Elitetrack: Sport Training & Conditioning

Saturday 4/19
We had the apex bojangles today where I ran the SMR, 4x8, and 4x4.  Not going to go to into detail except that I see today as a sucsess and feel that I am ready for conference this week where I am running the 100,200,400, and 4x4.  Still feeling kinda sick though maybe 8 races in 7 days wasn’t the best idea while I was sick.

Sunday 4/20
Afternoon:
800m warm up
Form Drills
Ladder Drills
5X60m Sled pulls with 40lbs
3X40m Sled pulls with 65lbs
notes:just somewhat of an active recovery day
Night:
3 Mile Run @ 7:30 Pace

Monday 4/21
Afternoon:
800m Warm Up
Form Drills
2X350 (75 all out, 125 float, 100 build, 50 hard)
3X80m out of blocks
notes:felt better on the 350’s than I expected but did not feel as good on the 80’s as I would have liked.
Night:
10 min Bike Warm Up
3X3 Squats @135lbs + Bands at 3:3
3X5 RDL’s @135lbs
2X10 Back Extensions
2X10 Hamstring Curls
2X10 Decline Sit Ups
notes:felt good. tapering the volume for conference this week

Tuesday 4/22
Afternoon:
800m Warm-Up
Dynamic Warm-Up
Striders
notes:feeling realing tired for the meet tomorrow

Wednesday 4/23
We had our conference meet today and I was schedualed for 4 events and 6 races.  Making it 14 races in 11 days which is way too much for my body that has been sick.
100m Prelims: 11.2 felt awful, just horrible, barely made finals, started to rain

200m Prelims: 22.7 easing up with about 30-35 meters up, felt great much better

100m Finals: 11.2 felt bad again probably shouldn’t have run the 100 and run the 800

400m Finals: 49.9 easing up with about 50 meters left so I would have some left in the tank, but it still was a pr

200m Finals: 22.7 came off the bend the best I ever have and just tightend up down the homestretch, my legs were deff feeling it

4x400m Relay:  3:37 we didn’t have the race we should have and it cost us the team title plain an simple, there were a lot of areas were we could have done better, I should have run the 800 instead of the 100

notes: going into regionals in a week and a half I am pretty confident in the 400 and 800

Thursday 4/24
Afternoon
3.5 Miles at 7:30 Pace
notes: just a recovery day my muscles are pretty sore from yesterday especially my back for some reason.

Friday 4/25
Afternoon:
800m warm-up
Dynamic Drills
Modification of lactic acid work-out
14X200 @~31s recovery went as follows 4X60s, 4X45s, 4X30s, 2X15s
Sat out numbers 10 and 11 because I wasn’t feeling the greatest
4X50m Grass Strides barefoot
800m Cool Down on Grass barefoot

Night:
10min Bike Warm Up
3X5 Squats @ 135,135,155,155,155 with bands at 3:3
3X5 RDL’s @135lbs
3X10 Lying Hamstring Curls @70lbs
3X10 Back Extensions
2X10 Decline Sit-ups
2X6 Hanging Leg Raises

Saturday 4/26
Afternoon:
500m of Swimming
Night:
4 Miles @ 7:30 Pace
5X250m Hills @ 80%
notes: felt kinda good today

Sunday 4/27
Afternoon:
4 Miles @ 7:30 Pace
notes: just a recovery day

Monday 4/28
Afternoon:
1200m Warm-Up
Dynamic Drills
10X100m @85%
400m Cool Down
notes:felt really stiff and was not able to open up as much as I would have liked

Night:
10 Min Bike Warm-Up
Dynamic Drills
Squats @135,155,155,185 with bands @4:4 and one last set of 3 reps of 225 with no bands
Front Squats 2X3 @135lbs
RDL’s 3X5 @135
Lying Leg Curl 3X10 @75lbs
Back Extensions 2X10 with 25lbs
Hanging Leg Raises 2X10
Decline Sit Ups 2X15

Tuesday 4/29
Afternoon:
800m Warm-Up
Dynamic Drills
5X200m @25s with 3:00 minute recovery
4X50m hills
400m Cool Down

Night:
10 Min Bike Warm-Up
5X5 Bench Press @135lbs
3X5 Chest Supported Row 90lbs
2X8 Incline DB Press @50lbs
2X10 Narrow Grip Pull Downs @100lbs
2X12 Tricep Pressdowns @60lbs
2X12 Cable Curls @50lbs
2X10 Lateral and Front Raises @12lbs

Wednesday 4/30
Afternoon:
15 Minute Run
notes: just a recovery day before tomorrows workout

Thursday 5/1
Afternoon:
800m Warm-Up
Dynamic Drills
4X50m Block Starts
4X50m Barefoot Strides on Grass
notes: felt good just trying to stay fresh for saturday where I will be running the 400 and 800

Night:
10 Min Bike Warm-Up
3X8 Squats @95lbs
2X10 DB RDL’s @20lbs

Friday 5/2
Afternoon:
3 Miles
note:recovery the day before regionals

Saturday 5/3
400m Prelims: 49.97 FAT, easing up 25m before the line, finished 2nd in my heat and top 4 made finals
400m Finals: 50.93 FAT, easing up 50m before the line, top 4 make states and I had the 4th spot on lock and I wanted to conserve energy for the 800 up next
800m Finals: DNF lol, there was less time than I thought between races, and it ended up being only liike 15 minutes, so I started and dropped out after 300m, I would like to attempt the 400/800 double next year with a little more practice at turning around and running it again.
4X400 Final: 3:33.20, 2nd Heat, we got 1st place and 6th place overall which was better than expected.

Overall a good meet, I made it to states in the 400m and look forward to going sub 49 next week.