I'm just too good to be true

Oregano_State

Better to get it out of the way before the winter really sets in imo. Gives your immune system a boost once you've fought it off. Sucks while you're dealing with it though, I know!

RandyMann

First session last night since Saturday, still not fully better but getting there.

Session was 3 sets of 3 X 200, relay type so you would get 50-60seconds recovery between reps and 8 mins between sets. Coach told me just to do 2 sets and not overdo it. Didnt time these as I took them easy but enough to feel the lactic in my legs in second set.

RandyMann

Feeling a lot better this morning to do the full session

Hurdle mobilty drills and plyos over hurdles

4 X flying 60s with 5 mins recovery
3 X in and outs 20,30,20 with 5 mins again

Felt my speed is not what it was but that is to be expected.

Hills tomorrow..

RandyMann

250, 250, 200, 200, 200, 150, 150, 150
Walk back recoveries and then 7 minutes between the sets of 250s,200s and 150s
Felt reasonably good and my fitness is getting there as I completed the whole session.

RandyMann

Been lazy with posting but had last weekend off, coach said so as we needed a break. Last Tuesday was Track session but on grass infield. 2 sets of 4X60s turnarounds with a pitch fartlek in between the two sets.
Thurday didnt train due to work and yesterday I got up late so it was just a lazy excuse.
Today was hills 4 200s and 4 100s and only did half the session as I have a knee problem.
Going to go back to gym in the morning and try and get back into regular training...

RandyMann

Gym on Monday consisted of hang cleans and front squats.

Hang Cleans- 10 X 20kg warmup, 8 X 30kg, 6 X 40kg, 3 X 50kg, 1 X 60kg
The 60kg was a big struggle after a cfew failed attempts. I have a lot of work to do with this exercise.

Front Squats, 8 X 40kg, 6 X 50kg, 5 X 60kg, 40 X 70kg, 2 X 80kg, 1 X 90kg, failed 100kg

Track tonight was 6 X 200m (2 sets of 3 reps) with 4 mins recovery and a 6 minute recovery between sets.
Times were 28.9, 28.7, 29.3, 29.5, 29.7, 29.4
Felt reasonable strong but went lactic on last rep.

Gym planned for the morning.

RandyMann

Military Press - 10 reps with barbell as warmup. 10 Reps 30kg, 10 reps 35kg, 4 reps 40kg

Chinups- total of 41 reps of maxing out sets.
Bench Press- 10 reps barbell as warmup, 10 reps 40kg, 5 reps 60kg, 3 reps 65kg, 2 reps 70kg, 1 rep 75kg

Oregano_State

Hang cleans take a fair bit of getting used to, keep at them!

I really love the HC, but I was crap at them when I first started. I would be careful of doing them too often though, as they're pretty explosive, which puts major strain on your muscles and CNS. I was definitley guilty of overdoing them last season! Once-twice a week should be more than enough!

RandyMann

Oregano_State wrote: »

Hang cleans take a fair bit of getting used to, keep at them!

I really love the HC, but I was crap at them when I first started. I would be careful of doing them too often though, as they're pretty explosive, which puts major strain on your muscles and CNS. I was definitley guilty of overdoing them last season! Once-twice a week should be more than enough!

Yes the CNS takes a hammering for sure! Looking forward to having another go at them tomorrow after track. Will have a couple of my training buddies with me in the gym to help me(with technique) as they are quite good at them.

RandyMann

Yesterdays session was mainly technical with drills and flying 40s and 3 point starts also. Reps were about 6
There was also in and outs , about 75m, 3 reps and then after 3 X 30s, 3 point starts.

Went up to gym after and practised some hang cleans- 6 X 40kgs and 5 X 50kgs
Front Squats- 4 X 60kg, 3 X 70kg, 2 X 80kg, 1 X 90kg, 1 X 100kg
Happy that I managed 100kg in my front squat as I failed when I attempted it on Friday.

RandyMann

Hills this morning- sets of the following reps
200, 150, 100
150, 150, 100
150, 100, 100

I minute recovery after walk back from each rep and 6 minutes recovery with the sets. Total of 1,200m of hills which is less volume but more intensity.

RandyMann

Didnt train during the week due to work but had a gym session yesterday morning.

Military Press- warm up with bar then 10 X 30kg, 8 X 40kg and left it at that.

Chin ups of various hand positions- total 41 reps which was 3 sets of 10reps and 1 set of 11 reps.

Bench Press- warm up with bar then 10 X 40kg, 8 X 50kg, 5 X 60kg, 3 X 70kg, 1 X 75kg

Some upright rows to finish but dont recall exactly.

Track - this morning was drills and then 3 X 40s with rolling starts.
3 X 40s with 3 point start, 3 X 70s (in and outs) and then 3 X 40s with 3 point starts to finish.

Gym after track-
Hang Cleans- warmup with bar then 8 x 40kg, 5 X 50kg and failed at 60kg. Tiredness setting in.

Front Squat- 6 X 40kg, 4 X 60kg, 3 X 70kg, 2 X 80kg, 1 X 90kg, 1 X 100kg, 1 X 105kg
The 105kg is a pb for this lift and happy with that today. I failed at first attempt but had another go 5 mins later and succeeded.

Chivito550

I like the look of your winter approach this time around. The improvement in fitness will benefit your 200m next season. Any chance of an indoor/ early outdoor season 400m as a fitness test/ workout?

stick girl

Well done Randymann! You'll be sporting those gold medals before too long ;-)

RandyMann

Chivito550 wrote: »

I like the look of your winter approach this time around. The improvement in fitness will benefit your 200m next season. Any chance of an indoor/ early outdoor season 400m as a fitness test/ workout?

Yes, new coach and he has us working hard on the fitness. He said because I had not got the correct winter training last season was the reason I did not reach my targets during the Summer.
Time will tell though as I will be one year older(42) next Summer and the training may only be slowing down the age related rate of decline but fingers crossed I can PB next Summer.
As regards a 400, my coach said it should not be part of my plan and my training partner who is also a 100/200 specialist was told not to attempt it by our coach. While I would like to try one, I will follow his orders..
I will be racing a 60 and a 150 indoors next month in Athlone so racing is starting early for me this season.

RandyMann

Hills this morning as follows-

150, 150, 150
100, 100, 100
60, 60, 60, 60

1 min recovery after walk back and 6 mins recovery between sets.
More intensive than last week due to it being shorter again and this was my last session of hills for the winter. Track instead next Sunday.

dna_leri

RandyMann wrote: »

Yes, new coach and he has us working hard on the fitness. He said because I had not got the correct winter training last season was the reason I did not reach my targets during the Summer.
Time will tell though as I will be one year older(42) next Summer and the training may only be slowing down the age related rate of decline but fingers crossed I can PB next Summer.
As regards a 400, my coach said it should not be part of my plan and my training partner who is also a 100/200 specialist was told not to attempt it by our coach. While I would like to try one, I will follow his orders..
I will be racing a 60 and a 150 indoors next month in Athlone so racing is starting early for me this season.

Good to see you going well. What are the events next month? 150m is a strange distance.

RandyMann

dna_leri wrote: »

Good to see you going well. What are the events next month? 150m is a strange distance.

Thanks, yes there is also a 300m I believe too. There may be longer races on offer but when I find out, I will post the details. The coach just mentioned it yesterday for using it as part of training and get some speed into the legs..

RandyMann

Went early this moring to the gym but may have been a mistake as both knees are stiff now, however-

Deadlifts of the following reps/sets - 8, 6, 4, 4, 6, 8, recovery 2 mins(reps total 36)
Weight- 80kg, 100kg, 120kg, 120kg, 100kg, 80kg.

RandyMann

It took a while to get going tonight in the cold plus my achey stiff legs just didnt want to move.
I did a long warm up with 1000m of jogging then drills and dynamic stretches and then strides.
Session was then 7 X 75m with 4 mins at about 90%+
Got through it ok and was gaining speed/momentum after the 2nd rep, finished strong.
Would not have done this tonight if my training buddy didn't show up so tomorrow is a rest day after 5 days straight training.

RandyMann

Last nights session I found to be really tough, very bad lactic pain which was the worst I felt in ages. I think the cold weather made it worse, that lactic headache pain was just horrible..anyway..

6 X 120s with 4 mins recovery and 6 mins between the 2 sets of 3 reps.
These were done at near full power. Didnt have my usual acceleration as my training buddy was getting away from me easily coming out of the bend. There is lingering fatigue in my legs from the squats and deadlifts I guess.
After the 3rd rep I had 6 mins recovery which was really needed as I was hurting quite bad.
During the 4th rep, one of the girls was just on my shoulder so I had to dig deep to keep her at bay as I couldnt handle a girl beating me
The 5th rep, I found some energy again and pushed it hard to close down the leader who finished about 3m ahead but then I got the next blast of lactic.
6th rep was mind over matter and I gave it everything and gained a bit more on the leader to finish about 2m behind.
Finished in a heap and lay on the track for about 5 mins in the cold as I just couldnt move. Eventually got up to change my spikes and do a walk around the track. Took about 30 mins to recover after this and trying to turn the steering wheel of my car going home was an ordeal. Really glad I completed it and have an "easy" week to look forward to now.

RandyMann

Ok so my "easy" week started with a strongman competition in the gym in Irishtown this morning. The plan was to do a session with my training buddy but we sort of got roped into taking part. Its hard turning down a challenge.

There were no weight categories so the total cummulative weight lifted, won. I was the lightest taking part at 67.9 kg while the heaviest was 95kg.
There were 3 events - back squat, bench press and deadlift. You had to name the weights you were planning on lifting before you started.
It was a guessing game with the back squat as I have not done that in over a year. I only do front squats where I pb'd last week at 105kg.
With the deadlift, you could not use straps which I always use in training because I dont like the reverse grip but someone had chalk with them, so that really helped.

Back squat- 100kg, 115kg and then failed at 130kg. All squats, hips must go below parallel. With hindsight, I should have done 100,110,120.

Bench Press - 70kg, 75kg, and then failed at 80kg. I didnt expect much with this as I dont really practice it.

Dead lift - 150kg, 165kg, 190kg. Really happy with this as I managed 190kg without straps. It was touch and go as the bar started to roll out of my left hand as I straightened up. This was just 10kg shy of my pb with straps so I think I will manage 200kg if I practice the cross grip and stop using straps while doing reps. To add, 190kg was the second heaviest lifted, the heaviest was 205kg by a guy who weighed 85kg

Hope my coach is not reading this as he told us all to have the weekend off...:)

RandyMann

As this is my easy week, we were told to just do a 20 min jog. I decided to do this on the treadmill to save my shins and lessen impact. It was just about doing something aerobic so it was nice to run in the warmth of the gym and sweat for real.
Pitch fartlek with 60s meant to be tomorrow but probably wont be able to do that due to work.

RandyMann

Been off training with a head cold and didnt think it was a good idea to go to the track trying to recover in that cold weather.
Anyway did a light upper body session this morning in the gym with various chin ups, dips and some should press.
Track planned for tomorrow and feeling up for it now.

RandyMann

Time trials today which was a 60m, 120m and a 150m with 10 minutes recovery. I was told to just do the 60 and 120 and see how I felt for the 150 because I was coming back after being sick.

They were all 3 point starts with 2 people hand timing(taking the slower of the 2). The 60m went well with a 7.18sec so I would like to think that would be sub 7.5sec FAT. It was the second fastest out of the lads with 6.93, 7.19 and a 7.38 recorded.

My 120m didnt go as well as I stopped/slowed at the wrong cone which lost a few tenths. It was hand timed at 14.65sec and even if I didnt make the mistake, it would not have been much better as I was fading in the last 30m. I felt quite fatigued at this one so I am putting it down to being sick and not recovering after the 60m

The 150m was a similar struggle and I managed 18.75sec I have to be happy though and I'm sure I will regain my fitness over the next 2 weeks.

My training partner did 13.9 and 17.7 after a 7.19 in the 60m so I would hope to get closer to him over the coming weeks.

RandyMann

Deadlifts, Reps- 7, 5, 3, 3, 5, 7 with weight of 90kg, 110kg, 130kg, 130kg, 110kg, 90kg

Back extensions- 10 reps then 3 X 10 reps with 15kg plate

RandyMann

6 X 150s with 4 mins recovery and 8 mins between the 2 sets of 3. No times.
Didnt really push it tonight and forgot my spikes but felt I paced them even and finished strong. Not the usual lactic pain and I was mindful of getting back into it slowly.
I should be fresh for Thursday to push it harder then.

RandyMann

Last night was a great night for sprinting, exceptionally warm which made it easier to run fast.

Session was an 80m, 2X70m and 4 X60m. All out of blocks with 2X10m and 2X15m out of blocks as part of the warmup.
It was meant to be full recoveries but because I am training with younger people, they recover a lot quicker so I had to go with the flow. I ended up leaving the last 2 60s out as I was not recovering and it was pointless to run them without full power as it was a speed session.
I ran well, out first and just got to the line first in the 80m. I was out first in all of the others but my training partner was catching me in the last 20m as I started to slow up sooner.
We should have a good race in the 60m next Wednesday but he will definitely have me in the 150 as his speed endurance is a way better than mine.
Had a rest today, stayed out of the gym but track planned for the morning.

RandyMann

3.6km jog on treadmill this morning as I didnt fancy pulling a weighted sled around in the wind and rain...

RandyMann

60m-7.68
150m-18.27 PB

My 60m was the first race of the night. I can't say much about a 60 cause its so short but one point was that I didnt know whether there was a beep sound to start or a gun sound and when I was in set position I was just thinking about not false starting so I wasn't as sharp as I could have been with my reaction. Other than that I think I went well enough, drove well etc but maybe overstrided a bit in the last 20m

The 150m, didnt hear the call to go the track so it was a bit of a rush to get my blocks set up. I was ready when the gun went off though and got a great start and drove really well. I was in lane 6 also which I was happy with. Two lads caught up the stagger roughly halfway around the bend which put me under pressure but it made me really push for the line. Think I was 3rd in this one and didnt really tie up too much on the home straight.

Enjoyed last night and it was the first time ever I can remember racing that I didnt seem to have any nerves whatsoever, which is nice. The fact that it was just time trials was maybe a factor but I have been quite nervous at the Dublin Graded meets before. I have been doing a lot of soul searching since August and was contemplating giving it up then but my new approach is to just enjoy training and not get caught up with expectations with regard to times and racing results. I was not enjoying myself before but now I am in a new training group and I have to say its a lot of fun with some good people and in reality, thats what it should be about. The times/results will come but not if I'm wound up about it.

To add the 150 was a pb as that was the first time I have raced it. I have done 17.7 aprox in training but that was late in season..