[alex]

alex on July 27, 2004 at 1:36 pm #9596

Intro

Well, I officially began my new season today. My 03/04 season ended on July 14th, after which I took off about 12 days or so, and now I'm just going to lift and stay active for the rest of the summer, until I start track work in September. Here are my stats.

Age: 15
Height: 5'11
Weight: 155

100: 12.04
200: 24.12
400: 53.73

Last Season

You can look at my old training journal for the type of stuff I was doing last year. Last year's season went okay, but I did make a few mistakes, that I'm determined not to make next year. Mistake 1 was lack of planning. I had no idea where I was headed from week to week, from month to month, or from day to day with my program. It was so bad I sometimes made up workouts when I got to the track, which is not a good way to go about things.

The next thing that really hurt me was injuries, in fact about half my outdoor season was completely ruined by them. While not all injuries can be prevented, I now have a good therapist, which I found out first hand makes a big difference. I did virtually no speed work in all of May, then had to rush to cram it all in in June.

The Plan

Here is a basic outline, of what I intend to do this season, at least until my first peak (March)
Now-end of August-Weights and golf.
September: Accel Dev and aerobic development
October: Accel Dev continued and aerobic development, but beginning some more intensive/lactic interval work.
November: MaxV emphasis and emphasis on intensive lactic work.
December MaxV still emphasized, but beggining to phase in some SE (primarily SE2) (thinking runs between 300 and 600 meters with 5 to 15 minutes rest, at high speeds (90-95%)
January MaxV still emphasized, similar SE work as December, although runs will start getting slightly faster with more recovery. Introduction of SE1
February Maintain MaxV while advancing SE. More SE1 in this month, high speed, high rests, for all SE. Towards the end of the month I'll start doing some race pace work in the 400, just as the icing on the cake for my main indoor competition at the beginning of march.

Goals

Indoor Season

60m:7.4x (FAT)
200m: 23.xx (FAT)
300m: 37.xx (FAT)
400m: 51.xx (FAT)
600m: 1:25-1:26

Outdoors

100m: 11.70
200m: Low 23
400m: 50.5

Although I have listed goals for all events, my focus event is the 400, so all other goals are secondary to that.

[alex]

alex on July 27, 2004 at 1:43 pm #31131

Monday July 26th

Circuit 1

Crunches:20
Reverse Crunches:12
Russian Twists:50
Side Crunches:25 (both sides)

Circuit 2

M-Ball Wood Choppers:20
Squats Throws:15
Shoulder Throws:10
Static Holds:60 seconds *3 sides

Circuit 3

Arm Step-Ups: 30
Squats: 30
Diagonal Pushups: 24
Lunges: 18

Circuit 4

Floppy Fishes: 15
Stair Hops: 3 flights
Burpees: 10
Pushups: 25

Rest 3 minutes

Plate Wood Choppers: 3* 20 w/ 1 minute rest
Wall Sits: 1 minute on, one minute off, 3 times
Decline Pushups: 3*25 w/ 1 minute rest

Drills (Marching A, Marching B, A skip, B skip, butt kicks, twitches, A run)

10 minute cooldown jog

20 minutes of post workout stretching.

Comments: First workout back in two weeks. It was a bit tougher than normal, as I expected it to be, but it actually wasn't all that bad. I hardly seem to have lost any fitness from the layoff, so that is definately positive. Hopefully this will be the first of many good workouts. The reason I'm doing just a regular GF circuit instead of weights is that I didn't want to jump right back into weights immediately after my layoff, I wanted to get my body used to training first. My first weight training day is Thursday (Upper Body).

[alex]

alex on July 30, 2004 at 1:44 pm #31132

Tuesday July 27, 2004

12 minute contrast shower, 45 minutes pre-workout

Did a about 15-20 minutes of calisthetics, followed by 20 minutes of stretching

Comments: I was pretty sore today (as I expected to be, as yesterday???s workout was my first back from a layoff), but nothing unmanagable. I just wanted to get the blood flowing to get rid of the soreness. Tommorrow is just a rest day, but on Thursday is when the fun really begins (weights!). I will be doing some tests on Thursday for the upperbody, probably bench press strength, bench press endurance, and some sort of barbell row related test.

Wednesday July 28, 2004

13 minute contrast shower, 15 minutes of light stretching immediately after.

[alex]

alex on July 30, 2004 at 1:48 pm #31133

Thursday July 29, 2004

Upper Body Session 1/10

Warmup: 400 general fitness reps

Bench Press specific warmup

Testing: Bench Press Strength: 10 reps @ 111 lbs

Rest 15-20 minutes

Circuit 1
Bench Press Endurance: 16 reps @ 91 lbs (test)
1 minute rest
Pushups to failure (good technique, slow and deep): 11
1:30 rest
Standing Military Press 10 reps @ 41 lbs
30 second rest
Lateral Raises- 15 reps @ 10 lbs

Rest 3 minutes

Circuit 2
Barbell Rows (test)-7 reps @ 91 lbs
Rest 1:00
Arm Step-Ups:40
Rest 1:30
Trap Rows 12 reps @ 36 lbs
Rest 1:30
Dumbell Rows 15 reps @34.5 lbs

Rest 3 minutes

Circuit 3
Bench Press- 14 reps @ 71 lbs
Rest 15 seconds
Seated Shoulder Press 7 reps @ 10 lbs
Rest 30 seconds
Anterior Raises 10 reps @ 10 lbs
Rest 1:15
Bicep Curls- 15 reps @ 41 lbs

6-7 minute cooldown jog

Comments: Really good workout today. It was a good first weights session. I was surprised at how much I was able to bench, and that I don???t seem to have lost much strenght since I stopped lifting. Some of the rests are awkwards, but that was because I was at the mercy of the amount of time it took me to change the weights, so the rest ranged from 15 seconds to a minute and a half. The reason I had to take 20 minutes after the first bench test, was become some guy had to use the basement to replace our water meter, so I had to wait for him to leave.

[400stud]

400stud on August 1, 2004 at 5:14 am #31134

Looks good so far. Can't wait to see how things go for you when the season starts.

[alex]

alex on August 3, 2004 at 3:05 am #31135

Thanks 400.

Friday July 30th, 2004

Lower Body Session 1/10

Warmup: 400 general fitness reps

Deadlift/Good Morning specific warmup

Circuit 1

Deadlift 101 lbs- 15 reps
Good Morning 101 lbs- 15 reps
Front Squat 61 lbs – 15 reps
Running A???s- 30 seconds

Circuit 2

Dumbell Squat 19.5 lbs – 30 reps
Dumbell Lunges 19.5 lbs- 40m
Dumbell Squats 19.5lbs -30 reps
Dumbell lunges 19.5 lbs-40 m

Circuit 3
Countdown 20 squats, 20 lunges, 16 squats, 16 lungers, 12, 12, 8, 8, 4, 4

1 minute rest between excersises, 3 minutes between circuits.

6 minute cooldown jog
20 minute post workout stretch.

Contrast shower immediately post workout

Ice bath 5-6 hours post workout.

Comments: Really good workout, but also made me super sore! I really had to dig deep on some of those squats and lunges.

Saturday July 31st

Off. Starting to get sick unfortunately.Extremely sore from lower weights

Sunday August 1st

Off. Cold has progressed. Lower body still sore.

[alex]

alex on August 3, 2004 at 3:26 am #31136

Monday August 2, 2004

Upper Body Session 2/10

Warmup: 400 Core rep warmup

Bench Press Specific Warmup

Bench Press 2*10, 1*5, 1*6 @ 101 lbs

3-4 minutes rest between sets

Circuit 1
Barbell Rows- 15 reps @ 76 lbs
Trap Rows- 15 reps @ 41 lbs
Dumbell Rows- 15 reps @ 34.5 lbs
Barbell Curls ??? 8 reps @ 41 lbs

Circuit 2
Barbell Rows- 10 reps @ 61 lbs
Trap Rows- 15 reps @ 31 lbs
Dumbell Rows- 15 reps @ 24.5 lbs
Barbell Curls ??? 11 reps @ 31 lbs

1 minute between excersises, 3 minutes between circuits.

Comments: Had a good workout, despite cold. It's amazing how fast heavy lifting can drain you, my chest felt absolutely fried after the heavy bench reps. The circuits were a good muscular endurance workout, plus I got a nice pump. Lower Body lifting tommorrow.

[alex]

alex on August 4, 2004 at 8:19 am #31137

Tuesday August 3

Lower Body Session 2/10

Warmup: 400 general fitness reps.

Deadlift/Good Morning Specific Warmup

*Rest 1 minute between exercises and 3 minutes between circuits.*

Circuit 1

Deadlifts @101 lbs ??? 15 reps
Good Mornings @ 101 lbs ??? 15 reps
Front Squat @ 61 lbs ??? 15 reps

Circuit 2

Deadlifts @111 lbs ??? 12 reps
Good Mornings @ 111 lbs ??? 12 reps
Front Squat @ 71 lbs ??? 12 reps

Circuit 3

Deadlifts @111 lbs ??? 10 reps
Good Mornings @ 111 lbs ??? 10 reps
Front Squat @ 71 lbs ??? 10 reps

Dumbell Squat 19.5 lbs ???20 reps
Dumbell Lunges 19.5 lbs ??? 3 lengths of hall

5 minute cooldown jog.
20 minutes of stretching

Comments: Another good workout. I felt really drained at the end though, my cold is still bothering me, luckily I think it's peaked, so it shouldn't get any worse.

[alex]

alex on August 7, 2004 at 12:45 pm #31138

Friday August 6th

Upper Body Session 3/10

400 Core Rep Warmup

Upright Row specific warmup

Upright Rows: 81 lbs: 1*10, 1*8, 1*5, 1*6
3 minutes rest between sets

Bench Press specific warmup

Circuit 1

Bench Press- 91lbs- 21 reps
Rest 1 minute
Pushups to failure- 14
Rest 15 seconds
Lateral Raises-10 lbs *15

Circuit 2

Bench Press 71 lbs- 10 reps
Shoulder Press- 10 lbs* 12 reps
Anterior Raises- 10 lbs * 12 reps

Circuit 3

Bench Press 51 lbs- 15 reps
Trap Rows 31 lbs- 20 reps
Anterior Raises 10 lbs * 12 reps

3 minutes rest between circuit, about 30 seconds between excersises unless otherwise noted.

Comments: Pretty good workout again today. The thing I was most pleased with was the fact that I was able to do 21 reps @ 91 lbs! Just a week and a half ago I could only do 16, so I am definitely making real solid gains.

[alex]

alex on August 8, 2004 at 1:16 pm #31139

Saturday August 7th, 2004

Lower Body Session 3/10

2 hours pre-workout- 12 minute contrast shower followed by 15 minute stretch

400 General Fitness Rep Warmup

Deadlift/Good Morning Specific Warmup

Good Mornings: 10 reps @ 121 lbs
Stiff Legged Deadlifts: 10 reps @ 121 lbs
Good Mornings: 10 reps @ 121 lbs
Stiff Legged Deadlifts: 10 reps @ 121 lbs
Front Squat: 10 reps @ 71 lbs
Front Squat: 10 reps @ 81 lbs

Rest 2 minutes between all of above excersises.

Rest 3 minutes

Leg Depletion

No rest in between excersises

20 squats, 20 lunges, 16 squats, 16 lunges, 12 squats, 12 lunges, 8 squats, 8 lunges, 4 squats, 4 lunges, 40 squats.

5-6 minute cooldown jog

10 minute post workout stretch

Comments: Good workout again today. I???m starting to feel somewhat stronger in the lower body excersies, and the leg depletion went suprisingly well. I was shocked at how good I still felt after doing my normal leg depletion, and I was surprised I could knock out 40 squats afterwards. Starting to feel really strong.

[alex]

alex on August 10, 2004 at 10:34 am #31140

Sunday August 8th, 2004

Rest, golf 9 holes.

Monday August 9th, 2004

Upper Body Session 4/10

400 Core rep warmup

Bench Press specific warmup

Bench Press: 4*6 @ 111 lbs w/ 3 minutes between sets

Upright Row specific warmup

Upright Rows: 1*8, 1*6 @ 81 lbs w/ 2 minutes between sets

After the heavy stuff I did 5 excersises in a row with very short rest (15-30 seconds)

Pushups: 35
Trap Rows: 18 @ 41 lbs
Dumbell Rows: 15 @ 34.5 lbs
Lateral Raises: 12 @ 10 lbs
Barbell Curls: 12 @ 41 lbs

Comments: I’m extremely pleased with the way the heavy benching went. A few workouts ago I would have really struggled with 111, but now the bar is just flying up (well, maybe not flying, but I’m no longer struggling). My strength really seems to be coming along.

Planning Ahead

I’m taking tommorrow off, and then I will do a full body session on Wednesday. I’m going on vacation Wednesday for about 10 days, so I want to hit the Upper Body and Lower body really well before I leave. I should be able to access a gym on vacation, but I don’t know which days or how often. I’m not gonna stress it too much, but I really want to get at least two full body workouts in when I’m away.

Tuesday August 10th, 2004

Rest, golf 18 holes.

[alex]

alex on August 12, 2004 at 9:21 am #31141

Wednesday August 11, 2004

Upper Body Session 5/10

Lower Body Session 4/10

400 General Fitness Rep Warmup

Bench Press specific warmup

Bench Press: 3*6 @ 111 lbs w/ 3-4 minutes between sets

Upright Row specific warmup

Upright Rows: 3*8 @ 76 lbs w/ 2 minutes between sets

Good Morning/Deadlift specific warmup

Good Mornings 2*10 @ 121 lbs w/ 90 seconds rest between sets
Deadlift: 2*10 @ 121 lbs w/ 90 seconds rest between sets
Front Squats 2*10 @ 81 lbs w/ 90 seconds rest between sets.

Comments: I did a full body workout today, because I’m going on a week long vacation, so training over the next week might be unpredictable, so I wanted to get some work in for the whole body today, in case I can’t access a gym right away. The workout was good, but I think my CNS was still a bit tired from Monday’s heavy Bench session. Towards the end of some of the deadlifts/good mornings, I really felt it in my grip. I’ll probably get a lot of rest over the next few days though, so I should recover fine. Oh and I have no computer access over the next week, so that means no updates to the journal until I get back.

[alex]

alex on August 21, 2004 at 10:36 am #31142

August 12-August 19, 2004

Well I got back from Vacation, and I did manage to get two workouts in while I was away, one full body session and one upper body session. The full body session consisted of Bench Press, Lat Pulldown, and some leg press (squat rack unavailable) and was done on Sunday. The Upper Body session was on Wednesday and consisted of Bench Press, Lat pulldown, and Cable rows. On the bench I worked my way up to 3*3 @ 135, so I am definitely pleased with my progress. That takes care of Upper Body session 7/10 and lower Body session 5/10, so I???m falling a bit behind on the lower body. Friday I will do a lower body strength session, and Saturday an upper body endurance day, along with legs depletion, to catch me up on lower body days. That will put me at 7 lower body session and 8 upper body. I can then do lower body Monday, Upper Tuesday, Lower Thursday, Upper Body (testing) on Saturday, and a lower body lifting session on Monday the 30th, to complete my summer lifting program. I will then start my running Wednesday September 1st.

Friday August 20, 2004

Lower Body Session 6/10

400 General Fitness Reps
Deadlift/Good Morning Specific Warmup

Circuit 1

Deadlift 111 lbs * 15 reps
Good Morning 111 lbs *15 reps
Deadlift 111 lbs * 12 reps
Good Morning 111 lbs *12 reps

Circuit 2

Deadlift 111 lbs * 15 reps
Front squat 71 lbs * 15 reps
Good Morning 111 lbs * 10 reps
Front Squat 71 lbs * 15 reps

Rest 1 minute between excersises and 3 minutes between circuits.

Drills and 15 minute stretch cooldown.

Comments: A good workout. I haven’t done any deadlift/ good morning based stuff for about a week, so I decided not to go too heavy today, just do an endurance based workout to get my body used to it again. It was a really good workout again, I can’t wait to start doing some heavier deadlift based stuff.

[alex]

alex on August 22, 2004 at 12:48 pm #31143

Saturday August 21, 2004

Upper Body Session 8/10
Lower Body Session 7/10

400 General Fitness Rep Warmup
Bench Press specific warmup

Circuit 1

Bench Press- 91 lbs * 20 reps
Pushups- 13
Dumbell Rows: 34.5 lbs * 20 reps
30 seconds rest
Lateral Raises: 10 lbs * 12 reps

Circuit 2

Upright Rows: 61 lbs * 15 reps
Military Press: 31 lbs * 18 reps
30 seconds rest
Trap Rows: 31 lbs * 10 reps
Bicep Curls 31 lbs * 20 reps

1 minute rest between excersises 3 minutes between circuits unless otherwise noted

Leg Depletion

No rest between excersises

20 squats, 20 lunges, 16 squats, 16 lunges, 12 squats, 12 lunges, 12, squats, 12 lunges, 8 squats, 8 lunges, 4 squats, 4 lunges.

Some light jogging/drills, 15 minutes of stretching

Comments: I was a little sluggish today, feeling really sore all over for some reason, particularly in back and hammies. I could tell I was a bit off because my bar speed in the Bench Press warmup was not what it usually is. I might be slightly overtrained, but I don???t think it???s anything serious. I???m giving myself probably until Tuesday to rest and recover, so hopefully I???ll supercompensate and come back stronger. Despite this I still managed to have an okay workout.

[alex]

alex on August 25, 2004 at 9:26 am #31144

Sunday August 22, 2004

Recovery

Contrast Shower + 15 minute stretch
Hot Bath + 15 minute stretch

Monday August 23, 2004

Rest

Tuesday August 24, 2004

Upper Body Session 9/10
Lower Body Session 8/10

400 Core rep warmup
Bench Press Specific Warmup

Bench Press: 131lbs- 2*3, 1*4 w/ 3 minutes between sets

Upright Row Warmup Sets
Upright Rows: 3*5 @ 91 lbs w/ 2 minutes between sets

Deadlift/Good Morning specific warmup

Deadlift (3-4 minutes between sets):
141*5
151*8
161*8

Good Mornings (3-4 minutes between sets):
141*5
151*8
161*8

Comments: Awesome workout! Felt super strong all day and the numbers reflected it. I was a little dissapointed with my first Bench Press set, I really struggled to get the 3 reps, but the next 2 sets I really got fired up and easily completed the required number of reps. I was thrilled with my deadlifts and good mornings! Obviously I was doing way more weight than I have ever done before, but the best part was it felt easy! I felt like I had a lot more left in the tank

Planning Ahead

I will take tommorrow off, and then do a lower body session on Thursday. I will then do my final upperbody session of the summer on Sunday. I will be testing during that session to see how much I have improved since I started. I will then do my last lower body session of the summer on Tuesday August 31. After that I will begin planning ahead my September running program.

[alex]

alex on August 29, 2004 at 1:41 pm #31145

Wednesday August 25, 2004

Contrast Shower, followed by drills and 15-20 minutes of stretching

Thursday August 26, 2004

Summer Extensive Tempo Session 1/3

400 core rep warmup
5 minute jog to field

Extensive Tempo: 8*100 w/45 s between reps
Rest 2 minutes
1*375

Comments: The 100???s were done in 17-18 seconds which is a pretty good pace, and the 375 was done in 1:15. This is my first running session in over a month and it went pretty well. I felt really relaxed and powerful.

Friday August 27, 2004

Upper Body Session 10/10
Lower Body Session 9/10

400 General Fitness rep warmup
Bench Press specific warmup

Testing: Bench Press Strength 7*131 lbs (approx 160 1 RM)
Rest 15 minutes
Bench Press Endurance 22*91 lbs
Rest 5 minutes
Upright Row Strenght: 101*5 (approx 115 1 RM)

Deadlift/Good Morning specific warmup

Deadlifts: 1*10, 1*8 @ 161 lbs/ w 3 minutes between sets
Good Mornings: 2*8@ 161 lbs/ w 3 minutes between sets.

Comments: Good session, I achieved the numbers I expected to achieve in the tests, so I???m happy about that.

Here???s a look at how my test numbers compare now to a month ago.

July 29
Bench Press 1RM= 150
Bench Press reps @ 91 lbs= 16
Upright Row 1RM =109

August 27
Bench Press 1RM= 160
Bench Press reps @ 91 lbs= 22
Upright Row 1 RM= 115

So as you can see, solid improvements all around. I probably added 10-20 lbs to my deadlift as well, but I didn???t test it for safety reason.

Saturday August 29, 2004

Summer Extensive Tempo Session 2/3

400 General Fitness Rep warmup
5 minute jog

Extensive Tempo: 5*250@ 46-47 seconds w/ 2 minutes rest

5 minute cooldown jog, 20 minutes of post workout stretching.

Comments: Another great running session. I feel really good aerobically, it was great to push myself a little in that area, and running on the grass felt awesome. Really happy with the way things are progressing right now. Now that I???ve almost finished my summer program I can???t wait to start planning out my fall program.

[alex]

alex on August 31, 2004 at 1:27 pm #31146

Sunday August 29, 2004

Rest, did a lot of walking though.

Monday August 30, 2004

Lower Body Session 10/10

Good Mornings: 169*5, 131*10, 151- 3*6 w/ 3 minutes between sets
Deadlifts: 169 lbs 1*8, 4*5 w/3 minutes between sets.

Cooldown: 5 minutes worth of various drills

15 minute ice bath 2.5 hours post workout
20 minutes of microstretching 4 hours post workout

Comments: Great session today I was really happy with all lifts. The weight seemed to be getting lighter and lighter as I progressed through the workout, and I wasn???t coming anywhere near failure. I???d estimate that I can probably deadlift right around 250 right now, and I???m happy with that. Tommorrow is a tempo day, Wednesday is a rest day, and I will start with my first accel day on Thursday!

[alex]

alex on August 31, 2004 at 1:28 pm #31147

Sunday August 29, 2004

Rest, did a lot of walking though.

Monday August 30, 2004

Lower Body Session 10/10

Good Mornings: 169*5, 131*10, 151- 3*6 w/ 3 minutes between sets
Deadlifts: 169 lbs 1*8, 4*5 w/3 minutes between sets.

Cooldown: 5 minutes worth of various drills

15 minute ice bath 2.5 hours post workout
20 minutes of microstretching 4 hours post workout

Comments: Great session today I was really happy with all lifts. The weight seemed to be getting lighter and lighter as I progressed through the workout, and I wasn???t coming anywhere near failure. I???d estimate that I can probably deadlift right around 250 right now, and I???m happy with that. Tommorrow is a tempo day, Wednesday is a rest day, and I will start with my first accel day on Thursday!

[alex]

alex on September 3, 2004 at 2:04 pm #31148

Tuesday August 31, 2004

Rest, unfortunately was impossible to get Aerobic session done, I will make up for it tommorrow though.

Wednesday September 1, 2004

Summer Extensive Tempo Session 3/3
September Aerobic Development Session #1

2.2 km warmup run (done in 9:01)

7*250 in 45-46 seconds with 1:15 between reps

1 km cooldown jog (done in 4:40)

Comments: Great session today! I am extremely pleased with where my aerobic fitness is at currently. I pushed myself on the warmup run definitely, the pace was tough, but certainly not unmanagable. Hopefully towards the end of my September aerobic development session I???ll be doing that warmup run in around 8:30. I am looking forward to tommorrow???s session as well, hitting the track for the first time in 6-7 weeks for an acceleration session! Should be interesting to see how weights have affected my acceleration abilities. I won???t be going too hard tommorrow since it???s my first speed session of the season, probably only 95% for most of the reps. Then I will come home and hit the weights. Looking forward to it.

[alex]

alex on September 3, 2004 at 2:12 pm #31149

Thursday September 2, 2004
September Accel Dev. Session #1

Warmup: 1800 meter jog
2*20 meter ???shuffle jacks??? each side
Light 30 meter buildups
5-10 minutes of stretching
Buildups

Workout:
2*15m standing start w/ walkback rest
Rest 90 seconds
2*15m from stomach and back w/walkback rest
Rest 90 seconds
2*15m from standing start w/ walkback rest
Rest 90 seconds
2*15m from stomach and back w/walkback rest

Rest 5 minutes

2*20m w/walkback rest (2.62, mistime)
Rest 5 minutes
2*30m w/walkback rest (3.62, 3.66)

Total Volume: 220m

45 minutes later???

Weights: Bench Press- 3*5 @ 121 lbs
Upright Row-3*6 @ 81 lbs
Good Mornings- 2*8 @ 151 lbs
Deadlifts- 4*6 @ 169 lbs

15 minute ice bath 2 hours post workout
20 minutes of microstretching at night.

Comments: Awesome workout today! This was my first sprinting session in about a month and a half and it was awesome. I felt super powerful on the track today, the weights really seem to have improved my power. I felt like I was floating effortlessly over the track.

[alex]

alex on September 4, 2004 at 1:41 pm #31150

Friday September 3, 2004

September Aerobic Development Session #2

Warmup:
400 general fitness reps
7 minute jog

Workout: Extensive Tempo

4*100 w/30 seconds rest (21, 20, 19, 18)
Rest 1 minute
3*300 w/1:30 rest (1:01, 59, 56)
Rest 2 minutes
4*100 w/30 seconds rest (18, 17, 17, 17)

Cooldown: 1 km jog home (4:30), followed by 20-25 minutes of stretching

Comments: Quite sore today after first sprint workout yesterday, especially in the hamstrings, calves, and upperback. I shouldn???t get sore after sprinting from here on out though. The plan for the next few days is as follows.

S4: Rest, probably a bit of golf (Contrast shower +Microstretching)
S5: Accel Dev Session 2 (2*4*20, 4*30 @ 95% (2.6???s, 3.7???s) +Weights)
S6: Aerobic Development Session 3 (Warmup: 400 General Fitness reps, 3 km Timed XC run (Goal Time- 13:00 or better)-Workout: 5*300 @ average under 1:00 w/ 1:30 between reps)-Cooldown: Jog 1 km home (4:30 or better)

[800prince]

800prince on September 5, 2004 at 9:53 pm #31151

what are good mornings? I know but do you? You should do them with about 1/5 of what you squat. Not the same weight. If you actually did good mornings with 169 your back would snap like a twig. Mine would too. Just use the bar.

[alex]

alex on September 6, 2004 at 3:34 am #31152

Yes, I might be naming that particular excersise wrong. I do good morning like a deadlift except I keep my legs much straighter. What is that called?

[alex]

alex on September 6, 2004 at 3:46 am #31153

Okay, sorry my bad, just did an internet search and found out that what I’ve been calling good mornings are actually stiff legged-deadlifts. So if you see anything above that says good mornings it’s actually a stiff legged-deadlift. From here on out I will name my excersises right though!

[800prince]

800prince on September 6, 2004 at 8:11 am #31154

Okay that makes sense they’re basically the same except, they’re is much more torque in a good-morning, so you can only do about 1/3 of what you sldl.

[alex]

alex on September 6, 2004 at 12:40 pm #31155

September 4, 2004

Golfed 9 holes

September 5, 2004

Accel Dev. Session 2

Warmup: 1350 meter jog
2*20m shuffle jacks
2*12 lunges
Some light drills
Buildups
5-10 minutes of stretching
Buildups
2*20m (standing start) w/walkback rest (2.8x, mistime)
Rest 3 minutes
2*20m (1 pushup start, 1 lying on back) w/walkback rest
Rest 5 minutes
2*20m (standing start) w/walkbafck rest (2.65, 2.72)
Rest 3 minutes
2*20m (1 pushup start, 1 lying on back) w/walkback rest
Rest 7 minutes
2*30m (standing start w/walkback rest (3.77, 3.76)
Rest 5 minutes
2*30 (standing start) w/walkback rest (3.77, 3.73)

1 lap cooldown jog

30 minutes later-Weights:

Bench Press: 131 lbs- 3*3
Upright Rows: 81 lbs- 3*5
Deadlifts: 181 lbs- 5*5

Comments: Pretty good session today. All the sprints were done at 95%, with a heavy emphasis on relaxation. I didn???t feel too fried at the end of this session, I felt like I still had more in me. Golfed 9 holes this evening, so I???m a bit tired now, but I???m looking forward to tommorrow???s session. The weights went pretty well today, I???m progressing steadily in all lifts. My plan is to be relatively aggressive with the weights throughout the fall, then back off a little bit once the season starts, just maintaining the strength I???ve gained.

[alex]

alex on September 19, 2004 at 5:30 am #31156

Okay, it’s been a LONG time since I’ve posted in this journal. I have been training as much as ever, but with school and stuff I’ve hardly had a spare moment to post. Here’s the last 12 days plus planning and other stuff.

September 6, 2004

Aerobic Development Session #3

400 General Fitness Rep Warmup

2 mile timed X-Country run: 13:52

Rest 7 minutes

5*300 w/ 1:30 between reps:

1:02.9
56.5
58.8
1:01
57.9

Jogged/Walked 1 km home
20-25 minutes of post workout stretching

Comments: This was a super challenging workout from start to finish. I pushed myself really hard on the XC run at the start, and then fought my way through 5 grueling 300???s. Definitely the toughest aerobic workout I have done this year.

Tuesday September 7th, 2004

Rest

Wednesday September 8th, 2004

Accel Dev Session #3

Warmed Up

Speed Work (testing): 2*2*30, w/walkback between reps, 6 minutes between sets

3.68, 3,66, 3,73, 3.69

2*60 w/10-12 minutes rest

7.02, 7.09

Weights: Bench Press- 131 lbs 3*3
Upright Row- 81 lbs 3*6
Deadlift- 191 lbs 3*5
SLDL- 161 lbs 2*6

Comments: Okay, not my best workout today. I was feeling a little bit tired still, I don???t know from what, but definitely not my sharpest. The 30???s were okay, they were about where I expected them to be, the 60???s were a little slow, but I guess I should have expected that considering I have done no MaxV work to this point. Anyways I tried something stupid during this workout, I tried to stretch my stride longer, because The time I was getting during my 30???s indicated that it was working, but then it completely screwed me up in the 60???s, so I???ve learned my lesson to never try that again.

Thursday September 9th, 2004

Aerobic Development Session #4

Worked out with XC team today, which I will be doing from time to time. It was a super easy workout, just 20 minutes of very light jogging, followed by 6*70m strides w/walkback recovery, then some drills. It was a very light aerobic session, but I guess it???s a decent rest , especially after Monday???s killer Aerobic session.

Friday September 10th, 2004

Accel Dev. Session #4

Warmed Up

Workout: 2*(2*2*20) @ 95% w/ walkback between reps, 2 minutes between subsets, and 4 minutes between supersets. The starts were varied, some standing, some from pushup, some on back etc. They were all super relaxed and I only timed a few of them, but the times were very fast considering how little effort it felt like. Low 2.6???s for a few of them

3*2*30 w/ walkback between reps and 5 minutes between sets. All times were in the 3.75-3.85 range, and were all extremely relaxed as well.

Weights: Bench Press- 126 lbs *5 reps, 131 lbs *4 reps, 136 lbs *3 reps
Upright Rows- 1*6 @ 81 lbs, 2*5 @ 86 lbs
Deadlifts- 191 lbs * 6 reps, 201 *5 reps, 211 * 5 reps, 221 * 3 reps
SLDL- 1*8 @ 161 lbs, 1*6 @ 181 lbs

Comments: Excellent workout today all around. All the sprints were super relaxed, I felt like I had a lot more left in the tank. I really pushed myself hard in the weightroom, going really heavy in all lifts, it felt good. My strength is improving rapidly. My CNS is a little bit fried now, so no more speed until Monday, hopefully I???m nice and fresh by then.

Saturday September 11, 2004

Aerobic Development Session #5

400 core rep warmup

2.1km timed XC run 8:32

4*550 w/ 3 minutes between reps

1:50.5
1:50.2
1:51.5
1:53.4

Avg= 1:51.4

Comments: Really good workout today. It was quite challenging, but not killer, the perfect intensity for what I was trying to accomplish really. I started my XC run a tad slow, but finished really strong, the first kilometer in 4:15 and the last 1.1 km in 4:15 as well. The 550???s were sort of tough (at the time, in retrospect not so bad), but they actually seemed to get easier as I went, well at least they weren???t getting harder.

Jog/ Walk home cooldown
20 minutes post workout stretching

Planning Ahead

Well I???m feeling great right now as I type this. I???m taking tommorrow off, playing in a father/son golf tournament just for fun. On Monday I???m hoping that I???ll be fresh enough to do some very high quality speed work (if my strenght levels are an indication I hope for a PB). I hope that I???m able to crack 3.60 hand for a 30, hopefully on a regular basis by the end of this training stint. On Tuesday, I???ll do a moderately challenging aerobic session, then I???ll probably either do speed or go to an XC practice, depending on how I feel.

Goal Setting

Okay from now till the end of September I want to do 7-8 more accel sessions, and a few more Aerobic sessions. I want my 30???s to be consistenly 3.60-3.65, with the occasional 3.5. I want to run 3 km in less than 12 minutes for sure, but I don???t know how low I???ll be able to go yet, I???ll get a better idea once I actually run the race.

Sunday September 12th, 2004

Golfed 9 holes, in cold wet weather, so it was kind of tiring

Monday September 13th, 2004

Couldn???t do speed today unfortunately, because I had a driving lesson in the evening and lots of homework. I did get an aerobic session done though.

Aerobic Development Session #6

2.2 km timed XC run: 8:56
5*4*100 in 17 seconds w/ 30 seconds between reps and 1 minute between sets.
1 km jog home cooldown (4:06)
20 minutes of post workout stretching.

Comments: Excellent session today. My fitness feels great, the 8:56 felt like nothing, I never really exceded my comfort level. The 100???s went well, and I felt full of energy when I ran home, so my aerobic fitness is definitely coming along well. On a side note though, school has started, and I am tired! Only got 53 hours sleep total in the last week, which maybe isn???t that low for some of you, but for me it is. Really tired.

Tuesday September 14, 2004

Accel Dev. Session # 5

Warmed Up

6*20, varied start positions(times between 2.60 and 2.65)
5*30 (3.70, 3.65, 3.70, 3.62, 3.71)

Pullups: 1*2, 1*3
Chinups: 1*4

Bench Press: 7*121, 6*126, 5*131
Upright Row: 2*81*6
Deadlifts: 211*6, 231*4, 231*3
Good Mornings: 181*8, 181*6

Comments: Solid workout today, but I???m still looking for that big breakthrough in my times. On the reps where I got 3.6???s I really focused on not popping up so soon, not forcing myself to stay down, but just not coming up unnaturally early. The weights went well, I did some pullups, and as you can see my pullup stregth obviously sucks, but should get better quickly once I get used to them.

2 Week Review

Total Training days: 11 (5 accel dev. 6 Aerobic)
Total Rest days: 3
Total speed volume: 1350m
Total Extensive Tempo Volume: 9150m
Total XC running volume: 17.2km
Total Weight Room Sets: 56

Comments: Pretty solid two weeks although I???m feeling a bit burnt out right now. I???ll have to be careful not to overdo things over the next 2 weeks. I???ll probably do a similar volume, but less CNS work and more aerobic work.

Wednesday August 22, 2004

Aerobic Development Session #7

Practiced with XC team again today. We did 30 minutes of running in total, but this time we were allowed to go at our own pace, so I pushed myself pretty hard throughout the whole thing, probably got in about 5-6 km. My achilles really started burning, but I fought through and in the end it wasn???t that bad. Afterwards we did some form drills and 6*60 striding.

Thursday +Friday

Feeling burnt out all around, so I just rested. I think it???s lack of sleep and school stress more than overtraining that???s making me feel this way, because I think the training load is pretty reasonable. Things should settle down next week.

Saturday September 18, 2004

Warmed Up

2*20 w/walkback rest (2.65, 2.57 (New PB))
Rest 2 minutes
2*20 w/walkback rest from varied start positions (untimed)
Rest 2 minutes
2*20 w/walkback rest (2.58, 2.60)

Rest 8 minutes

7*30: 3.67, 3.68, 3.73, 3.67(probably 3.63-3.64 stopped it late), 3.58 New PB, 3.59, 3.60

Pullups: 4*3, 1*2
Bench Press: 131 lbs- 2*5, 1*4
Deadlifts: 231 lbs- 1*5, 2*4
SLDL???s: 161 lbs- 1*8, 1*6

Comments: Awesome session today! Not only did I set 2 new PB???s I also learned a ton. The 30???s started out mediocre, the first 4 were okay, I could tell I had made some progress, but not much. I figured I might be pushing it too much, so on the 5th rep I told myself to hold back some, and just make a nice natural transition. 3.58! That excited me. I was going to call it a day but I still felt good and fresh, so I did 2 more and they were 3.59 and 3.60!! I was really jacked up after that, this is the breakthrough I was looking for. I learned a few things in this session too.

1) It is far better to be undertrained then overtrained. Everytime I take 2 days in a row off I usually smash a PB and have a great session. I think most of the time before I was overtraining slightly, and wasn???t letting my body adapt to the point where it could go FASTER, not just the same speed as before. For the next little while I???m going to be more conservative with my training load and see what kind of gains I make.
2) Relaxation is everything! As soon as I started ???holding back??? I started breaking PB???s. I always say this but I never seem to learn.

Planning Ahead

Here???s my plan for the next little while

S19: Aerobic Session (2.1km XC run better than 8:30, 4*550 w/3 minutes rest averaging under 1:51)
S20: Rest
S21: Light speed day (300m some submax, some max)
S22: XC race 3km (hopefully under 12:00 minutes)
S23: Light Aerobic workout (2.2km easy XC run 9:00, 4*5*100 tempo in 17s)
S24: Rest
S25: Speed (300m, mostly maximal, trying to get 30???s consistenly below 3.65 w/occasional 3.5)
S26: Aerobic Session
S27: Rest
S28: Light Speed Day

That will bring my totals for this 2 week period to 4 speed sessions, 5 aerobic session, and 5 rest days.

Sorry for not posting for so long, in the future I will update this thing far more regularly!

[alex]

alex on September 20, 2004 at 6:39 am #31157

Sunday September 19, 2004

Aerobic Development Session #8

400 general fitness rep warmup
2.1km timed XC run: 8:08!

4*100 in 17 seconds w/30 seconds rest
Rest 1 minute
1*300 in 54 seconds
Rest 1:30
1*550 in 1:44
Rest 3 minutes
1*300 in 54 seconds
Rest 1:30
4*100 in 17 seconds w/30 seconds rest

Walk/jog home

20 minutes post workout stretching

Comments: Great session today. That XC run at the start was a real killer, I did it 22 seconds faster than I did 8 days ago though, so things are going well. The tempo part of the workout went well too, I was really surprised at how fast I went in the 300???s and the 550, with not too much fatigue. Considering that this was all done after the XC run I would say I???m in pretty good shape! The bad news is that I seem to be coming down with a cold, hopefully it goes away pretty quickly.

[alex]

alex on October 4, 2004 at 2:42 am #31158

Monday September 20, 2004

Rest

Tuesday September 21, 2004

Accel Dev. Session #7

Warmed Up

6*20(2.55-2.7), 5*30 (3.7-3.85)

3*3 pullups

Comments: Dissapointing workout, but I???m not too concerned. I think the results of this workout are due to CNS fatigue, my cold (which contributes to the CNS fatigue), and the fact that the runs were 95%ish. I???ll give myself plenty of rest before the next CNS session and hope that I rebound.

Wednesday September 22, 2004

Aerobic Development Session #9 (XC race #1)

Comments: Today was my first XC race! It was about 4 km long, and moderately hilly. I didn???t do too bad, I finished 10th out of 78 competitors in my age group, which isn???t bad considering I???m a 400 runner who has never really trained specifically for XC. The whole race took me 17 minutes, it was two laps of a course that was about 2 km long. The first lap I was feeling okay on, and even the beginning of the second lap I was doing fine, but there???s this hill that???s about 300m long at the beginning of the second lap that absolutely killed me. After that it was a big time struggle, but I held my pace pretty well. Coming through to the finish line I was exhausted, and just trying to hold my position, but some guy behind me was trying to outkick me, so I really had to turn on the afterburners and hold him off. It was intensely painful, like the end of a 400, but all in all I would say it was a excellent workout.

Thursday September 23, 2004

Aerobic Development Session #10

1 km warmup jog
4*275 (43-46s) w/ 1:15 rest
1 km cooldown jog

Comments: This was a pretty tame aerobic session. I???ve been pretty sick lately, with both the cold, and something that seems like a mild stomach flu, plus lots of school stress, so my training has been a little bit affected. Going to take a couple rest days to regroup.

Friday September 24, 2004

Rest, although I played a rather intense game of jackpot with friends and walked a lot

Saturday September 25, 2004

Big time rest day. Nice contrast shower, some microstretching, good food all day, tons of sleep, not much homework, this day should get me back on track for some high quality CNS work tommorrow.

Sunday September 26, 2004

Accel Dev Session #8

Warmed Up (slightly abbreviated)

6*20: (between 2.57 and 2.60 for the most part)
7*30: 3.63, 3.67, 3.72, 3.69, 3.71, 3.75, 3.81

Pullups: 3*3
Bench Press: 131lbs 2*4
Deadlifts: 231 lbs 1*5, 251 lbs 2*3
Stiff Legged Deadlifts: 181 lbs 1*8

Comments: Hmmm, interesting workout today, there were several positives and negatives. I???ll get the negatives out of the way first. My 30???s were somewhat inconsistent, and I seemed to have trouble applying power effectively. The last two reps really sucked as well. My Bench was also pretty bad today, but that was a result of screwing with my technique on the first set, which drained me for the second set. Okay, now to the positives. If you exclude the last 2 reps the times were actually fairly decent, not great, but since I???m recovering from my cold still, they were acceptable. The first rep was downright excellent. My goal is to get my 30 consistently (7-8/10) under 3.65, with the occasional time under 3.6. I???m close to that. Another positive was that my deadlift was excellent today, I went way heavier than ever before, and I didn???t feel like I was struggling that much.

Monday September 27, 2004

Aerobic Development Session #11

2.2 km XC run: 9:10 (took it real easy)

4*100 w/ 30 seconds between reps @ 16-17s
1 minute rest
3*300 w/ 1:30 between reps @ 54, 54, 53
4*100 w/30 seconds between reps @ 16s

Jog 1 km home (4:14)

Comments: Excellent workout today. My aerobic fitness is huge right now. The 300???s were awesome, the times were good and they didn???t feel all that hard. Great stuff.

Planning Ahead

My fitness is coming together, it will be interesting to see how things go once I begin MaxV work on the track, and I???m also strongly considering starting some longer lactic work, although this week I???ll really have to play things by ear. I do know what I???ll be doing the next 3 days though.

Tuesday: Rest
Wednesday: XC race 4km (I hope it???s actually 4 km this time, if they measure it the same way as last time it might be between 5 and 6).
Thursday: Track with Alex (first time of the year;no idea what to expect).

Tuesday September 28, 2004

Rest

2 Week Review

Total Training days: 8 (3 accel dev. 5 Aerobic)
Total Rest days: 6
Total speed volume: 930m
Total Extensive Tempo Volume: 4750m
Total XC running volume: 15.3km
Total Weight Room Sets: 24

Comments: Damn, I knew I had lowered the volume somewhat over the last couple of weeks, but I didn???t realize it was that much. I think it was good though, it gave me a chance to unload, and I do feel like I???ve gained some fitness. I???ll try to get the volume back up a bit over the next 2 weeks though.

Wednesday September 29, 2004

Aerobic Development Session #12 (XC Race #2)

Comments: Well the race today was 4.5-5 km long, and I finished 19th out of 70-80 people. I ran decent, although perhaps too conservative. I have never really raced this far ever, so I took it out at a pace I knew I could handle. It was definitely somewhat painful, but not nearly as painful as last week. I gained about 5 positions when I kicked in the last 100 meters or so. My only regret in this race is that I didn???t suck it up and kick earlier. I think if I had lengthened my kick by 100 meters or so, I could have gained a few more positions. Oh well live and learn.

Thursday September 30th, 2004

Aerobic Development Session #13

Today was the first track practice of the season with my coach. It shouldn???t interfere with my other training too much as it???s only 2 days a week until November. We basically just went through an extended version of our warmup, with lots of drills over relatively long distances. I tweaked my right glute slightly, but not too seriously. After we went through the warmup we did 8*100 strides across the field, where we gradually accelerated for 30 meters to about 80% held it for 40 meters, then decelerated the remaining 30. We would then jog/walk about 20 meters and repeat. It wasn???t very hard, but the rest was so short, that it was slightly more challenging then I expected. We did a cooldown after that. When I got home I didn???t feel like I had gotten much of a workout, so I decided to hit the weights (bodybuilding style). Since I was doing it bodybuilding style I used higher reps, and less rest than normal. I did a wide variety of excersises, 11 sets total.

Monthly Review/Planning (September)

September was a fairly succesful month for me I would say. My strength and aerobic fitness levels have skyrocketed, and my speed over 30 has been very consistent. I think my speed development was held back slightly by all the aerobic work I was doing, but in October I will be transitioning out of that, and be moving to more MaxV work. The fitness work will get more specific, and the extensive tempo won???t be quite as intense, but there will be lots of intense lactic/hill days. This is still my GPP though, so I don???t have to be too concerned about getting too specific just yet. Now is the time to lay down an excellent foundation (which I have been doing). I have many many months to perfect my speed from 0-60, but it is important that I get my aerobic/lactic fitness and conditioning base layed down by the end of October, so that is my priority. I have really been putting a heavy emphasis on Aerobic conditioning, in the last month or so, and I will continue to do so for the next couple of weeks, however once I hit about mid-October, I will begin to de-emphasize the aerobic stuff a bit, and focus on speed and lactic work. As I transition into my SPP, which starts in November, I will be doing much more specific work. Lots of Max speed work from 40-70 and flying 20 type stuff, along with hard lactic stuff. For the lactic stuff I was mainly thinking of split runs for most of November. I???ll see how far I can progress with those before I move into full SE runs in December.

Friday October 1st, 2004

Rest (Golfed 9 holes). Man I was exhausted today. I???m going to start keeping track of my sleep again, because I just don???t seem to be getting enough during the school week, and it seems to be getting worse.

Saturday October 2, 2004

Sleep: 10 hours

Strength Endurance Workout (Hills) #1

Warmup: Jog 7 minutes, then did a wide variety of drills up a moderately steep hills. The drills were technique and plyometric/GS type stuff. We did quite a few sets, I think it was really good for both my power and conditioning. This went on for about 30 minutes before we went over to the ???big hill??? (about 50 meters long). We would sprint up the hill, and jog/walk back down. At the bottom of the hill we would do 10 crunches and 10 pushups. Afterwards we did a 2 lap cooldown. When I got home I did about 15 minutes worth of stretching, then a few hours later I had a contrast shower, did some drills, and lightly stretched for another 15 minutes.

Comments: My only comment is that I???m in great shape, and I was really flying up those hills. Even though I felt a little bit tight and sore before the workout, by the time we started running up the hills, I was almost full out sprinting. It felt great.

Sunday October 3, 2004

Sleep: 10 hours

Aerobic Development Session #1

1650m warmup run (6:42)
4*5*100 in 18s w/ 30 seconds rest between reps, 1 minute between sets
1 km cooldown jog (4:20)
35 minutes of post workout stretching

Comments: I am extremely sore from yesterday???s hill workout. This was a pretty good session today, not to challenging, but it???s only real purpose was to help me recover, and get a light aerobic workout, which is what it did. I stretched for extra long afterwards, and I???ll probably microstretch later this evening, to try and get as loose as possible for tommorrow???s speed session.

[alex]

alex on October 4, 2004 at 2:49 am #31159

Planning Ahead

Alright, here???s what I???ve done so far in this two week cycle, and here???s what I???m thinking of doing.
S29: Aerobic Development (XC Race)
S30: Aerobic Development
O1: Rest
O2: Strenght Endurance (Hills)
O3: Aerobic Development (Extensive Tempo)
O4: Speed (100% distances from 20-40 meters, total volume low-mid 200???s) + weights
O5: Rest
O6: Aerobic Development (XC Race)
O7: Aerobic Development (some sort of tempo? Either extensive/intensive)
O8: Rest
O9: Strenght Endurance (Hills)
O10: Extensive Tempo
O11: Speed (same as O4)
O12:Rest

Obviously the speed volume is very low with only 2 sessions in two weeks, however I should be able to ramp up the speed volume once the Cross Country season ends.

[alex]

alex on October 7, 2004 at 8:51 am #31160

Monday October 4, 2004

Speed Session #1

1*20 (in sweats and long sleeved shirt)-2.62
3*40- 4.75, 4.8x, 4.93
2*Flying 20-2.17, 2.23

Pullups-3*3
Bench Press- 131 lbs- 5 reps
136 lbs-4 reps
141 lbs- 3 reps

Deadlifts: 5*231, 2*3*251
Stiff Legged Deadlifts:2*10 @161

Comments: Hmmm, an interesting workout today. I was extremely happy with my first 40, it felt absolutely great, I was super explosive and fast throughout the whole rep. Unfortunately after that first rep, I just didn???t seem to have the same pop as I had, I felt absolutely fried. This taught me something though, that if I bang out a huge PB and I feel fried, I should probably either end the session, or do the remainder of the reps at 95%. Good lesson to learn.

Tuesday October 5, 2004

Rest

Wednesday October 6, 2004
Aerobic Development Session # 2 (XC Race)

Comments: Well it was like a 6 kilometer race, and I came 15th this week out of 70-80, which I was satisfied with. The unfortunate thing is I got some really nasty blisters on both my feet which really bother me for pretty much the whole race. The race actually didn???t feel that tough aerobically, it was just exhausting because it was so damn long.

[alex]

alex on October 16, 2004 at 10:04 am #31161

Thursday October 7, 2004

Bodybuilding Circuit #1

Just did 12 sets worth of bodybuilding type excersises (high reps, medium-low rest). It went pretty well, got pretty challenging towards the end. My blister is really bad though now.

Friday October 8, 2004

Rest

Saturday October 9, 2004

Speed Session #2

20: 2.62 (in sweats and long sleeved shirt)
40: 4.83
Flying 20: 2.17, 2.13

Split 300 (100+100+100 w/ 90s rest)

100: 11.87
100: 12.33
100: 12.67

Total: 36.87

Comments: Decent workout today. I was happy with the flying 20???s, because even though my blisters were bothering me I ran them both very relaxed, and relatively fast. The split 300 really revealed how much work I have to do on the lactic end of things.

Sunday October 10, 2004

General Fitness Circuit #1

Just did my usual 400 GF rep warmup, pretty uneventful

Monday October 11, 2004
Speed Session #3

4*20: Don???t remember all times, but I set two new PB???s of 2.52, and 2.50.
Flying 20: 2.23 (boo)

Split 600 (300, rest 4 minutes, 200, rest 75 seconds, 100)

300: 41.14
200: 26.97
100: 13.10

Total: 1:21.21

Tuesday October 12, 2004

Rest

Wednesday October 13, 2004

Bodybuilding Circuit #2
Day 1/33

400 core rep warmup (much more intense than usual)
Depletion Pushups: Set 1-45
Set 2-15
Set 3-9

Circuit 1

Barbell Rows- 66 lbs*15 reps rest 90 seconds
Trap Rows- 36lbs*15 reps rest 60 seconds
Dumbell Rows- 34.5lbs*15 reps rest 60 seconds
Barbell Curls ??? 31 lbs *15 reps

Rest 3 minutes

Circuit 2

Bench Press- 61lbs*20
Lateral Raises- 10lbs*15 30 seconds rest
Anterior Raises- 10lbs*12 30 seconds rest
Dumbell bent over raises-5 lbs *12 reps 30 seconds rest

3 minutes rest

Circuit 3

Deadlift- 15
SLDL- 12
Deadlift- 12
SLDL- 12

All deadlift/SLDL reps at 131 w/60 secons rest

Legs Depletion
1 Countdown (20squats, 20lunges, 16, 16, 12, 12, 8, 8, 4, 4) no rest in between anything

20 minute post workout stretch.

Thursday October 14, 2004

Extensive Tempo/Circuit day #1 (AD#3)
Day 2/33

Today I trained with my club. We went inside because it was raining like crazy outside. Fortunately my blister seems to be improving, so I???m very happy about that. The warmup went very well, we did some extra drills, just because it???s early in the season and our coach wanted us too. After the warmup we did 5 sets of Running A???s for 30 seconds per rep, with a 1 minute recovery. After that we did a circuit. The circuit involved a 150 meter run (about 60%), 2 flights of stairs, 1 50 meter jog, then we did 10 crunches, 10 pushups, 10 arm step-ups, and 5 lateral bench hops. We did the whole circuit five times. It???s was actually a bit more challenging than it sounds because we literally took absolutely no rest throughout the whole thing, we basically raced from one excersise to the next. It wasn???t killer though, a pretty good low intensity workout. For a cooldown we did 600 meters of running, doing 50 meters at tempo pace, followed by a 50 meter jog. Then I stretched for like 5-10 minutes.

Friday October 15, 2004

Aerobic Development #4

Warmup-1500m jog

4*100 w/ 30 seconds rest (done in mid16s)
Rest 90s
1*300 w/ 90s rest after (done in 52)
1*550 w/ 180s rest after (done in 1:41)
1*300 w/ 90s rest after (done in 53)
4*100 w/ 30 s rest (done in low 16???s)

Jogged 1 km home

Stretched for 20 minutes

Comments: Awesome workout today! I was really flying through all of these reps, and the great thing is they didn???t even feel all that tough. I have to force myself to keep progressing in these tempo workout. Eventually I want to be able to do this workout with the 100???s in 15, the 300???s in sub 50, and the 550 in sub 1:40. I???ll know I???m in great shape when I can do that without having to kill myself.

[alex]

alex on October 17, 2004 at 8:05 am #31162

Saturday October 16, 2004

Speed Day #4[/u]
Day 4/33

Warmup
1800m warmup jog
2*20m shuffle jacks
2*12m lunges
2*30m relaxed buildup in flats
5-10 minutes of stretching
2*30-40m relaxed buildups in flats
2*40m relaxed buildups in spikes

Workout
2*20m hard sprints w/3 minutes in between (2.58, 2.53)
2*40m @100% w/8 minutes in between (4.82, 4.83)
2*Flying 20 @100% w/10 minutes in between (2.12, 2.14)

4*150 w/5 minutes rest (20.1, 18.8, 18.5, 18.6)

Cooldown tempo/jog

3 hours later

Weights: 7 minutes of general bodyweight work (I warmed up really quick because it was my second session of the day)

Bench Press: 121 lbs 2*6, 1*5, w/90 seconds rest between sets
Deadlifts: 161 lbs 1*10, 181 lbs 2*8 w/ 90 seconds rest between sets
SLDL???s: 131 lbs 3*12, w/90 seconds rest between sets.

Microstretching a few hours later.

Comments: Really really solid workout today. The times on the short sprints were good, not great, but they were consistent which is something I???ve been lacking this year. The times were actually pretty good I guess considering how tough my tempo session was yesterday. I was particularly happy with the Flying 20???s they seem to be coming around. The 150???s went well, except I cruised way to much on the first one as evidenced by the time, but the other three were good, and it wasn???t that tough. I felt like the lactic acid would have made a weights session immediately after useless, so I pushed it back 3 hours.

[alex]

alex on October 18, 2004 at 12:46 am #31163

Sunday October 17, 2004

Circuit day #2
Day 5/33

Warmup: 900 meters jogging, followed by light stretching. We then did 4*20 shuffle jacks up a slope, 5*20m lunges, 5*20 bunny hops, and 5*20m two legged power jumps.

After that we started into our circuit. The circuit started at the bottom of a long flight of stairs (about 25), Followed by 10 burpees, followed by another flight of stairs, followed by about 600m of jogging, some of which was up a slight incline. We did the whole circuit six times, each time through took about 4:15-4:30. It was a little bit tiring, but in retrospect it was actualy pretty easy. My blister started to flair up a bit unfortunately, but the pain went away immediately after the workout, so I think they???re fine. I stretched for about 15 minutes afterwards.

[alex]

alex on October 21, 2004 at 4:30 am #31164

Monday October 18, 2004

Rest

Tuesday October 19, 2004

Speed Day #5
Intensive Tempo Session #1
Day 6/33

Warmup: 400 General fitness rep warmup
Stretching
Light drills
Jog 1 km
4*30m buildups in flats
2*40m buildups in spikes

4*30 @ 95% w/walkback rest (times between 3.70-3.80)
Rest 5 minutes
2*50, 2*30 @ 95% w/walkback rest (6.03, 6.00, 3.69, 3.72)
Rest 3 minutes

6*200 w/4 minutes rest in between (28.7, 27.8, 28.4, 28.5, 28.4, 28.5)

Cooldown: Light jogging, 3 minutes on stationary bike

Comments: Awesome workout today. The sprints went extremely well, they were all perfectly relaxed, and the times were actually suprisingly fast considering how easy they felt. Also, my fitness is decent, because after the walkback rest I felt pretty much fully recovered, so that???s a great sign. The tempo went great too, I have never done that workout as well as I did it today! Awesome sign, considering that???s only my first intensive tempo workout of the season. As I progress through the season, I???ll intensify this workout by adding reps (up to 8), then by shortening the rest and doing them faster. My goal for the next time I do this workout is to do 8 reps, at the same pace (averaging under 28.5). I will also do a similar progression with intensive tempo 300???s, and pyramid type stuff.

[alex]

alex on October 21, 2004 at 8:32 am #31165

Wednesday October 20, 2004

Bodybuilding Circuit #3
Day 7/33

400 core rep warmup (much more intense than usual)
Depletion Pushups: Set 1-51
Set 2-18
Set 3-10

Circuit 1

Barbell Rows- 66 lbs*15 reps rest 60 seconds
Trap Rows- 36lbs*15 reps rest 60 seconds
Dumbell Rows- 34.5lbs*15 reps rest 60 seconds
Barbell Curls ??? 31 lbs *15 reps

Rest 2 minutes

Circuit 2

Bench Press- 61lbs*25 Little to no rest
Lateral Raises- 10lbs*12 little to no rest
Anterior Raises- 10lbs*8 Little to no rest
Dumbell bent over raises-5 lbs *12 reps

3 minutes rest

Circuit 3

Deadlift- 15
SLDL- 12
Deadlift- 12
SLDL- 12

All deadlift/SLDL reps at 131 w/60 secons rest

Legs Depletion
1 Countdown (20squats, 20lunges, 16, 16, 12, 12, 8, 8, 4, 4 + 20 squats at the end) no rest in between anything

20 minute post workout stretch.

Comments: Decent workout today, similar to the one I did last week but I cut the rest in some places, and I did more reps at certain excersises. It felt about the same difficulty as it did last week, but last week i was fresh, this week I was still pretty tired from the speed/lactic work I did last night. If I was fresh this workout would be a breeze.

[alex]

alex on October 22, 2004 at 9:28 am #31166

Thursday October 21, 2004

GS day #2
Day 8/33

Another workout with the club today. I don???t know what to even classify it as really. It was a pretty slack workout, but I worked out hard the two previous days, so the low intensity was somewhat welcomed. We did our usual warmup, but with more drills than I usually do, followed by 5*30 seconds running A???s. After that we did a ???circuit??? of 4 double legged hops, followed by 3 lateral hops over a bench, followed by a 30 meter easy accel, and then a jog back, repeat 5 times. Then we did 5 laps of the 200 meter track, jog the corner, accelerate the straights. Then we did some medball throw and a very short cooldown run. The whole thing was pretty easy, but it got the blood flowing at least which is positive. I was really tired today and not very sharp, a result of training hard the last 2 days. The drills I did were pretty sloppy at certain points, although I tried to be as sharp as I could. I have tommorrow to rest, so hopefully that will freshen me up.

[alex]

alex on October 25, 2004 at 1:21 am #31167

Friday October 22, 2004

Rest

Saturday October 23, 2004

Speed Day #6
Intensive Tempo Day #2
Day 9/33

Warmup: 400 general fitness reps
Stretching
Drills
800m jog
4*30m buildups in flats
2*40m buildups in spikes

4*30m w/walkback rest in between (3.69, 3.66, 3.75, 3.62)
Rest 5 minutes
2*50m, 2*30m w/walkback rest in between (5.86 New PB, 5.93, 3.60, 2.63)
Rest 5 minutes

6*200 w/4 minutes rest in between (29.5, 27.4, 27.7, 27.8, 27.9, 27.8) average=28.0-28.1

Lots of walking, couple minutes of light jogging afterwards.

Comments: Awesome workout today! I set a new PB in the 50, and I felt like I was absolutely cruising, 100% relaxed, just awesome. Since I???ve found this track to be somewhat slower than the oval, I know I must be in excellent shape. The 200???s were great as well, I knocked .3-.4 off last weeks average time, so I???m absolutely thrilled at that, I hope I can continue to progress for quite some time in these.

[alex]

alex on October 31, 2004 at 9:14 am #31168

Sunday October 24th, 2004

GS Day #3

Reverse Crunches 3*12
Wood Choppers 3*20
Arm Step-Ups 3*20
Squats 3*25
Pushups 3*20
Lunges 3*18
Floppy Fishes 3*12
Stair Hops 3*2 flights
Burpees 3*10

20 minutes of post workout stretching.

Comments: Solid workout today, I got the blood flowing and got a good stretch, and those were my only two real goals for this session. I took about 1 minute between each excersise, but didn???t really time it all that strict. It was fairly easy, although the pushups actually got tough towards the end of the last set.

Monday October 25th, 2004

Speed Day # 7
Intensive Tempo Day #3

4*20, not timed
2*50: 5.89(easing up a lot), 5.91
2*50 @ 95%: 6.00, 6.05

2*300 w/4 minutes rest: 41.9, 47.4

Lifted afterwards, can???t remember what I did, just the usual stuff except more maintenance style.

Comments: Well the speed portion of this workout was fabulous, but the 300???s sucked. I wanted to do at least 4, but on the first rep I ran about 3 seconds faster than my target time, which completely ruined the workout because I was finished after 1 rep.

Tuesday October 26th, 2004

Worked out with my club again today. We went through our normal warmup, did a lot of drills (over low hurdles) and accels. We then did 3*30m sprints, starting on our backs and reacting to a clap, in flats. I did great at these. Then we did a relay thing, 2*50, 2*100, 1*200. I did them all at a reasonably fast pace, and it was a touch challenging, but nothing too bad. We then did our usual medball stuff and cooldown jog after. I felt pretty fried after this workout.

Wednesday October 27, 2004

Rest

Thursday October 28, 2004

Another workout with my club. We warmed up, did our drills, then did a jumping circuit that consisted of double legged hops over small hurdles, lateral hops over a bench, hops onto boxes, and burpees, 10 times through. It wasn???t very tough, but my feet did bother me. Then we did 4*300 w/100meter walk in between at an easy tempo pace. Good recovery workout.

Friday October 29, 2004

Rest

Planning Ahead

Well I was feeling pretty fried a few days ago, but now I have a few days of rest and easy training under my belt (although I???m still feeling tired). I don???t know what I???ll do tommorrow yet, I???ll see how I feel after a good sleep in. Might do some speed, or if I???m not feeling up to that, the snow outside has almost melted so I might be able to do some tempo as well.

Saturday October 30, 2004

Speed Day #8
Intensive Tempo Day #4

Warmed Up

Workout:
4*20 w/walkback rest (relaxed, not timed)
2*60@ 95% w/walkback rest: 7.23, 7.11
3*60@ 95% w/walkback rest: 7.11, 7.14, 7.05

Rest 5 minutes

5*300 w/4:15 minutes rest between reps (in flats)

46mid, 44mid, 45mid, 44high, 44high Average =45 low

2 lap post workout jog
Comments: Awesome workout today! The 60???s were very controlled, I felt like I had much more left in the tank on most of them. The fact that I could knock off a 7.05 (7.75 FAT) after 2 60???s with walkback rest is a very good sign. Then the 300???s went even better. I was thrilled to be able to do 5 of them in 45 low with only 4:15 rest, that???s way better than anything I did last year. It hurt a lot, but it really wasn???t that bad. Tommorrow I think I???ll either do a bodybuilding circuit, or perhaps some extensive tempo.

[alex]

alex on November 5, 2004 at 8:45 am #31169

Sunday October 31, 2004

Extensive Tempo: 4*5*100 w/ 25 seconds between reps, 50s between sets done in 16-17s.
Bodybuilding Circuit: Wide variety of excersises, I think I did 12 sets total, pushed it medium hard.

Comments: Good workout today, although it was a bit more draining then I wanted it to be, perhaps I shouldn???t do the Bodybuilding Circuit next time.

Monday November 1, 2004

Rest

Tuesday November 2, 2004

Did the usual warmup, then we did the same relay we did last Tuesday, except we did 2 200???s this time instead of 1. I had trouble relaxing on some of the 50???s, other than that it went okay. These relays are kind of annoying though, not very structured. Did the usual medball circuit and cooldown.

Wednesday November 3, 2004

Rest

Thursday November 4, 2004

Did usual warmup, with drills over low hurdles. After that we did 5*45s running A???s with 1 minute rest. I really slacked on these, I don???t find them that useful. It got good after that though. We did the following:

6*200 w/4 minutes rest (26.9!, 28.4, 28.1, 27.8, 27.7, 27.5) Avg. 27.7-8

Did some explosive medball after 3*10 chest, 3*10 overhead, 3 *10 underhanded squat
400m cooldown, my calf cramped up on this, I???ll have to watch out for this in the future, I think it???s because I was dehydrated.

Comments: I???m absolutely thrilled with my 200???s, I???m making consistent gains on these. I???m pretty sure I could have done more if I didn???t do the running A???s beforehand, they really tightened up my legs, and made the lactic set in a bit earlier. I was barely breathing hard at all, just my legs went on me, so I think on fresh legs I could have done this workout even better. I???m feeling great about my lactic capacity right now, just awesome. I used to dread these workout, but 200???s really don???t seem all that painful anymore. They hurt while I???m doing them, but I seem to be recovering more and more quickly. I???m feeling good all around.

[alex]

alex on November 7, 2004 at 1:34 am #31170

Friday November 5, 2004

Did my usual warmup circuit, + the following:

3*75s static holds, three sides
2*8 Swiss Ball Rollouts
2*10 bridges/leg
3*20 pushups w/ 1 minute rest
2*3 flights of stair hops
2*10 burpees
15-20 minutes of post workout stretching.

Adding the above to my warmup circuit, and it added up to 645 total reps.

Comments: Good workout, got the blood flowing, got a good stretch, fitness feels good. Tommorrow I???m looking to do speed work, +heavy weights, Sunday I???ll do extensive tempo, Monday either rest or core circuit, then Tuesday will be a lactic day.

[alex]

alex on November 7, 2004 at 6:43 am #31171

Saturday November 6, 2004

3 Lap Warmup jog
2*20 shuffle jacks
2*12 lunges
2*30m accels in flats
5-10 minutes stretch
3*30m accels in flats
2*40m accels in flats

4*20m w/walkback rest @ 95%, not timed
Rest 4 minutes
2*3*60m w/2 minutes between reps, 10 between sets
Set 1: 7.11, 7.07, 7.05
Set 2: 7.00, 7.01, 7.04
Total for whole workout: 42.28
Avg=7.0466666666 (approx 7.74-7.75 FAT)

Weights: Bench Press: 3*6 @ 121 lbs w/90s rest
Deadlifts: 3*5 @ 211 lbs w/90s rest
SLDL???s: 3*8 @ 161 lbs w/90s rest

Comments: Pretty good workout today. I was dissapointed when I could only do 7.11 on the first set, but then pleasantly surprised when the times kept getting faster after that. I got into a nice rhythym about half way through the workout. Weights went good too. I can???t wait to compete to see what my FAT 60 time is. I???d guess it???s somewhere between 7.65-7.70 right now, which is okay, but ideally I???d like to be at least a tenth faster before my next meet.

[alex]

alex on November 8, 2004 at 10:57 am #31172

Sunday November 7, 2004

Warmup-1650m jog
Shuffle jacks, lunges, 300m fast jog

4*100 w/ 30 seconds rest (done in high 16???s, low 17???s)
Rest 60s
1*300 w/ 90s rest after (done in 55)
1*550 w/ 180s rest after (done in 1:44)
1*300 w/ 90s rest after (done in 54)
4*100 w/ 30 s rest (done in mid 16???s)

Jogged 1 km home

Stretched for 20 minutes

Comments: Today???s workout was probably pretty good, although it was annoying and frustrating because the temperature was below freezing. I did the whole thing in sweats and a long sleeved shirt, and it was impossible to get warmed up. My hamstring was really tight too, so that was a bitch. The times were somewhat slower than the last time I did this workout, which was dissapointing at the time, but the more I think about it the less bad it seems because of the conditions. So, like I said, this was probably a good workout, it just didn???t feel like it.

[magic-stick]

magic-stick on November 8, 2004 at 8:21 pm #31173

I’m really impressed with this workout journal. I’m a junior girl that is doing the exact thing as you are just not so thought out. Your comments on your workouts has given me insight to mine. It’s hard working out between basketball and schoolwork….

Jessica

[alex]

alex on November 9, 2004 at 9:00 am #31174

[i]Originally posted by Magic_Stick[/i]
I’m really impressed with this workout journal. I’m a junior girl that is doing the exact thing as you are just not so thought out. Your comments on your workouts has given me insight to mine. It’s hard working out between basketball and schoolwork….

Jessica

Thanks, it’s good to know someone reads this besides me. I do think things through a lot, but that’s the way I am with everything, I always overanalyze. I hear ya about the school thing, tough to balance the two (sports and school). Anyways, good luck with your season.

[alex]

alex on November 10, 2004 at 9:05 am #31175

Monday November 8th, 2004

Rest, I missed the bus though, so I ran about half of the way to school (2km) with a backpack on.

Tuesday November 9th, 2004

Warmed Up

Workout: 7*200m w/4 minutes between reps (27.6, 28.9, 27.2, 27.9, 27.8, 27.8, 27.1) Avg. 27.7-8

Did 400m warmdown jog.

Comments: Another great lactic workout, more progress. I did the same average time as I did last week, but I added an entire rep, so I???m very pleased with that. It hurt pretty bad, but nothing I can???t handle. Thrilled with the progress I???ve been making lately. When I first started doing this workout 3 weeks ago, the best I could manage was 6*200m w/4 minutes rest @ 28.3-28.4. Since then I???ve shaved off .6 per rep, and I have managed to add one more rep. All that in 3 weeks! I have 25 days until my first meet, so hopefully I make as much progress in the next 3 weeks as I did in the first 3.

[alex]

alex on November 12, 2004 at 5:03 am #31176

Wednesday November 10th, 2004

Did 400 core rep warmup, then the following bodybuilding circuit

Circuit 1
Deadlift 111lbs*10 reps
SLDL same as above
DL ??? ???
SLDL ??? ???

1 minute between each of above

Rest 2 minutes

Circuit 2

Bench Press 81lbs*15
Dumbell Rows 34.5*10
Anterior Raises 10*8
20s rest
Lateral Raises 10*6
Rest 1 minute

Circuit 3
Upright Rows 61lbs*8
Bent over Raises 5lbs *10
Trap Rows 36*10
30s rest
Bicep Curls 36*12

15 minute post workout stretch.

Comments: Decent recovery workout, I went really light with all the weights, and nowhere close to failure for the most part, just trying to get the blood flowing, and loose for tommorrow.

Thursday November 11th, 2004

At home: 400 core rep warmup, 10 minutes of stretching.
Took bus to oval
Jog 2 laps, 4*40m buildups in flats, 3*40m buildups in spikes

2*20m w/walkback recovery (not timed)
1*40m (4.67 New PB)
Rest 8 minutes
1*300m time trial: 37.74 New PB

Cooldown: Jog 1 lap, 4*100m tempo, jog another lap

Weights: Bench Press 131lbs-6 reps
136lbs-4 reps
141lbs-3 reps
Dumbell Rows- 2*44.5lbs*10 reps each sides
Barbell Rows- 1*8*81 lbs

Comments: As good as all my other lactic workouts have been going to far, I would have to say this one was probably the best of the year. I felt strangely loose before I hit the track, my legs felt like they weighed nothing, and running was absolutely no effort whatsoever. The 40 was awesome, beautifully relaxed, great transition, new PB. The 4.67 is about 5.37 FAT equivalent, so that leads me to believe that I???m already in 7.5x shape, which is awesome. Then the 300 was even better. It equals about 38.4 FAT which is 1 second better than my previous PB. I took it out hard, because I told myself no matter what, I wouldn???t regret this run. I flew around the corner beautifully, and I didn???t tie up nearly as much as I would have expected to on my first true lactic power run of the year. All the lactic capacity work I???ve been doing lately seems to have served me well. I will do another one of these trials in about a week or two, sometime before the next meet. Today was a great day all around actually. I had the day off school because of rememberance day, and I have a P.D. day tommorrow, so 4 day weekend. Also, after I did my 300 at the track I saw a pair of blocks behind the chainlink fence where they keep the stationary bikes! I don???t know if those blocks are for public use, but if noone???s around next time I???m taking those bad boys for a spin!

Planning Ahead

Friday: I can???t decide yet, I???ll either do tempo or nothing
Saturday: Track with coach, probably some light jogging/GS circuit
Sunday: Depends on what we???re doing Tuesday. If we???re not doing anything intense Tuesday, I???ll probably take today off, but if we???re doing something intense, I???ll probably make this a high intensity day. If Tuesday???s going to be easy though I can save the high intensity stuff for Monday.

[alex]

alex on November 14, 2004 at 12:05 pm #31177

Friday November 12, 2004

Comments: Oh man, today sucked. I woke up feeling nauseous, then my stomach was queasy all morning, and by the afternoon I realized I had a full fledged flu. So ya, I obviously did nothing all day, I could barely get up off the couch.

Saturday November 13, 2004

Felt flu like in the morning still, so I skipped practice with my coach. In the afternoon though I started to feel better, and I did eventually do a workout in the evening, actually it was a pretty big workout. Did my usual 400 core rep warmup, then combined the workouts from November 10th and November 5th. So basically I did double what I would do on a normal day! Then I stretched for 20 minutes. I don???t know if this was smart or not, but for whatever reason I felt really motivated and jacked up. I???ve been feeling like that a lot lately actually, don???t know what it is, but I like it. Tommorrow I have a busy day, going for my license test, and I have a big project due Monday. I???ll likely workout, can???t decide what yet. I might go to the track and do some starts with the blocks I found the other day, but I???m leaning towards a lower intensity workout, probably some tempo + core. I???ll only go to the track if I???m feeling absolutely fantastic, because I the flu was sort of draining, and I don???t want to go to the track unless I???m going to have a quality workout.

[alex]

alex on November 15, 2004 at 3:50 am #31178

Sunday November 14, 2004

Core + Tempo

15 minutes of microstretching after contrast shower.
Did 400 general fitness reps, then my extensive tempo workout, which was this.

1 mile warmup run: 6:25

3*5*100 w/30s between reps, 1 min between sets done in 16-17s

jog/walk 1 km home
15 minute post workout stretch

Comments: Well I got my license today (yay), so I???m happy about that. This workout was decent, nice to get some low intensity running in, I did the whole thing in sweats and a long sleeve shirt. Haven???t lost hardly any aerobic fitness, it???s still where it needs to be so I???m pleased with that. I???m going to take tommorrow off, and then I don???t know what we???re doing at track on Tuesday, probably a lactic day though. I???m could have tried a blocks session today, but I think my CNS needs a break, because I smashed a few PB???s on Thursday, then came down with the flu, so it needs some rest right now.

[magic-stick]

magic-stick on November 15, 2004 at 6:15 am #31179

Why do you warm up with such long distances??? It would seem to me like it would hurt the workout that lies ahead.

Just wondering

Jessica

[alex]

alex on November 15, 2004 at 9:10 am #31180

[i]Originally posted by Magic_Stick[/i]
Why do you warm up with such long distances??? It would seem to me like it would hurt the workout that lies ahead.

Just wondering

Jessica

That’s a pretty good question actually. When I work out with my club I usually only jog about 1000m, but when I work out by myself it’s usually between 1300-1800m. For today’s workout, since it was a tempo day, I wanted to give myself a bit of an aerobic test. I’ve considered shortening it, after reading some posts on here by Mike, but on the other hand I’ve seen some other good coaches (namely CF) reccomend jogs of 10 minutes and upwards. Most of my warm up jogs now are in the 1000-1600m range, which I don’t find very tiring, it’s about 5-8 minutes of jogging at a decent pace.

[alex]

alex on November 17, 2004 at 9:29 am #31181

Tuesday November 16, 2004

Did usual warmup
3*(300 rest 3 minutes 600) w/4 minutes between sets

Set 1: 47.5, 1:59.9
Set 2: 46high, 1:58.8
Set 3: 45.9, 1:55mid

Avg: 46.7ish, 1:58 low

Some medball work, then a 200m cooldown jog.

Comments: A good workout, this is the first time I???ve ever done this workout, but I think it may become a staple throughout the season, along with my 200???s and 300???s. I didn???t push that hard, although it was certainly challenging, I probably had a little more left in the tank. The 300???s were pretty easy for the most part, I never got any huge lactic buildup. The 600???s weren???t bad, except for maybe the last one was the only one that was really unpleasant. I think later in the season we???ll build up to 4 sets of this, then I???ll focus on bringing the times down, and maybe cutting the rest as I do with my 200???s right now. I think this is a good workout for me, because I need to do some overdistance interval stuff to compliment my shorter stuff. This doesn???t seem to build up as much lactic as the 2???s, but it???s aerobically and mentally challenging. I think I???ll recover pretty quickly from this workout, so I???m not sure, but I think I want to do something quality tommorrow, although I???m not sure what yet.

[alex]

alex on November 21, 2004 at 5:10 am #31182

Wednesday November 17, 2004

Warmed Up

4*30m w/walkback recovery, relaxed, not timed
2*60m w/2 minute recovery (6.95, 7.10 (stopped late on this one, probably more like 7.05))
2*200m w/4 minutes rest (28.3, 28.0)

Comments: This workout ended up really really crappy, although there was one small postive, which was the 6.95 60, which ties my old PB. To make it even better I ran it on a relatively slow track, it???s probably worth a 6.8 where I normally train. I wanted to do my usual 200???s workout, but the track was just way to crowded, so after two mediocre reps I decided to call it quits. This was frustrating.

Thursday November 18, 2004

Warmed up

4*300 w/rests of approx. 2:15, 2:30, 3:00 (48, 48, 45.8, 45.6)
5*hard 40m accel in flats, cruise to other end of straight, then do either 20 pushups or 10 burpees, jog it back.

Comments: An okay workout. I didn???t have my stopwatch on me for the 300???s, so I???m relying on other people???s timing, and also I don???t know the rests on a lot of them. It was a decent workout, but I was sort of frustrated after, because my coach seems to be just making up these workouts on the fly, and without consistency it???s impossible to guage pace in these interval workouts.

Friday November 19, 2004

Rest

Saturday November 20, 2004

Full warmup

4*30m light accel in flats

We did 2 circuits today. The first one involved about 7 bunny hops over low hurdles, 5 lateral bench hops, 6 small hops over little hurdles holding a medball overhead, 3hops onto platforms holding medball overhead, 10 crunches, 10 pushups. We did this 9 times with no rest!

The second circuit was done 11 times. It involved running about 70-80 meters up an incline, 20 medball chest passes against a wall, and then either 6 burpees or 10-15 crunches.

450m cooldown jog
When I got home I stretched for 30 minutes

Comments: Today???s workout actuall went better then I thought it would. It ended up being a very high volume low intensity day, but that???s fine with me, in fact that might be what I would have done anyway. The only downside was that all the work was done on very hard surfaces, meaning my legs got pounded pretty bad. My legs are pretty dead right now, but I???m doing my best to get them back, mostly through stretching and rest. Hopefully they???re good for tommorrow. On Tuesday my coach said we???re doing some block work (yes!!!!!finally), and on Thursday we???ll be doing some sort of lactic/interval work, which is also good. I only have 14 days to go until my first meet. Here???s the plan for the next couple of days.

Tommorrow: Accels plus lactic work. The lactic work will depend how I feel. If I???m feeling really good, then a 300m time trial might be in order, but otherwise I???ll probably just do my 200 workout, probably 7*200 w/4 minutes rest (goal average equals 27.5). The accels will be fairly low volume, and not too intense. Something like 4*20, 3*40, at a relaxed pace

Monday: Low Intensity day. Bodybuilding circuit, similar to the one I did last Saturday

Tuesday: Track with Coach. He said we???ll be doing block work/technical stuff. In another words speed!

Wednesday: Another Low Intensity day, something similar to Monday.

Thursday: Intervals with Coach. Probably either a pyramid, or the 300/600 workout, or maybe 200???s or 300???s, hard to say.

Friday: Rest

Saturday: Coach isn???t there, if I have to go to practice, we???ll just do tempo, and I???ll save my 300m time trial for tomorrow, but if I don???t have to go, I???ll do the 300m time trial today.

Sunday: If I did the 300m time trial on Saturday today will just be a low intensity recovery day, but if I didn???t do it, today will be the time trial

Monday: Rest

That???s about as far as I can plan right now, I???ll try to follow this plan as closely as possible.

[onk]

onk on November 21, 2004 at 6:44 am #31183

u already did accel saturday, how come your gonna do it again the next day?

[alex]

alex on November 21, 2004 at 7:01 am #31184

The accels I did today were just easy warmup accels, I doubt I ever exceded 85%-90%, not taxing at all.

[alex]

alex on November 22, 2004 at 8:01 am #31185

Sunday November 21st, 2004

400 core rep warmup
5-10 minutes of stretching
900m jog
4*40m buildup in flats
2*40m buildup in spikes

4*20m relaxed accels with walkback rest

6*200 w/4 minutes rest(flats) (27.64, 27.64, 27.3, 27.2, 27.4, 27.1) Avg=27.3-27.4

Comments: Today???s workout was great, but tough. I wasn???t feeling good at all beforehand, my legs were utterly dead from yesterdays workout. I think it???s from all that jumping and running on a hard surface that did it, plus I???ve been running on a hard track almost every day for the past week. I was feeling drained almost before this workout even started so you can imagine how tough it was. I managed to fight through it though, one rep at a time, and I actually ended up having an awesome workout. I was aggressive all the way through, this is by far the most consistent 200???s workout I???ve done all year. I think if I was fresh I would have definitely performed even better. The last rep was a real torture test, the last 50 meters were ridiculously slow, it???s amazing the amount of lactic I generated. Since I started doing this workout I have improved a ton. On October 19, the first time I did this exact workout, except I averaged 28.3-28.4 seconds, a full second slower than what I did today! That???s a phenomenal improvement, I hope I can keep up the solid progression with my lactic work throughout the entire year. I???m absolutely fried right now though, it???ll probably be worse tommorrow. Instead of doing the big circuit I had planned tommorrow, I???ll likely probably only do a light warmup +stretch, ditto for Wednesday, then a good rest on Friday. Heavy emphasis on stretching all week, I???ll probably do a good microstretching session tonight. My main goal for this week is to get fresh for my 300m time trial next weekend.

[alex]

alex on November 23, 2004 at 11:05 am #31186

Monday November 22, 2004

Rest, 20 minutes of microstretching.

[alex]

alex on November 24, 2004 at 9:30 am #31187

Tuesday November 23rd, 2004

Well, I was supposed to do speed today, but my coach got caught in a meeting, so for whatever reason we were instructed to do our 300/600 workout. I???m guessing we???ll do the speed workout Thursday. So I did the usual warmup, then we started the workout.

3*(300 rest 3 minutes 600) w/4 minutes between sets

Set 1: 47.0, 1:54.7
Set 2: 47.2, 1:55mid
Set 3: 45.2, 1:56mid

Avg: 46.4-5, 1:55mid

Did some medball throws after. When I got home I did 15-20 minutes worth of stretching.
Comments: I am thrilled with how much I have improved in this workout since last week, I was shocked really. For whatever reason it felt much easier to run fast in the 600???s then it did last week. I???m surprised at how well I preformed, because I was feeling really sluggish entering into this workout, and fairly unmotivated, mostly because I was mentally prepared for speed work, then found out we had to do this workout, which is about as far from speedwork as you can get. I???m happy with my improvement. If I can continue to progress through workouts like this one, and my 200???s and 300???s right through until July, then really the skies the limit. It???s shocking how fast you can improve your fitness with these things. Anyway, here???s my plan for the next 5-6 days, leading into my 300m time trial.

Wednesday: 400 meter core rep warmup, 20 minute stretch
Thursday: Speedwork with coach (blockstarts, majority under 30m)
Friday: Rest
Saturday: 400 meter core rep warmup, 20 minute stretch
Sunday: 300 meter time trial
Monday: I???ll have to play it by ear, see how much my bodies recovered, and what we???re doing on Tuesday. I???ll do something low intensity on this day for sure, but how much is still up in the air.

[alex]

alex on December 5, 2004 at 8:15 am #31188

Okay, it’s been a LONG time since I last posted this thing. I have been training, here’s what I’ve been doing over the last couple of weeks.

Wednesday November 24, 2004

400 core rep warmup, 20 minute stretch

Thursday November 25, 2004

Did usual warmup, then did blockstarts to a variety of distances, up to 50 meters. I was coming out pretty good, everything seems to be doing what it should be doing. After this we did 4*200 in spikes w/4 minutes rest. I think we did them in like 27, having trouble remembering, it wasn???t easy, but not really tough either. Still feeling really fried.

Friday November 26, 2004

Don???t remember, probably rest

Saturday November 27, 2004

400 core rep warmup, 20 minute stretch

Sunday November 28, 2004

Warmed Up

4*20m accel w/walkback recovery
1*60m: 6.99 (7.69 FAT equivalent?)
Rest 12 minutes
1*300: 37.92

Comments: Today was a decent workout, but not a great one. The 300 was slower then what I did on the eleventh of November, but I was feeling great that day, and not as great on this day, so maybe that was expected.

Monday November 29th, 2004

Rest

Tuesday November 30th, 2004

Warmed Up +extra drills/technical stuff

6*30m from varied starts (on back, pushup)
2*(300 rest 3 minutes 600) w/4 minutes rest between sets

Set 1: 45.4, 1:54mid
Set 2: 47.2, 1:53mid

Running A???s plus medball

Wednesday December 1st, 2004

400 core reps, plus 20 minute stretch

Thursday December 2nd, 2004

Block starts, short distance, no further than 20m on any of them; I was coming out well. After that we did 6*200m w/ 4 minutes rest (26.7, 27.8, 26.9, 28.2, 27.8, 27.3) Avg=27.4-5
Light medball, plus tempo runs for cooldown

Comments: Good workout today, the 6*200 was brutally difficult, I think I???ve lost some of my aerobic base, because I was breathing hard throughout the whole thing, whereas usually it???s only my legs that hurt. I???ll have to ramp up the intensity of my circuits to make sure that my aerobic fitness is maintained. This is one tenth slower than I did this workout a little while ago, but a lot of that can be attributed to the tightness of the curve (indoor vs. outdoor).

Friday December 3rd, 2004

400 core rep warmup, 15 minute stretch.

[alex]

alex on December 5, 2004 at 8:30 am #31189

Saturday December 4th, 2004

Meet Day!

Ahh, the first meet of the season, good to get back into things. I didn???t sleep great in the week leading up to this, so I???m just dead now, but when you get into the blocks, the adrenaline is enough to carry you through.

60m prelim: 7.61q, New PB
60m final: 7.58, New PB

Comments: Awesome way to start the season. I really didn???t know what I was capable of in the 60, but I certainly didn???t think it was a 7.58. I thought I would be lucky to beat my old PB of 7.66. So needless to say, I???m thrilled with the way these went. In the prelim I was feeling a bit sluggish, but I got a great start, and finished fairly strong. My start in the final wasn???t as good as my start in the prelim I don???t think, but I finished better, as it was later in the day and I felt looser. One thing I found out in the warmup is that I really need to get more range of motion in my sprinting, full extension with both the arms and the legs.

300m: 38.33, New PB

Comments: Well this was just another awesome performance, I???m more happy about this one than I was about my 60 performance. I was feeling extremely sluggish before this race, but somehow I managed to pull off an awesome race. I came out really hard, and maintained a pretty aggressive effort throught the whole race. I relaxed fairly well coming off the straight. I never thought I would run this fast. My time trials suggested that I was ready for a 38mid outdoors, so indoors I would have assumed 38high. This race hurt more than my time trials, so maybe I wasn???t gunning it enough on the time trials (it???s hard to really gun a SE run without competition). Anyways I???m absolutely thrilled with this race, although right now I???m dead tired! After this race I did 16*50m of easy tempo to cooldown.

Planning Ahead

My next race isn???t for another 6 weeks, which is fine with me, this day should tide me over for a while. My fitness is pretty good, and I???m happy with the times I ran today, but I can???t get complacent. I have to make sure that I???m constantly getting into better shape and improving my fitness, not just maintaing it. This will take a lot of hard work, and pretty high volume, but it needs to be done. Improvements from here on out will require pure willpower. Before I start hammering my fitness though I???ll make sure I???m fully recovered from this meet. Here???s the plan for the next few days.

Sunday: Big sleep in, the large core/bodybuilding circuit (I???ll make this challenging, trying to push my fitness while still allowing me to recover)
Monday: Rest probably
Tuesday: Track with coach (probably block starts + 300/600 workout)

[fraek]

fraek on December 5, 2004 at 11:23 pm #31190

Well Done… PB’s at the beginning of the season are always signs of good things to come

[alex]

alex on December 6, 2004 at 6:37 am #31191

Thanks Fraek. I was definately thrilled with the way the meet went.

Sunday, December 5, 2004

400 core rep warmup (more intense then usual;same number of reps, but minimal to no rest between excersises, really pushing for fitness. The whole thing took me less than 10 minutes, it usually takes 15. 20 crunches, 10 reverse crunches, 50 russian twists, 50 side crunches, 25 wood choppers, 12 squat throws, 10 shoulder throws, 30 armstepups, 30squats, 24 diagonal pushups, 18 lunges, 15 floppy fishes, 3 flights of stair hops, 10 burpees, 25 pushups).

1*75s static hold
2*8 Swiss Ball Rollouts
2*10 bridges/leg
3*20 pushups w/ 1 minute rest
2*3 flights of stair hops
2*10 burpees

Circuit 1
Deadlift 111lbs*10 reps
SLDL same as above
DL ??? ???
SLDL ??? ???

45s between each of above

Rest 2 minutes

Circuit 2

Bench Press 81lbs*15
Dumbell Rows 34.5*10
Anterior Raises 10*8
Lateral Raises 10*6

20 s between all of above
Rest 1 minute

Circuit 3
Upright Rows 61lbs*8
Bent over Raises 5lbs *10
Trap Rows 36*10
30s rest
Bicep Curls 36*12

30s for all of above
20 minutes of post workout stretching.

Comments: Really good recovery workout today. I pushed a lot harder than I normally do in these circuits, but that???s what it???s going to take for me to maintain my aerobic fitness for the winter, as I don???t have access to a grass field for my extensive tempo. I made this much more intense then I normally would, I blew through the whole thing in 37 minutes. Got the blood flowing and got a nice stretch after, so that was good. Rest day tommorrow, then like 3???s and 6???s on Tuesday.

[alex]

alex on December 8, 2004 at 10:26 am #31192

Monday December 6, 2004

Rest

Tuesday December 7, 2004

Did usual warmup, then a lot of different drills involving hurdles, running A???s, and accelerations. There were a lot of drills but I think it was good for my coordination and flexibility. This part of the workout last along time, it was 70 minutes before we got to the 3???s and 6???s.

2*(300 rest 3 minutes 600) w/4 minutes between sets
Set 1: 43.6(!), 1:50mid
Set 2: 45mid, 1:49mid

Avg: 44mid, 1:50flat

After this we did a circuit involving medball throws, arm stepups, crunches, and bridges. It was a pretty easy circuit, but I made sure I did it really crisp, no slacking. To cooldown I did 4*60m tempo, and then a 15 minute stretch.

Comments: Awesome workout today. I was really starting to get concerned about my aerobic fitness, but after this workout I???m happy with it (although I still want to improve it of course). One thing that was different about this workout is that I usually lead the reps in practice, but today my coach wanted someone else to lead. I gave the leader about a 15 meter head start. For whatever reason having someone in front of me that I could chase allowed me to maintain my focus a lot easier throughout the whole rep, and I ran faster times with seemingly less effort. It felt good. I???m also really happy with this workout, because I did this exact same workout a week ago, and my times today were an average of 2 seconds faster in the 300???s, and 4 seconds faster in the 600???s. My lactic tolerance seems good too, because after the 300???s I didn???t feel much at all. It would be interesting to see how quickly I could do my 5*300 workout now.

[Derrick Brito]

Derrick Brito on December 10, 2004 at 5:13 am #31193

i just read about your 7.58. good work. but… ITS ON NOW!!!! OH YOU THOUGHT YOU COULD GET AWAY WITH BEATING MY PR IN THE 60 HUH? OH NO YOU THOUGH WROOOOOOOOOOOOONG. IM GONNA PR SO BAD THE WORLDLL IMPLODE AAAAAAAAHHHHHHHHHHHH!!!!!!!!!!!!!!!!

just kidding man, thats a good job. youre a real hard worker, i wish i could swap you work ethics:P.

[alex]

alex on December 13, 2004 at 2:51 am #31194

LOL, thanks Derrick.

Wednesday December 8, 2004

Same workout as Monday, very few differences. I didn???t have time to stretch after though.

Thursday December 9, 2004

Did the same extended warmup as Tuesday for about 50 minutes, lots of hurdle drills. After that I did 4*30m block starts, which went pretty well also, I really seemed to be moving well between 20 and 30 meters. After that I did the following:

8*200m w/4 minutes rest Avg time=27.7

Did 6*50m tempo cooldown, but my calf cramped up on the last one

Comments: Great workout today. This was a new PB by quite a bit in these 200???s, so I was really happy with that. My next best performance in these was 7*200 in 27.7-8, so I added a whole rep at the same pace. The strange thing was it didn???t feel that tough. I certainly had nothing left at the end, but the lactic didn???t seem to be burning as much as normal. I???m in awesome shape right now. In fact this training week was the best one I???ve had in a while, possibly ever. On Saturday I ran a 38.33 300, followed by a huge PB in my 3/6 workout, and a huge PB in my 200 workout today. Great stuff.

Friday December 10, 2004

Rest

Saturday December 11, 2004

Rest. I went to visit relatives today, so I had to get up at 6:15 to get to the airport. I also started to feel sick today, but I can???t tell if it???s the lack of sleep. I need sleep badly.

[alex]

alex on December 13, 2004 at 11:18 am #31195

Sunday December 12, 2004

400 core rep warmup
5-10 minute stretch
900m jog
buildups

4*20m@ 95% w/walkback rest
2*40m w/walkback rest (4.83, 4.77)

8*200m w/4 minutes between reps Avg=27.4-27.5

No real cooldown to speak of.

Comments: Another awesome 200 session. Did the exact same workout as I did on Tuesday, but the average time was 2 tenths or more lower. My speed was slightly off, but it wasn???t too bad, and can most likely be attributed to the illness. This 200 session had the same percieved exertion as the last one, possibly less. I may have been able to knock off another rep at a similar pace, but it wasn???t neccesary. I???m really excited with how fast I???m improving at these workouts, I know I keep saying this, but I???m excited to think about where I???ll end up in July if this progress continues. I didn???t feel too much lactic burn in my legs, it was mostly my lungs that were bothering me, again probably due to the cold (illness).

Planning Ahead

I???ll have to monitor this cold closely, but so far it doesn???t seem too bad. If it gets worse however, I may have to cut back a bit. With that in mind, here???s my plan for the next 3 days or so.

Monday: General Fitness/Bodybuilding circuit
Tuesday: 3???s and 6???s
Wednesday: Same as Monday

[alex]

alex on December 14, 2004 at 10:36 am #31196

Monday December 13th, 2004

Slept in today, which made me feel a bit better. I can???t tell what???s going on with this illness yet, if it???s a cold, a throat thing, whether it will last a long time or a short time, but I feel decent right now. Anyways todays workout was

400 core rep warmup (more intense then usual;same number of reps, but minimal to no rest between excersises, really pushing for fitness. The whole thing took me less than 10 minutes, it usually takes 15. 20 crunches, 10 reverse crunches, 50 russian twists, 50 side crunches, 25 wood choppers, 12 squat throws, 10 shoulder throws, 30 armstepups, 30squats, 24 diagonal pushups, 18 lunges, 15 floppy fishes, 3 flights of stair hops, 10 burpees, 25 pushups).

2*(3flight of stairs hops, 10 burpees)
3*20 pushups w/ 1 minute rest
2*(20 squats, 18 lunges) w/30s between sets.

Circuit 1
Deadlift 111lbs*10 reps
SLDL same as above
DL ??? ???
SLDL ??? ???

45s between each of above

Rest 2 minutes

Circuit 2

Bench Press 81lbs*15
Dumbell Rows 34.5*10
Anterior Raises 10*8
Lateral Raises 10*6

20 s between all of above
Rest 1 minute

Circuit 3
Upright Rows 61lbs*8
Bent over Raises 5lbs *10
Trap Rows 36*10
30s rest
Bicep Curls 36*12

Stretch for 20 minutes post workout.

Comments: Pretty solid I guess. Felt about the same as it usually does I think. Nothing special, but should leave me good for a decent 3/6 session tommorrow.

[alex]

alex on December 15, 2004 at 10:31 am #31197

Tuesday December 14th, 2004

Did usual warmup, then some hurdle drills, but not as many as usual. Then put the spikes on and did the following:

5*20m relaxed accels
1*30m block start
1*50m block start

4*200m w/7 minutes rest between all except for last one where only took 5 minutes rest: 25.7, 25.7, 25.8, 25.4 Avg= 25.6

Did some medball throws after the workout

Comments: Pretty good workout, despite the fact that I was feeling sleepy and sluggish all day. My illness seems to have almost dissapeared now though, so that???s a good thing. I was happy to here we weren???t doing 3???s and 6???s today. The speed work went pretty well. In the block start I raced my training partener in the 50. We were very close until 30, but then from 30-45 I put at least a metre between me and him before cruising through the line. It???s good to know my top speed is their (that???s not to say I don???t want to improve it). The 200???s were good, well within my capacity, I never really strained through the whole workout. My rythym during the 200???s felt excellent, I basically just cruised all the way around. I feel good now. My coach told me we???ll be doing a pyramid on Thursday (2,2,4,6,4,2,2). I???ll probably rest tomorrow, I???m tired, been working hard lately, and need the rest to get my motivation back up.

[alex]

alex on December 19, 2004 at 5:14 am #31198

Wednesday December 15, 2004

Rest

Thursday December 16, 2004

Did usual warmup then???

4*30m varied starts in flats

Pyramid (2,2,4,6,4,2,2) w/4 minutes between all reps

2*200: 28.7, 29.3
400: 1:07mid
600: 1:50mid
400: 1:05mid
2*200: 28flat, 26.7

Did the usual medball stuff and then some strides to cooldown.

Comments: Really good workout, didn???t feel all that bad or tired at the end. I ran the 400???s really well, the second one I ran in 1:05 and it didn???t even feel like that much of a challenge.

Friday December 17th, 2004

Rest

Saturday December 18th, 2004

Did usual warmup, except we did a lot of the drills and stuff up an incline. Did a variety of jumping related circuit stuff, although thankfully the volume was a bit lower than usual. After that we did 10*60-70 meters up an incline, with walkback rest, at about 85-90%. Didn???t do much of a cooldown. I did okay on the hills, but I really don???t like this workout because I don???t find it all that beneficial, but because all the running and jumping is done on a really hard surface it takes me two days to recover from it.

Planning Ahead

Well school is finally over, and my club has shut down for the holiday???s this week, so for at least one week I???m pretty much free to do my own training (the week after I???m going on a family vacation; probably won???t get to train too much). Here???s what I have planned so far.

Sunday: Bodybuilding circuit
Monday: SE Time trial (can???t decide what yet, but something between 300-600)
Tuesday: Rest
Wednesday: accels+3/6???s
Thursday: BB circuit
Friday: accels+200???s
Saturday: Rest
Sunday: Time Trial

[alex]

alex on December 21, 2004 at 11:40 am #31199

Sunday December 19th, 2004

Did the usual bodybuilding circuit (as seen on December 13), except I cut out circuit number 3. Stretched for 20 minutes afterwards

Monday December 20th, 2004

About an hour before the workout I did a contrast shower, followed by 15 minutes of microstretching.

Warmup: Jog 2 laps, 1 lap-mix of skipping/jogging/shuffle jacks, 2*12 lunges, 2*40m buildup, 5 minutes of stretching, 4*40m buildup, jog one lap fast, 3*40m buildup in spikes

Workout: 4*20m@ 95%, not timed
2*40m: 4.70, 4.66 New PB

1*300m: 36.93, New PB!

Did 4*50m tempo cooldown, followed by a few minutes on bike, and a few light accels. Did 3 sets of pullups too.

Comments: Unbelievable. My old 300 PB in training was 37.74, so this came entirely out of the blue. I would have been happy with any PB, so obviously I???m ecstatic with this 36.93 (which I figure equals about 37.6 FAT). I ran this thing so hard, the first 100 meters were close to all out, and then I just held on from their. I???ve never run a 300 so hard in my life. It gives me confidence to know that I can run a 300 pretty much all out. I felt like I was slowing down a lot at the end, so the great thing is I know there???s room for improvement.

[alex]

alex on December 23, 2004 at 9:20 am #31200

Tuesday December 21, 2004

Rest

Wednesday December 22, 2004

400 core rep warmup
15 minutes of drills/stretching
Drove to track
Jog 900m
5*buildups in flats
3*buildups in spikes

4*20m @ 95% w/walkback recovery
2*40m w/walkback recovery: 4.73, 4.76
2*60m @ 95% w/walkback recovery: 7.50, 7.04

8*200 w/3:50 between reps (27.5, 27.4, 27.3, 28.5, 26.9, 28.0, 28.0, 26.3(!)) Avg= 27.5

Did 400 core rep circuit when I got home as a cooldown then did some weights

Bench Press: 111 lbs, 1*5, 1*6
Dumbell Rows: 44.5 lbs 1*10, 1*5

Comments: Another really solid lactic workout, more progress. As you can see, I shortened the rest from my usual 4:00 to 3:50. I???m trying to very slowly lower the rest until I get it down to 3 minutes. I???m going to do this very gradually. I???ll drop it ten seconds, then keep it there for a few sessions, drop it ten more, keep it there for a few sessions, etc. until I reach 3:00. I think I had more left in the tank on this workout, as evidenced by my 26.3 on the last rep. Today was awesome for another reason though too. I finally got to drive on my own for the first time, so I drove myself to and from the track. Way more fun then taking the bus I can tell you that much.

[alex]

alex on December 25, 2004 at 1:11 pm #31201

Thursday December 23, 2004

Warmup
2*Regular medball circuit (10,10,20)
2*Circuit 3, except do 15 regular pushups instead of diagonal pushups (20,20,15,18)
Do last circuit, except no pushups

Rest minutes

Workout
1*40, 1*20 Arm Step ups w/60s seconds rest in between
Rest 3 minutes
5*10 burpees w/1:00 in between
2*(20 squats, 20lunges) rest 1 min in between
1*60s bridge, all three sides
1*8 swiss ball rollouts
1*10 bridges

Rest 3-5 minutes

Usual Weight Circuits

Comments: Okay, what I have written above is probably pretty confusing to you, but it makes sense to me, and I don???t really feel like reformatting it. Basically it???s my usual circuit but I added a few twists. I???m trying to incorporate more variety into my circuits, mainly to prevent boredom because I???ll have to do these all winter until I can access a field for tempo.

Friday December 24, 2004

Today???s workout kind of sucked. Couldn???t get to the track so I went to nearby field, after doing my 400 core rep warmup. The traction was absolutely horrible, so I had to run through a nearby neighbourhood. I basically made up the workout as I went.

2*450 rest 3:30
2*250-300 rest 1:00

Stretched for about 20 minutes after.

Comments: I was dissapointed I couldn???t get to the track today. Tomorrow???s Christmas too, so it???s not even like I can go to the track and make up for it tomorrow, because the track???s closed. Oh well, I should be able to do a quality workout on Sunday, and possibly Monday before I head out of town on vacation (get back on Saturday).

Planning Ahead

Sunday: 3*40m fly @ 95% (relaxed 40m run-in, fly is very controlled, relaxed, focusing on rhythym; Goal time=4.40-4.60.) + 8*200 w/3:50 rest
Monday: 2*(300 rest 3 minutes 600) w/4 minutes between sets.

[alex]

alex on December 27, 2004 at 12:28 pm #31202

Saturday December 25, 2004

4 hours of Grand Theft Auto.

Sunday December 26, 2004

Usual warmup
4*20m@ 95%
2*40m: 4.7x for both of them
2*40m fly @95% w/40 meter buildup and walkback rest in between; emphasis on rhythym: 4.41, 4.37

8*200 w/3:50 rest Avg=27.4-27.5

Comments: This was a great workout except for one thing. About 5 minutes after I finished it I had a massive calf cramp that lasted about 3 minutes, it was agony. I???m trying to get in for therapy on it as soon as I can, but unfortunately we???re going on vacation tomorrow, so I won???t get anything done on it until at least next week.

[alex]

alex on January 3, 2005 at 7:35 am #31203

December 27, 2004

Did a big calisthentic workout, plus stretch, don???t remember (or feel like remembering) specifics

December 28, 2004

Hills: No indoor track around, so after doing usual warmup I went outside and found a hill that was about 350 meters long, maybe a bit shorter. I did 2*3hills w/3-4 minutes between hills, and 12 minutes between sets.

Set 1: 1:11, 1:08, 1:02
Set 2: 1:04, 1:01, 1:01

Comments: This was my best workout for the whole vacation. On the last two sets I was starting to feel it quite a bit. The times are irrelevant, because I don???t know the exact distance and I ran it up a hill anyways, but I put them anyway to illustrate how much faster the second set was ran.

Wednesday December 29, 2004

2.5 hours of snowboarding in morning

In the afternoon went to gym.

10 minutes on bike

Bench Press: 135lbs- 3*5
Squat: 135lbs-2*10, 185lbs-1*5
Did some lat pulldowns and cable rows, don???t remember poundages tough.

10 minutes on rowing machine

Comments: Good weights session. Was happy with overall strength.

Thursday December 30, 2004

3 hours of snowboarding, no workout

Friday December 31, 2004

Drove back, no workout

Saturday January 1, 2005

Did 400 GF rep warmup twice, at a pretty good intensity. This was tough. After that I screwed around on the new Olympic Bench I got for Christmas. I figured out how to turn it into a low quality squat rack, so I did 3-4*10 @115 lbs, keeping it light, trying to get used to squatting since I don???t usually do it. Then I did 10, 8, and 6 reps respectively on the bench at 95lbs, alternated with 2*10@ 34.5lbs Dumbell rows. Did some shoulder and bicep work after that, then stretched for about 15 minutes afterwards.

Sunday January 2, 2005

Did usual warmup

3*20m @ 95%
2*40m: 4.71, 4.67

1*300 rest 2 minutes then do 3*60 w/75 seconds rest.

300: 37.40
60???s: 7.47, 7.37, 7.47

2*3 pullups

Cooldown was 8 minutes on bike

2 hours later:
Bench Press- 95lbs- 3*10
Squat- 95lbs-3*10, 115lbs-2*10

Comments: Solid workout today. The 300 was decent, not great, but not horrible either. I made a mistake of not taking it out hard enough. Next time I run a 300 I???m just going to suck it up, run the whole thing all out, and see what happens. The 60???s afterwards were good too, it???s the first time I???ve ever tried a workout of this nature, but it will probably become a staple.

[alex]

alex on January 5, 2005 at 10:20 am #31204

Monday January 3, 2005

400 core rep warmup
3*12+2*15 burpees w/30 seconds rest between sets
5*10 squats @95lbs w/60 seconds rest
3*10 Bench Press @95lbs w/60 seconds rest alternating with 2*34.5lbs*10 dumbell rows
1*10 military press, 1*6 lateral raises, 1*5 anterior raises
1*6 military press, 1*5 lateral raises/anterior raises
3*12 burpees w/30 seconds rest

20 minutes of post workout stretching

Comments: Finally got some physio on my calves today, so I think that should help to clear up some of the problems I???ve been having. The workout itself was good, I actually felt really strong throughout the whole thing so I was happy with that. The burpees really tightened up my calves though, so I???ll have to be careful with that in the future. I???ve been taking magnesium supplements lately to stop my calves from cramping and it seems to be helping my sleep.

Tuesday January 4, 2005

Did usual warmup + hurdles drills and stuff

Block work: 4*30, 1*50 all at 100%

SE1: 100, 200, 300, 200, rest 6 minutes between all runs

100: 12.33 (cruising)
200: 24.75 (pretty fast, pushed hard the whole way)
300: 40.7 (I was really starting to feel it after the two, but I ran this pretty strong, not blazing fast but solid).
200: 26.1 (after the 3 my legs were fried with lactic acid. I ran this pretty much full out, so I obviously didn???t have much left in the end.)

Comments: Awesome workout today. The block work was great, my best speed session in a while I think. I was coming out of the blocks extremely fast, and I seemed to have a great surge between 30 and 50 meters. I wasn???t really doing anything special, just felt explosive and fast on this day. The SE runs were good too, I???m really trying to incorporate some 400m race pace work into my workouts, and this session was great for that.

[alex]

alex on January 6, 2005 at 10:09 am #31205

Wednesday January 5, 2004

Rest

Woke up this morning with a very bad cold. This is upsetting, I feel absolutely dead right now. The only positive thing is that my next meet isn???t for another 9-10 days, so I should have time to make a full recovery. I hope this doesn???t affect my training too much. I???ll try to workout tomorrow, but really I???ll have to play it by ear and hope for the best.

[alex]

alex on January 9, 2005 at 8:35 am #31206

Thursday +Friday

Still sick on both these days, did not train

Saturday January 8, 2004

I was still a little bit sick today, but good enough to workout. I wanted to ease back into it slowly today.

1*300 rest 3 minutes 1*600 rest 4 minutes 1*300 rest 3 minutes 1*150, 2*80, 1*60 strides to cool down at 85%

300: 45mid
600:1:49
300: 45

Comments: I felt pretty good today actually. I probably could have finished up with another 600 in sub 1:50, but I didn???t want to push it too hard since I???m not healthy yet. Here???s the plan for the next 3 days

Sunday: 6*200 w/3:50 rest averaging sub 28 (if I???m feeling good I???ll do a couple submax flying 40???s before hand). 3*2 pullups, 3*10 Bench press @95 lbs, 3*10 squat @ 115 lbs.
Monday: Circuits, I???ll try and think of something good
Tuesday: Track with club.

[alex]

alex on January 18, 2005 at 11:34 am #31207

Update: Okay, I haven???t updated this for about a week now, and I really don???t remember what I did for most of last week. I had a meet this past weekend. I ran in the 60, the 300, and the 200. I did bad in the 300, ran a 39.22, I wasn???t in very good shape and I took it out too hard. That is a bad combination. The 60 and 200 were decent (7.63, and 24.51 respectively), but I know I can do way better. Anyways I have a two week break from school, so I can assure you from now on my training journal will be perfect (or at least sort of good).

Monday January 17, 2005

9 minute contrast shower, followed by 15 minutes of microstretching.

Noon: 400 core rep warmup followed by lifting circuit which consisted of Bench Press (10 reps@ 95lbs), Dumbell Rows (10 reps at 34.5lbs), lateral raises (6 reps at 10 lbs) and anterior raises (6 reps at 10 lbs). I did this circuit twice, w/ basically no rest between reps, and about 1 minute between circuits. After that I did 1*10, 1*8 military press @45 lbs w/1 minute rest in between, and then 3*10 squats @95lbs w/30 seconds rest in between. Stretched for about 15 minutes afterwards.

7:15 P.M: 2*(300 rest 3 minutes 600) w/ 4 minutes between sets
300 Avg=44mid
600 Avg= 1:52high

Comments: This was a really great workout day. I really need to get things together, and since I don???t have school for the next 2 weeks, now is the time. This is the first time I have done two workouts in one day for quite a while, but it went well. I was happy with how well I preformed on the 3???s and 6???s. If I had kicked harder on the last 6, I could have brought that average down to 1:50 for sure.

[alex]

alex on January 24, 2005 at 5:37 am #31208

Tuesday January 18, 2005
Went through my warmup, but while doing one of my final accels I pulled my hamstring slightly. I should have seen this coming, my legs were still way too tight to do any fast work. Oh well, looks like I???ll be rehabbing this next week.

Wednesday-Saturday

Rehabbing my hamstring, tons of stretching, lots of contrast showers and hot baths, one massage, some ART.

[alex]

alex on January 24, 2005 at 12:10 pm #31209

Sunday January 23, 2005

Warmed Up

2*600m w/3 minutes rest (1:52, 1:53)

Weights: Pullups: 5*3
Bench Press: 135lbs*5, 145lbs*3, 155lbs 2*1.
Squat: 95lbs*10, 135lbs*10, 155lbs*10, 155lbs*8

Comments: I intended to do 4 reps of 600 in this workout, but my hamstring and shins were acting up bigtime so I called it quits. Originally I had planned to do 4*4*100 today, but during warmup I knew my hamstring wouldn???t be able to take it. I???m actually kind of proud of myself that I didn???t force it too much. I???ll probably wait until Thursday before I try running again. I???m dissapointed that my hamstring???s not ready to go yet, but I must remain patient. On a positive note, I seem significantly stronger in the weight room. I was putting up PB weights without really having to strain too much. Hopefully my increased strength does something for me on the track. I???ll have to adjust my plan for this week now though.

[alex]

alex on January 30, 2005 at 4:05 am #31210

Monday January 24, 2005

400 core rep warmup

Depletion pushups (3 sets of max pushups w/90 seconds between sets)

Set1: 59
Set2: 22
Set3: 14

Did my weights circuits, consisting of dumbell rows, military presses, lateral and anterior raises, and squats.

Comments: Another really excellent workout today as well. I was really pleased with how well I performed the depletion pushups, 59 is almost a PB for me, and I don???t think I dropped off as much as I usually do.

Tuesday +Wednesday

Rest

Thursday January 27, 2004

Had some physio this morning. Got a bit of massage on injured hamstring and did some PNF work. Had a contrast shower about 3 hours pre workout.

Warm up: 2 lap jog, 2*20m shuffle jacks, 2*12m lunges, 4*50 strides at gradually increasing pace, 2*100 @14s w/30s rest.

Workout: 4*4*100 w/75s between reps, and 4 minutes between sets. For the first set I averaged high 14???s, second low 14???s, and in the third and fourth sets every rep was 13mid-high pretty much.

Weights: Pullups-3*3, Bench Press- 135*5, 145*3, 155*2 (almost got a third one!)
Squat- 135*10, 185*5, 155*8, 155*6

20 minutes of microstretching 3 hours post workout

Comments: Nice workout today. The 100???s were really quite easy for me, but the main thing is my hamstring is finally coming around again. Right now it???s about 70%, but I expect it to be about 90% by the weekend.

Friday January 28th, 2004

Did the exact same workout I did Monday, minus the squats because my legs were pretty sore from yesterday. I did a lot better on the depletion pushups (67, 24, 12, as opposed to 59, 22, 14 on Monday).

[alex]

alex on January 30, 2005 at 8:47 am #31211

Saturday January 29, 2004

Rest day. Had contrast shower+stretch in afternoon, hot bath plus stretch in evening.

[alex]

alex on February 1, 2005 at 3:37 am #31212

Sunday January 30, 2005

Warmed up

7*200m w/4 minutes between reps- Avg time=27.8-9

Comments: A good workout. I???m obviously in no where near as good shape as I was before, but I suspect I should have regained most of my fitness within 2-4 weeks, if I just focus on consistency and focusing on the basics.

[alex]

alex on February 1, 2005 at 6:32 am #31213

Monday January 31, 2005

Contrast shower 1 hour pre workout followed by 20 minute stretch

400 Core rep warmup

Depletion pushups (max pushups with 90s rest)

Set1: 70
Set2: 24
Set3: 14

Upper Body weights circuit (2*Dumbell Rows, stair hops, burpees, military press, lateral raises; didn???t push as hard as normal, want to be fresh for tomorrow)

3*10 squats @95lbs

20 minutes of post workout stretching

Comments: Really good recovery workout today. Hit 70 pushups for the first time in my life, so I was really happy about that. It wouldn???t surprise me if I got above 100 by the end of the season.

Hot bath in evening followed by 20 minute stretch.

[alex]

alex on February 3, 2005 at 6:24 am #31214

Tuesday February 1, 2005

Warmed Up

7*200 w/4 minutes between reps (Average time 27.7)

Did Upperbody circuit involving arm step-ups and medball work.

Comments: Awesome workout today. I can feel my fitness beginning to come back. I expect to be almost 100% in a couple of weeks for sure. I only had 3 hours of sleep, since today was the first day of the new school semester, but I still managed to pull off a good workout.

Wednesday February 2, 2005

Rest

[alex]

alex on February 4, 2005 at 10:12 am #31215

Thursday February 3, 2005

Warmed Up

Pyramid (2,3,4,3,2 w/4 minutes between each rep)

200: 27.3
400: 1:04.1
600:1:47.0
400: 1:06.0
200: 28.4

Comments: This workout was absolutely incredible. I was shocked at how fast I ran the 4???s and the 6, and I???m really happy with where my conditioning seems to be at. I coped with the pain in this workout a lot better then I normally would, I did not allow myself to get emotional/depressed about it, I just ran right through it. I can tell that I???m almost in peak form again; it will be interesting to see how well I can preform my 200???s on Sunday.

[alex]

alex on February 5, 2005 at 11:35 am #31216

Friday February 4, 2005

400 core rep warmup
5 minutes worth of various running drills
Depletion pushups (3 sets of max pushups w/90s rest)

Set1:67
Set2:37
Set3:20

Burpees 3*12/30s rest

2*Upper Body Weights circuit
5*10 squats @95lbs

15 minutes of stretching later in the evening.

Comments: Really good workout again. The depletion pushups were kind of weird. Half way through set 1 I realized I wasn???t going deep enough with my pushups. I kind of got distracted and gave out at 67. After that though I felt really strong and managed to pull off 37 and 20 going to my usual depth, which is way more then I???ve ever been able to do on the second and third sets of these things. It was strange. Everthing else went well. Tomorrow will be a rest day, and Sunday will be my 200???s. My goal for tomorrow is just recovery (Contrast shower, hot bath, lots of stretching), and to get as much biology homework done as I can.

[alex]

alex on February 25, 2005 at 11:30 am #31217

Sunday February 20, 2005

Okay haven???t posted for a while now. I???ve been battling my hamstring injury over the last few weeks, but I???ve just recently hooked up with an excellent sports physio guy who is really helping. I was able to do a really great running workout today, for the first time in quite a while.

Warm up
5*300 w/4:15 minutes rest- Avg time= 45mid

Comments: Really nice start to what I hope will be a series of great workouts to get me back to where I was pre-injuries.

Monday February 21, 2005

Huge circuit workout today. 400 core rep warmup, depletion pushups (don???t remember exact numbers, something like 69, 24, 14), upper body weights circuits, 5*(10 pushups, hop up stairs, 12 burpees) w/virtually no rest, then 400 core rep cooldown.

Comments: Excellent workout today. The pushup burpee combo is really awesome, feels like a really really tough cardio workout, with is what I need until I can do extensive tempo again.

Tuesday February 22, 2005

Regular warmup

7*200 w/4 minutes between reps- Avg: 27.6-7

Comments: Another really nice workout. I still have a ways to go until I hit peak fitness, but this was good. Barely even noticed the hamstring

Wednesday February 23, 2005

Rest

Thursday February 24, 2005

Regular warmup

8*200 w/4 minutes rest- Avg:27.9

Comments: Another awesome workout. I can feel my momentum building and my fitness coming back. This workout was incredibly painful, but I???m happy I was able to average under 28 for 8 of them.

[alex]

alex on February 27, 2005 at 11:50 am #31218

Saturday February 26, 2005

400 core rep warmup

Depletion Pushups:
Set 1-76
Set 2-30
Set 3-14

Upperbody weights circuits- 2*(Dumbell Rows-15 reps @ 34.5lbs, Military Press- 10reps @ 45lbs, Lateral Raises+Anterior Raises-8 reps each w/10lbs) 30 seconds between reps, 1 minute between circuits.

6*(10pushups, hop up stairs, 12 burpees) Walk down stairs rest between sets.

400 core rep cooldown.

Comments: Really good workout today. I???m trying to add about one set of the pushup/burpee sets to my workout every week as a means of improving fitness and work capacity. My depletion pushups are steadily rising as well which is nice to see. I had another session with the chiropractor today and things seem to be coming along nicely. Doing 300???s tomorrow. Goal is to do 5 in less then 45 seconds w/4:15 rest.

[alex]

alex on February 28, 2005 at 6:10 am #31219

Sunday February 27, 2005

Warmup:
400 core rep warmup
2 laps
2*20m shuffle jacks
2*12 lunges
stretch
5*80m strides w/walk, jog back recovery, progressively faster
Short recovery, do some stretching
5*80m strides w/walk, jog back recovery, progressively faster

Workout: 8*200 w/4 minutes rest averaging 27.5-6

Comments: Awesome workout today. I know I said I was going to do 300???s today, but the track was practically empty, I almost had the whole thing to myself, so I had to take advantage. My lactic capacity is almost as good as it was when I was in peak shape back in December before injuries. I???m really happy with how fast I???ve been improving. In one week I???ve gone from poor lactic capacity to almost peak lactic capacity.

[alex]

alex on March 1, 2005 at 10:22 am #31220

Monday February 28, 2005

400 core rep warmup

Upper Body lifting circuit (Bench press 10reps @ 95lbs, dumbell rows 15 reps @34.5lbs, anterior raises 10 reps @10 lbs, lateral raises 10 reps @ 10lbs), twice through. Rest 30 seconds between excersises, one minute between circuits.

2*4*(10 pushups, hop up stairs, 12 burpees) w/walk down stairs between reps, 3 minutes between sets.

400 core rep cooldown.

Comments: Decent workout. Wasn???t really feeling it at the start though. I felt strong and fit and everything, but I???m really getting bored with my current ???400 core rep warmup???. I???m thinking of changing it up soon. The burpees and stairs hops were good, but my lower legs feet were starting to feel it towards the end of them. Next time I do a circuit I???ll do something different.

[alex]

alex on March 2, 2005 at 8:48 am #31221

Tuesday March 1, 2005

Usual Warmup

8*200 w/4 minutes rest Avg=27.6-7

Comments: Great workout today. This is one tenth slower then what I did on Sunday, but I did it on an indoor track, which I figure is worth at least 2 tenths per rep, if not more because not only do the tight corners slow you down, negotiating them drains your energy, which adds up over the course of a workout. I think I probably could have done this faster too. I ran extremely fast on the last rep, and felt as though I had a lot left in the tank. I???m happy with the way this went, and can???t wait to see how well I do it on the oval track (no tight corners).

[alex]

alex on March 6, 2005 at 11:13 am #31222

Wednesday March 2, 2005

Rest

Thursday March 3, 2005

Warmed up

5*300 w/4:15 rest (44.4, 44.9, 45.0, 45.7, 44.9) Average time= 44.9

Cooldown: 10 minutes on stationary bike, 10-15 minutes stretching

Comments: Really good workout today. This workout was a new ???PB??? for this workout, I???ve never done 5 300???s averaging sub 45 before. It hurt really bad though, these hurt more than the 200???s I think.

Friday March 4, 2005

Rest

Saturday March 7, 2005

Had therapy session in morning for hamstring again; I seem to be progressing well with that.

400 core rep warmup
5 minute jog

Workout: 3*10*100 w/30 seconds between reps, 5 minutes between sets

Average times- Set1: 16.5-6
Set2: 16.3-4
Set3:16.1-2

15 minute post workout stretch

Comments: This workout was done on grass, the first workout I???ve been able to do outside all year. The grass was in okay shape, although there were a few extremely wet areas. There was quite a strong wind that I had to run into for half the reps though (although it was at my back for the other half). This was a solid workout. It will probably become a staple extensive tempo session throughout the year. It really didn???t hurt much at all, and I probably could have gone faster, but I still got a decent burning in my lungs. As far as distances go, for consistency reasons I???m going to run all my 100???s 3.5 paces from the end of the baseball diamonds to 9 paces from the tree on the far side.