I'm just too good to be true

RandyMann

4km on treadmill 19:56

RandyMann

Sprint Session

First Monday night session and plan is to do 2 sprint sessions per week.
75 mins of warmup/ stretches/drills and strides.
Then speed endurance of 200m + 100m with a 60 sec recovery.
3 sets of these with 10 min recovery between sets.
Meant to be 90% effort on the 200m and then what ever is left in your legs for the 100m
Times for 200m were 25secs, 26 secs and 28 secs. No times for the 100m.
I couldn't do the last 100m as I was exhausted to the point of being dizzy and retching.

RandyMann

800m jog on track for warmup

Hang cleans
6 * 40kg
6 * 50kg
6 * 50kg
Never did these before and found it tough

Dead Lifts
6 * 80kg
6 * 110kg
6 * 110kg

Tried overhead squats but failed, very hard exercise.

RandyMann

Bench Press

10 * 40kg
8 * 60kg
5 * 70kg
2 * 80kg
1 * 85kg
30* 50kg

RandyMann

1 hour of warmup, drills, hurdle exercises and strides.

Then 250m, 200m, 150m, 100m, 80m with a jog recovery. No times
Finished this strong and was happy to complete session as I have a bit of a head cold. This may have come about due to training for 6 days without a break.
Rest tomorrow.

RandyMann

Started weights session but gave up, no energy and a bit hungover.

4km jog on treadmill - just under 20 mins.

Rest till Monday which is back on the track.

dna_leri

Just saw this log after your post in "best of" thread.

What is your focus for the coming months? Are you planning to run indoors, what distance?

RandyMann

dna_leri wrote: »

Just saw this log after your post in "best of" thread.

What is your focus for the coming months? Are you planning to run indoors, what distance?

Hi there, my focus is the Masters Indoors in January where I will try the 60m and 200m. There are 3 dates to choose from, the 8th ,15th and 29th being the Munster, Senior and Leinster respectivley so it will all depend how I feel and hopefully injury free if I try to compete on all 3 dates.
I have never raced 60m/indoors so I look forward to that.
My goal is to run sub 24 sec 200m and sub 12 sec 100m in 2012 and try and medal in the All Ireland. I will be V2 by then but it seems that it gets more competitive in that category looking at the times recorded.

On another note, very well done on your pbs for 2011, great work indeed.
Will you give the indoors a go yourself in Jan?

dna_leri

RandyMann wrote: »

My goal is to run sub 24 sec 200m and sub 12 sec 100m in 2012 and try and medal in the All Ireland. I will be V2 by then but it seems that it gets more competitive in that category looking at the times recorded.

On another note, very well done on your pbs for 2011, great work indeed.
Will you give the indoors a go yourself in Jan?

Lofty goals those but you are right the M40 category is very competitive with Corr, Griffin & Hensey among others. I won the 100m & 200m there a few years ago with much slower times before they moved up - I surprised myself but it all depends on who turns up on the day.For 2012 I will probably focus on 800m-5K but I'll see how the training goes over the next while before deciding the events.

RandyMann

dna_leri wrote: »

Lofty goals those but you are right the M40 category is very competitive with Corr, Griffin & Hensey among others. I won the 100m & 200m there a few years ago with much slower times before they moved up - I surprised myself but it all depends on who turns up on the day.For 2012 I will probably focus on 800m-5K but I'll see how the training goes over the next while before deciding the events.

Lofty Goals? Good job I didn't say what was really on my mind which was sub 23

Gym Session

1 mile jog on treadmill

Hang Cleans 4 * 6 / 40kgs

Dead Lifts
8 * 80kg
6 * 100kg
4 * 120kg

Squats
8 * 60kg
6 * 80kg
6 * 100kg

First training day since last Saturday as I came down with some viral infection(doctor) which started last Sunday. Felt like a flu with all over body pain and left me very weak. Lost some weight too, down to 66kgs
Hope to be back on the track for Monday.

RandyMann

Warmup, drills, hurdle drills with some hurdle sprinting. Standing long jump plus running long jump.

Speed endurance interval session which was 300m, 250m, 200m, 150m, 100m with a jog recovery. Finished strong.

RandyMann

800m warmup

Bench Press with Dumbells
8 * 25kgs
6 * 30kgs
6 * 32kgs
3 * 35kgs

Dead Lifts
8 * 70kgs
6 * 90kgs
6 * 110kgs
3 * 130kgs (New PB by 10kgs)

Hang Cleans

3 sets of 6 reps 40kgs

RandyMann

Missed track last night due to traffic.

Gym this morning

Hang cleans 3 sets/6 reps/40kg barbell

Squats
8 * 60kg
6 * 80kg
6 * 100kg
4 * 120kg

Standing shoulder press with barbell
3sets/6 reps/40kg

Arm swings with 6kg dumbells 40 seconds * 3 sets

RandyMann

4km on treadmill 19:19

RandyMann

Warmup, sprint drills, hurdle drills plus jumps.

Total of 18 60m sprints which consisted of 3 sets of 6 with a 2 min rest between sets.
It was a jog of 10m then sprint for 60m and jog for 10m, sprint for 60 etc in one set.

After this it was back onto hurdle drills which was very tough due to my legs being full of lactic.

Session lasted 1:45

RandyMann

1 mile recovery jog/warmup on track (Legs stiff and sore with lactic)

Bench Press with Dumbells
8 * 22.5kg
6 * 27kg
6 * 30kg
5 * 32.5kg
3 * 35kg
1 * 37.5kg (PB)

RandyMann

First training session since last Tuesday due to another cold. I have lost count on how many colds/flu this year, not good. I think I am picking them up in the gym.

Bench Press

8 * 50kg
8 * 60kg
6 * 70kg
3 * 80kg
Failed at 90kg
30 * 50kg broken down by 15,8,7,4 reps to max out.

36 various chin ups (pyramid)

Dead Lifts

6 * 80kg
6 * 100kg
3 * 120kg

Body weight staying on 66kg

Back to track tomorrow hopefully.

RandyMann

Sprint Drills + hurdle drills
Start practice

Intervals - 200m, 150m, 100m, 80m, 60m with a walk recovery.
These were meant to be done at near 100% effort, really tough session.

RandyMann

Haven't done anything for a week so did a sprint session tonight. Wasn't good conditions with track frozen over and no energy.
Warm up, drills etc.
Cut it short after doing 3 * 60m block starts.

RandyMann

Bench Press Dumb Bells

8 * 20kg
8 * 25kg
6 * 30kg
5 * 32.5kg
3 * 35kg
2 * 37.5kg
Failed at 40kg

Did 3 sets of 21s for arms.

RandyMann

4k run on treadmill 20:40

Bench Press with dumbells

10 * 20kg
8 * 25kg
7 * 30kg
4 *32.5kg

Nothing left in me to do anymore

First day back in over 3 weeks break due to illness.

RandyMann

Sprint Session

Warm up, drill, hurdle drills, stretching.
3 * 60m sprints with 3 point starts
3 * 150m sprints at near 100% effort with 8 minute recovery but only managed 2 of these. Lost my fitness.

RandyMann

Bench Press with Dumbells
10 * 20kg
8 * 25kg
6 * 30kg
5 * 32.5kg
3 * 35kg
1 * 37.5

Dead Lift
6 * 80kg
6 * 100kg
4 * 120kg

Squat
6 * 60kg
6 * 80kg
6 * 100kg
3 * 120kg

Entered for All Ireland Masters Indoors which is on next Sunday in Nenagh. Will do 60m but unsure about the 200m due to there being heats and I may not have the fitness.

RandyMann

4 laps of track for warm up
Dynamic stretching
Hurdle drills, bounding/hopping drills over small hurdles/plyos
Sprint drills
Strides

3 * 60m sprints with flying starts at 100%
3 * 60m sprints from block starts at 100%

Rest till Sunday

RandyMann

7th in the 60m today out of 11 registered but I think only 9 raced in total.

My time in the 1st heat was 7.99 and I qualified for final as fastest loser
My time in the final was 8.02
7.99 is a pb as I have never raced this distance before.
Got a great start in the heat and was out first/second but with about 20m to go, I stiffened up as I was over reaching and lost my form which meant 3 overtook me getting to the line.
In the final I was drawn in lane 10 which didnt help. I had a bad start but made good ground and finished relaxed and strong, not like the heat.
Even if I had a good start in the final, I may have been close to getting 4th but I was really off the pace as the winner ran 7.23
Very talented bunch there today. Great atmosphere and friendly competition.
With a time of 7.99 for 60m and what it would equate to a 100m time, it seems I have not made much progress, but who knows until I race 100m again which wont be until April when the Dublin Graded series starts.
I may have a go at the Leinster Indoors at the end of the month to see if I can improve on 7.99 but there is also the 200m if I get fit enough.
The 200m in the V1 category was won in 23.9 aprox which was incredible, my guess would be that effort would get sub 23 outdoors.
Back to the grind tomorrow at the track to try and work out how to get 0.8 secs before the end of the month

dna_leri

Well done on your PB, saw your heat today but did not know you were running.

Always something to learn from a good race - maybe some more speed endurance on the cards?

RandyMann

dna_leri wrote: »

Well done on your PB, saw your heat today but did not know you were running.

Always something to learn from a good race - maybe some more speed endurance on the cards?

Thanks and yes more speed endurance and stay healthy.
I figured even if I had the sharpness I had before xmas, I still would have not got a top 3 there yesterday. The quality was too good.
A consolation is that I move into M40 category in May so hopefully these fast lads dont follow me this year

RandyMann

2 laps of track for warmup plus dynamic stretching.
Hurdle exercises for flexibility, bounding plus plyos.
Most of these were done on grass but shin pain got progressivley worse as session went on.
Cut the session after a few strides and will hold off running till Thursday.
Even though I only did 2 60m races yesterday, the stress has taken its toll on my shins and hips.
Had a bath with epsom salts which seemed to help a lot.
Gym planned for tomorrow evening.

RandyMann

2 laps of track for warmup

Bench Press-Dumbbells
10 * 20kg
8 * 25kg
8 * 30kg
6 * 32.5kg
4 * 35kg
Failed at 37.5kg

Squats
6 * 60kg
6 * 90kg
4 * 120kg

Dead Lift
5 * 60kg
5 * 90kg
5 * 120kg
2 * 130kg
1 * 135kg (PB)

Sports massage booked for 8am which I am not looking forward to.

RandyMann

Usual warm up
Hurdle drills for flexibility, bounding, ladders, hopping, bounding and plyos.

Warm up strides

30m, 40m, 50m, 60m, 70m, 80m all at 100% with a walk back recovery.
Ran well tonight and I feel I am getting some of my sharpness back.

Legs feel a lot better after sports massage.
4k run planned for Saturday with more lifting.