DavidG’s Sprint Training Log

Posted In: Training Journals

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    COV-GOD on #119962

    As said here and on cf, you have done a lot of general strength endurance work but I can’t see much all out pure speed and speed endurance work :-/

    Why didn’t you choose to do BIG ?

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    David Gain on #119963

    As said here and on cf, you have done a lot of general strength endurance work but I can’t see much all out pure speed and speed endurance work :-/

    Why didn’t you choose to do BIG ?

    Which is probably why my times take a while to come down over the summer, because although the speed work starts a bit late, we do actually do some this time of year! 🙂

    Honestly, I should have done BIG instead. But I didn’t find out about it until the day of the deadline while I was in Germany. Those extra two days rest from not doing counties may have proved useful as well.

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    David Gain on #119989

    Back to proper training after giving myself the weekend off, I just felt like all the competitions were catching up with me a bit so I decided to just let myself recover properly and then hit it again hard as of this week.

    I don’t know if it’s actually due to the rest or not, but the PNF stretching I’ve been doing seems to be doing wonders for my hamstrings. I felt like I was able to ‘open up’ into my stride a lot more during tonight’s session, which was as follows…

    1 lap slow jog
    20 minutes dynamic warmup and drills
    20 minutes of various drills over a set of 6 hurdles

    3 warmup runs/strides
    2 sets of 4x80m @ 95-97% (basically just fast but not completely flat out)
    3:30 between runs, 12 minutes between sets

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    David Gain on #119995

    So yesterday was my second Division 2 BAL match for Southampton.

    First event of the day was a non-scoring 100m, came up far to early out of the blocks and lost some ground at the start. But I managed to make up some of the distance over the remainder of the race to finish in 10.96.

    I could really feel my hamstrings tightening on every stride in that race, definitely going to have to go to a physio soon and just get them to check it’s not something else causing the tightness, as I’d really like to get that sorted before we get too far through the season.

    I then had about a 4 hour wait until the A string 200m, I did a fairly extended warmup for this after my tightness in the 100m and was feeling much more limber this time. I had caught up the stagger after about 80m and held the lead until the finish clocking 21.69, and while the wind gauge showed a 1.2 tail wind, there was also a strong headwind most of the way round the bend that it didn’t pick up. So the time wasn’t too bad considering.

    I can feel that the speed is there, and I’m sure once I get my flexibility issues sorted I’ll be running PB’s in no time, it’s just frustrating that I haven’t been able to get near the 21.45 indoor time I ran yet.

    The 4x100m didn’t go too well however, I was running second leg against Adam Gemili, and in my eagerness to keep up with him down the back straight I ended up outrunning the 1st leg runner, which was doubly annoying as our team could easily have beaten the winning time of 42.8 had we got the baton round. But these things happen…

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    David Gain on #120006

    Here are the videos of my races last weekend…

    https://www.youtube.com/watch?v=Ww0kM93o600

    https://www.youtube.com/watch?v=PDA85JAW83o

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    David Gain on #120025

    Had another SAL match for Radley today.

    Ran 10.85 into a -1.1 headwind, so I’ve finally managed to break past 10.90!

    Definitely starting to feel like I’m getting into better form now, hamstrings felt a bit more relaxed during the runs today. Still didn’t get the best start, but I was able to make up for it more in the last half of the race this time.

    I then ran 21.57 in the 200m. Wind indicator wasn’t working for my race but the one before was -1.7 and the one after was -2.1, so definitely a headwind again. Eased off with about 5 metres to go so certainly would have been a seasons best if I’d run through the line, probably not enough for a PB though.

    But again, it felt like by far the easiest 200m I’ve had all season. Didn’t feel tired or like I was losing form at all coming off the bend. So given better conditions I’m sure I could have run a decent PB.

    Typically I peak later in the season anyway, so this all fits with my performances from previous years. Still more to come before the end of the season!

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    David Gain on #120439

    Monday 19th August
    3 lap slow jog
    30 minutes warm-up
    2 x acceleration runs
    6 x 30m weight sledge runs (25kg) 3 minute rest between runs
    6 x 150m @ 95% with 5 minutes between runs

    Monday 26th August
    3 lap slow jog
    30 minutes warm-up
    15 minutes drills over 7 hurdles
    3 x acceleration runs
    3 sets of 4 x 80m @ 90-95% (3 minutes between runs, 10 minutes between sets)

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    David Gain on #120470

    Tuesday 27th August
    1 lap slow jog
    30 minutes circuit exercises (press ups, speed drills over aerobic step boxes etc.)
    4 sets of 200m, 150m, 100m @ 85-90% (3 minutes between runs, 8 minutes between sets)

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    David Gain on #120474

    Thursday 29th August
    1 lap slow jog
    30 minutes resistance exercises, press ups, dips, medball etc.
    1st set @ 85%: 100m, 150m, 200m, 250m (rest: slow walk equal to distance just run)
    10 minute break
    2nd set @ 85%: 300m, 250m, 150m, 50m (rest: slow walk equal to distance just run)

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    David Gain on #120483

    Saturday 31st August
    3 lap slow jog
    30 minutes warm-up and sprint drills
    3 x acceleration runs
    5 x 30m block starts @ 100% (about 4 minutes between runs)
    3 x 180m @ 20.60s, 20.45s, 20.80s (12 minutes between runs)

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    David Gain on #120488

    Monday 2nd September
    1 lap slow jog
    30 minutes warm-up and drills over hurdles
    2 x acceleration runs
    3 x 120m 40/40/40 = fast/relaxed/fast (10 minutes between runs)
    2 x 120m 40/40/40 = relaxed/fast/relaxed (10 minutes between runs)

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    David Gain on #120503

    Wednesday 4th September
    1 lap slow jog
    30 minutes warm-up and sprint drills
    2 x acceleration runs
    3 x flying 50m @ 95% (5 minutes between runs)
    2 x 220m @ 95% (15 minutes between runs)

    Saturday 6th September
    3 lap slow jog
    30 minutes warm-up and sprint drills
    2 x acceleration runs
    5 x block starts at 90% (4 minutes between runs) Slightly lower than normal speed to concentrate on foot placement and technique over first 5-10m.
    3 x 150m @ 95% (12 minutes rest between runs)

    Notes:

    Today’s block session had much more emphasis on technique than speed. We had markers set out at intervals measured from the first block, which were my calculated foot strike distances (assuming a 100m time of 10.6, which is what I should be aiming for next season)

    What we noted was that my first foot strike was fine, but the second two were coming up short by almost a foot of the desired position. I then made a conscious effort during the last three runs to just slow myself down a bit, and concentrate more on really swinging my arms and driving the legs forward (while keeping the foot low) almost mimicking an ice skating motion.

    These 3 runs looked much more technically sound, and in addition to bringing my whole block setup forward about an inch, and also placing my hands closer together on the track (almost under my shoulders a la Usain Bolt) it made for a much more effective first 5m.

    So I’ll be very interested to see if come winter season, this brings my 60m and later in the season, my 100m, into line with my 200m time.

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    David Gain on #120512

    Wednesday 9th September
    1 lap slow jog
    30 minutes warm-up and sprint drills
    2 x acceleration runs
    2 sets of 3 x 90m @ 100% to 60m, relax/maintain last 30m
    5 minutes between runs, 15 minutes between sets

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    David Gain on #186852

    Been a bit slack keeping this up to date, but I’ve certainly not been slacking at training!

    As of the end of September, Mondays have been circuit training, followed by a 2.4km jog for the first few weeks. However the jog has now been replaced by plyometric exercises.

    The circuits have gradually been building up each week, starting off with 20s exercise, 20s rest. With both times increasing by about 3 seconds each week to a peak of 32 seconds. However for each week after that, the rest has been coming back down towards 20 while the exercise time remains at 32.

    The circuit is pretty comprehensive, including tricep dips, pistol squats, squat thrusts, situps, box jumps, back hyper-extentions, single leg step ups, lateral abdominal raises, 1 arm dumbell hang clean and press, calf raises, pushups and alternate leg squat jumps.

    The order stays the same, but we do 3 sets, 1 forwards, 1 backwards and the last one the same direction but starting from 5 stations round the circuit.

    As was the intention with the setup of the session, I haven’t noticed any actual increase in effort each week, even though the sessions are getting progressively harder. Since the beginning of October I’ve increased total bodyweight from 72.5kg to 76.2kg (11st 3lbs to 12st), although some of that will be water weight as I use creatine during my winter training period.

    The session intensity has also ramped up, with reduced rest periods and slightly higher volume. We’re doing sled pulls over 30m roughly every other week, and on top of my track sessions which are Mon, Wed and Sat, I’m trying to make sure I get into the gym on Thursdays to do some heavy weights.

    First available competition will be a 60m on December 8th, which I may do just as an early season tester to see where I am currently.

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    rogiertetteroo@gmail.com on #186966

    Hi David,

    You’ve been training hard for sure! How much effect does the creatine have on you?
    And did you gain muscle only or did you get pretty fat also:D hehe

    Gonna follow you on the forum!

    Gr Rogier

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