Elitetrack: Sport Training & Conditioning

1/10/12

Warmups and drills

8x100 @ 80% R=1m
6x100 @ 80% R=1m,2m

WR
It was late night so I cut the circuit down from 3 sets to 2

Deadlift 10x135, 8x165, 6x195, 6x225, 4x255
Circuit 2x45 seconds (single leg squats 12 reps each leg, close grip bench 20 reps @ 95lbs, alternating dumbbell curls 5 reps @ 50lbs, overhead situps 15 reps @ 25lbs)
2x50 fireman carries
2x8 explosive pushups

1/11/12

Dynamic warmup
Broke out the javee trainer and spent quite a while working on stretching and aspects of the javelin throwing motions with it.
3x30 crossover drills

1/15/12

Testing day at the track for OHB and standing LJ

Best OHB was 42’ 6”, consistently around 42 and LJ was 7’ 6”.  Very pleased with the OHB, a little disappointed in the LJ, cognizant of the fact I’m not 22 anymore and 10’ isn’t realistic…..

Did 3x6 hurdle jumps and walkovers afterwards

Weight Room

Squat 10x165, 8x195, 6x225, 6x255, 2x285 (probably had 3 but no spotter)
Circuit 2x45seconds
Elevated pushups 23 reps
Bent over row 90lbs 20 reps
Reverse dumbbell lunges 20lbs 7 reps

General lifting (to work muscles in a way I haven’t in quite some time)
3 sets of plate pinches (2x10lb plates)
3x10x120 seated hamstring curl
3x10x90 seated calf raise
1x50 lying bicycle kicks

1/18/12

Warmups and drills
Wall drills 1,3,5,7,9 steps
5x60 accels R=5
3x8 jump lunges

First training post in a long time.  Had a mixed 2012 season.  Set some old man PR’s at the US Masters National Dec in July but overall didn’t do well because of a tweaked hamstring I suffered a week earlier.  Earlier in the year I had a stretch of 3 months where domestic issues involving a local move and working 12 hour days knocked down my workouts to about 1-2 a week.  Not good.

Anyway, I’m in the third week of Latif Thomas’s 400 meter GPP program. 

Workout 9/26/12

Warmup

4x180 meter hill.  Times were 38.6 39.2 47.2 and 42.3.  R was walk back down the hill ~ 3 1/2 minutes.
Cool down 800 meters barefoot on the grass.

Overall I’ve been hitting the target times and reps from the program.  Weight is down to 205.  When I started 3 years ago I was 230.  I think the only thing I’m missing is raw strength which seems down about 10%, but I think if I focus myself on it I can regain it.

Keep it up.  You’re bound to at least temporarily lose some max strength when you drop that much weight, and I can attest to fact that having life distractions creep up can severely hamper not only training, but ability to perform at the level you should be/could be. Your body simply doesn’t have enough energy to devote to everything.

Tell me about it Matt.  It gets worse as you get older and life has to take precedence.  And while I love my girlfriend very much, she doesn’t understand the difference between working out and training and because of that, why I don’t much care for her coming to the track with me.  I don’t mind her at the gym (to the extent she does anything beyond treadmill walking) but she really gets in the way when I’m doing dynamic warmups on the track.

9/28/12

Left knee was very tight and sore.  Went to the beach mid afternoon, and after walking a while and then down and back up the cliff, I went to the track and started warmups.  Tried to do an extensive tempo workout, but I went about three strides and realized I simply was in too much pain to run.  So I grabbed six hurdles and did a bunch of hurdle flexibility work and called it a day.

9/29/12

Knee felt MUCH better after a night to rest and this time I went to the beach AFTER my track work.

2x10x100 meters at 70%.  R= 50s, 3m.  Did them in flats on grass which slowed me a bit.  Averaged 21s, about a second slower than I normally do on the track with spikes.  Last four were really tough, I think it was #18 which wasn’t much more than a jog but 19 and 20 were close to the target.

9/30/12

Went to the gym in the early afternoon after the Patriots secured their victory.

Moderate lifting, good work but not pushing to the limit.

Squats, 8x175, 4x6x205.  Felt good and felt more explosive after the third set.
Circuit: 3 times through 8x45lb shoulder piston press, 8x42.5 single arm dumbbell curls, 20 pushups, 7x25 forward lunges, 15 lying leg raises.  R= 30 sec, 2m.

Afternoon was at the beach and went slow up the cliff before going across the street to the track.  Did a short workout, and could feel the fatigue in my legs.  Was expecting to do 600s at 2:30.  Well I did three 500’s at 2:30.  R=2m.  Given that I haven’t run anything that long in months and could do it the last time I did, I chalking this up to the earlier squats and cliff climb.

10/1/12

Warmups

Accelerations 8x35 meters R=3m.  As I was sore and tired from the day before, I don’t know that I was fast, but it felt powerful and definitely at or near top speed by about 30 meters.

Finished it off with 8 standing triple jumps into the pit.

10/2/12

Moderate warmups and drills

Track workout

12x100 meters @ 70% and then 10x100 meters @ 70%.  R = 50, 3m.

Averaged 20-21 which is on target for wet infield grass running whereas I would’ve expected 19.7 or so in spikes on the track.  Felt good, much better than last week’s session of this workout where I was done by #18 and dragging.  This time I went up to speed all the way through #22.

Tonight is hills and a weight room session. :D

10/3/12

Off

10/4/12

Hills.  5 times.  I’d guess maybe 250 meters.  1:00, 1:03, 1:02, 1:06, fifth one ran into iron lung at about 180 meters.

Weight room

Bench press 8x135, 4x6x160
Circuit: 3 sets Recline rows x10, Dips x8, Hanging leg raises x10

10/6/12

2400 meter warmup run

3x300 @67 + 1x200 @45.  R=100 meter walk recovery ~ 3minutes, 7m
1x300 @67 + 2x100

Never really felt into this workout.  Aside from tiring at the end, the times were about 5 seconds slower than I wanted and mostly because I just never got into a fast pace.  I think I intimidated myself by the goal of 2x4x300 and adjusted my speed down rather than running at pace and maintaining as long as possible.

10/7/12

Went out jogging for 12 minutes, turned around and came back in 11.  Was hoping for 10.

Weights:

Deadlifts 5x6x185.  Just looking to do work, not push it.

Circuit: 3x Incline dumbbell 15x40 (different grip each set), RDL 10x90, core (35 bicycle kicks, 15 lying leg raises, 10 hanging leg raises), 15x40 single arm row.  3x50 fireman’s carry for 50 steps, 3x8 clapping pushups.

10/8/12

Warmups

Plyos 3x8 jump squats
Accelerations 6x30, 2x40 from a crouch
Standing triple jump x8 into a pit

Felt somewhat out of sync from the deadlifts and RDls the night before.  My hamstrings felt a little tired before, and sore after.

10/9/12

4x4 minute runs on the infield, R=2 minutes.  As it was late and dark, and the sprinklers had JUST shut off on the grass, I didn’t run this very well.  I guess I might have done about 700 meters for each run. Aside from fatigue it was simply difficult to run faster because of the conditions as the last time I did this workout I got to about 750 meters on each run.

10/10/12

Day off

10/11/12
Had a local event so I only lifted

Squats 10x135,8x165x,6x195,6x225,4x260
Circuit 2x45 seconds (pushups, recline rows, 25lb forward lunges, lying leg raises, 15lb dumbell forward arm raises, seated adductor machine) R=15s, 2m

10/12/12 and 10/13/12 Off as I’m working long hours towards a tax deadline

10/14/12
Morning
5 250 meter hills.  61,64,64,69,78 R=slow jog back and then a mile cooldown

Evening
5x150 acceleration buildups.  75-80-85% each 50 meters.  Each run was about 25.5-26.0 right where it was supposed to be based on level of effort.