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Last week of training:

Tues - fitness circuit, very windy and ran about 10sec slower in the 1600m run, but so did everyone else.

Wed - didn't do the proper session, I stupidly cut the side of my foot earlier in the day and took a bit of skin off. It doesn't hurt much but I can't really run on it in shoes. The shoe presses right against it and it needs to heal over before I can really run on it. So annoying. So I just did the HIIT bike session for basically the rest of the week whenever there was running to do.

Thurs - bike + fitness circuit

Sat - bike/upper body/core weights

Sun - same as above

It's not so bad though, you really work hard on the bike and it definitely helps your fitness. Just sucks with no jumping.

What times are you aiming for this year?
How many pro meets are you gonna compete in?

I think a realistic goal for the 100 would be around 11.60+/-0.1sec. I ran 12.10 last year but already I feel a lot better than that. We'll see. Would be happy with a 24.5sec 200m but not too fussed. The pro circuit will be all new to me so I'm just aiming to do as many as I can to get more experienced.

Quote from: acole14 on July 18, 2014, 06:27:40 am

Quote from: Mutumbo000 on July 18, 2014, 02:54:09 am

What times are you aiming for this year?
How many pro meets are you gonna compete in?

I think a realistic goal for the 100 would be around 11.60+/-0.1sec. I ran 12.10 last year but already I feel a lot better than that. We'll see. Would be happy with a 24.5sec 200m but not too fussed. The pro circuit will be all new to me so I'm just aiming to do as many as I can to get more experienced.

Yeah I think you could get to mid 11s this season especially since you're doing a pre-season this year.
The VAL rewards athletes that run more frequently so by the end of the season you could have a sash for the 70m or at least some money from making 70m finals.

Yeah definitely looking forward to the 70s. Last time I ran a 70m I came second in the state! Well it was under-12s Little Aths. But whatever, I'm sure it'll carry through.

Last couple of weeks of training:

Monday:

Foot was OK to run on finally.

6x100m with 20m lead-in coupled with 6 sets of A/B marching drills with 2.5kg ankle weights

Cool-down weights

Tues: missed due to work

Wed: 6x220m coupled w/ 6 sets marching w/ 2.5kg

Cool-down weights

Thurs: fitness circuit

5 lap jog (not timed, just fairly quick)

3 sets of the new circuit with DL and SL bounds in place of some exercises

Hard!

Sat: Sled drags

6 sets 80m sled drags w/ 30% BW, 20m fast high knee sprint coupled with 6x50m sprints

250m sprint

BUT I didn't do all the sets, only 3. The coach wasn't happy with how I was moving, I had a lot of calf soreness from THursday's session and at this stage (mid-Winter), if an athlete is looking a bit run-down they get a reduction in workload for a few days. I needed it! He's a good coach like that.

Cool-down weights

Sun: Courts, I took it fairly easy but still did most things

Skips, med ball throws, med ball core work

We also started working in some plyos finally. 5x5 hurdle jumps, 5x5 hurdle jumps with hold at parallel in between

SL/DL bounds,stretching and mobility work

Mon:

2x100m with 2 sets of weighted drills, then I got to just do the remaining five sets unweighted with HIIT bike in-between

Tues: Just did the old fitness circuit (no jumps) for 3 sets

Wed: Like Monday, HIIT bike (15 sec on - 30 off x 3) with the unweighted drills

Thurs: As per Tues, with a 6 minitue rowing machine warmup

Sat (today): Sled drags, back to full workload

7 sets @ 30% BW, high knees over 80m then high knee sprint 20m, coupled with 7x50m sprints

250m timed sprint (33.3sec, dead!)

Cool-down weights

BW: Has stayed pretty consistently at 79kgs

Training almost every day is pretty tough. My calves have been taking a beating but got a good massage yesterday and feel better. No real injury concerns, my old right knee lateral soreness flares up when I do the 50m sprints but that's linked to tight peroneals, shin splints have faded a lot, hopefully they stay away. Foot still hurts a little. The consensus opinion is that plantar fasciopathies take ages to fully resolve, especially when you keep running on it. But it's manageable. We're over halfway through the winter and we've finished the fitness circuit stuff, back into the gym! Starting with front squats and learning the clean and press 

Why do you do ankle weighted runs? The only benefits I can see from that is hip flexor strengthening, with a ton of downsides.

Quote from: seifullaah73 on July 26, 2014, 06:27:47 am

You're still in your winter session in July, over here they start season around April start of may. Isn't it too hot to do that.

Um, I live in the Southern Hemisphere in case you hadn't noticed. So are you already in season? Why the hell aren't you competing?

Oh, I see, I hadn't realized. I was stating in terms of the standard in UK. I am going to look around later see if there is any meets going to happen, but now I am currently fasting, the track which is about an hours journey from hold meets, so I can def go there.

Will see the scheduling.

Quote from: acole14 on July 26, 2014, 10:42:29 am

Quote from: seifullaah73 on July 26, 2014, 06:27:47 am

You're still in your winter session in July, over here they start season around April start of may. Isn't it too hot to do that.

Um, I live in the Southern Hemisphere in case you hadn't noticed. So are you already in season? Why the hell aren't you competing?

Oh, I see, I hadn't realized. I was stating in terms of the standard in UK. I am going to look around later see if there is any meets going to happen, but now I am currently fasting, the track which is about an hours journey from hold meets, so I can def go there.

Will see the scheduling.

So the season's started and you haven't even looked at when races are on? Sorry if I seem like I'm on your case about competing but that's just mind-boggling.

Quote from: Mutumbo000 on July 26, 2014, 11:30:41 pm

What pace do you think the 6x200m session you did last week was? and how long were the recoveries?

220m, probably about 30sec, not flat out but around 85-90%.

You must be in pretty good shape atm minus the calves soreness.