Jun 15, 2021
2:20:19pm
2:20:19pm
General overview.
Diet came first. I was playing indoor and outdoor soccer and basketball but was eating like any other college student. Cut sugar and fast food. Meal prepped almost exclusively. Lots of chicken potatoes and broccoli. I dont miss that.
First day on the track he told me to just run it to get a baseline time. It was well over a minute as I expectedly underestimated how far 400m is. If memory serves my time was 1:07.
From there we spent a lot of time on technique and learning how to maximize power. He made me do 50 m sprints over and over to practice the right motion. At the end of the workouts he had me jump skipping or whatever you call it 100m and back. And then the squatted duck walk thing 25m and back walking sideways forwards and backwards. Those were awful. Ill never forget that.
From there it progressed to ladder sprint workouts. 50m, 80m, 100m, 200m 400m, 600m 800m 400m, 200m etc.. Distances might have been slightly different from what I am remembering. Twice a week in the gym was leg day. Our other roommates were both military dudes and I lifted with them in the early AM anyways so adjusted to do the lifts my buddy laid out for me. He had me doing a lot of 1 leg isolated lifts/squats and balance work.
Several months in he finally started teaching me starting technique and pace awareness and control. Everything had just been running technique and building endurance up to that point. Did a lot of 100m-200m alternating sprints to learn and practice finding 60-90% exertion levels and moving between them during a sprint. So sprint 100m walk 10m sprint 200m walk 10m and repeat. He would call out how much he wanted me to exert (70%, 80% etc.) Ended every one of those workouts with 100% 400m. Meaning full effort all the way. Obviously not an effective way to run the race but it was great endurance work.
I remember he really started focusing on acceleration training after that. Kept doing ladder workouts but started and ended with 30m acceleration sprints. By this point in the whole training I distinctly remember feeling like soccer and basketball endurance was easy. It was so far below what I was doing at the track. We had timed low 50's at that point so started running and timing a 400 a couple of times a week and practicing pacing. I always went out too fast. Kept timing it for weeks still working out and eventually busted it after dozens of attempts.
Went to hawaii in the best shape of my life and met my now wife at Waimea bay. Worked out great.
First day on the track he told me to just run it to get a baseline time. It was well over a minute as I expectedly underestimated how far 400m is. If memory serves my time was 1:07.
From there we spent a lot of time on technique and learning how to maximize power. He made me do 50 m sprints over and over to practice the right motion. At the end of the workouts he had me jump skipping or whatever you call it 100m and back. And then the squatted duck walk thing 25m and back walking sideways forwards and backwards. Those were awful. Ill never forget that.
From there it progressed to ladder sprint workouts. 50m, 80m, 100m, 200m 400m, 600m 800m 400m, 200m etc.. Distances might have been slightly different from what I am remembering. Twice a week in the gym was leg day. Our other roommates were both military dudes and I lifted with them in the early AM anyways so adjusted to do the lifts my buddy laid out for me. He had me doing a lot of 1 leg isolated lifts/squats and balance work.
Several months in he finally started teaching me starting technique and pace awareness and control. Everything had just been running technique and building endurance up to that point. Did a lot of 100m-200m alternating sprints to learn and practice finding 60-90% exertion levels and moving between them during a sprint. So sprint 100m walk 10m sprint 200m walk 10m and repeat. He would call out how much he wanted me to exert (70%, 80% etc.) Ended every one of those workouts with 100% 400m. Meaning full effort all the way. Obviously not an effective way to run the race but it was great endurance work.
I remember he really started focusing on acceleration training after that. Kept doing ladder workouts but started and ended with 30m acceleration sprints. By this point in the whole training I distinctly remember feeling like soccer and basketball endurance was easy. It was so far below what I was doing at the track. We had timed low 50's at that point so started running and timing a 400 a couple of times a week and practicing pacing. I always went out too fast. Kept timing it for weeks still working out and eventually busted it after dozens of attempts.
Went to hawaii in the best shape of my life and met my now wife at Waimea bay. Worked out great.
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- rad dawg
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6/15/21 11:54am
6/15/21 11:56am
The only chance almost everyone on Cougarboard would have would be a non-athletic event like shooting. It's the only one
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