in the finals
I’m not positive but was it 6.84? 2nd fastest of the day?
2nd fastest of the day.
good luck in finals my man!
[i]Originally posted by loz800m[/i]
I saw you in the finals did you get 4th?
Yea I did get fourth. Unfortnately I aggrivated my hamstring injury from last month and I have another 2 weeks of rehab. Oh and Fraek yes you are right I was overstriding but intentionally but only because I wanted to float through the prelims.
[i]Originally posted by waynehobley[/i]
Yea I did get fourth. Unfortnately I aggrivated my hamstring injury from last month and I have another 2 weeks of rehab. Oh and Fraek yes you are right I was overstriding but intentionally but only because I wanted to float through the prelims.
Congrats on a successful season. This is just a guess but I bet your overstriding in the prelims caused your pull in the final. Any time you overstride it puts excessive strain on the hamstring at ground contact.
ELITETRACK Founder
Wow its been a minute since I’ve posted on here….This season we have been going to a lot of big meets. Last week we won the 4×4 at Texas Relays and so far this year in my main event the 400 i set a new PR of 47.27. Next meet is Pelican Relays at Southern University on Friday and Saturday.
This past week we had our district meet and it was a fukll load for me…I had the 4×2 400 200 and 4×4. 4X2 we coasted and i split 23. 400 was also just a coast and i ran 50.72 and 7 minutes later ran the 200 21.97 and about 15 minutes after that the 4×4 and split 49.0. Regionals is Thursday so wish me luck.
good luck
Just to update I won the state championship in 49.51 slow but i was injured and didn’t finish the 200. That was may 7. Yesterday was my first day of summer practice and i ran 3×40 3×50 3×60 3×70 2×100 1×200 and i felt pretty good. Saturday i have a small meet to see where i am at.
Yesterday i had my first summer meet and first meet in almost a month. I did pretty average. I ran the 400 and 200 and won both in 48.8h and 21.00h. Im hoping to run that 200 time automatic and drop my 400 to 46 this summer by the time junior olympics comes around.
wayne what age group are you in? and what team do you run for
well ill be looking for you in indiana
intermediate boys, i run for the providence cobras and i do the 100-200, both 4×1, 4×4 and long jump. a friend of mine thats on my team lost to you during indoor nationals in the finals of the 60m, so hes looking for revenge lol. good luck in the rest of your meets
Well we had AAU national qualifying this weekend. I jogged the 100 just to make it to the final and same in the final to make it to nationals and I accomplished that with a whoppin 11.61 lol. In the 400 I did the same and ran 49.87 in the prelims and 48.79 in the final.
