Sprint and Speed Diaries by Angela Coon May 1st 1992 Woman's 100 meter hurdles

May 01, 2014 by Angela Coon

Training Diaries

I am sharing some of my speed and sprinting workouts with people interested in seeing methods discussed on our forums here since 2000.  

I am thankful and happy I wrote so much down. I encourage anyone to keep a journal no matter what it is you do. It helps you reflect, it provides information to repeat or change and it’s a record you may want some day.

I think it might help people to see workouts performed while also learning methods of training they are able to further research through books like “ Speed Trap” and or “ The Charlie Francis Training System”

The workout below was done while Charlie was doing some work with the Detroit Lions. This video was posted by the head strength and conditioning coach who hired Charlie at the time.

http://www.youtube.com/watch?v=UuCMxAEjlmQ

Friday May 1st 1992 ( 2 workouts today one in am and one at 5:30pm – I think the workout  was meant to be earlier but sometimes things don’t work out that way when your primary objective at that time was my husband’s work )

Bed 1:30am / Wake 8:15am ( we would have been in Detroit at a hotel)

-         Short hot and cold

-         9am breakfast oatmeal , milk and water ( supplements multivitamin ,boron, zinc, primrose oil, ginseng, calcium)

-         10am treadmill 6 to 7 minutes

-         Few sit ups and pushups

-         4 x 10  - 15meters A skip, B skip, Running A’s , Tripling

-         4 x 8 hamstring curls ( Nautilus machines  60lbs, did not like this equipment but CF hated it as well and it bothered my knees while doing it

-         2 x 45lbs bench ( I must have done 2 sets of 10 to warm up not 2 reps only).

-         1 @ 65lbs

-         1 @ 75lbs

-         =====================================

 

-         11:30 am 3 egg omelette / cheese and mushroom / water

-         Got back to hotel room, had a short 10 minute nap/ cleaning lady come to clean room so I  went to hot tub/ then showered

-         1pm = had one hour nap

-         Snack before training club house sandwich  3 pieces

( I remember always being hungry and always having trouble feeling like I was not eating enough. Looking back now I see how incomplete and unscientific my eating was. My training was 10 out of 10 and my eating was about 6 or 7 out of 10 IMO).

4pm = more supplements before training. ( I really got sick of taking supplements but they really helped me as well. It’s  a game . You need to figure out what works best and figure out what does not work and this takes a lot of time and energy and we got a ton of supplements for free which was very helpful. ( supplements = *carnitine musashi,  calcium, sublingual glutamine, ginseng, zinc, primrose oil, licithine, amino acids, * green musashi  )

5:30 pm  = Warm up = 2 laps around track

-Sit ups and medicine ball throws

-6 x 15 meter drills Askip, B skip, bumkicks, Running A’s.

- 4 x 150 meters with 6.5 to 9 minutes rest between sets

  1. 18.09
  2. 17.9
  3. 18.09
  4. 18.42

 

= Warm down = 8 x back and forths over 100 meters shaking very easy

Dinner = Veal marsala, soup , water, milk

Did another hot and cold, massage and slept very well.

 

NOTES : The worst part of my training were runs like the ones I did on this day. I never felt good or great doing them. I always felt it was a  task. I loved doing speed , I loved lifting weights and I also loved training hard. It was Charlie's opinion that I lacked the time and or background doing longer work/ speed endurance because I was out of the sport for so long at the age I needed to be doing differently. Having said that you have what you have and as a coach you need to try and find ways to accomplish the different variables of your event while not forgetting the individual. 

 

 

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Merry Christmas and Happy New Year from www.charliefrancis.com

December 24, 2012 by Angela Coon

 

Merry Christmas and Happy New Year from www.CharlieFrancis.com

Dear Forum Members, Clients and Customers of www.Charliefrancis.com

I want each of you know how much I have appreciated your support in the past few years. 

Specifically I wish to thank several forum members who continue to contribute with no reward other than their desire for the greater knowledge base in the world of training coaches and athletes. This idea is consistent with why this site was created well over 10 years ago.

Each year , at the beginning of my calendar year I like to take stock in what was and look forward to how I want to improve things moving forward. I also find the New Year a great time to reflect on how thankful I am for what I have. 

Merry Christmas to those of you who celebrate this holiday. Happy Holidays and Happy New Year to each and every one of you.

I wish you all good things and want to encourage each of you to take some time now to enjoy what each of you have even if you are not completely satisfied. Part of life is change no matter how tough that might be. Find one reason for being and take advantage at what brings smiles to your face. 

Cheers and warmest wishes from my son and myself to each of you.

Thank you all again as you might not appreciate what this site has added to my life. 

Here is looking to each of you for the best year in 2013 yet!

Ange
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