[Irish100m]

Irish100m on September 15, 2011 at 3:26 am #17836

Age: 19 (20 in October)
Weight: 65kg (143 lb)
Height: 5ft8

PB’s:
60m – 7.05 (2010 aged 18)
100m – 10.73 (2010 aged 18)

Progression

2008 (first year of racing) – 11.22 and 23.52
2009 (first season of training) – 7.08, 10.88 and 22.24
2010 – 7.05, 10.73 and 21.8H
2011 – 10.95 (11.11 -2.9 better basic time) results of three hamstring tears and a hernia since 2010

Anyone who’s followed my past couple of blogs will know I’ve had a terrible time with injuries. However, this summer I managed to a run a basic 10.90 off a very limited training base. I began my season in May having only started training in January, and only got an accumulated amount of about 12 weeks trainign done in that period. I tore my hammy in two places in mid May (2nd race) and didn’t race again until the beginning of August. I managed to get 5 races in between then and early September with no big problems.

In 2010 when I was running well, my top speed was very, very good and my coach wanted me to run a 200. I declined as I was chasing the world juniors standard for Ireland of 10.64. However, at the Irish Junior champs the 100m was a straight final; I ran a pb of 10.73 from cold, already knowing I was going to win (no adrenaline) and without caffiene. I decided then to run the 200 because I thought I may as well get another race in whilst I was there and thats when I broke down with a hammy tear and a lot of injuries started to pile up over the next year.

But now I’m ready to finally step up to 200s. My start is too poor for the 100 and there’s a lot more improvement to be made over 200m through training. A painful winter (havent had one since 09/10) starts here

Here’s a previous log from 2010 if anyone is interested

https://elitetrack.com/forums/viewthread/8989/

[Irish100m]

Irish100m on September 15, 2011 at 3:28 am #110704

Only had a week off since my last race due to my short season. So I’m just doing a bit of general conditioning work for a week without running

14/9/11 – Upper body; bi curls, bench, pull ups, tri dips and press ups

[Irish100m]

Irish100m on September 17, 2011 at 7:43 am #110771

15/9/11

AM – Eccentric hamstring workout – typing this a day later and my lord the DOMS is painful. Basically I have no eccentric hamstring strength which is probably the reason for my injuries. If i keep wprkign on these then not only am I going to reduce the likelihood of injury but it should help me to run faster as the hammies will be stronger

PM – 3 sets of abs workout; 8 exercises with 20 seconds on each exercise, no rest

16/9/11 – Upper body lifting

[Irish100m]

Irish100m on September 20, 2011 at 5:58 am #110865

17/9/11 – 2 sets of Abs circuit and light upper body

19/9/11 – Upper body and 2 eccentric hamstring exercises

[Irish100m]

Irish100m on September 22, 2011 at 8:00 am #110949

20/9/11

AM – Two sets of 8×20 second ab circuit no recovery

PM – 2x(4×150) in 19s with 4 minutes recovery – 8 between sets

First track session of winter, felt pretty good

[Irish100m]

Irish100m on September 22, 2011 at 8:05 am #110950

Starting uni (college) next week at Liverpool John Moores, but today I went to Loughborough as I’m looking into moving there next year, I’ve got the grades but didn’t apply to go there this year as my AS level results weren’t suggesting I was goign to be anywhere near gettign a place there, but i pulled it out the bag so looking to go there next year now … the facilities are excellent and they have some great coaches and sprint groups there. Our very own Craig Pickering trains there, obviously I won’t be part of his group but still …

Had a long day of driving and walkign round so was just core and bodyweight stuff when i got back;

1 set of abs 8x20secs, 1 set of 8x25secs

[Irish100m]

Irish100m on September 23, 2011 at 7:46 am #110956

22/9/11

Tempo session
(efforts)

20secs/25/30/30/25/20 with 4,4,6,6,6 minutes recovery

For the respective efforts i ran approx;

160m/200/240/240/200/170

Was pretty happy with that for only my second track session of winter, havent had this short recovery stuff in a logn while, hopefully in a couple weeks when I’m fitter i’ll be really cutting the recoveries down. Got a decent training partner at the moment, 11.1 runner but will work hard and a good laugh in training as well. Had a nice big chicken pasta bake when i got in. My current vices are scrubs season 9 and biscuits with a cup of tea (roobios, non caffiene) after training

[Irish100m]

Irish100m on September 24, 2011 at 2:59 am #105371

23/9/11

Lifting

3 sets of 5xeach leg of dragons (eccentric hamstring)

10x10kg bi curls (each arm), 15x12kg, 7x16kg

Good mornings (eccentric hamstring); 6x20kg, 8x32kg, 8x32kg, 8x50kg

Parallel squats; 8x80kg, 8x100kg, 10x110kg

Bench; 8x60kg, 6x70kg, 5×72.5kg

Pull ups; 1×20, 1×19

[Mccabe]

Mccabe on September 24, 2011 at 9:51 am #105383

You have got a hell of a lot stronger on the weights. Are you thinking about running indoors?

[Irish100m]

Irish100m on September 25, 2011 at 2:25 am #110964

Thanks man, I’m going to put it all down to CNP pro recover! i think I may, I’m moving upto 200s so I’m not sure about those indoors due to the weird starting position and the tight bends (I’m like Blake on a curve!) Are you doing indoors?

Will check your log out now …

[Irish100m]

Irish100m on September 25, 2011 at 2:28 am #110965

24/9/11 – AM – Grass Session (efforts)

4x(2x30sec efforts with 30 seconds recovery) with 4 minutes between sets

Most aerobic session i’ve done in a while, honestly couldn’t say how far i was running, over 200m though. First rep was slightly downhill and second slightly uphill. Was a hard session

PM – Abs circuit; 2×8 exercises with 20 secs on each exercises … 1×8 exericses with 25 secs on each

[Irish100m]

Irish100m on September 27, 2011 at 4:22 am #111018

26/9/11

AM – Lifting;

Bicep curls each arm; 10x10kg, 10x14kg, 8x16kg

Good mornings; 6x20kg, 3x(8x50kg) – though since found out that is too heavy and not utilising the eccentric hammy stretch enough

Parallel squats; 8x75kg, 10x100kg, 10x120kg

Bench press; 8x60kg, 8x65kg, 5x70kg

Tricep dips; 1×45, 1×50

Resisted hamstring curl; 3x(5x35kg) each leg

Nordics; 3 sets of 5

Pull ups; 1×22, 1×17

PM – Core;

2 sets of 8x20sec abs exercises, no rest … 1 set of 8x25secs

[Irish100m]

Irish100m on September 27, 2011 at 4:24 am #111019

Pretty happy with that today, started university this morning, then had 4 hours to kill for my first class so hit the gym. Very happy with my squatting, bench a bit weaker from a previous session but i had a shorter rest and had also bicep curled heavier as well. Core was solid, will gradually keep stepping it up. From next week I have mondays off so will be able to hit the gym in the morning and do core in the afternoon very handilly.

[Mccabe]

Mccabe on September 27, 2011 at 5:33 am #111020

Have you gone into halls or stayed at home?

[Irish100m]

Irish100m on September 27, 2011 at 5:59 am #111024

stayed at home, but looking on moving into my second year at Loughborough. Would’ve applied there at first but my AS results weren’t indicating i’d be anywhere near getting in, but I have the grades now

[Mccabe]

Mccabe on September 27, 2011 at 6:06 am #111026

Fair play, some guy from my uni did that. Uni was gutted because they paid everything for him haha.

[Irish100m]

Irish100m on September 27, 2011 at 6:08 am #111027

Well i didn’t even appl,y for a scholarship at JMU cos I was heading to Brunel initially so I’m getting nothing

[Irish100m]

Irish100m on September 29, 2011 at 2:54 am #111076

27/9/11

Tempo session;

4×200 in 25 seconds with 4 minutes recovery

8 minutes rest

150 in 19 seconds, 4 minutes recovery then bad calf cramp! Had to get my training partner to stretch it, then I did a 200 to make up for having a longer recovery. 4 minutes rest again and did a 150 in 19s, then on the final rep i had cramp again, got stretched, and did a 19 second effort and got to about 160 which i was happy with

Was pretty warm on the track, havign a september heat wave which is great, didn’t think I’d be doing a winter session with no top on!

Ended up going out not long after with a few people on my course, had quite a few drinks which I feel guilty about but can’t be an athlete 24/7!!

[Irish100m]

Irish100m on September 29, 2011 at 7:52 am #111094

28/9/11

Got woken early in the morning, slightly hungover to go to the dentist to get a few fillings. Then sat in the sun for a few hours then hit the gym;

Core; 2 sets of 8x25seconds of abs exercises no rest … 3 minutes between sets

Upper body lifting

[Irish100m]

Irish100m on September 30, 2011 at 6:22 am #111135

29/9/11

Big session today;

Hurdle drills

Plyometeics over 12 small hurdles; 4xdouble leg hops 2 contacts, 3xleft leg hops, 3xright leg hops, 2xalternate leg hops

Track session; 8×150 with 4 minutes recovery. First 80 was in about 13 second 100m pace, then at 70 we picked up and ran strong. Last effort i really went for it, was very happy with the session. did it in the heat as well and after a night out tuesday so it bodes well

[Irish100m]

Irish100m on October 1, 2011 at 5:35 am #111163

30/9/11

Lifting

Bicep curls; 14x10kg, 13x12kg, 13x12kg each arm

Good mornings; 6x20kg, 8x32kg, 8x32kg

Deadlifts; 6x60kg, 5x80kg, 5x80kg

Resisted leg curl (eccentric); 3 sets of 5x30kg each leg

Bench press; 8x60kg, 8x65kg, 5×67.5kg supersetted with 8x7kg back flys

Tricep dips; 1×45, 1×50, 1×55

Dragons; 3 sets of 5 with 5kg med ball each leg

Press ups; 1×45, 1×50

[Irish100m]

Irish100m on October 2, 2011 at 4:10 am #111176

1/10/11

Hills;

6xapprox 180m hill with 3 minutes recovery

Another good session. Yet again it was over 20 degrees celcius, lovely weather for October. Don’t have nay times for our reps but they seemed pretty strong, though the last one was slower as i was full to the brim with lactic! I’m not sure exactly what the incline is but the first 60 odd metres is only slight, then you turn a corner on the path and it goes quite steep, thats the tough bit!

My training partner was a few metres behind me on all bar the last one were i felt him breathing down my neck … the lactic after it was so bad I could barely walk and was nearly sick. recovered with my carb/protein shake and then a footlong BMT from subway

PM – Core;

2 sets of 9 abs exercises fro 20 seconds with no rest. 3 between sets

Just a light core session as i was pretty knackered from hills

[Irish100m]

Irish100m on October 6, 2011 at 6:59 am #111253

3/10/11

AM – Lifting;

bi curls 12x10kg, 11x14kg, 6x16kg

good mornings; 6x20kg, 8x30kg, 8x35kg, 8x35kg

back squats; 8x75kg, 10x100kg, 10x120kg

bench press super setted with 8x7kg back flies; 8x60kg, 8x65kg, 8x70kg

eccentric hamstring resistance; 3 sets of 5x35kg

pull ups; 1×24, 1×22

dragons; 3 sets of 6x5kg

press ups; 1×45, 1×50

PM – Core;

2 sets of 9x20secs core exercises, 1 set of 9x25secs

[Irish100m]

Irish100m on October 6, 2011 at 7:01 am #111254

4/10/11

Intensive tempo

2 sets of 110/100/110/100/110 at 85% with 45 seconds recovery, 9 minutes between sets

That was tough, training partner was sick so hard to do the last 3 reps without him. Feelin pretty strong at the moment.

Had a massage after; calves, hammies, back, shoulders, quads and groins

[Irish100m]

Irish100m on October 6, 2011 at 7:05 am #111256

5/10/11

Core and Lifting (one session)

Couldnt split this up because I had the dentist in the morning and uni in the afternoon, which meant i was very tired going into the session, wanted to save a caffiene rush for another session and had also used caffiene last night … so just tucked into a lot of sweets!

session;

2 sets of core; 1 was 8x20secs the other 8x25secs

Deadlift; 5×70, 4×90, 4×90

bench super set with 8x7kg back flies; 8×60, 8×65, 8×70

tri dips; 1×50, 1×55

dragons; 1 set of 6x5kg and 2 sets of 7x5kg

bi curls; 12x10kg, 10x14kg, 6x16kg

good mornings; 8x20kg, 8x30kg, 8x30kg

[Irish100m]

Irish100m on October 7, 2011 at 8:50 am #111277

6/10/11

Plyos;

3×10 double contact hops over short hurdles
3x 10 single legged hops over short hurdles 9each leg)
2x 10 alternate leg hops over short hurdles
4x 4 double leg jumps over normal hurdles

Efforts session;

6×60 second efforts with 6 minutes recovery

It was unbelievably windy tonight, couldn’t move round the top bend and was blowing in my face quite strong on the back straight, very wet as well.

I got to approx; 385, 380, 380, 370, 380, 395-398 … my training partner who did this last week (i was with my coach) got to 395 last week and was well down on me this time, said the wind was just too strong so would’ve gone over 400m in much better conditions.

First time I’ve ran that far in a long, long time!

[Irish100m]

Irish100m on October 8, 2011 at 3:51 am #111294

7/10/11

Lifting (green tea and 50mg caffiene)

Bi curls each arm; 12x10kg, 10x14kg, 6x16kg

Hang cleans; 4x40kg, 4x50kg, 2x55kg

Full ATG squats; 8x50kg, 8x70kg, 10x90kg

Bench press super set 98x7kg back flys each arm); 8x60kg, 8×67.5, 5×72.5kg

eccentric hamstring curl resistance; 2 sets of 5x40kg each leg, 1 set of 6x40kg

Pull ups; 1×23, 1×21

Press ups; 1×50, 1×48

Nordic hamstring lowers; 3 sets of 5

Feeling strong on the eccentric hammy stuff, squats were decent, havent full squated in a logn time. Bench is improving as well. Resting the rest of the day, plenty of readign for uni to do

[Irish100m]

Irish100m on October 9, 2011 at 1:48 am #111327

8/10/11

Grass hills

20/20/25/30/30/25/20/20 second efforts with 2 minuters recovery (4 after first 30 effort)

Could feel lactic on the 30 second efforts, hard workout. Made even harder by my cold and sore throat that i’ve had since thursday morning. Was meant to do some core this evening but i’m just going to rest and pump myself with vitamin C so it goes away. Scheduled rest day tomorrow

[Irish100m]

Irish100m on October 11, 2011 at 1:59 am #111393

10/10/11

AM – lifting

Deadlift; 6x60kg, 6x60kg, 4x100kg, 4x100kg

ATG squat; 6x60kg, 8x60kg, 8x60kg

Leg press – 4 sets of 4 … s and c coach got me on it, cant remember weight. very hard!

Pull ups; 1×5, 1×5 with weighted jacket, 1×5 with two weighted jackets, 1×4 with 2 weighted jackets and 15kg plus chain (40kg all together)

Goblet squats; 6x30kg, 6x40kg

Bench; 8×50, 8x50kg, 10x60kg, 5x75kg

Nordic hamstring lowers; 1×5, 1×7, 1×7

Dragons; 1×6 with 5kg med ball … 2×7 with 7kg med ball

[Pete Diamond]

Pete Diamond on October 11, 2011 at 2:13 am #111395

What are Goblin Squats? I’ve heard of Goblet, but not Goblin.

[Irish100m]

Irish100m on October 11, 2011 at 2:32 am #111396

they were goblet squats haha, just remembered him saying you hold the dumbell like a goblet, dunno where i got goblin from …

[Irish100m]

Irish100m on October 11, 2011 at 7:25 am #111409

10/10/11

PM – Core

2 sets of 9×25 secs abs/obliques exercises with no rest. 3 mins between sets

[Irish100m]

Irish100m on October 13, 2011 at 3:37 am #111458

11/10/11

Hurdle drills over 6 hurdles

tempo session;

250/250/200/200 with 3 minutes recovery (25 secs pace)

8 minutes

200/150/150 with 3 mins rec. in 25/19/18secs

[Irish100m]

Irish100m on October 13, 2011 at 3:44 am #111459

12/10/11

AM Lifting (green tea and 100mg caffiene);

bi curls 13x10kg, 10x12kg, 8x14kg

good mornings; 10x20kg, 10x25kg, 10x30kg

full squats; 8x60kg, 8x80kg, 10x85kg

bench super setted with 8x7kg back flies; 15x50kg, 13x55kg, 8x60kg

eccentric hamstring curl resistance (each leg); 5x40kg, 5x45kg, 5x45kg, 5x45kg

tri dips; 1×55, 1×65

press ups; 1×45, 1×43 (fail)

PM – Core

8×20 secs no rest, 2 sets of 8x25secs

[Irish100m]

Irish100m on October 14, 2011 at 6:19 am #111345

13/10/11

Tempo session on track;

15s/20s/30s/40s/40s/30s/20s/15s with 3 minutes recovery (5 after first 40)

Got to approximately 120/160/230/300/290/220/170/130

had strong winds in our face on a couple of them, mainly the very last rep. very tough session for lactic but it felt like maybe the best sessin i’ve done so far

[Mccabe]

Mccabe on October 14, 2011 at 9:47 am #111347

You are going to drop some sick times, the tempo runs are impressive.

[Irish100m]

Irish100m on October 15, 2011 at 1:29 am #110076

Thanks man, but just realised i’d over estimated on the 30 second efforts … you going well?

also had a massage after the tempo session; calves, hammies, back, shoulders, hips, quads, groins

[Irish100m]

Irish100m on October 15, 2011 at 1:39 am #110077

14/10/11

Big session with my coach indoors at sport city, manchester

Lots of Hurdle drills
Drills
Fast footwork – fast feet to 3 cones, 2 backwards, 3 forward 2 back etc
then some lateral and diagonal movement. All for sort of ankle and foot strength, the side to side probably works the core and also muscles like the adductors

Plyos; 4x double leg hops over 12 cones
3xbounds over 12 cones
2xleft leg hops over 12
2xright leg hops over 12

Track session (150mg caffiene);

150/200/150, 5 minutes, 200/250/200, 8 minutes, 150/200/150 with 2 minutes recovery between reps

They were ran in respectively;

19.3/25.8/17.9, 24.9/33.2/27 (lane 1 for 250, major lactic on the 2!) and 18.4/26.1/19.3

Very hard session; hammies, glutes, hip flexors and quads were flooded with lactic after the second set. On the whole though I’m pretty happy, no real base only 3 and a bit weeks of winter training, 5th day on the run and pretty much a whole session before it. Was in flats as well. The 250 was ran from lane 1 and all the others varied from 2-4 off a 4 lane indoor track.

Taking the rest of the day off. Resting saturday and on the hills sunday

[Mccabe]

Mccabe on October 15, 2011 at 5:32 am #111489

Not too bad, feeling good on the grass. Gym is getting there, itching to get on track.

[Irish100m]

Irish100m on October 16, 2011 at 11:58 pm #111516

16/10/11

Hills

7 efforts with 3 minutes recovery

This hills prettyy tough as it gets really steep towards the end, its a path though so can move pretty quick on it. Lactic built up last few, felt like I was going to be sick after it. Good session!

Had a footlong bmt from subway to recover along with my shake, had a good catch up with my 800/1500m mate in his house, he’s trainign really well at the minute. Then went to get my recovery shake on the way home but the shop was shut.

Weather was nice this morning, able to do the session with no tops on. Dunno whether to do core this afternoon or leave it for post gym tomorrow. Think I’ll do it today because I’m more fresh having had a rest day. Got a lot of reading to do and also another uni application for Loughborough for next year which I need to get out the way

[Irish100m]

Irish100m on October 18, 2011 at 6:17 am #111550

16/10/11

PM – Core

2 sets of 9x20sec

1 set of 9×25 sec

[Irish100m]

Irish100m on October 18, 2011 at 6:24 am #111551

17/10/11

Lifting

bi curls; 12x10kg, 12x12kg, 8x14kg

good mornings; 3 sets of 10x20kg

full squats; 8x60kg, 8x60kg, 10x70kg, 14x80kg

bench press super set (9x7kg back flies) 16x50kg, 12x55kg, 9×57.5kg

hamstring curl resistance each leg; 6x40kg, 3 sets of 6x45kg

tricep dips; 1×50, 1×50, 1×55

nordic hamstring lowers; 3 sets of 6

[Irish100m]

Irish100m on October 19, 2011 at 7:06 am #111577

18/10/11

Hurdle drills over 6 – less than usual (training partner has driving test in morning, didnt want him with too sore glutes/hips)

Tempo session;

3x(110/100/110/100) at approx 85% with 45 secs recovery between reps and 5 mins between sets

Was a cross wind on the track and it was very damp. Felt a lot stronger than I did when i last did a session similar to this (2 sets of 5). Still felt the lactic last few

[Irish100m]

Irish100m on October 20, 2011 at 4:00 am #111599

19/10/11

Weight has gone from 65kg/143lbs to 67kg/147lbs

Lifting

Good mornings; 10x20kg, 10x24kg, 10x28kg

Deadlift; 8x60kg, 8x65kg, 8x75kg

Bench with 9x7kg dumb bell back flies; 10x60kg, 10x60kg, 9×62.5kg

Eccentric hamstrign curl resistance each leg; 5x40kg, 6x45kg, 6×47.5kg

Goblet squats (ATG with dumb bell in front); 8x32kg, 9x40kg

Pull ups; 1×20, 1×17

Dragons; 7x6kg each leg, 7x8kg each leg

[Irish100m]

Irish100m on October 21, 2011 at 6:19 am #111624

20/10/11

Pre workout – Green tea

During plyos – 150mg caffiene;

10xdepth jumps
3x 20m left leg bound
3x20m right leg bounds
2x 20m alternate leg bounds

Track session;

5x250m with 5 minutes recovery from lane 1 outdoor track

No coach to clock it, but set my watch to beep at 16 seconds, so two beeps =32

First rep was comfortiably under so around 31.5, next two were jut under 32. last 2 were just over 32. Let my training partner go about 3 seconds before me on the last rep and went past him with about 30m to go. feeling good at the moment 🙂

[Irish100m]

Irish100m on October 21, 2011 at 8:10 am #111629

20/10/11

massage; calves, hammies, lower back, back, shoulders, hip flexors, groins, quads

[Irish100m]

Irish100m on October 21, 2011 at 11:56 pm #111645

21/10/11

Lifting; (green tea and 150mg caffiene tab)

Bicep curls each arm; 10x12kg, 10x14kg, 6x16kg

good mornings; 8x20kg, 8x25kg, 8x30kg

atg back squats; 8x60kg, 8x65kg, 12x75kg

bench press with back fly super set 9x7kg; 8x60kg, 8x65kg, 7×72.5kg

eccentric hamstring curl resistance each leg; 5x40kg, 6x45kg, 6x50kg

tricep dips; 1×40, 1×30

goblet squats; 8x30kg, 10x40kg

pull ups; 2×17

nordics; 3 sets of 6

press ups; 1×40, 1×45

[Irish100m]

Irish100m on October 22, 2011 at 11:59 pm #111676

21/10/11

PM – Core;

2 sets of 8x20secs, 1 set of 8×25 secs

22/10/11

Steady incline grass Hills (green tea and 100mg caffiene)

2 sets of efforts; 20s/25s/30/30 with just over 2 minutes recovery, 4 between sets

This was my9th session in 7 days, had to have a bit of caffiene beforehand. reason I trained 7 days on the run is because I had to swithc my weekend session to sunday last week and because I’m celebrating my birthday later today, so trainign tomorrow is a no go! Had a really good training week, the 250s being particularly encouraging, session today was quite good, probably could’ve got another couple of reps in there but because of my high training load this week we stuck with 8 to make sure I didnt overtrain

Looking on running a 60m and 300m indoors in 8 weeks today

[COV-GOD]

COV-GOD on October 23, 2011 at 2:02 am #111679

You seem to be going well, some heavy use of caffiene lol

Make sure you recover though.

You doing the sport city open?

[Irish100m]

Irish100m on October 24, 2011 at 12:40 am #111687

haha well I hadnt used any after friday 14th until the thursday. Then i really need it for thursday, friday and saturday’s sessions

No sport city has a 60 and a 400 on, I’m doign sheffield the day before which has a 60 and 300. Doing sport city on the 8th of January though

Are you still training?

[COV-GOD]

COV-GOD on October 24, 2011 at 1:53 am #111689

Yeah I certainly am, having a few of the guys I coach run at Sheffield and lufbra to asses there shape before adjusting ready for full indoors.

I’m still battling my tendon rupture, but I’m in great shape, decided not to keep an e log diary so as not to over think my own training lol but I’m doing everything my guys are n that little bit more. But to say my speed has finally returned along with my strength endurance is an understatement lol have contemplated the 300 myself at the eis lol

[Irish100m]

Irish100m on October 24, 2011 at 2:00 am #111690

Glad to hear you’re doing well, do the 300! Would be fun to race each other, would that be the first elitetrack match up?

[COV-GOD]

COV-GOD on October 24, 2011 at 2:53 am #111691

Lol could very well be….could be fun why not lol big age and talent gap, I will be aiming for high 34 low 35

[Irish100m]

Irish100m on October 24, 2011 at 3:59 am #111692

I’m going to run one in training a couple of weeks before it to see what i’m capable of

[COV-GOD]

COV-GOD on October 24, 2011 at 6:43 am #111647

You have much better speed then me, so get in front and stick your elbows out 🙂 lol

Elite track show down lol need to get McCabe in on this lol

[Mccabe]

Mccabe on October 24, 2011 at 7:03 am #111694

Sheffield is a trek from Cardiff… If I am home over xmas/new year its an option! There will be a 60, 300 and 600 in Cardiff on the 11th of December also.

[COV-GOD]

COV-GOD on October 24, 2011 at 7:05 am #111695

Well I’m in cov hence the name lol I could do a tour to both for consecutive weekends lol

[Irish100m]

Irish100m on October 24, 2011 at 8:22 am #111697

McCabe i am officially calling you out in this 300m

My speed versus your strength cov, will be interesting!

[Mccabe]

Mccabe on October 24, 2011 at 8:40 am #111698

If I break 36 comfortable in Cardiff I will come and race you guys.

[Pete Diamond]

Pete Diamond on October 24, 2011 at 4:32 pm #111699

Glad to hear you’re doing well, do the 300! Would be fun to race each other, would that be the first elitetrack match up?

I think the first ET match-up was me and Danny Tutsky in 2001. ET might not have existed back then though. I’m interested in seeing the outcome of this one though.

[COV-GOD]

COV-GOD on October 24, 2011 at 7:46 pm #111700

officially calling people out lol

Come on McCabe as 4 runners we dont take that nonsence 🙂

[Irish100m]

Irish100m on October 25, 2011 at 12:31 am #111703

I’m very much looking forward to this now. Forum bragging rights are at stake!

24/10/11;

AM – lifting;

Good mornings; 10x20kg, 10x30kg, 10x35kg

Deadlifts; 8x60kg, 8x70kg, 8x80kg

Bench press with 9x7kg back lfy super sets; 12x60kg, 9x65kg, 9x65kg (had less than 2 minute recovies, happy with that)

Nordics; 2×7

Goblet squats; 10x32kg, 10x44kg

Pull ups; 3×15

Dragons; 6x6kg, 6x7kg, 7x8kg

So it’s my birthday today, the big 20. Man I feel old, celebrated it on Saturday and boy did i drink too much. Was drinking grey goose vodka like it was going out of fashion, ended up fallign in my mates and splitting my lip on and oven handle and badlt hurting my hip and elbow. Was still able to lift today though, will have to see how running goes tomorrow.

Had a big meal out with the family at lunch, fillet steak for tea tonight. But core to be done first!

[Irish100m]

Irish100m on October 25, 2011 at 5:30 am #111708

PM – Core

9x20secs with no rest, 9×25 secs with no rest

3 mins between sets

[Irish100m]

Irish100m on October 26, 2011 at 8:03 am #111320

25/10/11

Hurdle drills over 6

Tempo session;

8x150m with 3 minutes recovery – set my watch to beep at 19s, first 7 were all under 19, some very comfortably under, final rep i set to 18 and i ran under it – again i think quite comfortably. So i was pretty happy with that session, probably could’ve ran two more reps at sub 19 pace if I had to as i wasnt swimming in lactic afterwards …

[Mccabe]

Mccabe on October 26, 2011 at 8:20 am #111728

Think you should get someone to time these as accurate as they can hand timed. Anything close to 19 should be a jog for you.

[Irish100m]

Irish100m on October 26, 2011 at 9:37 pm #111739

my coach lives in leeds so i can only see him once a week, dunno if there’s anyone else i could get to just stand there and clock it, i’m a lot stronger already though than i was a month ago when i was doing the same session ut not running as fast and having longer recoveries

[Mccabe]

Mccabe on October 27, 2011 at 1:00 am #111740

Fair, just the difference between “easily under 19” and 18.2 for example is big. Makes it easier to quantify improvement. I used to aim to knock off 0.l for my average each time I did 3x3x150

[Irish100m]

Irish100m on October 27, 2011 at 5:13 am #111746

ye i get you it would be more ideal, i’ll see next week if anyone’s knocking about haha

26/10/11

AM – Lifting;

Bicep curls each arm; 14x10kg, 10x14kg, 9x14kg

full squats; 8x60kg, 8x70kg, 10x80kg

good mornings; 10x20kg

bench press with 10x7kg back fly super sets; 15x50kg, 13x55kg, 9x60kg

hamstring curl resistance each leg; 5x40kg, 6x45kg, 6x50kg

tricep dips; 3 sets – lost count as was talking

nordics; 3 sets of 7

[Irish100m]

Irish100m on October 27, 2011 at 5:15 am #111747

PM – core

was very tired; 3 sets of 8x20secs

[Irish100m]

Irish100m on October 28, 2011 at 6:28 am #111793

27/10/11

Tempo session – forgot to take multivit today!

2 sets of 2x100m in just over 12s with 45 secs recovery, 2 mins, 200m in 25.x, 2 mins, 300m in 45secs

4 mins between sets, on second set the 200 was in 26. and I ran 310 in 45 secs

Less intensity as slower speed but short recovery was hard

[Irish100m]

Irish100m on October 29, 2011 at 3:07 am #111814

28/10/11

AM – Big session in Manchester with my coach

Lots of hurdle drills over 6 hurdles

Plyos;

6x jumps on to a low box and stabilising
6x jumps on to a medium box and stabilising
6x drops off a medium box and stabilising
4x depth jumps
6xleft leg jumps onto medium box
6xright leg jumps onto medium box
4x double leg jumps onto higher box, was above my hip height

track session (200mg caffiene)

5×250 with 5 minutes recovery, last rep i had about 6;

32.6, 32.2, 32.6 (big stumble at start), 32.0 and 30.9

track was wet and I’m still in flats so was tough getting going, on the last two i had slight rolling starts but wasn’t quick. very happy with the final rep

[Irish100m]

Irish100m on October 29, 2011 at 6:56 am #111823

28/10/11

PM – Lifting

Good mornings; 10x20kg, 10x28kg, 10x28kg

deadlifts; 10×50, 10×70, 8×85

bench press with 9x7kg back fly super sets; 15x50kg, 13x55kg, 14x60kg

dragons each leg; 6x6kg, 6x7kg, 6x8kg

pull ups; 1×16, 1×16, 1×15

very happy with bench, had a spotter so audience effect helped me smash out that 14 reps … very pleased with considering the big session i had this morning. treated myself to a KFC and a few lindor chocolates this evening. Rest tomorrow but have a lot of uni work to do

[Irish100m]

Irish100m on October 30, 2011 at 6:56 am #111857

29/10/11

Rest day – get so bored on rest days, makes me eat shite like crisps which i normally wouldnt … started loading on creatine, 15g for next 5 days

Also had a massage; calves, hammies, quads, hip flexors, back, shoulders, groins

[Irish100m]

Irish100m on October 31, 2011 at 4:02 am #111877

30/10/11

AM – Grass hills session

4×30 second efforts with 2 mins rec .. 4 mins recovery … 2x30s/1x25s/2x20s/1x15s

extra hour in bed due to the end of BST helped me out on the hills today, also felt like the creatine may have started to have an effect already. That was a much higher volume than what i did on that hill last week (2 sets of 20s/25s/30s/30s). Could’ve done a couple more but I was wearing my old football boots and they were blistering my heels. need to invest in a pair of cross-country spikes

[Irish100m]

Irish100m on October 31, 2011 at 7:16 am #111882

30/10/11

PM – Core

2 sets of 8x30secs, 1 set of 8x20secs …

Big roast dinner for recovery, continuing to load on 15g of creatine

Doing my first assignment for uni so not much time to rest today!

[Irish100m]

Irish100m on November 1, 2011 at 1:20 am #111897

31/10/11

AM – Lifting;

Bicep curls each arm; 12x10kg, 10x14kg, 6x16kg

Full squats; 8x60kg, 8x80kg, 10x90kg

Bench press super setted with tricep dips (30/20/30); 8x60kg, 7x70kg, 7x75kg

Romanian DL’s; 8x40kg, 8x50kg, 8x55kg

Good mornings; 8x20kg, 8x24kg, 10x28kg

Hamstring curls; 2x6x40kg, 2x6x45kg, 2x7x52.5kg

[Irish100m]

Irish100m on November 1, 2011 at 6:11 am #111915

31/10/11

PM – Core

3 sets of 9x20s with no rest, 3 between sets

Added new exercises in such as foot to foot crunch and side plank oblique crunches – very tough!

Eating a lot at the moment, my metabolism has sped up so much. Don’t wanna put too much weight on, but don’t like starving either!

[Irish100m]

Irish100m on November 2, 2011 at 6:49 am #111944

1/11/11

Plyos;

4xdouble legged hops over 8 hurdles
4xleft leg hops over 8
4xright leg hops over 8
6x box jumps (hip height)

Tempo;

5×200, 150, 2x100m in 24. pace (100s were faster) with 5 minutes rec (30 secs between 100s)

Last rep was supposed to be a 200 but i cramped up so bad in my calf at 150 i had to stop and was barely moving. Stretched that out then did the 2×100. These were rain into a headwind and with a slight rolling start

Was so knackered after it, and my heels are badly blistered which isn’t good

[Irish100m]

Irish100m on November 3, 2011 at 3:26 am #111958

2/11/11

Lifting;

good mornings; 8x20kg, 8x28kg, 8x32kg

full squats; 8x70kg, 8x90kg, 10x100kg

bench press super set with 9x7kg back flys; 8x60kg, 8x70kg, 8x75kg

hang cleans; 4x40kg, 4x50kg, attempted a 60kg power clean before the 50kg and failed, what the fuck?

hamstring curls; 2x6x45kg, 2x6x50kg, 1x6x57.5kg, 1x7x57.5kg

pull ups; 1×22, 1×19

Finished loading phase on creatine

[Irish100m]

Irish100m on November 4, 2011 at 7:43 am #111992

3/11/11

Hurdle drills over 6

Tempo (green tea and 200mg caffiene tabs)

150/200/150 … 200/250/200 … 150/200/150

2 mins between reps, 5 after first set, 13 after second set due to worst cramp in my life in my right calf. Think a combo of the cold, tough session, caffiene and creatine loading made it like that. Only taking 5mg a day now and wont take that much caffiene before a tempo sesh like that

times were approx 19/24.high/18.high (headwinds) … 25/33./26 … 19/26/18.high

last set was running on a very tigh calf. very pissed off with that session, felt alright going into the last set as well. Last time i did this i was flooded in lactic

had a massage after

[Irish100m]

Irish100m on November 5, 2011 at 1:27 am #112017

4/11/11

AM – lifting (green tea and 100mg caffiene)

Bicep curls each arm – 10x10kg, 12x14kg, 7x16kg

full squats; 8x70kg, 10x80kg, 12x95kg

bench press super set with 10x7kg back flys; 17x50kg, 15x55kg, 15x60kg

romanian dl’s; 8x45kg, 8x55kg, 8x60kg

good mornings; 8x32kg

nordics; 3 sets of 8

bulgarian squats with 10kg dumbbells; 2 sets of 8

[Irish100m]

Irish100m on November 6, 2011 at 2:49 am #112036

5/11/11

Sand dunes (100mg caffiene)

2 sets of 4 with walk back recovery (2 mins on second set)

3×15 second effort on flat sand, 1×10 sec with 3 mins recovery … 6+ between sets

Oh my dayzzz that was tough. First rep and my quads were burning. First dune we did was actually a double, two really steep hills, had to go up one, hit the peak then up another. very, very tough and fell on my face a couple of times. Second dune was not as steep but still solid, only timed one rep but was in 19s

Then we did the runs on the flat. Absolutely tore away from an 11.0/22.0 runner so that was promising. My other training partner is an 11.2 runner but very explosive out the blocks and he was beating me on the hill which shows how weak my drive phase is … or that I was just knackered from 9 sessions in 6 days BEFORE these sand dunes

Nice evening off and day off tomorrow. Might be testing in the gym Monday

[COV-GOD]

COV-GOD on November 6, 2011 at 4:48 am #112037

Where were the dunes?

I recently spoke to a local farmer who had churned up his fields so we could do some of those sessions lol

Were too far from any beach 🙁

[Irish100m]

Irish100m on November 6, 2011 at 8:59 am #112044

Formby, where all the footballers live!

It was a really nice location to train, and good to change things up. Going to do them once a month till May. 3rd December is the next time we’ll be on there

[Irish100m]

Irish100m on November 8, 2011 at 1:20 am #112068

7/11/11

AM – Lifting;

Back squat; 6x60kg ATG, 6×100 ATG, 6×120 parallel (wanted to go atg but couldnt bring myself to, probably should’ve got someone to spot)

Bench press; 6x60kg, 4x80kg, 3x85kg

Bulgarian split squat each leg; 8x24kg, 8x32kg

Romanian deadlift; 8x50kg, 8x55kg, 8x65kg

Pull ups; 1×22, 1×20

Nordics; 3 sets of 8

Woke up still a bit tired from sand dunes on Saturday! Wanted to test myself on squat and bench, but sort of pussied out and went parallel on the last set of squats as i put it up to 120kg, just a mental barrier really … bench obviosuly easier to make sure i was doing it properly. Havent done max strength on bench in ages and it told, mad the way i can push 8x75kg no bother on the 3rd set with back flys super setted in, but 3x85kg was a struggle!

Making another little change to my diet today(which has included cutting out normal tea, cheese, chocolate) which is drinking organic skimmed milk, there’s so much less fat in it, and hoping that the organic milk contains less hormones in it, a bit worried about the presence of oestrogen in cows milk

[Irish100m]

Irish100m on November 8, 2011 at 9:52 pm #112086

7/11/11

PM – Core;

9x20s, 9x20s, 9x25s

[Irish100m]

Irish100m on November 9, 2011 at 8:15 am #112099

8/11/11

Hurdle drills over 8 ;

3x walkovers on each leg
2x walkovers two over one back each leg
1x side skips each leg (and back)
1xside skip two over one back each leg
2x straight leg round each leg (and back)
1x striaght leg and over each leg
3x walkovers over the next hurdle each leg

Intensive tempo;

5×300 with 5 mins rec, 2×80 with 30 secs

300s were in about 41 secs pace on a very wet,slippy and cold track. went through 100 in 13 each time, 200 in just off 26, so then my watch was beeping for 39s as i was getting near the finish. Managed not to drop off, last one was all out on the last 100

80s were pretty solid. Very tired now.

[COV-GOD]

COV-GOD on November 9, 2011 at 7:59 pm #112104

That’s a solid session, looks like your 200 is gonna get smashed this year.

Training hard 🙂

[Irish100m]

Irish100m on November 9, 2011 at 9:10 pm #112105

thanks bro, is that a decent tempo session ye? i was thinking 41s seemed a bit slow but i was running comfortable 9except the last one) and it was 1500m worh of tempo …

[Mccabe]

Mccabe on November 9, 2011 at 9:43 pm #112106

I’ve seen a 48.0 400 runner do 6×300 off 3 minutes in a similar time so as a 200 runner you are showing good strength.

[Irish100m]

Irish100m on November 10, 2011 at 12:00 am #112109

ahh right, and i’m still a 100m runner really!

[Irish100m]

Irish100m on November 10, 2011 at 12:36 am #112111

9/11/11

AM – Lifting

Bice curls each arm; 13x10kg, 13x14kg, 7x16kg

Back squats; 8x70kg ATG, 8x90kg ATG, 9x100kg past parallel

bench press super set with 8x8kg back flys; 8×62.5kg, 8×72.5kg, 7×77.5kg

romanian dl’s; 8×52.5kg, 8×57.5lg, 10×67.5kg

Bulgarian split squats each leg; 8x32kg, 8×37.5kg

Nordics; 3 sets of 8

[COV-GOD]

COV-GOD on November 10, 2011 at 4:10 am #112116

As an intensive tempo session it’s not far off that for 400 though little longer recovery keeps it in your domain, but very good strength.

In all honesty I would perhaps look at improving time to 40s n maybe reduce recovery, however these sessions an cause a bucket load of fatigue and injuries so be careful 🙁 your running well n your hammy still recovering really

[Irish100m]

Irish100m on November 10, 2011 at 6:33 am #112120

Will try it next time, thanks man, any pointers are welcome. But it was my first time ever i think running that many 300s, and did i mention the crosswind in my face on the bend? 😉

9/11/11 – PM

Core;

2 sets of 9x25secs

normally do 3 sets but pretty tired from lifting and have a big session with my coach in manchester tomorrow (hurdles, plyos and specific endurance) so didn’t want to be too fatigued

[Irish100m]

Irish100m on November 11, 2011 at 4:44 am #112136

10/11/11

warm up hurdle drills

Plyos;

3x double leg hops over 10 small hurdles
2x left hop hops ditto
2x right leg hops ditto
5x box jumps (about a metre high, from a rocking sort of start or a counter jump)

Specific endurance session (100mg caffiene, then 50mg during recovery after second rep)

3x250m from blocks (and reaction) in lane 1 indoors with 15 and 20 mins recovery;

29.72, 29.9, 29.57

pretty happy with that, first time in spikes since I’ve started winter.

I’ve also begun the process of completely changing my blocks settings, been starting with my left leg forward when my right is much stronger, so changing that round. First rep my blocks slipped and i stumbled out badly so that could’ve been a 29.5 or quicker rep as well.

This was all after sitting in 45 minutes of traffic or so (a journey that should take under 45 minutes took nearly an hour and a half).

Feeling good 🙂

[Irish100m]

Irish100m on November 12, 2011 at 1:28 am #112184

11/11/11

AM – Lifting (green tea and 200mg caffiene tab)

ATG back squats; 10x60kg, 10x70kg, 12x85kg

bench press super setted with tricep dips (30/20/25); 12x60kg, 7x70kg, 8x75kg

Romanian dl’s; 8x55kg, 8x60xkg, 8x70kg

Bulgarian slit squats each leg; 8x32kg, 8x40kg

Pull ups; 2×17, 1×16

hamstring curl; 2x6x45kg, 2x6x45kg, 6x55kg, 8x55kg

[Irish100m]

Irish100m on November 12, 2011 at 7:30 am #112193

11/11//11

PM – Core;

9×20 secs, 2 sets of 9x25secs with 3 mins rec

[Irish100m]

Irish100m on November 13, 2011 at 12:51 am #112210

12/11/11

Grass hills (green tea and 100mg caffiene)

4x30secs with 2 mins recovery

4 minutes

2x25secs, 2x20secs with 2 mins

Used my old sprint spikes with 12mm spikes in, felt so much better getting up the hill than in trainers. Legs were pretty heavy from gym so that was good sesh, made up over 5m on my training partner on the last 20 rep and he has very good acceleration/power so i was pleased with that. was very close to being sick after it as well

Was very happy with that training week; no cramps, lifting improving every session and I’m feeling strong on the track. Was good to finally put spikes on on thursday and work on the specific endurance as well 🙂

[Irish100m]

Irish100m on November 15, 2011 at 6:32 am #112284

14/11/11

Co,ing down with quite a bad cold, had nothing in the gym today; did 3x40kg and 2x60kg hang cleans. Then squatted 6x70kg atg which was meant to be a warm up set but was pretty tough, then i couldnt even atg squat one rep of 90 🙁 … so i went home and got some rest. Would love to be in bed but two assignments to do for college this week.

Hopefully i’ll be sorted by tomorrow

[Irish100m]

Irish100m on November 17, 2011 at 12:01 am #112320

15/11/11

Plyos;

5x small box jump and stabilize
5x depth jumps
3x single leg small box jump (each leg)
5xbox jump (above hip height)

Speed endurance from blocks;

2×110, 3×150 at 95% with 8-12 mins recovery

First go out the blocks i got left and didnt catch my partner till about 50m to go, then on the 2nd one i got a really good start and the first 150 we went from blocks and that was ok, last two we went from 3 point.

Stil not feeling 100%, flooded myself with vitamin C though yesterday so felt a lot better

[Irish100m]

Irish100m on November 17, 2011 at 12:08 am #112322

16/11/11

AM – Lifting

Back squats; 8x70kg full, 8x90kg full 6x110kg parallel

bench press super setted with 3×30 tri dips; 8x60kg, 7x70kg, 5×72.5kg

romanian dl’s; 8x55kg, 8x60kg, 8x65kg

pull ups; 3×16

hamstring curls; 10x45kg, 12x55kg, 10x60kg

Still not fully over this cold/bug, lifts were down on everything

[Irish100m]

Irish100m on November 17, 2011 at 9:48 am #112337

PM – Core;

2 sets of 9×25 secs

Didn’t want to do do 3 sets due to fatigue, illness and an essay to finish off for tomorrow. However, I did introduce a couple of new exercises just to keep things fresh

[Irish100m]

Irish100m on November 18, 2011 at 8:11 am #112361

17/11/11

Hurdle drilsl over 6 (green tea beforehand)

100mg caffiene

Tempo session;

2×100/200/250/300 at 85/90% with 3 mins rec, 8 between sets

felt pretty good, stll recovering from this bug. 200s were in 25/6s, 250s in 34.x, last 300 was in 42.x which i was happy with, especially as we ran the 300s wth 2 bends as opposed to 1

[Irish100m]

Irish100m on November 19, 2011 at 12:50 am #112381

18/11/11

AM – Lifting (green tea and 100mg caffiene)

Full squats; 8x70kg, 10x80kg, 12x90kg

bench press super set with 10x8kg back flys; 10x60kg, 8x70kg, 8x75kg

romanian dl’s; 8x55kg, 8x65kg, 7.5x70kg (grip failed me, need some straps)

bulgarian split squats each leg; 10x32kg, 8x45kg

bicep curls each arm; 9x14k, 9x14kg, 4x16kg(short recoveries)

nordic hamstring lowers; 1×8, 2 sets of 10

feeling a lot better in the gym now then i was on monday and wednesday

[Irish100m]

Irish100m on November 19, 2011 at 6:30 am #112389

18/11/11

PM – Core;

9x20secs, 2 sets of 9x25secs

Fish for tea, now to settle down with a big cup of roobios tea, some biccies, and How I met your mother

[Irish100m]

Irish100m on November 20, 2011 at 1:27 am #112418

19/11/11

Grass hills;

3x30secs, 3x20secs, 4x15secs with 2 mins recovery

Was runnign on a more steady hill today, not as steep an incline. Happy with that session as I didn’t have a big break but managed to keep the quality up, on the 15s I was pulling away from an 11.0/22.0 runner easily

[Irish100m]

Irish100m on November 20, 2011 at 8:06 am #112432

19/11/11

PM – Core;

8x20secs, 8x25secs, 8x30secs

Saturday night is treat night; burger, chips and a can of vimto!

[Craig Pickering]

Craig Pickering on November 20, 2011 at 10:22 am #112436

10/11/11

3x250m from blocks (and reaction) in lane 1 indoors with 15 and 20 mins recovery;

29.72, 29.9, 29.57

Feeling good 🙂

I ran a 28.7 250m today and wanted to curl up in a ball

[Josh Hurlebaus]

Josh Hurlebaus on November 20, 2011 at 12:15 pm #112438

19/11/11

PM – Core;

8x20secs, 8x25secs, 8x30secs

Saturday night is treat night; burger, chips and a can of vimto!

Glad to see I’m not the only one who has treat nights. Tonight is a burger, sweet potato fries and a Guinness for me!

I ran a 28.7 250m today and wanted to curl up in a ball

Pffft, that’s only coming through the 200 in 23. ^_^

Not that I’m in any shape to run a 200. Hell, furthest I’ve gone is 75 so far.

Speaking of which, I should go work out. Spent all day watching LOTR.

[Mccabe]

Mccabe on November 20, 2011 at 10:22 pm #109455

250’s are quick indoors. What time are you hoping to run indoors?

[Irish100m]

Irish100m on November 21, 2011 at 2:29 am #111350

Glad to see I’m not the only one who has treat nights. Tonight is a burger, sweet potato fries and a Guinness for me!

Gotta love the treat nights! Although mine didn’t contain alcohol. Today is my rest day and it’s a sunday so i get bored and probably eat a bit too much; had a big bowl of vegatable soup which is of course healthy, but now tucking into 3 crumpets loaded with butter …

I ran a 28.7 250m today and wanted to curl up in a ball

i was feeling it after this session, my coach reckons I was holding back on the first 2 reps as well, still getting used to pacing these length of runs

250’s are quick indoors. What time are you hoping to run indoors?

I have no idea what I can run which is scary and exciting, I wanna see what I run for 300m in sheffield in 4 weeks time, and then running a 200m on the 8th Jan at sport city, then I will see what i can realistically hope to run.

[Mccabe]

Mccabe on November 21, 2011 at 5:10 am #111307

I did 30.0 Eye balls out on the same track I ran 23.4 (indoors) with a 400 back ground. You could probably go quicker than 29.5 if you wanted, sub 22.5 easily I reckon.

[Irish100m]

Irish100m on November 22, 2011 at 12:53 am #112462

21/11/11

AM – Lifting (green tea and 100mg caffiene)

Good mornings; 8x24kg 9warm up whilst waiting for squat rack)

Back squats; 4x70kg warm up, 6x100kg, 4x120kg, 3x130kg

Hang cleans; 3x40kg, 3x60kg, fail at 70kg

Bench; 4x60kg warm up, 5x80kg, 4x85kg, 4x90kg

Romanian dl; 4x50kg warm up, 5x70kg, 5x80kg, 5x90kg

hamstring curl; 6x55kg, 8x65kg, 7x80kg

Working more on strength here than endurance/hypertrophy. Squats are annoying me because i can full squat 90kg multiple times, once i go a bit heavier though i can only really go parallel …

not happy with hang cleans either, and on the last set of romanian dl’s i could fell much of a hmastring stretch/strain, more glutes lower back which i wasnt too happy with

[Irish100m]

Irish100m on November 22, 2011 at 7:14 am #112484

21/11/11

PM – Core (abs and obliques)

9x20secs, 9x25secs, 9x30secs

[Irish100m]

Irish100m on November 23, 2011 at 8:22 am #112521

22/11/11

Plyos;

4×6 hops over hurdles (hip height)
3xlow depth jumps
3xslightly higher depth jumps
3xabove hip height box jumps
1x 45 inch box jump (slight run up)

Speed Endurance;

2x80m, 2x100m, 2x120m at 95% with 6/6/8/8/10 minutes recovery

Went out of blocks for 80s and 100s, still adjusting to new settings, but got a good start on one of them. My training partner has good acceleration and was ahead of me till about 50m on most reps. I had quite an intense session in the gym yesterday but still shouldn’t be that sluggish.

Had a massage affter; calves, hammies, back, shoulders, hip flexors, quads and groins

[griff]

griff on November 23, 2011 at 10:09 am #112527

your bench has progressed well, handling 90kg now with comfort. Squat also , 130kg. You must be bulking up from your previous self.

[Irish100m]

Irish100m on November 23, 2011 at 9:03 pm #112541

I’m now 70kg so yes bulked up, hopefull will mean faster. I’m still very light for a sprinter.

I think maybe another couple of kilos of muscle would be beneficial, then i just need to maintain that whilst getting stronger and more powerful. I’m probably carrying a bit of water weight as well off creatine so once i stop taking that i’ll lose a little bit of weight

[Irish100m]

Irish100m on November 24, 2011 at 12:15 am #112544

23/11/11

AM – Lifting

atg back squats; 10x70kg, 10x80kg, 10x90kg

romanian dl’s; 8x60kg, 8x65kg, 8×72.5kg

bench press with 3×30 tricep dip super sets; 8x65kg, 8×72.5kg, 8×77.5kg

bulgarian split squats each leg; 10x32kg, 10x45kg

bicep curls each arm; 10x14kg, 6x16kg

nordic hamstring lowers; 3 sets of 8

[Irish100m]

Irish100m on November 24, 2011 at 6:52 am #112563

23/11/11

PM – Core

9x25secs, 9x25secs, 9x30secs

[Irish100m]

Irish100m on November 25, 2011 at 8:36 am #112599

24/11/11

Intensive tempo;

2x (120/130/140/150/160) with 3 minutes recovery, 8 between sets

Ran them at about 90% effort, or maybe even slightly faster due to a massive headwind, don’t have nay times unfortunately but i ran hard enough to make myself throw up for the first time this winter! after the first rep we had just 2.5 mins and before the last rep 4 because I had to stretch my calves due to a little niggling cramp, and also having to mark out 10m with my feet for the 160 so our recovery ran over a little bit.

Very tough session in that wind, especially as we were still running quick with a short recovery, and doing 10 reps which we don’t normally do

[Irish100m]

Irish100m on November 26, 2011 at 2:07 am #112614

25/11/11

AM – Hurdle drills over 6
More drlls than usual

Specific endurance (100mg caffiene before session, and another 100mg after the 2nd rep)

300/250/200 with 20 and 25 mins recovery respectively;

Ran in 36.9, 29.58 and 22.37 HT off reaction standing start.

First two reps were in lane 1 indoors which was pretty difficult to manouvre, went through 150 quicker than 18s as my coach blew at 18 and i was past there, then just sort of maintained, didn’t pick the pace up which I could’ve. Ran the 250 going through 125m in approx 14.x seconds, again I was holding back jut a little bit so 95%. Final rep I went in lane 4 indoors, ran quite quick to 150 then nailed it from there.

Pretty disappointed not to drop under 22 but got to take into consideration the following;

1.550m of 95% running in my legs
2.Tight indoor bends
3.Still adjusting to starting off the other leg
4.5th day of training on the run
5.High reps in the gym
6.Only a 12 hour recovery from last nights tempo session where i was sick
7.Only my 4th session in spikes, not much speed in my legs

[Irish100m]

Irish100m on November 27, 2011 at 11:47 pm #112681

27/11/11

AM – Grass hills

3x30secs, 2x25secs, 2x20secs with 2 mins recovery (no sets)

Back on the steeper hill today, and had a huge headwind in my face, gale force, so was a double resistance extensive tempo workout haha. Pretty hard especially with no longer recovery

[Irish100m]

Irish100m on November 29, 2011 at 8:31 am #112696

27/11/11

PM – Core

9x20secs, 9x30secs

[Irish100m]

Irish100m on November 29, 2011 at 8:35 am #112697

28/11/11

AM – Lifting (100mg caffiene)

Back squat; 4x80kg atg warm up, 5x100kg ATG, 4x130kg parallel, 4x140kg parallel

Hang cleans; 3x50kg, 3x60kg

(100mg caffiene)

Bench press; 3x60kg warm up, 6x80kg, 4x85kg, 5×92.5kg

Romanian DL’s; 6x70kg, 6x90kg, 3x105kg (straps broke), 3x90kg

hamstring curls single leg; 8x20kg, 8x30kg, 8x35kg

Used straps on my deadlifts fro the first time, helped a lot, unfortunately one of them was already torn a bit and broke when i was pulling 105kg. I then took a bit of the weight off and lifted 90kg off the floor and then completed three more reps of romanian deadlifts

[Irish100m]

Irish100m on November 29, 2011 at 8:35 am #112698

28/11/11

PM – Core;

9×25 secs, 9x25secs

[Mccabe]

Mccabe on November 29, 2011 at 9:52 am #112701

Did you change your bench press grip in the end? Your numbers have been improving quite nicely.

[Irish100m]

Irish100m on November 29, 2011 at 10:32 am #112706

Thanks lad. I attempted it and didn’t feel comfortable so it’s still quite narrow (shoulder width)

[Mccabe]

Mccabe on November 29, 2011 at 9:35 pm #112723

Fair play good effort. I’m having to pull out of the 300 showdown, haven’t ran anything over 40m quick so far and our winter warm-up is in 12 days. Fancy it over 600?

[Irish100m]

Irish100m on November 29, 2011 at 9:55 pm #112724

Bad score McCabe, looks like me and Cov will have to carry this duel on ourselves

A bit too far for me that haha

[Irish100m]

Irish100m on November 30, 2011 at 9:43 am #112751

29/11/11

PM – Plyos;

6x depth jumps
3x above hip height box jumps
3x standing vertical jumps
2x standing long jumps (2.60m on track though not into a pit)

Speed endurance;

100/110/120/140/160 at 95-100% with 6/7/10/12 minutes recovery

Tested vertical and standing long jump, forgot to measure vertical but the markings are there on the wall so will do that next time.

Was happy with the track session, pullign away from my training partner nicely, wind picking up into our faces on the last 2 reps which wasn’t ideal

Had a massage after; calves, hamstrings, quads and groins

[Irish100m]

Irish100m on December 1, 2011 at 1:17 am #112762

30/11/11

AM – Lifting

Pull ups; 17/15/12 (one minute recoveries and wanted to save energy, was waiting for person to finish on squats)

Deep back squats; 8x70kg, 8x90kg, 8x100kg

Romanian deadlifts; 8x60kg, 8x70kg, 8x75kg

Bench press super set with 10x8kg back flies; 8×62.5kg, 8x75kg, 8x80kg

Bulgarian split squats each leg; 6x40kg, 8x45kg, 8×47.5kg

very happy with that today, feeling strong!

[Irish100m]

Irish100m on December 1, 2011 at 5:56 am #112770

PM – core

10x20secs, 10x22secs, 10x25secs

[Irish100m]

Irish100m on December 2, 2011 at 8:57 am #112798

1/12/11

Hurdle drills over 6

Tempo

5x250m with 5 minutes recovery

Rain, slippy track, headwind on the last 100m and cold … not ideal training conditions. Legs pretty heavy from yesterday’s lifting as well and as in trainers

ran 32.x for the first 3, 33.x or the 4th and 31.highfor the last rep. Legs were like lead after it

[Irish100m]

Irish100m on December 3, 2011 at 12:06 am #112806

2/12/11

AM – Lifting; (greentea and 100mg caffiene)

Back squats; 8×70 deep, 8×95 deep/para 8×105 para

romanian dl’s; 8x60kg, 8x80kg, 9x90kg

(100mg caffiene)
bench press with 2×25 tricep dips super set(forgot to do the 3rd); 8x65kg, 8×77.5kg, 8×82.5kg (spotted on last few)

bulgarian split squats each leg; 8x35kg, 8x45kg, 8x50kg

Pull ups; 18, 16, 15

Feeling pretty tired during this, felt I’d like I’d been clubbed over the back of the head after the split squats

[Irish100m]

Irish100m on December 3, 2011 at 6:34 am #112813

PM – Core

3 sets of 10x20secs

[Irish100m]

Irish100m on December 4, 2011 at 2:26 am #112829

3/12/11

AM – Grass hills (camp hill)

2x30secs, 2x25secs, 2x20secs, 2x15secs … 2 mins recovery, 4 after the 25s

Weather was awful; cold, windy and rain. Also my 7th day on the run so wasn’t up for it but it was good session. Right hmastrign is a bit sore now though

2 weeks till I open up

[Irish100m]

Irish100m on December 6, 2011 at 1:07 am #112906

5/12/11

AM – Lifting (100mg caffiene);

Hang cleans; 3x40kg, 3x60kg

Full back squats (had sotter to make sure was past parallel); 3x70kg, 6x100kg, 4x115kg, 3x125kg

Bench press; 3x60kg, 5x80kg, 3x90kg, 3x95kg (spotted on last two)

Romanian deadlifts; 6x70kg, 5x100kg, 3×105 (straps came loose and weight fell), deadlift 105, 6x105kg

single arm bicep curls; 6x14kg, 5x16kg, 4x18kg

nordic hamstring lowers; 3 sets of 8

PB’s on Bench, deep back squats, curls and romanian dl’s. Happy 🙂

[Irish100m]

Irish100m on December 6, 2011 at 6:35 am #112923

Core;

10x20secs, 2 sets of 10x25secs

[Irish100m]

Irish100m on December 7, 2011 at 6:59 am #112967

hamstring popped at the end of a 60m run tonight

[COV-GOD]

COV-GOD on December 7, 2011 at 9:53 am #112977

Mate! No way 🙁

I don’t wanna say this…..but…….review the intensive! I do think your perhaps doing too much on a consistent basis

It puts a lot of fatigue and tightness in the hammys

Hope it’s not too serious though, make sure your doing what you should now to control it 🙁

[Irish100m]

Irish100m on December 8, 2011 at 9:35 am #113019

you may be right cov, its only a very minor tear in the bicep femoris on the right leg, what is qorrying is that I have never hurt this before, was my semitendinous i hurt last time on that leg

can walk about without a limp and bend and extend leg, should be able to do some light training next week

will probably pull out of my opener on the 17th

[COV-GOD]

COV-GOD on December 8, 2011 at 11:42 am #113035

No probably, your out! Not worth the risk.

Bicep femoris takes more stress then you realise, I tore my right tendon off remember 🙁 bad times.

I don’t wanna tell ya what to do or go against any coaching being given to you.

The other thread about extensive tempo, is worth looking into. And maybe a little of the cf philosophy of 95% and 75% only no in between, perhaps. This is something my guys do with only a couple short cycles of 2 weeks where I include some intensive work. It’s proving really good with the group. Plus the effect on fast twitch isn’t great if used too much. That and the obvious muscle tightness n fatigue.

Also, and some may not agree! But…..I’m not a fan of Nordics! Every single time I have included these in the programme injuries occur eith myself or others. I prefer reverse lunge ( good step back from the knee on lifting leg) mixed with good mornings for my eccentric work. And not least wide stance box squat lol

Really hope it’s not too serious and your ok by Christmas though.

[Irish100m]

Irish100m on December 9, 2011 at 6:03 am #113050

thanks for the advice, will tkae it on board and speak with my coach

[griff]

griff on December 9, 2011 at 7:15 am #113052

fuck that , Ollie, have your lower back looked at , SI joint tightness can cause constant hammy probs, if you in college all day sitting down then putting yourself thru the training regime it can cause the hammy pops, its worth having the SI joint popped occassionally , helps me stay hammy free in my old age, but when i was in my 20s had constant hammy pops due to these unresolved issues. I agree with Cov, no race on the 17th,”If there is doubt, then there is no doubt”

[Mccabe]

Mccabe on December 9, 2011 at 10:50 pm #113065

Chin up mate, you have come back from a lot worse.

[Irish100m]

Irish100m on December 10, 2011 at 1:26 am #113066

Just frustrating that it’s happened again even though I’ve done so much work on strengthening them

what do you mean by gettign the SI joint ‘popped’, tom?

[Josh Hurlebaus]

Josh Hurlebaus on December 10, 2011 at 1:42 am #113067

Agreed with COV and Tom, bud. When I was in college and did more intensive tempo (since I also ran the 400) I was usually tight throughout the posterior and also had SI joint issues which I think stemmed from doing tempo on such a small track.

Ever since I’ve been training on my own I only do one intensive day and one extensive day, and the intensive never goes over about 75 or 80% intensity. I understand you are in a situation where you can’t control the workouts necessarily but it is something to take into mind when it comes to your therapy, etc.

I was given a useful site from mort on the boards here of some SI and lower back therapy you can do on yourself. I use a couple of the self adjustments as part of my warm up as a check to see if there are any issues with mobility, etc. https://thelowback.com/fix.htm

You’ll come back from this.

[griff]

griff on December 10, 2011 at 8:16 am #113085

Just frustrating that it’s happened again even though I’ve done so much work on strengthening them

what do you mean by gettign the SI joint ‘popped’, tom?

Sacro Iliac joint, manipulation therapy , ideally provided by a Chiropractor or an Osteopath, they can manipulate you into certain positions that force the joint to move slightly , this puts movement back into the joint , that might not be there currently due to the accumulation of tightness from all the training you have been doing. The joint can make a popping noise when it frees up, just like cracking your knuckles, apparently the pop noise is more from a release of trapped gas in the joint rather than any dramatic movement.Josh is correct that sometimes you can move it yourself , but its probably worth getting a professional to get a few movements first, I get mine done occasionally when i feel any great tightness in my lower right or left back, also i get a maintanace pop done about once every 3 months tight or not, I have not had any major hammy probs since i started this over the past 5 or 6 years.

[Irish100m]

Irish100m on December 10, 2011 at 8:59 am #113087

I haven’t felt any tightness in my back though? or can it still be tight without feeling it?

[Irish100m]

Irish100m on December 12, 2011 at 4:37 am #113125

Made my hammy a lot worse after havign to run away from 2 men chasing me and my mate with bats last night

got a bad limp, will be out of action race wise till outdoors now probably

[griff]

griff on December 12, 2011 at 7:08 am #113136

Made my hammy a lot worse after havign to run away from 2 men chasing me and my mate with bats last night

got a bad limp, will be out of action race wise till outdoors now probably

should have left themm catch you, probably would have popped your back….

[Irish100m]

Irish100m on December 12, 2011 at 9:32 am #113142

wish i’d cracked one of them to be honest but when someone comes at you with a bat you don’t really think straight

[COV-GOD]

COV-GOD on December 13, 2011 at 1:23 am #113164

have you got sports scholarship? free physio?

You need to make a few decisions when you return though, second hammy pull in short timeframes 🙁

Depending on how you treat it now though, should be ok by xmas i would think, that being said you gotta think that all the main races in 2012 are pretty much done by end of June, you gotta be ready in may to qualify or hit times you need. maybe considering now missing the indoors is a better option

[Irish100m]

Irish100m on December 13, 2011 at 2:33 am #113165

don’t have a sport scholarship or free physio no

i wanted to do indoors though to get a feel for running 200s, lets just see how the next few weeks pan out

[Irish100m]

Irish100m on December 18, 2011 at 3:37 am #113398

just been doing upper body and core recently, managed 5×80, 3×92.5 and 3×97.5 on bench, started squatting as well nothing massive cos i’m scared i’ll hurt the leg; 5×60, 6×80 and 5×100 ATG today

still hurts to stretch the hammy

[Irish100m]

Irish100m on December 19, 2011 at 2:05 am #113411

18/12/11

Bike session;

3 sets of 4x(40 secs easy/20secs hard or flat out)

pretty tough on the quads, no pain in the hammy doing that

[COV-GOD]

COV-GOD on December 19, 2011 at 3:28 am #113414

Keep the fitness up 🙂

Been over a week now though so would be adding stretching n light Swiss ball eccentric roll outs for defo.

You got a plan for rehab ?

[Irish100m]

Irish100m on December 20, 2011 at 1:52 am #113436

19/12/11

bench; 8x65kg, 8x75kg, 8x80kg super set with 8x9kg back flys

atg squats; 8×60, 8×80, 7x90kg – not sure if i always go atg but these deffo were, struggled to get up on the last rep, was only 2 min rec as well

overhead press, bicep curls and bent over rows

[Irish100m]

Irish100m on December 23, 2011 at 7:44 am #113497

20/12/11

Bike session;

3 sets of 4x(40 secs easy/20secs hard or flat out)

pretty tough on the quads, no pain in the hammy doing that

21/12/11

Drills and Lifting

22/12/11

3x(3x100m at approx 70% with 30 secs rec) 4 between sets

[Irish100m]

Irish100m on December 24, 2011 at 3:52 am #113514

23/12/11

Hurdle drills
Multi-direction fast feet
Drills (as per)

top speed/’hamstring ladder’

6x30build up/20m fast

Wasn’t going flat out so not quite a top speed session, was pushing to maybe 90% on the last one, here’s one of the videos, this wasn’t the fastest rep

https://www.facebook.com/home.php#!/video/video.php?v=10150411674941735&notif_t=video_tag

[Irish100m]

Irish100m on December 25, 2011 at 1:49 am #113535

24/12/11

AM -Lifting;

ATG squats; 5×75, 5×90, 5×105

bench; 5×70, 5×80, 4×90

romanian deadlifts; 5x40kg, 5x60kg, 8x70kg

bulgarian split squats each leg; 5x30kg, 5x35kg, 5x40kg

bent over rows; 8x40kg, 8x60kg, 8x75kg

pull ups; 3×18

PM – core;

10x25secs, 10x30secs

[Irish100m]

Irish100m on December 28, 2011 at 2:26 am #113576

27/12/11

AM – Bike session;

3 sets of 4x(40 secs 90-105rpm/20secs hard 165-205rpm)

PM – Core;

10x15secs, 10x20secs, 10x20secs

[Irish100m]

Irish100m on December 29, 2011 at 1:53 am #113630

28/12/11

AM – Lifting

Full squat; 6x80kg, 6×90, 6×100

bench; 6×80, 6×82.5, 6×82.5

romanian dl’s; 6×50, 6×70, 8×80

bulgarian split squats; 6×30, 6×35, 6×40

bicep curls each arm; 6×14, 6×14, 8×16

bent over rows; 8×40, 8×70, 10×80

feel a bit sluggish after the christmas period

[Irish100m]

Irish100m on December 30, 2011 at 4:38 am #113650

got an adductor strain in my right leg (where i had hernia)

think it may have been off split squats but its been tight for a few days

ace

[Irish100m]

Irish100m on January 3, 2012 at 12:33 am #113717

2/1/12

Lifting

full squats; 6x70kg, 6x80kg, 6x90kg

bench press; 6x65kg, 6x75kg, 4x85kg

romanian deadlifts; 6x50kg, 6x70kg, 6x90kg

overhead press; 6×30, 6×40, 6×45

nordic hamstring lowers 3×6

[Irish100m]

Irish100m on January 4, 2012 at 10:12 am #113755

3/1/12

Extensive tempo

2 sets of 110/100/110/100/110 at 75%

groin hurting sopmetimes during the day, didnt hurt to run

[Irish100m]

Irish100m on January 5, 2012 at 2:53 am #113766

4/1/12

AM – Lifting

Full squats; 4x60kg, 3x90kg, 3x110kg, 2x115kg (failed on 3rd rep)

bench press; 3x80kg, 3×85, 3×90

romanian dl; 5×32, 4×90, 3×110, 6×115

pull ups; 25, 22

hamstring curl; 8x40kg, 8×60, 8×70

PM – core;

2 sets of 10x20secs

[Irish100m]

Irish100m on January 6, 2012 at 5:07 am #113802

5/1/12

Extensive tempo;

400/300/200 in 59.6/43.0/26.6 off 2 mins rec, lane 1 indoors

5 mins

300/200/200 … last 200 was in 27, don’t know other times, again 2 mins rec

Wasn’t in shape for that session after a 4 week layoff

[griff]

griff on January 6, 2012 at 6:39 am #113807

good to see your back running with some bit of pace, not bad times, you will bounce back to where you were with a few of those in the tank over the next 2 weeks

[Irish100m]

Irish100m on January 7, 2012 at 2:00 am #113825

6/12/1

AM – Lifting

Full squats; 5x70kg, 5x90kg, 5x100kg

bench; 5×70, 5×75, 5×82.5 super setted with 6x7kg back flys

romanian dl; 5x40kg, 5x65kg, 5x75kg

bicep curls each arm; 5×14, 5×16, 5×16

nordic hamstring lowers; 3×6

PM – Core;

10x20secs, 10x25secs

[Irish100m]

Irish100m on January 7, 2012 at 2:42 am #113826

weighing in at 156 lbs now, or 71kg, was 143 or 65kg at the start of winter training in september

let’s hope this extra muscle bulk pays off

[Irish100m]

Irish100m on January 8, 2012 at 2:51 am #113852

7/1/12

Tempo (green tea before, ran in trainers)

8×150 with 3 mins rec (no big rest)

first 6 were rain in low 19s, last two in just under 19, had a pretty brutal crosswind in my face for the first 50m

[Irish100m]

Irish100m on January 10, 2012 at 12:27 am #113902

9/1/12

AM – Lifting;

Full back squats; 3x90kg, 3x110kg, 2×120

bench; 3×80, 3×85, attempt at 90 (done 97.5 before but got bad pain in joint at bicep insertion)

romanian dl’s; 4×70, 4×90, 4×110

leg press; 6×50+, 5×90+, 5×110+ (don’t know how heavy rest of apparatus is)

good mornings; 6x28kg, 6x32kg

started taking glucosamine just this second cos of joint pain, i’ve been off creatine since i tore my hammy in early december so my strength is down but hopefully the lack of water weight and less tight muscles will counteract that loss in strength

PM – Core;

10x20secs, 10x25secs

Not fdoing too much cos of sore adductor

[Irish100m]

Irish100m on January 11, 2012 at 8:31 am #113929

10/1/12

Plyos;

4xmedium depth jumps
4xlow depth jumps
4xhip height box jumps from standing
2×49 inch (upto my nipples) box jumps with stroll in

Track;

2×90 (30 easy, pick up, 30 pick up and then 30 fast, 30 pick up, 30 maintain)
2×120 (ditto but 40,40,40)
1×150 (easy, pick up, pick up)

Unfortunately my hammy was tightening up otherwise i would’ve done another 150, that alogn with a headwind meant i felt pretty sluggish, but the box jumps were definitely something to be happy about

[Irish100m]

Irish100m on January 12, 2012 at 4:13 am #113946

hammies still being bitches, jus did core today

11/1/12

Core;

2 sets of 10x25secs

[Irish100m]

Irish100m on January 13, 2012 at 7:26 am #113961

12/1/12

tempo;

150/200/150 200/250/200 150/200/150with 2 mins between reps, 8 between sets

times were 19.low/26/high18 … high25/33/26.low … 19/27 (cramping)/19.low

right hammy still tight but got the session out

massage after

[Irish100m]

Irish100m on January 14, 2012 at 5:18 am #113983

13/1/12

Hurdle drills
Plyos;

4xtwo leg over 4 2ft6 hurdles
3xdouble leg contacts over small
3xleft leg
3xright leg

Tempo; (100mg caffiene)

4x300m with 6 mins rec, 8 for last one, ran in spikes on lane 1 indoor track (3 bends)

38.0, 39.6, 39.4, 39.7

Plan was to run the first oen and see if i could run at special endurance speed (35/36) but my hammy was tight and not giving me anything. So we jsut did a tempo session instead. Hammy was hampering my cadence, force and stride length so that was pretty good running I think under the circumstances. Timing was off first movement and first step over line

[Mccabe]

Mccabe on January 14, 2012 at 9:53 am #113994

I love how that session is tempo for you!

[Irish100m]

Irish100m on January 14, 2012 at 10:00 am #113995

one of the hardest sessions i’ve ever done, haha why what woudl you call it?

[Mccabe]

Mccabe on January 14, 2012 at 10:34 am #113997

I always thought tempo was easy (ish) running. When I did that with 4 minutes and 8 before the last I was on my arse for about 10 minutes. Good running though.

*edit – I’d probably call that event or specific endurance for a 400 guy or top end endurance for a 200 guy, I always seen tempo as stuff like 10×200 in trainers

[Irish100m]

Irish100m on January 15, 2012 at 11:13 am #114015

extensive tempo is the ‘easy’ sessions; e.g 8×200 in 27 seconds (would be about 70% off my max)

intensive tempo are runs at 80-90% with short recovery, 6 for me is short

if that was a top end ednurance as you call it, or special endurance as it is more commonly known (runs at sub max/95% pace) so i wouldve been wanting to do 35/26s for a special end. session

[Irish100m]

Irish100m on January 17, 2012 at 9:20 am #114038

15/1/12

Core;

10×25, 10×30 secs

16/1/12

Upper body lifting. didnt do legs cos of hammy and groin issues

[Irish100m]

Irish100m on January 18, 2012 at 9:45 am #114058

17/1/12

Plyos;

4x60cm approx depth jumps
4x45cm approx depth jumps
8x single leg box jumps (4 each) 60cm approx

3xhip height box jumps
3×49 inches (nipple height) box jumps (slight run in)

Accel development;

3x30m 3x40m

couldnt go flat out due to hammy which is better than it was but stil tight

[Irish100m]

Irish100m on January 19, 2012 at 12:18 am #114083

18/1/12

Plyos;

5x hip height box jumps
6xsingle leg depth jumps (3 each)
6xsingle leg depth jumps for distance (3 each)

Lifting;

hang cleans;

3x50kg, 3x60kg

full squats; 5×70, 5×90, 5×100

bench; 5×70, 5×75, 5×85 with 3×25 tri dips superset

overhead press; 5×28, 5×40, 5×42.5

bent over rows; 6×70, 6×80, 6×90

[Irish100m]

Irish100m on January 19, 2012 at 7:50 am #114099

18/1/12

PM

Core;

10x25secs, 10x35secs

still just doing 2 sets cos i don’t want t overwork the goin. The last set is nearly 6 minutes of non stop abs/obliques work so its a killer!

[Irish100m]

Irish100m on January 20, 2012 at 3:34 am #114134

19/1/12

Hurdle drills
Plyos;

4xdouble hops over 10 smasll hurdles (6small, 4 slightly bigger)
3xleft leg
3xright leg

Special Endurance (100mg of caffiene);

3x250m with 20 mins rec, lane 1 indoors (2 bends) in spikes including RT;

29.3 (100mg caff)
28.6
28.9

This was with a sore adductor,tight hammy and i hadn’t had a shit either so that was weighing me down, also a day after squatting for first time in 9 days, pretty happy with that. getting back into some shape

[Irish100m]

Irish100m on January 21, 2012 at 3:24 am #114162

So i went to see a physio who works with a lot of funded athlete and is employed by the english institute of sport, he believes i have weak glutes, poor pelvic stability and missfiring nerves (bicep fem fires too early for example). so got a few exercises and stretches to help with those issues. even though my hammy and adducotors currently hurt he rckosn i should still train, as long as the pain doent increase during training

[Mccabe]

Mccabe on January 21, 2012 at 10:29 pm #114178

How did he figure out about the misfiring nerves? I feel your pain on the not having a shit before training also.

[Irish100m]

Irish100m on January 22, 2012 at 2:02 am #114184

He was doign some strength tests and soem stretchign and my hammy was pulling/straining too early so he believes they were missfiring, and the glutes werent working as much

[Irish100m]

Irish100m on January 22, 2012 at 2:04 am #114185

21/1/12

Max.V;

6x30m build up, 20m fly

Couldnt go flat out but was still moving pretty fast considering the pain and tightness in hammy and that it was my sixth day on the run

[Irish100m]

Irish100m on January 24, 2012 at 9:04 am #114284

23/1/12

AM – Core;

10×30, 10x35secs

PM – Lifting;

Hang cleans; 2x60kg, 3x65kg

Deep back squats; 3×90, 3×110, 3×115

bench; 3×80, 3×90, 3×92.5

dragons; 2 sets of 5x5kg each leg

doing pelvic stability and glute strengthening exercises whilst i’m at home as well

[COV-GOD]

COV-GOD on January 24, 2012 at 9:26 am #114287

You still struggling with the leg? :-/

[Irish100m]

Irish100m on January 24, 2012 at 9:32 am #114289

yep 🙁 can still run, and at a decent pace as the 28.x 250s from lane 1 indoors testify, but cant get into 5th gear and its hurting quite a bit, adductor hasnt been so bad recently though

[COV-GOD]

COV-GOD on January 24, 2012 at 10:19 am #114291

Could be more ofa nerve restriction now, through the scar tissue.

It’s common! Just add a few nerve stretches see if that helps

[Irish100m]

Irish100m on January 25, 2012 at 1:11 am #114319

do ou know any? physio gave me one where i sit on the end of a bed (or something where my feet dont touch the floor) i curl in a ball, then ‘unfold’ and stretch my legs out whilst straightening my back and pushing my chest out

[COV-GOD]

COV-GOD on January 25, 2012 at 4:31 am #114327

Lol that’s a stupid question lol

Best 2 I have found are:
First is simple and mainly for the legs nerve mobilisation. Sit on the floor and put your heals up on the bed/bench etc, try learning forward towards your legs. Hold, and then rock your knees up and down (like your hyper mobilising the knee joint) but just far enough to feel but not too much

Second, sit on the edge of the bed/bench etc, go into a star position extend arms and legs wide and pushed out. Then dorsiflex your feet and wrists ( open palm outwards) look down but keep arms up and slightly behind, bend forward (stay in the extended star position) until fully stretched, and then ‘bounce’ the stretch in the position but not hard

Try these, should help 🙂

[Irish100m]

Irish100m on January 25, 2012 at 7:19 am #114329

thanks a lot, its getting frustrating now and the pain seems to be moving up to the glute … could this be anything to do with sciatica?

24/1/12

Plyos;

5xdouble leg hops over normal hurdles
5xdepth jumps for height (straight leg)
3xsingle leg depth jumps for distance
4xhip height box jumps

Max V. (but not flat out);

5×30 build up/30m fast

[COV-GOD]

COV-GOD on January 25, 2012 at 11:47 pm #114356

thats more likely deferred pain due to nerve impingment by scar tissue, so in theory nerve stretches should help

[Irish100m]

Irish100m on January 26, 2012 at 9:16 am #114365

is acupuncture any use?

25/1/12

AM – core;

2 sets of 9x30secs

PM – tried some lifting but was absolutely jaded after uni

[Irish100m]

Irish100m on January 27, 2012 at 10:02 am #114382

26/1/12

Tempo

8×200 with 3 mins rec

all in approx 26.x in trainers, lactic built up quite a bit on the last couple, not a nice session especially in lane 1 all the way and in very cold temperatures

[Mccabe]

Mccabe on January 27, 2012 at 10:26 am #114383

Was that session linked to the picture that just went up on your FB by any chance haha good session though.

[Irish100m]

Irish100m on January 27, 2012 at 9:02 pm #114390

haha yes it was mate, i dunno if 26. was too slow but i was bearing in mind what people have said about either going 95 or 75 and nothing in between, got a session in about an hour so couldnt have something too taxing on the cns

[Mccabe]

Mccabe on January 27, 2012 at 9:38 pm #114393

Keeping in mind you are a 100/200 I think the speed and recovery was good, can always go quicker the next time you do it.

[Irish100m]

Irish100m on January 28, 2012 at 3:12 am #114398

27/1/12

Hurdle drills
plyos over 11 small hurdles;

4xdouble leg hops
2xsingle leg hops each leg
2xalternate leg
2xalternate bounds (no hurdles)

6x150m (150mg caffiene), lane 4 indoors with spikes, 5 mins rec, 8 for last two

17.9 hammy ridiculously tight
17.1
17.1
17.6
17.8
18.2

shitty session, though only 14 hours rec from 8×200 last night

went to see physio afterwards, worked on my hams and glutes with what looked like dildo, felt a lot looser

nerve trapment is a fucking bitch, why wont they just behave and let me run when my hammy is storng and healed

[Christopher Glaeser]

Christopher Glaeser on January 28, 2012 at 12:50 pm #114408

nerve trapment is a fucking bitch, why wont they just behave and let me run when my hammy is storng and healed

One of my wife’s coworkers at the local club is beyond amazing when dealing with these types of issues. Have you sought out a professional who can address this?

Best,
Christopher

[Irish100m]

Irish100m on January 29, 2012 at 3:02 am #114413

[quote author="Irish100m" date="1327700544"]nerve trapment is a fucking bitch, why wont they just behave and let me run when my hammy is storng and healed

One of my wife’s coworkers at the local club is beyond amazing when dealing with these types of issues. Have you sought out a professional who can address this?

Best,
Christopher[/quote]

I’m seeing a physio who is employed by the english insitute of sport and works with funded athletes, does that count as a professional?

[Christopher Glaeser]

Christopher Glaeser on January 29, 2012 at 8:23 am #114418

I’m seeing a physio who is employed by the english insitute of sport and works with funded athletes, does that count as a professional?

Yes, wishing you a speedy recovery.

Best,
Christopher

[Irish100m]

Irish100m on January 30, 2012 at 3:27 am #114429

thank you

29/1/12

AM – Max V.

3x30m build up 20m fly
3x30m build up 30m fly

Neural stretches are working as I had very minimal pain when running 🙂 unfortunately hurting once i’ve finished but it’s moving in the right direction now … flys were ok nothing spectacular but havent domne much speed work so it’ll take time

PM – Core;

10×30, 10×35

Neural stretches and massage – no pain in the hammy 🙂

[Irish100m]

Irish100m on January 31, 2012 at 8:35 am #114281

30/1/12

Lifting;

hang cleans; 2x60kg, 2x65kg

full squats; 3x100kg, 3x110kg, 1x120kg

bench; 3×80, 3×85, 3×90

straight leg dl’s; 5×20, 5×32, 5×32 (dont wanna put too much strain on the hammy)

pull ups; 24 and 20

dragons; 3 sets of 5x6kg

Pretty happy with squats, Continuing to do neural stretches, pelvic stability exercises and glute strengthening througout the day

Opening up at Birmingham Games this coming sunday over 200m, just hope the nerve problem is resolved by then

[Mccabe]

Mccabe on January 31, 2012 at 9:00 am #114273

Good luck lad, that track is crazy quick. What time would you be happy with (all things considered) if you don’t mind me asking?

[Irish100m]

Irish100m on January 31, 2012 at 11:31 pm #114143

thanks lad, if i don’t go under 22 i will not be happy

though i do have to take into account it is my first race, and i am always slow first race (11.7 first season, went onto run 11.2 … 11.8 -3, 11.25 -1, 11.1 -wind but no gauge)

also that i missed most of december and sunday wasthe first time i’ve gone flat out since i got injured, but i would still be missed if i’m still stuck in 22s

[GoingsGone]

GoingsGone on February 1, 2012 at 1:26 am #114123

is this gonna be an indoor meet?

[Irish100m]

Irish100m on February 1, 2012 at 3:04 am #114125

seeing as its about 6 degrees celcius round here, then yes!

no outdoor meets in the uk till late march

[COV-GOD]

COV-GOD on February 1, 2012 at 5:19 am #114118

Lol yeah it’s pretty darn cold here 🙁

But we’re still too lazy to get over to brum to train warmth lol

Your able to do 28s repeats over 200, you will be fine.

I will be there on Sunday watching 🙂

[Mccabe]

Mccabe on February 1, 2012 at 5:50 am #114119

6 degrees is tropical compared to what I have in Cardiff haha

[GoingsGone]

GoingsGone on February 1, 2012 at 6:20 am #114106

a sub 22 indoor 200 is fucking blazing.. good luck!

[Irish100m]

Irish100m on February 1, 2012 at 9:46 am #114129

31/1/12

Plyos;

6xdepth jumps
4xhip height box jumps
3x vertical jumps (forgot to measure but PBs!)

3x250m lane 1 outdoors with 20 mins rec;

29.7, 28.9, 30.3 (the fuck?)

was being timed by a lad, who was stopping the clock when i put my hand up on the far side of the track, so maybe that explains the slow times as he would have to react to me putting my hand up, and i would have to react to crossing the line … very, very cold night and there was a cross wind on the track, in my face round the bend and also on the back straight finish (so 200m worth of headwind). my hammy tightened up before the 3rd one as well

Maybe not a bad session then in reflection, and the last time may have been an anomoly as on simnilar sessions i’ve been consistent

[COV-GOD]

COV-GOD on February 1, 2012 at 9:46 am #114102

Tbf it was minus 2 at the track tonight lol

I did one run then backed off n went indoor for a circuit lol

[Irish100m]

Irish100m on February 1, 2012 at 9:47 am #114462

Lol yeah it’s pretty darn cold here 🙁

But we’re still too lazy to get over to brum to train warmth lol

Your able to do 28s repeats over 200, you will be fine.

I will be there on Sunday watching 🙂

will be good to meet you mate, why not competing?

[Irish100m]

Irish100m on February 1, 2012 at 9:50 am #114463

ye it was deffo colder than 6 degrees tonight

[COV-GOD]

COV-GOD on February 1, 2012 at 9:10 pm #114345

Who said not competing 😛 lol

Im doing the 4 on saturday, though I too have had last 3 weeks out due to my tendon problem so not expecting anything too fast this weekend (the cold is killing my tendon lol)

[Irish100m]

Irish100m on February 1, 2012 at 9:17 pm #114474

ohh right haha, ahh shit that sucks mate, you said you had been training well though so hopefully not lost too much fitness

[Irish100m]

Irish100m on February 2, 2012 at 12:41 am #114478

1/2/12

AM – Power/speed lifting session;

4x above hip height box jumps

hang cleans; 4×20, 4×30, 4×40, 4×45

hang snatch; ditto

full squat jumps; 5×30, 5×50, 5×60

bench; 5×30, 5×35, 5×45

power lunges with 2 kilo bar above head; 3 sets of 6(3 each leg)

felt pretty explosive considering i only had 15 odd hours recovery from 3×250 last night, on the hang snatch i would probably have to lower the weight for real explosive power/bar speed. Jump squats felt really good though, if a little weird, was wodnering if on the 30kg reps i was going too high …

[COV-GOD]

COV-GOD on February 2, 2012 at 3:14 am #114482

Yeah was all going great tbf, split 4 in 46.9 on the tue n then on the thurs did 300 n it just popped slightly 🙁

But trained last night just did the one rep as was damn cold 250, 28.3 lol seems we’re all doing 250s lol

We have last activation session today for my sprinters and then top end runs tomorrow 🙂

Jump squats are weird one, as in theory dependant on body weight 20-40kg is the best range for maximal power [removed]as long as you can land ok) but I tend to go heavier also to attack the full curve

[Irish100m]

Irish100m on February 2, 2012 at 3:49 am #114484

you’re moving, man!

well in another thread nick said 20-50% of 1RM, so the other day i one rep’d 120kg squating as deep as possible, though that was after hang cleans, 3×100 squat and 3×110 squat so i could probably look at doing 130 1 off atm

[Irish100m]

Irish100m on February 2, 2012 at 8:51 pm #114508

1/2/12

PM – Core;

9x30secs, 9x35secs

[Irish100m]

Irish100m on February 3, 2012 at 10:49 am #114524

2/2/12

tempo;

2 sets of 110/100/110/100 with 30 secs recovery and 6 mins between sets

[Irish100m]

Irish100m on February 4, 2012 at 9:09 am #114544

3/2/12

Plyometrics;

3xsingle leg hops 20m on each leg
2xbounds 20m

Top speed/speed endurance;

4x50m build up 50m fly with 10 mins recovery

Wanted to practise the first part of my 200m race, unfortunately the indoor 200m track was closed because of squash championships so just had to use my normal track in freezing conditions!

Racing on Sunday over 200m at Birmingham Games, havent ran a 200m on a banked track since december 2008 and that was my only race, did 200 indoors in early 2009 but they were on a 300m flat track. Starting may be an issue! In good shape though, jusy unsure if the raw speed will be there and if this bastard hamstrign will let me run

[Irish100m]

Irish100m on February 6, 2012 at 5:31 am #114591

torn hammy coming off the first bend

6th tear in 19 months, probably a year in total training time, dunno if i can really carry on like this

[griff]

griff on February 6, 2012 at 6:09 am #114593

sorry to hear that mate, some time out and proper diagnosis needed, dont let it beat you

[Craig Pickering]

Craig Pickering on February 6, 2012 at 7:45 am #114599

Do you have any hamstring issues during training? Can you run flat out in training, pain free?

[Irish100m]

Irish100m on February 6, 2012 at 9:54 am #114601

i had been training pain free this week

the couple weeks previous it had been hurting

before all my other tears it had been fine

[COV-GOD]

COV-GOD on February 7, 2012 at 3:05 am #114612

irish the vids are up, if you wanna look at it.

Appears as though you defo tried to up your stride rate in the straight, and then ping

[Irish100m]

Irish100m on February 7, 2012 at 6:17 am #114617

https://www.athleticos.org/coverage/247911-2012-Birmingham-Games/video/596893-Senior-Men-200m-Heat-8

yeh that was the plan – about 85% to 50m then just go for it

[Irish100m]

Irish100m on February 20, 2012 at 3:39 am #114862

17/2/12 – gym including squats and hamstrign dragons, light strsight leg dl

18/2/12 – bike sesh, 2 sets of 4x40secs easy/20secs fast (90rpm/210-250rpm)

19/2/12 – same bike session and core in pm; 2sets of 9x25secs

[Irish100m]

Irish100m on February 21, 2012 at 1:37 am #114879

20/2/12

Lifting;

hang cleans; 3x50kg, 3x60kg

full squats; 3×90, 3×100, 3×110

bench; 3×75, 3×85, 4×90

pull ups; 1×22, 1×14(mate was talking to me)

hamstrign dragons; 3 sets of 5x5kg each leg

[Irish100m]

Irish100m on February 22, 2012 at 7:01 am #114915

21/2/12

plyometrics;

6xdepth jumps
3xright leg hops
3xleft hops 20m
4xbounds 20m

6x60m strides

[Irish100m]

Irish100m on February 23, 2012 at 12:44 am #107687

22/2/12

plyometrics;

3xhip height box jumps
3xhigher box jumps
4x depth jumps (height)

med ball slams x6

power/bar speed lifting;

hang snatch 3x(4x28kg)

jump squats; 5×40, 5×45, 5×50

bench; 5×30, 5×40, 5×42.5

straight leg dl; 3x6x28

power lunges; 3 sets of 3 on each leg

[Irish100m]

Irish100m on February 24, 2012 at 7:01 am #114950

managed to catch flu so i’m fuckeddd

[Irish100m]

Irish100m on February 29, 2012 at 7:03 am #115032

28/2/12

fiurst session in a eek due to flu

plyometrics

5×4 hurdle hops
3xhip height box jums
3xchest height box jumps
3x20m bounds

6x30m build up 20m pick up in flats

hammy is geting there

[Irish100m]

Irish100m on March 1, 2012 at 7:55 am #115048

still feeling affects of illness, very jaded, and over 20 kilos down on my bench and squat in the gym today, pathetic

lost half a stone/3 kilos as well despite not vomiting once whilst ill, and nor did i have the shits

[Irish100m]

Irish100m on March 2, 2012 at 8:00 am #115062

1/3/12

plyometrics;

6×5 hurdle hops
4xlow box deth jumps for height
4xslightly higher depth jumps for height
3xhip height box jumps
3xchest height box jumps with run in
2xleft leg hops 20m
3xright leg hops 20m
2xbounds 20m

build ups in spikes;

6x30m build up 20m pick up

getting a bit faster, no pain

[Irish100m]

Irish100m on March 3, 2012 at 4:12 am #115069

2/3/12

Lifting;

deep squats; 4×90, 3×100, 3×105

bench; 4×70, 3×80, 3×85

straight leg dls; 5×50, 5×60, 5×65

split squats with dumbbells; 5x20kg, 5x24kg, 5x24kg

pull ups; 2×20

dragons; 3x5x5kg

i’ve lost weight since i’ve been ill; now 68kg/10st10/150lbs

[Irish100m]

Irish100m on March 4, 2012 at 5:39 am #115089

3/3/12

Hurdle drillsover 6

accel development

3x30m, 3x45m (approx) from three point start in spikes

felt a bit sluggish off the mark, still holding back a bit with the hammy, but its getting there

i think i’ll break down in the training session before i’m due to run on the olympic stadium at the british uni champs

[Irish100m]

Irish100m on March 6, 2012 at 1:05 am #115134

5/3/12

Lifting (100mg caffiene)

deep squats; 4x90k, 4×100, 4×110

hang cleans; 3×55, 3×65

bench; 4×70, 4×85, 3×90

straight leg dls; 5×55, 5×65, 5×75

split squats (barbell); 6×28, 6×28, 6×32

pull ups; 23, 19

hamstring dragons; 2x(6x5kg)

Happy with that, lifting same numbers as two weeks ago but 3 kilos/6lbs lighter 🙂 bodes well

[Irish100m]

Irish100m on March 7, 2012 at 1:43 am #115155

5/3/12 – PM

core; 2x(8x25secs)

[Irish100m]

Irish100m on March 8, 2012 at 4:03 am #115192

6/3/12

Plyos;
5xhops over 4 hurdles
6xbox jumps
2xsingl leg hops each leg
2xaltenrate bounds

accel;

4x20m with approx 15kg sled
4x35m from three point start

able to go pretty hard today on the hammy

[Irish100m]

Irish100m on March 8, 2012 at 4:08 am #115193

7/3/12

lifting;

deep squats; 3x100kg, 3×110, 2×115 (failed 3rd rep)

bench; 3×75, 3×85, 3×92.5

straight leg dls; 4×65, 4×75, 4×85

overhead press; 3×40, 3×50, 3×55

hamstring dragons; 2 sets of 6x5kg

[Irish100m]

Irish100m on March 8, 2012 at 9:45 am #115200

7/3/12

PM – core;

2x(9x25secs)

[Irish100m]

Irish100m on March 9, 2012 at 8:44 am #115231

8/3/12

hurdle drills over 6

EXTENSIVE tempo;

6x200m in 27/28s with 2 minute recovery

after reading a lot on here tha intensive tempo wasnt good for a 1/2 sprinter i decided to do extensive tempo, felt like i hadnt really trained though …

[GoingsGone]

GoingsGone on March 9, 2012 at 9:19 am #115232

extensive tempos usually are used to help your legs and body as a whole feel refreshed. and if you felt like you could have done more I would suggest to go 8-10 reps. I would suggest not to drop the IT all together, just not every single day.

[Irish100m]

Irish100m on March 10, 2012 at 7:47 am #115266

9/3/12

power/speed lifting session;

6xbox jumps
2x(6xmed ball slams

jump squats; 5x20kg, 5×40, 5×50
hang snatch; 5×20, 5×30, 5×30
bench; 5×20, 5×30, 5×40
power lunges; 3 sets of 6 with 2kg bar

felt really springy and powerful today, i then did a light introduction session on the TRX machine, its basically a big frame with pulleys on, good for core exercises, will do proper session on it next week

[Irish100m]

Irish100m on March 11, 2012 at 5:57 am #115292

10/3/12

plyometrics;

5x4hurdle hops
10xdepth jumps
3x20m bounds

speed endurance;

60/80/100/100/80/60

didnt get a sleep till 3 as i was at this girl i’ve been seeings, and i was a bit tired from trainign throughthe week, therefore i felt a bit sluggish. runnign over that distant at pace was also a bit dauntin with my hamstring injuries recently

[Mccabe]

Mccabe on March 11, 2012 at 6:16 am #115294

Lad

[COV-GOD]

COV-GOD on March 11, 2012 at 6:22 am #115295

Dude do ya business n go home 🙂 your at uni and training 😛 lol

[Irish100m]

Irish100m on March 12, 2012 at 9:30 am #115328

speed merch on the track and an endurance god in the bedroom, cov 😉

[Irish100m]

Irish100m on March 12, 2012 at 11:59 pm #115334

12/3/12 am

Lifting (200mg caffeine);

deep squats; 3x100kg, 3×110, 3×120

hang cleans; 3×60, 3×65

bench press (sore elbow joint); 3×70, 3×87.5, 3×90

straight leg dl; 3×65, 3×85, 3×95

hamstring dragons; 3 sets of 6x5kg

gained 2 pounds since last week, dunno if thats muscle or a bit of fat from pigging out on the weekend

[Irish100m]

Irish100m on March 13, 2012 at 10:49 pm #115350

12/3/3 PM

Core;

TRX machine;

3x10xrows
3x10xpress ups
3x10xjackknives
3x10xrunning drill
3x10xthis on each side https://www.youtube.com/watch?v=eTz3U86qxrw&feature=player_embedded
3x10lateral abs rotations
3x10xbarbell rotations (with 5kg on)
3x10xhanging crunches/hanging leg raises

New type of core workout for me, instead of doign stuff off my back now doing it standing up

[Irish100m]

Irish100m on March 15, 2012 at 2:51 am #115391

13/3/12

box jumps (wanted to do bounds but sore knee)

accel developlemtn;

15kg sled pulls over 20mx4
2x30m flat
2x40m flat from 3 point

felt quite powerful and explosive today,

[Irish100m]

Irish100m on March 15, 2012 at 2:53 am #115393

14/3/12 AM;

lifting;

deep squats; 5x70kg, 5×90, 5×100

bench; 5×70, 5×75, 5×82.5

straight leg dl’s; 5×50, 5×60, 5×80

pull ups; 20,13 (dont wanan hypetrophy)

hamstring curls; 8×37.5 5×50, 5×60

[Irish100m]

Irish100m on March 15, 2012 at 5:52 am #115430

14/3/12 PM

core; trx machine, cable rows etc

[Irish100m]

Irish100m on March 16, 2012 at 11:45 pm #115470

15/3/12

plyos;
4×10 double leg pencil hops over
3×10 single leg hops
3xbounds

speed endurance;

70m/90/110/90/70 at 90-95%

felt pretty sharp, still holding back a bit but felt so much better than i did doign a similar session last saturday, and this was after quite a heavy weights session the day before

[Irish100m]

Irish100m on March 16, 2012 at 11:50 pm #115471

16/3/12

speed/power lifting

med ball slams
box jumps

hang snatch; 5x20kg, 5×25, 5×30

hang clens; 5×30

jump squats; 5×20, 5×50, 5×60

bench; 5×20, 5×30, 5×40

power lunges; 1×4, 2sets of 3 (each leg)

felt powerful, the jump squats in particular on low weight were good and the higher box jumps just below chest height felt really comfortable

[Irish100m]

Irish100m on March 19, 2012 at 5:34 am #115533

17/3/12

3x120m at 95%

first one felt realy good into a headwind, second one i felt a bit of tightness below my glute but was still swift, 3rd i had to stroll over the line as a precaution

feelign some pain today now in my hamy when stretching, just gotta hit the nerves stretches, damn

[Irish100m]

Irish100m on March 19, 2012 at 11:51 pm #115546

19/3/12

Lifting (200mg caffeine)

deep squats; 3x100kg, 3×120, 3×125

hang cleans; 2×60, 2×65

bench; 3×70, 3×90, 3×92.5

straight leg dl; 3×60, 3×80, 3×100

overhead press; 3×40, 3×50, 2×55

bulg split squats; 3×40, 3×50, 3×60

good work out, felt comfortable at 120 on squats, might attempt a +2xbodyweight deep squat next week (140, bodyweight is 69)

[Irish100m]

Irish100m on March 20, 2012 at 6:54 am #115551

19/3/12 PM

core

[Irish100m]

Irish100m on March 26, 2012 at 7:22 pm #115636

20/3/12
plyos
accel

3x20m sled pulls, 3x30m sprints 3 point… hammy tight

21/3/12 bench 3×70, 3×90 and then core

24/3/12

plyos – 4xdouble leg hops for height, 3xsingle leg hops for height, 4xbounds

accel – 5×30, 1x40m sprints from 3 point, hammy getting looser

[Irish100m]

Irish100m on March 27, 2012 at 12:28 am #115645

26/3/12 – am

lifting(200mg caffeine);

deep squats; 3x100kg, 3×110, 2×130

bench; 3×72.5, 3×82.5, 3×87.5

hang cleans; 2×60, 2×65

split squats; 3×50, 3×55, 2×65

hip thrusts; 3 sets of 5×60

[Irish100m]

Irish100m on March 27, 2012 at 4:29 am #115657

26/3/12 pm

core; trx machine, cable rotations, barbell rotations, hanging crunches

[Irish100m]

Irish100m on March 28, 2012 at 4:49 am #115634

27/3/12

plyos over 7 cones;

5xdouble leg hops
4xsingle leg each leg
3xbounds (no cones)

accel dev.

2x20m, 1×30, 1×40, 2×50

felt pretty sharp out of blocks for first time in a while, beat my training partner considerably over oen of the 50s and he’s a fast accelerator

lovely weather ot train in today, glutes goign a bit tight after last rep

[Irish100m]

Irish100m on March 29, 2012 at 7:38 pm #115705

28/3/12

just a light lifting and core session in one;

deep squats; 5x90kg, 5×100

bench; 5×70, 5×80

hip thrusts; 5×60, 8×70, 8×70

core; barbell rotations, hanging crunches/leg raises, trx machine, cable rotations

[Irish100m]

Irish100m on March 30, 2012 at 6:10 am #115796

29/3/12

plyos;

3x20m double leg hops
3xsing leg hops
5xhurdle hops 5 hurdles
6xdepth jumps low box

extensive tempo; 8×150 with 2 mins rec

ran most in 19s/20s but hte middle ones crept up a notch, felt relaxed doing them all though

[Irish100m]

Irish100m on March 30, 2012 at 10:17 pm #115804

30/3/12

plyos/speed lifting

4×6 med ball slams
box jumps double leg and single leg (lost coutn, about 8 in total maybe)

hang snatch; 5×20, 5×20, 5×30

jump squats; 5×40, 5×50, 5×60

bench; 5×30, 5×40, 5×45

depth jumps; 2×4

power lunges; 3×3 each leg

[Irish100m]

Irish100m on March 31, 2012 at 11:30 pm #115833

31/3/12

2x250m lane 1 outdoors (100mg caffeine)

couldve done 3 as that is a session i have usually done, but taking precautions with the neural tension in my hammy and glute. felt pretty strong, jsut didnt have a huge pick up of speed. didnt get clocked but felt similar to my 27.x runs indoors in trainign earlier this year

[Mccabe]

Mccabe on April 1, 2012 at 12:41 am #115836

27.x indoors or out is dirty, can’t wait to see what you run this year.

[Irish100m]

Irish100m on April 1, 2012 at 4:24 am #115838

what dya think it equates to over 200? thanks mate jsut hope i can stay fit

[Irish100m]

Irish100m on April 1, 2012 at 4:56 am #115839

sorry, my memory was on the blink, my best 250m session was 29.3 28.6 28.9 from lane 1 indoors

feel rubbish now haha

[Mccabe]

Mccabe on April 2, 2012 at 1:44 am #115851

For me 23.0 has always equalled to around 30.0 but I imagine that relationship would change the quicker you get. In the 21’s easy mate.

[Daddy cool]

Daddy cool on April 2, 2012 at 5:29 am #115854

Your 250m in 27sec sounds very good.

I was trying my best 250m in training camp. First run 3x200m `6 (24sec) and then 250m 100% (31,3sec). Previously day test: flying 20m at 2.01.

[Irish100m]

Irish100m on April 2, 2012 at 6:16 am #115857

Your 250m in 27sec sounds very good.

I was trying my best 250m in training camp. First run 3x200m `6 (24sec) and then 250m 100% (31,3sec). Previously day test: flying 20m at 2.01.

unfortunately i havent ran a 250 in 27 my memory was just playig tricks haha, though i do think i can run a high 27 in training soon

[COV-GOD]

COV-GOD on April 2, 2012 at 6:33 am #115859

You got a training plan for Portugal?

I have a few 250s planned out there 🙂

I equate low 28 to be mid to high 21. Similar to what McCabe said really, my best so far being 28.3 I too hoping to go sub, would be a good training run

[Irish100m]

Irish100m on April 2, 2012 at 7:53 am #115863

not yet, will speak to the coahc when i see him thursday, with my neural tension i sort of just need to take each day as it comes, and probably train like an athlete 15 years older than myself to make sure it doesnt get too bad 🙁

might jump in on a 250s session though

[Irish100m]

Irish100m on April 2, 2012 at 11:38 pm #115855

2/4/12

lifting (200mg caffeine);

deep squats; 3x100kg, 3×110, 1×135 (failed coming up on second attempt)

bench press; 3×70, 3×80, 1×95

straight leg dl; 3×70, 3×80, 3×90

overhead press; 3×40, 3×50

split squats; 3×50, 3×60, 3×65 each leg

was meant to be doing a session with s and c coach to help with oly lift technique, however he got the times wrong the stupid mong even thoughi text him twice saying 11, had to drive 25 minutes all the way back to my own gym then to do the session

got physio later

[Irish100m]

Irish100m on April 4, 2012 at 6:01 am #115899

3/4/12

plyos

blocks; 2x30m, 3x40m

feeling the nerve impingement in my glute just, not a bad session considering

[Irish100m]

Irish100m on April 6, 2012 at 7:15 am #115945

5/4/12

hurdle warm up

2×300 with 30 mins rec;

35.8, 36.0 reacting to whistle from other side of track in lane 1, standing start

pulled my adductor in warm up, still got the sesh out, first 200 was into a gale but was through 200 in under 23 on both runs, havent done much if aNY speed endurance since i tore my hammy at the beginning of feb

nerve impingement wasnt as bad today

[Irish100m]

Irish100m on April 8, 2012 at 7:32 am #115974

travelling to monte gordo in portugal tomorrow for 10 days, hope the weather stays good and my hamstring healthy, see you all soon!

[Irish100m]

Irish100m on April 19, 2012 at 3:48 am #115912

just back from porutgal, here’s what i did out there. weather wasnt great, only session i did in the sun was the very last one (250s) and the beach session first day which was just to shake the legs out. in ok shape though and managed 9 days training on the run with no physio. happy days

8/4/12 – beach sesh 0 8x15secs at about 80% with 1 min rec

9/4/12 – am;
lifting – 100mg caffeine and a red bull;

deep squats; 3x100kg, 3×110, 2×130
cleans; 1×40, 2×60, 2×70
bench; 3×70, 3×80, 2×92.5
sl deadlift; 3×70, 3×110, 3×115
split squats; 3×50, 3×60

pm – core (and worst quad cramp in world 🙁 )

10/4/12 – accel; 3x60m, 2x80m

11/4/12 – hurdle drills and plyos on grass; hurdle hops, longer hurdle hops, bounds, double leg hops for height

12/4/12 – speed endurance;

200mg caffeine, 3x220m from lane 1; no time, 24.52, 24.5 ht with rt. first 120m into big headwind, last 100 little tailwind but stand blocking wind mostly there 🙁

13/4/12 – speed lifting( 100mg caffeine);

box jumps upto chest height

cleans; 2×50, 1×75, 1×80

jump squats; 5×20, 5×55, 5×65

bench; 5×20, 5×40, 5×50

power lunges; 3×3

14/4/12 – speed endurance;

4x120m, only got clocked on the 3rd one and that was 12.9 with reaction. track was cold and wet as it was raining. feeling strong but not fast or coordinated, still tryign to find rhythm

15/4/12 – core; barbell rotations, hanging crucnhes, 5kg plate rotations, front/press/side plank workout (on 2 or 3 points etc, very hard) and crucnhes with 5kg plate

16/4/12 – lifting(250mg caff);

deep squat; 3×70, 3×100, 1×120, fail at 140, parallel 135, fail at deep 1357

cleans; 2×60, 1×75, fail at 85 (technique is shite)

bench; 3×70, 2×90, 1×92.5

sl deadlift with regular deadlift to lift first; 3×80, 3×110, 2×120

17/4/12 – speed endurance (neuron);

2x250m; lane 1 – 28.7, lane 3 – 28.3 (PB)

pretty happy with that considering the massive headwind first 150m when im tryign to get moving, then not gettign much help down the home straight, also no rest day in 9. my glute had been nigglign all week, as had an inflammed joint/tendon/ligament behind my left knee. not a bad weksx training, all track sessions done on my own as well as our group was mainly diustance runners except for a female sprinter and a 400m runner who didnt do any sessiosn with me, so couldve goen faster with a partner (arousal etc)

[Irish100m]

Irish100m on April 20, 2012 at 6:16 am #106901

19/4/12

plyo; 4xdouble leg hops over 6
2xsingle leg hops over 6
3xbounds

max v.; 2x20m flys, 2x30m flys, 1x40m fly with 30m roll in

had a slight tailwind and felt seriously quick, was grewy and cold on the track so stark ontrast to my last day in portugal, but felt sharp for the first time in ages. turnover was really quick and crisp

[Irish100m]

Irish100m on April 20, 2012 at 10:38 pm #106886

20/4/12

plyos and speedlifting;

box jumps

med ball slams

depth jumps

cleans; 2x50kg, 2×60, 2×70

jump squats; 5×20, 5×40, 5×50

bench; 5×20, 5×30, 5×40

standing vertical jump; x3, best was 68cm or 27 inches, but this was after a whole session, my best in the winter when fresh was 70cm. feeling quite explosive and springy at the moment especially on depth jumps

[Irish100m]

Irish100m on April 23, 2012 at 7:32 am #113194

22/4/12

Meet at my training track, cold weather and lashing rain beforehand. knee tendon was still giving me grief and also woke up with a sore throat, blocked nose, headache and a temperature, or a cold haha!

200m – 2nd in 22.2 HT. Glute nerves were tight in warm up went about 85% out the blocks, was aiming to go flat out from 150 but cos of the crosswind i panicked and didnt pick up the pace, tried to then off the bend but had nothing in my legs then. at about 150 a 47. 400m runner who won our national u20 indoor title started to come into my peripheral vision. I tightened up and he went past me and i continued to tie up tryign to chase. Took Neuron before race

100m – 1st in 10.7. Only had an hour recovery and i was fucked after the 2. Did a few strides in trainers and then a few accels to warm up about 30 mins prior to race, took 200mg of caffeine as well. Got a decent start and pulled away to win easily, switched off a little bit as i was conscious about the hammy, also had calf cramp in warm up.

Very happy with the 100m time as i never open quick; here is my opening and closing times of my ‘full’ seasons, though my 2010 season finished in June when i was due to peak in july for national schools champs as i had the previosu 2 seasons;

2008; 11.7ht – 11.2/11.22 (+1)
2009; 11.8 (-4) – 10.88 (1.7)
2010; 11.25 (0.1) – 10.73

most of my training has been geared towards 200m but maybe im still a 100 man!

[Craig Pickering]

Craig Pickering on April 24, 2012 at 12:48 am #113215

Nice work. Where did you get the Neuron from?

[Irish100m]

Irish100m on April 24, 2012 at 3:20 am #113218

thanks mate, I got a scoop off Michael Rimmer in monte g, and today i used my mate’s who is going to win the t12 800 and 1500 at the paralympics

how sre you getting on?

[Craig Pickering]

Craig Pickering on April 24, 2012 at 6:12 am #113270

Yea Im alright thanks. I was just wondering where you got it from, cos I haven’t seen it on sale anywhere. Its good stuff!

[Irish100m]

Irish100m on April 24, 2012 at 6:36 am #113274

when’s your opener? yep i’ve just been looking and there’s only one us site that seems to have it, how much of the stuff do uka give you?

it’s brilliant, got a buzz for both my 1 and 2, only downside was i ddint get asleep till after 3am! Need to take the neurOFF next time

[Irish100m]

Irish100m on April 24, 2012 at 8:38 pm #113348

Racing over 100 and 200 next Saturday at Loughborough, a track that seems to produce good times

Hopefully run under 10.75 as athletics northern ireland will provide support for european meets then

[Irish100m]

Irish100m on April 25, 2012 at 9:56 am #113152

knee is fucked, physically couldnt run tonight

[Mccabe]

Mccabe on April 25, 2012 at 5:46 pm #113155

Sorry about the knee mate. Have you looked into EAP meets? The standard in the 400 is 48.50 which in the 100 you must be better than the equivelent I’m sure, they pay for flights and hotels.

[Irish100m]

Irish100m on April 25, 2012 at 7:29 pm #113156

they dont unless you get the invite standard which is a lot higher, i wanted to do geneva in 2010 i had the open standard and i got a lane but it was 500 pound for me and me dad to fly over and stay just one night for one race, way too dear

[Irish100m]

Irish100m on April 26, 2012 at 5:39 am #115417

25/4/12

bench; 3×60, 2×85, 1×95

overhead press; 4×40, 3×50

core; hanging leg raises, barbell rotations, front, press and side plank circuit, med bal side to sides

[Irish100m]

Irish100m on April 27, 2012 at 8:17 am #116106

26/4/12

ran a 120 against a lad who’s ran 11.2 and absolutely tore him apart, big distance so was feelign great, but htne on the second rep my knee was fucked so oculdnt run. seeing physio tomorrow, probably wont be racing saturday now, was meant to be doing a 1 and 2 in loughborough

[Irish100m]

Irish100m on April 28, 2012 at 12:56 am #116115

Saw the physio, got a tight popalitillus (sic) behind my knee and that has caused nflammation in the tendosn round my knee, had to get m legs shaved to put kinesio tape on and had a lot of manipulation done there to try and release the popatillus

[Craig Pickering]

Craig Pickering on April 28, 2012 at 7:08 am #116127

It my experience, needles really help that muscle relax. Its hard to stretch properly, and its quite deep, so hard to release with hands.

[Irish100m]

Irish100m on April 28, 2012 at 8:32 am #116131

ok thanks, will look into that

[Irish100m]

Irish100m on April 29, 2012 at 11:41 pm #116152

popliteus has significantly dcreased in tenderness, but the pes anserinus is still excrutiangly painful

i actually have no luck

[Irish100m]

Irish100m on May 11, 2012 at 1:35 am #116260

Ran on olympic stadium having not trained proeprly in 2 weeks, was less than 10 degress and wet trck i ran 22.01 into a -0.5 in my heat. Fast bend but died a bit on the straight. knee was still a bit sore, i’d had 4 hours sleep and my stomach was upset from overdosing and mixed NSAI’s

in my semi, with about an hour recovery i ran 22.17 again into a slight headwind, bend has been clocked at ht 10.7 several times, i died an absolute death on the straight

track is fast but the 50 min call room (with these hamstrings) and cold weather negated that

[Irish100m]

Irish100m on May 11, 2012 at 2:27 am #116261

9/5/12

First lifting session ith legs in 3 weeks

squats; 4x55kg, 4x80kg, 4x100kg

bench; 4×70, 4×75, 4×85

sl deadlift; 4×60, 4×70, 4×75

clean; 1x55kg (was goosed and hammy killing)

hamstrign dragosn; 2 sets of 5x6kg

[Irish100m]

Irish100m on May 11, 2012 at 2:31 am #116262

10/5/12

First track session since racing Sunday;

Hurdle drills
6x box jumps

3x30m
3x60m (n/a, 6.87, 6.93)

the 60s got electronic timed including RT, first one i went through the beam coming back and lost the time, second one was 6.87 and last one 6.93. My 30 was clocked at 4.01 so 2.86 flying 30 which is pretty sharp considering my knee is currently on ice due to pain and I strained my hammy sl deadlifting yesterday

[COV-GOD]

COV-GOD on May 11, 2012 at 2:59 am #116263

Ah your back, all hail mike lol

I only just read ur messages lol

Good runs at the bucs though should be happy and with those 60s not bad at all, looking good

[Irish100m]

Irish100m on May 12, 2012 at 6:48 am #116290

11/5/12

Lifting and core;

squats; 3×70, 3×100, 4×120

bench; 3×80, 1×95

barbell rotations, hnging leg raises and crunches, front, press and side plank circuit

[Irish100m]

Irish100m on May 12, 2012 at 10:52 pm #116295

12/5/12

Speed endurance;

3x120m with 12 mins rec

felt pretty sharp, but legs are so heavy now. knee didnt hurt much, if at all so thats a positive. Running at Trafford on tuesday night if good people turn up i should be up agaisnt 10.7x guys

[Irish100m]

Irish100m on May 14, 2012 at 7:59 am #116306

13/5/12

plyos/speed lifting;

med ball slams
double leg hops
depth jumps
box jumps

cleans; 2×50, 2×60, 1×70
jump squats; 5x20kg, 5×30, 5×40
bench; 5×20, 5×30, 5×40

resting tomorrow, racing Tuesday, if I dont run under 10.7 I’ll be pissed!

[Irish100m]

Irish100m on May 16, 2012 at 8:15 am #116341

RACE

1st in 10.83 +0.9

ran at 7pm, we had hailstones earlier today, the track was completely soaked and it was below 10 degrees C

Had to rush my warm up as we were late due to traffic and didnt get as many accels and flies to warm up as i would normally like. start was ok but not great, pick up from 30 odd metres felt insane, and i felt jerky and awkward last 30. tensed up quite a bit, just need to get my rhythm back. Knee still hurting and left hammy has gone tight post race

took some caffeine powder straight before it, felt gooooood. also feel like i wouldve ran a lot faster with a second race

Running at Loughbrough next Sunday, the meet in May which is a bit of a curtainraiser, usually get really good weather and favourable tailwinds so hopefully nail a big pb there

[COV-GOD]

COV-GOD on May 16, 2012 at 9:06 am #116343

You mean this Sunday?

That’s not a bad time at all, now just add that speed endurance for the 2 🙂

[Irish100m]

Irish100m on May 16, 2012 at 10:31 am #116345

ye this coming sunday, took a bit of a scalp in the from of the english schools 200m champion (21.44 pb, 21.6 indoors this season) and he got out on me as well!

no more 200 for me as i need to stay healthy and that bend can cause problems, should change the name of this log!

[Irish100m]

Irish100m on May 16, 2012 at 10:32 am #116346

https://www.athleticos.org/video/635161-100m-heat-1

im in lane 4 in yellow

[griff]

griff on May 16, 2012 at 5:44 pm #116350

Nice run man , I notice u drifted across your lane to the left after first 2 steps , could be costing you a few decimals on the clock

[Mccabe]

Mccabe on May 16, 2012 at 7:36 pm #116351

That looks like the shitest conditions I have ever seen at a Trafford open!

[Irish100m]

Irish100m on May 16, 2012 at 8:52 pm #116352

thanks lad, that’s probably cos my left knee can’t stabilise and produce as much force as the right at the moment which would cause the imbalance and make me shift over

[Irish100m]

Irish100m on May 16, 2012 at 8:54 pm #116353

haha mccabe it was atrocious we had hailstones that morning, what do you guys reckon an extra 10 degrees celcius and a hot dry track is worth?

[griff]

griff on May 17, 2012 at 12:05 am #116355

10 degrees , and a 1.8 tail wind then 10.62 is on

[Irish100m]

Irish100m on May 17, 2012 at 3:29 am #116356

16/5/12

lifting and core;

squats; 3×70, 3×100, 3×110, 3×120

straight leg dl’s; 3×20, 3×40, 3×50, 3×60

barbell rotations; 20x20kg, 20×22.5, 20×25

hanging raises and crunches; 30, 30, 40

single legjack knife with press ups; 10, 11

front, side and press plank circuit

[Irish100m]

Irish100m on May 19, 2012 at 1:53 am #116378

17/5/12

hurdle drills

max velocity;

(all with 30m run in);

2x20m flies, 2x30m flies, 2x40m flies

felt pretty good, knee wasnto too sore but there was a swirling wind which didnt help, the 20s felt much better than hte longer flies

18/5/12

plyos and speed lifting;

med ball slams
depth jumps
single leg hops
bounds
box jumps

cleans; 2×60, 1×70, 1x75kg
squats jumps; 5x20kg 5×40, 5×50
bench; 5×20, 5×30

3xvertical jump

[Irish100m]

Irish100m on May 21, 2012 at 9:04 am #116417

20/5/12

Meet – 1st in 10.84 -1.6

When am I gonna get nice conditions haha? Again weather ranging from 10-12 degrees, feeling a bit colder with wind chill, absolutely no sun. Had a 2 hour drive to get there so my hammy and knee were a bit tight. This was my best executed race so far of the season, only the last 30m or so felt a bit ragged and that’s again down to the knee injury puttign me off balance, lack of speed endurance and a bit of tension/tightening up.

For reference regarding what others have race, my race included a 6.79/10.66 guy, who’s ran 10.83 already ran 10.97 … in the race before me a lad who went 10.59 and 10.66 first race (on a cold day) ran 10.88, a lad who ran 10.32 in perfect conditions last week ran 10.69 etc etc … i know i can run a 10.6x now just get me ok weather, don’t even need good weather just a slight tailwind and at least 18 degrees celcius and i’ll be flying haha

here’s the race

https://www.vincosport.com/videos/809-100m—men-d/

[Irish100m]

Irish100m on May 23, 2012 at 5:21 am #116442

22/5/12

accel session;

2x30m, 2x40m from blocks

jsut a light session as I’m still a bit tired from Sunday and I’m racing in Ooordegem, Belgium this weekend

[Irish100m]

Irish100m on May 24, 2012 at 3:24 am #116462

23/5/12

Box jumps

cleans; 2x60kg, 1x70kg

Squats; 3×100, 3x110kg

bench; 3×80, 1×90

felt knackered especiallky on bench, not a good sign for sturday, saw physio and he loosen up my popliteus behind the knee, car broke down on the way home haha

[Irish100m]

Irish100m on May 24, 2012 at 3:26 am #116463

heres another view of my race from sunday

https://www.athleticos.org/coverage/249345-2012-Loughborough-International-Athletics-Meet/video/635996-LIA-Mens-100m-Guest-D

[Irish100m]

Irish100m on May 25, 2012 at 8:28 pm #116469

24/5/12

speed endurance;

3x120m flat out

felt really sharp, did the first two on my own and the last one with my training partner, he went hte lane inside and was up on me but at 40 i just accelerated away from him so easy, beat him by over 5 metres (11.16 pb) so bodes well.

Had no bother with my knee, unfortunately i may have strained my right adductor slightly as it is tight and has a knot in it

flying to Belgium tonight and competing at the International Flanders Athletics Meeting in Oordegum. New mondo track so it should be fast, hot and supposedly favourable winds, PB time!!

[Irish100m]

Irish100m on May 29, 2012 at 12:03 am #116491

26/5/12

1st – 10.89 in B race at the IFAM in Oordegum, Belgium

Wind reading was a minus 0.2, but judging by the hurricane in my face when warming up on the backstraight, and by the times it mustve been a -2.0 at least! I beat two high 10.6 guys who ran 10.9x in the race and the Irish youth record holder who’s recently ran 10.75 and 21.44, the latter into a headwind … he ran 11.07

I had to fight for this win, which is great cos my last three 100m victories i’ve won comfortably, so it’s good to know I can fight it out last 30m and take the win.

Weather was clear blue skies and hot, the track was good, the organisation was poor, around 12 women 100 heats before me so i prob overcooked the warm up, and of course the wind was shite. But i know i’m in high 10.6 shape at the moment, a fella i beat at luffbra by 0.13 ran 10.76 this weekend with a 0.3 following wind

Going to try and forget about times now if possible, nd just focus on winning, next stop is Northern Ireland Champs in Belfast

[utfootball4]

utfootball4 on May 29, 2012 at 12:14 am #116492

Haven’t been following your journal – last I saw you were dealing with hamstring issues and prepping for the 200…

[Irish100m]

Irish100m on May 29, 2012 at 5:31 am #116498

hamstring issues were neural, they are beign kept under control through neural stretching

thought moving upto 200 was the right idea due to poor start, strong max V. However, it seems I am pretty strong when it comes to finishing a 100m, but not a 200m. My trainign suggested i would run well over 2 because I was very strong at repetitions at 80-90% with short rec in training, however I don’t think I have the capability to maintain top speed/95% very well. Being 5ft8 with a huge reliance on a high stride frequency doesnt help either

Sticking to the 100 now, my training until recently has all been geared towards 200, so now when i really start tapering and training specifically for the 100 i should fly

[utfootball4]

utfootball4 on May 29, 2012 at 6:39 am #116499

hamstring issues were neural, they are beign kept under control through neural stretching

thought moving upto 200 was the right idea due to poor start, strong max V. However, it seems I am pretty strong when it comes to finishing a 100m, but not a 200m. My trainign suggested i would run well over 2 because I was very strong at repetitions at 80-90% with short rec in training, however I don’t think I have the capability to maintain top speed/95% very well. Being 5ft8 with a huge reliance on a high stride frequency doesnt help either

Sticking to the 100 now, my training until recently has all been geared towards 200, so now when i really start tapering and training specifically for the 100 i should fly

Happy to see all is well!! How did you come to the conclusion on your hammy? I’m sure your fitness levels are great from all of the work in the 80-90% range… If you don’t mind could you share your bw/sq/pc/bp/30 and 60m numbers and the changes you made to your training going from 200 to 100…..

[Irish100m]

Irish100m on May 29, 2012 at 6:49 am #116500

thanks to the physio i started seeing in february

ye ok, it’s in kg though;

bodyweight; 69kg

1rm;

deep back squat; 135kg

power clean; 75kg (never been taught the technique)

bench press; 95kg (3×97.5 when 71kg and on creatine)

60m in competition; 7.05i from 2010

60m in training using gates; 6.87i

Changes basically are more accel work, more max v and speed endurance is now in the 60-120m range, rather than the 250-300m range

[Irish100m]

Irish100m on May 30, 2012 at 5:17 am #116508

28/5/12

Lifting

Back squats; 4x40kg 3×90, 3×110, 3×125

bench; 4×60, 3×75, 3×80, 3×85

sl deadlifts; 4×20, 3×60, 3×80, 3×100

overhead press; 3×40, 3×45, 1×50

still a bit tired from all the travellign at the weeekend (clcocked up the miles walking), also lifting without caffeine so i’m a bit down than usual, but running fast so no bother

[Irish100m]

Irish100m on May 30, 2012 at 5:20 am #116509

29/5/12

Extensive tempo;

6x150m with 2 minutes recovery in 20secs

Just a nice recovery session to give the CNS a break from all the high neural stuff i’ve been doing. Also a bit of a shock to the system as I havent done short recovery in a while, means the body won’t plateu from doign the same sessiosn all the time

Gettign lovely weather, great to train in

[Irish100m]

Irish100m on May 31, 2012 at 5:07 am #116529

30/5/12

core;

barbell rotations; 24x20kg, 24×22.5lg, 24x25kg

hanging raises and crunches; 3×15+15

6kg med ball side to side; 3x30secs

front plank, side plank and press plank circuit

[Irish100m]

Irish100m on June 1, 2012 at 5:55 am #116572

31/5/12

Hurdle drills

speed endurance/max v.

2x150m indoors; (50accel/50float/50fly)

Well i felt super quick today, coach reckons he clocked the first one at 15.9 and the second at 15.5, but i’m getting them at 16.0 on the video, seeing as i chilled on the bend and it was indoors i’m guessing im closer to the real time; here’s the videos.

first rep;

second rep;

[Irish100m]

Irish100m on June 2, 2012 at 9:53 pm #116582

1/6/12

Max V.;

2x20m flies (30m build up)
1x30m fly (30m build up
2x30m flies (30m max accel)

[Irish100m]

Irish100m on June 5, 2012 at 7:49 am #116611

2/4/12

Depth jumps
Box jumps
Single leg hops
bounds
bench press for speed; 5x20kg, 5x30kg, 5x40kg

[Irish100m]

Irish100m on June 5, 2012 at 8:22 am #116614

4/6/12 Meet – Northern Ireland Senior Champs;

Heat – 1st, 11.13 -1.7

Final – 1st, 10.87, don’t know wind yet but felt like a big minus

Knee was hurting so much after my sessions on thursday and friday. In my heat i felt really sluggish out the blocks, got ahead at 50 and just killed the gas and strolled over in 11.13. Wasnt a bad time considering my start, the wind, the cloud filled skies and the 12 degrees C/54 degree farenheit temperatures, and how much I shut down.

Then for my final I iced my knee and put on compression stockings post race, and an anti-inflaamatroy gel on my knee. i ttok caffeine about half an hour before my final but then the final got delayed by 20+minutes so the buzz probably wore off by then.

My start in the final wasn’t the best, the lad who i ended up beating got out like a rocket, has a 60 pb of 6.80 and accelerates like a ferrari. by 60 it was over but i kept my head, battled and went past him at about 80 to win by 0.05.

Poor conditions but still should’ve ran faster, hitting the sort of plateu i hit in june in 2008, 09, and 10 before injury. Feel like i should take this week and weekend off cos of my knee and also to recharge the batteries, but i’m meant to be running for my club in the leagues here, and also i’m chasing the UK Olympic Trials qualifier of 10.80 which i have to run by 17th june, the meet i have on the 16th is on a mondo track but a very windy one at that …

[Irish100m]

Irish100m on June 5, 2012 at 10:07 am #116616

https://ireland.flotrack.org/coverage/249398-Northern-Ireland-and-Ulster-Senior-TF-Championships-2012/video/639667-100m-M-Final

video of the final

[Irish100m]

Irish100m on June 5, 2012 at 10:12 am #116617

https://ireland.flotrack.org/coverage/249398-Northern-Ireland-and-Ulster-Senior-TF-Championships-2012/video/639670-100m-M-h2

video of heat, i wear yellow vest in both

[Mccabe]

Mccabe on June 5, 2012 at 8:30 pm #116621

Good running mate, consistent.

[Irish100m]

Irish100m on June 5, 2012 at 10:11 pm #116622

kid i beat by 0.18 last week goes and runs a legal 10.72 this weekend, pissed off isnt the word

[Irish100m]

Irish100m on June 8, 2012 at 7:59 am #116663

6/6/12

core

7/6/12

plyos;

3x double leg hops
2xsingle leg hops each leg
2xbounds
6xbox jumps

accel from blocks;

3x30m, 2x40m

felt really tired before hand, poor diet on monday evening/tuesday, lack of sleep last night and a clsoe friends mother’s funeral so a bit emotionally drained as well. felt ok once i got goign though. Meet in birmingham saturday

[Irish100m]

Irish100m on June 12, 2012 at 10:08 pm #116724

9/6/12

meet – 6th – 11.02 (+0.9)

was cold and cloudy but no excuses that was a poor run, people i ran faster than at loughborough were in the 10.6x range. I’m just completely jaded, 10th race in less than 8 weeks, barely any sleep or good food this week, few days off to recuperate

[Irish100m]

Irish100m on June 13, 2012 at 6:21 am #116716

12/6/12

accel;

3x60m from three point start

needed to waken up from saturday, felt a lot moree fluent but my groin was really tight and sore

[COV-GOD]

COV-GOD on June 13, 2012 at 7:25 am #116740

Neuron?!?

[Irish100m]

Irish100m on June 13, 2012 at 8:42 am #116715

dont take it

[COV-GOD]

COV-GOD on June 13, 2012 at 8:52 am #116743

I remember you had in a early race that’s all wasn’t sure if you still were.

Have you changed your training emphasis much since deciding to stik at the 100 ?

I think your right though perhaps a few too many races and not enough consistent training, when is your next planned race?

[Irish100m]

Irish100m on June 13, 2012 at 7:38 pm #116746

its too much hassle to get hold of, just use myprotein caffeine powder which has given me a buzz everytime except for saturday

training is focused on 100m, i had a bad race it was bound to happen., look at bolt slowest final time one week, one of his best ever runs the next, i’ll put down a pb in bedford this weekend

[COV-GOD]

COV-GOD on June 13, 2012 at 10:15 pm #116751

haha good man

[Irish100m]

Irish100m on June 13, 2012 at 10:23 pm #116752

13/6/12

box jumps x6
depth jumps x8
double leg hops x3
single leg hops x2
bounds x2
bunny hops x3

bench press; 2×20 fast, 2x30kg fast, 3×80, failed at 1×90 – not good ….

[Mccabe]

Mccabe on June 13, 2012 at 10:42 pm #116753

Why are you using such little weight on the fast reps?

[Irish100m]

Irish100m on June 13, 2012 at 10:43 pm #116754

so it’s reallllllly fast

[Mccabe]

Mccabe on June 13, 2012 at 10:50 pm #116756

You would move that bar so fast it would probably wrench your arms out of socket if you did it maximally! I’d use at least 40 kg for it if not more mate.

[Irish100m]

Irish100m on June 15, 2012 at 3:18 am #116774

Couldnt even get a stride out today, need a few more days off. Shattered

[Irish100m]

Irish100m on June 20, 2012 at 6:59 pm #116904

19/6/12

accl;

3x30m, 1×40, 1x60m all from blocks

didnt feel strugglis or down or drained so all positive, was on my own so hard to tell how fast i was going

[Irish100m]

Irish100m on June 22, 2012 at 3:44 am #116915

20/6/12

lifting;

cleans; 2x40kg, 2x60kg, 2x65kg

deep squats; 4x50kg, 3x80kg, 3x100kg

bench; 3×70, 3×80, 3×85

hmastring good mornings and dragons

[Irish100m]

Irish100m on June 22, 2012 at 3:46 am #116916

21/6/12

top speed;

4×30/40m flies, wanted another one but cut short by staff jobsworths, long sotry involving a national elite performance centre and a whole bunch of school children

[Irish100m]

Irish100m on June 22, 2012 at 11:43 pm #116923

22/6/12

plyos;

box jumps
depth jumps
double leg hops
single leg hops
bounds
3xshort accels in flats

[Irish100m]

Irish100m on June 26, 2012 at 2:11 am #116948

Irish u23 100m champs;

straight final; 10.79 – (0.1) – but it was a definite headwind with readings of -1.5 and -2.0 for the races previous to mine and it didn’t die down

return to form after my fatigue issues, happy with the win, the lad i beat by 0.05 in northern ireland i beat by 0.19 here so I’m improving. Two lads got out ahead of me the lad in 2nd and the lad in 3rd 911.0x) so shows I still have a lot to work on on my accel but my pick up at 50 was really good

Hard to get up for that meet due to cold weather, cloudy sky, headwinds and a wet track, plus the atmosphere was completely dead. straight final is never great either

as a side note the lad who won the junior race before me ran 11.07 9wind was -1.5), he ran 10.87 on this track the weekend before with a legal wind. So i know i’m in low 10.6 shape with good conditions maybe even sneaking under 10.6

[Irish100m]

Irish100m on June 27, 2012 at 7:11 am #116982

https://ireland.flotrack.org/coverage/249510-Woodies-DIY-Junior-and-U23-Championships-of-Ireland/video/644268-100m-M-U23-Final

race from sunday

[Irish100m]

Irish100m on June 28, 2012 at 4:22 am #117000

27/6/12

deep squats; 3x60kg, 3×100, 2×110, 2×120

cleans; 2×60, 1×70

bench; 4×70, 3×80, 2×85

straight leg dl’s; 4×60, 3×80

[Irish100m]

Irish100m on June 29, 2012 at 8:37 am #117084

28/6/12

60/70/80/90m flat out

felt pretty sharp, lot of wind swirling about, legs were heavy from lifting but fine once i warmed up, did one accel in wamr up where i felt more explosive than ever

[Irish100m]

Irish100m on July 1, 2012 at 4:05 am #117105

29/6/12

plyos and core

[Irish100m]

Irish100m on July 5, 2012 at 12:14 am #112734

3/7/12

max v;

3x20m flies, 2x30m flies with 30m build up

[Irish100m]

Irish100m on July 7, 2012 at 5:33 am #115369

5/7/12

speed endurance;

2x120m

my ‘PB session’, felt really crisp, like i was floating when running, but fast as well, hopefully things startign to come together for a big one … i ran 10.88 this weekend 3 years ago as a raw, 9st 17 year old off minimal, basic training. surely i should be running at least low 10.5s now?

two days rest now before racign sunday at Irisn national senior champs. Its a fast track, but we’ve had flash floods here today so dont know what the weather is goign to be like

[Christopher Glaeser]

Christopher Glaeser on July 7, 2012 at 5:49 am #115370

surely i should be running at least low 10.5s now?

Do you have a recent time for your 30 meter fly?

Best,
Christopher

[Mccabe]

Mccabe on July 7, 2012 at 6:22 am #115372

You have had injuries mate, it will come.

[Josh Hurlebaus]

Josh Hurlebaus on July 7, 2012 at 6:37 am #115373

You have had injuries mate, it will come.

Agreed man, keep with it. Your time (and times) will come.

[Irish100m]

Irish100m on July 7, 2012 at 8:47 am #111685

[quote author="Irish100m" date="1341619448"]surely i should be running at least low 10.5s now?

Do you have a recent time for your 30 meter fly?

Best,
Christopher[/quote]

I dont have a time for 30m fly, but in may after my knee injury started to settle a little bit i rn a 4.01 30m and a 6.87 60m on the next rep through timign gates, so it would be around 2.86