Tag Archives: running

The hills are alive…

The hills are alive with the sound of music. The grunting and groaning of a group of sprinters digging deep and working hard is music to my ears anyway.

For those who missed it, and would like to do it this weekend, here’s what we did.

The Hills of Hudson Field.

5 reps of the long hill in the corner

50/60/70/80/100 % with a jog back down the side for recovery.

2 minutes.

5/4/3/2/1 reps up the short sharp hill with 2 minutes recovery.

2 minutes

backward up the short hill x 2 with 2 minutes recovery.

2 minutes

Backwards up the hill in the prone press up position (for a rest)

2 minutes.

3 x long hill in the corner at 100%

Oh, we ran there and back as well from the track as a warm up.

Trey Hardee Abs

Opportunity

 

Yes. This is it, the 2 minute core workout that will take about 10 minutes to start with. By Xmas you’ll be banging through this in 2 minutes and have abs of steel.

3 Times a week as a minimum please, but feel free to do these every day!

Trey Hardee 2 minute Abs

Michael McIntyre – Skip, Skip….Hooray!

 

Thursday was our lovely Michael McIntyre session. Details are as follows:

The Michael McIntyre session

This session is named after the comedian because of his skipping. There is a decent amount of skipping in this session.

It is a special endurance session. Part plyometric, part lactic tolerance, part endurance.

Each set is a combination of 75% build-ups, and skips. The length of the build ups vary. Skips are always 50m.

The sequence is as follows:

111-112-121-211-121-112-111

The session

Set 1

100m Build up

50m Skip

100m build up

50m skip

100m build up

50m very slow jog (not walk)

Set 2

100m Build up

50m Skip

100m build up

50m skip

200m build up

50m very slow jog (not walk)

Set 3

100m Build up

50m Skip

200m build up

50m skip

100m build up

50m very slow jog (not walk)

Set 4

200m Build up

50m Skip

100m build up

50m skip

100m build up

50m very slow jog (not walk)

Set 5

100m Build up

50m Skip

200m build up

50m skip

100m build up

50m very slow jog (not walk)

Set 6

100m Build up

50m Skip

100m build up

50m skip

200m build up

50m very slow jog (not walk)

Set 7

100m Build up

50m Skip

100m build up

50m skip

100m build up

50m very slow jog (not walk)

 

Great session, very tough. Lots of skipping and running. Early season magic!

4x100m – England on Penalties

Great Britain 4x100m Relay at the Beijing World Championships 2015

I know it’s a football reference, and I haven’t watched a football match for many years, but the GB relay team has the same air of inevitability about it that an England Penalty shoot-out had. You just knew. It didn’t matter what your hopes were. You just knew.

Read the rest of the article on speed endurance.com here:

http://speedendurance.com/2015/08/29/england-on-penalties/

Seb Coe- The First 100 Days

Here’s a post I made on speed endurance.com.

Seb Coe is at a crossroads.

What should have been the role he was born for, the IAAF presidency, he has instead inherited a poisoned chalice. The 2016 Olympics could be the most pivotal for track and field athletics in its history. The Russian systemic doping and the IAAF blood doping scandals, coupled with”The Justin Gatlin” situation have come together to create a perfect storm.

Click the link below to read more.

http://speedendurance.com/2015/08/23/seb-coe-the-first-100-days/

Circuit Training and Track October

Saturday 11 October:

Weight Training starts at 10:30 with Sutts. Do not be late. All Group 1 athletes must attend unless I’ve already excused you.

Monday 13th October:

Circuit Training at Bishops Wordsworth School.

7-8pm.

Mandatory for Group 1 athletes (unless I’ve exempted you). All other groups it is optional but advised.

Training Plan 2014/15 Season

This is a draft training plan. It gives Lucy, Jenny, Nathan, Sutts and I something to hang our hat on and you guys have an indication of what’s coming up and how it fits together. However, it is flexible. we will change things based on weather, conditions, how we think you’re progressing, if he coaches have an issue or need a session off and so on.

The plan goes to Xmas so you will need to scroll from left to right to see the whole plan.

A new language for the sprint team

I read an article recently about the culture of sports teams and the language that they use.

Read the original article here:

http://thetalentcode.com/2014/10/06/stop-using-drills-start-using-challenges/

One thing that struck me was calling specific workouts “Vitamins”

Why?

Well, what is a vitamin? It is a supplement to boost your performance, health and wellbeing.

Isn’t that exactly what our extra home sessions are? You may notice that I’ve already changed the title of the home sessions post for this.

Additionally I’ve changed some of the other language in my last post as well. No reference to drills, the new movements are movement challenges because they are things that we are all trying to master.

I hope you like it, but if you don’t I’m going to use it anyway!

Has your ship come in yet?

Has you ship come in yet? Really?

There you are, patiently waiting for it to come along and pick you up and it hasn’t happened.

Of course it hasn’t. Opportunity NEVER comes knocking. Not really. YOU create opportunities.

ship come in
Has you ship come in yet?

If you ship hasn’t come in, swim out to it!

Stop waiting, take the bull by the horns and take charge of your sporting destiny.

See The Sports Motivation Masterplan for advice on how to achieve your dream. Out in 15 September. Available for pre-order for only 99p! See this link:

http://leeness.co.uk/sports-motivation-masterplan/

Time is non-refundable

Time is something we all spend. We have no choice. We spend it whether we like it or not. We spend it awake and asleep, busy or idle.

How we spend it though, that is what separates the great from the good.

time is non-refundable

Photo courtesy of  DAVE YOUNG

https://www.flickr.com/photos/dcysurfer/

Time is non-refundable

Time is non-refundable. Once you’ve spent it, you can’t go and get it back from anywhere. You can’t return it because you’ve made a mistake.

Every second is precious. Learn how to spend it wisely with The Sports Motivation Masterplan.

Read more here:

http://leeness.co.uk/sports-motivation-masterplan/