Posted In: Training Journals
Alright, so this is my first log so bear with me.
I'm a 5'10" 15 year old high school track athlete(almost 16) and I'm planning on running 100m hurdle, 100m and the 200m. TO train for these, I'm currently training indoors for the 60h, 60m, and the 300m
I will be posting up my training regimen shortly as I am to meet my new coach, Harry Stantsos, tomorrow.
My Pb's are as follows
100m; 12.4s(botched start but still best ive done)
200m; 25.8s
60mh: 9.2s
November 10, 2005
Alright, well it was my first practice today.
I have joined anew track club for the indoor season and i must sya that my first impressions of the coach are fairly high.
He is very knowledgable and down-to-earth guy. It's also cool that he was the 2001 National Canadian team's hurdle coach.
Anyway, back to training.
Today, I did some medicine ball work
10×1 overhead throws
10×1 backward overhead throws
10×1 chest passes
30×2 side to sides
15×1 hip throws
15×1 ham curls
15×2 random situps*
15×2 side throws
After that, I ran
5x100m at 75%
1x200m at 75%
1x100m at 80%
Last practice was Tuesday 15, of November. Thank god I also keep a witten journal cause I woulda forgotten. Been really busy but found some time.
Alright, started with a whole bunch of warm-up drills. Heel walks, Mach drills, butt kicks, the works.
did some strides and started hurdles.
I worked on leads and trails, evaluating what of my form is wrong and right. Basically, my coach told me that i need to re-do my form cause its crap. Lol.
AFter working it out for a bit, I do some running.
Did 200-100-200-100 x2 at 75%.
Finished that off with some core exercises and a cooldown jog.
That day was more of an educational practice more than anything.
Also, I noticed that I've been cramping lately. hmm, perhpas my metabolism is slowing down…uh oh
Practice was Tuesday, November 22, 2005
Started a bit late today.
Went straight for a warm-up. I did a brisk jog for about 800m. Then I stretched and warmed up.
Did 3 strides and got straight to work.
Worked on accels for the first part of practice. I worked around with progressive body angles during my start. Coach noticed that I force myself into a low angle. I loosen up a bit to feel a bit better.
AFterwards, I did hurdle flexibility for about 15 minutes. Did leads and trails and the works.
Ended the practice with 6x200m tempo at 75%, 3x30m of high knee lunges, and glute exercises.
STill getting cramped. I don't know what the hell is going on but its really starting to piss me off.
I'll soon be kicking into more specific stuff.
Novemeber 24, 2005
weighed in at 164lbs
A bit unmotivated but itching for seomthing to do.
I did a slow warm-up with basic drills
-Pulled out 4×60 accels from a standing start. I mainly emphasized arm drive and quick turnover.
Ended with 5x200m at 75% tempo with 1:30 minute rest inbetween.
-Felt alright.
I felt faster as I did my accels. Usually feel sluggish doing these
Glutes were still a bit sore from a couple days ago but I managed it.
I think I may have injured my right achilles. HUrts to stand or walk on it. We'll see
I didn't cramp up as much but still a little bit
-Use flats more often
-Pull off a more powerful drive phase
increase lactic threshold during practice for the 200m
November 26, 2005
Weighed in at 162lbs
Tired but raring to go
Did a competition warm-up to really wake myself up
-50% of the rpactice was working on mobility. Worked out some new hurdling drills
ended with tempo: 300-250-200-150-100-100m at 75%
-I think xc really did something for me. I was able to run the first half of temp fairly well. I was able to relax through the entire 300; actually quicked it up a notch to about 80% for a better feel for it. AFer the 200, I started getting dizzy and felt like I was gonna puke. Inner quads and groin froze up.
-mobility drills did a nubmer on me…I need to get more flexible.
-Endurance is definitely up. Just need to apply speed and build some more endurance.
-don't strain
November 29, 2005
Weighed in at 164lbs
Normal
– Did the usual warmup of drills and stretches. Did about 5 strides and got to work.
Coach had me spike up for the first in a while. Did 3x100m accels out of a corner at 90%.
Then I finally got into hurdles. Did 3x lead legs and 3 times trails.
AFter that, I worked on going through 4 hurdles with a block start.
For some odd reason, I couldn't even do one! I just couldn't get it.
Coach figured I was out of it from the summer so he told me to go do 6×100 at 80% with jog back.
-After practice, it dawned on me and I broke the enws to Harry. I was a Junior level hurdler(15-16 years old) and he was having me to university spacingS!!! He was having me do 110 spaceungs rather than 100m. Lucky he had me stop before I injured myself from straining too hard.
-Cramping is down
-Felt smooth doing leads and trails
-I tense up too much…I really need to relax. Maybe some yoga…
-WEll, I thought I'd lost all hope for hurdles. Not anymore!
December 6, 2005
Tired, bored and un-interested.
Weighed in at 164lbs
Did a continuous warm-up today. I sweated ALOT!! I kind of freaked me out to think that I was creating this much sweat.
Anyway, I did some hurdle drills.
3x per side laterals over hurdle
3x trail-trail drill
3x per side leads and trails
3x over-hurdles
2x per side high-knee leads and trails
AFterward, I jumped into some speed and speed endurance work.
Did 30m-40m-50m-50m-40m-30m at 95% with adequate rest inbetween(about 2 mins).
AFter a 8 minute rest after the set I did:
150m at 95% w/ 1 min rest
40m at 90% w/ 40 sec rest
40m at 90% w/ 30 sec rest
40m at 90% w/ 40 sec rest
40m at 90% w/ 2 min sec rest
150m at 95% w/ 3 min rest
AFterwards I stretched and went home.
-I noticed that I may need new spikes. My left pinky toe is being torn to shreds on the turns. The entire nail is almost gone. and DAMN is it ever painful. Might invest insome Adidas Powersprints but I need em fast.
-Doing hurdles next practice. CAn't wait.
December 8, 2005
REALLY tired. Slept through most of my classes today
weighed in at 162lbs
Did a regualr warm-up consisting of stretching and drills.
I really need to improve on my drills.
Anyway, I did a whack of hurdle drills
3x leads and trails each leg over 6 hurdles
3x over hurdles
8x run through of 60m hurdle race.
AFterwards, I did 5x150m with a 50m walk rest in b/w. Ran at a pace of about 80%
Then mobility drills
25x per leg "firehydrants"
25x per leg backward extentsions(leg)
20x per leg shinnies
20x per leg parallel kicks
25x "wipers"
2x 50m of high knee lunge walks
30 pushups at a pace of 1 per second or quicker
2×80 bodyweight squats(last set was atg)
Pinky didn't hurt much today. I did trim down the nail but i think its best to tape it.
First meet is next weekend. I'm only going to be doing the 60m dash but w/e, its a small meet.
Definitely gonna have to work out an individual warm-up. Our team warm-ups are way too generic.
December 13, 2005
Weighed in at 161lbs.
Below average but awake.
Continuous warm-up today.
Consisted of basic drills.
I felt really tight and sore all over for some reason.
I spiked up at did 4x30m accels out of curves.
AFterwards I pulled out some blocks and worked on starts
3x 30ms and 1x 50m. The first time, I got to a habit of rocking i the blocks. But afterwards, I fixed it up but my acceleration was absoulte crap. aswell as my reaction time.
My drive phase was pretty good however, I passed 3 guys on the last "race" start.
AFter starts, I did some curve running technique. I learned of the concept of apexing the curve. Outside-inside-outside-inside-outside(relax and slingshot out)
did 2x80m from middle of curve and a 120m.
Did some mobilities afterwards and went home. Overall, basically another educational practice more than anything. I was too bummed out(tired) to have done anything overly productive.
December 22, 2005
Weighed in at 164lbs(its the cookies)
Raring to go.
Did a seperate warm-up. Got to practice late but gave me the oppurtunity to work on my own.
Did some hurdle drills
3x laterals per side
3x trail-trail
Then I spiked up and did 6x60m at 85% with 2 minute rest.
I flated up and did 5x a mini block jump course
2x60m of bounding
Finally I ended with tempo. Consisted of:
200m,200m,100m,100m,100m with jog rest x2 at 75%
The tempo was absolutely painful. I experienced the worst cramp in the history of my track life. It was awful
January 3, 2006 (HAPPY NEW YEAR)
Well Im back from a ncie holiday. I tels ya now that I've had quite a bit of Christmas food so Im not even bothering with weight lol.
Excited. but bored from 2 hours of pool
Did a warm-up on my own today. Felt nice to be going at my own pace. Great to be back on the track.
STarted off with simple hurdle drills then spiked up with my NEW spikes I got from Christmas(The NIke POwecats)
Did 30m accels out of a corner and on the straight
Kinda felt awkward but im not blaming the shoes, its me.
Anyways, afterward I did blocks and felt alright. I've eliminated my rocking problem but I need to build a more power. I used to be able to make the blocks make a noise when I come out but not anymore. Oh well, itll come back.
Felt nice with a new type of sole on my spikes. Tried stiff ones and they felt great. My transition was good but I felt myself strain.
Next, I did 60-80-60 at 95% with 1 minute rest b/e x2
I could tell that apexing the corner is really working cuz when I was coming out of the corner on the 80's I was bolting and got a nice kick. Nice sensation
Afterward, I cooled down with 6x100m tempo at 75% with jog backs.
New spikes, new year. What could be better?
January 5, 2006
weighed in at 163lbs
Excited for a Hurdle day!
Did an individual warm-up today. AGain it felt great to go at my own pace. I will post it up as soon as I get time but for now, I'll just stick to bare facts.
AFter warm-ups I did hurlde mobility drills
laterals – 3x per side
trail-trail 3x through
trail against wall 20x per leg
"trail over and backs" 20x per leg
I spiked up afterwards and warmed up with 40m accels out of a corner. Felt great but I felt myself straining. Bad habit.
Fianlly hit up the hurdles.
3x leads and trails over 6 hurdles
3x over hurdles
then I did
6x over hurdles at running pace. I applied the one-foot cheat rule for the hurdle spacings today.
Note: I was really happy with myself on today's practice. I wa able to go through all of the hurdles with a new spacing. I'm glad that I can do it and I can now confidently build up speed and power inbetween the hurdles 🙂
Ended with a short cool down and left for home.
Great practice. Motivational I'd say.
January 10, 2006
weigh in at 163lbs
Very tired
I did another individual warmup. Its starting to become a good habit. I'm liking it.
Anyways, I spiked up and we did straight 30m accels while holding end sped til 60m mark 3 times
Then we did ins-and-outs x3 in 100m. It was brutal.
Followed with 60m sprints at 90% with 3 minute rests x 3
Ended workout with medicine baal chest pass starts x3
Completed practice with tempo.
100×3 at 80%
200×2 at 75%
100×2 at 75%
Cooldown and go home.
Crappy practice today.
Swiftyer's Warm-up
600m light run. I like a brisk pace.
STatic stretching. The basics
20x leg swings forwards and sideways per leg.
2x 60m strides
NOTE: the next exercises listed are completed each through a didstance of 30m
2x arm circles while skipping
2x arm swings w/ skipping
2x toe-touches with 3 steps inbetween
2x high kicks
1x side lunges
1x forward lunges
2x tip-toe walk
2x heelwalk
2x ankle hops
1x stride
2x mach skip A
2x Mach skip B
2x high knee
3x buttkicks
2x quick feet
2x careokas
3x strides
Race!
January 12, 2006
Weigh in at 164.5lbs(recently had a cheat day 😀 )
average
Basic warm-up. did it with the goup this time becuase I was late.
Felt a little weird in the stomach so I eased it up a bit.
HUrdle drills
laterals x 2 per leg
trail-trail x 3
trails against wall x 20 per leg
over and backs x 20 per leg
Spiked up
3x 30m accels
then I set up my hurdles and setup my blocks
First time felt very awkward. However, every successive run felt that much better, I felt that I was able to hold my speed well between the hurdles.
Overall, I did 4x60mh at 95% with 6 minute rest inbetween
Ended with a little strengthing
20x fire-hydrants A per leg
30x sky-divers
20x fire hydrants B per leg
30x shinnies
30x pushups
2x 60m high knee lunges
Finally, we cooled down with 5x100m runs with jog back.
HEctic workout today. Tight schedules.
Good nonetheless
January 17, 2006
Weigh in at 164lbs(Im looking at 156lbs by the spring)
Partially unexcited
Did my posted workout
Worked on basic hurdle mobilities
3x laterals per side
3x trail-trail
15x trail against wall per leg
15x over-and-backs per leg
Spiked up.
3x30m accels with 2 minute rest.
3x60m ins-and-outs w/ rest.
Then coach had me do a 300mh exercise today.
He setup 3 hurdles on a 60m straight.
I was to hurdle the streaight then jog the turn, then sprint the other straight, then jog back and do the hurdles.
I did this x4 with 6 minute rest inbetween
AFterwards, did strengthening.
20x fire hydrant A per leg
20x fire hydrant B per leg
30x sky divers
30x shinnies per leg
20x Fire hydrant C per leg
100x bodyweight squats
60x pushups
Did a light cooldown jog and stretched.
Went home.
I've been feeling really tired lately.
I've been getting adequate rest, iunno whats going on.
I also seem to be tightening up in the shoulders when i do continuous runs.
January 24, 2006
Weigh in at 163lbs
Average
I couldn't go to practice today due to weather conditions(I live 1.5 hours from track)
So I went to the local Y and did a workout there with friend.
Warmed up with the basic routine.
Then did,
4x40m accel
then our workout was as follows
200-400-200 x2 at 85%
Finished with core and general strengthening.
20x fire hydrant As per leg
20x FHB per leg
15x FHC per leg
30x skydivers
100x crunches
30x obliques per side
50x shinnies.
Good workout.
I've started training for the 300mh so i need to really trian my arse off.
Longest distance I do is 200m.
These 400s that I'm doing will really help. Especially with my 200m time; I lack in endurance.
January 31, 2006(Birthday! Ima sixteen!)
Weigh in at 162lbs
Kinda jumpy
Tempo day
4×200 at 75% with jog recoverys
5x120m hurdle turnarounds @ 75% with 3min rest
4×200 relay handoff at 75%
Stretched.
Hip flexors have been bothering my lately. I think I strained them at the mee last weekend.
Its really pissing me off. ICed and heated for such a long time now.
Febuary 2, 2006
Weigh in at 162lbs.
Tired
Continuous warmup today. Broke out a nice sweat.
STarted out with 40m accelsx2
Then I did 3x block starts with 30m accel.
Followed by 3x over hurdles.
Ended with 2x80m fullout and 200×3 at 75%
When did the hurdles, I couldn't seem to do anything right.
I couldnt bring my trail leg through properly and I just couldn't make the spacing.
I think I need to eat more, I must have been tired because of malnutrition.
Hopefully things get better this weekend at my meet.