Elitetrack: Sport Training & Conditioning

Notes- I do core mon,weds,fri even though I don’t always write it and weights mon/weds @12pm
Every thing is on grass on less stated other wise..probably due to something out of my control like it rained and the field is muddy..cause that field isn’t much better than the track. I practice at night 8pm under the lights by myself that’s the quick explanation on the title. Questions and comments welcomed I’m here to learn.

Goals:
10.60-10.79 and a consistent sub 10.92 100m
sub 22.00 200m
10.3 by 2012…maybe hard to do by myself but the i see the rest as possible

Week 1

8/25/08  
1200m warmup
static stretch
dynamics
1 mile

8/26/08  
Warm Up:800m jog ,800m fartlek
Drills (30m) –highknees, balance drills,askip,bskip,cskip
Body weight circuit (2x)
Single leg squat
Pushups
Sidesquat
Backward lunges
Starjumps
Supermans
Mountain climbers
Planks
Cool down: 800m jog

8/27/08  
Planned on doing 600s but got home late so I did the bodyweight circuit from yesterday 2x

8/28/08   Regular Warmup
-Form/Balance Drills
-3x500,1x600 (65%)

8/29/08  
Body weight circuit

8/30/08  
4 mile jog on the road

Week 2

8/31/08  
9/1/08   Core workout - core –knee up, bicycle, oblique crunches, half twist, superman and revercse crunch

9/2/08
New Warm up – 1200m jog
Dynamics – Form/balance /stretching
-quad, Russian kick, hip, a skip, b skip, high knees, butt kicks, toe walk, dinosaur walks ( I think that is the name),ballerina like balance drill, superman squat
-3x500 @ 75%, 300 walk recovery
-800m cooldown
-static stretch

comments: 1,2 felt good but, I caught a cramp at the 400 on the 3rd

9/3/08  
The new warm up – 1200m jog
Dyanmics – form and balance drills
Body weight circuit
-3x50yd lunge,50yd reverse lunge
-3x6 each pull-up (reverse, wide, close)
1 mile cool down
static stretch
core –knee up, bicycle, oblique crunches, half twist, superman and reverse crunch

9/4/08  
2 miles
dynamics
stretch

9/5/08  

9/6/08  
Old warm up -1200mjog,400m fartlek
Dynamics – 50 yds- stretch/form/ balance drills
3x500m, 300m walk recovery
2x50 yd lunge, backward lunge
400m jog
static stretch

Week 3

9/7/08  

9/8/08  
2 miles
dynamics
balance drills
1st day in weight room
-3x1-2 min on bike (in between sections)

-core – kneeup, bicycle, obliques,plank,reverse crunch, hip raise, bird dogs, Russian twists, Russian chair ( or w/e they are called)
-Weightroom – lats, bench, squat, 3 part dumbbell thing, powerclean, triceps

9/9/08  
The Old New warm up – just 1200m jog
800m, 400m fartlek
dynamics
balance drills
6x200m @ 75-80%
Jog
Static stretch

Comments: felt good and strong in the workout

9/10/08
On the road
2 miles
and 3x800 (with lots of hills..6 long hills)

-core – kneeup, bicycle, obliques,plank,reverse crunch, hip raise, bird dogs, Russian twists, Russian chair ( or w/e they are called)
-Weightroom – lats, bench, abductor, 3 part dumbbell thing, aductor, triceps

9/11/08  
Warmup – 1200m jog
Dyanmics
balance
10x100m @ 70 – 75 % , 100m walkback recovery
800m cool down
static stretch

Comments: behind the knee, upper calf feeling tight may be due to poor stretching ( im pretty bad/ lazy when I comes to static stretching), start/ form didn’t feel good

9/12/08  
Body weight circuit
Split squat
Rotational puship
Burpee
1 leg lunge
side lunge
military pushup
Russian twist
Reverse crunch
Backward lunge

9/13/08

Week 4

9/14/08  

9/15/08  
Warmup: 1200m jog (this is on the road to the track)
Dynamic stretch (40yds)
Form/ Balance Drills
3x450 (70% - 80% )
1x50 yd lunge and reverse lunge
8xrotational pushups
Cooldown: 2 lap jog
Static stretch

9/16/08  
Warm up: 1200m jog to the track
Dynamic stretch (40yds)
Form/ Balance Drills
4x200 (70%- 80%)
1x600 walk recovery
1x200 (70% -80%)
8x falling starts (10m)
Core
Cool down: 800m Jog
Static Stretch

Core – knee up, bicycle, plank, side plank, revers crunch, toe touch, half twist, abductor/adductor

9/17/08  
3+ miles on the road

9/18/08  
Warm up: 1200m jog to the track
Dynamic stretch (40yds) (went through these quick)
Form/ Balance Drills
300,250,200,150,100,55 @ (75%-80%)
Walk back recovery
Cool down – 400m
Static stretch

9/19/08  
2 miles on the road into the track then
2x200 @ (75%- 80%) , 200m walk recovery
Dynamic stretch (40yds)/form drills
Static stretch

9/20/08  
Sat morning – felt bad/out of energy
Warm up: 1200m jog to the track
Dynamic stretch (40yds)
Form/ Balance Drills
1x200,200m walk recovery
3x400 @ (60%- 70%),200m walk recovery
cool down: 800m jog
static stretch

Week 5

9/21/08  

9/22/08  
Warm up: 1200m jog to the track
Dynamic stretch (40yds)
Form/ Balance Drills
10x100m 2 (60%-70%), 30 – 45 sec/ 50 yd walk recovery
sitting arm pumps 3x35secs
cool down: 800m jog
static stretch

(earlier in the day 12pm)
Weight Room- Bench, tricep, 3 step curls, lat pull down (close and wide behind back), Dumbell swing/clean, squats
Core –kneeup , bicycle, side crunch, plank, reverse crunch, hip lift, bird dog, half-twist, chair

9/23/08  
Warm up: 1200m jog to the track
Dynamic stretch (40yds)
Form/ Balance Drills
6x300 @ (70%- 75%), 100m walk recovery
2 mins bleachers
static stretch

9/24/08  
Couldn’t make it to the track tonight

(earlier in the day 12pm)
Weight Room- Bench, tricep, 3 step curls, lat pull down (close and wide behind back), Dumbell swing/clean, squats
Core –kneeup , bicycle, side crunch, plank, reverse crunch, hip lift, bird dog, half-twist, chair
10min on elliptical
3min cooldown

9/25/08  
Warm up: 1200m jog to the track
Dynamic stretch (40yds)
Form/ Balance Drills
3x500 @ (70%- 80%), 300m walk back recovery
1x40 yard lunge, reverse lunge w/ arm pump
1x30 yd quick lunge, reverse lunge w/ arm pump
cool down: 800m
static stretch

Comments: felt stronger over last 100m, but work out not as easy as workouts overall have been like in previous days. Didn’t feel too fast, didn’t feel too slow.

9/26/08  
Warm up: 1200m jog to the track
Dynamic stretch (40yds)
Form/ Balance Drills
Body Weight Circuit x 50m jog btw exercise
Split squat
Rotational pushup
Burpee
Lunge
side lunge
military pushup
Backward lunge
20x leg turnovers stationary, jog
core
static stretch

9/27/08  
Sat morning
Warm up: 1200m jog to the track
Dynamic stretch (40yds)
Form/ Balance Drills
2x10 hills 25m-30m @ (80%)  walk back recovery
Cool down: 400m
Static stretch

Comments: feeling a bit sore, didn’t feel to good like last week, feel a sickness coming on, maybe its cause its early morning and I haven’t had breakfast

Week 6

9/28/08
 
9/29/08  
Sick with a cold just went to the weight room

Weight Room- Bench, tricep, 3 step curls, lat pull down (close and wide behind back), Dumbell swing/clean, squats
Core –kneeup , bicycle, side crunch, plank, reverse crunch, hip lift, bird dog, half-twist, chair
10min on elliptical
3min cooldown

9/30/08  
Taking off b/c of cold

10/1/08  
Still sick, staying out of the cold night air

Weight Room- Bench, tricep, 3 step curls, lat pull down (close and wide behind back), Dumbell swing/clean, squats
Core –kneeup , bicycle, side crunch, plank, reverse crunch, hip lift, bird dog, half-twist, chair
10min on elliptical
3min cooldown

10/2/08  
Still taking off b/c of sickness

10/3/08  
Warm up: 1200m jog to the track
Dynamic stretch (40yds)
Form/ Balance Drills
Ladder, walk rep distance recovery
1x300,400,500,400,300(ended up doing a 400 in this one) @ (70% - 75%)
Cool down: 800m
Core

Comments: Didn’t expect to get much out of work out but turned out better than expected..not that it was great or anything. Intensity wasn’t as good as in pass, not as much feeling of ease, try to go strong in last 100m, the 400m/500m felt the best, getting better at keeping my arms up when I’m dieing

10/4/08  
Sat Morning
Warm up: 800m jog on road to hill
Dynamic stretch (40yds)
Form/ Balance Drills
2x10x20m-30m hill @ (70%-80%) (grass)
Walkback recovery
Cool down: 400m
Posterior chain work out

Comments: still sick, workout went ok

Week 7

10/5/08  

10/6/08
Warm up: 1200m fartlek jog to the track
Dynamic stretch (40yds)
Form/ Balance Drills
1x10x120yds(goalpost to goal post) @ (75%-85%), 1-2 min rest
2x30 sec seated arm pump, 1 min rest
Cool down: 2 laps
Static stretch

Comments: Didn’t really feel too energized today, had to rush through gym workout, but I did really get my glutes into the squats. Found myself really out of breath on the 120yds, maybe because I’m still sick and am now wearing a lot of layers to practice. Have to work on staying low in drive phase, more explosive arms , lift phase form became sloppy during runs hopefully better endurance at end of season
 
10/7/08  
Warm up: 1200m jog to the track
Dynamic stretch (40yds)
Form/ Balance Drills
7x200 @ (75%- 80%), 200m walk
Cool down: 800m…became 200m after a Charlie horse in my calf

Comments: I don’t know what it is, I always get Charlie horses on 200m workouts where I try and go hard on the last one then when I go to jog the cool down I catch one. The 200s felt good but not very strong though

10/8/08  
Warm up: 1200m jog to the track
Dynamic stretch (40yds)
Form/ Balance Drills
Quick leg turnovers 1xR,L,both,both,R,Lx50yds,50yds walkback recovery
20 stationary leg turnovers
3xhighkneesx120yds, walkback+1min recovery
Reaction Drills:
armsx1min on random (go,clap,touch)
2x10xstart( 2 steps)
2x30secsxseated arm pumps
Cooldown:2x30sec
Static stretch

(12pm earlier in the day)
Weight Room- Bench, tricep, 3 step curls, lat pull down (close and wide behind back), powerclean, squats, abductor, aductor
Core –kneeup , bicycle, side crunch, plank, reverse crunch, hip lift, bird dog, half-twist, chair
10min on elliptical
3min cooldown

Comments: I never did a workout like this before…in my life…more tiring than I thought it would have been, the high knees felt easier than last time it tried to do that where I could barely do it one time

10/9/08  
Warm up: 1200m jog to the track
Dynamic stretch (40yds)
Form/ Balance Drills
1x100,200,300,400,400,300,200,100 @ (65%), walk back recovery
cool down: 2 laps
static stretch

Comments: calf still hurts, glutes and hamstring feel a bit weak maybe overused so I went with the tempo low%

10/10/08  
Warm up: 1200m jog to the track
Dynamic stretch (40yds)
Form/ Balance Drills
2x10x100m (75%-80%),1-2min rest btw rep, 400m walk btw set
Cool down: 800m jog
Static stretch
Core

Comments: felt ok, better on the 100 than last time, maybe because i took out the down start and added more rest/ a rolling start. Felt good enough to add another set ( I planned on doing 1 originally). Felt more fatigue in the second set. Calf still there and some hangovers from the cold

10/11/08
Sat morning  
Warm up: 1200m jog to the track
Dynamic stretch (40yds)
Form/ Balance Drills
2x10x20m-30m hill @ (80%-85%) 3 point stance
walkback recovery between rep, 3 min between set
cool down: 800m jog
static stretch

Comments: felt ok, one of the better Saturdays maybe cause the weather has been warmer the last few days. Felt some pain below my knee and hamstrings still a little sore. Explosion at start needs improving/staying low

Week 8

10/12/08  

10/13/08  
Warm up: 1200m jog to the track
Dynamic stretch (40yds)
Form/ Balance Drills
3x400 @ (80%- 85%), 200m walk recovery
2x40yd lunge, reverse lunge with 15 yd walk after each
cool down: 2 laps
static stretch

gym was closed today…ill be going Tuesday/Wednesday

Comments: felt like the night air reached a burning hot/cold hand down my throat into my stomach…not the first time but this time I felt I might throw up and I wasn’t managing the 400s as well as expected. I had a “hill” at the 200 in each rep where I felt like I might have went out too fast and would die. The last 400 I was done and had to psyche myself out and push the last 400…but I did feel good and like the form in the beginning

10/14/08  
Warm up: 1200m jog to the track
Dynamic stretch (40yds)
Form/ Balance Drills
10x120yds @( 83%-88%), 1-2min rest with rolling start
3x35sec arm pump
cool down: 800m jog
static stretch

(12pm earlier in the day)
Weight Room- Bench, tricep, 3 step curls, lat pull down (close and wide behind back), powerclean, squats, abductor adducotor
Core –kneeup , bicycle, side crunch, plank, reverse crunch, hip lift, bird dog, half-twist, chair

Comments: Didn’t feel the ease I felt last week so I only did one set. Starting to feel some knee pain…and a chronic lower back pain…maybe its from my weight lifts maybe I’m overloading the knee

10/15/08  
Warm up: 1200m jog to the track
Dynamic stretch (40yds)
Form/ Balance Drills
3x3x10m from different positions @ (90%)
arm pump/ reaction drills
15xleg turnovers
cool down: mile jog
static stretch

(12pm earlier in the day)
Weight Room- Bench, tricep, 3 step curls, lat pull down (close and wide behind back), powerclean, squats, ab/adductor
Core –kneeup , bicycle, side crunch, plank, reverse crunch, hip lift, bird dog, half-twist, chair

Comments:..ow my back always ruining my season

10/16/08  
Warm up: 1200m jog to the track
Dynamic stretch (40yds)
Form/ Balance Drills
1x100m,200m,300m,400m,300m,200m,100m @ (75%- 83%)
walk 200m btw each rep
cool down: 800m jog
static stretch
quick core workout

comments: 100 form felt good..don’t know if I’m getting out of shape or what but I felt my lungs in my shoulder blades..back was feeling a little better when I woke up but returned to the same state by the end of the day
10/17/08  
Warm up: 1200m jog to the track
Dynamic stretch (40yds)
Form/ Balance Drills
2x10x120yds @ (75%- 80%) ( 2 rolling starts, 18 falling starts)
1-2 min btw rep, 3-4 btw set
20x7bleacher stairs (up,down)
cool down: 800m jog
static stretch

comments: some alcohol went into my nose…workout went ok wasn’t easy wasn’t hard

10/18/08  
Warm up: 1200m jog to hill on the road
Dynamic stretch (20-25m)
Form Drills
2x10x20m-30m @ (79% - 85%)
jog back recovery, 2 min btw set
cool down: 400m jog
static stretch
glute & core workout

Comments: work out felt easier than last time…maybe cause I didn’t wake up as early…only some reps felt good though…focus on explosion…arms and getting the first two steps straight and not side to side..back has been healing but still hurting…I think when I go back to the weight room it will return

Week 9

10/19/08
 
10/20/08   Warm up: 1200m jog to the track
Dynamic stretch (40yds)
Form/ Balance Drills
6x200m @ (78% - 86%), 200m recovery walk
2x30sec seated arm pump
cool down: 800m jog
Static stretch

(12pm earlier in the day) had to do it like a circuit b/c I was short on time
Weight Room- Bench, tricep, 3 step curls, lat pull down (close and wide behind back), squats, ab/adductor
Core –kneeup , bicycle, side crunch, plank, reverse crunch, hip lift, bird dog, half-twist, chair

Comments: started getting stronger as reps increased but not easier don’t even know if I did six (lost count)…died out on last and called it a day after I still didn’t feel ready with more rest….this was so easy 2/3 weeks ago….

10/21/08  
Got home late

2x1mile easy-medium pace,10min break
static stretch

10/22/08  
Warm up: 1200m jog to the track
Dynamic stretch (40yds)
Form/ Balance Drills
On the track –
4x3x10m, walk back recovery @ (90%)
2-3 min between set with quick leg turnover or hurdle drills
2x30secs seated arm pump, 1 min rest
cool down: 800m jog

(12pm earlier in the day)
Weight Room- Bench, tricep, 3 step curls, lat pull down (close and wide behind back), deadlift, squats, ab/adductor
Core –kneeup , bicycle, side crunch, plank, reverse crunch, hip lift, bird dog, half-twist, chair

Comments: don’t know if this is bad but my deadlight, squat, power clean are like the same…cold night…I’m a warm weather person but it kept me moving trying to stay warm…forgot to focus on explosive arm swing

10/23/08  
Warm up: 1200m jog to the track
Dynamic stretch (40yds)
Form/ Balance Drills
5x400m @ (75% - 80%), 200m walk recovery
cool down: 800m jog
static stretch

Comments: back was hurting a bit when I woke up…got a little better…nights getting cold, these 400s weren’t that easy, last 100m was ok, 200m hill seemed slightly smaller…5th rep was all mental

10/24/08  
Warm up: 1200m jog to the track
Dynamic stretch (40yds)
Form/ Balance Drills
2x10x120yds @ (77%- 86%) (falling starts)
1-2 min btw rep, 4-5 btw set
cool down: 800m jog
static stretch
core workout

Comments: Felt ok…wasn’t easy but felt more relaxed…hurt more in the lungs than in the legs…not that I wasn’t feeling it in my legs…focused on explosive arms at start

10/25/08

Week 10

10/26/08
 
10/27/08  
Warm up: 1200m jog to the track
Dynamic stretch (40yds)
Form/ Balance Drills
On the track
10xquick leg turnover, walk back recovery
3x3x10m @ (90%) ,about 1 min between reps and 2 between set
4x15m pursuit drills
2x30 sec arm pumps
cool down : snake from the end zone to the 50yd line
Static stretch

(12pm earlier in the day)
Weight Room- Bench, tricep, 3 step curls, lat pull down (close and wide behind back), deadlift, squats, ab/adductor
Core –kneeup , bicycle, side crunch, plank, reverse crunch, hip lift, bird dog, half-twist, chair

Comments: felt kind of low on energy in gym, track was better, form improving

10/28/08  
2800m, good pace,incl. 4 hills up, 4 hills down
static stretch

Comments: got home late…just took it to the road…

10/29/08  
2x10minrun on the road
static stretch
Comments: not been a good week for sleeping or going to the track as I wont be able to make it tomorrow…got home late once again today so I had to take it to the road and couldn’t go to the gym because I was working on a project

10/30/08  

10/31/08  
Warm up: 1200m jog to the track
Dynamic stretch (40yds)
Form/ Balance Drills
6x200 @ (80% - 85%)
Cool down: 800m jog
Static stretch

Comments: warm up felt good but first two reps felt like (80 - 85%) with (75 - 80%) results….like i didn’t have quick legs even though they were strong… but i got warmed up as it went along and the reps felt better, planned on doing 4 but went to 6…breathing hard…hectic week little sleep, and no gym

11/1/08

Week 11  

11/2/08  

11/3/08  
Warm up: 1200m jog to the track
Dynamic stretch (40yds)
Form/ Balance Drills
4x3x15yd @ (85%- 89%) on the grass, walk back recovery/dynamic hurdle mobility btw set
3x30 sec seated arm pumps
cool down: 800m jog
core work out

Comments: I need to get my sleep in check…only liked a few of the 15yds, working on explosive arms…didn’t go to the gym because I pulled an all nighter…literally I turned my alarm clock off

11/4/08  
Warm up:about 400m-600m jog
Quick dynamic stretch
2x8x about 60yd- 70yds @ (80% - 86%) on grass
incomplete rest about 30-45ses and 3 min btw set
cool down:about 400m - 600m jog
static stretch

11/5/08  
Rainy day…

(12pm earlier in the day)
Weight Room- Bench, 3 step curls, lat pull down (close and wide behind back), deadlift, ab/adductor
Core –kneeup , bicycle, side crunch, plank, reverse crunch, hip lift, bird dog, half-twist, chair

11/6/08  
Warm up: 1200m jog to the track
Dynamic stretch (40yds)
Form/ Balance Drills
5x400m @ (73% - 80%), 200m walk recovery
Cool down: 900m jog

(10am earlier in the day)
Weight Room- Bench, 3 step curls, lat pull down (close and wide behind back), deadlift, ab/adductor
Core –kneeup , bicycle, side crunch, plank, reverse crunch, hip lift, bird dog, half-twist, chair

Comments: felt a bit easier but not exactly dominating the workout, 200m hill decreasing, maybe the lower % had to do with why it was feeling easier, ate some saltines after is that a good snack? And also for the last few weeks I’ve had a random hip pain that comes and goes something that I used to feel in previous years…maybe from the lower body lifts…that and the knees led me to take out the squats..

11/7/08  

Warm up: 1200m jog to hill
Dynamics stretch, form and balance drills
2x20yds-30yds hill @ (76% - 82%), jog down hill recovery between reps, 2-3 min dynamics between sets
Cool down: 400m jog
Static stretch
Glute activation workout
Core workout

11/8/08
Warm up: 1200m jog to hill
Dynamics stretch, form and balance drills
2x20yds-30yds hill @ (76% - 82%), jog down hill recovery between reps, 2-3 min dynamics between sets
Cool down: 400m jog
Static stretch
Glute activation workout
Core workout

Week 12  

11/9/08  

11/10/08  
Warm up: 1200m jog to the track
Dynamic stretch (40yds)
Form/ Balance Drills
4x3x15 yards @ (85% - 89%) on grass, in spikes, walk back recovery , hurdle mobility between sets
1 min reaction drills
3x30sec seated arm pumps
cool down: 800m jog

(12pm earlier in the day)
Weight Room- Bench, 3 step curls, lat pull down (close and wide behind back), deadlift/powerclean, ab/adductor
Core –kneeup , bicycle, side crunch, plank, reverse crunch, hip lift, bird dog, half-twist, chair

Comments: breathing was better on arm pumps, accels ok…it was a cold night….tried a power clean and it was easier than I remember since I switched to deadlifts

11/11/08  
Warm up: 1200m jog to the track
Dynamic stretch (40yds)
Form/ Balance Drills
2x8x120 yards @ (75% - 83%), about 1 min between rep and 4 between set,
Cooldown: 800m jog

Comments: sciatica when I was in the car…took it easier…probably could have done 2x10 but I didn’t run through the line and was running at a lower %…back killing..maybe it’s the powerclean and deadlift…it was a cold day

11/12/08  
2800m jog easy pace
static stretch

(12pm earlier in the day)
Weight Room- Bench, 3 step curls, lat pull down (close and wide behind back)
Core –kneeup , bicycle, side crunch, plank, reverse crunch, hip lift, bird dog, half-twist, chair

Comments: Knee pains…maybe from running on the pavement too much…still feeling the back…no lower body excercises in gym today

11/13/08  
core
nothing ..got home late and rain…

11/14/08  
Warm up: 400m jog on road to field
Dynamic stretch/hurdle mobility drills
2x8x80-90yds @ (75%-80%), 30 secs between rep and about 4 mins between set
Cool down: 1000m jog
static stretch
core workout

Comments: workout was ok…felt a little back pain…

11/15/08
Warm up: 1200m jog on road to hill
Dynamic stretch/balance drill/hurdle mobility
2x10x20yds-30yds @ (80%-85%)
jog back between reps, and 4 mins of dynamics between set
cool down: 400m jog
static stretch
glute activation workout
core

Comments: felt good…liked most of the reps…maybe because it was warmer than of late and at night than the usual saturday morning…

Week 13  

11/16/08
 
11/17/08  
got home late…no gym today…sleep for the last 3 weeks or so has been horrible…5hrs would be a good day…

11/18/08  
2800m easy jog, including 4 hills up,4hills down
static stretch

Comments: felts a little back pain near the end..cold night

11/19/08  
Warm up: 1200m jog to the track
Dynamic stretch (40yds)
Form/ Balance Drills
4x3x20yds @(85% - 88%), on grass in spikes, walk back between reps and 2 mins of dynamics/hurdle mobility between sets
3x30second seated arm pumps
Cool Down: 1 mile jog
static stretch

(12pm earlier in the day)
Weight Room- Bench, 3 step curls, lat pull down (close and wide behind back), deadlift, ab/adductor
Core –kneeup , bicycle, side crunch, plank, reverse crunch, hip lift, bird dog, half-twist, chair

Comments: was cold…accl was ok I guess considering temp and clothing…felt a little hip pain…I don’t know…it comes and goes..arm pumps were better maybe because I was inside

11/20/08  
2x1mile
full recovery in between
static

(12pm earlier in the day)
Weight Room- gym today was a bit rushed (20 mins)...squat,bench,deadlift,balistic curl…3x4-6 on each
Core –kneeup , bicycle, side crunch, plank, reverse crunch, hip lift, bird dog, half-twist, (at home)

11/21/08
 
11/22/08  
Warmup: 1200m jog on road to hill…including 2 hills
Dynamic stretch/balance drill/hurdle mobility
2x10x20yds-30yds @ (80%-85%)
jog back between reps,, min break every five and 4 mins of dynamics between set
cool down: 400m jog
static stretch
glute activation workout
core mainly obliques

Comments: cold weather is really coming..stopped me from working out in the morning…still went out below freezing later in the day…accl felt ok considering weather and clothing..back started hurting near end of workout…

Week 14  

11/23/08
 
11/24/08  
Warm up: 800m jog on the road
Dynamic stretch/form/balance 20yd - 30yd on grass
4x3x20yd @ (85% - 89%), in spikes on grass, walk back rest between reps, 3 mins with dynamics and hurdle mobility between sets
3x30sec seated arm pumps, 1 min restbetween rep
Cool down: 400m jog
static stretch

(12pm earlier in the day)
Weight Room- Bench, 3 step curls, lat pull down (close and wide behind back), deadlift, ab/adductor
Core –kneeup , bicycle, side crunch, plank, reverse crunch, hip lift, bird dog, half-twist, chair

Comments: it was warmer today…wore less clothing…accls felt fast…i was on different grass today…it was actually like a sidewalk/corner covered in grass….wieghtroom went well today i upped the wieght on all the lifts…maybe due to my ballistic workout last week or sauna stretching

11/25/08  
Warm up: dynamic stretch/form
4x1:28-1:30 min run around block on road @ (75% - 83%), 3 mins rest between set
1 block cool down
static stretch

Comments:  haven’t done any long sprints in a long while…felt these..gotta try and get home earlier so i can get on the track…warm up/ cool was pretty poor

11/26/08  
Warm up: Dynamic stretch/form/balance 20yd - 30yd on grass
4x3x20yd @ (85% - 89%), in spikes on grass, walk back rest between reps, 3 mins with dynamics and hurdle mobility between sets
3x30sec seated arm pumps, 1 min rest between rep
Cool down: 800m jog
static stretch

(12pm earlier in the day)
Weight Room- Bench, 3 step curls, lat pull down (close and wide behind back), deadlift, ab/adductor
Core –kneeup , bicycle, side crunch, plank, reverse crunch, hip lift, bird dog, half-twist, chair

Comments: it went ok…colder today so i had on more layers

11/27/08
 
11/28/08  
Warm up: 8 laps around a basketball court
dynamic stretch/form/balance drills
2x4x200m @(83% -87%), about 2-3 mins between reps and around 10 between sets
Cool down: 4 laps around basketball court
static stretch
core

11/29/08
2x500 @ (85%) 5 min rest
2x30 yd lunges forward, backwards
dynamic drills stretch/form