Haven't heard from you in a while!
Haven't heard from you in a while!
^
Sorry missed this thread!
Been keeping at it (actually wrote down my last few weeks of workouts on the sprint geezer advice thread).
I looked back at my times and training and feel I have made progress (however slight I am moving forward!)
Since winter is really starting up (I'm in Atlanta for the time being rather than Florida so it's actually getting pretty cold, especially for my low tolerance) I am shifting to a sort of base (I don't expect to be able to race until the summer) and am going to be doing more tempo and weights than I have been for a while.
I joined a gym because I have wondered if my strength has been a huge limiting factor. I've just started doing weighted squats on a regular basis because they used to hurt my back (that problem seems to have cleared up). i am absolutely terrible at squats but I feel improvement here has huge potential for a significant drop in times (I watched a lot of videos of Chinese weightlifters and watched their form which I think has helped in addition to getting me crazy pumped).
The main weights I've been doing in addition have been deadlifts, bench, and overhead barbell lift. I've been reading a lot about lifting programs and attempted a sort of modified Bulgarian scheme (very low reps, high weight) and raised my PRs to 245 (deadlift) and 170 (bench) at body weight of about 155. I don't know what the typical weight/strength ratio is for sprinters but I'm sure it's much greater!
My tempos have been mostly 400s and 800s at this point but they may be to intense for this time of year at the frequency I was doing them so I'm shifting to large sets of 100s at extensive tempo efforts.
Standing long jumps and triple jumps are my main ploys right now though I'm stuck at about 2-2.5 yards for the log jumps.
I apologize for the length of the response but I hope it raises some discussion on the topic!
I did my tempo today (and did the same workout a few days ago)
Nov 18: 20x100m @17-18
Nov 21: 20x100m @15-18 (I tried to keep in the 17-18 range but went to fast on several since I felt good)
I suppose I'm trying to combine Igloi with Charlie Francis tempo circuits. I was surprised how well I moved in some of these given the effort
I'm planning on running an open indoor meet at the end of December when I get back to Florida. The meet is at Florida State University, so I am entered in the 100m and 400m. My goals for the meet are sub-11 100m. Sub-51 400m. I'm really excited for these races as there will be a lot of fast people to push me and the track is top-notch.
^not me, obviously, I am terrible as has been established
Is there a rule against attaching a helium balloon to yourself while running a road race?
Am I living in the twilight zone? The Boston Marathon weather was terrible!
How rare is it to run a sub 5 minute mile AND bench press 225?
Move over Mark Coogan, Rojo and John Kellogg share their 3 favorite mile workouts
Mark Coogan says that if you could only do 3 workouts as a 1500m runner you should do these
Red Bull (who sponsors Mondo) calls Mondo the pole vaulting Usain Bolt. Is that a fair comparison?