Elitetrack: Sport Training & Conditioning

Today was a good practice and I found out I might get to run unattatched in a meet before our first meet.  Me and another guy might go to a meet at illinois state university if were feeling alright. 

5x20m fly sprints
plyos from boxes
medball throws

today was pretty easy because we were all pretty sore from the plyos.  Switched our spring break trip from florida, and now are going to Kansas then to Rhodes College in Tennessee.

hurdle mobility
relay exchanges
1 mile run
10x20m shuttle run

sat
I was really sore from the first official week of practice, even though we have been back at school a week, the work is already starting to pile up.

incline dumbell  4x8   45-45-45-45
upright rows   3x8  65-65-65
abs/lower back
15 min on bike

sun
12x50m strides
circuit 

Mon
4x 150m buildups
3x300m @75% of 200 race pace 10 min rec  41.6-42.9-44.2
power clns  5x4  150-155-155-160-165
squat  4x6   205-205-205-205
sldl   3x8   135-135-135
b press   4x6  155-155-160-160
calves 4 sets

can't run at ILL ST because it is a dual meet but my coach thinks he has a meet I can go to this weekend.  Our first official meet is Jan 21

I have a meet tonight, I am doing the lj and maybe tj.  It is my first time trying the hitchkick from a full approach, so either I could suprise myself or really embarress myself.  I'll try to post my results and the last week of workouts tonight

meet results
LJ 20ft  TJ 40ft 6
It went well considering I was late and didn't warm up well.  The runway was on of those rolled on rubber mats so it was a little slow.  It was my first time using the hitchkick full speed and it went all right.  It seems that I will focus on my arms and forget about my legs or vica versa.  I fouled a few tj's which would have been collegiate bests but oh well I have next week

tue

approach work
4 high knee skip to pit
6 step pop ups to pit  3 flat/3 box
5 slj
4x25m flysprints
bis/abs/lower back
medball throws/jump rope circuit

wed
3x40m speedmakers
3 run step checks
5x40m strides

thurs
meet

My IT bands were pretty sore when I woke today because of yesterday but other than that they felt all right.

circuit
4way hip
hurdle mobility
5x150m buildups
5x40m strides

Got up early on Sat morning and did a quality workout, it felt really good.
5x30m accels
8x200m @28-29 w/ 3min rec  2 sets of 4  5min after set
Hang Snatch  4x3  110-110-110-110
push jerk   4x3   150-155-155-155
step ups  5x6  30-35-35-35-35
dbell mil  4x5   35-40-40-40

Mon jan  16
6x150m buildups
300-300-200 w/  10:00 rec  85%
power cleans 5x3   155-155-160-160-165
squat  4x5   215-215-215-215
lunges  3x6  30-30-30
ghd  3x6 
b press  160-165-165-170

Tue jan 17
circiut
abs/lower back
4 way hip
multijump circuit
approach work
2 sets single leg bounds/ dbl leg bounds
5 step pop ups  5 of them
5slj
4x30m flys
relay work

Today was the toughest workout I have had in a while, and I found out that on Sat I'm running the 55, LJ, TJ, 4x2  I will probably scratch at least one of these events

power snatch  5x3  110-110-110-115-115
push jerk  4x3  155-155-155-155-155
one leg squat  4x5  40-40-40-40
rdl  3x8  95-95-95
incline  4x5  145-145-145-145

6x30m speedmakers
4x200m w/ 3min
27.1/28.2/27.5/27
2x150 bu's hard
4x40m

Today I was really sore and from yesterday's workout so things were pretty light today and prob tomorrow too.  I'm so psyched up for the meet on Saturday, this is where all my hard work will pay off.

circuit
abs/bis/lowerback
step checks
6 step jumps off flat and incline box
exchanges

I'm really excited about the meet tomorrow, my legs feel a lot better today, since tomorrow is a meet I took it relatively light

4x40m accel
relay work
block starts
4x40m strides

The meet on Saturday had it's ups and its downs, the coach had me doing a ton of events which didn't help my performances any.  I ended up doing 5 events.

LJ- Went horrible, I felt good but the hitch kick is not coming along like I wanted to so I think I'm going to ditch it because the hang was working just fine

TJ-Went well not in terms of distance but in form, my step is starting to lengthen more and I shortened up my hop. 40 ft 6 in

55m-This was my first time doing anything below 200m because my long jumpers legs don't make for good block starts.  It went bad because I stood up out of the blocks and was the last one out, once I hit top speed it went fine but by that time the race was over

4x200m-My split was good, I think in the 23.5 range, I can definately tell my summer and fall training has helped because everyone was telling me my form and endurance was much better.

4x400m- I was so frustrated with blocks, I decided to look like a fool and be the only person using a stand up start.  At the cut in point I was in 4th because I went out way too slow, then I caught the 3rd guy and caught the 2nd guy, the guy in front of me was a 48.xx runner so there was no catching him. 53.1 sec split

overall the meet was alright, I talked to the coach and he has me in the lj, 200m, and 4x2 so I won't be as fatigued

I just started lifting in our 1.5million dollar new fitness center, everything is state of the art, I'm so psyched.

Monday's workout
power cleans  6x2  155-160-160-165-170-170
squat  5x3  225-225-230-230-230
lunges 3x5  30-30-30
b press  4x3  175-180-185-190

5x50m accels
3x40/1x60/2x80 @90% w/ 2min rec
1x60/3x40 @90% w/ 3min rec

I've felt good this week, I got sick on Saturday and it's finally starting to go away.  The shin splints are starting to come on

Tuesday
circuit
Abs/bis/lower back
4 way hip
4x30m speedmakers
step checks
take off/phase drills for tj
4 slj's

Wed
4x40m speedmakers
2x(4x100m) continuous relay exchanges
3 min between set
Power snatch  5x2  115-115-120-120-125
push jerk  4x2  160-160-160-160
one leg squat  5x3  45-45-45-45-45
dmbell incline  4x3   60-60-60

For sat I'm entered in the LJ, 4x200m , and 200m

The end of the week was up and down and ended on an up.  On Thursday I hit my knee while goofing around with a basketball after practice.  On friday morning I woke up and it was swollen and it hurt to walk.  At practice I couldn't even do the warm up laps it hurt so bad.  I iced it a bunch on Friday and it felt a little better on Saturday.  I planned to scratch the lj, and 200m, and just do the 4x2.  I did a warmup lap and it was really sore, but then I did another one and it started to feel better so I decided on a whip to give lj a shot.  I started the competition ditching the hitch kick and going back to the hang, I also moved my mark back because I wasn't hitting top speed on the board.  I then decided to do my running events and they went well.  I went from not planning on doing two events, to getting career pr's in both.  I could really feel that summer and fall of training help me out.

In LJ I ended up with a 6.39 or 20ft 11 in a new indoor career best

4x200m- some guy from another school walked right in front of me so I hit him(they got dq'ed, but I recovered well and we ran decent.

200m-  I career pr'ed with the worst block start ever, I stood straight up out of the blocks but recovered nicely and ran a 23.89

Anyone have any tips on coming out of blocks for long legged runners?

Time issues forced me to lift before the workout so my legs felt like jello but I hit all my target times for the workout .  Coach has me entered in the lj, 200m, 4x4 for the meet at Illinois Weselyan this weekend

3x150m buildups
1x300m+1x250m @80% of race pace  8min/10min rec
2x150m @90 race pace   8min rec