Elitetrack: Sport Training & Conditioning

70 minutes (10.5 miles)+SPB (2x8)+Verdun (2x12m)

Not a bad run, pretty much an easy effort.  Wasn’t terribly fresh today.  Need to do a better job with getting enough calories after workouts.

Roughly 51 miles on the week.  Several solid ancillary sessions, as well.  Not a bad week, at all.

Monday:  Recovery Day. 

Dynamic W/U+4 miles (28:38)+10x100m Polish Fartlek (same exercise selection as last week)+Multi Jumps (10, 10)

Star Jumps
180 Jumps
Ski Jumps
Skater Jumps
Ankle Jumps
SL Butt Kick

Tuesday:  5k Day

Dynamic W/U+10 Minutes (2x1’ surges)+5x3:07 on at 5k, 3:07 off+Cool down.  Total run 55 minutes (8.5 miles).  Pretty solid day.  Felt very smooth and fast.  I would imagine that the reps were anywhere from 980m to 1030m. 

MultiThrows:
Backwards Scoop—4x1
Forward Scoop From Block—4x1
OH Squat Throw—4x1

Weights:
A1) 1 Arm DB Snatch—4x3*—55, 65, 65, 65
B1) Bulgarian SS—3x6*—100
B2) DB Alt Bench Press—3x6—50#
C1) NG Pullup w/25 ext—4x5

Wednesday:
AM:  Dynamic W/U+20 minutes barefoot+8x100m ~1500m speed+Jog home.
PM:  Dynamic W/U+4 miles (12:40, 12:00=24:40)+4x80m ~800m+13 minutes continuous gymnastics and GS+Verdun (2x10m)

Thrudsay:
AM:  Dynamic W/U+23:30 easy+4x60m ~800m+QB Hurdles (2x4)
PM:  Dynamic W/U+10 Minutes+10x60m (RBR) w/90s+10 minutes+3x150m (20.71, 19.70, 19.33)+5 minutes easy. 

Weights: 
A1) SA OH DB Push Press—4x4—55, 55, 60, 60
A2) BO DB Row—4x6—55, 55, 60, 60
B1) Power Clean—10x2 (short)—125

Multi-Throw:
Rotational Shot Put (L/R)—3x4

All in all, today was quite solid.  Didn’t feel terribly sharp on the run, but I have had some pretty solid sessions in the past two weeks.  Gotta load, load, load for the next 10 or so days then deload for a bit.

Friday:  Rest and Tissue work as usual. 

Saturday:
AM:  Dynamic W/U+25 minutes (~3.5 miles)+4x60m barefoot strides.  Felt pretty relaxed.  It has gotten a bit colder and was pretty windy this AM, but nothing terrible. 

PM:  Dynamic W/U+10 minutes easy+10 minutes AT, 2’ recovery+4x400m @ 3k (75, 70, 69, 69) on 1’ jog+10 minutes.  Felt very smooth.  Relatively easy session, but I feel like it was a productive one.  It is the second week in a row, though, that I started with a 75s rep.  Not too fond of that, just need to get out a little quicker.  It wasn’t that I was tired, just ignorant of the pace. 

Multi Jumps—same as last week. 

Weights: 
OH Squat—4x6—115
DB RDL—4x5—65, 75, 75, 75
Pushup+Row—3x8—25

Long run tomorrow.

Sunday:
Easy 60 minute long run.  9.25 roughly.  Followed up with SPB-2x6 and Verdun 2x10m. 

Week total: 46.5

Monday AM:  Dynamic W/U+4 miles easy+12x100m Polish Fartlek

Tuesday AM:  Dynamic W/U+Campus Loop+4x80m @800mish
Tuesday PM:  Dynamic W/U+2 miles including 2x1’ on 1’ off and 6x15” on 30” off+Strides+2x1 mile (5:13, 5:17), 800m (2:38), 1 mile (5:17), 800m (2:35) at Fort Tuthill on 4’J+10 Minute Cool down. 

MT—
Hammer R/L—2x4*
Backward Scoop—2x4

Weights
A1)  DB Snatch—6x3—55, 60, 65, 65, 65, 65*
B1)  Bulgarian SS—5x5—40
B2)  DB Alt Bench—5x6—40
C1)  NG Pullup—25#—30 total reps

Wednesday AM: Dynamic W/U+4 miles+12x100m strides+Waterloo (2x8)+Everest (2x6)
Wednesday PM: Dynamic W/U+4 miles (12:49+12:09=24:58)+6x60m quick+Ice Bath. 

So far this week is going very well, but I am dog tired.  Look forward to deloading next week.

Thursday AM:  Dynamic W/U+20 minutes easy+8x100m+2x6 QB Hurdles
Thursday PM:  Dynamic W/U+10 minutes+14x60m RBR w/90sj+2x200 (29.1, 28.7)+2x150 (21.4, 20.6)+5 minutes.  The running was a bit subpar.  Didn’t feel terribly good on account of the first part of the week kicking my ass.  Followed up with:
MT:  Rotational Shot (2x5*—20 total)
Weights: 
A1: DB SA PP—6x5—55, 55, 55, 60, 60, 60
B1: DB Row—6x5*—60
C1: Clean—10x2—135# on short recovery. 

Friday:  Tissue work and a much needed recovery day.  Gonna get after it tomorrow and Sunday and deload all of next week.

Saturday AM:  Dynamic W/U+25 minutes+8x100m strides. 
Saturday PM:  Dynamic W/U+10 minutes+12 minute AT+12x200 @3k w/200j (35-36 range.  First and last were 33)+10 minutes.  The weather was pretty nasty, being 40 degrees with 33 mile an hour wind gusting to near fifty.  Not a bad session, though.  Followed up with MJ (10, 10) like the past few Saturdays and
Weights:
a)OH Squat—10x3—125
b)1 leg RDL—6x5*—60, 70, 75, 75, 75, 75
c1) Seated Cable Row—4x12—100
c2) Pushup—4x12

Sunday: 
75 minute long run.  Came back very quickly.  Finished up with SPB (3x7) and Verdun (2x15m).

Roughly 55-56 miles on the week with several ancillary sessions.

The much awaited deloading week has arrived!

Monday PM:  Dynamic W/U+4 miles easy+10x100m+GS Ally (8, 8)
Tuesday PM:  Dynamic W/U+10 minutes (2x 1’ on, 1’ off)+Strides+4x800m w/ 3’, 5’, 3’J recovery @5k (2:32, 2:34, 2:31, 2:33).  Good session.  Cardinal Field was pretty windy, but not awful.  Easy 15 minutes down—6.25 miles total. 
Weights:
A1) DB Snatch—3x3—55, 65, 65
B1) Buglarin SS—3x5—40
B2) DB Alt Bench—3x5—40
C1) NG Pullups—2x8 fast.

Wednesday:  Dynamic W/U+4 miles (13:30+12:55=26:25)+4x60m @800m
Thursday:  Dynamic W/U+10 minutes+5x60m hill runs+10 minutes+200m @1500m+200m fast (25.44)+Weights:
Power Clean—6x2 @ 135 w/short rest.
OH DB Push Press—3x5—45, 45, 45
DB Row—3x6—45, 45, 45

Friday:  Tissue Quality

Saturday:  Dynamic W/U+10 minutes easy+10 minute AT+4x400m on 90s jog (68, 67, 67, 67)+10 minutes.  It was a great session as I added about 200m onto my best 10 minute AT up here despite the conditions.  The 400s were also very very smooth and fast. 
Followed up with MJ (6, 6) and
Weights:
OH Squat—5x3—115
1 Leg Ant Reach—3x5—75, 75, 75
Seated Row—3x8
Pushup—3x8

Sunday:
Dynamic W/U+40 minutes (6.2 miles)+SPB (2x5)+Verdun (1x12m)

Week Total:  33 or so miles. 

All in all, it was a very solid week.  Finally have freshened up a bit and am ready to attack the next three weeks’s work.

Monday AM:  Dynamic W/U+Easy 4 miles on grass+12x100m barefoot strides+Waterloo (10, 10)+Everest (8, 8).  Felt pretty good today.  GS and MJ were tough as I am getting used to the new exercise selection, but later in the afternoon I felt great.  I am excited to get out and mix it up tomorrow with some 1200s.

Tuesday PM:  Dynamic W/U+Pedestal (6)+2 miles including 2x1’ and 15” on/off w/u+3x1200 (3:57, 3:56, 3:57), 1x800 (2:40), 1x1200 (3:52) on 2:30j+10 minutes cooldown+Bomb (15 Total)+Weights:
Power Clean—10x1—135, 135, 155, 175, 175, 175, 175, 175, 175, 175.
Squat—4x4—135, 205, 225, 225
DB Push Press—4x6—45
NG Pullup—4x6—BW

Felt pretty good.  Was relatviely windy at Buffalo park as always, but a good solid session nonetheless.  The weights were good today, too, though I haven’t back squatted for years, so that was a rough go!

Wednesday AM:  Dynamic W/U+3.5 easy+12x100m barefoot a 3k+jog home. 
Wednesday PM:  Dynamic W/U+4 (13:15+12:15=25:30)+6x60m uphill strides+Tank (6, 6)+Iowa (10, 10)

Thursday AM:  Dynamic W/U+3.5+8x100m @1500m. 
Thursday PM:  Dynamic W/U+15 minutes+Hurdles QB (2x5)+Trek (2x20m) + 3x4x30m w/20m Fly+15 Minutes
Weight:
Cleans—4x3—135, 155, 165, 165
SN DL—4x2, 2x4—225, 255, 255, 255, 225, 185
Pronated Seated Row—1x10, 3x7—80, 100, 100, 100
Pushup—1x10, 3x7

Friday:  Off.

Saturday:  AM:  Easy 25 minutes+6x60m @800m cutting in from lane 3. 
PM:  Dynamic W/U+10 Minutes+10 Minute AT+4x600m (1:47, 1:47, 1:48, 1:47) on 90s recovery+10 minutes+Bomb (15 total)+Weights:

Incline BP—4x6—115, 135, 135, 135
CG Chin—4x6
DB Row—3x10—35, 45, 45
Seated Clean—3x15—8s*
Reverse Lunge From Deficit—4x6—BW, 50, 50, 50

Sunday AM:  Solid Long run.  70 minutes at a strong clip.  It was a beautiful day outside, maybe 70 degrees and a light breeze.  Excellent! 

Week Total:  48.5ish.