Time Trials: August

The last month of winter training and time trials are showing plenty of potential for the summer ahead.

It took Jess a month, but she’s equalled her PB in a great time of 7.1s for 50m. Tori also did a PB running 7.05s, while Maddie was only 0.7s off her best clocking 6.85s. Sam ran 6.6s, but his younger namesake Samuel held him off with a 6.3s. Craig still sits on top of the leader board for this month.

Sue’s comeback to training this month has seen her clock a PB in the 150m, running 20.69s. Samuel is the top dog over the distance this time with an improving 19.77s. Impressive following his recent success in Judo in the Australian Youth Olympic qualifiers.

In wet and cold conditions, the squad battered the weather out of the track with PBs/SBs across the group. Casey improved her standing and flying 100m times by 0.1s respectively. Sue also improved both of her SB for the 100m in clocking 13.7s for the 100m. Tori and Maddie battled hard running SBs of 14.15 and 14.3 respectively. Hayley also did a PB in the 100m taking a massive 0.9s off her time in the flying 100m.

In her absence last month, Lucy took Sue’s title over 300m, but she regained it clocking 49.19s and dropping a second from her previous SB. Casey equalled her PB, while Tori and Hayley recorded SB. However Jess was the big winner, taking a massive 5s off her previous best in clocking 54.0s for the 300m.

Blake claims Zurich 100m after Gay false starts

Jamaican Yohan Blake continued to show he is the fastest man in the world outside of Usain Bolt, recording another blistering performance in Zurich.

The 22-year-old world champion became the second fastest man in the world after clocking 9.69 seconds in Lausanne last week to equalise American Tyson Gay.

And Blake held his nerve in chilly, wet conditions in Zurich as Gay was disqualified for a false start.

After resettling in his blocks, Blake, who won 100m and 200m silver medals at the Olympics, rocketed out and powered through the line in a meeting record of 9.76.

“I am not at all surprised that after the Olympics I am coming out so strong and so fast. It’s because my coach has a plan for me,” said Blake of Glen Mills, who also coaches double Olympic sprint champion Bolt.

“Next year I can be even better. I am feeling good. And I am not surprised to run so fast in bad weather because I am the beast, bad weather cannot stop me.

“It’s a pity that Tyson Gay could not run with us, the race would have been even more competitive.”

Blake’s compatriot Nesta Carter, a key component of Jamaica’s all-conquering 4x100m relay team, was second in a season’s best of 9.95sec, with American Ryan Bailey taking third in 9.97sec.


Spring into a core workout

For the next 6 weeks try doing the following 2 or 3 times a week…

– 3 sets of 5 push ups on fingers;
– 3 sets of 5 back extensions;
– 3 sets of 10 seated twists with a soccer ball;
– 3 sets of 5 pendulums on each side;
– 3 sets of 5 lying straight leg raises;
– 3 sets of 10 soccer ball crunches;
– 3 sets of 5 crunches with a twist;
– 3 sets of 3 bananas, 30secs up, 30secs down, 30s up, 30s down, etc;
– 3 sets of 3 planks, 30secs up, 30secs down, 30s up, 30s down, etc;
– 3 sets of 3 superman lifts, 30secs up, 30secs down, 30s up, 30s down, etc;
– 3 sets of 10 seated knee lifts;

Don’t have any recovery between sets. Simply go from one exercise to the next. After you finish one set of each exercise, start from the top again.

See me on Wednesday if you need help knowing what some of these are.


Samuel – future Olympian

Samuel Dobb on the weekend won the Australian Youth Olympics trial in the Boys 66kg Judo weight class to make the team for Sydney.

The next Australian Youth Olympics Festival is being held on the 16 – 20 January 2013. A total of 24 nations will be competing, including the USA, China and Great Britain.

Samuel who started sprinting just over half a year ago, has been using his new found speed to blitz them not only on the judo mat, but also at last month’s Australian National Schools Swimming championships, finishing 5th in the butterfly final.

Next week Samuel will run in his first competitive race for the new season, competing in the 100m and 200m, where he hopes to add a third sport to his growing list of National appearances in 2012.


Running to new heights

This week’s training saw the squad run all over town (literally), ending on a high, up the hill at GG’s. Sue (28.5s), Darren (28.6s), Sam (23.9s) and Samuel (23.1s) took the honours with some decent times on low recovery.

On the track a bit of Olympic spirit was incorporated into the program with some relay work. The best quartet was Lucy, Sam, Georgia and Craig, doing well especially over the last 400m.

The week started with a pyramid and Jess, Hayley, Craig, Samuel, Maddison, Sam and Georgia doing the climb together. The last 200m was especially impressive.