Steve Mc’s Training Journal

    Posted In: Training Journals

        • Participant
          Steve Mc on June 11, 2009 at 10:16 pm #15866

          Hi, i’m Steven McNamara, i plan to use this as a place i can moniter my own progress and hopefully get some valuable advice form other members.

          Age: 27
          Sex: Male
          Height: 5ft 11
          weight: 82kg
          English

          PR’s
          100m- 11.4s
          200m- 23.13s
          400m- 51.5s

          1rep Max-

          Deadlift- 180 kg
          Bench- 120 kg

          At the moment , i am part way through the uk athletics season, so i maybe a bit late to start a journal, but hey…

          I have a major competition coming up on the 21st June where i will be racing the 100m. I plan to be beat my PR. Beyond this, i have various races beyond this obviously and hope to carry on improving throughout the season.

          My training mainly at the moment looks like this;

          monday:
          Deadlift- 4 sets of 2 reps at 90% of my 1RM with 5 minutes rest between sets
          Bench- same
          Plyometrics- bounding, drop jumps, single leg bounding
          Speed work- 7-8 flying 40m sprints at max vel. with 5 minutes rest between each run

          Tuesday:
          Rest

          Wednesday-
          Deadlift, bench, plyos same as monday
          6-60m sprints from blocks at max vel.
          1x100m at 95%

          Thursday-
          Rest

          Friday-
          Same as monday

          Sat/sun – race/competetion

          I also sometimes have races during the week on a wednesday night.

        • Participant
          Matt Norquist on June 12, 2009 at 11:52 am #84756

          How is that routine working for you? Are you making good and consistent progress?

          I don’t like to see that much full rest. Would see a lot of value in doing sprint development (tech stuff) and tempo on those days.

          What are your mid-term goals?

        • Participant
          Steve Mc on June 12, 2009 at 6:30 pm #84772

          Yeah, it does seem to be working, i only strated training specifically for this athletics season mid april as i play rugby during the wimter.

          My previous 200m PB was 23.4 and i beat that pretty early on in the season with 23.13.

          Im hesitant to do more trainig on my rest days as i feel my joint/ligaments are beginning to feel fatigued. Maybe the weights/plyos/and max velocity work has something to do with this, but after achieving such results early on in the season i’m unsure what to do about it.

          Maybe just doing less plyos will keep me feeling fresher?

          I would also like to encorparate another lift into my routine,as i feel as though iv hit a plateau with the deadlift.

          My mid term goals would be to achieve a 22 second something run, and to beat my PB in the 100. I feel i will achieve below 11.4, as i have alreeady run two 11.5 seconds in rather poor conditions so far.

        • Participant
          Steve Mc on June 12, 2009 at 9:09 pm #84775

          wednesday 10th june

          Well, it was race night. I achieved a pretty slow time of 23.7 in the 200. The conditions werent great, it was 10 degrees, raining and windy! No-one else ran well, its no excuse really.

          Thursday 11th June

          I didnt feel too good last night so just did a little weight training which consisted of;

          various ab work,
          4sx3r of deep squats with 100kg with a set of squat jumps with 15kg dumbells between each set.
          3sx3r of bench with 100kg with clap push ups between each set
          prone lunge dumbell swings (running action)

          Friday 12th June-

          Now heres the thing, i dont normally do deep squats and my glutes and the top of my hamstrings are aching loads. I am debating wether to go to the track tonight considering the last time i run was wednesday. I may do some tempo as suggested by Matt. It shouldnt be too hard on me. I was thinking 8-10 100’s at 90%, relaxed, with 2-3 mins rest between each run.

        • Participant
          Steve Mc on June 16, 2009 at 7:07 pm #84907

          Friday 12th June-

          10x100m sprints at 90-95% (averaging about 12.5 seconds per run)3 minutes rest in between runs

          Saturday-

          deadlift 3×3 of 150kg
          step up jumps, 5 each leg between sets

          Sunday-
          rest

          Monday 15th June-

          deep squat 3×3 100kg
          weighted squat jumps betweeen each set

          4x150m runs at 90-95% 5mins rest between each set
          2x60m at 100%

        • Participant
          Steve Mc on June 18, 2009 at 7:25 pm #85009

          Tuesday 16th June-

          3 reps of deadlift 150kg
          Plyos
          5x 40m flying sprints (4 mins rest each run)
          6 starts from blocks (2 mins rest each run)
          2x60m from blocks (4 mins rest each run)

          Wednesday 17th June
          active recovery (aching hamstrings, glutes)- pool work

          I have recorded one of my flying 40m runs, i was curious to see my running technique. If anyone has any pointers, feel free to critique my technique!!

          https://www.youtube.com/sprintingsteve

        • Participant
          Steve Mc on June 25, 2009 at 10:57 pm #85614

          Thursday 18th June

          3×3 deep squat 100kg
          Plyos
          2x ins and outs over 100m
          4x40m sprint max v.
          5x30m from blocks

          Friday 19th June

          light pool work

          Saturday 20th June

          Race- achieved 11.48 seconds in rather poor conditions. Raining, windy and 12.5 degrees! Im pretty sure i would have beaten my PB of 11.4 if the conditions were good!

          Sunday

          Rest

          Monday 22nd June

          3×3 deeps squat with plyos in between sets
          1 set 3 reps of full clean with 80kg
          Wieghted (25kg) single leg calf raises
          Ab work
          1 set of 10 pull ups
          3x hill starts, extremely steep at 1 in 2 gradient.

          Tuesday 23rd

          3×3 deadlift 150kg

          Contrast training
          3x40m resisted (using harness, not ideal i know)
          3x40m assisted (running with the wind)
          3x40m normal runs

          3x25m from blocks

          Wednesday 24th June

          Rest- really aching from previous workout, mostly hamstrings

        • Participant
          Steve Mc on June 27, 2009 at 12:24 am #85691

          25th June

          6x200m at 85-90% race pace slow walk to starting line..

          i have a race on sunday and wodnder what i should do today and saturday…. i am aching from yesterdays training.

        • Participant
          Steve Mc on June 29, 2009 at 2:17 am #85781

          28th June

          I did it, beat my 200m PB (23.13) with a time of 22.9!

        • Participant
          Steve Mc on July 7, 2009 at 6:32 pm #86077

          Monday 29th June

          1x110kg, 2x100kg, 3x90kg deep squat
          3x3x100kg bench
          10 pull ups
          various ab work
          weighted lunge jumps
          lunge prone running with dumbells

          Tuesday 30th June

          3x flying 40m into wind
          3x flying40m with wind

          Wednesday

          Rest

          Thursday July 2nd

          1x150m 95%
          1x120m 95%
          1x100m 95%
          1x80m 100%

          Friday

          6x flying 40m sprints
          EMS work on hamstrings,glutes,feets

          Sat

          EMS pulsing mode

          Sunday 5th July – RACEDAY

          100m, 2ND PLACE IN 11.4s (equal pb)
          200m, 1ST PLACE IN 22.9s(equal pb)

          NOTES: I am currently running at the quickest i have ever been, and i am sure i can go quicker. I have run three 11.5’s and an 11.4 this season, and i really need to break the cycle! I feel my starts are good, but the transition phase seems to let me down at 20-40m. Towards the end of the race i am usually playing catch up, so i feel my top end speed is ok.

        • Participant
          Steve Mc on July 13, 2009 at 9:08 pm #86329

          6th JULY

          TEMPO 10X100m 65%

          7th July

          Rest

          8th July

          Race- 100m 11.6 Felt weak, and not fully recovered from sundays 100+200 and relay.

          9th July

          Rest

          10th July

          3x Flying 40’S into wind
          3x flying 40’s with the wind
          Plyometrics
          weights

          NOTE

          On saturday 18th i have a sprint trialthlon of the 100+200+400. I am unsure how to plan my training this week considering i havent run a 400 all season.

          I am thiking

          monday- tempo
          Tuesday- speed endurance
          wednesday- tempo
          Thursday- speed
          Friday- rest

        • Participant
          Steve Mc on July 21, 2009 at 5:46 am #86532

          I ran on the sprint triathlon on saturday 18th July, i achieved yet another PB in the 200m with a time of 22.72!

          I only managed a 11.53 in the 100m, and a 51.34 in the 400.

          BUT, im begining to notice my 200m is better than twice that of my 100m pb of 11.4. My 200m PB has gone down from 23.3 at the start of the season to 22.72, whilest my 100m time has remained at 11.4 I dare say my 100m time would be better if i raced in more favourable conditions, although on saturday, there was a headwind for bothe the 100 and 200…. im confused, maybe its an accelleration issue? because i notice the weakest part of my 100 is between 10 and 30m…

    Viewing 11 reply threads
    • You must be logged in to reply to this topic.