Well, I finally got off my lazy tooshie today and got running. I've been dormant for about 3 months now which is really kicking me in the butt, but now I'm back and ready to fly.
As I begin my journey to post-mediocrity and to a new level of respect from other athletes around me, I'll be taking all you along with me. Like my bio says, I'm the "Unknown Spoiler" and I'm ready to really surprise everyone this year…including myself.
Up until I start training full-time, 6 days a week, in December (the 17th I believe is my start date), I'll be running 4x's a week on Saturday-Tuesday and possibly Wednesday as well.
I think I'll be doing some Ext. Tempo on Saturdays, Acc. Dev. Sunday's, Hills Monday's (to go along with my weights), and possibly another Acc. Dev. day on Tuesday since my track access is limited. I may instead opt to do some plyos on Tuesday along with some grass sprints.
Ext. Tempo is going to be like "strength" work to get me going. I'll be running high volumes with longer reps (except for today) and I'll just be trying to kick my butt into shape w/the sprinter's version of Aerobic endurance.
Acc. Dev. is going to be like CF outlined for a 40yd dash improvement program that another forum user has used to get himself down from a 4.9 to a 4.6 (and he plays soccer!!!). So, I figured by doing this workout 1x a week from now until the start of my GPP, it will allow me to eliminate the need for so much acc. dev. and allow me to only need acc. dev. during my 6-week GPP so I can have adequate time to develop the more important qualities of my race.
Hills are going to be like GS work. I'll be doing lunges, high knees, bounds, etc. up the hill and maybe some sprints (all this in a circuit setup) and I'll save the straight hill sprints for GPP to coincide w/acc. dev.
Tuesday is up in the air, but I'll figure it out as a I go. I may not do plyos, but jumps with some grass sprints, or, depending on field access, a second day of the 40yd program since that's what my buddy did (the program 2x's a week).
If I do decide to run Wednesday, since I have to work Wed.'s, I'll do a LSR of 2 miles or so for more aerobic endurance. The only reason why this is an iffey and why I don't put it b/t hard workouts is because I work Wednesday's-Sunday's and so the only two days during the week I have off I want to work on the more important qualities and if I need the aerobic endurance, I can do the LSR before school in the morning and still be able to get a workout in.
That's the overlook of my program. Any comments or anything would be greatly appreciated. I know that it's not that greatly setup or anything, but I figure anything I can do right now would be better than nothing since my long period of dormantness last year during football season is one of the biggest factors that lead to my injury, among other things. So, now onto my first entry.