Elitetrack: Sport Training & Conditioning

Alright, I have been meaning to do this for some time now, but finally decided to do it today—the day before more formal training begins.  I'll start with a bit of background.  I have been an athlete all my life, as basketball runs in the family, so I grew up playing ball.  I decided to try running and I got hooked right away.  Some stuff happened after a few years of football, bball, and track, so I decided to just run.   

Some stats:
Height: 6'1"
Weight:150
400m: 56 low
800m: 2:06
1600m: 4:36 TT in January before I got hurt
2 mile:  10:25 split
5k: 16:20 

Goals:
400-53
800-1:59
1600-4:20
3200-9:40
5k-16:00
Goal Volume: 26-2800 on 50 weeks.

Since seventh grade I'd just go out and run around for 30+ minutes for fun—I think my longest run I did of all time was during the summer between 7th and 8th grade-close to 3 hours.  The run was about 20 miles.  Last year was the first year I kept volume, and it ended at 2437 miles for the year on 50 weeks of training—3 of which were in the pool, so really 47 weeks. 

My peak race is the Southern CA JO Championships.  I am going to be independantly schooled, so I don't have anywhere near as many races as guys who race for their schools.  I have picked a very limited race schedule so I can be fresh when I hit the track to drop my best races.  As it stands I'm running 11 races in a 20 week period. 

Bottom line of all of this writing:  I WILL BE READY TO WIN COME JUNE.   

I slept 9.5 hours for the fifth night in a row, a habit which I am trying to get back into, and woke up feeling great.  I went to the pool this morning for a 30 minute pool run—it was very relaxed and I met a cutie who started running in the lane next to me.  This afternoon I took a 20 minute nap.  Following my nap I went to the park and put in a one hour run (8.1 miles) real easy.  After that I did some speed development and hip mobility work and then stretched it out a little.  I will take an epsom salt bath later on to help recovery. 

So I got a little over 8 hours of sleep last night, but I still felt good.  So for my PE at a local HS we had to run a mile faster than the last one we ran.  Sadly, the last mile I ran there was part of a workout at the end of XC season, so it was hard.  After about 15 minutes warmup and 2 strides, I ran a very relaxed 4:49 and then ran a few stadiums.  After that I added on 15 stadiums and 40 minutes for a 55 minute day.   Ice bath now. 

I got about 8.5 hours of sleep plus a 20 minute nap.  The workout today was 36 minutes (5 miles)+6x200m on 200m recoveries at 3k pace—I did them all right around 36 seconds and felt flawless.  I ran home for the cool down and the day ended at 7.82 miles.  When I got there I hit the weight room for some GS circuits:

Crossover Stepups
Forward Lunge
Pushups
Bicep curl
Single leg forward reach
Leg lifts
Lateral lunge
Bent over rows
Bicycle
Bodyweight squats
Dips
Single leg squats
3x10 reps apiece on 90s recovery. 

I then stretched it out and took an ice bath. 

8 hours of sleep last night.  I ran an easy 10 miler today for the mid-week long day.  It was okay, but nothing spectacular, but you'll have those kinda days on occassion.  I stretched, and took an ice bath. 

8 hours last night.  Today was recovery day, so I took it out for a very easy four miles over 30:45.  Contrast shower. 

Saturday 1/21/06:
9.5 hours last night.  In the AM I ran did a Portugese style w/u and then did a Vigil Style 4 mile tempo run at 85% 5k pace.  Jogged for about a half mile and the workout ended at 8.5 on the day.  I stretched and went home. 
My PM workout was weights.  I did 3x3 on squats and the DB clean and jerk.  Following that I did some core work and prehab stuff then some self-myofascial release stuff on a foam roller. 

Last night I slept for around 10 hours.  I didnt get home til 11:30 because I had prior engagements, so I slept in today.  I went to Woods Canyon to do a long run.  The whole run was 14.51 miles in 1:45 (7:16/mile).  I went up "Top Of the World" which is pretty much a 3 mile terraced hill after 5 miles out to the fence, but the view is worth it.  You can see Catalina Island almost perfectly.  Anyhow I ran back down Rock-It and then finished the run.  I stretched and then took a contrast shower. 

Total for this week: 60.42

8 hours 15 minutes of sleep. 
AM workout was a 30 minute pool run, then I got in the hot tub for a few minutes then stretched it out.
PM I did 8 miles with the occasional pickup for 60-100 meters and then drills. 

First day of finals—7:30 of sleep but I took an hour nap this afternoon. 
Run today was an 8 miler—first 3.5 are very hilly after then, it's all pretty flat.  It took about 58:00 and felt very smooth.  I stretched afterwards and took a contrast shower. 

8 hours 5 minutes.  Run was 30-40 minutes+6-8x200m on 200m recovery at 3k pace.  I went about 39 mins and then did 8x200 (36-38 seconds) then ran home.  Total run volume was 8.6 miles.  When I got home I hit the weights:
Snatch Grip Deads with bands 3x3
Power Clean—4, 3, 2, 1 starting at 155 ending at 165.
Bench with bands—3x3
Prehab type stuff. 

Stretched and took an ice bath. 

8 hours.  Nice mid-week long run today.  I ran 10.5 (1.5 miles up PAC Island Drive) in 71 minutes.  Felt great.  I took a contrast shower after a good strecth. 

10 hours.  Easy recovery day.  4 miles in 30 even.  I felt good, but the quads were a bit wormy from the downhill portion yesterday, no biggie.  Stretched and took a contrast shower. 

9:20 sleep.
AM:  I did 30 minute w/u (4.12 miles) and a 4 mile progression run at 85% 5k pace.  I went a bit too fast—averaged 5:59 for the progression run.  I stretched and took an ice bath.  It was a very smooth run.   Total=8.67  

PM: 
Movement Prep
then…
DB Clean and press—3x3
Squat—4x3
1 leg Goodmorning—3x6
Towel Pullup—3x6 each side. 

So today is Sunday—the weekly long run—Woods Canyon.  I met up with Chris Fetter, a triathlete friend from Vegas for a nice run.  He was "out of shape" as he had only been putting in 16 hours of triathlon training a week.  Anyhow, total run was 15 miles in 1:48:17 over the same route as last week plus a bit more on side trails.  It was a great run, and I stretched and took an ice bath.

Total volume:  62.77 miles.
It was a good week.  I need to make certain I'm getting my small things done everyday.   

8:15. 
AM—30 minutes pool run.  Active regeneration session.
PM—7 miles 53 minutes (7:30/ mile).  My legs were deadddd from yesterday's high volume of baseball and soccer.  No biggie, just ran it very easy.  Stretch and contrast shower.