Realistspy Sprinting Log

RealistSpy

This looks like a good idea so let me start from 2day

06/05/09
1 lap Track warm up
Dynamic Execises

Aerobic --- Extensive Tempo --- ability to tolerate greater levels of lactate
100m Sprint x 7 --- 70% Speed
90 sec Recovery

Static Stretching

07/05/09
1 lap Track warm up
Dynamic Execises

Alactic/Anaerobic --- Speed Work --- Intensive work on speed but without getting lactic acid
40m x 2, 60m x 2, 80m x 2 --- 90-100% speed
3min - 5min Recovery, I also did some dynamic excersie because I was starting to get shin pains.

Static Stretching
1 lap Track cool down

I couldn't do every thing flat out. After the second 40m sprint my shin starts to hurt and it got worse as the training progressed.
I think it was because I didn't get enough sleep or somthing because I wasn't sore the ay before. I will have to go check it out next week with the physio.

Woddle

Welcome to the training logs, I'll look forward to reading this, it will be sth different from my own. Best of luck with it. Whats the main goal?

RealistSpy

Cheers. I hope to get 11.5* pb by the end of this season. I am just back to trainning after 3 years aways :S my current pob is 11.77 this year.

shels4ever

Great to see a Sprinting log here . I'll be keeping an eye on this for sure . Now we jsut need a few field event people and a few jumpers

RealistSpy

yeh Jumping log would be really great

Running Bing

Delighted to see this log..should be very interesting:D

RealistSpy

updated 7/5/09

RealistSpy

RealistSpy wrote: »

This looks like a good idea so let me start from 2day

06/05/09
1 lap Track warm up
Dynamic Execises

Aerobic --- Extensive Tempo --- ability to tolerate greater levels of lactate
100m Sprint x 7 --- 70% Speed
90 sec Recovery

Static Stretching

07/05/09
1 lap Track warm up
Dynamic Execises

Alactic/Anaerobic --- Speed Work --- Intensive work on speed but without getting lactic acid
40m x 2, 60m x 2, 80m x 2 --- 90-100% speed
3min - 5min Recovery, I also did some dynamic excersie because I was starting to get shin pains.

Static Stretching
1 lap Track cool down

I couldn't do every thing flat out. After the second 40m sprint my shin starts to hurt and it got worse as the training progressed.
I think it was because I didn't get enough sleep or somthing because I wasn't sore the ay before. I will have to go check it out next week with the physio.

08/05/09

Physio Check up - I seem to have very very tight left leg so my strides won't be as long as they should. My other leg is also tight, hamstring, quads, shin and calvies.

RealistSpy

11/05/09

Went to physio today to get my legs massaged. So today was a short painful day but its as to be done.

Every sprinters wants to be able to run at optimum speed right? You also want to feel relaxed when sprinting.

RealistSpy

12/05/09

1 lap Track warm up
20min Dynamic Execises

Alactic --- Speed Work --- Intensive work on speed but without getting lactic acid
60m x 2, 80m x 2, 100m x 1, 20m x 2 --- 100% speed
3min - 5min Recovery

I start to feel a little lactic acid but nothing major maybe I didn't get enough rest in between sprints

1 lap Track cool down
Static Stretching

I feel alot flexible after the physio and eventhough it was previous day at the physio. I felt no pain from these sprint which I tried to run at max speed without spikes but jogging runner, which I think was kinda heavy

RealistSpy

18/05/08
3 min Tred mil
Dynamic Execises

Weight

---

General Strength

---

Intensive

52Kg/2 Dumbell Bench Press Decline

---

(10, 8, 8)
80kg Squat (10)
100kg Squat (5, 6)
70kg Power Clean Fail 2 attempts
50kg Power Clean (3)
100kg Calf Raise (10, 10, 10)

3 min Tred mil cool down
Static Stretching

RealistSpy

5 more day7 before the Leinster u23 competition I am hoping to break my 11.77 time for 100m still on my route to 11.5* this year. I hope the weather turns out good.

RealistSpy

20/05/09

3 min Tred mil
Dynamic Execises

Weight

---

General Strength

---

short Intensive

50kg Power Clean (1)
60kg Power Clean (2)
Body weight pull ups (5, 5)
Body weight Chin ups (5, 5)
One hard chip up - Right hand (5)
One hand press up - leftr hand (5)
100kg Calf Raise (10, 10, 10)
Core work - plank, side plank with 5kg, sprinters crunch

3 min Tred mil cool down
Static Stretching

21/05/09

100m endurance/technique with good rest

1 lap Track warm up
Dynamic Execises

100m x5 with block start 5min rest 90- 95%
Block start 10m x 2

1 lap Track warm up
Static Execises

Competition this weekend I am really hoping to do better than 11.77 especially after the physio trips.

RealistSpy

Age = 21 Weight = 66.6Kg Height = 5.6ft

RealistSpy

24/05/09

I got 11.50 @ Leinsters U23 but +2.0 wind so its an illigal PB . I also broke my 200m PB 24.3 with a +2.7 wind. Previous 100m pb was 11.77 and 200m was 24.6 both at the Interversity.

Still very disappointed, 2 1/2 month worth of trainning and this is what I got. I have to focus more trainning on speed and focus on 100m as main event.

New Trainning before the Leinster Senior

Speed work
Block start
Stride work - Hill trainning
Core Work
More days on the track

RealistSpy

26/05/09

1 lap Track warm up
20min Dynamic Execises

Speed work

60m x 5 90 -100% 2min break after each

---

Break---- 15min
60m x 5 90 - 100% 2min break after each

1 lap Track cool down
Static Stretching

I was running flat out but it doesn't feel like it. I am getting the hang of running relaxed but I also get paranoid thinking am not running fast. BTW I don't train on a tartan track my club can't afford one yet.

RealistSpy

28/05/09
1 lap warm up
Dynamic Execises

23 stride Long jump x 8
7 Stride Long jump x 6
0 stride Long jump x 5

jumping over hurdle into sand x 8

Left leg hitch kick into sand x 2
right leg hitch kick into sand x 2

static streching

shels4ever

RealistSpy wrote: »

28/05/09
1 lap warm up
Dynamic Execises

23 stride Long jump x 8
7 Stride Long jump x 6
0 stride Long jump x 5

jumping over hurdle into sand x 8

Left leg hitch kick into sand x 2
right leg hitch kick into sand x 2

static streching

Keep up the good work, i'm enjoying this log . Do you have a sspecific cycel of training that you do or how are your weeks planned out?

RealistSpy

@shels4ever

My cycle is:

Sept - Feb (Long Distance 400m - short 30m) Feb - August (Long Distance 400m - short 30m)

Usually weight/ core work 2 days a week
Indoor Season - Heavy weights
Outdoor Season - Heavy + Light edurance weights

I also change my week trainning depending on the competition
eg.
for the u23 I focused on sprints
for Senior I focus on Jumps
for county I focus on both

RealistSpy

Monday 01/06/09

3 min Tred mil
Dynamic Execises

Weight

---

General Strength

---

short edurance

60kg Barbell bench press (5,6,8) Free Weight
70Kg Barbell Squat (10,10, 10)
16Kg Dumbell shoulder Press (10,10,10)
60Kg Calf raise (10,10,10)
10Kg Left hand Tricept curl (10,10,10)
10Kg Right hand Tricept curl (10,10,10)
50Kg Power Clean (3)
70Kg Power Clean (Fail)
60Kg Power Clean (5)

Static Streching

RealistSpy

02/06/09
1 lap Track warm up
Dynamic Execises

Aerobic --- Extensive Tempo --- ability to tolerate greater levels of lactate

100m Sprint x 5 --- 80% Speed
10min break
100m Sprint x 5 --- 80% Speed

90 sec Recovery

Static Stretching

I went drinking 2 days ago and I will tell you this Extensive Tempo was hard. I was tasting the lactic acid all over.

RealistSpy

I am looking forward to the next season I will train till i break every bones in my body till i can run on the 10sec mark. I am so depressed......Even after getting my mark for this year am still not happy. :(:(:(

I will have to add more suppliments to my trainning.

RealistSpy

I feel really bad I am a slow snail. I will not stop running till I am on the 10 sec mark.

RealistSpy

So my competition is on Sunday the 7th.

I have been working since thursday 4th so I haven't had time to rest or train. This doesn't mean I still won't do my best I am mentally ready for this Senior event. I still don't know if I should focus on the Sprints that the jumps. I hope to have great fun that day good or bad performance but I still want to bring home 1 medal at least.

RealistSpy

Couldn't make it to Tullamore today so 1 more competition left for me this season and that is the county competition. After this I will start doing endurance lifting and 400m.

RealistSpy

Tuesday 09/06/09

1 lap Track warm up
Dynamic Execises


Alactic/Anaerobic --- Speed Work --- Intensive work on speed but without getting lactic acid

60m x 8 90-100% speed

Vertical jump to sand x 2

10 stride jump over hurdles to sand x 10
10 stride jump to sand x 2

60m x 5 90-100% speed

Suppliments
BCAA - branched-chain amino acids -- Reduces Fatigue and Enhance Endurance
Does reduce fatigue I will have to test it enhance edurance

RealistSpy

Wednesday 10/06/09

1 lap Track warm up
Dynamic Execises

Aerobic --- Extensive Tempo --- ability to tolerate greater levels of lactate
100m Sprint x 10 --- 80% Speed
slow jogging back + 5 sec recovery
I felt no lactate at the end

10 min rest

100m x 1 --- 90 - 99% speed
60x x 4 --- 90 - 99% speed

1 lap cool down
static streching

I took some BCAA powder today aswell. I am also feeling pain from my Achilles tendon, I guess I have to see a pysio soon.

RealistSpy

Thursday 11/06/09

1 lap Track warm up
Dynamic Execises

Speed work/ Techniques
60m x 4 100% effort

10min break

60m x 4 100% effort

10min break

60m x 4 100% effort

static streching

Suppliments
BCAA - branched-chain amino acids -- Reduces Fatigue and Enhance Endurance

I also started getting pain in my calfs which affects my quads after the first 7 sprints. After my competition tomorrow I will have to get my legs checked out.

RealistSpy

Friday County Competition 12/06/09

Turnout wasn't great but it was a very fun day out. Especially practicing the javelling and shotputt. The highlight for me was my 200m performance, I was able to good flat out without getting tired in the last leg only wish it was timed.

RealistSpy

My first Season over

After 3 year out from athletics this is the result of my first Season back. I started trainning this feburary.

100m PB History
2006 - 12.15
2009 - 11.77 IUAA +.70m/s
2009 - 11.50 U23 +2.0m/s

200m PB History
2006 - 26.30
2009 - 24.69 IUAA
2009 - 24.30 U23 illigal PB +2.7m/s

60m PB History
2008 - 7.74
2009 - 7.77 LS Indoor
2009 - 7.59 IUAA Indoor


So what do you guys think?
I will now start doing endurance sprinting and some weights as usual.

meathcountysec

RealistSpy wrote: »

My first Season over?

National U23's on 28th June

National Seniors on 1st/2nd August

Season only beginning I would have thought......:cool:

dna_leri

RealistSpy wrote: »

My first Season over

After 3 year out from athletics this is the result of my first Season back. I started trainning this feburary.

100m PB History
2006 - 12.15
2009 - 11.77 IUAA +.70m/s
2009 - 11.50 U23 +2.0m/s

200m PB History
2006 - 26.30
2009 - 24.69 IUAA
2009 - 24.30 U23 illigal PB +2.7m/s

60m PB History
2008 - 7.74
2009 - 7.77 LS Indoor
2009 - 7.59 IUAA Indoor


So what do you guys think?
I will now start doing endurance sprinting and some weights as usual.

Seems early to be finishing your season!

With those times, looks like your 100m is your best event but you should be able to knock a second off your 200m time with the right training or if you want to focus on the shorter distance, your 60m should come down to 7.3s, just based on your 100m time. What event do you think you are best suited to?

RealistSpy

My season finished early because I am going on holidays. I will be back for the National Senior in August but I don't know. My problems right now is that I accelerate really late thats why my 60m time is a bit behind but I will be doing fitness trainning. I love the 100m sprints the most . Next season will be longer and tougher.

Oh and I will be trainning on my holiday in jamaica:)

RealistSpy

Ok after not running/training for 2 weeks I will be going to the All Ireland Seniors. I am so scared of doing really really bad :S. I am aso curious to see have I will do

RealistSpy

I will be going down to the graded meeting to see my statues before the National Competition.