Elitetrack: Sport Training & Conditioning

I’ve decided to start a training journal hopefully it will be helpful to myself and others.
Background:
5’10’’
155lbs
17 year old high school junior
Freshman pr’s: 200: 25.2, 400: 56.4
Sophomore pr’s: 200: 23.9, 400: 51.9, 800: 2:01

Goals for the Year:
200: 21.75 fat
400: 47.50 fat
800: 1:55 fat

This year so far.
Indoor pr of 1:07.90 indoors on a flat track, was good enough for 66th in the nation this year. As well as 51.64 at the same flat track in the 400m.
First couple weeks of outdoor have been uneventful. I have progressed from 11.4 to 11.3 to 11.2 in the 100m. In the 200m have gone 23.00 to 22.70. Just one open 400m at a dual meet, 51.2 just to get the regional mark out of the way. In the 800 just had a 2:01 split last weekend in the 4x800. This coming weekend is our county championships where I will be running the 200m, 400m, and 4x400m, looking to go sub 22 and sub 50 this weekend.
I’ll start the training posts tomorrow.

Monday 4/7
Afternoon:
1 Mile Warm Up
Form Drills
2X350m first 150 all out, 50 float, 50 build, 100 fast
6X60m block starts
notes:felt very flat today for some reason, no pop, may have been all the hills yesterday
Night:
10 minutes bike
dynamic stretches
5X5 @155 Squats
3X8 @135 RDL’s
2X12 Back Extensions
2X12 Decline Sit-Ups
2X6 Hanging Leg Raises
notes:still feeling flat

Tuesday 4/8
Afternoon:
800m Warm Up
Form Drills
7X200m @ 27s
notes:still was not feeling very good today and my shin is beginning to bother me

Wednesday 4/9
Afternoon:
800m Warm Up
Form Drills
8X100m with 50m recovery
notes: did today’s workout all on grass to rest the shin
Afternoon II:
3X3 @155lbs Bench Press
3X5 @90lbs Chest Supported Rows
2X10 @50lbs Tricep Push Downs
2X10 @50lbs Cable Hammer Curls
2X10 @15lbs side and front raises

There is a possibility that I might race the 100 and 200 tomorrow in our dual meet.  Not sure how I feel yet so it is up in the air.

Thursday 4/10
Afternoon:
100m 11.1 hand time
200m 22.9 hand time
notes: ran today just to make sure im ready for this weekend.  I shut the 200 down at the end to make sure I didn’t push too hard cause my legs where sore and cramping durring both races.  This weekend I will be doing the 200,400, and 4x4.  Looking to go sub 50 in the open 400.

Friday 4/11
Afternoon:
800m Warm Up
Form Drills
5x50 strides on grass barefoot
3x50m block starts
notes:felt good today especially on the block starts.  Tomorrow I hoping to go sub 50 in the 400 and low 22’s in the 200.  Going up against TJ Graham in the 200 who is currently ranked #1 in the nation with his 21.08.

Good luck, looks like you will have some good company.

Saturday 4/12
Quick update from the 200m prelims this morning.
I went 22.3 finishing only behind TJ Graham who went 21.3 while chillin the last 50.  TJ also went sub 10 hand timed in the prelims.
Next up is the 400m finals.

Saturday 4/12
Recap:
We had a long delay for rain and thuderstorms when I went back for the finals.  Went 50.4 in the finals of the 400.  It was a pr, at the same time the guy who finished 50.3 one spot ahead of me is normally a 48 second guy and on top of that it was misting and very windy especially out in lane 7 where I was.  The 200m finals were about 20 minutes after the 400 and I had lane 1.  Ran 22.36 for another pr and finished third to TJ and the 2nd place runner from the 400m.  Overall I consider it a very sucsessful day 3 prs.  Graham won the 100m dash in pouring rain and rain a beast leg on his teams 4x1 running down Wayne Davis the all-star hurdler who almost set the 55H and 60H records this indoor season.  My friend Zak ran well in his 1600m for running it in the rain.  Im not sure where we finished as a team but it was pretty good for living in the best county in NC.  I’ll post again later with the absolute official times.

Sunday 4/13
3 Mile Recovery Run

Official Results from Wake County Championships:
200m Prelim: 22.39
400m Final: 50.40 3rd place
200m Final: 22.36 4th place
Notes: Kinda bummed that I didn’t get 3rd in the 200m, I thought thats where I finished but no matter.  We had our prom after the meet so I was sufficiently tired.  Next meet is the Apex Bojangles Relays this weekend not sure what I’m running there yet.

Monday 4/14
Afternoon:
800m Warm-Up
Form Drills
Infamous Lactic Acid Session
1X300 @39 seconds
90sec recovery
6X200 @30 seconds with 30 seconds recovery
Night:
3X5 Squats @185lbs
3X3 Deadlifts @275lbs
3X10 Lying Hamstring Curls @70lbs
3X10 Back Extensions @25lbs
2X8 Hanging Leg Raises
1X5 Jacknife Sit-Ups with 4lb medicine ball

Tuesday 4/15
Afternoon:
800m Warm Up
Form Drills
6X400m @65 seconds with about 90 sec rest
4X50m Hill Bounds
2X80m Hill Runs
notes:decided to hope in with the distance runners aka(zrosh and the gang) for my recovery today
Night:
5X3 Bench Press @155lbs
3X5 Chest Supported Rows @90lbs
2X12 Incline DB Press @45lbs
2X12 Narrow Grip Pull Downs @100lbs
3X10 Tricep Rope Press Downs @50lbs
3X10 Curls with Curlbar @45lbs
2X12 Military Press @25lbs
2X10 Shoulder Series @12lbs

Wednesday 4/16
Afternoon:
800m Warm Up
Form Drills
6X50m Barefoot Strides on Grass
2X50m Block Starts
notes:wasn’t as sore as I thought I’d be today

moax u should hit up a mad strength workout with us tommorow @k@ z rosh and the gang. maybe do some 2x12minute. 

Thursday 4/17:
We had a dual meet.  I almost didn’t run as I have been sick all week but decided to so I could qualify for regionals in the 800.  I ran 2:01 qualifying for regionals and felt even sicker afterwards yay!  Then we had the 4x400 were I ran, I’m not sure what I ran as I didn’t ask but we won cause the other team was just running two thrower 4x400’s.

Friday 4/18:
1000m jogging on grass barefoot
Dynamic Stretching
2 SMR hand-offs