The first few I was tight, after that I relax and took off my jacket. From the 1 minutes jog part on I did well. My calves were the most tired/sore. Cool low 50’s.
Weights
3X12 with 20lbs each side upper body circuit
3X15 push ups
3X5 pull ups
next week I am gonna try some new things with the pull ups because I don’t seem to be making any gains.
Track
Warm up drills ~ 30 minutes
4x [20 seconds explosive jumps, 40 seconds rest,4x ( 15 seconds drills, 15 seconds rest)2 minute run/jog, 1 minute rest] after the 2 minutes I was hitting ~550m
static stretch
warm up drills~ 10 minutes
Harvard Stadium
sprint up 3 sections w/ walk back recovery, walk 1 up and down 30 second recovery
37 sections so like 9 of the above.
This was the first time I did something like this but it went well.
Monday
First official day of practice but the coach and most of the captains weren’t there
Weights
3X12 with 20lbs each side upper body circuit
3X12 push ups
5, 5, 4 pull ups
The weights seemed pretty tough.
Track
Warm up drills ~ 45minutes
5X200m w/ walk back recovery @70-75%
I ran these easy, the last one I ran fast.
It was cold out and dark. 40’s my calves were hurting but loosened up. Now after todayâ??s practice they are starting to tighten up again. Hopefully they will better by Wednesday.
I was even sorer than yesterday. My calves were still sore but now my quads are hurting too. It was cold out 40’s. I wear a pair of warm up pants but don’t have any long tights to wear under them so I am wondering if my legs aren’t fully warmed up because they don’t feel warm after the warm up. Any ideas on keeping your legs warm so they don’t get sore, because running the first sprint it felt like I tweaked my quad. Also on the first one I was running a lot on my toes and my ankle/foot hurt after, but after that I just ran more on my heels.
-Also we don’t have a sprint coach if any wants to coach D3 in Worcester, MA. We had a guy but he backed out which isn’t too cool because now we have no sprint coach.
-Also are first meet is December 4 at Reggie Lewis. Then we don’t have any meets over winter break.
Weights
3X12 with 20lbs each side upper body circuit
3X12 push ups
5, 4, pull ups
The weights went good accept the pull ups, next time Im going to switch to 4X4 with longer rest.
Track
warm up drills ~45minutes
10X20 seconds hills @80% recovery jog back down hill. 1 minute rest after #5.
General strength circuit
Abs circuit
This went well. The last one I was felling the fatigue bad in my calves but did ok. These didn’t make me sore at all. I feel great!
1hr warm up and drills inside
Outside in the cold low 30’s
Hurdle drills
-2X3-5 (lead leg, trail leg, leg to trail leg) w/ both legs over 5 hurdles
Standing starts over 1 hurdle starting at 39” then to 42”.
This workout went pretty good, I was a little sore from the hurdling right then but feel fine now. First time going over a hurdle since last years outdoor! Should be fun.
