Blogs : Lamont Johnson

Stepping it up a little

So yesterday was our longer workout day, its a day that most of us do not look forward too, but in the long run it always pays off. We broke up into three groups and got it going. You had the short sprinters (100/200) the long sprinters (200/400) and then you got the real men which is the 400m/400m hurdlers and 800m runners. The workout are listed below:

4x200m (30 seconds rest between each) 2x300m (3 to 5 minutes between each one) and then 4x200m with the same rest as the first set.

For the long sprinters, it was pretty much the same except for the 2x300m which was replaced with 2x500m.

These workouts are made to get you in shape before getting you into shape. Our six week prep plan is well thought out between the three coaches that works closely with the athletes as well as the unattached/elite runners. Me personally, I think its great to have three heads working together for the greater good of the athletes as well as the overall standing of our program.

As for me and my training, I pretty much did a combo of both the short and long sprinter's workouts as I did a 500m and 300m instead of 2x300m....GEEZ that was not fun  and if I'm not mistaking, that was my first 500m run in almost 4 years and believe me, the time missed sure as heck caught up with me in the worse way..LOL!!!

Its a different year, I feel that in order to stay healthy (for once in my running career) I got to go back to basic during the fall training season. Coach Brauman once told me that he doesn't train his top tier runners to run 100m or 200m in practice, he teaches them to run 105m or 205m. He teaches them how to be stronger than your competition. This is the mentality I am using and bringing into this new season coming up, after watching the Trials and the Games, my mindset going into this season is completely different from years past. Wish my luck!!!

Hi Sara!!! Hi Shantia..LOL!!!