Running:
Dynamic Stretching
5x10m Flys
Cool Down
Static Stretching
Felt really powerful accelerating into the flys. I feel like I’m getting better lift after the transition but I feel the transition in itself is a little inefficient.
Warmup will be long due to crappy conditions. Rain + 40ish degrees
800m jog
Extensive Dynamic Stretching
3x1000 @ 3:30 (Rough Estimate. I don’t really know what aerobic shape I am in)
1600m jog cooldown
3x General Strength Circuit
40-40-40 Left, Both, Right Bridges
10 Pushups (2 Seconds going down, 1 second stay down, 2 seconds up)
20 Bicycle Crunches
16 Single Leg Squats (8 each)
I need to find some more exercises to make this less repetitive.
but share what you are training for.
I’m not sure I quite am understanding what you mean here.
I am training first for myself because I feel that every time I work it betters myself.
Second I am training for my senior year at Olympia High School in Illinois. I don’t want to jinx us but we have a good chance to place very high as a team this year at State.
your doing fly work very early in the training year…im interested to see what other running workouts you do during the week.
I guess you could say I’m doing a sort of butchered ends to middle program. As I’m sure you saw from my times, my top speed is just awful. Thus I am really trying to focus that to have more of a speed reserve.
I’m currently working very short speed and also aerobic endurance.
Quick question. Should hurdle mobility drills be done on my speed or tempo days?
I assume because of the low intensity it would be tempo. But I thought I would make sure.
EDIT:
3 1000s
1. 3:36 This basically ended up as a lactic tolerance session I went out so hard.
2. 3:46 Didn’t focus hard enough in the middle 400.
3. 3:39 Last one felt pretty decent.
Conditions were terrible. Temp had dropped to hover above freezing with a pretty nice wind blowing also.
Right shoulder is bothering me. I’ve been having odd aches and pains because I curl up and sleep funny when it starts to get cold. I’m hoping it’s just that. I iced tonight, if it doesn’t feel good tomorrow I’ll probably cut out Incline and the other shoulder intensive lifts.
I meant for you to tell them the events are you training for, which happen to be the 400/800. Before anyone gets on him for doing this his team is loaded with sprinters of at least DII ability (2 of 11.2s or better whose main events are jumps, but still take sprint spots) and has a couple of distance runners with 1600/3200 possibilities. For those of you big on genetic contributions, his brother (50/2:01) and cousin (48/1:52) are both 400/800 athletes in college.
If I was directing your program and could control when to get the hurdles, I would do hurdle mobility 3-5 times a week and in different parts of the workout, sometimes as a warmup and sometimes as a cooldown and sometimes both. On a tempo day if athletes are feeling tight I would do hurdle mobility as a warmup with dynamic flex and as a cooldown with some light medball tosses. Hurdle mobility is a higher medium intensity for beginners and for the more advanced it’s still a medium intensity because you have more drills that are not as basic and you do the basic drills faster. The key is large ROM and mobility about the hip. The girls on your team from a couple of years ago did them on meet days, especially the NCHS meet because it’s so damn cold or cold and rainy and the body gets tight.
The 1000’s are good, but it’s not about aerobic shape, it’s about anaerobic power of long duration. You have a larger window to work with than the 200/400 combo. 3-4x1K is a great alternative to 2-2.5 mile runs, if you can work those 1k times down to 3:15-3:20 you are getting into 5:15-5:20 1600m pace shape. Which would be great for the long end of the spectrum. I would even suggest getting comfortable doing at 3:35-3:40 right now with as much rest (less than 15 minutes) as you need to run each one below 3:40.
You are still going to need some more mileage at times in your program, I would suggest picking them on the colder and less windy but still runnable days in the winter. Because of the winter making the pace hard to achieve anything significant and you mobility while running will be hampered by clothing do worry about time as much. Relate perceived effort to time and distance.
If you want to go genetic route. My cousin out in Idaho went to trials for 96 Olympics and ran a 3:48 in the 1500. He’s always been a kind of role model for me.
Anyways, put the edit up. Thought those were going to be easy, definitely was wrong. I definitely used about 14-15 minutes of rest between them.
I think I’ll start integrating some of the hurdle mobility drills on the days I’m outside. If I can talk coach into letting me take some hurdles. I had to jump the fence to even get on the track today.
Well today’s didn’t really go as planned. Good things happened but I came off more as disappointed due to some facility restrictions.
Weights
4x3 Clean Pulls @ 155, 175, 175, 185 Felt strong. Hoping I can put up 175 pretty soon.
6,4,2 Bench Press @ 115, 135, 165(PB!) Awesome. Probably could of put up more as I got both reps easy.
3x3 Three Step Squat @ 185, 205, 215 These are killer. Hams are going to be sore tomorrow.
Anyways, to elaborate on the facility restrictions. Today was going to be speed ladder drills, with form strides on our nice plushy hallway carpet. Well turns out the speed ladder disappeared and parent teacher conferences were happening so I had to train on the concrete hallway floor.
Box Circuit (2 ~20in, 2 ~30in) Each exercise 8-12 boxes
Explode Up, Step Down
Exploder Over
Drop Down, Explode Up
Side Jumps
Single Leg Hops
These were done with rubber mats laid on under. I definitely would not do these on concrete.
Running
7x40m strides.
This sucked. I have bad ankles from soccer and get shin splints easy. After about the 6th one my shins started hurting. How disappointing.
But from the ones I did, I felt like I was getting really good lift. That’s a plus, I’m trying to focus on that.
Tomorrow I think I’ll be running a fartlek around our cross country course.
Started kind of sore. Hamstrings and traps mainly. After my warmup I was feeling real nice though.
Conditions were good, esp for a fartlek. There was a nice wind and a couple times going straight into the wind and up a hill made it hard.
Running:
800m jog
Dynamic Flexibility
20 min Fartlek(1 min hard, 1 easy.)
800m cooldown jog
Static Stretching
Good workout I would say. I kept trying to convince myself to do 1 hard 2 easy throughout the day. I kept my head straight though, I need mental toughness for both the quarter and half mile.
I also got in the pool a little bit afterward, just messing around with some friends. Did some skips, lunges, stuff like that. And then swam a few laps.
Meh. That was today summed into 3 letters of apathy.
Muscles felt really tight. Once I got warmed they were alright. Shin is twingy, I kind of regret Wednesday. I’m going to ice and take this weekend real easy.
Running:
800m warm up
Dynamic Flex
10x60m MaxV
800m Jog
No energy today… I was focusing on lift again and just couldn’t get it. Then I worked for more powerful push-off and felt like my lift was better. I don’t know. This feels like a puzzle, I just hope I can put it all together.
3xGeneral Strength (Same as other day)
40-40-40 Left, Both, Right Bridges
10 Pushups (2 Seconds going down, 1 second stay down, 2 seconds up)
20 Bicycle Crunches
16 Single Leg Squats (8 each)
Followed by static stretching.
We didn’t have school today, so no weights unfortunately.
My circuit consists of those 4 exercises with no rest between each exercise and 2 minutes between each circuit.
I’m considering adding burpees to each circuit because I feel it will add more aerobic intensity and help my explosiveness.
I really appreciate the comments. I kind of have a philosophy of just working through soreness but I’m slowly learning sometimes you just have to take it easy.
Totaled around 30 minutes. Hamstrings were tight and sore again, I’m currently icing them as I type this.
Also played around a little bit with a soccer ball so I wasn’t completely inactive.
I also noticed that my right hip is much more flexible then my left. I’m assuming this was because of soccer due to my right being my main foot.
Weights:
Bench: 4,3,2 @ 135,155,175(NEW PB. Only got one rep though.I’ll tone down next session)
Cleans: 3x3 @ 135,155,175(PB DAY:) Only got one. See above)
Squats: 3,3,2,2 @ 225,245,275,275(Felt real good)
3x6 Glute Ham Raises with 25lb
3x8 Dips Bodyweight
Running:
Let me describe this setting. One hallway ~60 meters to 2 flights of stairs, top hallway ~60m to next 2 flights of stairs back down. So basically 60m, stairs, 60m, stairs = 1 lap.
6x2laps at fast pace. Didn’t have a watch but we were bookin.
Felt ridiculously relaxed and powerful. Like insanely. I was running with my friend. He ran a 10.8 hand time and broke 11 FAT last year as a Sophmore. I was kind of comparing myself to him while we ran and I felt like I was pushing the pace for him.
Made me feel great even if it is just training
Incompetence in Small School Coaching Epidemic
I heard all this from 3 different football coaches in less than an hour.
“You’re actually squatting too low.” (To Me)
“Lifting for football will help you more than running track and lifting” (to a FULLBACK!)
Athlete: Coach, I lifted arms today and I just hurt my ankle. I can’t lift legs tomorrow. What should I do?
Coach: Lift arms again.
Also, my friend I mentioned earlier goes to a speed school where they lift, do drills, etc. And the football coach wants him to lift even on his off days from speed school. This coach also doesn’t communicated with the school so basically he’s trying to force lifting and CNS destroying everyday.
That’s the feature section for today folks. Someone save me from this school.
Weights:
Bench: 4,3,2 @ 135,155,175(NEW PB. Only got one rep though.I’ll tone down next session)
Cleans: 3x3 @ 135,155,175(PB DAY:) Only got one. See above)
Squats: 3,3,2,2 @ 225,245,275,275(Felt real good)
3x6 Glute Ham Raises with 25lb
3x8 Dips Bodyweight
Running:
Let me describe this setting. One hallway ~60 meters to 2 flights of stairs, top hallway ~60m to next 2 flights of stairs back down. So basically 60m, stairs, 60m, stairs = 1 lap.
6x2laps at fast pace. Didn’t have a watch but we were bookin.
Felt ridiculously relaxed and powerful. Like insanely. I was running with my friend. He ran a 10.8 hand time and broke 11 FAT last year as a Sophmore. I was kind of comparing myself to him while we ran and I felt like I was pushing the pace for him.
Made me feel great even if it is just training
Incompetence in Small School Coaching Epidemic
I heard all this from 3 different football coaches in less than an hour.
“You’re actually squatting too low.” (To Me)
“Lifting for football will help you more than running track and lifting” (to a FULLBACK!)
Athlete: Coach, I lifted arms today and I just hurt my ankle. I can’t lift legs tomorrow. What should I do?
Coach: Lift arms again.
Also, my friend I mentioned earlier goes to a speed school where they lift, do drills, etc. And the football coach wants him to lift even on his off days from speed school. This coach also doesn’t communicated with the school so basically he’s trying to force lifting and CNS destroying everyday.
That’s the feature section for today folks. Someone save me from this school.
Here’s a link that has a couple of circuits in them
Personally, I think the circuit I posted is a great mix of different types of activities and training modalities. Start with 1 or 2 sets and substitute it for a day you want to run but can’t. If you need me to explain any of the exercises you know my email.
I’ll be emailing on how to do deal with the football coaches dictating the weight room or comments to you. It will not involve talking back to them or being overly passionate about it as these will only hurt you and your efforts to get better.
Kneee. Banged my knee up real good playing volleyball in PE today. Went down for a dig and got it and we scored so I was happy. Knee is pulsing a little bit and will probably be bruised all pretty.
Dynamic Warmup
6x~420 on Grass @ 1:25ish, 2 mins rest
Small Amount of Static Stretching
Thoughts: 29 degrees. Come on! Felt real tight even though I warmed up inside with full underarmor and sweatshirt on. But yeah, felt really tight through all of it. Probably should of cut the rest down to about 1:30.
Then tried out the circuit posted by Dan above with a 10kg medball. That’s the max our school has :(
Felt really good. I liked it a lot, one set through it took about as long as my 3 sets of the old GS workout. Also liked that it was more explosive and really worked me.
Only did one set through, I think I will be doing 2 sets on tempo/recovery days and if I can’t run at all someday I will try and do 4 sets.
Also, I’m going to challenge myself to really write here why I did the workout I did. Why I chose the reps, why I chose the distance, etc. This is not so I can be an almighty teacher, it’s so I think more about what I’m doing and why I’m doing it.
I would like to challenge any readers to really think about what I write and maybe make a post and say “hey, this is what I would do instead.” I’m really looking to learn here so anyone that challenges my thinking is welcome. Please keep away from destructive comments though.
Episode One: The purpose of today’s workout was to mainly develop work capacity and focus on the anaerobic glycotic system. A secondary was to provide a CNS recovery day from yesterday’s hard lifting and speed work.
I chose a ~420m repetition because it provides a good balance between work and rest, especially in this cold weather. Also I feel that this distance general prep work lays the base for my body to better buffer/tolerate lactic acid.
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