[iluvej]

iluvej on February 13, 2007 at 11:57 pm #12776

I'm not starting my GPP until the first week of March, but I've decided to create my training journal now.  Hopefully, I'll be able to get the kinks ouf my my upcoming program before I start it.  Here's some background info:

6'1"
187 (Will drop to 178-182 during the course of the summer)
26 years old, but I turn 27 in March
Training age: 3 years
PB's: The only one worth mentioning is my 60M time, which is 6.90.  I truly haven't ran up to my potential outdoors due to injuries, lack of transportation, etc
Goal: Sub 11 or die!! 

This year is definetly going to be a huge breakthrough year  for me on the track.  During my previous years, I seriously under performed in races, both indoor and outdoor.  This fall and winter, I concentrated on staying in shape, staying fairly lean, and improving my flexibility.  Last year was a disaster, due to not having adequate transportation.  That simple hinderance gave me little to no time to train and I only raced a couple of times.  Not to mention that backpacking & bussing it made me tight to no end. 

But, in the off season, I trained hard, which has paid off.  I've ran a 6.90 without doing any true speed work, so I'm excited to get started on my training for the summer track season.  I'm not going to peg myself into running an exact time, but I do expect to venture into the 10's.  Winning is my motivation, and the times will come if I concentrate on destroying my competition. 

Here's my tenative plan for GPP:

Meso 1

Accels/short speed
4x3x40 (walk back recovery between runs, 3-5 minute recovery during sets)
2x3xFlying 20's (same recovery, about 30M run up)
780M

Tempo
For the most part, I'm going to do between 1000-1500M worth of runs followed by abs.  I like to switch things up during tempo to keep me interested

Starts/accels
5x5x20 (various starts, walk back recovery between runs, 3-5 minute recovery during sets)
500M

Tempo

Intensive tempo
4x200M (about 85% intensity, walk back recovery)
800M

I am going to do the traditional 3 week on/1 week unload mesocycle.  During my 2nd meso, I will increase  each day's volume by 100-200M depending on my ability to handle the training.  Of course, I'll be adding weights after my sprint work, but I'll wait til the actual workouts to post what I'm doing.

Hopefully, this is obvious, but I am trying an ends together approach instead of short-long because I've spent most of last summer, fall and winter concentrating on my acceleration phase and I do feel as though starting with intensive tempo early will help my speed endurance later on in the spring and summer. 

For SPP, I will probably change my plan to this:

MaxV/Speed
Tempo
Acceleration
Tempo
Speed Endurance

Any comments, suggestions and questions are definetly welcome….

[benny-the-jet-rodriguez]

benny-the-jet-rodriguez on February 14, 2007 at 12:00 am #62848

Intensive tempo won't help your 100 time.  Do you do other events?

[iluvej]

iluvej on February 14, 2007 at 12:09 am #62849

Intensive tempo won't help your 100 time.  Do you do other events?

I'm going to run the 200 and a few 400s, too. 

[popequique]

popequique on February 14, 2007 at 12:09 am #62850

How have you not run sub 11 if you run 6.90 for 60m, all you would need is 1.02 sec 10m splits the rest of the way.

You should be able to hit at least 10.8s if not 10.7s with speed like that.

[QUIKAZHELL]

QUIKAZHELL on February 14, 2007 at 12:09 am #62851

Intensive tempo won't help your 100 time.  Do you do other events?

Tell that to Tyson Gay, all the sprinters from Wisconsin Lacrosse(Dan Tutskey) , Lincoln, ECU, and Mt. Union. Now I'm not saying that one intensive workout is the end all be all. Its farrrrr from it.
It doesn't make sense based on science but it works.

[cerebro]

cerebro on February 14, 2007 at 12:19 am #62852

Is what Wisc-Lax does actually intensive tempo when you consider 10.3x speed? tempo, yeah, but intensive tempo? What about the sleds and hill work? Maybe someone can expand on this (ie heartsonfire if he is still around).

[iluvej]

iluvej on February 14, 2007 at 12:22 am #62853

How have you not run sub 11 if you run 6.90 for 60m, all you would need is 1.02 sec 10m splits the rest of the way.

You should be able to hit at least 10.8s if not 10.7s with speed like that.

Like stated, I've under achieved during the outdoor meets that I've run in the past due to different reasons.  For the most part, I've spent the my first few years overreaching, losing my relaxion, and stumbling out of the blocks during my meets.  The last few indoor races that I've ran have been my "breakthrough" races, where I've put it together like in practice.  

[benny-the-jet-rodriguez]

benny-the-jet-rodriguez on February 14, 2007 at 12:44 am #62854

[quote author="Benny The Jet Rodriguez" date="1171391431"]
Intensive tempo won't help your 100 time.  Do you do other events?

Tell that to Tyson Gay, all the sprinters from Wisconsin Lacrosse(Dan Tutskey) , Lincoln, ECU, and Mt. Union. Now I'm not saying that one intensive workout is the end all be all. Its farrrrr from it.
It doesn't make sense based on science but it works.
[/quote]Are these guys who happen to use intensive tempo and happen to be extreemly fast, or are they guys who changed their program to include intensive tempo and saw significant results?  There could be lots of reasons these guys are doing so well.  Other than Gay do any of them do longer races?  I know Wisconsin Lacross has a great 400 meter program (getting smoked by Olsen at nationals was not fun), but I don't know much about their 100 meter guys.

[iluvej]

iluvej on February 14, 2007 at 12:47 am #62855

[quote author="Benny The Jet Rodriguez" date="1171391431"]
Intensive tempo won't help your 100 time.  Do you do other events?

Tell that to Tyson Gay, all the sprinters from Wisconsin Lacrosse(Dan Tutskey) , Lincoln, ECU, and Mt. Union. Now I'm not saying that one intensive workout is the end all be all. Its farrrrr from it.
It doesn't make sense based on science but it works.
[/quote]

Quik, what are your thoughts on my GPP, considering that you have knowledge of programs that use intensive tempo earlier in the season?

Benny, what would you change, considering that you don't agree with what I've posted? 

[benny-the-jet-rodriguez]

benny-the-jet-rodriguez on February 14, 2007 at 1:12 am #62856

[quote author="QUIKAZHELL" date="1171392017"]
[quote author="Benny The Jet Rodriguez" date="1171391431"]
Intensive tempo won't help your 100 time.  Do you do other events?

Tell that to Tyson Gay, all the sprinters from Wisconsin Lacrosse(Dan Tutskey) , Lincoln, ECU, and Mt. Union. Now I'm not saying that one intensive workout is the end all be all. Its farrrrr from it.
It doesn't make sense based on science but it works.
[/quote]

Quik, what are your thoughts on my GPP, considering that you have knowledge of programs that use intensive tempo earlier in the season?

Benny, what would you change, considering that you don't agree with what I've posted? 
[/quote]Actually I like that week a lot other than the IT.  The only thing I think I would change would be to have another speed day in place of the intensive tempo.  For GPP I might do the 5x5x20 and the 4x3x40 workout on a hill.

[iluvej]

iluvej on February 14, 2007 at 1:33 am #62857

[quote author="ILuvEJ" date="1171394263"]
[quote author="QUIKAZHELL" date="1171392017"]
[quote author="Benny The Jet Rodriguez" date="1171391431"]
Intensive tempo won't help your 100 time.  Do you do other events?

Tell that to Tyson Gay, all the sprinters from Wisconsin Lacrosse(Dan Tutskey) , Lincoln, ECU, and Mt. Union. Now I'm not saying that one intensive workout is the end all be all. Its farrrrr from it.
It doesn't make sense based on science but it works.
[/quote]

Quik, what are your thoughts on my GPP, considering that you have knowledge of programs that use intensive tempo earlier in the season?

Benny, what would you change, considering that you don't agree with what I've posted? 
[/quote]Actually I like that week a lot other than the IT.  The only thing I think I would change would be to have another speed day in place of the intensive tempo.  For GPP I might do the 5x5x20 and the 4x3x40 workout on a hill.
[/quote]

Thanks for the advice. I'm still considering more of a traditional approach.  I'm just trying to put some things out there to see what everyone thinks. 

[gin2312002]

gin2312002 on February 14, 2007 at 3:52 am #62858

are you doing any sled-pulls or hill workouts….about doin 110s and 120s???

[iluvej]

iluvej on February 15, 2007 at 4:33 am #62859

I'm thinking about changing the IT day to a more intense workout consisting of 3x2x120 for the first meso and 3x2x150 for the second.  I've incorporated intensive tempo since the fall time, so there's no reason to keep doing it.

[gin2312002]

gin2312002 on February 15, 2007 at 7:39 pm #62860

also on accel days start gettin into doin 10m comin out of blox and do stadium lunges..work on ya drive posture

[g-force]

g-force on February 15, 2007 at 8:51 pm #62861

Intensive tempo only in 200 and 400 programs? does it have no place in the 100m?

[utfootball4]

utfootball4 on February 15, 2007 at 9:52 pm #62862

Intensive tempo only in 200 and 400 programs? does it have no place in the 100m?

most type of training has a place.

[iluvej]

iluvej on February 22, 2007 at 1:26 am #62863

also on accel days start gettin into doin 10m comin out of blox and do stadium lunges..work on ya drive posture

I need to buy a set of blocks, but I definetly plan on incorporating them.  Has anyone ever used those fold up blocks called "vers-a-blocks"?  They seem like a good idea, but I'm not confident that they won't skip back. 

I'm guessing that stadium lunges are lunges going up the bleacher steps?  That's a good idea as well.  I'm going to do circuits on tempo days, so I'll make sure to do plenty of these. 

[gin2312002]

gin2312002 on February 22, 2007 at 8:11 pm #62864

yea man..stadium lunges work good on ya posture for da start…i wish i had access to da track wit dem like 2x week

[iluvej]

iluvej on March 16, 2007 at 9:23 am #62865

My training has been going well so far, even though I haven't been updating.  I'm planning on updating every week or so.  Two weeks worth of workouts is a lot to update, so hopefully I'll be able to update sooner.

Sunday 3/4/07

3x4x40
3x2x Flying 20

This was my first workout of the GPP.  It was cold and windy and I was seriously underdressed.    I handled it though.  My fastest 40 (also my first) was 4.79, but I got a little slower from there.  I had one other run which was a 4.94, but every thing else was in the 5.0X range.  The flying 20's were consistently around 2.08.  I was spent by the time I got to the flying 20's.  The cold and the spike in volume was a huge shock. 

The weight workout wasn't long at all.  I did 5 sets of bench pyramiding from 135×10-270×3.  The 270×3 was done on a hammer strength machine, btw.  I also did a set of squats with 135 on the bar. 

Monday 3/5/07

I didn't do tempo this day, partly because of the weather and because of scheduling.  🙁

Tuesday 3/6/07

3x5x20m indoor (basketball court)

I didn't feel good at all today.  I had to workout early because of school and indoor because of the cold weather.  I ran in my trainers on my gym's basketball court.  It was alright, but nothing feels like a nice track.  I lifted, but the workout was light and somewhat trivial.  I didn't lift much the first week, because I just wasn't used to the volume. 

Wed. 3/7/2007

No tempo, schedule conflicts 🙁

Thursday, 3/8/2007
2/3/120

These felt "aight".  I felt smooth and had enough stamina to finish the workout, but I need to improve on my knee lift.  I have no problem "pistoning" during acceleration, but my knee lift during upright running is something that I need to work on. 

the weight workout went as follows:

Bench (hammer strength): 170×8, 170×8, 205×6, 230×3, 270×3
Chins: 3×6
External shoulder rotation: 2×12
Back extension: 2×12 (90)
Hip adduction 2×12 (90)

It was aight….

Friday 3/9/2007

I did drills for 45 minutes indoors to make up for not doing tempo…I just freestlyed through different drills and got a good stretch in. 

The first week of training was successful, but I need to do better when it comes to doing tempo.  The weather was fouled up, but I needed to get out there to do it.  Doing a third's more volume was a challenge, but I can handle it.  Of course, this is coming from me speaking after week 2, but I felt the same way last week. 

I'll post week 2 tomorrow or Saturday when I have more time.  I can say that I felt tired earlier this week, but adjusting to the training is going well.  Doing tempo and spending more time in the weight room didn't hinder my recovery, so I'm happy about that.  I also wanted to add that I do spend time warming up, cooling down and I do my abs and stretch several times during the week.  I just haven't planned on writing that in my journal.  It's too mundane…

[utfootball4]

utfootball4 on March 16, 2007 at 9:28 am #62866

how fast r the 120

[iluvej]

iluvej on March 16, 2007 at 7:25 pm #62867

how fast r the 120

I haven't had access to any timing other than my Sunday (Day 1) workouts.  It's hard to guess times and exact intensity levels, but I was going harder than my usual tempo pace, but not full blast. 

My recoveries are (on the other days, too) still walk back between reps and about 5 minutes between sets, so I'm definetly not blasting off yet. 

[utfootball4]

utfootball4 on March 16, 2007 at 8:32 pm #62868

[quote author="utfootball4" date="1174017520"]
how fast r the 120

I haven't had access to any timing other than my Sunday (Day 1) workouts.  It's hard to guess times and exact intensity levels, but I was going harder than my usual tempo pace, but not full blast. 

My recoveries are (on the other days, too) still walk back between reps and about 5 minutes between sets, so I'm definetly not blasting off yet. 
[/quote]

u can still get an idea by timing yourself for the longer distances

[iluvej]

iluvej on March 27, 2007 at 9:11 pm #62869

Damn, I've got 2 weeks of training to post…Here goes. 

Wk2

Sunday 3/11/07
4x3x40 (walkback bet. reps; 5 min bet. sets)
6x Flying 20 walkback rec. 

Squat 135×5, 185×5, 225×5, 315×8

I left it at that.  The work on the track did me in, but I still had enough to bang out some squats

Monday 3/12/07

15 minutes basketball (shooting around)
drills (B's buttkicks, ankling) x 5 court lengths
stair lunges (long stairwell) x 5
2×3 basketball court perimeter runs

Tuesday 3/13/07

3x5x20m grass hill
Bench 135×8, 185×6, 205×6, 225×6
Seated row 3x8x150
Front raise 2x12x15
External shoulder rotation 2×12 -band
Hamstring curl 3x8x110
Hip adduction 3x12x110

This workout was pretty good.  I felt great from start to finish.  I went for a mile jog as a warm up, which was a first.  I felt fit.  I didn't struggle to hold my form going up the hill.  Everything was explosive.  The weather was sunny, so that helped. 

Later on, was a different story.  I felt like crap through the mid afternoon & evening on into Wednesday.  A combination of allergies & being zapped from the workout was the culprit. 

Wednesday, 3/14/07
Not a damn thing

Thursday, 3/15/07
3x2x120
Great workout, but I slightly pulled my right hamstring.  Some guy swerved into my lane because he didn't know where I was.  I froze up and jumped into my way instead of out of it.  Funny thing was that he wasn't in my lane to begin with.  I pulled it getting out of his way.  I think it was the 2nd to last rep.  I finished up and went to class.  I had to make up some work that I didn't do on Tuesday, so I didn't have a chance to go to the gym. 

Friday 3/16/07
Assorted drills & 15 minutes on the elliptical to loosen the hamstring.

Wk 3

Sunday 3/18
2x3x40 – I felt my ham tighten back up on the 2nd rep of the 3rd set.  I felt fast other than that.  Energy level wasn't great, but I was explosive.  My new Bigbrothas were sweet.  I'm now officially a celar 1 plate sack rider.  I'll welcome myself to the club.  My gym workout was short & sweet.  I did a few sets of chest press, overhead press, pulldowns, ab twists & ham curls.  I was done.  I wanted to end the meso right there…

Monday 3/19
5×2 Basketball court runs
Weighted ab circuit
20 minutes elliptical

Tuesday 3/20
No workout

Wednesday 3/21
No workout

Thursday 3/22
5x3x20 Hills

Workout was "aight".  This was my birthday 🙂  I can say that accelerating up a 45 deg. incline hill felt good. 

Friday 3/23
No Workout

Saturday 3/24
Tempo
2×300, 1×200, 2×100
the workout was lethargic, but at least my hamstring felt better.  There's really nothing else to say. 

Sunday 3/25/07
2×120
The first rep was perfect.  Everything about this run was excellent, except for the fact that I had no way to time it.  This just the beginning, but damn it was smooth.  The turn over, the power delivery, the arms.  It was a damn good run.  I felt a massive "pickup" right about 60 meters into it that I carried to the finish. 

The second started off just like the first, but I couldn't maintain my form after I hit my stride.  It felt more forced.  Instead of forcing myself to get back to the way I ran the first rep, I packed it on in.

The first meso went well, considering that the weather was cold for half of March, the hamstring pull (which feels fine) and the recovery issues that ended most of week 3's workouts early.  I'm going to recover this week and get ready for my first race, which is this upcoming weekend at Liberty University.  I'm probably going to run the 100 & the 400, cruising it out in both events.  I'm not predicting times, but I should PR in both events.

[gin2312002]

gin2312002 on May 24, 2007 at 3:51 am #62870

so how is it going?