Day 3: Pura Track Speed Camp 2025
Wednesday, 22nd January 2025
Today was great! (And the weather was beautiful!)
The plan for today’s session was to warm up, drill, and do some plyometrics, followed by technical acceleration work using the pulley and cones, with timed confirmation runs to finish.
The ladies arrived, again in good spirits, and went through their warm-up routine as I set up equipment.
Afterward, we went through the set of drills that I call “Drills 2”, followed by a few plyometrics. Nancy’s calves were feeling tight at this point so she didn’t continue with the plyometrics.
Seeing as time also seemed to be f l y i n g (today ended up being our longest session so far, 10 am to 1:30 pm), I decided it was time to move on to the main runs. I also chose to only work with the cones and not utilise the eXergenie (pulley).
After a run out in trainers, Dee and Nancy put their spikes on and began their 30m runs through the cones. Dee worked through the 11.3 series (using Vince Anderson’s chart for progressive acceleration), and Nancy worked through the 13.0 series (the ladies really are on completely different ends of the spectrum when it comes to their height and leg length, LOL!).
At first, Nancy kept stepping on the same cone around 11 metres which suggested she wasn’t allowing her stride to keep growing as she was accelerating. However, she doubled down on her focus and was able to correct this as she went on.
Dee struggled with holding her weight through her hand in a 3-point start, but she really did try. At first, she didn’t get through the cones because she wasn’t continuing to accelerate, but she got there in the end. She also kept rocking back in her 3-point start sometimes, rather than just pushing forward, but she is learning…
To finish up the session, we did some electronic-timed 30m sprints (timing at 10m and 30m). Dee did her first 2 runs alone, and Nancy did her first run alone. However, when I realised that they both ran identical times for the 10m, I decided to make their runs competitive - which they really enjoyed!
Overall, it was a great session and I am proud of them both.
After the session, we were all SUPER HUNGRY!
Dee had to get some work done, so she went back to her hotel, whilst Nancy and I ate at a restaurant by the beach.
Due to the track opening timetable and the Pura Track Speed Camp schedule, today was the only day I would get to use the track. Seeing as we didn’t have lunch until around 3 pm, I didn’t manage to start my own session until around 6 pm.
But when I did finally get to run out on that track… aahh the bliss!
I had almost forgotten what a good track felt like.
The scenery was also stunning. As the sun set, the sky turned a beautiful blue-purple hue — I loved it!
And to cap it all off, I also had an AMAZING track session! I ran some of the fastest 60 metres (electronically timed) I have ever run in training (it was also my second time running quicker than my official personal best in training)!
Considering my hamstring was playing up a couple of weeks ago, this was an encouraging end to the day.
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