Yr.2-Week 8
10/4/09
800m jog on road at a decent pace (3mins)
static stretch
1x600m,500m,400m,300m,200m @ 70%, in trainers on track
4mins,5mins,3:30mins,3mins
(77+1:48, 71+1:31, 34+70, 35+53, 15+32)
walk 400m
dynamic cool down
static stretch
Comments: mentally impartial, was a little upset before the workout but the workout cleared my mind, don’t know why the first 600 is so slow these days but the overall time is improving. Form was a little better but still nothing impressive, more pushing over the home stretches but form did deteriorate and less bending over except for after the last two reps. Felt like the last few reps were faster than the clock showed, weather was warm with the occasional headwind. Got a little lactic acid feeling, these workouts don’t seem to be getting easier. Also even though I do feel a bit better I still feel a little cold like feeling on my chest.
10/5/09
moist heat
ice/heat pad on right quad
10/6/09
10x10m shuttle runs
static stretch + dynamic stretch
1:00 jog on road
form drills
3x5x15-20m hill sprints, 90% in trainers, walkback between reps and 3 mins between set
1:30 jog on road
moist heat
Comments: not to good not to bad, I don’t know if I’m as content as last week cause I felt there were more lower quality reps but I don’t think its anything to worry about right now my it band/hamstring and quad area was hurting
10/7/09
moist heat
Ice/heat pad on quad
Comments: my it band/hamstring area hurting…standing on the train, walking, laying down
10/8/09
~9:30-10min moderate pace run
Contrast shower focus on right quad
Comments: got attacked by a dog at the end of the run was in the wrong place at the wrong time because I ended the run early when I caught a cramp from eating too much before…the itband/hipbone area was hurting I think it has to do with standing on the train
10/9/09
600m jog
static stretch
6x300m, @ 70% in trainers on grass, 1:30-1:40 rest between reps
(49.8, 50.9, 50.8, 50 high- 51 low???, 48.6, 52.1 )
dynamic stretch
agility drills
static stretch
Comments: good workout, I didn’t feel anything special mentally, weather was decent cool not too windy but the times were good slowly moving towards the goal of 9×300 hopefully it will come before the weather gets too bad. I didn’t feel destroyed after the 6th rep but I felt anything else would be too much and not necessary at this point. The 48 was unexpected but I had a little makeshift competition on that rep. Orthopedist sent me to physical therapy for my shoulder diagnosis tendonitis. Calf was tight.
10/10/09
Moist heat
Ice/heating pad on right quad