Running Workout
12x20m-40m starts
Broken down to 4x20m, 4x30m, and 4x40m
The first 3 starts or so were really bad. I felt like I was doing everything wrong. From popping up right away to stumbling, I felt like I was doing all of those things. I was getting really mad. Things, thank goodness picked up and went really well the rest of the way. I drove hard, relaxed, and focused on everything in front of me.
400stud came and watched before the high school track meet. It was pretty cool meeting a fellow track nut in person from this board!!!!!
It was a pleasure meeting you in person, too, Danny. You were loooking pretty good in the 40m pop outs. Can't wait to see you race….Phx Invite?
BTW - Tell the girls I said good job (the guys - not so much). They did pretty good. Give a special congrats to the rich one…..she needs it with her father
The workout was alright. I was a little sore from the day before and a sluggish on the first run. After that, I was fine. I got out hard and focused on relaxing and putting forth very little effort to run fast. I was happy that the last three were consistent.
Lifting Workout (2 min. rest on lift #1, 2-3 min. on lift #2, 90 sec. for lifts 3 and 4, and 90-120 for exercise #5)
Split jerks 3x5= 165
Jump squats (30% of max) 3x5= 115
(Weighted) pull ups 3x8= 25#, 25#, no wgt.
Flat DB flyes 3x8= 30
Twisting medicine ball throws 3x6
Running Workout
8x30m starts
1x4x40m sled pulls
Both workouts went very well. I did block work with my high school athletes. I felt pretty good and pretty fast. I felt much, much, much better than Wednesday when I did starts. I reacted very well to the cadence and I felt like I was on my way!
I am heading into my last week of this base work, then I will head into some speed endurance with progressive 300m's and 200m's on Monday and Wednesday. Then I race on that Friday.
Today's workout went well, but it felt horrible. First, I had a timing malfunction so I don't know what I ran the first one in. I remember going around on the 2nd one and thinking to myself, "Damn it, this feels like I'm running 64 pace." I looked at my watch with about 70-80 meters left and my watch said 44 so immediately, I thought, "Holy crap I'm running pretty well." So it ended up being a good workout and I can't complain.
Today's workout felt horrible! I don't know what it was, but I was just out of it. I felt very flat. I felt like I was running in place and struggling. I guess I shoud be happy to have been running hte pace that I was running, but honestly I made myself MUCH, MUCH, MUCH, MUCH WORSE TODAY!
Lifting Workout (2-3 min. rest on set #1, 3 min. on the set #2, and 2 min. on set #3)
Power snatch 4x5= 115 (speed oriented)
Back squat 4x5= 225 (slow and controlled down and exploded coming up)
1 leg RDL (use 1 DB) 3x6= 70, 75, 80
Running Workout
3x6xHill runs - sprint up/walk down - 4:00 rest between sets
Much, much better today. I thought about yesterday and although I didn't like the workout, I still was under the pace and running rather well. Perhaps the workout on Monday and Tuesday will be something I will look back on when I am at a meet and feel sluggish I can say, that I ran well in practice like this so I am ready to do something today.
I drove up the hill hard and pushed myself to run harder and faster.
On a side note, as I was leaving the track for the hills. Joey Woody showed up for a hurdle workout with his wife and son Drake.
Running Workout
12x20m-40m starts
Broken down to 4x20m, 4x30m, 2x40m, and 2x20m
1x6x40m sled pulls
The workout was pretty solid. I'm interesting in how I'll feel tomorrow when I have 4x300m @ :41 - 10:00 rest. I may have to cut the volume or slow them down because of all the speed I had done today. I felt pretty good and had a decent drive phase. I can say that all the things I need to help improve will come along once I get some more turnover.
Lifting Workout (2 min. for lift #1, 2-3 min. for lift #2, 90 sec. for lifts #3, 4, and 5)
Split jerks 3x5= 165
Jump squats (30% of max) 3x5= 115
Pull ups 3x8
Flat DB flyes 3x8= 30
Twisted medicine ball throws 3x6
Running Workout
Split runs
1x200m - 30 sec. rest - 100m (trainers)
1x150m - 30 sec. rest - 50m (spikes)
200m @ 24.95 - 30 sec. rest - 100m @ 14.96
150m @ 16.56 - 30 sec. rest - 50m @ 6.18
I did this workout instead of the 4x300m @ :41. I wanted to do something different and end on on somewhat fast note for the week. The workout was done at 90% effort, if that. I really didn't push it, I just wanted to be sure that my split 300m was at :41 sec. pace or a little faster. For trainers that was pretty good effort. I shut down pretty early on both runs. I was happy with the way the workout went. The 150m converted to a 22.08 200m. I simply took the 150m time and divided it by 3 and multiplied it by 4. I have done this in the past and has been pretty accurate. I liked the way the times went because I didn't have to bust it to run decent and I haven't been doing much speed work at all. Actually I haven't done any. I like where I am, but I will find out how it is going next week when I race at Arizona State on the 26th.
Lifting Workout (3 min. rest for lift #1, 2-3 min. for list #2 and 3, and 2 min. for lifts #4 and 5)
Hang snatch 5L= 115, 5M= 125, 3M= 130, 3M= 130
Split lunge jumps 3L= 40, 3L= 40, 3L= 40
Step ups 6M= 130, 6M= 130, 6M= 130
Overhead squats 5L= Bar, 5L= Bar, 5L= Bar
Body curls 3x8
The number indicates the reps for that set and the letter stands for intensity. L (Light), M (Moderate), and H (High)
Running Workout
3x300 fast
1x300 @ :40 - full recovery (trainers)
1x300 @ :38 - :39 - full recovery
1x300 @ :36 or faster - full recovery
38.74 (in trainers), 36.19, 38.75
Man, it was windy today. It was a cross wind so it made the curve a real pain and coming home as well. I was happy with the way it went though. All of them were where they should have been. The first rep was very solid and relaxed. I felt strong the whole way. The second rep was more of the same. I let off about 10m out from the finish so I liked that I ran 36.19 and it felt comfortable. What the made the workout more of a success was that it was a Monday and I just come off my base building cycle so I was a little unsure if I'd even come close to the times I had down. Tomorrow is a technique day with some starts over 20m-40m and a few sled pulls and some more lifting.
The lifting today was a little different from what I have been doing. I really need to work on my overhead squat. I really struggled there. It was more from lack of flexibility, but I made sure the movements were slow and controlled. It really felt like I was getting a lot of core work in also. If anyone has some pointers for me, I would love to hear them! I improved a little bit today.
The number indicates the reps for that set and the letter stands for intensity. L (Light), M (Moderate), and H (High)
Running Workout
12x20m-40m starts
Broken down to 4x20m, 4x30m, and 4x40m
1x40x40m sled pulls
The workout felt good today. I thought I would have some soreness after some turnover yesterday, but I felt pretty good. I worked my way into the starts. I mainly tried to get faster as the starts would go on. I was feeling my way through, driving hard, and sprinting the way I plan to at the meet this Friday. All in all, not a bad day of work. Tomorrow I am doing 8x200m progressively fast starting at :28 and going down to sub :23 and :22.
2x200m @ :28 - 5:00 rest between reps and 10:00 between sets (trainers)
2x200m @ :25-:26 - 5:00 rest between reps and 10:00 between sets (trainers)
1x200m @ :24-:25 - 10:00 rest (spikes)
1x200m @ :22-:23 (spikes)
28.42, 28.50, 24.96, 25.70, 24.15, 23.24
I felt pretty good. The first two, I was way slow, but they were there just to get a feel for what I was going to be doing. I felt it would be stupid to come out in practice and run fast when I may not be ready for it on those reps. So the first 4x200m were in trainers. There was also a pretty wicked head wind on the turn. I ran comfortably and let up prior to the line. I was inconsistent with some of the run. Although I made them under the time or just near it, I would have liked to have been more consistent. I like that I'm getting some speed in! I gave myself around 60 hours of rest before the meet with this speed workout. It should be more than enough recovery time.
Tomorrow is pre meet with some light block work. I have some lifting as well, but they are just medicine ball throws.
I had my first meet yesterday. I opened up my season with a 10.77. Not very fast, but good for where I am right now in the year. The week going into the meet was my first week of speed work. So I ran that time with doing training that was equal to my fall training I would do while I was in college, which as you can see consisted of 500's, 6x200m, 300's, hills, and sleds. There was a -1.2 wind reading for the race so I was able to calculate what I was able to run had there been a "0" reading on the gauge. It came to be 10.63.
Some of the positives that I took away from this race were that my start, drivephase/acceleration were great. I was neck and neck with the best in the field 60m into the race. The warm up was great. It was a rolling schedule and I started warming up when the meet began since I was the 5th event. It ended being that I warmed up for 2 hours! I hate rolling schedules! None-the-less I took my time going through every step of the warm up.
Here is what I did;
800m jog (very slow with occasional arm swings/circles and some exagerrated knee drives)
Static Stretch for a count of 10
Seagrave with squats, hyland fling, front lunge, and side lunge.
Speed drills/form drills with ankling, butt kicks, single leg fast leg (3 count), complex fast leg (2 count) and "C" Step. All over 20m
4x60m build ups in spikes
3x30m 3 point starts
3xvery short block starts
Raced
Here is the negative, I faded toward the end of the race. I believe it from lack of speed and speed endurance, which I have just begun. I could have very easily made the warm up a negative if I wouldn't have taken my time going through it. I figured that if I were to start to early I could always slow it down, and relax, and if I needed to I could pick up the pace.
All in all, whether my conversion was correct 10.6310.77 isn't too bad. Especially for all base training. Hopefully I'm training myself correctly.
The number indicates the reps for that set and the letter stands for intensity. L (Light), M (Moderate), and H (High)
Running Workout
2x300 fast
1x300 @ :38 - :39 - full recovery (trainers)
1x300 @ :36 or faster - full recovery
38.68 (trainers), 36.32
The workout was alright today. It definitely could have gone better. I struggled to get out hard on the last 300m run. It was a bit windy, but there is no excuse. I didn't execute my plan and I failed with the workout today. It was one of those days where I don't think I have any speed what so ever. There is no question I need to turn it up a notch. I'll never be satisified until I am where I should be. Next week I cut the reps down to 2x300m, but I will not run any in trainers, they will both be in spikes.
The lifting went well on the other hand. I lifted right after my running workout and I was still able to use the same weights, etc. so that has to count for something.
