Elitetrack: Sport Training & Conditioning

Tuesday 6/17
Night:
800m Warm Up
Dynamic Drills
4X300m @44s with 3 minute recovery
notes:wanted to do 6 but I think somebody called the cops on me since I was using the track at 10:30 so I went ahead and got out of there.

Wednesday 6/18
Morning:
3 Miles
Afternoon:
Was going to do some speed work and weights but I felt flat out tired and fatigued so I let my self rest today.

Thursday 6/19:
Morning:
2 Mile Warm Up
Drills
5X200 @26s with 2 min recovery on mulch
notes:felt a bit better today

Friday 6/20:
Morning:
3 Miles
Some Stretching aka some static stretching

Saturday 6/21 and Sunday 6/22:
This was one of the best weekends I have had in a while in terms of fun and good performances.  I started the meet of at Nike Outdoor Nationals running the 800m leg of the DMR.  I went into the race expecting to run around 1:57 maybe 1:56 at the best.  I went through the 400 at around 54-55 and managed to run 1:55 flat relay split.  I was very pleased with the performance and I manged to run down 3 members of other teams to bring my team to around 2nd place.  We ended up running 10:22 for a new school record of over 20 seconds.  After the meet I had to drive to gastonia for a 2-day aau meet in which I arived just before the start of 400m prelims.  Made it through everything I needed to and advanced to regionals.  Now I have to re-adjust my goals and shoot for sub 1:54 by the end of summer.

its great to see your big improvement, ive been following your progress and its good to see everything worked out for you. one question- you wouldn’t happen to have a copy of your program you could email would u? i’d like to have a look at it as a whole and not just day by day sort of thing. well done again

Monday 6/23
3 Miles Recovery

I do not have my workouts layed out in a large format because most of the time they are changed or moved right before I do them.  However I will probably do a statistical annalysis at the end of summer where I can go over everything I did all year.  BTW the electronic split on the Nike Outdoor Website had me at 1:53.8 however I feel that my coaches split was more accurate.

Tuesday 6/24
Afternoon:
800m Warm Up
Dynamic Drills
6X200 @28s with 3min recovery
notes:felt good, I was going to do 8 but decided not to push it too close to a race.

Wednesday 6/25
Afternoon:
Pre-Meet Drills
10 min foam rolling plus 15 minutes partner asisted stretching

Thursday 6/26, Friday 6/27, and Saturday 6/28
USATF Youth Nationals
Thursday:
800m Prelims: 1:57.11 FAT
notes: another open race pr, due to not having the best warm up conditions I was not able to get out like I wanted and got boxed in and had to use a big kick at the end to make finals
Friday:
400m Prelims: 49.65 FAT
notes: an open 400m pr and the fastest 400 I have run in a while.  Unfortunately the time did not make finals.
Saturday:
800m Finals: 1:56.03 FAT
notes: finished 5th with another open pr by over a second, I feel as though there is deffinetly more in the tank I got a little boxed in at the 450 mark and had to really surge at the end.  I feel 1:53-1:54 will be a good goal for russel e blunt.

Sunday 6/29
Morning:
3 Mile Run
notes:left for wisconsin and michigan today, yay 12 hours in the car

Monday 6/30
Morning:
800m Warm Up
Form Drills
4X200 @25s with 2:00 recovery
2X60m Flys
notes:workout did not go as planed partially due to my travel schedule, the plan was 6X200 but I was absolutely toasted after 4 so I took advantage of the tail wind and did some MaxV work

Tuesday 7/1
Afternoon:
800m Warm Up
Dynamic Drills
6X300 @~44-45 with 3 minute recovery
notes:felt a lot better today and got a lot more acomplished

Wednesday 7/2
Afternoon:
5 Minute Bike Warm Up
3X3 Bench Press @155lbs+Bands
3X5 Chest Supported Row @110lbs
2X12 DB Incline Press @40lbs
2X12 Narrow Grip Pulldowns @110lbs
2X12 Lateral and Front Raises @10lbs
2X10 Military Press @20lbs
notes:best I have felt on an upper body workout in a while

Thursday 7/3
Afternoon:
800m Warm Up
Dynamic Drills
4X150m @95%
4X50m @95%
notes:felt alright but not in any shape to push it
Later in the Afternoon:
10 Min Bike Warm Up
3X3 Squats @70k
4X2 Snatches from low blocks @95lbs
3X3 Squats @70k+30lbs of bands
3X3 Deadlifts @70k
2X10 Back Extensions
notes: some what decent lower body workout at Milwaukee’s Animal House Gym