ok here it is, i start my 04/05 training tomorrow. all that planning and thinking and researching and stuff is coming out. some facts about me:
height: 5’9” (maybe 10)
weight: 150 lbs
training age: 6 seasons (one semi serious half year plan)
PRs:
60m: 7.70 FAT
60mH: 9.37 FAT
100: 11.6 ht, 11.93 FAT
110HH: 15.7 ht
200: 24.8 ht
300mH: 41.99 FAT
400: 58.21 FAT
indoor goals:
60: 7.60 FAT
60H: 9.20 FAT
200: 24.60 FAT
300: no clue… give me a goal
400: 56.00 FAT
ive provided FAT times where i was able to get them. i only ran one 100m race FAT, and some real bad ones in the 110HH (like 17.0, i ignore them because they werent even close to what i could do). FAT isnt common in high school up here except at the county championships and above, but all indoor meets are FAT so thats where ill see what i need to see. questions and comments are always welcome. and based off my 300mH time could someone give me an example of what i should be able to run in the 300m open? ive never ran that race before. alright im excited :D
alright first day went pretty well. the only problem is i felt a little slow on the sprints. there could be a number of reasons for that, however, as it was windy, i was wearing a lot of gear, and i was on grass. also my strength is down substantially im sure. in the words of a poster on another forum, ‘i am so weak i should be euthanized.‘ just kidding. i get my squat rack tomorrow so ill no longer have to clean everything for all my exercises. i can start liting a lot heavier. i can feel it now…once i get strong ill be the fastest person to grace a track EVA EVA EVA!!!!!!!!!!!!!!!!!!!
September 14, 2004
work
i meant to do some tempo and circuits…but yeah. i need to work on doing my low intensity work. i wish school would start so id have PE! anyways i did freight today so it was kind of an active recovery. i wish i had got more blood flowing into my lower body though.
September 15, 2004
bleachers
im not sure exactly what i expected from this workout, certainly not puking. it was my fault though, stuffing myself on sweet and sour chicken then running my most physically tiring workout of the week. oops. i need to clean up my diet, im experimenting with oils again tomorrow to see if i can make food that actually TASTES GOOD.
Sepember 17, 2004
10x short hills
2x10 clap pushups
narrow bench: 8@45, 5@65, 5@95, 5@115, 5@135
wide pullups: 3 or 4 sets of 5
front squat: 5@45, 5@65
the drama from the day before continued and i stopped my workout before i could finish it. so basically this week was a bit of a failure. i hit all my high intensity workouts, but didnt finish them all, and didnt do any recovery workouts. will work on that next week.
ok this was a BIT better. i had a friend with me which was cool. hes not really close to my speed though, which isnt cool. but anyways. i didnt take the time to do my squat jumps cuz i had to get my friend home and it was 11:30 and my girlfriend was kinda pissed cuz i worked til 9 and tried to make time for my workout. i almost got a ticket too :shock:. that was scary. anyways, things are getting better. ill have a workout planned for tomorrow too, unlike last week.
ugh, GPP was a failure. i need to be more consistent. its easier to miss workouts now also because im a little busy. ill start updating this thing soon.
october 18, 2004
to 25 yds… 4 from 3pt, 4 with weighted vest, 4 from standing
missed weights because it was 11… anyways this was a bad workout. my friend beat me about half of our runs, i dont know why i was so sluggish. im going to just write it off as a bad workout and slightly cut some volume next week.
october 20, 2004
2x300m w/5 min rest: 45.40, 45.46
4s4r w/ 45 sec rest for weights
pullups, squat and bench (135)
a few cleans
this was tough and my training partner threw up. we originally were scheduled for 3 runs, but i dont think another run at that pace was gonna happen. i think i overestimated my shape and yeah. just a few more days and ill have completed all my workouts this week!!!
october 25, 2004
didnt feel like running after work, but
cleans: worked up to 145ish for 3 reps
bench: 4s4r@115 w 45sr
pullups: 4s4r w 45sr
squat: 4s4r@155ish w 45sr
october 27, 2004
2x300m w/ 5min rest: 44.18, 46.70
bench: 4s4r@135 w 45 sr
cleans: worked up to 165x5
this was the first time back in the old weight room at school. strangely all the weights there felt hella light. cleaning 165 was a piece of cake. i might have been able to do more but i had to get to work.
