Elitetrack: Sport Training & Conditioning

Friday 15 February 2008
Warmup
7x60m
Abs 200
Stretch
Saturday 16 February 2008
Warmup
6x300 at 60% rest 1min
GS
Stretch

Monday 18 February 2008

Warmup
5x10
5x20
4x30
60
Heavy GS
Stretch

Tuesday 19 February 2008

Warmup
300 at 90-95% rest 9 min
300 at 90-95% rest 18 min
120, 100, 80 at 95%, walk back recover

Wednesday 20 February 2008
Warmup
8x150 at 60% rest 30s
General Strength
Stretch

Thursday 21 February 2008

Warmup
3x(60, walk back, 120) rest 6 min between sets
Stretch

Saturday 23 February 2008

Warmup
300 race model
Stretch

Sunday 24 February 2008

Warmup
3x(150, 200, 300) at 60%, equal rest
General Strength
Abs 200
Stretch

Think I need to start pushing more on my special endurance runs. I can recover pretty quick from 200/300s at 13s/100 but have had a hard time with anything faster over those distances. Also looks like I might be able to get back into the weight room over the next few weeks, might just be once a week temporarily until the weather cooperates more.  I’ll have to think about what I plan on doing when I do get it started again. Probably a couple weeks easy to adjust and then starting a more explosive/power oriented phase, seems too late to start in with any real max strength work.

Monday 25 February 2008

Warmup
4x200 at 95% rest 8 min (ave 25.6)
Stretch

Tuesday 26 February 2008
Warmup
2x(200,300,200) at 60% equal rest
GS
Abs 200
Stretch
Wednesday 27 February 2008
Warmup
5x40m
4x60m
Heavy GS
Stretch

Friday 2/29/08
Warmup
Starts
3x120
Stretch

Saturday 3/1/08
Warmup
PC
Squat
Bench
BO Row
GHR
Military
Split Squat
Pullups
SL DB RDL
Abs
Stretch

Don’t remember all the reps/weights on the lifting, took things pretty easy to start with. Planning on sort of resetting things into a ends->middle plan for the next 3 months.

Monday 3/3

Warmup
10x10
8x20
5x30
Abs
Stretch

Tuesday 3/4

Warmup
4x200 at 70% rest 1 min
3 min rest
3x200 at 70% rest 1 min
GS
Stretch

Wednesday 3/5/08

Warmup
500 in 72
Heavy GS
Abs 200
Stretch

500 felt pretty easy, didn’t start to feel it until the last 50 and was fully recovered within 15 minutes. Unfortunately by then the track had filled up and doing another rep would have required dodging through traffic the whole time.

Thursday 3/6/08
Warmup
2x(100,150,200,300) at 60%, equal rest
General Strength
Stretch

Friday 3/7/08
Warmup
8x20m
6x30m
Abs 200

Saturday 3/8/08
Warmup
Clean
Squat
Bench
Pullups
GHR
Abs 300
Stretch

Monday 3/10/08

Warmup
6x30m
4x40m
Heavy GS
Abs 200
Stretch

Tuesday 3/11/08
Warmup
6x200
GS
Abs 200
Wednesday 3/12/08
Warmup
6x30

Had a bit of trouble with in (I think) my right pectineus, I have some pain with adduction but most of the problem comes from arresting the backward motion of my leg and pulling it forward during sprinting. It felt a lot better today than yesterday, hopefully I’ll be able to get back into things more by the end of the week.

Thursday 3/13/08

Warmup
2x500 at 73,15 min rest
Abs 200
Stretch

Saturday 3/15/08

Warmup
Clean
Squat
Bench
Pullups
SL DB RDL
Multithrow

Sunday 3/16/08
Shakeout
Abs 200
Stretch

Weather might make things screwy this next week. Indoor track is closed all week and the outdoor one only had about 60m clear on the homestretch as of Friday.