Yr.2-Week 6
9/20/09
800m jog on grass
1x600m,500m,400m,300m,200m @ 70%, in trainers on grass
5mins,4mins,3mins,3mins
(73+1:55, 74+??, 72, 34+53, 32)
dynamic cool down
Comments: didn’t really feel that much easier, it was a cool night I was wearing sweatpants and I didn’t really blast a 70 on the first rep so I think that had to do with why the last few reps were better. I did try and run more tactically and I probably could have done another rep but im trying to learn that more isn’t always better. The workout is difficult but it was still in my comfort zone I guess not at the point where I have to draw on extra mental/physical energy like I might have to do in a race. Do feel a little raspy in the throat so I don’t know if im catching something. There was a little outward rotation on the right hip but I don’t think its bad enough to worry about it now.
9/21/09
Moist heat
Ice/heating pad on quad
9/22/09
15x10m shuttle
static+dynamic stretch
2min jog on road
form drills
3x5x15-20m hill sprints (8 falling, 7 3 point)
in trainers, on grass, 85%-90%, walk back recovery, 3 mins between sets
2 min jog on road cool down
ice/heating pad on quad
Comments: Above left knee hurting probably from running on the road. The workout was ok felt a little regression for example popping up quickly and bounding rather than running. 1st set was the worse but I fixed some of the problems as the workout went along. Nothing blazing maybe even a little loss of speed or ease of speed but the last set was closer to what I would be expecting at this point. It was a lower drive, better turn over and contacts, and felt quick(er).
9/23/09
Moist heat
Ice/heating pad on quad
9/24/09
20 minute jog (2 sump out side circuits)
in trainers at easy pace
Moist heat
Ice/heating pad on quad
Comments: quads, calf…feeling a little sick so I took it easy…the run is on grass but its so hard I doubt its an improvement and very uneven….
9/25/09
800m jog good pace on road
static stretch
5x300m @ 70-75% in trainers on grass, 1:30 rest between reps 2 mins before number 5
(49.2, 50.3, 50.2, 49.5, 54)
10 mins dynamic stretch
static stretch
moist heat
ice/heating quad
Comments: pre workout I was well rested and felt ready mentally weather was cool but not too windy. I was surprised at the times I had originally set a goal of getting the first three in 50.X and then do 3 more in whatever I can but the times turned out better than I thought. Form was decent, I think somewhat of an improvement there was more relaxation in the upperbody and I used better pacing. The times were an improvement from last week but I didn’t finish the workout I called it a wrap after number five even though I think it was partially mental cause I had achieved my goal already and I faded if I pushed more I probably could have came in at 52 but I thought the rep number 4 was slow until I looked at the watch. So I think I got/still have a cold but its mostly congested nose at this point looking back on last years log it seems I got a cold at the end of week 5 which is about the same time this year…
9/26/09
Moist heat
Contrast shower focus on right quad
Comments: So I think I got/still have a cold but its mostly congested nose at this point looking back on last years log it seems I got a cold at the end of week 5 which is about the same time this year…