Elitetrack: Sport Training & Conditioning

January 10, 2006
weigh in at 163lbs
Very tired

I did another individual warmup. Its starting to become a good habit. I'm liking it.

Anyways, I spiked up and we did straight 30m accels while holding end sped til 60m mark 3 times

Then we did ins-and-outs x3 in 100m. It was brutal.
Followed with 60m sprints at 90% with 3 minute rests x 3
Ended workout with medicine baal chest pass starts x3

Completed practice with tempo.
100x3 at 80%
200x2 at 75%
100x2 at 75%

Cooldown and go home.
Crappy practice today.

Swiftyer's Warm-up
600m light run. I like a brisk pace.

STatic stretching. The basics
20x leg swings forwards and sideways per leg.
2x 60m strides
NOTE: the next exercises listed are completed each through a didstance of 30m
2x arm circles while skipping
2x arm swings w/ skipping
2x toe-touches with 3 steps inbetween
2x high kicks
1x side lunges
1x forward lunges
2x tip-toe walk
2x heelwalk
2x ankle hops
1x stride
2x mach skip A
2x Mach skip B
2x high knee
3x buttkicks
2x quick feet
2x careokas
3x strides

Race!

January 12, 2006
Weigh in at 164.5lbs(recently had a cheat day :D )
average

Basic warm-up. did it with the goup this time becuase I was late.
Felt a little weird in the stomach so I eased it up a bit.

HUrdle drills
laterals x 2 per leg
trail-trail x 3
trails against wall x 20 per leg
over and backs x 20 per leg

Spiked up
3x 30m accels
then I set up my hurdles and setup my blocks
First time felt very awkward.  However, every successive run felt that much better, I felt that I was able to hold my speed well between the hurdles.
Overall, I did 4x60mh at 95% with 6 minute rest inbetween

Ended with a little strengthing
20x fire-hydrants A per leg
30x sky-divers
20x fire hydrants B per leg
30x shinnies
30x pushups
2x 60m high knee lunges

Finally, we cooled down with 5x100m runs with jog back.

HEctic workout today. Tight schedules.
Good nonetheless

January 17, 2006
Weigh in at 164lbs(Im looking at 156lbs by the spring)
Partially unexcited

Did my posted workout
Worked on basic hurdle mobilities
3x laterals per side
3x trail-trail
15x trail against wall per leg
15x over-and-backs per leg

Spiked up.
3x30m accels with 2 minute rest.
3x60m ins-and-outs w/ rest.

Then coach had me do a 300mh exercise today.
He setup 3 hurdles on a 60m straight.
I was to hurdle the streaight then jog the turn, then sprint the other straight, then jog back and do the hurdles.
I did this x4 with 6 minute rest inbetween

AFterwards, did strengthening.
20x fire hydrant A per leg
20x fire hydrant B per leg
30x sky divers
30x shinnies per leg
20x Fire hydrant C per leg
100x bodyweight squats
60x pushups

Did a light cooldown jog and stretched.
Went home.

I've been feeling really tired lately.
I've been getting adequate rest, iunno whats going on.
I also seem to be tightening up in the shoulders when i do continuous runs.

January 24, 2006
Weigh in at 163lbs
Average

I couldn't go to practice today due to weather conditions(I live 1.5 hours from track)
So I went to the local Y and did a workout there with friend.
Warmed up with the basic routine.

Then did,
4x40m accel
then our workout was as follows
200-400-200 x2 at 85%

Finished with core and general strengthening.
20x fire hydrant As per leg
20x FHB per leg
15x FHC per leg
30x skydivers
100x crunches
30x obliques per side
50x shinnies.

Good workout.
I've started training for the 300mh so i need to really trian my arse off.
Longest distance I do is 200m.
These 400s that I'm doing will really help. Especially with my 200m time; I lack in endurance.

January 26, 2006
Weigh in at 163lbs
AVerage

Today was an exam day so I did my fitness workout this morning
It consisted of 45 minutes on stationary at high intensity/high cadence
Then I did 4x200m at 80%

Didn't practice but I did compete.
ran 9.2 in the 60mh at 110m spacings
also
ran 25.8 in the 200m(bare with me. its a PB. Yes I SUCK at the 200m)

January 31, 2006(Birthday! Ima sixteen!)
Weigh in at 162lbs
Kinda jumpy

Tempo day
4x200 at 75% with jog recoverys
5x120m hurdle turnarounds @ 75% with 3min rest
4x200 relay handoff at 75%

Stretched.
Hip flexors have been bothering my lately. I think I strained them at the mee last weekend.
Its really pissing me off. ICed and heated for such a long time now.

Febuary 2, 2006
Weigh in at 162lbs.
Tired

Continuous warmup today. Broke out a nice sweat.
STarted out with 40m accelsx2

Then I did 3x block starts with 30m accel.
Followed by 3x over hurdles.

Ended with 2x80m fullout and 200x3 at 75%

When  did the hurdles, I couldn't seem to do anything right.
I couldnt bring my trail leg through properly and I just couldn't make the spacing.
I think I need to eat more, I must have been tired because of malnutrition.
Hopefully things get better this weekend at my meet.