[Dylan Hicks]

Dylan Hicks on August 8, 2010 at 8:57 pm #16960

Folks

I thought i would start a training journal as i have recently changed coaches and thought this could be a great opportunity to show and record my progressions.

Just a personal bio, I’m 29yo, 5’9, 80kg (176lb) and have probably been running track seriously for around 5yrs, previously with a basketball background.

PR’s
60 – 7.13 (2008)
100 – 11.10 (2010)
200 – 23.16 (2008)

The coach i have just left followed a high volume, high frequency, high intensity approach which gave me ‘some’ positive results, i was probably 11.4x before i came to him, but in the end i didn’t agree with the overall approach and direction of the program and have recently left. Traditionally, i have always had very strong starts and faded towards the end of my races.

Anyway, the coach i have just joined essentially follows a S-L approach aimed at enhancing metabolic adaptations as well as neuromuscular efficiency. He’s a well-researched coach influenced by many coaches worldwide and also use to be a national level decathlete.

The squad i am joining includes a guy who ran a 10.50 PR last season and another guy who ran 48.7 PR in the 400. Joining me in the new squad is two training partners from my previous squad, one guy PR’s 45.95, 21.12, 10.73, other guy PR’s 10.79, 21.59. So clearly I’m the slowest 😉 but looking to achieve my goals of running fast and improving technical deficiencies to run even faster.

We are moving into an 8 week GPP on Monday 16th of August (traditionally this would have been earlier but we only just made the move from our previous coach).

Keep you posted!

D

[Dylan Hicks]

Dylan Hicks on August 9, 2010 at 9:59 pm #100919

9/8/10

This week is an intro week for me, basically waiting for the present squad members to come off their current cycle and join us for the start of the GPP next Monday.

Today’s sessions

2 Laps of soccer field (run straights, walk sides)
6 x 100 @ 75% strides on soccer field, R30s
Another 2 laps

Dynamic Warmup (various movements)

My new coach wants me to focus on heel recovery so we are starting each session with lots of running A’s and running A’s into transition 20m. He wants me to focus on closing the angle between my heel and butt to aid recovery mechanics and ‘stepping over’.

Another focus is ripping my hand down, past my pocket, in an aggressive manner.

We then moved into:

3x3x60 @ 80-90% in racing flats on track. R3min / R8min btw sets. We just rolled into these. He was timing me between 6.9-7.2h off a rolling start.

Warm-down -> 2 laps like warmup / 4 run thrus like warmup

Then went to gym for some intro lifting

Front Squat
3x8x50

Hang Cleans
3x6x50

Good start to a new day!!

D

[Dylan Hicks]

Dylan Hicks on August 10, 2010 at 9:21 pm #100943

10/8/10

2 laps of soccer field
6 x 100 @ 75% in flat, 30s turn around

Dynamic warmup (similar to yesterdays)

Main Session – 1600m Ext Tempo (4x4x100, R30, R60) @ 15-16s

In racing flats on soccer field

I found the tempo pretty tough after 10 or so, but ended up getting through it.

3min break then straight into various Med Ball exercises, which were basically 30s on 30s off, for about 10min x Sets

3min break, then moved on to hurdle mobility – classic type of exercises

Then moved on to various PNF/Static stretching routines for about 20mins.

A very thorough session, looking forward to a pool workout and Sauna tomorrow.

D

[Dylan Hicks]

Dylan Hicks on August 11, 2010 at 9:27 pm #100964

11/8/10

Recovery Day

Went to the pool and did 20mins of drills and dynamic exercises. Also did 2(2x25m underwater swimming) -> Basically swam as far as i could UW and then came up for a breath, dove back in and finished off the length. Walked back and then went again straightaway. 3min break and repeat. A coach i worked with previously incorporated UW swimming into his programs once a week, he never really gave a reason why, perhaps sending the body into an acute state of hypoxia??

Then went and had a 15min sauna.

Physio straight after and had some ‘dry-needling’ done on my left calf (soleus and lateral gastroc)

Intensive Tempo tomorrow.

D

[Dylan Hicks]

Dylan Hicks on August 13, 2010 at 11:36 am #101013

12/8/10

Warmup

2 laps of soccer field
6 x 100m strides @ 75% in flats

Dynamic exercises / stretching

Strides to 30, 50,60 & 80m – progressively getting quicker

Main Session

3x3x60 @ 90% in flats, Recov 3min, R8 btw sets

Still focusing on heel recovery and striking down with the arm.

Was generally feeling tired before the session even started, just from work etc, at the muscular level i felt fine.

2 laps warmdown & 4×100 strides

Gym after -> DL 3x8x60, H Clean 3x3x6

Tempo tomorrow and then weekend off, getting ready to start main GPP on Monday.

D

[Dylan Hicks]

Dylan Hicks on August 13, 2010 at 10:45 pm #101020

13/8/10

Warmup

2 laps of soccer field
4 x 100 strides @ 75% in flats

Ext Tempo

3x4x100 @ 15-16sec, R30, R60 btw sets

Hurdle Mobility Work

Warmdown

Week done

[Dylan Hicks]

Dylan Hicks on August 16, 2010 at 9:53 pm #101081

16/8/10 – Day 1 of GPP

Acceleration Development

Warmup

2 laps of soccer field
4x100m strides @ 75% in flats

Dynamic Flex Exercises

Running Drills – primary focus -> Heel recovery

Run thrus 30,50,60,80 -> gradually getting quicker

Accel on grass hill (10% gradient) in spikes

4×10 R1m
R5m
4×20 R1.5
R5
4×30 R2

Focus for each run was keeping low heel recovery and sweeping with arms. Also to focus on pushing down and back with leg and allowing enough time to apply force.

Power Exercises / Med Ball (box jumps, under/over hand throws, concentric mat dives etc)

Core stability 15min (various prone/supine exercises targeting obliques/rectus ab/psoas etc)

Warmdown

2 Laps
4 x 100 @ 75% in flats
2 Laps

Done and done

Ext Tempo tomorrow

D

[Dylan Hicks]

Dylan Hicks on August 18, 2010 at 11:24 am #101125

17/8/10

Weights @ 2:30pm

Single Leg Back Squat 10,10,8 @ 40kg (Superset on 90sec) -> Bench Press (DB) on SB 10,10,8 @ 20kg
DL 10, 10, 8 @ 80kg (SS on 90sec) -> Single Arm Row (DB) 10, 10, 8 @ 20kg
H Clean 3×6 @ 60kg (SS on 90sec) -> Prone Bridging (Elbows on bench, toes on SB) 3x60sec

Extensive Tempo @ 4:30pm

4x4x100 @ 16sec R30, R60 (1600m)

R3min

Med Ball Circuit x 3 (various exercises with feet off ground -> partner throwing ball). This takes about 5mins per set, then partner performs circuit x 3

Ham/Back Prehab/Strengthening activities -> Hyper/Back Extension exercises.

Recovery Day tomorrow.

[Dylan Hicks]

Dylan Hicks on August 19, 2010 at 9:08 pm #101164

18/8/10

Recovery Day

I would usually head to the pool to do my session there but i had Parent/Teacher interviews, so i did my workout at school.

I completed our usual warm-up (dynamic) and did some static stretching after.

Went and had a few more interviews, then went to my school gym and completed a 2 x series of prone/supine static holds + leg raises/lifts.

Would have preferred the pool but oh well…

[Dylan Hicks]

Dylan Hicks on August 19, 2010 at 9:15 pm #101165

19/9/10

13’C Cold and raining

Usual warm-up (see above)

Main session completed in racing flats on the track

Did the session with the 400m guys

3x4x60 @ 90-95%, R90sec, R6min

Coach is still encouraging me to work on my heel recovery as he said there is a delay at toe-off, instead of the heel recovering earlier in the phase. Leg is still folding up toward the hamstring, however the leg is drifting too far behind the CoM in the swing phase.

Power Medball series (similar to 16/8 set)

Hurdle Mobility series

Warm-down

Dinner 🙂

[Dylan Hicks]

Dylan Hicks on August 22, 2010 at 5:05 pm #101266

20/8/10

Massage at 8am (1/2hr) – Mainly on calves / ITB

Extensive Tempo @ 4pm (16’C – raining)

2 Laps
4 x 100 strides
2 Laps

2x5x100 @ 15sec, R45 (1000m)

Flexibility series

Still a little tired from previous days session, but wasnt much volume so got through it very easy.

[Dylan Hicks]

Dylan Hicks on August 22, 2010 at 5:19 pm #101267

21/8/10

Session at 4pm (17’C – cold chill)

Focus: Accel D-ment

2L
6 x 100 strides @ 15sec
2L

Dynamic Flex

30,50,60,80 strides – progressive speed

Short Hills

4×10 R1
R5
4×20 R1.5
R5
4×30 R2.5

Session felt pretty rough, my legs were still fatigued from Thursday’s session and had a pretty busy week at work. Still trying to adjust to keeping my heels low and driving back and down.

Med Ball Power Series

Lifting after session

Single Leg DL 20kg – reps 10, 10, 8
Superset (SS) on 90sec
Bench Hops – reps of 6

Front Squats 80kg – 10, 10, 8
SS on 90sec
Alternate Incline Press (DB) 15kg – 10, 10, 8

Front Pull Down 50kg (Supine Grip) – 10, 10, 8
SS on 90sec
Single Leg Decline Situps 3x30sec

Done for day

22/8/10

Recovery

10min wade at beach – 18’C outside, probably like 13-15’C in water.

Week 2 GPP tomorrow, bring it!!

[Dylan Hicks]

Dylan Hicks on August 24, 2010 at 5:14 pm #101321

23/8/10 – 6pm / Cold & Raining 15’C

Acceleration Development

Warmup
2Laps
6 x 100 @ 75%

Dynamic Flex

Running Drills

Progressive Runs 30/50/60/80

Short Hills
4×10 R1, R5
4×15 R1.5, R5
3×25 R2.5

Power Med Ball Series

Hurdle Mobility Series

Pedestal Series (Prone/Supine statics)

Done…8:17pm

[Dylan Hicks]

Dylan Hicks on August 24, 2010 at 10:03 pm #101326

24/8/10

15’C – raining (something new 🙂

5pm

Ext Tempo, R30 btw reps, R60 btw sets / 15sec pace

100-100-100-100
100-100-150-100
100-150-150-100
100-150-100-100

1800m

Gym @ 6:30pm

2 x Med Ball series (various throws e.g. feet in air, russian twists)

Single Leg Squats 40kg – 10, 10, 8
SS 90sec
Bench Press (DP) on SB 20kg – 10, 10, 8

DL 80kg – 10, 10, 8
SS 90sec
One arm row (DB) 20kg – 10, 10, 8

H Clean 60kg – 3×6
SS 90sec
Prone Bridging – 3x60sec

[Dylan Hicks]

Dylan Hicks on August 25, 2010 at 9:37 pm #101372

25/8/10

Raining again 15’C

Didn’t too much today, feeling a little tired from weights last night.

Went to the pool and did our warmup series in the pool – 20mins

Sauna for 10mins

Contrast Showers to finish

6 x (60sec HOT / 30sec COLD)

Hoping this weather gets better anytime soon!!!

[Dylan Hicks]

Dylan Hicks on August 26, 2010 at 9:51 pm #101424

26/8/10

Not raining, yay, well not really anyway!!

Intensive Tempo Session

Usual warm-up

2L
6×100

Dynamic Flex / Running drills / Progressive Runs

3(4×60) R2min, R6min

Pretty tough session, first night in spikes, coach got the runs off a rolling start around 6.8ht

Med Ball Series #2 (2×5 of each exercise)

Double Leg Box Jumps ~110cm
Single Leg Vertical Extension (30cm ledge -> in a crouch position, load into a static position, then explode)
Concentric mat dives (PV mats)
Btw Legs forward
Btw Legs overhead

Hurdle Mobility Series

Warm-down

2L
4×100

Done, looking forward to dinner!

[Dylan Hicks]

Dylan Hicks on August 28, 2010 at 9:56 pm #101507

27/8/10

Still a little sore from last nights session, particularly soleus, gastroc and left achilles playing up a little bit.

Anyway, Ext Tempo Session

Warmup

3x4x100 @ 15sec, R30, R45

Physio for treatment

[Dylan Hicks]

Dylan Hicks on August 28, 2010 at 10:05 pm #101508

28/8/10

Legs still sore from Thursday session (first night in spikes + hard track), physio wasnt worried about it so im not that concerned.

Accel Development

Warmup
2L
6×100

Dynamic Flex, Progressive Runs 30,50,60,80

Short Hills in spikes

2x4x20, R2, R6

3×30 R2.5

Focus is still on low heel recovery and sweeping with ‘long arms’.

Coach called of the weights session since i was still feeling effects of Thursday’s session (i wasn’t complaining)

Did a medball series instead, then ab series x 2

MB 2×5

Double Leg Box Jump (110cm)
Btw Legs forward
Facing away from partner O/Head
Vertical Extension (like chest pass but directly upwards)
Concentric Mat Dives

Done and Done…

[Dylan Hicks]

Dylan Hicks on August 31, 2010 at 4:54 pm #101578

29/8

Rest/Recovery -> Went to the beach for a 20min wade.

30/8

Have hit a bit of a set back from an achilles issue which first occurred on June 16th. After Thursday night’s session, my lower limbs have been pretty sore and now my left achilles is starting to become a problem. It felt similar to today on Saturday and i just ran through it but my wisdom told me to take the night off tonight and give it a few days of pool work. I just ended up doing some hurdle and some pedestal series. Have a massage booked for tomorrow morning.

Hopefully i should be back out on track soon. Next week is our down week anyway so the timing isnt all bad. My coach wants me in the pool for the next 5 days until my achilles begins to feel better. I have a few physio appts for have dry needling booked.

D

[Dylan Hicks]

Dylan Hicks on September 1, 2010 at 12:20 pm #101602

31/8/10

Into the pool tonight

Session#1

Pool (Accel/Speed)
Warm Up (8-10min of warm up in pool -> different strokes etc)
4x10sec running A’s (paddle back)
1x 6sec/8sec/9sec/10sec R/T’s (paddle back)

Accel
4x3sec
4x4sec
4x5sec (R45sec reps/2min between sets)

Speed
3x4x7sec (R1min btw reps/4-5min btw sets)

Warm Down (6-8min)

3 x MB Ab series

10min Sauna

[Dylan Hicks]

Dylan Hicks on September 1, 2010 at 12:26 pm #101603

1/9/10

AM Weights

Single Leg Back Squat @ 50kg, 3×8
SS on 90sec
Bench Press on SB @ 20kg DB, 3×8

DL @ 85kg, 3×8
SS on 90sec
Single Arm Row @ 25kg DB, 3×8

Hang Clean @ 65kg, 3×5
SS on 90sec
Bridging on SB (arms on flat bench) 3x60sec

Physio for needling at 5pm, then pool tonight again 🙁

[Dylan Hicks]

Dylan Hicks on September 3, 2010 at 10:45 am #101656

2/9/10

Didnt end up getting to the pool after physio last night so did some pedestal series at home instead.

Back to the pool today. Had dry needling before heading to pool. There is just one spot on the lower medial aspect of the achilles which is acutely tender when pushing on it. I can still hop and jump no worries, so there is no real strength loss, however there’s just ‘something’ there when im running.

Session #2
Pool (Intensive tempo)
Warm Up (8-10min jog)
4x10sec running A’s (paddle back)
1x 6sec/7sec/8sec/9sec/10sec Run throughs (paddle back recovery) (Fast!!)
Accel
4x3sec
4x4sec
4x5sec (R45sec reps/2min between sets)
Intensive tempo (fast!!!)
4 x 4 x 12sec (R45-60sec reps/3min sets)

Warm Down (6-8min)

Stretching at home in PM

[Dylan Hicks]

Dylan Hicks on September 6, 2010 at 12:18 pm #101725

3/9/10

Pool again today!

Pool (Extensive Tempo)
Warm Up (10min jog)
4x10sec running A’s (paddle back)
Extensive Tempo (Moderate speed)
4 x (4x20sec/30sec Off) w Float Belt
2-3min between sets

3 x MB ab series

Getting prett sick of the pool

4/9/10

Pool @ 11:30am

Pool (Accel/Speed)
Warm Up (8-10min jog)
4x10sec running A’s (paddle back)
1x 6sec/8sec/9sec/10sec R/T’s (paddle back)
Accel
4x3sec
4x4sec
4x5sec (R45sec reps/2min between sets)
Speed
3x4x7sec (R1min btw reps/4-5min btw sets)
Warm Down (6-8min)

3 x MB ab series w partner

Gym @ 3pm

Single Leg DL @ 40kg, 3×8
SS on 90sec
One arm row @ 25kg DB, 3×8

Front Squat @ 85kg, 3×8
SS on 90sec
Alternate Incline Bench @ 22.5kg DB, 3×8

Front Pull Down @ 55kg (Su Grip), 3×8
SS on 90sec
Single Leg Decline Situp, 3x30sec

Achilles starting to feel better!

5/9/10

Rest

6/9/10

Physio at 8:45am -> Still working through thickness in medial soleus. A dull ache when hopping on left leg, but he still thinks i should start doing strides on it tonight. It is feeling a lot better than this time last week.

Went out to the track in the PM to do the warm-up and strides and hurdle mobility. This is our planned down week so i’m not missing too much this week. I didnt feel my achilles while jogging on the grass which is a positive sign. Pool and gym tomorrow.

[Dylan Hicks]

Dylan Hicks on September 8, 2010 at 9:56 pm #101772

7/9/10

Gym AM

Single Leg Back Squat @ 50kg, 8, 6, 6
SS on 90
Bench Press on SB @ 25kg DB, 8, 6, 6

DL @ 85kg, 8, 6, 6
SS on 90
One arm row @ 25kg DB, 8, 6, 6

H Clean @ 65kg, 3×5
SS on 90
Prone hold on SB (arms on bench), 3×60

Pool PM

Pool (Intensive tempo)
Warm Up (8-10min jog)
4x10sec running A’s (paddle back)
1x 6sec/7sec/8sec/9sec/10sec Run throughs (paddle back recovery) (Fast!!)
Accel
4x3sec
4x4sec
4x5sec (R45sec reps/2min between sets)
Intensive tempo (fast!!!)
4 x 4 x 12sec (R45-60sec reps/3min sets)

Warm Down (6-8min)

Done and done!!

[Dylan Hicks]

Dylan Hicks on September 8, 2010 at 10:00 pm #101773

8/9/10

Massage appt in AM. Therapist identified several areas which are contributing to my lower limbs issues. Including poor stability through glutes and core, causing postural issues while not only standing, but obviously sprinting. I will have to more conscious of my posture while performing all exercises at training, not just running. I’ve also begun to use my orthotics again. I stopped using them as they were making my feet ache while jogging, but i’m going to give them another go.

Pool again today.

Pool (Accel/Speed)
Warm Up (8-10min jog)
4x10sec running A’s (paddle back)
1x 6sec/8sec/9sec/10sec R/T’s (paddle back)
Accel
4x3sec
4x4sec
4x5sec (R45sec reps/2min between sets)
Speed
3x4x7sec (R1min btw reps/4-5min btw sets)
Warm Down (6-8min)

Pedestal series @ pool

Track work tomorrow. I’m going to see how i go bringing the speed up around 85% in flats, and then hopefully get ready for our 2nd cycle next week.

[Dylan Hicks]

Dylan Hicks on September 8, 2010 at 10:07 pm #101774

Just reading Nick Newman’s thread about his thoughts on the way home from training. I often think in a similar fashion, when i leave work im like ‘man i am already so tired and now i have to go and train for 2.5hrs…this sport is so time consuming. I wonder if i spent this time doing something else productive i would be a millionaire’?? 😉 This sport requires a serious level of dedication just to be competitive, let alone achieve some lofty goals. But, i love the idea of working towards my goal and once i achieve it, it’s going to bring me a great deal of satisfaction that i used all of my athletic ability, desire and determination to do so. This sport is awesome!

[Dylan Hicks]

Dylan Hicks on September 9, 2010 at 9:35 pm #101800

9/9/10

So back on the track tonight for the first time in about 10 days.

Did my usual warm-up

2L
6 x 100 @ 75%

Dynamic Flex + Running Drills

All done in flats on grass, and i’m back wearing my orthotics in all shoes.

3x3x80 @ 80-85%, wbr, R6 btw sets.

No pain during of post session which is a great sign. Physio in the morning.

Off to gym straight after the session.

Single Leg DL @ 40kg, 8, 6, 6
SS on 90sec
One arm row @ 25kg DB, 3×8

Front Squat @ 85kg, 8, 6, 6
SS on 90sec
Alternate Incline Bench @ 25kg DB, 8, 6, 6

Front Pull Down @ 55kg (Su Grip), 8, 6, 6
SS on 90sec
Single Leg Decline Situp, 3x30sec

Pool again tomorrow, then same session as above on Saturday morning. Start of GPP Cycle 2 on Monday.

[Dylan Hicks]

Dylan Hicks on September 11, 2010 at 5:11 pm #101867

10/9/10

Physio after work. Still treating the left achilles. It has improved dramatically over the past 10 days. Physio is still trying to massage out the thickness around the medial soleus, and needled the area today also. Also trying to improve the mobility of the ankle joint. Running again tomorrow.

Pool Session today

Warm Up (10min jog)
4x10sec running A’s (paddle back)
Extensive Tempo (Moderate speed)
4 x (4x20sec/30sec Off)
2-3min between sets

11/9/10

9am Training

Usual warm-up

Dynamic Flex

2x3x80 @ 85% in flats on grass. R7.

Had a bit of a breakthrough as far as heel recovery and removing the ‘delay’ in my recovery. My coach and training partner only had to give me a small cue for me to improve this. One of the main cues for not letting my foot hang out the backside was when he said, think about how you would run if you were stuck in a ‘phonebooth’, limited space. i thought it was a really effective cue…worked for me anyway!

[Dylan Hicks]

Dylan Hicks on September 14, 2010 at 4:29 pm #101985

Rest day yesterday

13/9/10

I went out to training hoping my achilles would be ok and on the whole, it was a pretty good night.

Usual warm-up

Still working on heel recovery and getting a more cyclic motion in the swing/recovery phase.

After getting through my warm-up strides ok (flats on grass), it began to rain, which didnt really matter that much, it just made me roll into my short hill runs instead of from a stationary position.

Short Hills
3 x 30, R2.5, R6

Achilles felt pretty good, a little stiff, but no worse than when i began the session.

Post session did a MB power series and then what we call ‘Pedestal’ which is a combo of prone/supine/side static holds with leg lifts.

Tempo tomorrow, hopefully my achilles stays good.

[Dylan Hicks]

Dylan Hicks on September 15, 2010 at 3:54 pm #102009

14/9/10

Achilles feel pretty good since last night’s session.

Extensive Tempo today

2L warmup + a few dyanmic flex exercises

4x4x100 @ 15sec, in flats on grass, R30, R90

Found the workout tough going but more importantly i didnt feel my achilles at all.

Medball Series x 3 straight after workout.

Gym about an hour later

Back Squat @ 100kg, 6, 6, 5, 5
SS on 120sec
Hammer Grip Chin Ups, 3×10

Split Foot Concentric Box Jumps (110cm), 3×6 (each leg)
SS on 120sec
Russian Twists w MB(4kg) on Bench, 3×20 (each side)

Single Leg Hang Clean @ 40kg, 3×6 (R60 btw legs)

Home to ice achilles after.

[Dylan Hicks]

Dylan Hicks on September 16, 2010 at 12:06 pm #102024

15/9/10

Wednesday’s are generally our active recovery/down day

We did our normal warm-up jog and dynamic flex exercises.

Then moved in to some specific core work

SB Jack Knife to Pushup 3x60sec

Side Plank 3x60sec each side

Laying in a supine position, pushing lower back into ground, double leg raise in a slow/controlled manner (feet do not touch ground) 3x60sec

Side Plank Lifts 3×15 each side

PNF Partner stretching

Ice Bath -> Warm Shower 60sec on 60sec off x 5

[Dylan Hicks]

Dylan Hicks on September 17, 2010 at 1:42 pm #102050

16/9/10

Usual 2L warmup + dynamic flex exercises

Running Drills
3 x 10m RA’s
3 x 10m RA’s to 20m transition

Progressive Runs 30, 50, 60, 80m on grass

3x3x80, R3, R6 in flats on grass.

Didnt feel achilles at all which was fantastic. Still focussing on a more vertical heel recovery and not letting my foot drift out the back.

Straight to gym post session

Concentric SL Squat (from safety bars) @ 40kg, 6, 6, 5, 5
SS on 120sec
Bench Pull (using back extension equip) @ 20kg DB, 6, 6, 5, 5

DL Leg Press (explosive) @ 80kg, 6, 6, 5, 5
SS on 120sec
Bench Press @ 80kg, 6, 6, 5, 5

Lateral Flexion (back ext equip), 3×12
SS on 120sec
Prone Bridging on SB & Flat Bench, 3x60sec

2 x MB series

Dinner time!

[Dylan Hicks]

Dylan Hicks on September 18, 2010 at 10:11 pm #102074

18/9/10

Accel Development today

2L Warmup + 6×100 strides on grass

Dynamic Flex + Running drills ( 3 x 10 Running A’s, and 3 x 10 (each leg) Single Leg Recovery)

Progressive Runs 30, 50, 60, 80

Short Hills

Back in spikes for 1st time in 3 weeks

2x3x30, R3, R6
3×40, R4

Hurdle Mobility Series

Warm-down

2L (walk-jog), 4×100 strides on grass

Tonight’s session was one of the best I’ve had since i have started with my new coach. I am starting to get a good kinesthetic awareness both when accelerating on hill and in upright mechanics. Things are rolling along well.

Still icing my achilles each night, along with continuing with my eccentric heel drops + anti-inflamm tablets!

Day off tomorrow.

[Dylan Hicks]

Dylan Hicks on September 19, 2010 at 8:35 pm #102087

Any feedback on my training so far??

[Dylan Hicks]

Dylan Hicks on September 21, 2010 at 2:25 pm #102137

20/9/10

Accel Development (Saturday repeat)

2L Warmup + 6×100 strides on grass

Dynamic Flex + Running drills ( 3 x 10 Running A’s, and 3 x 10 (each leg) Single Leg Recovery)

Progressive Runs 30, 50, 60, 80

Short Hills

2x3x30, R3, R6
3×40, R4

Coach is really happy with the acceleration pattern and the sweeping of the arms early on in the run. Felt really good tonight, i think the unilateral leg work in the gym is really helping.

MB Power Series to finish.

[Dylan Hicks]

Dylan Hicks on September 22, 2010 at 9:18 pm #102163

21/9/10

Easy 2L warm-up today + dyn flex

Extensive Tempo @ 15-16sec 100m pace

100-100-100-100 R30, R90
100-100-150-100
100-150-150-100
100-100-150-100

3 x MB Series

Gym

DL Back Squat @ 100kg, 3×6
SS on 120sec
Chin Ups @ BW, 3×10

Split Foot Concentric Box Jumps (1m), 3×6
SS on 120sec
Russian Twist w MB on flat Bench @ 4kg, 3×30

SL Hang Clean @ 40kg, 3×6 (60sec btw legs)

Done

[Dylan Hicks]

Dylan Hicks on September 22, 2010 at 9:21 pm #102165

22/9/10

Recovery day

We do our usual warmup jog + exercises, then move into some general strength series

SB knee to chest pike w Pushup 3x60sec
Lateral Side Holds, 3x45sec each side
Supine Leg Raise, 3x60sec

Supposed to do ice bath tonight but the baseball players were in there so we went to the beach instead (pretty cold)

Back to the track in spikes tomorrow.

[Dylan Hicks]

Dylan Hicks on September 25, 2010 at 12:06 am #102228

23/9/10

Usual Warm-up

Same session as last Thurs but in spikes on track

Progressive Runs 30, 50, 60, 80m on grass

3x3x80, R3, R6 (only did 2 reps of last set – was starting to fatigue and its only my first session back on track in spikes so didnt want to push it)

Need to focus on preventing my foot from casting out in front when i start to fatigue.

Straight to gym post session

Concentric SL Squat (from safety bars) @ 50kg, 3×6
SS on 120sec
Bench Pull (using back extension equip) @ 20kg DB, 3×6

DL Leg Press (explosive) @ 40kg, 3×6
SS on 120sec
Bench Press @ 80kg, 3×6

Lateral Flexion (back ext equip), 3×12
SS on 120sec
Prone Bridging on SB & Flat Bench, 3x60sec

[Dylan Hicks]

Dylan Hicks on September 25, 2010 at 12:13 am #102229

24/9/10

Extensive Tempo

2L walk-jog soccer field

A few dynamic flex exercises

3x4x100 @ 15-16sec, R30, R90

Med Ball Series x 3

Recovery

5 x (Ice Bath 1min / Spa 2min)

Feel pretty good atm!

[Dylan Hicks]

Dylan Hicks on September 27, 2010 at 9:35 pm #102299

25/9/10

Same warm-up as above

Accel Development on hill

3x3x40, R3.5, R8

Felt really average today, couldnt get out of my own way ;), still toasted from Thurs night Int Tempo session, got through the session anyway. My coach wasnt too unhappy, he still wants me to work through tiring sessions in the GPP.

Med Ball Power Series and Hurdle Mobility

Day off tomorrow.

[Dylan Hicks]

Dylan Hicks on September 27, 2010 at 9:42 pm #102300

27/9/10

Monday’s session is always a repeat of Saturday’s throughout the GPP (x2 Short Hill / Accel Development Sessions)

3x3x40, R3.5, R8

Felt a little better than Saturday’s session but still feeling fatigued.

Med Ball Power Series

Gym post session

DL Back Squat @ 100/120kg, 5, 5, 4, 4
SS on 120sec
Hammer Grip Chin Up @ BW, 3×10

Split Foot Concentric Box Jump @ ~80cm, 3×5
SS on 120sec
Russian Twists on Bench @ 4kg, 3×12

SL Hang Clean @ 40kg, 3×5

Done. I hate my gym, there are ‘roid monkeys galore there. I think i am moving to another gym this week at a private college 😉

[Dylan Hicks]

Dylan Hicks on September 30, 2010 at 10:15 pm #102355

28/9/10

Extensive Tempo session today

Modified warmup

4x4x100 @ 15-16sec in flats on grass

I was blowing a bit during this session after about the 12th rep

Medball series x 3

5 x Ice Bath 1min / Contrast (Hot tub) 1min

Felt pretty good after the ice-bath…Day off tomorrow.

[Dylan Hicks]

Dylan Hicks on September 30, 2010 at 10:23 pm #102356

29/9/10

Recovery day today. All we do is our usual warm-up + ab/core/stability exercises x 3. Session only takes about 30-45mins.

30/9/10

Intensive Tempo day…i’ve been dreading this all week 😉

2L warm-up + dynamic flex

Running drills
A’s 3×10
Single Leg A’s 3×10 each side

Progressive Runs 30,50,60,80

3x3x90 @ 90%+ (1st set in flats) R4, R8

These sessions are always tough for me. I started to top out about 70m in each run and losing form in the final 20m but I feel like I’m holding a good position technically for the majority of the run. Did the session with a guy who has run 10.5x and wasn’t too far off at the end. Helps having someone quicker next to you to pull you through.

Quick warm-down, then up to the gym.

Concentric SL Squat (from safety bars) @ 50kg, 5, 5, 4, 4
SS on 120sec
Bench Pull (using back extension equip) @ 20kg DB, 5, 5, 4, 4

DL Leg Press (explosive) @ 40kg, 5, 5, 4, 4
SS on 120sec
Bench Press @ 80kg, 5, 5, 4, 4

Lateral Flexion (back ext equip), 3×15
SS on 120sec
Prone Bridging on SB & Flat Bench, 3x60sec

Med Ball Ab Series x 2

Started taking ZMA (Ultimate Nutrition) x3 capsules/night…Did notice a much deeper sleep.

[Dylan Hicks]

Dylan Hicks on October 2, 2010 at 5:45 pm #102400

1/10/10

Extensive Tempo today

2L warm-up / modified Dynamic Flex set

3x4x100 @ 15-16sec in flats on grass

Pedestal Set (prone, supine, lateral holds)

Stretching/mobility series

5(Ice bath 1min, Spa 2min)

[Dylan Hicks]

Dylan Hicks on October 2, 2010 at 5:49 pm #102401

2/10/10

Pretty warm here today, around 25’C, first real taste of Summer weather

Usual warm-up

Running drills + Progressive runs 30->80m

Accel Development on hill

2x3x40m, R3.5, R8
3×50, R4

Not a bad session, feeling better about my acceleration pattern at the moment.

MB Power Series (Underhand, Overhead, Vertical, Box Jumps, Split Foot Concentrics)

Hurdle Mobility

8 weeks GPP done. Testing next week.

Pencilled in my first race for November 27th.

[Dylan Hicks]

Dylan Hicks on October 4, 2010 at 3:17 pm #102421

Testing / Down week this week

4/10/10

8:30am

800m warmup

Usual dynamic flex

3(60sec SB Pike->Pushup / 45sec Lateral Hold (each side) / Supine DL flexion)

5(Ice Bath / Warm Shower – 60sec each)

Trials tomorrow, not sure whether track or grass, 80 & 100m i believe, feel pretty good…

Weather is 25’C here today…beach weather!

[Dylan Hicks]

Dylan Hicks on October 6, 2010 at 9:33 am #102455

5/10/10

Usual warmup today

This session in our cycle is basically like a sub-max blow out before the main testing on Thursday, approx 95% tonight from a stationary rolling start.

1×80 – 8.73ht (first foot fall)
1×100 – 10.82ht

I think we will have the camera out on Thursday so I will post some video if i can.

Warm-down was a longer one than usual with 1600m of walk-jog around the grass track.

[Dylan Hicks]

Dylan Hicks on October 8, 2010 at 12:09 am #102498

Day off yesterday to rest up for trials

Usual warmup etc

2×60 on track from a stationary rolling start (CF style)

Tail wind.

Rep 1 6.57ht (first foot fall – FFF)
Rep 2 6.62ht

Both runs felt ok, felt a little more cyclical and kept my legs under me in the 2nd rep (didnt let it drift out the back)

1×120 straight on grass – 13.41ht, FFF

Started to lose my tech around 80-90m. This is the furthest distance i have been out so far. My frequency has definitely improved since working with my new coach.

Not unhappy with the 120 but gives me a lot of room for improvement. Not too sure how much to read into the 60m times. I would say if i was to run a FAT 60m right now, i would be right on 7 flat.

Gym Testing after session

Back Squat 3x140kg
Bench 1×120

3×10 Chinups
SS on 120sec
3x60sec SB w elbows on bench

4x Back Ext Series

Tempo tomorrow.

[Dylan Hicks]

Dylan Hicks on October 11, 2010 at 8:18 pm #102575

8/10/10

Ext Tempo 1800m

Modified warm-up

100-100-100-100 @ 15sec, R30, R60
100-100-150-100
100-150-150-100
100-100-150-100

Felt a little fatiuged today due to the HI runs last nite plus the max lifts.

Weekend is recovery. A few visits to the beach etc. Weather is really starting to pick up down here.

[Dylan Hicks]

Dylan Hicks on October 11, 2010 at 8:24 pm #102576

11/10/10 GPP3

2L warmup + Dynamic Flex

Drills + Progressive Runs 30-80

Accel Development (short hills)

2x3x40, R4, R8
3×50, R4

Didnt feel too bad but today was the hottest day in a while 27’C, so I think i was just adjusting to the temp. Had a small headache.

MD Power series (2x4xUnderarm / 2x4xOverhead)

Gym

SL 1/2 Squat @ 60kg, 4×6
SS on 120sec
Front Pulldown @ 80kg, 3×6

Concentric Box Jump @ 80cm, 3×6
SS on 120sec
Incl Hip Flexion @ 3x40sec

Power Cleans @ 80kg, 3×6

Done. My strength has really improved and was noticeable in the cleans.

[Dylan Hicks]

Dylan Hicks on October 12, 2010 at 8:23 pm #102590

12/10/10

Pretty sure from gym last nite due to increasing the weight significantly for Max Strength cycle, especially though glutes and adductors/hamstring

Ext Tempo

4x4x100 @ 15sec, R30, R60

Med Ball Abs x 3 Series

Hurdle Mobility Series

[Dylan Hicks]

Dylan Hicks on October 15, 2010 at 12:36 pm #102670

13/10/10

Recovery day today

Modified warmup

Core series

3(Swiss Ball Tuck -> Pushup x 60sec / Side Elbow Bridging x 45sec ea / Hip Flexion x 60sec)

Was supposed to do ice baths but coach was in Bali so we had no supervision. Still feeling the effects of Monday night’s gym session.

14/10/10

Max Velocity Development

2L + 6x100m strides

Dynamic Flex + Running Drills

Progressive Runs

2(4x EFE (60m))

Leg recovery has significantly improved not just trying to really improve my arm strike down and back.

Med Ball Ab Series x 3

Hurdle Hops 2(3×4) = 24cts

Gym

DL @ 100kg, 4×6
SS on 120s
DB One arm row @ 25kg, 3×5

Incline Bench Press, @ 80kg, 4×6
SS on 120s
Concentric Box Jumps 80cm, 3×5

Back Extension series

[Dylan Hicks]

Dylan Hicks on October 16, 2010 at 4:43 pm #102689

15/10/10

Raining today which was crap, but we got through anyways

Ext Tempo

3x4x100 @ 15-16sec on grass in flats. These sessions are starting to become a lot easier than when i first started. I’m becoming a lot more efficient, both technically and physiologically.

Med Ball Ab Series x 3 + Static Mobility Series

16/10/10

Weather only marginally better today, slight rain when we first arrived. I had been dreading this series of Int Tempo but i got through pretty well. Becoming more efficient with movement and its helping me maintain my form throughout the run.

Usual warm-up etc

3x3x100 @ 90-95% on track in spikes. R4, R10

No real drive phase, just trying to maintain MV mechanics for probably 90m of the run. Although i wasnt feeling too fresh, i did feel better with my mechanics throughout the session.

Hurdle Mobility + MB Ab Series x 2 / Power MB

2L, 4×100 @ 70% in flats.

Another week done!!

[Dylan Hicks]

Dylan Hicks on October 19, 2010 at 10:53 am #102720

18/10/10

Warmup etc

Progressive Runs + Drills

Acceleration Development

2x4x50 on hill. R4.5, R12

Felt really good today. Weather was around 22’C. I was getting really clean accelerations and felt strong each stride.

MB Power Series 2x4xUnderarm 2x4xOH

Gym

SL Squat @ 60kg, 4×5
SS on 120sec
Front Pulldown @ 80kg, 3×6

Conc Box Jump, 3×6
SS on 120sec
Incline Hip Flexion, 3x40sec

Power Cleans @ 80kg, 4×5

Pretty good session. Feeling a lot better than this time last week. First week of new cycle has always brought me down a little.

[Dylan Hicks]

Dylan Hicks on October 19, 2010 at 9:12 pm #102726

19/10/10

Modified Warm-up

Extensive Tempo = 1800m @ 15-16sec, R30, R60

100-100-100-100
100-100-150-100
100-150-150-100
100-100-150-100

MB Ab Series x 3

Hurdle Mobility Series

Felt pretty good today, even after the hills and gym session last night. Think I am going to run some really good trials in two weeks time.

Recovery day tomorrow.

[Dylan Hicks]

Dylan Hicks on October 22, 2010 at 3:38 pm #102775

20/10/10

Modified warmup

Core series, same as last week

3(Swiss Ball Tuck -> Pushup x 60sec / Side Elbow Bridging x 45sec ea / Hip Flexion x 60sec)

Weather was 27’C today so we hit the beach as soon as we could. Feeling pretty good atm.

21/10/10

Max Velocity Development

2L + 6x100m strides

Dynamic Flex + Running Drills

Progressive Runs

4 x EFE (60m) R5, R12
3 x FEF (rolling start) R5

Really trying to work on my arm strike down during this phase of MV. My coach and teammate have really been helping me by identifying specific points each session which i’m doing well and not so well. I found this session really good, and felt strong throughout. My acceleration during the FEF felt really consistent, due to the short hill work i’ve been doing for around 10 weeks now. Good session.

Hurdle Hops 2(3×5) = 30cts

Gym

DL @ 100,110,120,120kg, 4×5
SS on 120s
DB One arm row @ 30kg, 3×6

Incline Bench Press, @ 80kg, 4×5
SS on 120s
Concentric Box Jumps 80cm, 3×5

Back Extension series

Good strength session.

22/10/10

Extensive Tempo

Thought i would be sore today from tough session and lifting but feel really good.

3x4x100 @ 15-16sec on grass in flats.

Pedestal Series (prone, supine, side holds etc)

[Dylan Hicks]

Dylan Hicks on October 25, 2010 at 9:13 pm #102839

23/10/10

Feeling reasonably good at this stage of the week.

Speed End Session

Usual Warm-up / Took Cr and BetaAl before session

Dynamic Flex + Progressive Runs 30-80 + Drills

3×110, 100, 90 R4, R10 @ 90-95% in spikes on grass (walk in start e.g. 3,2,1 GO)

Didnt find this particularly tough O2 debt wise, but was a little fatigued in the hammies due to heavy DL on Thurs nite. I thought i held the runs together pretty well, and was really focussing on striking my arm down past my hip.

MB Abs x 2
MB Power Series
Hurdle Mobility Series

Warmdown

Long Session!!!

[Dylan Hicks]

Dylan Hicks on October 25, 2010 at 9:18 pm #102840

25/10/10

Rest day yesterday

Acceleration Development today

Warmup as usual

28’C today 😉

2x4x60, R5, R15 in spikes on grass hill from stationary roll

Pretty good session actually. Was tough though, working hard all the way through to 60m.

MB Power Series

Gym

SL Back Squat @ 70, 70, 80, 80kg, 4×4
SS on 120s
Front Pulldown @ 100kg, 3×5

Concentric Box Jump @ BW, 3×5
SS on 120s
Incl Hip Flexion, 3x40sec

Power Cleans @ 80, 80, 90, 90kg, 4×4

Feeling really strong atm. Could clean probably 100 for 4 reps but there is no platform so i cant even drop the weight from any great height. Not ideal.

[Dylan Hicks]

Dylan Hicks on October 30, 2010 at 1:59 pm #103000

26/10/10

Intensive Tempo today

Modified Warm-up

4x4x100 @ 16sec R30, R60, in flats on grass

Pedestal Series
Mobility/Stretching Series

[Dylan Hicks]

Dylan Hicks on October 30, 2010 at 2:00 pm #103001

27/10/10

Recovery Day

Modified Warm-up

Usual Dynamic Flex stuff + Core Series x 3

[Dylan Hicks]

Dylan Hicks on October 30, 2010 at 2:04 pm #103002

28/10/10

Feeling pretty tired today as i have been at the beach from 9-1pm with my students for beach activities. Pretty warm today too, 28’C.

Standard Warmup

Drills + Progressive Runs

4xEFE (60m) R5

Felt reasonable sharp during these, but i could just feel my hammies were fatigued from standing up all day down the beach, and it the sun. My teammates seemed to think they look ok.

R12

3×60 (30m + M) from rolling start, R5.

Same feeling as above; i didnt really feel very fresh when starting from a roll.

Post Session:

Hurdle Jumps 2x3x6 = 36contacts

Gym

DL @ 120kg, 4×4
SS on 120
One Arm Row @ 30kg, 3×5

Incl Bench @ 80kg, 4×4
SS on 120
Conc Box Jump @ 80cm, 3×5

Long day!!!

[Dylan Hicks]

Dylan Hicks on October 30, 2010 at 2:05 pm #103003

29/10/10

Ext Tempo

Hamstring very fatigued after long session yesterday. Weather is crap here today, 15’C and raining.

3x4x100 @ 16-17sec, in flats on grass

MB Ab Series x 3

Ice Bath recovery

[Dylan Hicks]

Dylan Hicks on October 31, 2010 at 7:22 pm #103020

30/10/10

Very average weather today, 15’C and intermittent rain. Not ideal for training. There was a popular band doing their soundcheck close by, so we had some warm-up music.

Usual warmup today

Speed End Session

First run of each set was supposed to be 120m, but we changed it to 100m as surface of wet grass wasn’t really giving us much as far as SE. The main track in the city is being resurfaced, and the private college we train at has 4 lanes x 117m, so good enough for a 100m but no more.

3x3x100, 100, 80, R5, R10

Felt generally pretty good, besides the poor weather conditions, was really focussing on striking down with the arm. I’m recovering a lot better, and the quality of runs is staying constant throughout the session.

MB Ab Series x 2
MB Power Series

Extended Warmdown

Jog Lap
2 x Jog Straights, walk bends
4 x 100 70%

Done.

Test week coming up. I predict some significant improvements. Stay tuned.

[Dylan Hicks]

Dylan Hicks on November 1, 2010 at 8:15 pm #103043

1/11/11

Recovery week this week. We work on 4 week cycles – 3:1

Extended Warmup

Pedestal Series

Mobility Series

Hurdle Series

Beach for 10min wade

Tomorrow we have 1×80, 1×100, at about 93-95%, just a comfortable pace under race pace. Just enough to sharpen up for Thursday’s trials. 60’s and 120.

[Dylan Hicks]

Dylan Hicks on November 3, 2010 at 6:32 pm #103090

2/11/11

Standard Warmup

We did our progressive runs in flats 30, 50, 60, 80

Then we did 1×60 @ 85%, 1×80 @ 90-92% in spikes. Basically had to be ready for a 1×100 @ 95% after the first two runs. I felt really strong as soon as i left the line and was driving hard and making clean and consistent contacts through 60m, then kept working my arms to 10.68ht (FFF) -> compared with 10.82 last cycle, which is a very pleasing improvement.

Tomorrow is a complete day off, and then i have 2×60 and 1×120 on Thursday. Things are progressing well.

[Dylan Hicks]

Dylan Hicks on November 6, 2010 at 7:39 pm #103174

4/11/10

Standard warmup today

Progressive runs in flats, and then made sure we were ready to go with a few runs in spikes, plus some rolling starts

2×60, R10

Rep 1 – 6.51ht FFF
Rep 2 – 6.57

Was extremely happy as my first run was the same time as my training partner who has run a few 10.7x 100’s plus a windy 10.63, so i feel i’m making real progress. My coach was really happy, and feels that i am on my way of achieving my goals.

1×120. This was done on grass with a tailwind. Felt like a very strong run and even though i lost my angle due to a dip in the track half way down, i regained me form and finished off strongly.

Post Session i went to gym and did some strength maintenance 3x3x130kg on Squat, + back extension series.

5/11/10

Ext Tempo 1800m in flats, @ 15-16sec, 20-22sec

100-100-100-100
100-100-150-100
100-150-150-100
100-100-150-100

Found this pretty tough today. Still a little fatigued from the session last night after hitting some good times.

Weekend off -> Probably just head down the beach and get in the water a fair bit.

[Dylan Hicks]

Dylan Hicks on November 10, 2010 at 11:23 am #103238

8/11/10

Very relaxing weekend watching beach volleyball in 30’C weather…perfect

Accel Development + Speed End Runs

My coach has decided to incorporate 2 extra SE runs/week, to consolidate my speed maintenance as my opening run for the season approaches.

Standard Warmup + Dynamic Flex + Progressive Runs

2x3x60, R3-5

FFF – i was going through 30m around 3.59-3.6low for each rep. My coach wants me to focus on stepping over the ankle with my back foot at take-off, but is really happy with my extension from the front leg. They felt pretty good, but did dull my legs before the SE runs.

2×130, R10

Both reps were around 14.3x on grass in spikes. Runs were around 95%. I could definitely feel i didnt get as much out of my acceleration, due to the first part of the session but i think i was still holding form for 5/6 of the run.

Gym post session

P Cleans @ 75kg, 4×3

Bench Press @ 80kg, 3×5
SS on 150sec
Drop Jumps (40cm) @ BW, Drop, Explode, Land

SL Squat Jumps (Smith) @ 60kg, 3x5ea
SS on 150sec
Lateral Flexion across bench, 3x10ea

SL Deadlift @ 70kg, 3x5ea

Done and done!

[Dylan Hicks]

Dylan Hicks on November 10, 2010 at 11:27 am #103239

9/11/10

Massage at 9:30am. I have been having trouble with my left hip flexor/TFL area, and had this worked on during the treatment. It felt SO much better when i walked out the door and gave me back full range when doing tempo in the evening.

Ext Tempo

4x4x100 @ 15-16sec on grass in flats

MB Ab Series x 3

Hurdle Mobility Series

Warmdown

2L, 4×100 strides

[Dylan Hicks]

Dylan Hicks on November 13, 2010 at 3:05 pm #103316

10/11/10

Recovery Day as always

Modified Warmup

Core work on swiss ball.

Ice Bath recovery – 5x1min

[Dylan Hicks]

Dylan Hicks on November 13, 2010 at 3:12 pm #103317

11/11/10

Remembrance Day

Warmup

2L, 6×100, dynamic flex, progressive runs

Max Velocity Development

3xFEF (60m), from a rolling start (timed from first foot fall). Probably accelerating at 92%, but still feeling strong. Coach got me going through 60m around 6.6high HT, which i though was pretty good. He’s really happy with my frequency at max speed. Things are going well. Still have a very tight left hip flexor but getting it needled early next week.

Gym after session

Jump Squats (Smith) @ 110kg, 4×3
Front Pulldown @ 60kg, 3×5
Back Squat @ 110kg, 3×5

Feeling very strong. Body mass = 79kg

12/11/10

Extensive Tempo

4x4x100 @ 16sec on grass in flats

Pedestal series + mobility series

[Nick Newman]

Nick Newman on November 13, 2010 at 4:36 pm #103318

Hi,

You’re FFF timing method on you’re runs…can you describe exactly how it’s done. Who has the stop watch? What starting stance do you use…I use first foot fall often myself so just wanted to see…

[Dylan Hicks]

Dylan Hicks on November 13, 2010 at 8:32 pm #103324

Hey Nick

I’ve enjoyed reading your training journal. All the best for the upcoming season.

My coach has the stop watch, usually at the mid-point or the finish of the run distance. Split foot stance (very similar to foot spacing for block start, but slightly more elongated), down into a semi squat position (CF style), arms hanging in front, roll forward with momentum and then when i have the ‘correct’ angle split the arms hard and push. As soon as the back foot makes the first contact with the track my coach starts timing. We dont really look into any conversion to FAT timing, just compare with ourselves and training partners. Hope that helps. I was living in Toronto in 2005, and nearly every athlete i saw at the track used this type of start. I had not seen it before. It is not common in Australia.

Look forward to keep reading your journal Nick.

Dylan

[Dylan Hicks]

Dylan Hicks on November 14, 2010 at 12:02 am #103325

13/11/10

Session today was supposed to be SE 2×120/100/90 @ 97%, R8, R12.

However, after going about 40m in the first rep, my hammy started to feel a little tight so i just shut it down for the session. Didnt want to push it since i have my first meet in 3 weeks.

Finished the session with 1000m tempo.

Power MB Series
MB Series x 2
Hurdle Mobility

Ice Bath + Massage tomorrow morning.

[Nick Newman]

Nick Newman on November 14, 2010 at 7:12 am #103330

Hey Nick

I’ve enjoyed reading your training journal. All the best for the upcoming season.

My coach has the stop watch, usually at the mid-point or the finish of the run distance. Split foot stance (very similar to foot spacing for block start, but slightly more elongated), down into a semi squat position (CF style), arms hanging in front, roll forward with momentum and then when i have the ‘correct’ angle split the arms hard and push. As soon as the back foot makes the first contact with the track my coach starts timing. We dont really look into any conversion to FAT timing, just compare with ourselves and training partners. Hope that helps. I was living in Toronto in 2005, and nearly every athlete i saw at the track used this type of start. I had not seen it before. It is not common in Australia.

Look forward to keep reading your journal Nick.

Dylan

Thanks mate, yeah i read yours also…

I start exactly the same as you actually when i do those runs and clock from first foot contact and then stop as i pass the line at the end of the sprint. It is common in England as well because to be honest it’s very consistent and any easy and effective way to measure progress without have timing gates etc. Often during a session of say 6 30’s timed that same way, all of them will be within 1-2 hundredths of each other…

Good luck to you also!

[Dylan Hicks]

Dylan Hicks on November 14, 2010 at 1:27 pm #103336

Nick

Where abouts do you live/train in the UK. Do you have a coach or are you self trained? U competing in indoor season?

[Nick Newman]

Nick Newman on November 15, 2010 at 3:36 am #103340

I actually live and train in California, USA and am self trained. I will be opening up indoor season on Jan 15th if all goes to plan. Should be in New Mexico, indoors.

[Dylan Hicks]

Dylan Hicks on November 16, 2010 at 2:30 pm #103369

15/11/10

My coached decided to switch two of the sessions this week, since i had some trouble with my hammy/hip during Saturday’s session. So today was Ext Tempo = 1800m (flats/grass)

100-100-100-100
100-100-150-100
100-150-150-100
100-100-150-100

MB Ab Series x 3

Nick, what’s the TnF scene like in Cali? Which track do you train at?

[Dylan Hicks]

Dylan Hicks on November 17, 2010 at 9:43 am #103378

16/11/10

Standard Warmup today

Session Focus: Accel Development + SE Runs

2x3x30 R3, R6
1×130, 1×150 R8

I have been having some trouble around TFL, Top of ITB, Hip Flexor so we decided to complete the 30’s off a moving start (3-4 steps). We usually do them off a stationary roll, but its my left leg with the tightness which is the leg i push off with.

30’s felt ok, just good to get back into some speed again.

My coach changed the initial plan of SE runs to 2×100, R5, @ 90%, due to a few reasons but anyway, i rolled through really comfortably in 11.0x for both runs.

Gym Post Session

P Clean @ 70kg, 4×4

Depth Jumps @ 40cm, 4×4
SS on 150sec
Bench Press @ 70kg, 4×4

SL Box Jump @ 60cm, 3x4ea
SS on 150sec
Hip Flexion on flat bench @ 3x30sec

SL Dead Lift @ 60kg, 3x4ea

Getting some treatment on hip area tomorrow. First race on weekend of December 4th.

[Nick Newman]

Nick Newman on November 17, 2010 at 10:24 am #103379

15/11/10

My coached decided to switch two of the sessions this week, since i had some trouble with my hammy/hip during Saturday’s session. So today was Ext Tempo = 1800m (flats/grass)

100-100-100-100
100-100-150-100
100-150-150-100
100-100-150-100

MB Ab Series x 3

Nick, what’s the TnF scene like in Cali? Which track do you train at?

Track is huge here….lots of very good athletes all over the place….meets every weekend once Jan hits…

I’m in the Long Beach area…

[Dylan Hicks]

Dylan Hicks on November 17, 2010 at 10:31 pm #103390

17/11/10

Recovery Day today

Extended Warmup

Core Work x 3

Pike -> Pushup on SB 3x60sec
Lateral Holds w Leg Raise, 3x60sec
Seated Alternate MB Throws (wall) 3x30sec
Lateral Flexion w SB, 3x15ea

Ice Bath / Shower / Jacuzzi x 5 (1min each)

[Dylan Hicks]

Dylan Hicks on November 21, 2010 at 1:11 pm #103448

18/11/10

Standard Warmup

Weather is starting to get warmer – 25’C, and getting hotter for next week or so

MV Development

3xFEF (60m) from stationary rolling start. Feeling really good when at top speed; holding strong position and recovering the leg well.

2×60 @ 97% – 3pt start. Starting from a clap from teammate. Both reps i was about 2m behind at 60 from my teammate; he has a PR of 10.50, compared to my 11.10, so looking very good for me atm. Acceleration felt really strong.

Gym post session

Jump Squats @ 20kg DB btw legs, 3×4
Back Squats @ 110kg, 3×4
Front Pulldown SuGr @ 60kg, 3×4

Good Session!!

[Dylan Hicks]

Dylan Hicks on November 21, 2010 at 1:16 pm #103449

19/11/10

Extensive Tempo

3x4x100 @ 16sec. I was a little fried after last nite and was blowing a fair bit after the 2nd set. Warmer weather takes a little bit of a toll too!

Pedestal Series + Mobility Series

20/11/10

SE Session

2×100/90/80 @ 95%+, R6, R15. Timing from first foot fall for first across the line.

My coach thought this was my best session for this type of workout for the season. I was about 2-3m behind my training partner at each interval, and he is by no means slow. Going from a 1-2 step walk in. Weather was about 28’C at 10am.

Power MB Series 2x3xeach throw

MB Abs x 2

Hurdle Mobility

400m, 4x100m strides, DONE!

Beach in afternoon for a small recovery and tan ;p

[Dylan Hicks]

Dylan Hicks on November 26, 2010 at 11:31 pm #103579

21/11/10

Rest Day – Beach

22/11/10

Due to pretty solid session on Saturday, with a high work output, my coach decided to switch my Monday/Tuesday sessions, so today all I had to do was come out and complete a standard warm-up plus some stretching. Suited me fine as it was 30’C, and allowed me to get down the beach before heading to practice.

23/11/10

Accel Development + SE Runs

30’C

Standard Warmup + Progressive Runs

3×30, R4, 3pt start
1×40
1×60
1×90

My coach is still trying to make me keep my feet close to the ground when accelerating off the line, as I had developed the habit of cycling them early, and wasting my drive. My coach didn’t tell me my times but they felt pretty good. I did the 60 and 90m effort with my training partner. I think I was about 1.5m behind at 60, and level over 90, although I think I got a jump on him off our start and he was still a little fried from Saturday’s workout.

Gym post training

P Cleans @ 65kg, 3×4

Drop Jumps @ 40cm, 3×5
BP @ 70kg, 3×4

SL Box Hops @ 60cm, 3x5ea
Flat Bench Hip Flexion @ BW, 3×16

SL DL @ 60kg, 3x4ea

Deep Tissue Massage after gym

24/11/10

Extensive Tempo

3x4x100 @ 16sec in flats on grass

Very humid day today.

MB Ab Series x 2
Mobility Series
Ice Bath Recovery

25/11/10

Complete rest day. Mobility Series + 10min wade at beach

26/11/10

Session today was listed as 2×100/80/60 @ 95%. Warmup was fine etc and i got through the first run ok, but around 90% from a 3pt start, but my left hamstring was feeling a little tight. I did the 80 and 60 but pulled the pin on the second set as i wasnt prepared to do any damage at this point of the year considering everything has been going so well.

To finish my coach had me do 6×100 tempo runs, plus 3×15 running A’s, Concentric Hurdle Hops 3×6.

Not too concerned about it but still got to race next Saturday, so hopefully its all good by then. Fingers crossed.

Ext Tempo, Recovery Pool and Massage tomorrow.

[Dylan Hicks]

Dylan Hicks on December 1, 2010 at 8:07 pm #103679

27/11/10

Very easy session today

Ext Tempo

3x4x100 @ 17sec

Just a bit of a flush session since we had a pretty good week on the track. Post session massage and ice bath.

Day off tomorrow.

29/11/10

I travelled to Sydney yesterday to sit the CSCS exam in Bathurst NSW. So it was a 90min flight from Adelaide to Syd, then a 3hr drive to Bathurst. I stayed overnight there and sat the test in the morning. Between the two parts of the exam i did a 3x3x100 tempo session in a ‘paddock’ ;), then some mobility exercises, then went back to sit the second half of the exam. If anyone wants to know about the content let me know.

Straight after the session i drove back to airport then flew home at 8:30pm. Long two days!!

30/11/10

Racing on Saturday over 120m on grass (handicapped running) so session was tailored accordingly.

Standard Warmup

3×30, R4, R10 all around 95%
1×80, R10
1×100

Post session gym

P Cleans @ 60kg, 3×3
Box Jumps @ 80cm, 3×3

Massage

[Dylan Hicks]

Dylan Hicks on December 3, 2010 at 4:14 pm #103732

1/12/10

Recovery session. Ice Bath/Hot Shower + Mobility Set

2/12/10

Modified Warmup

Progressive Run 3×60 in flats working towards 90%

3×30 in spikes. 2xroll, 1xblocks (first block start for season;)

1×60 @ 95%, open up the neural pathways

Warmdown. Rest day tomorrow, race on Saturday 2pm ;0

[Dylan Hicks]

Dylan Hicks on December 7, 2010 at 2:23 pm #103827

4/12/10

Ran heat (3rd) and semi (5th) of 120m handicapped race. The times wont mean much to ppl who read these boards, but I was reaching a bit for distance towards the end of the run due to not training over 100m and not hitting any real SpE. I was not unhappy with my runs, but i know i will be better served over the distance when i race again. It was a very hot and humid day, 32’C, high humidity.

5/12/10

Travel back to Adelaide (5hrs)

6/12/10

3×60/80/10

1st set in flats 90%, R4, R10
2nd and 3rd set in spikes 95%, R5, R10 / R6

Felt pretty good during the session now just need to take training form to the race this weekend.

[Dylan Hicks]

Dylan Hicks on December 10, 2010 at 2:40 pm #103899

7/12/10

Easy 1200m tempo today. Weather was terrible, constant rain, terrible for the apparent start of summer.

MB Ab Series x 2
Hurdle Mobility Series

Massage

8/12/10

Recovery Day today

Modified warm-up

Core Exercises x 3
SB w Lower Body Twists x 60sec
Hanging Hip Flexion (hands to feet). I lasted around 45-50seconds before i couldnt get my feet to hands anymore (around 13-15reps
Standing DB Side-Ups

Ice Bath and Mobility Recovery

9/12/10

Racing this Sunday so session was dictated by this.

Warmup/Drills/Progressive Runs

1×40 @ 95% from rolling start before stepping into blocks

2×30, R4
2×40, R4
R10
1×60, R6 @ 93% for both runs
1×80

Feel pretty good. Expecting better performance than last week.

10/12/10

Extended Warmup + Mobility Series

Jog 400m
8×100 strides
Dynamics Flex
Drills
Mobility Series
Chiro

NBA on tv Tonight and Tacos…Awesome

[Dylan Hicks]

Dylan Hicks on December 13, 2010 at 4:02 pm #103957

11/12/10

Rest day

12/12/10

Race Day. Well, i did run better than last week but still ran 3rd in my heat and so didnt progress to the semi final . I did have the lead at around the 80m mark but couldnt hold on and ran a close 3rd place. Was disappointed at time but dont feel too bad about it now. I have another race next weekend so will keep building towards that. I’m hitting the SE on Tuesday out to 150m which should help leading into the weekend. Weather good in Adelaide at the moment, so its very pleasant to run.

Cool down after race.

13/12/10

Standard Warmup, drills, progressive runs and then warm-down. Waiting to hit it hard again tomorrow.

[Dylan Hicks]

Dylan Hicks on December 16, 2010 at 2:05 pm #104042

14/12/10

SE Focus for this session. Early speed has been good in the few races ive had, ive been getting on guys but getting passed late in the race, much to my frustration. We havent touched on much SE yet, just been using the races as the SE stimulus. I havent been stressed about my runs as i know the speed is there, now just need to top the run off by holding speed late into the race.

After usual warmup

2×30 rolling start, R4
2×40 rolling start

Made it to 10m in 7 strides. Really must focus on this to set my race up and gap my opponents early.

1×130, R8 FFF ~14.2HT
1×120, R8
1×110, R12 ~12.3HT

Weights

P Cleans @ 60kg, 3×3

Depth Jump @ 40cm, 3×3
One Arm Seated Row @ 35kg, 3×8

Conc Box Jump @ 80cm, 3×3
Supine Hip Flexion, 3×20

Done for night

15/12/10

Extended Warmup

Core Exercises x 3

SB Twists x 60sec
Hanging Hip Flexion x 45sec
Lateral DB Slide x 60sec

Flush Massage

Ice Bath Immersion x 5

Starts tomorrow. Race again this weekend.

[Dylan Hicks]

Dylan Hicks on December 21, 2010 at 2:57 pm #104195

16/12/10

Standard Warmup

2×30, R4
2×40, R4

1×80, Rolling start

2 x MB Ab Series

No gym tonight

17/12/10

Extended Warmup

8 x 100m strides
Dynamic Flex
Drills
Warmdown strides

18/12/10

Rest day

19/12/10

Race day. Mixed feelings about my results lately. Im blowing a lot of my strength off the line by popping up to quickly out of the blocks, but also struggling a little with my SE. Im making strong gains through the middle of the race but still losing ground late in the race. Im not really focussing on it, but its just frustrating smashing people early and then being passed late in the race. It’s getting better; i trust how my coach has planned the sessions and know it will just be a matter of time.

20/12/10

Recovery Day

10min wade at beach in AM

2x5x100 Ext Tempo
Dynamic Flex
Drills
Hurdle Mobility
2 x MB Ab Series

21/12/10

Rest Day

[Dylan Hicks]

Dylan Hicks on December 26, 2010 at 8:19 pm #104315

22/12/10

Usual Wednesday. Extended Warmup + Core Series + Ice Bath Recovery. Coach is giving us and extra day before we hit it hard again.

23/12/10

I felt probably the best i have for this session, the extra few days seem to work wonders for me.

After our standard warmup + Dynamic Flex

Progressive Runs 2×60 in flats, 1×60 1×80 in spikes

2×30 in spikes (1xfalling, 1x3pt start)

2×40 from blocks

R10

1×130 from rolling start. Felt really good.

Need to ensure i dont rush my drive phase and get too caught up in the race. Keep focussed and disciplined to keep driving towards the 40m mark.

24/12/10

Extended Warmup today. Ice Bath

25/12/10

Xmas

26/12/10

Normal warmup

2×30 accel in flats

2×30 accel in spikes

3×30 from 3pt start

Neural primer. Race in 2 days over 120 on grass. Big meet. 1st two in heats go through to semi finals.

[morgan93]

morgan93 on December 26, 2010 at 9:14 pm #104316

Are you running the Bay Sheff? When i started with my squad last year i starting doing some Pro races. They are awesome, you cant get 6 or 7 races in one day at any other meet.

[Dylan Hicks]

Dylan Hicks on December 27, 2010 at 12:29 am #104317

Yeh mate i am. Running off 9.75m, which is pretty handy. Who coaches you? I currently run with Clay Watkins, PB 45.95. When’s your next 400m?

[morgan93]

morgan93 on December 27, 2010 at 1:12 pm #104334

I train with brian wright in sydney, He’s had afew guys come runner up at stawell. Yeah i think i might have raced Clay afew times as a junior. My next 4 will hopefully be mid Jan.

We have afew guys doing Bay Sheff, 6.25 is one, but your mark seems like it will be pretty deadly for an 11.0 runner.

[Dylan Hicks]

Dylan Hicks on December 31, 2010 at 4:53 pm #104421

27/12/10

Rest Day

28/12/10

Well, even though my coach thought i ran a decent race i ended up 4th in my heat so did not progress to the semi-finals. In the past, my previous training was made up of a bulk of rep 120’s at 90+%, whereas this season i have hardly gone over 100m in training, except in races, i guess true S-L. So although i was unhappy with the result my coach still thinks i made progress from my run the previous week.

Morgan93 – your training mate did well; i met him that night, top bloke.

29/12/10

Ext Tempo

4x4x100 @ 17sec in flats, R30, R60

Stability Holds (prone/lateral)

30/12/10

Straight back into the deep-end today (35’C too)

2x3x120 (EFE – 40m segments) R6-8, R15-20

All runs were in around 13.3-13.4 FFF, except final rep 13.7, and it felt like it too!

Considering i had probably only been out to 120 a dozen times in training to date, doing 6 hard runs in a session was challenging. Was feeling pretty avg after the session.

31/12/10

39’C – doesnt make it easy!!

3x4x100 @ 16sec in flats

Stability holds (prone/lateral)

Beach 😉

Party tonight!!

Supposed to train tomorrow; we’ll see how i go.

Next race booked for Jan 21st.

[Dylan Hicks]

Dylan Hicks on January 4, 2011 at 3:45 pm #104476

1/1/11

Happy New Year

Didnt have too late a night and straight back into it today.

2(20, 40, 60) from blocks R4, R10
2×40

Felt really sharp during the session. Trying to focus on improving impulse and pushing each step, rather than popping up and ‘spinning wheels’ too much.

MB Power Throws 2×4 each throw

2/1/11

Rest Day

3/1/11

Speed Maintenance Runs

3×30 Accel Development R4

1×70 R6
1×80 R10
1×90 R14
1×110

Starting to feel like i am making real progress now we have started to ‘eek’ out the distance.

Gym Post Session

P Cleans @ 70kg, 3×4

Split Jumps @ 7.5kg DB, 3×4
Pushups 25/20/2×15

Single Leg Squat (Smith) @ 30kg, 3×4
Flat Hip Flexion @ BW, 3×20

Drop Jumps @ 40cm, 3×3
Lateral Flexion SB, 3x15ea

Done

[Dylan Hicks]

Dylan Hicks on January 8, 2011 at 1:13 pm #104559

4/1/11

Ext Tempo = 1400m

100-100-100-100
100-100-100
100-100-100
100-100-100-100

Found the set pretty tough as weather was pretty warm. Post session – hurdle mobility and stretching

[Dylan Hicks]

Dylan Hicks on January 8, 2011 at 1:15 pm #104560

5/1/11

Still pretty sore through the medial hamstring from the one-legged squats on Monday night. Might change this exercise for next week.

Recovery Day. Extended Warmup + Core series x 3

Lateral Bridging + 1 arm rotation (each side)
Prone Bridging on SB (elbows on bench)
Hanging L-Overs (on parallel bar) – these were tough as!

Beach after session

[Dylan Hicks]

Dylan Hicks on January 8, 2011 at 1:27 pm #103936

6/1/11

Normal warmup + progressive runs

Im feeling more ‘unconscious’ when im running in the past few sessions; just not worrying about much technical stuff while running after the initial warmup runs.

Session:
2(1×60 FFF (individ) 1×60 Block Start against teammates) R8, R10

1×90 FEF (FFF – 9.7x) Teammate (FFF – 9.4x)

My FFF starts are still a work in progress but coming along. Need to focus on pushing and holding on to the ‘push’ rather than ‘jumping’ off the line. Run felt pretty good when i was up and going.

1st Block start i jumped up and wasted my drive, but in the 2nd start i came out disciplined and kept driving through transition, then started to strike down very consistently to the line. My teammate, PR 10.50, ran his best workout for the season and i wasn’t that far behind him at 60. I can definitely run inside 11sec and i’m sure i will if i execute correctly on game day and just focus on the small processes which will help me achieve my season goal.

90m run felt really good. I kept up my cadence through the ‘fly’. My SE has definitely improved from only a few key sessions.

Gym Session:

Back Squat 3x4x90
Bench 3x4x80
Box Jump 3x4x80cm

[Dylan Hicks]

Dylan Hicks on January 9, 2011 at 7:18 pm #104581

7/1/11

Ext Tempo 1200 3x4x100

MB Ab Series x 1

Mobility Stretching

8/1/11

Standard Warmup etc

3×30, FFF, R4

3×130, R10 (grass track in spikes)

Pretty tough session for me since i have historically struggled over the distance/time interval, but today i thought i kept the first two reps pretty consistent and held speed well. My coach timed the first two reps at 14.3-4 from FFF, and the last rep 14.5-6. I could feel that i was taxed at about the 90m mark on the 3rd set but i wasnt unhappy with the session. I felt pretty strong and can feel the speed coming along. I can really feel it the next day in my traps and lats when i have been ‘striking’ down hard, something which is an indicator im being aggressive throughout the run, without tightening up.

I’m running a 100 on the 21st of this month and i think these SE are really going to pay off by then. My coach is not getting too carried away that i’m going to set a PB, 11.10, but i think i’ll be pretty close to this;p, i’d like to prove him wrong anyway!!

Pedestal Stability x 1

Warmdown

9/1/11

Massage at 9am

Beach at 5pm

[Dylan Hicks]

Dylan Hicks on January 13, 2011 at 1:05 pm #104648

10/1/11

Today was supposed to be a Speed Maintenance session but my coach thought we ran pretty well on Sat he gave us an extra day recovery, so today we did tempo.

I actually found it pretty tough, the weather was quite warm and there was stiff headwind in one direction

1400m

100-100-100-100
100-100-100
100-100-100
100-100-100-100

Reps 15-16s, R30, R90

[Dylan Hicks]

Dylan Hicks on January 13, 2011 at 1:09 pm #104649

11/1/11

Speed Maintenance

This was another really good session. Starting to find ground late in rep and really maintain that speed throughout the back end of each rep.

3×30, R4 (1st Roll, 2-3, 3pt start)

1×80
1×100
1×110

Felt very strong and relaxed throughout and feel i am good shape to run close to my PB, 11.10e, next week when i race over 100.

Gym Post Session

P Cleans @ 75kg, 4×3

Split Jumps @ 7.5 DB, 3×4
Pushups, 25/20/2×15

SL DL @ 60kg, 4×3
Bench @ 80kg, 4×3

[Dylan Hicks]

Dylan Hicks on January 13, 2011 at 1:10 pm #104650

12/1/11

Recovery Day

Extended Warmup

Core Series x 3

Prone Hold on SB
Lateral Holds with Ext
‘Window Wipers’ from parallel bar

Ice Baths

[Dylan Hicks]

Dylan Hicks on January 15, 2011 at 10:53 am #104687

13/1/11

Standard warmup & progressive strides

2(20, R4, 40, R6, 60) R15 – blocks

A very consistent session out of blocks. I was staying low off the line and making smooth transition into MV for 40/60. Racing a 100 on the 21st and feeling pretty positive i can put out a decent performance as my opener.

Gym post session

My hamstrings had copped a battering from Tuesday and today’s session so i omitted the back squats.

Bench @ 80kg, 4×3
Box Jumps @ 80cm, 4×4

14/1/11

Ext Tempo and Recovery

1000m

100-100-100-100
100-100-100
100-100-100

15-16′, R30, R90

MB Ab Series x 1
Mobility Stretching
Ice Bath Recovery

[Dylan Hicks]

Dylan Hicks on January 16, 2011 at 1:28 pm #104721

15/1/11

Session today was supposed to be 2×130 (as im racing my first 100 next fri nite), but the grass oval we usually train on had a cricket game on, so anyway, we scaled it back to 2×110 so we could use the tartan lanes (115m) at a private college.

Weather was around 30’C, so pretty nice conditions to train in.

Usual Warmup

4×30 R5(2xRoll, 2x3pt)

2×110, R15

My teammate timed me at 11.78h and 11.58h, from a roll start, once my back foot came off the track. I felt the reps were really strong and will be very happy if i can replicate these runs next Friday night. I have strung several good sessions together over the past 10 days.

Rest day tomorrow.

[Dylan Hicks]

Dylan Hicks on January 18, 2011 at 8:07 pm #104796

17/1/11

Complete rest yesterday

Today, starts + 1 X SE run

2×30 (blocks) R6
2×40 (blocks) R6

1×100 (timed from FFF) 10.66 (slightly submax)

Feeling very consistent out of blocks and driving hard. Another great session. I am looking to run within 1/10th of my PB which is 11.10. I think i am similar shape to that now and feel i can execute and maintain my speed well this Friday night. Couldnt have asked for a better past 2 weeks leading into to my opener on a track.

18/1/11

Just a warmup + hurdle mobility. Get the HR up and show some ROM. Feeling good and positive. Weather for Perth on Friday is Max 34’C partly cloudy, lets hope it is a +1.8 tail.

[Dylan Hicks]

Dylan Hicks on January 24, 2011 at 3:07 pm #104940

Just backtracking a few days now

19/1/11

9:30am

With running on Friday night, i did a small session this morning

Usual Warmup + Progressive Runs

3×30 (1 x Roll, 2 x 3pt)

A really good session for AM and felt really good heading into the meet.

20/1/11

Rest Day

21/1/11 – Perth, WA (100m Opener)

Conditions were great on Perth’s new Mondo track (Est 2009). 30’C

Everything felt really good warming up.

From the gun, i felt really strong through the drive and was around the lead at 60m but lost my angle and didnt really get it back and found myself fighting for the line. I was a little disappointed initially, as i thought i would have run in the 11-teens, but it is my quickest opener, considering last season i opened with 11.41 and worked my way down to 11.10. Looking forward to my next run as i know i can go much quicker once i put all the pieces together.

Men 100 Meter Dash
Section 1 Wind: 1.4
1 Mata, Lucas 88 WTC 10.78
2 Marks, Rob 86 AWA 10.89
3 Unasa, Cole 89 NB 11.14
4 Hicks, Dylan 81 AWA 11.27 <————–
5 Craggs, Michael 94 WTC 11.42
6 Nichols, Gareth 83 AWA 11.51
7 Millington, Daniel 95 AWA 11.52
8 Major, Luke 94 UWA 11.57

After the meet i did 1×110, and 1×120 @ 95%, R15

22/1/11

1000m Ext Tempo

23/1/11

Rest Day

[Dylan Hicks]

Dylan Hicks on January 28, 2011 at 10:05 pm #105051

24/1/11

No rest for the wicked, and straight back into it.

Dynamic Warmup
Progressive Runs

3x(60/80/100) ~low 90%, R3, R5, R12

Felt a little flat from the travel and meet, and a little fatigued through the adductors, but managed to get through ok. Need to keep focusing on getting my arms to eye height on the front side, as well as keeping my feet dorsiflexed, as i feel i often get lazy and start to plantar flex, increasing my GCT.

1 x MB Ab Series

Weights Post Session

Cleans @ 75kg, 4×2

Split Leg DB Jumps,3×4
Pushups @ BW, 3×25/20/2×15

SL Deads @ 75kg, 4×2
Hip Flexion @ BW, 3×20

Done!

[Dylan Hicks]

Dylan Hicks on January 28, 2011 at 10:13 pm #105052

25/1/11

Ext Tempo 1400m @ 16s

100-100-100-100
100-100-100
100-100-100
100-100-100-100

1 x MB Ab Series

Hurdle Mobility Series

26/1/11

Recovery Day

Extended Warmup

Hurdle Mobility (again)

Pedestal Series

27/1/11

Alactic Sets

4×60 (blocks), R8

Still feeling effects of earlier in week, and although i didnt feel too bad, my times were still solid, but still not totally sharp yet.

1×90 FEF

Run was ok, pretty tough after the 60’s.

Hurdle Hops 2x4x4

I was supposed to have lifting, but put it off until Saturday to give me a bit more of a break. Got a massage instead.

28/1/11

Ext Tempo

1200m (3x4x100)

Pedestal Series

Mobility Series

Beach

SE work tomorrow!!

[Dylan Hicks]

Dylan Hicks on January 29, 2011 at 11:42 pm #105083

29/1/11

SE Session @ 10am, 39’C

3×30, R4, R10

3×130 on grass, R15, Roll Start

14.22h, 14.10h, 14.19h (timing starts once i pick up my back foot).

Very good session for me. I felt strong throughout the run. Made sure i was driving my arms up to eye level, and then striking down like crazy!

1x MB Ab Series

Weights

Squats @ 100, 4×2
Box Jumps @ 80cm, 4×4

Beach

[Dylan Hicks]

Dylan Hicks on February 4, 2011 at 8:43 pm #105223

31/1/11

Very hot day today. 43’C. Ridiculous really!!

Modified program

3×30 Roll Start

1×80 (roll)
1×100 (roll)

Things are feeling SO good at the moment. I have been stringing together good sessions for weeks now; you might be thinking why havent i raced more then?? Well, we only have one track in our city, and they have ripped it up to re-surface it; which is ridiculous in itself to re-surface a track during the season. Anyway, we are apparently only 4 weeks away from a new Rekortan track.

Weights

Cleans @ 75kg, 3, 3, 2, 2
SL Deads w DB @ 20kg, 3×5
Drop Jumps @ 40cm, 3×4

Done

[Dylan Hicks]

Dylan Hicks on February 4, 2011 at 8:52 pm #105224

1/2/11

Ext Tempo – 1000 @ 17s

100-100-100-100
100-100-100
100-100-100

MB Ab Series x 2
Hurdle Mobility Series

Warm-down

2/2/11

Extensive Warmup

Core Series

3 x 60s ea (Prone Hold w SB / Pushup + Lateral Ext (each side) / Hip Flexion + Crunch)

Ice Bath

3/2/11

Accel Development + Speed Maintenance Runs

3×30 from blocks (very consistent)

1×60 – timed from FFF (6.56) @ 97%
1×80 – timed from FFF (8.57) @ 97%

Going from my coaches timing, it is usually .4-.6 for electric conversion (i think anyway). So that was a great session for me, and i think i am really good shape. Now all i need to do is find a meet.

Weights

Squats @ 100kg, 3×4
Conc Box Jumps (seated), 3×4
Bench @ 80kg, 3×4

Done!

4/2/11

Extensive Warmup + Ice Bath. Grass race this weekend 🙂 Racing every weekend (on grass) for the next month.

[Dylan Hicks]

Dylan Hicks on February 10, 2011 at 10:50 am #105396

6/2/11

Raced today. On grass off handicaps over 120m, so outcome will not mean much to most, but i ended up just missing the final. I ran 2nd in my heat by inches, and then the guy who beat me ended up running 2nd in the final. Extremely stiff head didn’t help me too much, but i felt my SE has dramatically improved since the new year started.

7/2/11

Recovery after meet today. Completed an extensive warmup + hurdle mobility and flexibility set.

8/2/11

Straight back into HI today as i am racing twice this weekend.

After dynamic warmup and progressive runs

1×30 in spikes (submax)
3×40 (roll start) R4, R10
1×80 – although feeling fatigued from weekend, my time was as fast as i have run. FFF – 8.49, which i think would put me in around 9.0e on a track.

Gym Post Session (Str maintenance)

Cleans @ 75, 2×2
Box Jumps @ 80cm, 2×4

9/2/11

Ext Warmup + Core Series + Ice Bath

3(Prone Bridging on SB/Arms on Bench, Pushup + Lateral Extension, Hip Flexion + Ab Curl)

10/2/11

20min walk + mobility series

[Dylan Hicks]

Dylan Hicks on February 10, 2011 at 6:58 pm #105402

Action shot from the warm-up on the weekend.

I think the lines look pretty good as far as extension. Departure angle still a little high, and i tend to hop off the front block, but i am happy with the hip displacement and heel clearance of the rear foot as in the past i have really cycled the leg. Still need to try and keep feet closer to the ground, instead of jumping like i said.

Still trying to get the dep. angle a little lower like the Christie photo.

[Dylan Hicks]

Dylan Hicks on February 13, 2011 at 6:39 pm #105470

11/2/11

Pro Track Meet in Melbourne – 100m Gift

For those who don’t know too much about professional handicap running in Australia, details can be found here, http://www.val.org.au, but anyway attached are the heats, semis and finals.

Heat – Time 1.30 (Colour – Pink)
Semi – Time 3.06 (Colour – Black)

This race meet was worth $7000 for 1st place, $2000 2nd, $1200 3rd, and minor money for 4th-6th place.

The basics, the ‘quicker’ runners start at the back Red/White colours, and the ‘slower’ runners start towards the front Green/Black/Pink. The system is supposed to give everyone a chance to win. Your handicap moves depending on your form week to week. As you can imagine, for money like this, along with the rest of the meets, runners intentionally run slow so they move further towards the front. It can be quite dodgy.

I started off a handicap of 7.5m, which means i run a total of 92.5m. (100m – handicap).

After the heats i was the 3rd quickest qualifier to the semis, and got unlucky with the way the seedings worked, and ended up running 3rd in my semi and didnt qualify for the final. The guy who won my semi, has run 20.9x over 200, ended up winning the final; the guy i just beat in my heat ran 2nd, and the guy who ran 2nd in my semi ran 3rd in the final. The qualification process from the semis was the winners, plus the next 3 fastest times. I missed out on the final by 2/100ths of a second.

The guy who won was probably in 10.50-10.65, which should give you a gauge of the speed of others. He started off 4.25m.

The next day i had another meet, this time over 120m. I won my heat, ran 3rd in semi and missed the final by 1/2m.

Pretty happy with my weekend, just wished i had a little luck my way Friday night in the 100.

I have two more ‘professional’ meets over the next two weeks, this week 1st prize $6000, week after 1st prize $4000.

In March i will be back running on a track once the re-surfacing of our track is finished (Many of these runners refuse to run on official tracks with official timing, therefore concealing their true form, as they have $ signs in their eyes).

Feel free to ask questions.

[Dylan Hicks]

Dylan Hicks on February 19, 2011 at 12:11 pm #105615

13/2/11 – Rest Day, Last nite i got dropped at the airport at 12:45am, and my flight was at 6:30am, so attempted to sleep on this carpeted area but didnt have much luck.

14&15;/2/11 – Extended Warmup. Feeling pretty jaded from the trip and especially from not sleeping at all Saturday night.

16/2/11

Back to HI today but output was very low.

Started with 3×30 from a roll, then to 3×40.

Coach was not unhappy with them considering the weekend but i knew the output would be low.

Finished with 1×80 @ 95%. As soon as i hit 40m i was just feeling dead, and sinking into the track. Havent felt like that in months.

17/2/11

Total rest plus swim at beach.

18/2/11

Could not do any strides all day as it was raining heavily all day.

19/2/11

I was supposed to fly back to Melbourne this morning for a race this afternoon but decided i would pull the pin and i didnt want to take myself ‘further down the well’, without having enough time to crawl back out before the track re-opens in 3 weeks. It’s only a 45min flight, but working all week and then spending the enitre day at the meet and then getting an early flight back the next morning takes it toll.

I’m going to train today instead.

2×60/80/100 Intensive Tempo @ 95%.

1x MB Abs
Hurdle Mobility
Weights

[Dylan Hicks]

Dylan Hicks on February 21, 2011 at 10:34 pm #105670

20/2/11

Beach

21/2/11

SE Focus today

4×40, roll start, R4

3x125m on grass (2 step run in) R12-15

Pretty good session for me. The important thing for me was maintaining the output for the 3 runs. There was no drop off which i rate as a very good sign, considering i have always struggled with my SE, and ‘backing up’.

Weights

Cleans @ 80kg, 3×2
Box Jumps @ 80cm, 3×4 (split foot)

[Dylan Hicks]

Dylan Hicks on February 27, 2011 at 1:09 pm #105931

22/2/11

1000m Ext Tempo + Pedestal Series + Hurdle Mobility

23/2/11

Recovery Day. Extended Warmup + Ab Series + Beach

24/2/11

Standard Warmup + Progressive Runs

MV Session 2x2x60, R10, R20

Very positive session for me from rolling starts. My coach timed me the quickest i have gone through 60 all season, which is very positive heading into my 100m race next Friday night. Lately i have been pretty heavy into ‘self talk’, ‘visualisation’ and positive thinking, and it is just working wonders for me (who would have thought ;p).

Hurdle Hops 3×3

Weights

Cleans @ 80kg, 3×2
Box Jumps @ 80cm, 4×4
Hurdle Stepovers

25/2/11

Same session as Tuesday

26/2/11

Same session as Wednesday

27/2/11

Rest + Beach

[Dylan Hicks]

Dylan Hicks on March 5, 2011 at 12:14 pm #106099

28/2/11

Accel + SE

3×40 from Blocks, R5

2×125, R15

Weights

Cleans @ 80kg, 4×3
Drop Jumps @ 40cm, 4×4
DL @ 80kg, 4×3

1/3/11

1000m Ext Tempo
Hurdle Mobility
Pedestal Series

2/3/11

Comp Warmup

Drills + Progressive Runs

Massage

4×30, Rolling start

3/3/11

Rest Day

4/3/11

First track meet of season in Adelaide, due to track re-surfacing. One of the benefits to the sprinters was the ability to run the opposite direction, due to frequent headwinds. However when we got there, they said the time-frame to setup the timing in the opposite direction was too short, so anyway we ran into a -3.7 wind.

I got jumped off the line, held speed around the 60-70m mark then started to fade a little towards the end.

Winner 11.39 (PR 10.89)
2nd 11.45 (Ran 11.12e 2 weeks ago)
3rd 11.62 (PR 11.08)
Me 11.69 (PR 11.10)

Seems as though most were around 5/10ths from their PR. I know its only the first race but it would be nice for the organisers to think of the athletes if they are trying to attract ‘elite’ level athletes to the new track. No one will bother coming, again, if they know the winds will be that strong.

Relays tomorrow.

[Dylan Hicks]

Dylan Hicks on March 12, 2011 at 10:29 am #106316

5/3/11

I ended up running last in the 4×100, 1st, and first in the 4×200, 1st. Solid day, felt ok after last night’s run. Weather was a little better today.

6/3/11

Extensive Tempo – 1000m

7/3/11

Rest

[Dylan Hicks]

Dylan Hicks on March 12, 2011 at 10:34 am #106317

8/3/11

Accel + Intensive Tempo

1×30 rolling start
3×30 blocks (focussing on driving out to 10m in under 8 steps) R5, R10

50/70/90, R5, R7 @ 97%

Gym

Cleans @ 80kg, 3×3
Stiff leg hops (DL), 4×4 (short contacts)

9/3/11

Extensive Warmup + Stretching

10/3/11

Accel

1×30 rolling start
3×40 blocks, R6, R10

1×75 rolling start (coach missed time)

Warm down

11/3/11

Rest day + Beach

12/3/11

Race Day 100/200 – times to come…

[Dylan Hicks]

Dylan Hicks on March 15, 2011 at 7:27 pm #106413

12/3/11 – Breakthrough

100m (1st run) – I blasted out of the blocks and smoked the field to around 60-70, my main competitor picked me up late in the race and as we crossed the line, 10.50 flashed up; we were like WTF, but knew it would be relatively quick. Anyway, with a +1.8 and feeling like i had probably run 11.0x, the officials told us the timing had messed up so they gave us handtimes, which SUCKS, as i really think i had hit a PB. Anyway see results below. Btw, i am really unsure how they determined the hand times as there was no one taking times with stopwatches, well not that i could see anyway. I have a feeling they may have gone off the timing, and then the photofinish, who knows!

Men 100 Metre SEEDED
=================================================================================
Name Year Team Seed Finals Wind H#
=================================================================================
1 14 Robbie James 85 WD 10.52 1.8 1
2 507 Dylan Hicks 81 SPC 10.74 1.8 1 <—————–
3 8 Jarrod Sims 84 SAL 10.79 1.8 1
3 12 Ryan Rossouw 83 SPC 10.79 1.8 1
5 496 James Boden 88 WD 10.90 1.8 1

Anyway, so after a little confusion, they decided to let the first heat runners run again an hour later. I actually didnt think i would run as well in the second run but got out with my main competitor and basically held the gap for the duration of the run. My SE is really starting to come together. Considering i probably ran a PB in the first run, i was really happy to roll down in basically PB shape for the second run also.

Men 100 Metre RESERVE
==============================================================================
Name Year Team Seed Finals Wind
==============================================================================
1 14 Robbie James 85 WD 11.00 1.0
2 507 Dylan Hicks 81 SPC 11.14 1.0 <—————————-
3 496 James Boden 88 WD 11.26 1.0
4 482 Craig Ratsch 94 SAL 12.25 1.0

So disappointing and pleasing at the same time really. I'm running a 60 and 100 next weekend, so hopefully the conditions are good again, and they dont mess up the timing.

Warmdown Tempo 8 x 100

13/3/11

Rest

14/3/11

4×30 rolling start, R5, R10

3×125 @ 98% (~13.2-3), R15 – These runs were easily my best SE runs for the comp season and never really dropped off throughout either rep. Looking forward to the next few weeks. My coach feels a PB is only around the corner.

Gym

P Cleans @ 90kg, 3×2 (final set PAP – Hang Clean @ 60kg, 2×2)
Stiff Legged Jumps (Minor knee bend) @ BW, 4×4

Massage at 8pm

15/3/11

Extensive Tempo – 1000m @ 70%/100m pace in flats

Hurdle Mobility Series
MB Ab Series x 1
Mobility Series

Bring on Saturday!

[Dylan Hicks]

Dylan Hicks on March 20, 2011 at 8:33 pm #106576

16/3/11

Recovery Day – Extended Warmup + Ab Series + Stretching

17/3/11

3×30 Blocks
1×60
1×75

Not heaps sharp; feeling the affects of Monday’s session and probably a little CNS strain from basically running 2 x PBs last Sat

18/3/11

Rest

19/3/11

60m – After waiting around an extra 1/2hr and delaying the start, i missed the gun and had a pretty ordinary run (PB is 7.13, so very close, but should have gone in the 7.0’s i think), then instead of having the usual timeslot for the 100, they decided to make up time by just running the 100 at the usual time instead of pushing all other events back, so we basically had 1/2 btw running the 60 and the 100. I came out much better in the 100 and lead for most of the race but started to fatigue in the last 20 and ended up a close 3rd. State champs next week so hopefully freshen up well this week.

Men 60 Metre SEEDED
================================================================================
Name Year Team Seed Finals Wind H#
=================================================================================
1 500 Todd Bateman 88 SPC 6.97 0.9 1
2 82 Derek Mai 93 PEM 7.14 0.9 1 282
3 507 Dylan Hicks 81 SPC 7.17 0.9 1 <———————-
4 12 Ryan Rossouw 83 SPC 7.22 0.9 1
5 1927 Lyall Weir 82 ATHL 7.33 0.9 1
6 470 Edward McLeish 94 SPC 7.34 0.9 1 282 7
358 Peter Clayer 93 PEM 7.35 0.9 1 282

Men 100 Metre SEEDED
==============================================================================
Name Year Team Seed Finals Wind
==============================================================================
1 82 Derek Mai 93 PEM 11.27 -0.1
2 12 Ryan Rossouw 83 SPC 11.29 -0.1
3 507 Dylan Hicks 81 SPC 11.34 -0.1 <—————–
4 1927 Lyall Weir 82 ATHL 11.39 -0.1
5 358 Peter Clayer 93 PEM 11.74 -0.1 6 1925
xPaul Taylor 83 ATHL X11.89 -0.1

20/3/11

1200m Ext Tempo

[Dylan Hicks]

Dylan Hicks on March 25, 2011 at 8:57 pm #106803

21/3/11

Rest Day

22/3/11

1×30 Rolling Start
3×40 Block, R5, R10
1×125 walk in

Weights

Cleans @ 90kg, 3×2
Box Jumps @ BW, 3×4

Massage

23/3/11

Recovery Day

Ice Baths + Stretching

24/3/11

Comp Warmup

3×30, Roll, R5

Warmdown

25/3/11

Rest Day. Swim @ beach.

State Champs this weekend, 100 on Sat, 200 on Sun

[Dylan Hicks]

Dylan Hicks on March 29, 2011 at 6:57 pm #106940

26/3/11

Qualifying

Men 100 Metre OPEN
========================================================================
Name Age Team Prelims Wind H#
========================================================================
Preliminaries
1 500 Todd Bateman St Peters 10.70Q 1.4 2
2 14 Robbie James Western Districts 10.87Q 1.7 1
3 520 Micheal Brusnahan Western Districts 10.99Q 1.7 1
4 198 Jordan Caldow Unattached 11.17Q 1.4 2
5 185 Gabriel Cole Tea Tree Gully 11.18Q 1.7 1
6 12 Ryan Rossouw St Peters 11.28Q 1.4 2
7 82 Derek Mai Pembroke 11.20q 1.7 1
8 Dylan Hicks St Peters 11.21q 1.7 1 <—————-
9 510 Andre' Ortiz Adelaide Harriers 11.33q 1.7 1
10 470 Edward McLeish St Peters 11.34q 1.4 2
11 680 Brian Wilson Unattached 11.58q 1.7 1
12 409 Alexander Mammone Southerns 11.65q 1.4 2
13 127 Andrew Mathews Port Adelaide 11.69 1.4 2
14 139 James Lanthois St Peters 11.70 1.4 2 15 420 Jack Clayfield St Peters 11.83 1.4 2

Didnt get a great start and executed poorly.

Final

Men 100 Metre OPEN
====================================================================
Name Age Team Finals Wind
=====================================================================
Finals
1 500 Todd Bateman St Peters 10.57 3.6
2 14 Robbie James Western Districts 10.80 3.6
3 198 Jordan Caldow Unattached 10.92 3.6
4 520 Micheal Brusnahan Western Districts 11.01 3.6
5 82 Derek Mai Pembroke 11.04 3.6
6 Dylan Hicks St Peters 11.05 3.6 <—————-
7 12 Ryan Rossouw St Peters 11.08 3.6
8 470 Edward McLeish St Peters 11.23 3.6
— 185 Gabriel Cole Tea Tree Gully DQ 3.6

The wind really didn't feel that strong, but anyways. Windy PR… Better executed through mid section. Start was avg, but good that i could still run on without it i guess.

27/3/11

Now, from my journal you would see that SE is not my specialty but i thought i would run the 200 to add strength to the back end of my 100. I've still got two meets left before the season finishes.

Qualifying

Men 200 Metre OPEN
========================================================================
Name Age Team Prelims Wind H#
========================================================================
Preliminaries
1 520 Micheal Brusnahan Western Districts 22.49Q 2.0 1
2 12 Ryan Rossouw St Peters 22.89Q 1.3 2
3 82 Derek Mai Pembroke 23.06Q 1.3 2
4 Dylan Hicks St Peters 23.65Q 2.0 1 <—————–
5 14 Robbie James Western Districts 23.68Q 1.3 2
6 409 Alexander Mammone Southerns 23.71Q 2.0 1
7 420 Jack Clayfield St Peters 23.85q 1.3 2
8 431 Angus Brock St Peters 24.19q 1.3 2
9 422 Hui-Ung Lee St Peters 25.20q 2.0 1 10
191 Anton van Bavel St Peters 27.06 2.0 1

Didnt really go all-out in the heat, but i was pretty close. The bend killed me; its so tough maintaining speed.

Final

Men 200 Metre OPEN
=====================================================================
Name Age Team Finals Wind
=====================================================================
Finals
1 520 Micheal Brusnahan Western Districts 22.03 0.8
2 14 Robbie James Western Districts 22.25 0.8
3 12 Ryan Rossouw St Peters 22.47 0.8
4 82 Derek Mai Pembroke 22.79 0.8
5 Dylan Hicks St Peters 23.53 0.8 <——————
6 409 Alexander Mammone Southerns 23.68 0.8
7 420 Jack Clayfield St Peters 24.11 0.8
8 431 Angus Brock St Peters 24.26 0.8
9 422 Hui-Ung Lee St Peters 25.96 0.8

I hate 200's!!!

28/3/11

1000m tempo

29/3/11

Rest

[Dylan Hicks]

Dylan Hicks on April 4, 2011 at 9:30 pm #107116

30/3/11

3×30 Rolling start, R5

3×150, R15

3 step roll in – 16.3, 16.41, 16.43

Happy to keep them consistent. I definitely feel the 2×200 from the weekend has helped my maintenance (who would have thought ;p)

Weights

Cleans
2×2@80
3×1@90

Stiff Legged Jumps
4×4

Bench
4×2@80

31/3/11

1000m Tempo + Ab Stability + Mobility

1/4/11

3×60, R15, 4pt start

Pretty good session. Great weather. Feel like im ready to drop some more time in 100.

Weights

Cleans
3x1x90
2x1x95

2/4/11

800m Tempo + Mobility

3/4/11

Rest + walk + Massage

[Dylan Hicks]

Dylan Hicks on April 6, 2011 at 10:16 pm #83149

4/4/11

Comp warm-up

Progressive warmup runs

4×30 – increasing intensity in spikes

Salt bath

5/4/11

Rest + chiro (having referring pain into my left hamstring from glute med/piriformis)

Race day tomorrow night 100/200

[Dylan Hicks]

Dylan Hicks on April 13, 2011 at 9:14 pm #107348

6/4/11

Traditionally, after working all day i obviously havent felt the best and my running has suffered, but it was an ok run. I would say the wind is very suspect as when i was walking back to the start to get my stuff, with the LJ going the other direction, the wind read +2.0, so who knows. Anyway, the gaps between runners were about right, but i thought the times would have been quicker.

Men 100 Metre 7.25 pm Open
=====================================================================
Name Year Team Finals Wind
=====================================================================
1 500 Bateman, Todd 88 St Peters Co 10.86 -0.2
2 14 James, Robbie 85 Western Districts 11.03 -0.2
3 402 Saliu, Alex 91 Western Districts 11.30 -0.2
4 507 Hicks, Dylan 81 St Peters Co 11.33 -0.2 <<<<<<<<
5 185 cole, gabriel 92 Tea Tree Gully 11.34 -0.2
6 12 Rossouw, Ryan 83 St Peters Co 11.40 -0.2
7 510 Ortiz, Andre' 94 Adelaide Harriers 11.52 -0.2

You would have seen i'm not a great 200 runner, and i didnt even run one this season, so with this being my 3rd for the season, its a SB, and close to my PR or 23.17, which i know is average, but i hope to improve this next season.

Men 200 Metre 8:00pm Open
===================================================================
Name Year Team Finals Wind
=====================================================================
1 520 Brusnahan, Michael 93 Western Districts 21.70 -0.7
2 14 James, Robbie 85 Western Districts 22.24 -0.7
2 402 Saliu, Alex 91 Western Districts 22.24 -0.7
4 12 Rossouw, Ryan 83 St Peters Co 22.64 -0.7
5 249 May, Harry 92 Western Districts 23.23 -0.7
6 507 Hicks, Dylan 81 St Peters Co 23.37 -0.7 <<<<<<<
7 382 Sinclair, Jonathon 93 Tea Tree Gully 23.62 -0.7
8 510 Ortiz, Andre' 94 Adelaide Harriers 23.67 -0.7

8/4/11

1200m Tempo

9/4/11

Rest + Recovery

10/4/11

3x30m from blocks.

Adjusted my block setup a little, taking the blocks one click back from the line, and it feels so much better. I feel like im getting a much lower departure angle, without 'popping' and ruining my drive.

1×50 blocks, R7
1×70, roll, R10
1×90, roll

No lifting. My left glute, lower back is giving me hassles so i left the lifting to later in the week.

11/4/11

1000m Ext Tempo + mobility series + hurdle series

12/4/11

Rest

13/4/11

One more race for the season. Next Saturday.

110m Time trial from blocks, gun to tape – ~ 12.0-12.2hh (two watches)
1×150, 3 step roll in

Weights

P Cleans @ 80kg, 3×2
H Cleans @ 60kg, 2×3

Bedtime.

14/4/11

900m Ext Tempo + Hurdle mob + mobility series

[Dylan Hicks]

Dylan Hicks on May 29, 2011 at 9:50 pm #108330

Just backtracking a little

In the lasr 10 days leading into the final meet for the season (April 25th), i ended up doing a few 60’s and a 150 7 days out, laid off the weights, and then a few 30’s and warming up in the final days.

At the meet, i ended up getting pasted in the heats and didnt progress to the semis.

On the whole, the season was ‘OK’, i didnt run a PR, but did run 11.14, so basically didnt regress during the season.

Went to Melbourne for a small holiday after the season then took a few weeks off.

[Dylan Hicks]

Dylan Hicks on May 29, 2011 at 9:52 pm #108332

For the past 2 weeks; ive just been keeping busy doing some extensive tempo every couple of days, light weights and bodyweight circuits.

Tomorrow we kick off GPP. I’m feeling really positive about the upcoming season. With our track re-surfaced, it’s going to give everyone many more opportunities to run FAST!

[Dylan Hicks]

Dylan Hicks on June 5, 2011 at 9:44 pm #108481

Ok Week 1 of GPP

Mon 30/May

Usual warmup like last season

400m jog, then 6×100 run thrus on grass in flat
Dynamic Flex
Progressive Runs 30, 50, 60, 80 on track in flats

Accel Development

4×10, R1. R5
4×15, R1.5, R5
4×20, R1.5

MB Throws (2x5ea) OH, UA, Conc Mat Dives
Box Jumps 3×5

Gym

Squats @ 90kg, 3×8
MB Russian Twists, 3×60

H Clean @ 70kg, 3×5
Prone Hold + Tuck SB, 3×60

BB Step Ups 40cm @ 60kg, 3×6
Bench @ 80kg, 3×8

Done

31/May

Quick workout after work, before i had to go back to work

3x3x200 @ 30″, R1′, R3′

Mobility in PM

1/June

Normal Warmup

4x3x80 Int Tempo ~90%low, R3, R7

MB Ab Series x 2

2/June

Day off due to 2hr bushwalk with my students

3/June

Big Circuit 2.2km

1-1-1
1-1-2-1
1-2-2-1
1-2-1-1
1-1-1

BW Circuits x 3

4/June

3x5x60 @ 95% in flats

Conc Hurdle Hops 2x3x6

MB Throws 2×4 each

MB Ab Series x 2

5/June – Rest

[Dylan Hicks]

Dylan Hicks on June 6, 2011 at 9:43 pm #108491

6/June

Same session as last Monday

Mon 30/May

Usual warmup like last season

400m jog, then 6×100 run thrus on grass in flat
Dynamic Flex
4 x 60 in flats

Accel Development – 3pt start (trying to get my angles right, and cant seem to get the right one from a roll start)

4×10, R1. R5
4×15, R1.5, R5
4×20, R1.5

MB Throws (2x5ea) OH, UA, Conc Mat Dives
Box Jumps 3×5

Gym

Squats @ 90kg, 3×8
MB Russian Twists, 3×60

H Clean @ 70kg, 3×5
Prone Hold + Tuck SB, 3×60

BB Step Ups 40cm @ 60kg, 3×6
Bench @ 80kg, 3×8

[Dylan Hicks]

Dylan Hicks on June 6, 2011 at 9:50 pm #108492

Just watching this other coach at the track with our squad today; he’s got 12yo doing depth jumps off an 80cm box for their ‘warmup’; he’s bloody clueless. Then after about 100-150 contacts, they do their ‘speed work’ over 80m in spikes in June (Australian winter).

Anyway, he needs to read Vern’s latest blog – https://www.functionalpathtrainingblog.com/2011/06/you-are-what-you-train-to-be.html

Two good quotes from my coach today

1. ‘You can only maintain the speed you attain’ (courtesy of Mike or Vern?)- in reference to the above coach who sends his daughter around bend(s) trying to improve her SE for her 100m, even though she cant hit elite level splits.

2. ‘Speed is specific to the speed of execution’ (courtesy of CF RIP) – again in reference to the above coach who spends too much of the training year running his athletes through repetitions at 85-90%, ingraining less than ideal neural patterning which is tough to break after years of doing the same thing.

Like Vern says, ‘to get better at sprinting; SPRINT!!!’

[Dylan Hicks]

Dylan Hicks on June 12, 2011 at 5:24 pm #108598

7/June

3x3x80, R3, R6-8. in flats. Rolling pretty well!

BW Strength Circuit x 2 (12 exercises, 30″ on, 5″ off), R90″
Hurdle Mobility Series

8/June

Core Series x 3 @ 60″ea (Pr Hold Ha w Lateral Twist / Side hold w Leg Raise / Pr Hold elbows / Double Leg Raise)

9/June

Tonight’s session was supposed to be hill accel, but coach changed it to Int Tempo 60’s

3x5x60, Rwalk back, R6, in flats

MB Power 2×5 OH, UA, Mat Dives

Gym

DL Squats @ 90kg, 8, 8, 6
MB crunches on SB 3x60s

DL @ 80kg, 8, 8, 6
Double leg raise on bench 3×25

SL Hops @ 60cm, 3x5ea leg

EMS

10/June

Ext Tempo 2.2km

3 x BW Strength Circuits

11/June

Warmup 400, 6x100m
Dynamic Flex

Hill Accels
2x4x20, R1.5
4×30, R2

Hurdle Hops Conc. 2x3x6
MB Power
Hurdle Mobility Series
MB Ab Series

12/June

Rest day

[Dylan Hicks]

Dylan Hicks on June 15, 2011 at 5:16 pm #108642

13/June

Accel Development (spikes)

4×10, R1
2x4x20, R2 (3pt)

Trying to maintain a low heel clearance off front and back foot. Trying to stay patient and not rush the first few steps, instead applying a big force, rather than being ‘quick’.

MB Power Throws

EMS

14/June

3x3x80, flats, R3, R6

Had to do the session by myself but it ended up being pretty solid.

Hurdle Mobility Series

Weights

BS @ 90kg, 8, 6, 6
MB Russian Twists on Bench, 3×60

H Cleans @ 70kg, 3×5
Pr Hold on SB (hands) w tuck, 3×60

BB Step Ups @ 60kg, 3×4
BP @ 90kg, 8, 6, 6

15/June

Extended Warmup + Core Series x 3

[Dylan Hicks]

Dylan Hicks on June 22, 2011 at 1:28 pm #108725

16/June

Accel Development on Hill (10%)

3x3x30, R2, R5

MB Throws
3x3x6 Stiff Legged Jumps
2x3x6 Concentric Hurdle Hops
Hurdle Mobility Series

17/June

Weights AM

BS @ 90kg, 3×6
MB Crunch on Swiss Ball, 3×60″

BP @ 90kg, 3×6
Single Leg Box Jumps @ 60cm, 3x5ea

18/June

Int Tempo

3x5x60 @ low90%, WBR, R6-8′

MB Throws
MB Ab Series

19/June

Rest

20/June (Down Week)

Extended Warmup and mobility

21/June

Standard Warmup

1×60, 80, 120 in flats @ approx 90% intensity.

MB Throws
Hurdle Mobility

22/June

Ext Tempo (approx 17″, 32″)

1-1-1
1-2-1-1
1-2-2-1
1-1-2-1
1-1-1

[Dylan Hicks]

Dylan Hicks on June 28, 2011 at 9:18 pm #108817

23/June

3×30 in spikes (timed). Really focussing on pushing, with coach counting steps to 10m. Full recovery.

THEN

4×150, R6 @ 93-95%. These were TOUGH to say the least. Booty-lock to the extreme. I was in big trouble ;0

MB Throws
Hurdle Mobility

Quick gym session.

BS @ 90kg, 2×5
BP @ 90kg, 2×5

24/June

Ext Tempo in flats

3x3x200 @ 32″ pace, R30″, R90″

Strength Circuit x 2

25-26/Jun

Rest

[Dylan Hicks]

Dylan Hicks on June 28, 2011 at 9:24 pm #108818

27/June

GPP Cycle 2

Accel Development (spikes)

4×10, R1, R5
4×15, R1.5, R5
4×20

MB Throws
MB Abs
Hurdle Mobility

28/June

Intensive Tempo in flats

3x3x100, R3, R8 @ 90%

Pretty tough session. Getting lactic towards end of session, around rep 5 onwards. Trying to maintain an erect posture while under fatigue and ensuring correct pelvic tilt. Was a pretty solid session, and good to put in the ‘bank’.

Weights

Conc Back Squat @ 120kg, 5, 5, 4
Hammer Grip Chins @ BW, 3×10

P Clean @ 80kg, 3×5
Russian Twists w MB @ 4kg, 3×60

SL Box Hop @ 60cm, 3x5ea leg

[Dylan Hicks]

Dylan Hicks on July 5, 2011 at 10:43 pm #108985

29/June

Extended Warmup

2 x Str Circuits
Core Series
Mobility Series

30/June

Accel Development (sled @ 5kg)

4×15, R2.5, R8
4×25, R3.5

3×8 Stiff Legged Jumps
Conc Hurdle Jumps 3x3x5
MB Throws 3×5 OH, UA, Mat Dives

1/July

Big Circuit

1-1-1
1-1-2-1
1-2-2-1
1-2-1-1
1-1-1

3 x Str Circuits

2/July

Intensive Tempo

3x5x60 @ 93%, wbr, R6, in flats

Really trying to focus on frontside mechanics, keeping dorsiflexion on GC, and striking down aggressively with the arms.

Weights

DL @ 120kg, 3×4
DL Bench Jumps @ BW, 3×5 (short contact)

BP @ 90kg, 3×4
Split Squat @ 80kg, 3x4ea leg

DL Box Jump @ 80cm, 3×5

3/July

Recovery (Ice Bath/Contrast Shower) and Massage. Having trouble and some tightness around the TFL on left leg.

4/July (Happy Independence Day – great movie!)

Today was supposed to be accel development, but we were both feeling a little fatigued still so coach cut the session and we did an extended warmup and run thrus, dynamic flex, Low Intensity MB Throws, Hurdle Mobility and foam roller.

Just a ‘shake-out’ session!

5/July

Intensive Tempo

Same session from last week, but tonight i was still feeling a little tired, as was my training partner.

Session was supposed to be 3x3x100 wbr, R8, but coach cut the last set to two reps.

Still trying to recovery underneath the hamstring and not let leg ‘lag’ out the back. Also trying to keep an erect posture and get strong pelvic rotation to enhance FS mechanics.

Weights

Conc Back Squat @ 130kg, 3×4
Hammer Grip Chins @ BW, 3×10

P Clean @ 90kg, 3×4
Russian Twists w MB @ 4kg, 3×60

SL Box Hop @ 60cm, 3x5ea leg

[Dylan Hicks]

Dylan Hicks on July 12, 2011 at 10:29 pm #109102

6/July (backtracking)

in Perth, WA, for past 5 days, so just going to update the journal.

3 x BW Circuit (13 exercises x 30″ each) 3’R btw sets
Core Series x 3 @ 1’each (prone hold, Lateral Elbow L, Lateral Elbow R)

7/July

Accel Development

Not really much option but to do this on a grass field in flats (did roll overs, off a few steps)

4×10, R1, R5
4×15, R1.5, R5
4×20, R2.5

Plyos

2x3x8 Stiff Legged Jumps
2x3x5 Conc Hops

8/July

3x3x200 @ 32″, R3′ (on grass field; very lumpy)

9/July

Got to the track today:) (Tops off weather too)

3x5x60, wbr, R6 (in flats)

Hurdle Mobility

Very good session.

10/July

4x4x100, R30″, R90″

11/July

Rest

12/July

Session was supposed to be 3x3x100 @ low 90%, but after being on a school trip for 5 days with students, early mornings & late nights, as well as the time difference from WA, i struggled through this session.

I only ended up doing 2x3x100, wbr, R8

Weights

P Cleans @ 90, 90, 100, 100 (4×2)

Conc BS @ 130kg, 4, 3, 3
Chin Ups @ BW, 3×10 (Hammer Gr, UH, Wide Gr)

SL Box Hops @ 60cm, 3×4 ea leg
Russian Twists @ 4kg MB, 3×60″

Done. Need some sleep!!!

[Dylan Hicks]

Dylan Hicks on July 22, 2011 at 3:10 pm #109334

13/July

Recovery Day

3 x Strength Circuits (20 exercises, 30″ each, no rest btw exercies) 3′ btw sets

14/July

Resisted Accel Development (Sleds)

Normal warmup

4×15, R2.5 (2 Resisted, 2UR), R8
4×25, R3.5 (2R, 2UR)

2x3x8 Stiff Legged Hops
Conc Hurdle Hops 2x3x5
MB Power Series

15/July

Ext Tempo

4x4x100 @ 17″, R30″, R1′ btw sets

3x Str Circuits

16/July

Int Tempo

3x5x60, wbr, R8, in flats

Weights

DL @ 120kg, 2×4
DL Bench Hops @ BW 3×4

Bench @ 100kg, 2×4
Split Squat @ 80kg, 2×4 ea leg

Box Jumps @ 1m, 2×4
Russian Twists @ 4kg MB, 3×60″

17/July

Rest

Unload Week

18-20/July (holiday in Sydney)

21/July

Full Warmup

3x4x100 @ 17″, R30″, R60″

MB Ab Series x2
Hurdle Mobility (10 hurdles)

[Dylan Hicks]

Dylan Hicks on July 23, 2011 at 3:43 pm #109351

22/July

Usually would be a bit more of an intensive testing session, but we stuck with 2×60 @ 90-95% in flats, 3×120 wbr.

Felt ok, not great, but not too bad. Looking forward to next cycle with no interruptions.

Weights

P Clean 3×2 @ 90, 95, 100kg
Conc BS 3×2 @ 130, 140, 150kg

23/July

Just a shake-out this morning.

Extended Warmup
Hurdle Mobility
Warmdown
Bridging Series 3×60″ (prone elbows, lateral elbow L&R)

24/July

Rest + mobility series

[Dylan Hicks]

Dylan Hicks on August 2, 2011 at 9:51 pm #109609

Backtracking a little

1st week of new cycle

25/July

Accel Development

3×15, R1.5
2×20, R2
2×25, R2.5

MB Power
MB Abs x 2
Hurdle Mob

Warmdown – barefoot

26/July

Intensive Tempo -90~93%

Session was supposed to be 3×120/100/80, R4, R8 (but coach cut it to 2 sets- due to quality)

Very tough session; but these sessions are like liquid gold for me. I really benefit from the SE on short recovery. Still working on recovery at hip extension.

Gym

P Cleans
4, 3, 2, 2, 3×1
90, 90, 92.5, 92.5, 95, 100, 100

MB (4kg) Russian Twists, 3×60″

Back Squats
4, 3, 2, 2, 3×1
100, 100, 102.5, 102.5, 105

DB Bench Press
3×6 @ 30kg

Split Foot Jump Squats w 5kg DB
3×6

Done. Tough Session

27/July

Massage

Extended Warmup

3x Strength Circuits
3x Core Series

28/July

Accel Development (resisted) 5kg sled

4×20, R3, R8
4×25, R4

MB Power
MB Abs

29/July

Ext Tempo

2.2km Big Circuit

100-100-100-100
100-100-200-100
100-200-200-100
100-200-100-100
100-100-100

2x Strength Circuits
Mobility Series

30/July

Intensive Tempo (AM Session)

3x5x60 @ 93% in spikes, wbr, R8

Pretty fatiguing.

Gym

Deadlift
4, 3, 2, 3×1
120, 120, 125, 130

DL Bench Hops, 3×6

Bench Press
3×6@90kg

BB Step Ups
3×4@60kg

MB (4kg) Russian Twists, 3×60″

SL Box Jumps @ 60cm, 4×5

Done…What a week… Body wrecked.

31/July

Rest

1/Aug

Week 2!!

Accel Development

4×15, R1.5, R8
3×20, R2.5, R8
3×25, R3.5

MB Power
MB Abs x2
Hurdle Mobility

2/Aug

Intensive Tempo

2×120/100/80 R4, R8 (coach has capped this session at two sets)

A little fatigued from the start (week 2 – itis ;P)

Gym

P Cleans
3, 3, 2, 3×1
90, 90, 95, 95, 95, 100, 100

MB (4kg) Russian Twists, 3×60″

Back Squats (full squat)
3, 2, 2, 4×1
100, 100, 102.5, 105

DB Bench Press
3×6 @ 30kg

Split Foot Jump Squats w 5kg DB
3×6

Body wrecked!!!

[Dylan Hicks]

Dylan Hicks on August 4, 2011 at 4:49 pm #109646

3/Aug

Low Day.

3 x Str Circuits (BW & 4kg MB) (17 exercises x 30″, continuous from one to the next), R3

1 x Core Series

Weather turning avg for the rest of the week.

[Dylan Hicks]

Dylan Hicks on August 8, 2011 at 10:50 pm #109736

4/Aug

Resisted Accel Development

2×20 Resisted (5kg sled), 2×20 Unresisted, R3, R8
2×25 R, 2×25 UR, R4

Getting good arm clearance, trying to keep heel recovery low, and keep driving.

4×10 Stiff Legged Jumps
2x3x6 Conc Hurdle Hops
MB Power Throws

5/Aug

Ext Tempo 2.3km 17″, 32″ pace, R1-1.5 btw sets

100-100-100-100
100-100-200-100
100-200-200-100
100-200-100-100
100-100-100

2 x Str Circuits

6/Aug

Int Tempo @ 93%

3x4x60

Good session, but a little restricted through the hips.

Gym

Deadlift, 3, 3, 2, 4×1 @ 130kg
DL Bench Hops, 3×6

Bench Press, 3, 3, 2, 4×1
90, 95, 100, 102.5, 105, 110, 115 (approaching PB)
BB Step Ups @ 40cm, 60kg, 3×4 ea leg

Russian Twists @ 4kg 3×60″
Box Jumps @ 80cm, Split Foot 3×6

7/Aug

Rest

8/Aug

Int Tempo

2x3x120 (straight) @ 93%, R4, R12.

Very challenging session for me. Trying to retain strong arm drive throughout all reps.

Gym

Cleans 3, 2, 2, 4×1
90, 95, 97.5, 100, 100, 102.5 (pb), 105 (incomplete lift)
Russian Twists @ 4kg MB, 3×60″

Squats, 3, 2, 2, 4×1
100 (full squat), 130 (1/4 sq – 90′ angle), 130, 4×140
DB Bench Press 3×6 @ 30kg

Split Leg Jumps w DB @ 2.5kg, 3×6 (quick contact)

Dead!!!

[Dylan Hicks]

Dylan Hicks on August 14, 2011 at 7:31 pm #109964

9/Aug

Ext Tempo – 1800m

3 x Str Circuits
Hurdle Mobility

10/Aug

Strained a ligament btw my tibia-fibula (upper lateral calf) playing flag football against my students (very stupid decision). I was stressing at time as i thought i’d done my knee, but it wasnt as bad as i thought. But still only back to 60% running on Sunday (14/8).

Physio today and also on 12th. Icing like crazy, anti-inflamm rub + tablets.

11/Aug

Resting after injury.

2x MB abs
2x Str Circuit

12/Aug

Anaerobic Bike Workout

10min warmup

4×3″, R30″, R3
4×4″, R30″, R3
4×5″, R30″, R6

4×15″, R45″, R4
4×18″, R42″, R4
4×20″. R40″

Actually pretty tough.

13/Aug

Pool Workout

6min warmup

5×10″ run thrus in water (deep water running)

4x4x20″ DWR, R40″, R4

Went to track

4x100m run thrus 50% pace. Still pain in lateral calf.

2x MB Str Circuit

14/Aug

6×100 run thrus @ 60%. Knee feeling better each day. I would be very surprised if it wasnt 100% in 7 days.

[Dylan Hicks]

Dylan Hicks on August 21, 2011 at 11:25 am #110096

15/Aug

Alactic Bike Workout

10min warmup

4x4x7″ bursts, R30, R2′

MB Abs x 2

Run thrus after at about 60%

16/Aug

Back to a decent session at around 80%. Still have lateral on greatest knee flexion but it is getting better.

2×60,80,100 wbr, R4

MB Str Circuits x 3
Mobility Sets

17/Aug

Anaerobic Bike Workout

10min warmup

4×3″, R30″, R3
4×4″, R30″, R3
4×5″, R30″, R6

4×15″, R45″, R4
4×18″, R42″, R4
4×20″. R40″

18/Aug

Finally doing some actual running at speed. Around 85% tonight.

3x3x60, wbr R6

MB Power Throws

19/Aug

Pool Workout again 🙁

6min warmup

5×10″ run thrus in water (deep water running)

4x4x20″ DWR, R40″, R4

20/Aug

Probably back to 90% today. Back in flats.

4×120, R6 (time range from a 3 step run in 13.6-14.2)

Actually a real tough set for me. I think not having run for 10 days or so at any intensity really made this session bite.

Finished with some hurdle mobility

Weights

H Cleans 2,2,4×1 @ 80, 80, 90
Russian Twists w MB, 3×60

BB Step Ups @ 60kg, 2×3 ea
Chin Ups @ BW, 3×10 (Wd Gr, Ham Gr, Su Gr)

Things are looking up. No more Flag FB for a while!!!

[Dylan Hicks]

Dylan Hicks on August 31, 2011 at 9:54 pm #110329

Bit of backtracking

SPP2

22/Aug

3x5x60 @ 90low% in spikes. 3-5 step roll in R2, R8

Pretty challenging session. Trying to change my angle a little when at speed to ensure my shoulders are over my hips more.

Gym

P Clean 4×3 @ 70kg
Drop Jump @ 40cm, 5, 4, 3

Bench @ 80kg, 90, 90
5, 4, 3
Conc DL Jump Squats DB @ 15kg, 4×4
Chin Ups @ BW, 3×10 (Wide, Hammer, SuG)

23/Aug

2.2km Tempo

1-1-1
1-1-2-1
1-2-2-1
1-2-1-1
1-1-1

3 x MB Str Circuits, R3

Hurdle Mob

Massage

24/Aug

Dynamic Warmup

3 x Core Series
Mobility Series

25/Aug

Accel Development

Sled @ 5kg

4×20 resisted, R3, R10
4×25 unresisted, R3.5 (was supposed to be resisted again but i didnt read the program correctly ;p)

4×8 Stiff Legged Hops

Conc Hurdle Hops 2x4x6

MB Power Throws

Hurdle Mob

26/Aug

1600m Ext Tempo 4x4x100, 17″ pace, R30, R60

2 x MB Str Circuits

27/Aug

Int Tempo @ Low 90%

3×30 accel, R4, R6

2×120/100/80, R4.5, R12

Very challenging session for me (again), but i felt like i was recovering btw reps better than i had previously. Still working on angle, to ensure frequency is constant and i dont begin to ‘cast’ the shin late in the rep.

Gym

1/2 Back Squat @ 100kg, 4×4
Front Pull Down @ 80kg, 3×8

BB Step Ups @ 60kg, 5, 4, 3
Single Leg Hops @ 60ck box, 3×5

Russian Twists @ 4kg MB (3×30″)

[Dylan Hicks]

Dylan Hicks on August 31, 2011 at 9:59 pm #110330

28/Aug

Rest

29/Aug

Got offered a ‘Freelap Timing Kit’ to trial and have to say i’m pretty impressed. Very easy to use and quick to set up.

3/4/3×60 @ 90-95% in spikes, R2.5, R10, 3 step roll in. Times varied from 6.58-6.71. Pretty happy with session.

Gym

P Clean 4×3 @ 80kg
Drop Jump @ 40cm, 5, 4, 3

Lat Pulldown @ 80kg, 3×8 (supposed to be bench but right delt sore)
Conc DL Jump Squats DB @ 15kg, 4×4
Chin Ups @ BW, 3×10 (Wide, Hammer, SuG)

30/Aug

2.2km Tempo

1-1-1
1-1-2-1
1-2-2-1
1-2-1-1
1-1-1

3 x MB Str Circuits, R3

Hurdle Mob

Massage

[Dylan Hicks]

Dylan Hicks on September 10, 2011 at 6:10 pm #110631

Backtracking

31/Aug

Recovery day today. Dynamic warmup + core series

1/Sept

Accel Development (Resisted / Unresisted)

Standard warmup

4×20 (2R / 2UR), R3.5, R10
4×25 (2R / 2UR), R4

Transfer from resisted to unresisted is feeling pretty good. Heel and arm clearance is becoming pretty consistent.

Stiff Legged Jumps
4×10

Conc Hurdle Hops
2x3x5

MB Power Throws

Hurdle Mobility

Warmdown

2/Sept

Ext Tempo

4x4x100 @ 17″, R30″, R90″

2 x MB Str Circuits

Mobility Series

3/Sept

Int Tempo

Warmup

3×30 in spikes, R4, R6

2x3x120, R6, R12

Very tough session for me. Going thru most reps btw 13.5 – 13.8. Still need to focus on striking down late in rep to ensure i hold my form.

Back Extension Series

Gym

Squats @ 100kg, 4×3
Front Pulldown SuG @ 80kg, 3×8

BB Step Ups w fast leg @ 60kg, 5, 4, 3
SL Hops @ 60cm, 3x4ea
Straight Arm Russian Twists @ 4kg MB, 3×60″

Done

4/Sept

Rest

[Dylan Hicks]

Dylan Hicks on September 10, 2011 at 6:15 pm #110632

5/Sept

Int Tempo

2x3x60, R3.5, R12

Using freelap timing. 1st set i rolled in off a few steps btw 6.67-6.8, and then for the 2nd set i went from a stationary start, 3 foot lengths back from the line and went through my last rep in 6.97, which is extremely pleasing considering the decent session i did on Saturday.

Stiff Legged Jumps
3×8

Conc Hurdle Hops
2x3x5

Gym

Cleans @ 80kg, 3, 2, 4×1
Drop Jumps @ 40cm, 4×3

Wide Gr Lat Pulldown @ 80kg, 3×8
DB Conc Jump Squats @ 15kg

Chinups @ BW, 3×10 (Wd Gr, Ham Gr, Su Gr)

[Dylan Hicks]

Dylan Hicks on September 10, 2011 at 6:27 pm #110633

6/Sept

Ext Tempo 2.2km

2 x MB Str Circuits
Hurdle Mob

7/Sept

Recovery day. Dynamic Flex + Core Series

8/Sept

Dreading this session all week. Even though this was an unloading week, big focus on Int Tempo out to 150m.

Session was 4×150, R8 @ 93-95%

Using freelap, off a 3 step roll in. I went, 17.21, 17.57. 18.21. 18.68. Obviously very challenging for me and need to keep persisting over this distance to help my str endurance and aid me to hold form when running out to 200.

Light gym session

Squats @ 100kg, 2×4
Front Pulldown SuG @ 80kg, 3×8

BB Step Ups w fast leg @ 60kg, 5, 4, 3
SL Hops @ 60cm, 3x4ea
Straight Arm Russian Twists @ 4kg MB, 3×60″

[Dylan Hicks]

Dylan Hicks on September 10, 2011 at 6:29 pm #110634

9/Sept

Avg weather today so i did my ext tempo session at midday.

3x4x100 – 1200m.

Deep tissue massage @ 3pm

10/11/Sept

Rest and recov.

Dry needling in calves @ 9am on the 10th. Not too much tightness. Checked my injury from a few weeks back and gave the thumbs up ;p Never again…

[Dylan Hicks]

Dylan Hicks on September 19, 2011 at 1:11 pm #110843

12/Sept

New Cycle – SPP2

Usual Warmup

Intensive Tempo Set @ 95%

3x5x60, R2, R10

Decent set. Feel like im getting into the running angle/position i want. Striking down well. Contacts all sound very consistent.

Back Extension series.

Gym

P Clean @ 80kg, 2×3, 6×1

DL Drop Jump off 40cm onto 80cm 3×6
Lat Pulldown @ 80kg, 4,3,2, 3×1

DL 1/2 Jump Squats w DB @ 15kg, 3×4
Chin Ups (3 variations) 3×10

Decent Session!

[Dylan Hicks]

Dylan Hicks on September 19, 2011 at 1:29 pm #110844

13/Sept

7:40 am Extenstive Tempo 2.2km

PM – BW MB Circuits x 2

Hurdle Mobility

14/Sept

Recovery Day

Dynamic Warmup

3 x Core Series

15/Sept

Resisted Acceleration

Run Thrus 30, 50, 60, 80 in flats

4×25, 2R, 2UR, R2.5, R10
4×30, 2R, 2UR, R3.5

Acceleration pattern feeling really consistent. I feel like i am setting up the angle well from a 4pt start.

Stiff Legged Hops
4×6

Hurdle Hops
2x4x4

Power MB Series 3×3 OH/UA/Mat Dives

16/Sept

AM – Extensive Tempo 1600m

PM
Massage
MB BW Circuits x 2

[Dylan Hicks]

Dylan Hicks on September 20, 2011 at 12:08 pm #110875

17/Sept

3×30, R4, R6 in spikes, accel development

2x3x120, R6, R15

Used freelap timing gates, 0-40, 40-80, 80-120. We were mainly looking at the discrenpency in flying runs from 40-80, and then 80-120.

Rep 1 – 4.35 (0-40m)4.15 (40-80m) 4.62 (80-120m) Total 13.12s (-0.47s btw 40-80, 80-120)
Rep 2 – 4.41 / 4.14 / 4.61 = 13.16 (-0.47)
Rep 3 – 4.46 / 4.17 / 4.66 = 13.29 (-0.49)
break
Rep 4 – 4.16 / 4.31 / 4.75 = 13.16 (-0.65)
Rep 5 – 4.51 / 4.12 / 4.64 = 13.27 (-0.52)
Rep 6 – 4.63 / 4.18 / 4.47 = 13.28 (-0.29)

I was happy they were all pretty consistent. Odd that the last rep had the lowest drop off.

Gym

Back Squats @ 100kg, 4,3,3
SL Drop Jump off 30cm, onto 40cm, 4x3ea

Lat Pulldown @ 80kg, 4,3,2
SL Vert Extension w DB @ 5kg, 3x4ea
Russian Twists @ 4kg, 3×45″

18/Sept

Rest

19/Sept

3/4/3×60 @ 95%, R2, R10

Using gates. Rolling start. Started pushing 4 foot lengths from the line. Still a little torched from the saturday session, but still a solid set.

6.72
6.78
6.90
Break
6.88
6.94
6.95
6.92
Break
6.88
6.91
6.91

Pretty happy overall, considering i’m only slighting accelerating before the line.

Gym

Cleans @ 70kg, 3×5

DL Drop Jump off 30cm, onto 40cm, 3x5ea
Lat Pulldown @ 90kg, 3,3,2,3×1

DL Squat Jumps w Db @ 15kg, 3×5
Chin Ups (3 variations), 3×10

Done.

20/Sept

7:30am Tempo – 2.2km

4pm – Massage

5:30pm – 2 x MB BW Circuits

[Dylan Hicks]

Dylan Hicks on September 26, 2011 at 11:53 am #111009

21/Sept

Recovery Day. Core Series x 3

22/Sept

Accel Development

Normal Warmup

4×60 in flats

4×25 (1x Resisted, 1 x Unresisted), R4, R12
4×30 (1r, 1UR), R4.5

Stiff Legged Jumps
4×8

Hurdle Hops
2x4x5 (Concentric 1st Set / Continuous 2nd Set)

MB Power throws

Barefoot Warmdown

[oshikake@ymail.com]

oshikake@ymail.com on September 26, 2011 at 2:55 pm #111010

What kind of time differentials are you witnessing over 60m between running in flats vs spikes Dylan?.

[Dylan Hicks]

Dylan Hicks on September 26, 2011 at 2:58 pm #111011

JC

I havent used the timing gates with flats on. Those 60’s from the above session are just progressive runs in the warmup. I’d imagine up to 3/10ths.

[oshikake@ymail.com]

oshikake@ymail.com on September 26, 2011 at 3:10 pm #111012

Have you ever ran in anything similar to these slip-ons Dylan with the skinny soles?.

[Dylan Hicks]

Dylan Hicks on September 26, 2011 at 3:11 pm #111013

JC

I’m assuming thats a serious question. No i haven’t. We do most of our tempo runs in racing flats.

[Dylan Hicks]

Dylan Hicks on October 2, 2011 at 8:36 pm #111183

23/Sept

AM 4x4x100 Ext Tempo

PM 2 x MB Str Circuits

24/Sept

Usual Warmup

2×150/120, R8, R15 @ 95%

Sessions like these are always very challenging for me. I look at it like this, the first set are the ‘quality’ reps and the second set are the ‘metabolic’ reps. I don’t like doing them, but i know these are the $$ reps for me to help the back end of my 100 and help me get to 200;p

Gym

Concentric Squats @ 100, 2×5
SL Drop Jump off 30cm, onto 40cm, 4x3ea

Seated Row @ 60kg, 3×3
SL Vert Extension w DB @ 5kg, 3x4ea
Russian Twists @ 4kg, 3×45″

Done!

25/Sept

Rest

[Dylan Hicks]

Dylan Hicks on October 2, 2011 at 8:50 pm #111184

26/Sept

This session was supposed to be a MV set, but my coach tweaked it a little so i could do some reps with one of the 400m runners in the squad.

Warmup
Dynamic Flex
Drills
4×60 in flats

3×30, R4, 4pt start, R6
1×40,50,60, R5/6

Gym

Cleans @ 80kg, 2×5

DL Drop Jump off 30cm, onto 40cm, 3x3ea
Single Arm Seated Row @ 60kg, 3x3ea

DL Squat Jumps w Db @ 15kg, 3×5
Chin Ups (3 variations), 3×10

27/Sept

AM Extensive Tempo 2.2km
PM 2 x MB Str Circuits
Massage

28/Sept

Dynamic Flex
3 x Core Series @ 45″ ea
SB Pushup + Tuck
Pushup + Lateral Ext + Leg Hold 2″
Russian Twists

[Dylan Hicks]

Dylan Hicks on October 2, 2011 at 8:58 pm #111185

29/Sept

Accel Development

Normal Warmup

4×60 in flats

4×25 (1x Resisted, 1 x Unresisted), R4, R12
4×30 (1R, 1UR), R4.5

Stiff Legged Jumps
4×10

Hurdle Hops
2x4x6 (Concentric 1st Set / Continuous 2nd Set)

MB Power Throws 3×3, UA/OH/Mat Dives

Barefoot Warmdown

30/Sept

Midday 4x4x100 Ext Tempo

3pm
2 x MB Str Circuits

1/Oct

D-Day. Repeat session from last cycle. Wasn’t really looking forward to this. Last session i went from 17.2x-18.6x (Freelap) over the 4 reps.

4×150, R8 @ 95%+

This month, my times were a lot more consistent. We didnt use the timing gates, but my last rep was 17.03hh, pretty windy though. Anyway, i got through the reps much better than last time, although this time it was still pretty bad ;p

Gym

Conc Squats @ 100kg, 3×3
SL Drop Jumps off 30cm, onto 40cm @ BW, 3x3ea

Seated Row @ 60kg, 3×3
SL Vert Extension w DB @ 5kg, 3x4ea

Another cycle down!

2/Oct

Rest day. Beach for 10min wade ;p

[Dylan Hicks]

Dylan Hicks on October 3, 2011 at 12:21 pm #111204

3/Oct

Unload Week.

Dynamic Warmup
Hurdle Mobility
MB Ab Series x 1
Foam Roller/Stick Roller

Sunshine!

[Dylan Hicks]

Dylan Hicks on October 7, 2011 at 9:55 am #111278

4/Oct

Dynamic Flex
4×60 in flats
Cool down

5/Oct

Rest / Massage

6/Oct

Full warmup

2×60, R10 timed using freelap. Starting with touchpad, gate at 30 & 60.

Rep 1 – 4.10, 7.07 (2.97 flying 30)
Rep 2 – 4.12, 7.16 (3.04)

Did a 120 rep to finish, and was supposed to have gates for each 40m segment, and the 100, but i’m not sure i got the distances correct. I did get the 100 time, but the final gate didnt work.

Ended up going 11.35 from touchpad.

I guess a little unhappy with the times, but my coach thinks they are realistic to where i should be considering the recent workload. 4 weeks until first meet.

7/Oct

AM 1600m tempo + MB Abs x 2

[Dylan Hicks]

Dylan Hicks on October 16, 2011 at 4:24 pm #111513

8 & 9/Oct – Complete Rest

10/Oct

New cycle

4×30 from blocks (1st time using them this season). Felt reasonably good. R4, R8

1×50/60/70, R6, R7

Gym

Cleans from floor 2×3@80kg, 1×2@90kg, 4×1@100kg
DL Drop jump from 40cm onto 80cm, 3×5

Bench Throws w SM @ 40kg, 2×3, 2×2
DL Jump Squats w DB @ 3×4@10kg

Chin up variations 3×10

11/Oct

Extensive Tempo 2.2km in AM

General Str Circuits x 2 in PM, Hurdle Mob + Massage

12/Oct

Recovery Sets

3x MB Pushup -> Pike (60″), Pushup -> Lateral Ext (60″), Russian Twists (45″)

13/Oct

2x3x60, in spikes @ 95%, accelerating from approx 5 foot lengths from start line. Using freelap with 3 gates (0.8, 30.8, 60.8m). Weekend off seem to do wonders from me, compared to the trials from last week.

3.72, 2.93 = 6.65, R6
3.74, 2.82 = 6.56
2.79, 3.60 = 6.39
R12
3.63, 2.86 = 6.49
3.64, 2.86 = 6.50
3.64, 2.83 = 6.47

Extremely pleased with these reps!!

Stiff Legged Hops
4×6

Hurdle Hops (alternating concentric / dynamic)
2x3x5

MB Power Series (OH/UA/Mat Dives)
3×3

Hurdle Mob Series

14/Oct

Ext Tempo 1200m in AM
General Str Circuits x 2 in PM
Mobility Series + roller

15/Oct

Intensive Tempo

2×150/120, R10, R15

Very windy day. Rolling in from about 3 steps. Getting timed by a teammate.

150’s were around 16.9-17.1
120’s 13.0-13.4

Not unhappy with reps; but still find it challenging.

Gym

Back Squat @ 120kg, 3×3
DL Box Jump @ 80cm 3×5 (reacting to timer)

Seated Row 2×3@80kg, 2×2@85kg
Alt Split Foot Jumps @ 10kg DB, 3×6

Russian Twists 3×45″

16/Oct

Rest

Good productive week.

[Dylan Hicks]

Dylan Hicks on October 20, 2011 at 8:28 am #111605

17/Oct

Accel Development / Alactic Power

4×30, R5 from blocks (using freelap touchpad)
4.01, 4.05, 4.02, 4.05

Still playing around with block position etc.

1×60/70/80, R7, R8. Accelerating from 5 foot lengths behind the line (~1.5m)
6.69, 7.79, 8.79.

Gym

Cleans
3×80
2x2x90
2x2x100
1×105 (PB)
1×110 (fail)

Drop Jump off 30cm box, onto 80cm box 3×5
Bench Throws @ 40kg w Smith, 4×3
DL Jump Squats w DB @ 10kg, 3×5
Chin Up variations @ BW (wide grip, underhand, hammer)

18/Oct

AM 2.2km Tempo
PM 2 x MB Str Circuits + Massage

19/Oct

Dynamic Warmup
3 x Core Series
Mobility Series
Foam Roller/ Stick Work

[Dylan Hicks]

Dylan Hicks on October 20, 2011 at 9:19 pm #111611

20/Oct

Very solid session in rain tonight. Using freelap gates. Rolling in from 4 foot lengths from the line.

3×60, R8, R12
6.69, 6.51, 6.51
2×60, R8
6.57, 6.61

Everything seems to be coming together at the right time. Racing a 60 and 200 on Fri Nov 4th.

Stiff Legged Hops
4×8

Hurdle Hops
2x4x4

MB Power Throw
3x3ea

Hurdle Mobility Series

Warm Down

[Dylan Hicks]

Dylan Hicks on October 22, 2011 at 3:08 pm #111672

21/Oct

AM 1200m tempo
PM MB BW Str Circuits x 2

22/Oct

Intensive Tempo

3×30 R4, Accel Development first, building intensity, R5

3×150, R15 @ 95%+. Used freelap timing. Rolling start from 4 foot lengths from line (approx 1.2m).

16.99, 16.83, 16.91

First rep i went too hard on the bend. Second rep i ran a more balanced run and time says it all. Third rep same as second etc.

That’s the first time i have run all 3 reps inside 17 seconds. Times would be a little different if i went from a 3 pt start with touchpad; but it’s so much easier on the body rolling in.

Gym after

Squats 3, 3, 2 @ 130kg
DL Box jump @ 80cm, 3×5 (reacting to a 4sec timer)

Seated Row 4×3 @ 85kg
Split Foot Jump w DB @ 10kg, 3×6
Russian Twists w 4kg MB 3×45″

Beach!!

Race a 60m and 200m on Nov 4th.

23/Oct

Rest Day.

[Dylan Hicks]

Dylan Hicks on October 22, 2011 at 7:19 pm #111674

Rep 3. 16.91.

I probably would have preferred to post an acceleration, or 60m video, but since i have this one i thought i’d show it.

https://www.youtube.com/watch?v=bMGwa-Fr_M4

[Dylan Hicks]

Dylan Hicks on October 22, 2011 at 7:21 pm #111675

Happy for feedback!!

[Dylan Hicks]

Dylan Hicks on October 29, 2011 at 8:44 pm #111842

24/Oct

Backtracking a little

3×40 from blocks with freelap touchpad. R6. 4.00, 3.99, missed the last rep.

Actually felt really good.

I was supposed to complete 1×70/80/90 after the starts, but i felt a little ‘nervey’ in my glute/hammy, so i pulled the pin after the 70m. I’m a little concerned at this point.

Went to gym

Cleans

3×2 @ 90
4×1 @ 100, 102.5, 105, 107.5 PB

Drop Jump off 30cm onto 80cm. 4×3

Seated Row 4×3 @ 85kg
DL Jump Squats w DB @ 10kg, 3×4

Chin Ups 3×10 @ BW (variations)

Obviously hammy/glute cant be that bad with my PB cleans :s

[Dylan Hicks]

Dylan Hicks on October 29, 2011 at 8:54 pm #111843

25/Oct

1200m Tempo in AM

Massage at 4pm

2 x MB Str Circuits @ 5:30pm.

Hurdle Mobility
Back Extension Series

26/Oct

Usual recovery day. Mobility Series.

27/Oct

I went to the chiro during the day; to see if an adjustment would help. I walked out and it felt ok. See how it goes in the next few days.

I was supposed to do 4x60m tonight, but my coach was cautious of my leg, so i did another tempo set. Same session as Tuesday.

Stiff Legged Hops
4×6
Hurdle Hops (Dynamic / Concentric)
2x3x5
Hurdle Mobility
Back Ext Series

28/Oct

Recovery/Rest

29/Oct

Still a little unsure about my leg as i have sprinted since Monday.

Started with 4×30, R5. Felt ok. Nothing special.

Session was 150, R15, 120.

Got the timing kit out. Weather was less than ideal; cold and windy.

i went 17.05, and 13.21. Not unimpressed but runs were only OK.

Gym

Squats 3, 2, 2 @ 120, 130, 140
Box Jumps @ 80cm, 3×4

Seated Row @ 85kg
Split foot jumps w DB @ 7.5kg, 3×6

Russian Twists w MB @ 4k5, 3×45″
Eccentric Calf Work 3×10 ea leg

Done.

Race next Fri night. 60 & 200. Current PBs. 7.13, 23.16.

[Dylan Hicks]

Dylan Hicks on November 6, 2011 at 3:49 pm #112047

I was supposed to race Friday night but we postponed it due to a glute issue. Racing on Nov 11th now.

30/Oct

1200m Ext Tempo

Foam Roller/Stick

31/Oct

Rest Day

1/Nov

Supposed to be racing Friday night…

3×30, R5 from blocks. Very windy night. 4.06, 4.01, 3.97

1×60, from 2 foot lengths rolling start, 6.60, R10
1×80, 8.65

I’ve had a neural problem in my back/glute/left hammy which has been bothering me for about a month. Didnt feel that great tonight. Massage after gym session.

Gym

Cleans 3×2@ 90, 95, 102.5
Seated Row, 3×3@87.5
DL Squat Jumps w DB @ 15kg, 3×4

Massage

2/Nov

Leg felt very avg today. Did an Ext Tempo set in the pool. 3x4x15″, 30″R, 2’R

3/Nov

Extended Warmup. I was still intending to race tomorrow night before this session. I warmed up and did a few RT’s in flats and it felt shit. I went to get more treatment after session. He did heaps of work on my lower back; i think it may have tightened up due to the intensity of the cleans i have been doing. Anyway, i canned the rest of the session and did some hurdle mobility. Race postponed until next week.

4/Nov

1200m Ext Tempo

5/Nov

This was a ‘wait and see’ type of session. After i warmed up i was actually feeling pretty good, so i jumped in with my training partners for an Int Tempo set
2×120/90/70, R8, R16 @95%. I did the session in flats and rolled through pretty well. It was good to get through the sets without feeling avg in the leg.

Gym

Conc Back Squats @100kg, 3×3
Split foot Box Jumps @ 80cm, 3×4
Bench Throws w SM @ 30kg, 3×3
Seated Row @ 87.5kg, 3×3
Ecc Heel Drops w DB @ 15kg, 3×10
ChinUps @ BW, 3×10 (3 variations)

6/Nov

Tempo in pool. 3x4x15″, R30″, R2′

[Dylan Hicks]

Dylan Hicks on November 15, 2011 at 1:18 pm #112292

7/Nov

Rest/Recovery

8/Nov

Starts, 3×40, R4, R8
1×60 R8, 1×80 @ 95%

Gym

Squats @ 100kg, 3×3
Vert Box Extension, 40cm box, 3x3ea leg

Hang Cleans @ 80kg, 3×2
Seated Row @ 85kg, 3×3

Chinups @ BW

9/Nov

Extended Warmup

10/Nov

Rest & Travel to Gold Coast

11/Nov

Meet at 6pm.

Men 20+ 60 Metre Sprint
==============================================================================
Name Age Team Seed Finals Wind
==============================================================================
1 Stubbs, Aaron 21 Gold Coast Victory 6.90 6.88 1.6
2 Finegan, Gary 26 Qeii Track Club 6.90 6.90 1.6
3 Hicks, Dylan 30 South Australia 7.13 (PB) 7.17 1.6 <—————-

My PB is 7.13, from a few years back, so to go so close in my opener for the season was great. I probably didnt clear the line as well as possible but was just good to get a clean run.

100 was an hour after the 60.

Men 20+ 100 Metre Sprint
==============================================================================
Name Age Team Seed Finals Wind
==============================================================================
1 Finegan, Gary 26 Qeii Track Club 10.60 10.76 0.2
2 Hicks, Dylan 30 South Australia 11.10 (PB) 11.34 0.2 <——————
3 Blackwood, Robert 21 Gold Coast Victory 12.24 12.28 0.2

I probably had a better start in this race; however i was still spaced early, and was just running for second. It was probably more like a training rep, considering the gap. I think i held it together reasonably well.

Last season i opened up with 11.28 +1.4 in January, and then ran a handful of 11.2mid. So, from my first effort; i think it's a good start.

Quick warm-down swim after meet.

12/Nov

1400m tempo along grass path near the beach.

13/Nov

Rest

14/Nov

Accel Development

4×30, R5. Had suprisingly good pick-up considering racing on the weekend.

3×120 SE reps. R15. This was probably the best set of 3 120's i've run to date. Didnt have much drop off at all throughout the session. Coach got me at ~10.4 for the rolling 100's, and around 13.0 hand held for the 120, which is good for me. Racing again this weekend.

Gym

Squats @ 120kg, 4×3
Drop Jumps Up 40cm-80cm, 3×4

H Cleans @ 70kg, 3×2
Seated Row @ 87.5kg, 3×4
Ecc Calf Raise @ 15kg DB, 3×10
Russian Twists @ 4kgMB, 3×45"

Done!!

[Dylan Hicks]

Dylan Hicks on November 27, 2011 at 7:08 pm #112668

15/Nov

1000m Ext Tempo in AM
MB Circuits x 2 in PM

16/Nov

Dynamic Warmup
3 x Core Series
Mobility Series

17/Nov

Standard Warmup

3x30m Sub Max (R5-6) flats

2×60, R8, in spikes. Rolled through these pretty well. This is our standard pre-comp warmup, as we compete 2 days from now (19th).

18/Nov

Rest. Travel to Whyalla (5hrs). Arrived at 10:30pm

[Dylan Hicks]

Dylan Hicks on November 27, 2011 at 7:18 pm #112670

19/Nov

Whyalla 120m Gift.

I’m not going to get into the hows/whys of Professional Running; you can head to this site if you want a little more info about it, http://www.saal.org.au, but anyway, i have a handicap of 9.75m, meaning i only run 110.25m of the full race distance. Essentially, the quicker runners start towards the back, slower towards the front, everyone in with a chance… A lot of people cheat to get a better handicap, run less distance, therefore not everyone runs to true form each week.

Anyway, this race was worth $3500 to the winner, i ran 4th in the final and got $300. My training partner, Red colour in final (PB 10.50sec) ran 3rd and got $550.

Traditionally, i tend to lose speed/form a lot more on grass than track (contacts get longer as race distance increases), but considering this is my first grass run for the season, both my coach and I were happy. We have another grass race worth $7k to the winner on Dec 3rd.

I’m in the 1st heat, yellow. 1st Semi, green. Final, green. I tend to ‘pop’ in my starts, which i cant seem to shake, but my heel recovery has dramatically improved, so i’m happy with progress in at least one area.

https://www.youtube.com/user/YGTSTV?feature=chclk#p/u/9/wwGosOLUlWQ

https://www.youtube.com/user/YGTSTV?feature=chclk#p/u/8/zwTUlII2iTQ

https://www.youtube.com/user/YGTSTV?feature=chclk#p/u/7/uTaafWCscqo

[Dylan Hicks]

Dylan Hicks on November 27, 2011 at 7:23 pm #112671

20/Nov

I drove back from Whyalla last nite and got home at 1am, so i was bloody tired. 1000m Ext Tempo today. Beach walk.

21/Nov

Rest Day

22/Nov

Int Tempo Set in flats

2×60/80/100, R3, R5, R8.

Gym

DB Jump Squats @ 12.5kg, 3×5
Seated Row @ 87.5kg, 4×3
Cleans @ 90kg, 4×2
Drop Jump 30cm-80cm, 3×5
Chin Ups @ BW, 3×10 variations

[Dylan Hicks]

Dylan Hicks on November 27, 2011 at 7:29 pm #112672

23/Nov

30min walk.
3 x Core Series

24/Nov

Still feeling pretty torched from the weekend. 3 grass runs, plus travel to and from etc.

in spikes, 2x2x60, R8, R12

Not a bad set, but didnt feel great.

Stiff Legged Hops
4×6

Hurdle Hops
2x2x4

MB Power Throws
2×3, OH, UA, Dives

Back Extension Series

Hurdle Mob

25/Nov

1200m Tempo in AM

26/Nov

Coach gave us an extra day recov. so we will train on Sunday.

27/Nov

3x30m, R5, R8 from blocks against training partners. Still dont feel 100%. Last weekend knocked me about a bit.

3×150, R15. Didnt time them, coach was away, but i think somewhere just inside 17s for me. 3rd rep was very challenging.

Gym

Back Squat @ 120kg, 3,3,2
Box Jumps @ 80ck, 3×5
Split Foot Jumps w DB @ 7.5kg, 3×5
Seated Row @ 90kg, 3×2
Russian Twists @ 4kg MB, 3×45″

Beach after session.

[Dylan Hicks]

Dylan Hicks on December 6, 2011 at 11:43 am #112938

28/Nov

Ext Tempo PM – 800m (8×100)
Dynamic Warmup

29/Nov

Warmup

4×40, R5, in flats, increasing intensity, R10
1×120 @ 95% in spikes. Felt like this was pretty good hit out before racing on Saturday. Looking forward to it!

30/Nov

Dynamic Warmup
3 x Core Series
Beach wade

1/Dec

Standard Warmup
Progressive Run Thrus

3x30m (increasing intensity) in flats (submax) R5, R10
2x60m (1 x flats / 1 x spikes)still submax

Felt pretty good. Good range through hips etc. Race on Saturday.

2/Dec

Rest. Travel to Mt Gambier (5hrs). Arrived at 11pm.

3/Dec

Another pro race. This time worth 7k to the winner. I have never made the final here before and so i was very keen to do well.

In the warmup, my practice starts felt quite responsive and so i knew i was good to go. In the heat, i got a strong start and pick up and then felt like i was getting good height off the track. It is hard being at the front as you cannot see anyone, obviously, but i just kept striking down with arms and pushed through to line. I ended up running 12.40sec from 9.75m, the quickest heat of the day. 1st place (yellow).

https://www.youtube.com/user/KidsRActive?blend=2&ob=5#p/u/11/YWQTzDe4wbI

Semi – I didnt really do much between the heat and semi although it was around 1hr45min. I did get another good start, but could feel myself getting physically tired in the 2nd half of the race, less vertical displacement. I still qualified for the final. 2nd place (green).

https://www.youtube.com/user/KidsRActive?blend=2&ob=5#p/u/6/LImAeA1kY0w

Final – I was rapt to make the final. I probably knew i wasn’t going to run as well as i had in the heats, just because of how i felt in the semi, just getting more tired. It’s tough to run 3×120 (110.25m) on grass @ 100%, within a 4hr period, well i think anyway. And being at the front, i dont have the luxury of saving any gas as i cant see anyone. I didnt really get a great start and did the best i could have; which was my best performance in this meet to date. 6th place in final (black)($250).

https://www.youtube.com/user/KidsRActive?blend=2&ob=5#p/u/3/dsIj28OxLSw

4/Dec

Travel home from Mt Gambier (5 hrs). Home at 1pm.

5/Dec

Warmup
8×100 tempo
Dynamic Flex
Running drills

2 x Strength Circuits
Hurdle Mobility
4×100 cool down

6/Dec

Rest. Massage.

[Dylan Hicks]

Dylan Hicks on December 14, 2011 at 11:15 am #113276

7/Dec

Warmup
Drills

2x30m/2×40 rollover accelerations, 2 in flats, 2 in spikes. I didnt feel amazing but they were still solid. R10.

1×150 (16.4hh rolling), R12, 1×120 (12.6hh rolling) in spikes. Pretty good reps. At about 95%.

Gym

Squat Jumps w DB @ 10kg, 2×5
Bench Throws w SM @ 30k, 3×3
Cleans @ 80kg, 3×2
Box Jumps Up @ 80cm, 3×5
Russian Twists @ 4kg MB, 3×45

8/Dec

20min walk. Beach. Core Series x 3.

9/Dec

Pre-Comp Warmup

Modified Warmup
Dynamic Flex
Running Drills

In Flats:
3×30 rollover accelerations, R5. Big tail winds so rolling very well.

3×60 rollover. Rhythm runs to about 90% in flats. We wouldn’t usually do so many reps 2 days out from a meet, but my coach still wanted to retain an element of volume.

3×6 Stiff Legged Hops
4×4 Hurdle Hops
3×3 MB Power Throws

I felt really good and ready for meet on Sunday.

10/Dec

Beach wade.

11/Dec

Race Day

This was another grass meet off handicaps (120m distance). This is the track where the main grass race of the season is held on the 28th of December. I actually didnt feel that reactive before the heats, but body did feel fresh in the legs etc.

I had strong accelerations and transitions to MV all day, and i was happy to demonstrate that i can maintain my MV for the duration of the run. It’s never going to be perfect, but it is getting better each week. I was extremely happy that i ran so well on this track and also into such a strong headwind.

Anyway, i ended up winning the meet. Only won $275, but the win is still great for my confidence and it was good to beat the same guys who had beaten me in the previous two meets.

Post meet did 1000m tempo plus swim at the beach.

Heat (green colour) – 1.34min –

Semi Final (green colour) –

Final (green colour) –
https://www.youtube.com/watch?v=XdERmjgZ–k&list=UUZWcl_QgDWQOMhKvuMkSvpw&feature=plcp

12/Dec

Rest. Walk. Beach

13/Dec

Recovery Set.

Modified Warmup
Running drills
800m tempo
Core Series x 3
Hurdle Mobility
Back Series
Cooldown in barefeet
Foam Roller / Stick / Stretch

[Dylan Hicks]

Dylan Hicks on December 27, 2011 at 2:43 pm #113571

Working retrospectively is never good, but here goes…

14/Dec

Back into the swing of things today after the meet on Sunday.

Usual Warmup. Session completed in flats as i still felt a little torched.

2×30, R5
1×40, R6
1×60, R10
1 x flying 100 off 10m rolling start in flats. 10.35hh. Not a bad run considering the weekend.

Plyos

Stiff Legged Hops
4×6
Hurdle Hops
4×4

Gym

P Cleans @ 80kg, 3×2 (ground/hang)
Bench Throws w SM @ 30kg, 3×2
DL Jump Squat w DB @ 10kg, 2×5
Box Jump @ 80cm, 2×5

Done!

15/Dec

Rest. Beach

16/Dec

Racing again on Sunday. Grass 120m.

Pre-Comp warmup

2×30, R5 in flats
1×60, R7 in flats
1×60, in spikes.

Feel reasonably sharp right now.

17/Dec

Rest. Beach

18/Dec

Start of 10 day taper before major meet on the 28th of Dec.

Another grass meet today. No video footage unfortunately.

Conditions were warm but slight drizzle so the track was a little damp.

I ended up winning my heat fairly easily. Ran 2nd in my semi by and inch, and then ran 2nd in the final by about 1/2 a metre. I was pretty happy with the final run, and i ran a pretty good race; i thought i had the win with about 20m to go. Still very important for me to get the 3 races today as far as my preparation for major comp.

800m tempo after meet.

[Dylan Hicks]

Dylan Hicks on December 27, 2011 at 2:57 pm #113572

19/Dec

9 days to go

Another recovery day.

Dynamic warmup

800m ext tempo
Hurdle Mobility
Warmdown 400m
Stretch
Beach
Massage

20/Dec

Complete rest – beach wade

21/Dec

Did this session in flats as i was still tired from the weekend. Seems to be taking me an extra day to recover each successive meet.

3×30, R5, R10
1×80, 8.66hh (sub max run)

Plyos

Hurdle Hops
4×4

Gym

P Cleans @ 80kg, 3×2 (ground/hang)

22/Dec

6 days to go

Slow Ext Tempo 800m
Hurdle Mobility
Warmdown
Beach

23/Dec

Last main session before meet.

All done in spikes with freelap timing. We do all our timing pushing from about 1m behind the start (gate still 80cm in front). Approx 4 foot lengths.

2×30, R5 (3.50, 3.52)
1×40, R10 (4.53)
1×60, R12 (6.52)
1×150 (5.68, 10.85, 16.53). That’s my fastest ever rolling 150. Very happy with result.

MB Throws 3×2

Beach

24/Dec

Modified warmup
Hurdle Mobility
Warmdown
Beach

25/Dec

Complete Rest

26/Dec

Usual Warmup

Session in spikes
2×30, R6, R10
1×60

Very happy with last session. I feel like i am ready to run the best i ever have. Bring it!

27/Dec

Rest. Beach.

[Dylan Hicks]

Dylan Hicks on January 14, 2012 at 6:52 pm #114006

28/Dec

Big race day. This is going to be short. I think physically i was ready to go, but mentally the occasion got the better of me and i didnt run that well in my heat and ran 3rd. Only first two in heats went through to the semis. On times i would have won many other heats, but it just didnt happen today. Very disappointing. Warmed down with 1000m tempo. On to 2012.

29/Dec

1200m tempo

30/Dec

Rest

31/Dec

Intensive Tempo set on NYE. Sucks.

3×60/80/100, R6, R8, R15. I found this session really tough as i hadnt done any of this work for a while since i had been racing each weekend. It also didnt help that it was 38’C.

Quick gym sesh after this.

1/Jan/2012

Rest

2/Jan

Back into it.

4×30 using freelap touchpad.

3.98
3.94
missed it
3.95

60/70/80, R6, R8. Tail winds.

6.86
7.97
8.82

Pretty good times really.

Gym

Cleans
Bench Throws
Jumps
Twists

[Dylan Hicks]

Dylan Hicks on January 14, 2012 at 7:02 pm #114007

3/Jan

1600m tempo
Hurdle Mobility
MB Abs x 2
Massage
Foam Roller/Stick

4/Jan

20min walk
Core Series x 3

5/Jan

Int Tempo

2x3x60, R6, R12

No timing. Just rolling through. Wasn’t a bad session.

Stiff Legged Hops
4×8
Hurdle Hops
4×5

Warmdown

6/Jan

AM 1200m tempo
PM GS Circuit x 1
Hurdle Mob
Foam Roller/Stick

7/Jan

3×150, using freelap from a 1.2m roll in. Pretty consistent session with tail winds.

16.57
16.76
16.57

Gym

8/Jan

Rest

9/Jan

3×30 from blocks using FL. Head winds.

4.06
4.07
4.11

70/80/90, R7, R8

8.11
9.17
10.13

Gym

Cleans @ 80kg, 3×3
Box Jumps Up @ 80cm, 2×5

Bench Throws @ 30kg, 3×3
Jump Squats w DB @ 10kg, 2×5

10/Jan

AM 1600m tempo
PM Hurdle Mob
MB Abs x 2
Foam Roller/Stick
Massage

11/Jan

20min walk
Core Series x 3
Stretching

12/Jan

4×60 from blocks using touchpad, R8. Head winds.

6.99
7.07
7.09
7.17

Didnt feel amazing; but times aren’t too bad into a headwind.

Stiff Legged Hops
4×8
Hurdle Hops
4×4

Warmdown

13/Jan

AM 1200m tempo
PM GS circuit x 1
Hurdle Mob
Stretching

[Dylan Hicks]

Dylan Hicks on March 6, 2012 at 11:08 pm #115153

14th Jan
3×120, R15

15th Jan
Rest

16th Jan
3×30, R5, blocks
70/80/90, R8, R10
Gym

17th Jan
20min walk
Core Series x 3
Mobility Series

18th Jan
3×30, R5, blocks
2×60, R8
MB Throws

19th Jan
Rest

20th Jan
This was my first race back since the end of December. I popped up from the start and was battling to keep up with the field. Just an average time for me, but only 0.2 off my PB, so not too unhappy right now.

20/1/12 – Men 100 Metre SEEDED
=========================================================================
Name Age Team Seed Finals
=========================================================================
Section 1 Wind: 1.7
1 646 Wallace Long-Scafi 21 FLIN 10.89
2 211 Derek Mai 18 PEM 10.92
3 314 Corey Baker 19 PEM 11.09 3
4 177 Matthew Heptinstal 16 HILL 11.30
4 510 Dylan Hicks 30 SPC 11.30
6 506 Joshua Ware 19 SAL 11.43
7 213 Alexander Mammone 19 SAC 11.71
8 341 Bradley Letton 28 TTG 11.71 9 322 Luke Day 16 WD 11.72

21st Jan
1200m tempo
Hurdle Mobility
GS Circuit x 1

22nd Jan
Rest

23rd Jan
4×40, R6, blocks, R10
150/120, R15
Gym

24th Jan
1000m tempo
Hurdle Mobility
MB Abs

25th Jan
Rest

26th Jan
3×30, R5, blocks, R10
2×60, R8
MB Throws

27th Jan
Rest

28th Jan

This race probably felt a little better than last week but the time didn’t show that. I still need to be patient at the start and not force it, but I ran on a little better tonight.

11.28 +0.7

29th Jan
1200m tempo

30th Jan
4×40, R6, blocks, R10
2×120, R15

31st Jan
1000m tempo AM
Hurdle Mobility
MB Abs
Massage

1st Feb
20min walk
Core Series

2nd Feb
3×30, R5, blocks
2×60, R8, 95%, 3pt start

3rd Feb
Rest

4th Feb

Third 100 in as many weeks. I ruined my start AGAIN! Getting very annoying. I got put in the 2nd seeded heat, which wasn’t a bad thing, as I ended up winning and wasn’t pressured; but I still thought it would be a little quicker. Same time 3 weeks in a row.
4/2/12 – Men 100 Metre SEEDED
=================================================================================
Name Age Team Seed Finals Wind H#
=================================================================================
1 288 Clay Watkins SPC 11.04 -0.9 1
2 211 Derek Mai PEM 11.10 -0.9 1
3 314 Corey Baker PEM 11.29 -0.9 1
4 510 Dylan Hicks SPC 11.31 -0.2 2
5 607 Gabriel Cole TTG 11.51 -0.2 2
6 674 Sebastian Baird SPC 11.57 -1.0 3 4 7 496 Edward McLeish SPC 11.58 -0.9 1

5th Feb
Rest

6th Feb
4×40, R6, blocks, R10
1×150
Gym

7th Feb
Rest
Massage

8th Feb
Warmup
4x30m, R5, blocks

9th Feb
Rest

10th Feb
Travelled to Melbourne for a grass race (100m Handicap Race) worth $10,000 to the winner. I was pretty happy with how I ran all day. My heat was probably my worst run; running a close 2nd. I ended up making the final, which I was pleased with, and then ran 5th (10.60sec from handicap), winner ran 10.52. I pocketed $400.

11th Feb
1000m tempo

12th Feb
Rest

13th Feb
Dynamic Warmup

14th Feb
4×30 blocks, R5, R10
2×150-50 on 45″ @97%, R15

My coach and I thought it could be good to incorporate these splits to try something new to help with my 100 finish. I’m never going to be a great 200m runner, even in reps in training, but I can give good output through 150m, so we thought we would just tack on the extra 50m for the metabolic effect.

Gym

15th Feb
1200m tempo
Hurdle Mob

16th Feb
20min walk

17th Feb
3xflying 20’s, off a 40m lead in (1.94, 1.95, 1.97 from Freelap).
Pretty happy with the results. Now I just need to convert any aspect of these splits to a race. Could be a good stimulus regardless.

Gym

18th Feb
1200m tempo
Hurdle Mob
Ab series x 1

19th Feb
3×120 off bend @ 97%, R15
I wasn’t actually feeling the greatest for this workout. I was going to stop at two, but ended up doing the third. Times were just avg.

Gym

20th Feb
Rest

21st Feb
3×40 blocks, R5, R10
1×80

22nd Feb
Rest

23rd Feb
Minor Warmup + Stretch

24/2/12 – Men 100 Metre SEEDED
=================================================================================
Name Age Team Seed Finals Wind H#
=================================================================================
1 534 Robbie James WD 10.95 0.4 1
2 314 Corey Baker PEM 10.96 0.4 1
3 510 Dylan Hicks SPC 11.18 0.4 1
4 504 Sam Thomas PEM 11.33 0.4 1
5 322 Luke Day WD 11.39 0.4 1 6 607 Gabriel Cole TTG 11.52 0.4 1

I ran a Season’s Best, and only 0.08 off my PB. Obviously very happy with the result, but I still think I can go much quicker. Still faded a little late in the race, but put together a pretty solid run.
25th Feb
Rest

26th Feb
1200m tempo
Gym

[Dylan Hicks]

Dylan Hicks on March 6, 2012 at 11:19 pm #115154

27th Feb
Standard Warmup
4×40, blocks, R5, R10
1×150-50 on 45″

Gym

28th Feb
1000m tempo

29th Feb
Rest
20min walk

1st Mar
3×30, blocks, R5, R8
1×60

Gym

2nd Mar
Rest

3rd Mar

Had two great runs today in both the 60m and 100m. IMO would have both been PB’s but the timing was stuffed at the stadium. This is the 2nd year in a row where i thought i had run a really good race and timing did not work. They were starting the timing manually from the smoke, and then the automated finish was working. So the margins between runners at the finish was accurate but that’s it.

I dead heated in the 60 with a guy who has a PB of 10.83, and then ran 5th in the 100 45mins later, the gap between my competitors was about right.

4th Mar
Gym

5th Mar
1000m tempo

6th Mar
3x40m, blocks, R5, R8
1x75m