[fraek]

fraek on July 7, 2004 at 5:31 am #9511

Looking forward to the 04/05 indoor and outdoor track season i have decided to keep track of all my training here at the greatest website.

Fall- modified cross country.

Winter- Indoor Track 1st peek. 55mH, 400's, 600's, 800's

Summer- Outdoor Track 2nd peek. main event 400mH,and others such as: 110H, 400, 800, 200, HJ, LJ

Over the summer i am going to start my gpp phase and continue it through xc. I will be doing a significant amount of distance running and weight training. Will this be counter productive? I am kind of new to this so i won't be offended when you tell me i'm wrong.

Last Year's Pr's:
400hurdles- 55.9
110hurdles- 15.4
400- 51.5
800- 201.0
HJ- 5'10"
LJ- 19' 2"

Stats:
6'3"
180lbs
16 year old junior
3 years training exp.

Goals:
400mH: 52.9
110H: 14.9
400: 48.5
800: 1:54
LJ: 20'
HJ: 6'2"

I am coming off of a stress fracture in my foot, so it will be a slow take off and I probably won't start lifting for a week. I'm going to start off with some light distance running.

:dance:Advice is always accepted.:dance:

[fraek]

fraek on July 7, 2004 at 5:38 am #30095

7/05

1 mile jog

Abs and chest circuit:

50 crunches
25 push ups
50 sit ups
25 push ups
100 hip ups cycle
25 push ups
50 sit ups
25 push ups
50 crunches

Total: 300 abs, 100 chest

[fraek]

fraek on July 7, 2004 at 5:40 am #30096

7/06

3 mile jog

Abs and chest circuit.

150 abs
50 push ups

[Danny Tutskey]

Danny Tutskey on July 7, 2004 at 6:36 am #30097

Make sure when you go into your season when you're racing to race in the 400IH every chance you get. Do you have a stride pattern at all? Your IM time is pretty good! 55.9 is very good for someone that young. Looking at those times and heights, I think your event is the hurdles and 800, but that's just my opinion. Plus you have the typical build of a 400/800 runner. Something to consider. I'll be watching your journal exclusively!

[fraek]

fraek on July 7, 2004 at 7:51 am #30098

[i]Originally posted by drivephase1015[/i]
Make sure when you go into your season when you're racing to race in the 400IH every chance you get. Do you have a stride pattern at all? Your IM time is pretty good! 55.9 is very good for someone that young. Looking at those times and heights, I think your event is the hurdles and 800, but that's just my opinion. Plus you have the typical build of a 400/800 runner. Something to consider. I'll be watching your journal exclusively!

Thanks for the complements. And i agree i consider myself a 400/800 runner. I didn't get to race the 800 very much last year, which is something i hope to change next year. I should also add that last year i did soccer and hockey insteed of xc and indoor, so I'm new and a little shakey in those areas.

My stride pattern varied very much throughout the whole year. I taught myself to alternate lead legs which helped a lot (right leg dominate). My last good race , my stride pattern was:

1H- 21
2H- 13
3H- 13
4H- 13
5H- 14
6H- 14
7H- 15
8H- 15
9H- 15
10H- 15

[Danny Tutskey]

Danny Tutskey on July 7, 2004 at 8:34 am #30099

21! You can shorten that a ton. You could have 13 through 5 drop to 14 for two and 15 home. Those are great strides. Just by getting out harder and changing your pattern to the first hurdle you should drop down into the 54's. I'll talk to some IM guys I know and get back to you.

[fraek]

fraek on July 7, 2004 at 9:04 am #30100

[i]Originally posted by drivephase1015[/i]
21! You can shorten that a ton.

Are you saying that I should aim for 22 and get a quiker more explosive start.

[Danny Tutskey]

Danny Tutskey on July 8, 2004 at 1:19 am #30101

No, I'm saying you should 13 to the first hurdle

[fraek]

fraek on July 8, 2004 at 3:15 am #30102

[i]Originally posted by drivephase1015[/i]
No, I'm saying you should 13 to the first hurdle

Thats impossible. The distance to the first hurdle is 45m and the distance between them is 35m. Even elite hurdlers take 20-22 steps to the first hurdle and then 13-15 throughout the rest of the race. Edwin Moses or Kevin Young (I can't remember which one) was experimenting with 12 steps, but i think he never actually raced with it.

[fraek]

fraek on July 8, 2004 at 3:22 am #30103

7/7/04

I decided to go to the gym, just because i was bored.

4x100m swimming

3x5x3 140lbs. Bench press
3x5x3 225lbs. Deep Squat

Didn't do any OL's, because i don't know how. The only experience I have with them is watching videos on websites and watching the football team hang clean. I might ask their coach if I can go to one of their weight lifting sessions and learn how to do the Olympic Lifts.

[Danny Tutskey]

Danny Tutskey on July 8, 2004 at 5:28 am #30104

You're right my mistake. I don't know why I was thinking that way. Duh, I should know that.

[fraek]

fraek on July 8, 2004 at 7:39 pm #30105

:spin:It's all good:spin:

[fraek]

fraek on July 9, 2004 at 1:30 am #30106

7/8/04

5:00 warm up jog

2x circuit A

All exercises 1×10

Leg Extension- 125lbs
Lunges- 45lb DB's
Leg Curl- 110lbs
Back Extension machine- 165lbs
Seated Row- 135lbs
Lat Pull Down Back- 108lbs
Behind th Neck Press- 75lbs
Dips- Body weight
Bi machine- 70 lbs
Tri machine- 65lbs

5:00 cool down jog

[fraek]

fraek on July 10, 2004 at 10:22 am #30107

7/9/04

Right now I am really confused about the weight training I'm doing right now. I don't know how I'm going to make the transition from strength to endurance, because I eventually have to start putting in like 30 mpw and right now I'm barely running and I'm doing power lifts. I guess I can lift for a couple more weeks, but I don't know what kind of running i will be doing during this time. I might experiment with doing a kind of short-long on the distance side. I'll throw in some 1000 meter grass runs, or fartleks, or something and then increase reps and keep the weight the same.

As for the workout today i'll do an ab circuit.

25 crunches
25 side crunches
25 reverse crunches
25 cross crunches
25 crunches
25 bicycles

150 abs

[fraek]

fraek on July 11, 2004 at 3:31 am #30108

7/10/04

5 min warmup

5×3 175lb front squat
5×5 35lb DB Military Press
5×5 95lb Hang Clean ( Tried this one out for the first time, worked well)
5×3 135 lb bench press
5×3 70 lb DB Shrugs

5 min cool down

[fraek]

fraek on July 12, 2004 at 8:54 am #30109

7/11/04 missed my gym circuit day today. Oh well i'll just do an ab and chest circuit, and tomarow do another heavy lifting day.

Abs and chest circuit:

50 crunches
25 push ups
50 bicycles
25 push ups
100 hip ups cycle
25 push ups
50 side crunches
25 push ups
50 crunches

Total: 300 abs, 100 chest

Peace:P

[fraek]

fraek on July 13, 2004 at 1:44 am #30110

7/12/04

Heavy Lifting today

Started out doing deep squats, but my neck was sore, because there was no pad. So i did front squats.

5 min warmup

3×3 225lbs. deep squats
2x5x3 185lb front squats
2x5x3 135lb bench press
2x5x3 105lb hang cleans
5×3 225lb invert squat machine

5 min cool down

:bounce: I'm singing in the Rain:bounce:

[fraek]

fraek on July 14, 2004 at 12:56 am #30111

7/13/04

Circuit B

5 min warmup

1×10 75lb. Single leg extension
1×10 45lb. Twist lunge
1×10 75lb. Single leg curl
1×20 35lb. speed squats
1×15 25lb back extension twist
1×10 135lb rows
1×10 120lb lat pulldown front
1×10 65lb bicep curl
1×10 65lb hammer curl
1×10 70lb. tricep machine
1×10 dips
1×20 20lb DB windmills
1×15 120lb. ab machine
1×20 knee ups
1×20 leg ups

5 min cooldown

[fraek]

fraek on July 14, 2004 at 6:26 am #30112

7/13/04 PM

For some reason today I just wanted to run. So I went out and ran about 3 miles (it was a course i have never ran before) over a very hilly terrain, but it was fun. Also, I might go to a track camp at the end of july, i'll see how i'm feeling:P

[fraek]

fraek on July 15, 2004 at 3:17 am #30113

7/14/04

Another Heavy Lifting Day. I will start running more and lifting less next week.

5 min warmup

1×10 95lb. squat
1×10 135lb. squat
1×10 95lb. Jump Squat
5×3 225lb. squat
1×10 95lb. jump squat

1×10 95lb. bench press
1×10 115lb. bench press
5×3 145lb. bench press

1×5 95 lb. hang clean
5×3 115lb. hang clean

1×5 115lb. RDL
5×3 135lb. RDL

5×5 35lb. DB Military Press

5×5 180lb. Incline Squat machine

5 min cooldown

Why won't it stop raining??

[fraek]

fraek on July 16, 2004 at 2:43 am #30114

7/15/04

Circuit A

5 min warmup

All exercises 1×10

Leg Extension- 135lbs
Lunges- 55lb DB's
Leg Curl- 135lbs
Seated Row- 135lbs
Lat Pull Down Back- 115lbs
Behind th Neck Press- 75lbs
Dips- Body weight
Bi curl- 65 lbs
Tri machine- 70lbs
Hammer Curl- 35lb. DB
Tri pull down- 50lb.

1×20 leg lifts
1×20 knee ups
1×15 sit ups- 35lb.
1×15 ab machine 120lb.

5 min cooldown

chillin:roll:

[fraek]

fraek on July 17, 2004 at 7:29 am #30115

7/16/04

ran 3 miles today

probably an ab and chest circuit later on, maybe something like this:

50 crunches
25 push ups
50 bicycles
25 push ups
100 hip ups cycle
25 push ups
50 side crunches
25 push ups
50 crunches

Olympic Trials later

[fraek]

fraek on July 18, 2004 at 7:27 am #30116

7/17/04

Heavy Lifting Day

5 min. half mile warm up

1×10 45 squats
1×10 135 squats
1×10 95 jump squats
3×5 185 squats
1×10 95 jump squats
3×5 185 squats

1×10 85 bench
1×10 95 bench
3×5 115 bench
1×10 95 bench
3×5 115 becnh

1×10 65 hang clean
3×5 95 hang clean
1×10 65 hang clean
3×5 95 hang clean

2x3x8 135 SLDL

3×5 30 DB military press

3×15 120 ab machine

5 min. half mile warm up

Tryed something new for this lifting sessionand i was dead by the end. It must be the heat:wow:

[fraek]

fraek on July 19, 2004 at 9:15 pm #30117

7/18/04

Just played soccer for about 2 hours. Didn't really enjoy it that much, but it felt good to sprint for the first time since early June. No lifting today, I'm tired from the game.

[fraek]

fraek on July 20, 2004 at 6:40 am #30118

7/19/04

Thought about running today, but i got my orthodics today and the guy said not to run until 2 days after wearing them. I think i'll follow his advice, the guys a genious. He looked at my foot and pretty much told my whole lifes story and hand made me a pair of orthodics.

All i did today was dig a big whole, prolly a good upperbody workout. Is it gay to like the make ponds???:rolleyes:

[fraek]

fraek on July 21, 2004 at 3:29 am #30119

Today I meet with my hurdle coach, "Hurdle Guru" as I call him, and he told me to use the summer as a way to gain general strength and hurdle technique. So I will be significantly changing my plan. I will get back to you with the oveplan later today, I still have to work on it.

7/20/04

800 meter warmup

stretch w/ some dynamic

3×20 stationary trail leg drills each leg
4×20 meter lead leg snap
10x100m build ups

400m cooldown

Pretty much just talked the whole time about trails and doping.

getback to ya later:dance:

[fraek]

fraek on July 22, 2004 at 7:54 am #30120

7/21/04

Went to the beach, caught some waves. Then I decided to run on a nice shaded really flat trail out there.

~6-7 miles in ~45min.

Then caught some more waves. Got home.

Ab & chest Circuit 1:

50 crunches
25 push ups out
50 Bicycles
25 push ups in
100 hip ups
25 push ups out
50 side crunches
25 push ups in
50 crunches

Total Ab: 300
Total Chest: 100

[fraek]

fraek on July 22, 2004 at 8:29 am #30121

Heres my new training setup:

I'm in the hypertrophy phase, so all OLs, squats, DLs, and benches are done 3×8 @ 70% & All aux. lifts are done 3×12 @ 60%

EveryDay: 3×20 trail leg drills each leg, 4x20m lead leg drill

Mon (AM): Lower 1, Core 1
Mon (PM): Extensive tempo or easy run
Tues (AM): Upper 1
Tues (PM): Practice w/ coach. Technique & accel. dev. or intensive
Weds (AM): ~5 mile run
Weds (PM): Core 2
Thurs (AM): Lower 2, Core 1
Thurs (PM):Extensive Tempo on grass or easy run
Fri (AM): Upper 2
Fri (PM): Practice w/ coach. Technique & accel. dev. or intensive
Sat (AM): ~ 5 mile run
Sat (PM): Core 2
Sun: rest

Lower 1: Squat, SLDL, Leg curl, Leg Ext., Toe Ups, Lunges, Squating machine

Lower 2: Squat, RDL, Single leg curl, single leg ext., toe ups, lunges, invert squat machine

Upper 1: hang clean, bench, dips, curl, Hammer curl, tri mach.,military press w/ bar, behind the neck press, shrugs w/ bar, row, pull down

Upper 2: Hang Clean, bench, tri mach., pulldown, curl pulldowns, row, pull downs, military DB, behind the neck press, shrugs DB

Core 1: Weighted situps, Ab machine, back machine, back ext., romanian twist

Core 2: 300 abs, 100 chest

I'll prolly come back and edit this and put the weights in the correct order, but im tired now so peace, i love this guy:dance:

[fraek]

fraek on July 23, 2004 at 9:40 pm #30122

7/22/04 (AM)

Lower2, Core 1

5 min warmup

static stretch

3×8 185 squat
3×12 65 single leg ext.
3×12 45 DB lunges
3×8 135 SLDL
3×12 65 single leg curl
3×12 90 toeups
3×8 135 Invert Squat mach.

3×15 120 ab machine
3×15 35 situp twist
3×15 120 back mach.
3×15 35 back ext. twist

5 min cool down

static stretch

[fraek]

fraek on July 23, 2004 at 9:42 pm #30123

7/22/04 (PM)

warmup

static stretch

Jog 1 mile very easy

cooldown

static stretch

[fraek]

fraek on July 24, 2004 at 2:46 am #30124

7/23/04 (AM)

5min warmup

Some arm strething

3×8 95 hang clean
3×8 115 bench
3×12 20 dips
3×12 60 tri pulldowns
3×12 100 pulldowns
3×12 125 row
3×12 55 curl
3×12 30 DB Hammer curl
3×12 75 behind the neck press
3×8 25 DB military
3×12 70 DB shrugs

Cooldown

Raining Hard… I Don't Know About PM Today:flaming:

[fraek]

fraek on July 24, 2004 at 9:48 pm #30125

Great 😡 here comes another huge change in my plan already… thats really disappointing. It seemed like it could work so well and now its's done… oh well.

The reason for this is because I meet with my xc coach, and he wants me to be doing a little more milage. Also I'm supposed to be running with my team every Mon, weds, and fri morning. I'll have to modify my already existing plan… this is getting really hard, because in the great state of New Jersey you can't drive until your 17 :barf::barf:

Get back to you soon

[fraek]

fraek on July 24, 2004 at 10:28 pm #30126

This is the new, modified version of the old plan, which I consider the GPP of my GPP. Any input about what I should be doing different would be awesome.

I???ll be in the hypertrophy phase for a long time, so all OLs, squats, DLs, and benches are done 3×8 @ 80% & All aux. lifts are done 3×12 @ 60%

3×20 trail leg drills each leg, 4x20m lead leg drill, as well as some dynamic stuff will be done with some sessions.

Mon (AM) 8:30- xc w/ team
Mon (PM)- Lower 1, Core 1
Tues (AM)- grass or light run
Tues (PM) 3:00- Practice w/ hurdle coach. Tech, Core 2
Weds (AM) 8:30- xc w/ team
Weds (PM)- Lower 2, Core 1
Thurs (AM)- sleep/ chill
Thurs (PM)- Upper 2
Fri (AM) 8:30- xc w/ team
Fri (PM) 3:00- Practice w/ hurdle coach. Tech. & accel. dev. or int. tempo, Core 2
Sat (AM)- Distance
Sat (PM)- Core 2
Sun (AM)- sleep/ chill
Sun (PM)- Upper 1

Lower 1: Squat, Leg Ext., Lunges, SLDL, Leg curl, Toe Ups, Squating machine

Lower 2: Squat, single leg ext., lunges, SLDL, Single leg curl, toe ups, invert squat machine

Upper 1: hang clean, bench, dips, tri mach., pull down, row, curl, Hammer curl, behind the neck press, military press w/ bar, shrugs w/ bar,

Upper 2: Hang Clean, bench, dips, tri pulldowns, pulldown, row, curl, curl mach., behind the neck press, military DB, shrugs DB

Core 1: Ab machine, Weighted situps twists, back machine, back ext. twist

Core 2: 300 abs, 100 chest

[fraek]

fraek on July 26, 2004 at 3:53 am #30127

Sat. 7/24/04

Didn't do any distance running today, because i ended up playing tennis for like 3 hours and i was dead after that. So i considered that enough.

Later on I did 300 abs & 100 chest circuit.

[fraek]

fraek on July 26, 2004 at 6:03 am #30128

7/25/04

Opps:lol:… should have taken into consideration the gyms hours when making a schedule.

It closes at 5:00 PM on sunday

[fraek]

fraek on July 26, 2004 at 8:19 pm #30129

7/26/04 (8:30 AM)

Running with the xc team

6 mile out and back

brought the last .5 miles in hard

Should not have eaten so much for breakfast:barf:

[fraek]

fraek on August 3, 2004 at 10:29 am #30130

Mon. 7/26/04 (~3:00PM)

Since the site has been down i have not gotten to a computer yet… until now

Lower 1, Core 1

3×8 185 Squat
3×12 115 Leg Ext.
3×12 55 DB Lunges
3×8 135 SLDL
3×12 115 Leg curl
3×12 140 Toe Ups
3×12 135 Squating machine

3×15 120 ab machine
3×15 35 situp twist
3×15 120 back mach.
3×15 35 back ext. twist

oh yeah did a warm up and cool down.

[fraek]

fraek on August 3, 2004 at 10:30 am #30131

Tues. 7/27/04

Rain All day and starting to feel sick.

[fraek]

fraek on August 3, 2004 at 10:30 am #30132

weds. 7/28/04

Sick as a dog… nothing for a while.

[fraek]

fraek on August 3, 2004 at 10:35 am #30133

Mon. 8/2/04

Well after a long break and a vaction downtown the shore, I’m starting to feel better. However, while down there i got a terrible ear infection. Hurt like Hell :splat: (thank god my friends dad is a doctor… well…a foot doctor). I got medicine and the pain went away… but i still cant hear out of that ear.

Tomarrow hopefully i’m back on track and pick up were i left off last week.:cool:

[fraek]

fraek on August 4, 2004 at 3:06 am #30134

Tues. 8/3/04

Hurdle training and drills with the good old coach. Nothing intense… just pure technique stuff…mad fun:bounce:

[fraek]

fraek on August 4, 2004 at 11:42 pm #30135

Weds. 8/4/04 (9:00)

About a 7 mile trail jog with the xc team… a very slow pace most the time.

From now on we are having xc every weekday in the morning

And i will have 2-3 days of hurdle technique work in there w/ 3-4 days of weight training.

[fraek]

fraek on August 6, 2004 at 12:15 am #30136

Weds. 8/4/04 PM

Core Circuit 2

50 crunches
20 pushups
50 side crunches
20 pushups
50 bicycles
20 pushups
50 crunches

200 ab
60 chest

[fraek]

fraek on August 6, 2004 at 12:17 am #30137

Thurs. 8/5/04 (9:00)

About 3 miles on the road and then into the trails… then the trail ends and into the woods… then walking lost in the woods… then catching frogs…

pretty much it took 1.5 hrs to run like 5-6 miles

[fraek]

fraek on August 6, 2004 at 8:57 am #30138

Thurs. 8/5/04 PM

Upper1, Core 1

5min warm up

3×8 95 hang clean
3×8 115 bench
3×12 dips
3×12 65 tri mach.
3×12 100 pull down
3×12 90 row
3×12 50 curl
3×8 65 military press w/ bar
3×8 185 shrugs w/ bar

3×15 200 Ab machine
3×15 35 Weighted situps twists
3×15 245 back machine

5 min cool down

pwo shake

stretching

sleep:saint:

[fraek]

fraek on August 6, 2004 at 10:06 pm #30139

Fri. 8/6/04

7-8 miles

Straightest, flatest trail ever. It used to be an old railroad track, but they took off the track and made it a trail. About 4 miles out… then a quick swim in a freezing river… then 4 miles back

[fraek]

fraek on August 8, 2004 at 6:32 am #30140

sat. 8/7/04

Pure technique training with “hurdle guru”. Did a variety of drills with both legs, he says the key to a great hurdler is balance … so why work only the dominant leg. Everything is quality, quantity is nothing.

[fraek]

fraek on August 17, 2004 at 2:31 am #30141

It’s been such a long time and i figured i should update this.

sun. 8/8/04

about a 3 mile run by myself… tried to go to the gym, but it didn’t happen

[fraek]

fraek on August 17, 2004 at 2:32 am #30142

mon. 8/9/04

Nothing really… camping in NY, canoed for a while.

[fraek]

fraek on August 17, 2004 at 2:34 am #30143

tues. 8/10/04

tons of tech. drills

10x100m build ups

[fraek]

fraek on August 17, 2004 at 2:35 am #30144

weds. 8/11/04 (9:00)

6 mile run with the team

[fraek]

fraek on August 17, 2004 at 2:42 am #30145

thurs. 8/12/04

It’s my birthday, but due to complications i don’t want to talk about I can’t get my license for a month.

Upper Body

3×8 105 hang clean
3×8 125 bench
3×12 dips
3×12 60 tri mach.
3×12 100 pulldown
3×12 90 row
3×12 50 curl
3×12 30 hammer curl
3×8 35 military press
3×12 70 DB shrugs

3×15 35 ab twist
3×15 100 ab mach.
3×15 25 back twist
3×15 150 back mach.

[fraek]

fraek on August 17, 2004 at 2:45 am #30146

fri. 8/13/04 (9:00)

Ran on a very yet trail… well didn’t exactly run, we kind of just messed around.

Then later on did drills with the hurdle coach… I won’t have them for a while with him, cause he’s going to athens.:bounce:

[fraek]

fraek on August 17, 2004 at 2:53 am #30147

sat. 8/14/04

Did some hurdles drills over my old wooden hurdles in my back yard.

Then did 5x200m hills on the road in front of my house… on the last one my neighbors german sheepard tried to attack me and ended up chasing me all the way up my driveway… his teeth were scary looking
:shock::shock:

[fraek]

fraek on August 17, 2004 at 3:02 am #30148

sun. 8/15/04

Lifted Lower

3×8 135, 185, 225 Squat
1×15 135 quick squat (too much)
3×12 115 Leg Ext.
3×12 55 DB Lunges
3×8 185 SLDL
3×12 90 Lying Leg curl
3×12 200 Toe Ups
3×12 120 Hip Flexors?
3×12 120 Hip Abductors?
3×12 135 Squats

3×15 120 ab machine
3×15 35 situp twist
3×15 120 back mach.
3×15 35 back ext. twist

[fraek]

fraek on August 17, 2004 at 3:04 am #30149

mon. 8/16/04

Ran 5 miles with a small part of the xc team… the rest is at camp. (I’m not paying $300 to run for free)

[fraek]

fraek on August 26, 2004 at 12:02 am #30150

The days are going faster and faster as my senior year approaches. It felt like i just wrote in this yesterday.

Let’s se if i can remember this far back…

tues. 8/17/04

just ran like 1-2 miles really easy by myself

[fraek]

fraek on August 26, 2004 at 12:04 am #30151

weds. 8/18/04

Skipped XC, because i’m already getting lazy and couldn’t wake up. So later i did:

Hurdle technique and drills w/o my coach
10×100 build ups

[fraek]

fraek on August 26, 2004 at 12:10 am #30152

Thurs. 8/19/04

Upper Body

3×8 115 hang clean ( taking them out from now on, no need for them in my training right now)
3×8 135 bench press
3×12 dips
3×12 65 tri mach.
3×10 110 pulldowns
3×10 110 rows
3×12 55 curls
3×12 30 DB hammer curls
3×10 30 DB military press
3×12 75 DB Shrugs

3×15 120 ab machine
3×15 35 situp
3×15 120 back mach.
3×15 35 back ext.

[fraek]

fraek on August 26, 2004 at 12:13 am #30153

Fri. 8/20/04

Coach went a little crazy, wanted us to run 6 miles then up a 2 mile long hill… NOPE… We walked up it and even that was tireing.

[fraek]

fraek on August 26, 2004 at 12:14 am #30154

Sat. 8/21/04

5 mile run by myself

[fraek]

fraek on August 26, 2004 at 12:17 am #30155

sun. 8/22/04

lifted legs

3×15 135 squat
2×8 185, 225 Squat
1×15 95 quick squat
3×12 115 Leg Ext.
3×12 55 DB Lunges
3×12 220 Toe Ups
3×12 90 Lying Leg curl
3×12 120 Hip Flexors?
3×12 120 Hip Abductors?

3×15 35 situp

[fraek]

fraek on August 26, 2004 at 12:18 am #30156

mon. 8/23/04

trail runs for about 6-7 miles w/ the team

[fraek]

fraek on August 26, 2004 at 12:20 am #30157

tues. 8/24/04

fartlek type running

5 min. jog
5 min. 5k pace

for about an hour… felt great at the beginning …like jell-o at the end.

[fraek]

fraek on August 26, 2004 at 12:22 am #30158

weds. 8/25/04

8 miles mostly road… pretty tired. However, most likely i’ll lift upper body a little later today.

[fraek]

fraek on August 28, 2004 at 10:19 pm #30159

weds. 8/25/04 PM

Upperbody

3×8 135 bench press
3×12 dips
3×12 65 tri mach.
3×12 110 pulldowns
3×12 110 rows
3×12 55 curls
3×12 30 DB hammer curls
3×10 30 DB military press
3×12 75 DB Shrugs

[fraek]

fraek on August 28, 2004 at 10:24 pm #30160

Thurs. 8/26/04

4 miles quick
800m agilities
10x100m strides
8 min abs
3×25 push ups
4 mins. shoulders

[fraek]

fraek on August 28, 2004 at 10:25 pm #30161

Fri. 8/27/04

3 miles
8x200m hills
3 miles
4x200m hills
1 mile

:splat:intense workout:splat:

[fraek]

fraek on August 28, 2004 at 10:27 pm #30162

sat. 8/28/04

calf is sore and tight… first time ive every had a problem with this… i’ll take off today’s long run and do it tomarow:(

[fraek]

fraek on September 2, 2004 at 12:05 am #30163

sun. 8/29/04

Nothing today… i figured it’s better to be safe than sorry

[fraek]

fraek on September 2, 2004 at 12:08 am #30164

mon. 8/30/04

ummm. did 8 mile broken up.

First 2 miles were like a little faster than warmup pace
The next 3 miles we picked it up to about a 5k pace to figure out who will get the 7th varsity spot
The last 2 miles were like the first 2

After that we did a very strange track workout… run 100.. jog 300 for 8 laps… in the rain:bounce:

[fraek]

fraek on September 2, 2004 at 12:09 am #30165

8/31/04

30 min of easy jogging

[fraek]

fraek on September 2, 2004 at 12:11 am #30166

9/1/04

Me and a couple other guys did our run at 8:30 Am instead of the new 3:30 PM.

The run was like ~9.5 miles and we timed it in 1:02… i don’t know why we ran so fast.

My new car is a 1987 Porsche 944 S… I think i’m in love:P:P

[fraek]

fraek on September 3, 2004 at 10:12 pm #30167

Thurs. 9/2/04

Easy run with the team 30 min.

Then upper body at the schools terrible gym

3×10 115, 125, 135 bench press
3×12 45 skull crushers
3×12 dips
3×10 110? pulldowns
3×12 55 curl
3×10 30 DB military press

[fraek]

fraek on September 3, 2004 at 10:15 pm #30168

Fri. 9/3/04

1 mile warmup
Then 25 min. fartlek 3 on/ 3 off
Then a 1 mile time trail on the track… I was the fastest with 5:09 with some energy to spare.
Then a 3 mile cooldown type thing

[fraek]

fraek on September 5, 2004 at 1:59 am #30169

sat. 9/4/04

By myself today
1/2 mile warm up
static stretching (always after warmups)
10x ~250 meters of barefoot grass runs.
1 mile cooldown.

First time i have ever done a barefoot run… it feels great… i really need this to strengthen my feet , im really feeling it in my calves

[fraek]

fraek on September 16, 2004 at 5:35 am #30170

sun 9/5/04

calves were still sore so i did nothing

[fraek]

fraek on September 16, 2004 at 5:36 am #30171

mon 9/6/04

nothing again today… trying to finish up my homework for the first day of school

[fraek]

fraek on September 16, 2004 at 5:38 am #30172

tues. 9/7/04

5 mile run

[fraek]

fraek on September 16, 2004 at 5:42 am #30173

weds. 9/8/04

Went to the place where we race (Freedom Park) checked it out.

each lap=1.5 miles
1st- warmup
2nd- fartlek 1 on 1 off
3rd- fartlek 4 on 3 off
4th- fast
5th- fast
6th cooldown

[fraek]

fraek on September 16, 2004 at 5:43 am #30174

thurs. 9/9/04

8 miles

[fraek]

fraek on September 16, 2004 at 5:45 am #30175

fri. 9/10/04

I was supposed to be 40 min. very fast… but half way through i tried to jump over a fence and i messed up my knee. the cut is too wide to get stiches, but is almost to the bone. The trainer had to cut off the flap of skin that was left.

[fraek]

fraek on September 16, 2004 at 5:47 am #30176

sat. 9/11/04

We went to the course were groups is (Homdell). It’s i nice course, although hilly. I ran it through once, cause my knee is pretty banged up.

[fraek]

fraek on September 16, 2004 at 5:47 am #30177

sun. 9/12/04

rest

[fraek]

fraek on September 16, 2004 at 5:48 am #30178

mon. 9/13/04

The day before my first xc meet ever. We ran 3 miles easy and stretched long.

[fraek]

fraek on September 16, 2004 at 5:54 am #30179

Tues. 9/14/04

Race Day! mile warmup. Then a long stretch, then some strides and some keeping warm. Then the race started and i was full of adrenaline. Went out the first mile in 5:30. Then i died after the first lap (1.5 miles). My 2 mile split was about 11:30. this is when i was breathing hard and my chest began to hurt. I almost halucinated. In the home stretch some kid tried to out kick me, but i just looked at him and almost laughed. I flew into the finish line 5 sec. faster than him. Altough my time was 18:55 it wasn’t bad for my first race.

[fraek]

fraek on September 16, 2004 at 5:54 am #30180

weds. 9/15/04

10 mile run. my ankle hurt at the end.

[fraek]

fraek on September 17, 2004 at 12:14 am #30181

Thurs. 9/16/04

Finally some speed work today. Well kind of:

1.5 mile warmup
Then alternating 800’s and 400’s on the grass in spikes.
800’s: 2:55, 2:32, 2:37, 2:39, 2:35
400’s: 1:14, 1:15, 1:16, 1:13, 1:07
1 mile cooldown

My ankle kind of hurt, but i just ran through it.

[ws100]

ws100 on September 17, 2004 at 12:33 am #30182

What is the point of wearing spikes on grass? Lighter weight?

[fraek]

fraek on September 18, 2004 at 3:00 am #30183

Yeah not only lighter weight, but the grass was a little wet so for extra traction we wear are race spikes. XC spikes aren’t the same as sprinting spikes, they have full cushioning

[fraek]

fraek on September 18, 2004 at 3:02 am #30184

Fri. 9/17/04

Easy day

3 mile jog

Then a kid on our team had kick boxing gloves, so we beat the hell out of each other.

[fraek]

fraek on September 18, 2004 at 11:04 pm #30185

sat. 9/18/04

I thought that practice would be cancelled today considering there were hurricane winds and rains hitting us, but no. Our captain calls me up and tells me it’s still on and we would be running inside. Wrong again.:roll:

1.5 mile warmup run to the hill
10x stride 200 up, jog 200 down, stride 150 up, jog 150 down, stride 100 up, jog 100 down. On a steep paved road in 20 mph winds! Whatever :flaming:- Translates into 9000m of hills.
1.5 mile cooldown back

Amazingly it wasn’t that bad, but my knees and ankles hurt.

[fraek]

fraek on September 20, 2004 at 3:12 am #30186

sun. 9/19/04

Giving my legs a rest & hoping my new nike air zoom milers will solve my aches and pains.

[fraek]

fraek on September 26, 2004 at 1:22 am #30187

mon. 9/20/04

Typical prerace workout.
good warmup & stretch then a light 2-3 mile jog

[fraek]

fraek on September 26, 2004 at 1:25 am #30188

tues. 9/21/04

RACE DAY:dance:

Felt very good today and a thought i was running very well and must faster, however the heat must have played a toll on me. I finished in like 19:07. I’m slowing down:mad:. O well, i felt good and my lungs didn’t hurt so much this time.

[fraek]

fraek on September 26, 2004 at 1:26 am #30189

weds. 9/22/04

A very good workout today on a shady flat trail.
8 mile run very fast, between a 6:30 & 7:00 mile pcae. Felt good, and differnt.

then some upper body weights, kindof

[fraek]

fraek on September 26, 2004 at 1:30 am #30190

thurs. 9/23/04

3 miles
then a track workout:yes:
4x run 600, jog 200, run 400, jog 200, run 200
600’s in 2:00
400’s in 1:15
200’s in 30
2 mile cooldown

[fraek]

fraek on September 26, 2004 at 1:31 am #30191

fri. 9/24/04

prerace thingy
good warmup
good stretch
2-3 mile run

[fraek]

fraek on September 26, 2004 at 1:38 am #30192

sat. 9/25/04

RACE DAY:dance:

Very tired today, almost missed the bus, slept on the way there, slept on when we got there.
Then i learned the course kindof and chilled for a while, singing songs and such.

Got ready for the race, kindof, & messed around.

Started the race, started sing w/ some of my fellow teamates.some other teams joined in. Somehow, we went through the first mile in 5:50 or something, the singing and messing around eventually stopped and the pace kept going. It made the race feel only like 2 miles:lol:

Somehow i finished second on my team, which is good, in ~ 18:3x. And i wasn’t really even that tired after the race.

WoW that was a long strange post:dance:

[fraek]

fraek on September 29, 2004 at 6:16 am #30193

sun. 9/26/04

1 mile warmup
3 miles fast (19:00)
2 mile cooldown

Felt fine

[fraek]

fraek on September 29, 2004 at 6:18 am #30194

mon. 9/27/04

Race Prep

3 miles w/ a long swim across a pond at the end, probably like 300m across.

6 wind sprints (wind added strides on the track)

[fraek]

fraek on September 29, 2004 at 6:20 am #30195

tues 9/28/04

Hurricane Jeanne cancelled the meet

So we did a crazy workout in the pouring rain.

2 miles
Then 3x mile repeats on the track 5:25, 5:26, 5:11
1 mile cool down

Very cold and shaking

[fraek]

fraek on September 30, 2004 at 7:48 am #30196

weds. 9/29/04

Nicer day.

1 mile warmup
8 mile run

weights upper body
3×10 bench 115
3×10 incline 30 DB
3×10 tri’ skull crushers 45
3×10 pulldowns 100
3×10 curls 65
3×10 shrugs 65DB
3×10 military 25 DB

[fraek]

fraek on October 2, 2004 at 3:19 am #30197

thurs. 9/30/04

wet and stuff

1 mile warm up

Then on the grass we did alternating 800’s and 400’s on the grass in spikes.
800’s: 2:35, 2:37, 2:32, 2:29, 2:25
400’s: 1:06, 1:09, 1:11, 1:10, 1:03
1 mile cooldown

Then i don’t know what our coach was thinking

4xrun 200, jog 200
in ~35’s

Whateva

[fraek]

fraek on October 2, 2004 at 3:20 am #30198

Fri. 1/10/04

Prerace stuff
good warmup, good stretch, 2 mile run.
Then we ate pizza mmmmmm

[fraek]

fraek on October 3, 2004 at 11:57 pm #30199

sat. 2/10/04

I woke up ridiculusly sick. I couldn’t breath and my head was killing me.

I took like 4 sudafed before the race so i could kindof breath.

The race wasn’t all that bad. It was an all woods and hills course.

First mile- up a hill then rolling hills 5:50
Second mile- down and up a steep hill 6:15
Third mile- Mostly down hill 5:40
Final time was 18:31… not bad for being really sick

[fraek]

fraek on October 10, 2004 at 8:08 am #30200

mon. 3/10/04

A little more than the usual prerace stuff, because we are definitly going to win our race.

5 miles

[fraek]

fraek on October 10, 2004 at 8:10 am #30201

tues. 4/10/04

RACE DAY- 18:21 @ Freedom Park

It’s a very fast course and i didn’t try very hard, I propably could have broken 18:00 if i tried.

After the race we did 20 min fartlek w/ 15 sec. pickups

[fraek]

fraek on October 10, 2004 at 8:11 am #30202

weds. 5/10/04

8 mile trail run

[fraek]

fraek on October 10, 2004 at 8:12 am #30203

thurs. 6/10/04

1 mile
12x 400m on the grass in 1:20
1 mile

[fraek]

fraek on October 10, 2004 at 8:12 am #30204

fri. 7/10/04

prerace

3 miles

[fraek]

fraek on October 10, 2004 at 8:14 am #30205

sat. 8/10/04

RACE DAY in the Bronx. The Manhatan Invitational 2.5 miles.

I just wasn’t feeling it today- 14:49

However… It was a huge waste of time

[fraek]

fraek on October 12, 2004 at 3:54 am #30206

sun. 9/10/04 AM

Finally a Speed/Hurdle Day

2 lap warmup
stretching
dynamic flexibilities/ seagraves type stuff
3×15 each leg trail leg drills
3×6 hurdles each leg lead leg one step drills
3×6 hurdles each leg trail leg one step drills
2×6 hurldes each leg trail leg 3 step drills
2×6 hurldes each leg lead leg 3 step drills
10x flying 50’s about 85%

I’m not actually sure if i’m going to use calculated percentages, because i never really got a race time in the 100m

[fraek]

fraek on October 12, 2004 at 3:55 am #30207

sun. 9/10/04 PM

A pretty fast 4 mile run.

[fraek]

fraek on October 12, 2004 at 3:56 am #30208

mon. 10/10/04

Pre race stuff

20 min. easy running
6x100m strides

[fraek]

fraek on October 13, 2004 at 7:06 am #30209

tues. 10/12/04 I messed up the date somewhere by a mistake.

RACEDAY

Again, i ran faster. 18:18
It feels good to improve so consistently… if only it could be that way with everything.
it was kindof cold, and i was kindof tired and sore. But i went out and ran like normal. It didn’t hurt all that much.

Thank God for my kick:dance:

[fraek]

fraek on October 15, 2004 at 6:02 am #30210

weds. 10/13/04

an 8 mile “recovery” run, like my coach likes to call them.

I hate long runs… from now on, nothing over 6… they just hurt my joints and such:(

Then i lifted
3×10 130 bench press
3×10 40 DB Incline
3×10 25 DB Fly’s
3×10 30 DB military press
3×10 50 tri’s
3×10 110 pulldowns
3×10 110 rows
3×10 55 curl

[fraek]

fraek on October 15, 2004 at 6:07 am #30211

thurs. 10/14/04

stretch
2 mile warmup
6×800’s on the track— After 3 i convinced him that running on the track is just going to injure us… and it diid. Then we ran 2 one on the grass and the last on the track
2:31, 2:28, 2:25,2:39, 2:41, 2:18
2 mile cooldown

[fraek]

fraek on October 16, 2004 at 1:54 am #30212

fri. 10/15/04

rain today
30 mins.
very cold and wet

[fraek]

fraek on October 17, 2004 at 5:28 am #30213

sat. 10/16/04

it’s getting colder out:sniff:

1 mile warmup into
3 miles @ 20 min into
2x 350m hill runs, Run up, Jog down
3 mile cooldown

Then weight room
Upper Body

3×10 120 bench
3×10 25 DB Fly’s
3×10 40 DB tri’s
3×10 120 pulldowns
3×10 110 rows
3×10 60 curl
3×10 30 DB military press
3×10 70 DB shrugs
3×10 25 back ext.
3×10 25 ab twists

Then a tasty PWO shake (EAS protien)

[fraek]

fraek on October 18, 2004 at 7:21 am #30214

sun. 10/17/04

4 easy miles

[fraek]

fraek on October 19, 2004 at 8:10 am #30215

mon. 10/18/04

Race Prep

2 not so easy miles
4 laps of in & outs ( run straight, jog corners)

[fraek]

fraek on October 24, 2004 at 3:57 am #30216

Tues. 10/19/04

Race was canceled due to rain.

So we did a crazy workout:
1 mile warmup
6 mile in 37:30 (6:15 pace)
1 mile cool down

then the usual weight room upper body stuff

3×10 120 bench
3×10 25 DB Fly’s
3×10 40 DB tri’s
3×10 120 pulldowns
3×10 110 rows
3×10 60 curl
3×10 30 DB military press
3×10 70 DB shrugs
3×10 25 back ext.
3×10 25 ab twists

[fraek]

fraek on October 24, 2004 at 3:58 am #30217

Weds. 10/20/04

8 mile “recovery run”, well almost 8 miles.

[fraek]

fraek on October 24, 2004 at 3:59 am #30218

Thurs. 10/21/04

2 mile warmup
2 mile time trail on the track 11:20 (5:40 pace)…why on the track??
1 mile cooldown

[fraek]

fraek on October 24, 2004 at 4:01 am #30219

Fri. 10/22/04

We were supposed to run an easy 5 miles or something, but we just climbed trees instead. Our team is so lazy.
So, we might of actually ran like 2 miles.

Then something along the lines of:

3×10 120 bench
3×10 45 sandbag tri’s
3×10 120 pulldowns
3×10 110 rows
3×10 60 curl
3×10 30 DB military press
3×10 70 DB shrugs
3×10 25 back ext.
3×10 25 ab twists

[fraek]

fraek on October 24, 2004 at 4:08 am #30220

sat. 10/23/04

Drove to Chubb Park
1.5 mile warmup
8×600 on hilly grass in xc spikes 1:45, 1:42, 1:43, 1:41, 1:44, 1:41, 1:49, 1:39
2×200 on the same hilly grass :31, :29

[fraek]

fraek on October 25, 2004 at 7:22 am #30221

sun. 10/24/04

Nothing At All… and it was all i could wish it could be

[fraek]

fraek on October 26, 2004 at 3:10 am #30222

mon. 10/25/04

Race prep 1.5 mile jog ( we really ran to a tree and climbed it)

I’m going for 17:59 tomarrow

[fraek]

fraek on October 29, 2004 at 6:58 am #30223

tues. 10/26/04

Ran 18:20… i’m definitly starting to get sick of xc, my team has pretty much stopped trying, and running all this distance is starting to bug me.

I can’t wait to start training for indoor:dance:

[fraek]

fraek on October 29, 2004 at 7:02 am #30224

weds. 10/27/04

went out for about a 7 mile run.

then i lifted upperbody. The usual stuff.

all 3×10
135,145,155 bench
40 db press
30 fly’s
35 tri’s
120 pulldowns
110 rows
55 curls
30 DB military
135 shrugs

[fraek]

fraek on October 29, 2004 at 7:05 am #30225

thurs. 10/28/04

1 mile warmup (everyday)
3 miles anarobic threshold (must have benn actually like 2.7) in 15:30
4x200m strides
1 mile cooldown (everyday)

[fraek]

fraek on October 30, 2004 at 3:40 am #30226

fri. 10/29/04

Kind of like an SE2 day:
3 mile warmup
2 laps of in & outs
3x400m @90%

the first one killed me…i was so excited to run it, i probably ran it in like 53 sec…. then i did something stupid and didn’t jog between the intervals. I got nailed with lactic acid, tighted up like crazy. the next two were probably in the 65-70 range. i had never felt that awful during a track workout. Thats what distance running does to you. I have to calm myself down and ease into my next phase.

back to practice…
1.5 mile cooldown

My most important meet of the season is next monday, so i was a little confused to why our coach made us do this workout, but hey i loved it:dance:

[fraek]

fraek on October 31, 2004 at 8:36 pm #30227

sat. 10/30/04

On my own i did some easy fartlek running

10 min warmup…
6x 1min @ 5k pace/ 1min jog…
10 min cooldown

Calves kindof sore from yesterday’s 400’s

[fraek]

fraek on November 2, 2004 at 7:06 am #30228

sun. 10/31/04

nothing

Didn’t even go out for Haloween… stupid calculus AP project:splat:

[fraek]

fraek on November 2, 2004 at 7:09 am #30229

mon. 11/01/04

state sectionals

Our coach hates use… eveyone ran terrible.

i ran 18:20… which is good, because the course is said to be 20 seconds slow.

Placed 3 on the team, 37th overall, and we have one meet left, thenindoor.

My hurdle training partner broke his leg in a football game… this indoor season is going to be boring.

[fraek]

fraek on November 4, 2004 at 6:13 am #30230

tues. 11/02/04

20 minutes of indian runs
6x 150m stride- 250m jog

weightroom
the usual upperbody jargan
3×10 125,130,135 bench
3×10 85 incline bench
3×10 40 DB Press
3×10 55 curl
3×10 25 DB military
3×10 120 pulldown
3×10 row
3×10 35 DB tricep
3×10 140 shrugs

[fraek]

fraek on November 4, 2004 at 6:14 am #30231

weds 11/03/04

3 miles
1 mile time trail (5:08)
2 miles

[fraek]

fraek on November 5, 2004 at 3:22 am #30232

thurs. 11/04/04

LAST XC Practice

2 mile light jog, lots of messing around and tree climbing/tipping

[fraek]

fraek on November 8, 2004 at 9:11 am #30233

fri 11/05/04

Nothing

[fraek]

fraek on November 8, 2004 at 9:13 am #30234

sat. 11/06/04

Last xc meet ever… i ran terrible, i went out slow and kept on slowing down. my time was like 20 min. or something. I gave up after i saw that my two mile split was 13:10 or something.

Now indoor has begun:dance:

[fraek]

fraek on November 8, 2004 at 9:14 am #30235

sun. 11/07/04

Nothing

[fraek]

fraek on November 9, 2004 at 5:24 am #30236

mon. 11/08/04

Upperbody

5 min treedmill
3×8 Deep squats 185,195,205
3×15 speed squats 115
3×10 50 DB Lunges
3×10 180 Leg Ext.
3×8 RDL 135, 155, 175
3×10 140 Leg Curls
3×10 240 Toe ups
3×15 120 hip abductors
3×15 120 hip flexors
3×10 180 Groin thing
3×15 25 incline situps
3×15 25 back ext

5min treedmill

Didnt hurt as much as i thought it would

ill be feeling it tomarow

[fraek]

fraek on November 11, 2004 at 6:50 am #30237

11/9/04

HALO 2 Day

I didnt do anything

[fraek]

fraek on November 11, 2004 at 6:54 am #30238

11/10/04

Upperbody

3×8 115, 125, 135 bench
3×10 85 tri pulldown
3×10 55 curl
3×10 130 row
3×10 40 DB press
3×10 65 tri’s
3×8 25 DB military press
3×10 75 DB shrug
3×10 110 pulldown
3×10 25 DB curls
3×10 dips
3×10 25 DB fly’s
3×15 180 ab machine
3×15 220 back machine
3×15 25 abtwist

[fraek]

fraek on November 13, 2004 at 5:14 am #30239

11/11/04

I can’t wait for indoor to start.

Now that Gym has started, i’ll start adding in that stuff too.

gym:
flag football- 30 min.
jogged 1.5 miles

[fraek]

fraek on November 13, 2004 at 5:14 am #30240

11/12/04

gym: FlickerBall (If you don’t know what this is i feel sorry for you 🙁 ) for an hour

[fraek]

fraek on November 15, 2004 at 7:33 am #30241

sun. 11/14/04

Yes… My first unoffiicial Indoor Track practice starts tomarrow. i just wrote this thing right now, so it might not tbe the greatest. FEEDBACK PLEASE. this is my SPP? for indoor track. i’m an intermediate Hurdler, running the 600 & 800.

Mon: MAXV–Hurdle Drills/ Speed, 50m to 150m @ 80- 90%/ Upperbody
Tues: SE2?–Speed-Endurance (Lactic Acid Tolerance), 400m-800m @65-75%/ Lowerbody
Weds: EXT TEMPO–Easy Day (Lactic Acid Flushing)/ 150m- 250m @ 55- 65%
Thurs: SE2?–Hurdle Drills/Speed-Endurance (Lactic Acid Tolerance), 400m-800m @65-75%/ Upperbody
Fri: Hills or Stairs/ Plyometrics/ Lowerbody
Sat or Sun: Hurdles/ 30 min. fartlek (to mantain base)

I’ll gradualy bring down the distances of all the reps, decrease the amount of the reps, and increase the intensitys as the season progresses.

IS THIS RIGHT AT ALL????????????

[rice773]

rice773 on November 15, 2004 at 9:07 am #30242

My comments:
-If you are still planning on running the 55mH indoors i would start with accel. dev. work and then progress to max V later in the season.
-SE2 runs are usually 300-600m at 90-100% with full recovery between efforts
-I would drop one of the SE2 days and replace it with tempo or GS
-Splitting weight session into upper/lower isn’t ideal in my mind, work full body in all of your workouts

This is how i would set it up:
Mon: Acc. dev. 12x10m -> 10x15m ->8x20m, hurdles, weights
Tues: Ext. tempo and/or GS
Wed: SE2 ex: 3x600m w/ 15min, hurdles
Thu: Fartlek and/or GS
Fri: Plyos, hurdles, weights
Sat or Sun: Stairs/long hills mb?

That’s a pretty heavy load but if you think you can handle it, go for it.

[fraek]

fraek on November 17, 2004 at 8:27 am #30243

The 55mH is not going to be my main event in indoor. I’ll just be using that to keep up my hurdle skills. My main events will be the 600 and the 800. So i don’t really think i need to start with accel. dev.. Also im doing long to short periodization, so wouldn’t i progress from maxV to accel. dev? (maybe i could do ends to middle??)

And for the SE2 runs, your completly right.

I’ll likely include 1 SE2 day (but far over distance like 600m-800m @ 90- 95% w/ full recovery). And a day of whatever these are called. 300m- 500m @ like 70- 80% w/ 2-3min recovery.

And why not split weights into upper and lower. what would you suggest? A power lifts and a general strength day?

[fraek]

fraek on November 17, 2004 at 8:36 am #30244

mon. 11/15/04

800m warmup
Static and Dynamic stretching
Stationary trail leg drills
lead leg drills
trail leg drills

6x 150m (my watch broke so i have no times)

Upperbody All 3×10
40 DB Press
55 Bi curl
120 rows
75 tri machine
30 DB Fly’s
30 DB military press
110 pulldowns
55 bi curls
35 DB incline press
75 tri pulldowns
dips
25lb. situps
110 ab machine

[fraek]

fraek on November 17, 2004 at 8:43 am #30245

tues. 11/16/04

From now on it’s assumed that i do an 800m warup and cooldown every day. Along with static and dynamic stretching before and just static stretching after.

4x400m with 400m jog rest
5 min rest
4x400m with 400m jog rest

Lowerbody all 3×10
55 DB lunges
115 ham curls
300 toeups
110,120,130 abductors
120, 130, 130 opposite of abductors
135, 205, 210, 210 squat
150 some groin machine
150 leg ext.
25 lb. situps
110 ab machine

[fraek]

fraek on November 18, 2004 at 3:45 am #30246

weds. 11/17/04

ext. tempo

8×200 @ 70%

i was thinking about doing it barefoot, but the ground is cold. I’ll wait til the spring to do that.

for tomarrow im stealing Rice’s proposed SE2 Day: hurdles, 3x600m @ 90% w/ 15min, upperbody. (It just sounds fun)

[fraek]

fraek on November 19, 2004 at 4:33 am #30247

Thurs. 11/18/04

Mostly hurdles today.

I did the standard warmup.
3×15 each leg, stationary trail leg drills
Then 1 step drills over 6 hurdles. 10x each leg, both trail leg and lead leg.

Then i was supposed to do 3×600 @ 90%, but i tightened up pretty bad during the second one, and i didn’t want to risk it.
2×600, 1:41.55, 1:45.72

I will probably lift upperbody later on tonight. After rush hour.

[fraek]

fraek on November 21, 2004 at 8:47 am #30248

Fri. 11/19/04

Switched the weekends workout with today’s workout. I should have started with a lighter load.

30 min. Fartlek running
2 min jog
1 min @ mile pace

Upperbody All 3×10
45 DB Press
65 Bi curl
120 rows
85 tri pulldowns
110 Fly mach.
30 DB military press
110 pulldowns
70 bi curl mach.
35 DB incline press
75 tri mach.
dips
75 shoulder thing

[fraek]

fraek on November 21, 2004 at 8:48 am #30249

sat. 11/20/04

Gave myself a nice rest today.
Tomarrow i will have a nice and easy jog.

[fraek]

fraek on November 23, 2004 at 6:51 am #30250

sun. 11/21/04

Yea… that jog didnt happen, so some more rest for monday.

[fraek]

fraek on November 23, 2004 at 7:02 am #30251

mon. 11/22/04

crazy hurdle day.I did the math, and it came to something sick like 330 total hurdle movements.

3×15 each leg stationary trail leg
10×6 hurdles each leg both led leg and trail leg.
5x Flying 40’s (in spikes) not timed

Upperbody
All 3×10
squat 135, 205, 205, 205
Speed squats 95
Lunges 55 DB
Leg curls 120
Leg ext 145
Toe Ups 230, 240, 250
Hip abductors 130
Hip flexors 130
Leg curls 135
Leg Ext 155
Sit Ups 25

[fraek]

fraek on November 24, 2004 at 3:11 am #30252

tues. 11/23/04

ext tempo

10x200m w/ 45 sec rest( 100m jog) @ 70% 33.70, 34.90, 34.38, 32.63, 33.73, 32.11, 31.42, 32.52, 31.41, 29.44

They might not all have been exactly 200m, but for the most part they were. Later on today i will lift upperbody and such.

[fraek]

fraek on November 25, 2004 at 1:56 am #30253

weds. 11/24/04

i was supposed to do 2x3x600m @ 80%, but it was raining, windy, cold and wet. So i did 5x400m @ 80%, it was pretty bad. I was soaked and frozen by the time i was done.

5x400m @80%- 1:01.45, 1:01.02, 1:04.22, 1:04.48, 59.90.

I had to be happy with the times considering the weather.

[fraek]

fraek on November 25, 2004 at 2:02 am #30254

New training plan, a less intense one.

mon.- hurdles/ max V/ Lowerbody
tues- ext tempo/ upperbody
weds- Short Intervals/ SE2?
thurs- fartlek
fri- hurdles/ ployometrics/ lowerbody
sat- Long intervals/ SE2?/ upperbody
sun- rest

[fraek]

fraek on November 30, 2004 at 7:38 am #30255

thurs 11/25/04 – sun 11/28/04

My brother got married, so i had no time to do anything.

[fraek]

fraek on November 30, 2004 at 7:48 am #30256

mon. 11/29/04

Tons of Hurdles
3×15 each leg stationary trail leg
10×6 hurdles each leg both led leg and trail leg.

6x flying 50 yards 5.15, 5.11, 4.85, 4.87, 4.92, 4.89

Felt good and relaxed… I just don’t get tired anymore, It’s awesome. However, my shins are killing from my shin splints from the end of the summer, which really never went away.

LowerBody all 3×10

not as deep squats 135, 185, 205, 225
lunges 55 DB
Leg Curls 125
Leg Ext 150
toe ups 260
hip flexors 120
hip abductor 120
leg curls 135
leg ext 165
reverse leg press 225
sit up twists 25
back/ side ext. 25

[fraek]

fraek on December 1, 2004 at 7:04 am #30257

tues. 11/30/04

my legs were a little tight so i gave myself an ext. tempo day.

A 1 mile instead of a .5 mile warmup.
A longer stretch.
More dynamic stretching
8x200m @ 33 sec. w/ 30 sec jogging rest

Then UpperBody All 3×10
45 DB Press
55 curl
130 rows
50 tri pulldowns
25 DB arnold press
120 Fly mach.
75 tri mach.
65 bi mach.
110 pulldowns
75 shoulder press?
30 DB incline press

[fraek]

fraek on December 2, 2004 at 3:38 am #30258

weds. 12/01/04

umm. it was crazy windy outside. (winds gusting from 23-39mph). And for some reason i thought it would be a good idea to go outside and run. WRONG.

After warming up and stretching i decided to hurry up and get this over with. the wind absolutly killed me, there were times i was blown off the track, or almost stopped.

3x1000m @??% 3:30.31, 3:35.47, 3:29.07

Just to give you an idea of the wind. I ran one of the home stretches in 16.40, and the back stretch in 28.94… yea thats right 12 seconds slower:lol:

[loz800m]

loz800m on December 2, 2004 at 5:02 pm #30259

Where do you live?

[fraek]

fraek on December 3, 2004 at 4:24 am #30260

Location: Mt. Olive, NJ

[fraek]

fraek on December 3, 2004 at 4:40 am #30261

thurs. 12/02/04

first day of indoor track

Not much for a practice, the coach went over stuff for about an hour and then had the sprinters, hurdlers , and jumpers run a mile then lift.

I was contemplating lifting lowerbody, but i don’t want to be tired for tomarow, (my coach doesn’t think i should lift lower body at all, but i’ll try to match it up with a speed day, maybe friday, so i have time to recovery). It seemed like lifting today would just waste tomarow, we’ll see how things work out.

My hurdle coach is currently in California at the USATF convention, so I’ll have to run the show until he gets back.

As for the rest of the team, things are looking pretty bad. I’m the only senior, besides my training partner, who won’t be back for at least a month, and i have never done indoor before. Not to be egostatistical (sp?), but their really aren’t that many quality athletes on the team besides me. Probably just a handful, the girls, however, will probably be amazing.

This is the longest i have ever wrote and i have to stop.:bounce:

[fraek]

fraek on December 4, 2004 at 7:33 am #30262

fri. 12/03/04

3 mile warmup
more dynamic stretching than usual

8x200m @ 75% w/ 45sec. rest, they were all aroung 31- 32 seconds

Then some upperbody @ the HS gym
all 3×10
40 DB press
65 curl
110 pulldowns
35 DB behind the neck
25 DB fly’s
65 curl
100 row
45 skull crushers

[fraek]

fraek on December 5, 2004 at 11:32 pm #30263

sat. 12/04/04

Another cold and windy day. I don’t think ill have that many days more on the track, so i want to do things that are hard to do inside our school.

Regular warmup
3x500m 1:26.73, 1:27.79, 1:25.60
i did these with shorts, pants, tshirt, long sleeve shirt, sweatshirt, gloves, 2 pairs of socks, a hat, and my trainers on. So not bad considering the circumstances.

Lowerbody: all 3×10
squat 135, 185, 205, 225
lunges 55 DB
leg curl 125
leg ext 155
hip adductors 140
hip abductors 150
leg curl 125
leg ext. 155
inverse leg press 225
back/side ext. 25
situps/ twists 25

I took out toe ups, because im starting to develop shin splints, and i dont want to put any extra weight on my shins for no reason. I’m also going to stop playing gym soccer as crazily, and do more running on soft grounds, to make for a speedy recovery.

[fraek]

fraek on December 6, 2004 at 9:53 am #30264

sun. 12/05/04

R & R

[fraek]

fraek on December 7, 2004 at 4:21 am #30265

mon. 12/06/04

It snowed and the roads iced up, so practice was canceled. My coach told me to go home and run for 30- 40 minutes on my own.

It was kind of drizzling and stuff, some ice,but not too bad.

35 minutes
And at 20 minutes i picked it up to 5k pace for 10 minutes, then brought it back down.

i’m so hungry:regan:

[fraek]

fraek on December 9, 2004 at 8:43 am #30266

Tues 12/07/04

I’m following my coaches guidlines now, so i did some accel dev./ MaxV work.

Pretty much the same warmups as otherdays, except we do alot my flexability stuff.
Then we did 4x50m falling into it starts.
15x50m @90%

Upperbody
DB press 45
arm curl 75
40 DB tri
pulldowns 130
military DB 30
DB Fly’s 25
curls 75
tri pulldown 60
rows 110
vert rows 75

[fraek]

fraek on December 9, 2004 at 8:51 am #30267

wes. 12/08/04

Amazing weather, so we had to be on the track.

Long wrmup and drills and stuff, then i had to teach some freshman to hurdle, so i did a whole bunch of random drills, and stretching.

Then i did a simple ladder (12344321)
100- 18.19 w/ 45 sec
200- 35.14 w/ 1.30 min
300- 51.60 w/ 2 min
400- 1:14.53 w/ 5min
400- 1:03.29 w/ 4 min
300- 47.12 w/ 2 min
200- 29.96 w/ 1 min
100- 14.91

[fraek]

fraek on December 10, 2004 at 8:06 am #30268

thurs. 12/09/04

warm, but wet.

Warmed up with the sprinters, our coach told us to go for a 2 mile jog, but i ran with the distance team instead, and went like 5 miles, just for fun.

Then some good old upperbody. All 3×10
DB Press 45’s
curls 75
behind the head tri 45 DB
military press 30 DB
pulldowns 120
DB fly’s 25’s
pull ups
tri pulldowns 65
dips
rows 110

[fraek]

fraek on December 11, 2004 at 7:28 am #30269

fri. 12/10/04

high jump drills and stuff, i could only get to like 5’6″, but i dont like HJ very much so whatever.
Then i did some hurdling in the basement of our school.

[fraek]

fraek on December 13, 2004 at 12:18 am #30270

sat. 12/11/04

SE2 Day
Long stretch and lots of seagrave drill type stuff

4x300m @ 90%
42.19 w/ 4:00 rest
41.76 w/ 5:00 rest
43.09 w/ 6:00 rest
42.53

A short cooldown, because i realized that i had broken my trainers (this is a good reason why you do not run that fast in shoes that are held up by an air pocket, it probably happened when i was slowing down) and i am not to happy, they were my favorite shoes ever. (nike air zoom milers)

LowerBody at the gym
3×12 squat 135, 185
3×8 squat 235, 235
3×12 DB lunges 55
3×12 Ham curls 125
3×12 leg ext. 155
3×12 hip abductors 140, 150, 160
3×12 hip adductors 130, 140, 140
3×12 toe ups 250
3×12 Ham curls 125
3×12 leg ext 155
3×15 situp twists w/ 25 weight
3x2x15 back, left, right ext. w/ 25 weight

[fraek]

fraek on December 13, 2004 at 12:20 am #30271

sun. 12/12/04

rest

[fraek]

fraek on December 15, 2004 at 9:15 am #30272

mon. 12/13/04

lots of hurdle drills- Finally our hurdle coach is back!!

lifting upperbody- We got a new strength coach, who is a lot smarter then our old one. This guy actually has common sense, and can incorporate lifting into each session. Unlike our old coach, who was dumb as a rock, and had this crazy football mantality, which made me loss all respect for him, i never followed his training. and i watched as one by one his athletes got injured.

4×15 bench press 115
3×20 pushups, regular, wide, narrow
2×15 pulldowns 120 5 front, 5 back
30 sec iron cross w/ 10 DB
30 sec ballhold thing
30 sec 35 lb. push press?
4×5 outward pull ups
4×6 dips

[fraek]

fraek on December 15, 2004 at 9:18 am #30273

tues. 12/14/04

4x600m w/ 5 min rest 1:41, 1:46, 1:47, 1:44 – very cold and windy. No spikes and such.

Easy lifting LowerBody
3×15 leg press 135
3×15 single leg curl 40?

[fraek]

fraek on December 16, 2004 at 4:26 am #30274

weds.

Hurdle Drills

No lifting

Shins are killing me.

[fraek]

fraek on December 17, 2004 at 7:07 am #30275

thurs. 12/16/04

6x300m @ 80% w/ 1:30 recovery 47.61, 47.25, 46.34, 47.40, 47.67, 51.81

Upperbody
2×12 DB press 45
2×12 pulldowns 130
2×12 DB front raise 20
2×12 outward pullups
2×12 dips
Crazy Ab exercises
Crazy Lowerback exercises
Crazy Pushup exercises

[fraek]

fraek on December 18, 2004 at 10:07 pm #30276

fri. 12/17/04

4x200m relay w/ 2 min rest average of about 27

LowerBody Lifting @ the school’s terrible gym
1×20 squat 115
2×25 DB lunges 30
2×15 leg curls 90?
1×20 squat 115
2×30 toeups (striaght, inside, outside) 45DB
some weird hip flexor thing

i dont think im going to lift at the school anymore, the machines are terrible.

[fraek]

fraek on December 20, 2004 at 8:32 am #30277

sat. 12/18/04 & sun. 12/19/04

Crazy Rest

[fraek]

fraek on December 22, 2004 at 6:47 am #30278

mon. 12/20/04

Upperbody all 3×12
DB Press 45
curl 55
tri pulldowns 50
pulldowns 120
military DB Press 30
Fly mach 110
rows 120
tri machine 85
bi machine 85
shoulder machine 75
chest machine 85
dips
military pullups

[fraek]

fraek on December 22, 2004 at 6:52 am #30279

tues. 12/21/04

tons of hurdle drills

We started 3 stepping and stuff. My shins are killing me, i couldnt even stay uip on my toes. This sucks. Then to top it off, we did 5x100m @ 75%.

Lowerbody all 3×12
leg press 180
single leg curl 50
lunges 50 DB
back ext.

[fraek]

fraek on December 23, 2004 at 9:40 am #30280

weds. 12/22/04

looks like Alex an i had the same workout today.

8x200m- my coach timed it so i don’t have all the times. They were all between 26 and 28. He said the average was probably 27.0.

No lifting today.

[fraek]

fraek on December 24, 2004 at 7:51 am #30281

thurs. 12/23/04

Tons of hurdle drills and stuff, then some simple 5 stepping, and then starts 3 stepping over 4 hurdles. I was flying. I’m going to tear everyone apart december 29th. 😀

Then some real quick upperbody
1×30 upright row 65
3×8 bench 135
2×15 standing row 70
2×15 lat raises 15DB
2×12 incline bench 105
2×15 dips
2×10 military pullups
2×10 curls 65

i think that was everything

[fraek]

fraek on December 25, 2004 at 8:49 am #30282

fri. 12/24/04

very cold, and very windy. I actually ran in spikes, but with socks and tons of clothing.

3x600m- 1:41.06, 1:40.78, 1:42.87
1x400m- 58.88

I went to lift, but the Y was closed, who would of thought.

[fraek]

fraek on December 27, 2004 at 2:07 am #30283

sat. 12/25/04

X-Mas

[loz800m]

loz800m on December 27, 2004 at 4:59 am #30284

Are you going to the darthmouth meet on jan 9th?

[fraek]

fraek on December 28, 2004 at 12:16 am #30285

Nope

[fraek]

fraek on December 28, 2004 at 12:16 am #30286

sun. 12/26/04

Snow, nothing

[fraek]

fraek on December 28, 2004 at 12:20 am #30287

mon. 12/27/04

Pretty much hurdled a lot, starts with 3-stepping, getting me prepared for our shuttle hurdles.

Upperbody
1×12 military pullups
1×12 lunges 45
1×12 military pullups
1×12 lunges 45
2×15 Hamstring MR
2×15 push ups MR
2×20 one legged squats
1×10 jump tucks

[fraek]

fraek on December 28, 2004 at 10:50 pm #30288

tues. 12/28/04

Pre Race stuff

Loong warmup and stretch. A few starts. Hurdle driulls and stuff. Nothing major, i need to be rested for my first meet tomorrow.

Race Predictions:
shuttle hurdle split- 7.8x
600m- 1:27.xx
Then i’m either running the 4×4 or the 1000m.
If 4×4, then 52 split
If 1000m, then who knows… maybe like 2:45.xx

Lets do it!!:splat:

[fraek]

fraek on December 30, 2004 at 2:31 am #30289

weds. 12/29/04

First indoor meet ever. And i can see why people hate indoors. It’s impossible to breath, and wearing no spikes absolutly sucks, especially with the none banked turns. I don’t know how those kids ran the 300’s.

Well anyway, as for me, there is no split for the shuttle hurdles, because i didnt exactly finish. The people who setup the hurdles over lapped them, so when i skimmed the fourth hurdle it was like hitting a brick wall. I fell and rolled, by the time i got up i was already past the last hurdle, oh well. However, i did good up until that point.

600m- this race just hurts, after getting bandaged up, i feel asleep under the stairs on some mat thing. My coach just made up a seed for me since he wanted me to be in the first heat. The kids i ran with kept on asking me what my best time was, and i had to tell them that i had never ran it. I ended up gettin 2nd place overall. With a time of 1:28.10, not that stellar of a time, but i learned a lot from the race. The start is key, i have to get in front and stay there, if im not in front, i stay right behind them on the turn, slingshot into the straight away, and pass them there. I have to run the first two laps faster and die more at the end, i didnt die enough.

After that my coach took me out of the 4×4 since other kids were to tired to run it, and he didnt want me running the 1000m.

[pesiroil]

pesiroil on December 30, 2004 at 3:18 am #30290

yeah running indoors is hard. One of the reasons I like the 4×2 so much is it feels like your about to fall over since the turns are so sharp. I couldnt go to the meet today since yesturday i twisted my knee snowboarding. Good luck on your next indoor meet, maybe ill see you there, Its Valentine right?

[fraek]

fraek on December 30, 2004 at 3:27 am #30291

ohh, that sucks. My coach doesn’t even let me go skiing, so consider yourself lucky, i guess… And yes it’s valentine.

[fraek]

fraek on December 31, 2004 at 3:58 am #30292

thurs. 12/30/04

I have another race tomorrow so all i really did today was stretch, do some starts and some hurdle drills. Nothing major that would make me tired for tommorow.

Meet Predictions.
600m- 1:26.xx
55mHH- Never finished this race, so 8.1x
If we run the sprint med i’ll do the 800m, ill try to run a 2:05

[fraek]

fraek on January 1, 2005 at 9:19 pm #30293

fri. 12/31/04

Meet Results

I hate waking up at 6:15 to go to meets, it’s rediculous.

55mH- I didn’t get to go over a single hurdle before this race, or warmup very good. I didn’t worry about it , because i assumed that i would make the finals easily. That was stupid, i ran terrible, 8.54, .06 away from qualifying.

HJ- My coach made me enter this just so i would remember how to high jump, and get the feel of inddors. The bar started at 5-0, i made it to 5-6, and quit because i didn’t want to get tired for the 600m. 5-06 was good enough for 7th.

600m- i got in a good race this time, i was seeded 9th as opposed to 1st last time. This race is so hard of this track, but i managed to get 5th, with a time of 1:27.06, i can’t see myself going anywhere but down from here. I’ll probably break 1:23 if i get to run it at the armory.

SMR- My team stinks, so there wasn’t any pressure to run fast, getting the baton second to last in the 800m by at least 75m doesn’t really help, (The kid behind me’s team fell). I ran a 2:07 split with ease.

[fraek]

fraek on January 3, 2005 at 7:51 am #30294

sat. 1/1/05

Rest

[fraek]

fraek on January 3, 2005 at 8:00 am #30295

sun. 1/2/05

i did my workout way to late today. It was pitch black before i even started running, bad idea.

2x300m- 43.27, 42.15 w/ 2:00 rest
2x200m- 27.28, 26.83 w/ 2:00 rest
2x100m- 11.37, 11.27 w/ 2:00 rest
2x50m (may not be correct distance)- 4.54, 5.18 w/ 1:00 rest

LowerBody
3×15 squat 135, 185, 185
3×15 leg ext. 155
3×15 leg curls 125
3×15 hip adductors 140
3×15 hip abductors 140
3×15 toe ups 200
3×15 lunges 40DB
4×15 back, side, side, back ext.
2×15 sit ups 25
3×20 side crunches
1×50 crunches

I actually remembered to cool down after lifting weights, i usually just drive home, sweet

[fraek]

fraek on January 4, 2005 at 7:11 am #30296

mon. 1/3/05

6x300m- 43.56, 43.68, 45.44, 45.81, 45.07, 45.91

Upperbody
2×15 upright rows 65
2×15 DB Press 45’s
30 push ups
2×10 military pull ups
2×20 dips
2×15 pull downs 130

[fraek]

fraek on January 8, 2005 at 10:34 pm #30297

tues. 1/4/05

Race Prep
just general flexabilities, starts, and hurdle drills. Nothing to major county relays tommorrow

weds. 1/5/05

Meet got canceled, and we were sent home early from school it was impossible to do anything, so this was another wasted day.

thurs. 1/6/05

Race Prep day
Starts, hurdle drills, flexibilities; the usual

fri. 1/7/05

Conference Champs

I ran. 8.41 in the 55mH prelims, and 8.41 in the finals. This got me fourth. After this race i relized how slow i am, i really need to start getting some speed into my workouts.

In the 600m i ran 1:27.10, 5th place. i dont know what happened in this race, i think i went out to fast, my coach tells me i went out to slow, but we both agree, i ran terrible. 200 splits were, 27.1, 28.5, 30.5 (i think that adds up?) I can see how my training this week effected the way i ran, i barely did anything, so i just completly sucked.

Our hopeless 4×4 came in last, i ran the first leg, because i didn’t want to be embarrased running by myself. I split a 54, it was very interesting running this. They put us in lanes and had us break in with like 10 teams. I went out way to slow 27, i got stuck behind people on the turns and there was nothing i could do. I also lost like a second on the exchange, i wasn’t even tired when i finished.

Pretty much i hate indoor and i can’t wait until outdoor.

[fraek]

fraek on January 10, 2005 at 8:04 am #30298

sat. 1/8/05

Nothing

sun. 1/9/04

Group Relays @ Princeton

Our coach tricked our shuttle hurdle team, we thought we were going just to hurdle. Wrong, he threw use in the 4x200m, and the Sprint Med. I mean, it didnt realy bother me, but i had to run with not hte fastest kids.

4x55mH- 34.88 8th, i split a 7.8, so i was happy.

4x200m- 1:45.31 37th, i split a 23.9, i was very happy about this, because it showed what kind of shape i was in. I ran that time without getting tired or tight at all. I could see myself hitting around 50 sec. at the armory in the 400m. It is so hard to lean into these turns, especially for a 6’3″ kid.

Sprint Med.- 4:04.25 19th, i didnt run very hard at all, mostly because i was starving and thirsty, i split a 2:09 800 leg, i proly could have went 2:00, but whatever.

[fraek]

fraek on January 11, 2005 at 9:39 am #30299

mon. 1/10/05

Sort of a recovery day. I ran like 6 or 7 miles with the distance kids, it felt good, they run so slow, and so lazy that it actually made my shins feel better.

Upperbody
1×30 upright rows 55
3×10 bench 125
2×12 standing back 65
1×12 military pull ups
1×16 dips
2×12 incline bench 35DB
1×12 curl 55
2×10 lat raises 15DB

Also i learned how to do many OL’s today, like the snatch, the clean and jerk, the snatch split, and others.

[fraek]

fraek on January 13, 2005 at 8:19 am #30300

tues. 1/11/05

Snow Day, impossible to do anything.

weds. 1/12/05

8x60m sprint starts

hurdle drills, including some one step drills, which we haven’t done for a while

Lower Body

2x Each Leg- 12 Single Leg Press, 12 single leg squat, 3 bounds
2x12leg curls 150
5×20 toe ups
2×12 hip adductors
2×12 hip abductors
2×20 ab machine 100

I dunked today, it was awesome, finally my leg strength and quikness are coming back and my shin splints are going away, i’m feeling awesome
🙄

[fraek]

fraek on January 14, 2005 at 4:07 am #30301

thurs. 1/13/05

all i did was run for 15 min. kind of fartlek and then lift upperbody, i was beat from yesterday.

2×15 upright row 65
3×8 bench 125
2×12 incline row 70, 60
2×12 incline DB 35’s
2×10 lat raises DB 15’s
1×12 incline row 75
1×10 military pullups
1×10 dips
1×15 curls 65
1×15 Tri 40 DB

Meet on sunday, im going to tear everyone apart.

[fraek]

fraek on January 15, 2005 at 3:30 am #30302

fri. 1/14/05

It snowed early in the day, so the school canceled all after school activities. I could not have this seeing as i have a meet on sunday, so i had to practice outside, on the track(well snow/ ice/ slush), in the cold.

It was very hard to run, so i didnt do anything fast. I had to wear my xc spikes for traction.

I pretty much warmed up and stretched then did hurdle drills for a while. After that i ran like 6x100m. I semi-ran/semi-strided these. i cant wait til sunday.

[fraek]

fraek on January 17, 2005 at 4:18 am #30303

sat. 1/15/05

Rest

sun. 1/16/05

Group III meet

55mH-
semi- 8.45
final- 8.43 10th (may advance to states on wild card, we’ll see)

Very hard to run this, no starting blocks, or feet to start off of, no spikes, and no place to warm up.

400m- 53.88 15th

No rest between this on and the hurdles, california stager on a 400 is ridiculous.

800m- 2:10.04 20th

Even less rest between this one and the 400m. I could have ran way faster, but my coach gave me a slow seed time, and i just can’t run with slow people. Plus i was boxed in for like the first lap, which turned out to be my slowest.

Overall, i hate indoors and can’t wait to run outside, it’s impossible to breath, and the no spikes, no blocks is ridiculous.

If i was smart, i would have had my coach put me only in the 800m, i definitly could have placed in that 2:01 won and 2:04 placed, hell i could have even got first. That was so stupid of me, i have to start training for the 600m, im going to try and run unattached at the NY armory.

[fraek]

fraek on January 18, 2005 at 3:59 am #30304

mon. 1/17/05

Not too much today, i was still tired from yesterday, my training partner came back, so things will be fun again. I pretty much just did some hurdle drills. Although i couldnt feel it i knew i was tired, i just couldnt move right.

[fraek]

fraek on January 19, 2005 at 9:47 am #30305

tues. 1/18/05

15 min. of running around the school and up and down stairs and such.

2x15x65m w/ 20 sec rest and 3 min rest… this was the closest thing i could get to ext. tempo being 0 degrees outside and what not.

Then we did some crazy stuff.
2 mins. of iron cross
2min. of command push ups
2x 1min. mountain climbers, 1 min. wall sits
1 min. abs
1 min of leg lifts

[fraek]

fraek on January 20, 2005 at 2:32 am #30306

weds. 1/19/05

Mad snow, ill see if it clears up later on today, then ill go to the Y and do some Treadmill workout and lift lower body

[fraek]

fraek on January 21, 2005 at 7:21 am #30307

Thurs. 1/20/05

Awesome workout today

Did the usual warmup of jogging and running up and down stairs for 10 mins. Static stretching and dynamic flexabilities.

Followed by 10x60m pickups w/ 30 sec. rest. These were not run full out, I was supposed to consetrate on good form.

Did some hurdle drills:
Stationary trail leg
lead leg snap downs.

then i went
4×4 hurdles 5 step trail leg
4×4 hurdles 5 step lead leg
4×4 hurdles 5 step

Then we did 3x 4 hurdles racing against someone comprable to yourself, i got to run against my old training partner, who was actually faster than me last year, but he just got back from breaking his leg and he’s doing pretty well. I can see him beating me in the 110mHH outside, while im mainly doing the 400mH.

Full Body
1×30 leg presses while reducing weight 270 loaded…225…180
1×10 step ups 45 DB
3×12 leg curls 132
3×15 hip abductors 130
3×15 hip adductors 130
8×15 one leg toeups 60,60,50,50,40,40,30,30
3×15 curl machine 60
3×15 ab machine 100
3×12 decline bench 40 DB
1×12 military pullups
3×12 curl 55
2×12 machine curl ??
2×12 tri machine 135
2×12 dips

My training partner had to go so we couldn’t do shoulders or back… i feel incomplete.

[fraek]

fraek on January 23, 2005 at 3:07 am #30308

fri. 1/21/05

Pretty good practice, i worked out a lot of kinks in my start.

First we did lik 10x50m w/ 30 sec. rest, like 90%.
Then we took a 5 min. rest.
10x50m starts w/ 1 min. rest

My start is now like a hundred times better. My reaction is good, i don’t rock back. i keep all my pressure on my front foot and rocket out, driving with my alternate arm. i have a good drive phase, and i don’t pop up too quickly.

I can smell a sub 8 sec. 55mH in the future.

sat. 1/22/05

I’m snowed in so ill see what i can do. My brother a “meteorologist” says 10-16 inches w/ possible 22in. locally.

[fraek]

fraek on January 24, 2005 at 4:23 am #30309

sun. 1/23/04

shoveled like 3 feet of snow, yeah my upperbody is going to be sore tommorrow.

I stretch and did some dynamic flexabilities in my house. Some hurdle drills over my couch and stuff, no actual running, because my house is too small.

Prediction for tommorrow:
Shuttle Hurdles- 1st 31.61
SMR- Who knows- 3:48 maybe split under 2:00 for the 800
My coach will prolly make me run either another 2 or 4, 23.9 & 53.4 respectivly

[fraek]

fraek on January 25, 2005 at 9:50 am #30310

mon. 1/24/05

County Relays

shuttle hurdles-1st 32.60 (i split a 7.46)
4×200- 10th 1:44.45 (split 24.3)
SMR- 3rd 3:59.29 (split 2:06 800m)

A very good meet for me, looking at my predictions, i don’t know what i was thinking.subing 2:00 in indoors is just tough. I was given the baton in 7th place, and i moved it up to 3rd, SWEET.

The shuttle hurdles we actually had to run twice, the first time, another team hit our hurdles, eihter Randolf or Wippany Park, they got DQ’d, and we had to run the race again, we prolly ran it much slower, but we still got first.

[pesiroil]

pesiroil on January 26, 2005 at 4:04 am #30311

Yeah that was our team for the hurdles, Our second leg guy hit our hurdle, which messed ur hurdles up. Sucks that it happened, for both teams. Same thing happened with Randolf in the first heat.

Good Job on getting first.

btw. I was the kid in the paper running against the first leg of your team. https://www.dailyrecord.com/sports/highschool/galleries/012405mcrelays/images/012405mcrelays_1.jpg

[fraek]

fraek on January 26, 2005 at 7:25 am #30312

Yea sorry about the DQ, Drew is about the worst place to run shuttle hurdles. Early in the season they overlapped the hurdles (which seemed to be the case again) and i took a sweet spill, they should really leave gaps between them like they do at princeton.

It’s good to see that you are running again. when did you get back, i thought you hurt your knee snow boarding or something, so i didn’t even think you were at the meet. And the kid you ran against, that was his first race this year, he just got clearence from his doctor after breaking his leg playing football, thank god they postponed the meet or else we would have never gotten first. Aaand good luck to you at the meet tommorrow.

1/25/05

Pretty tired and tight today.
Heated my shins extra long (like i do everyday)
Long Strecth
10 min. warmup running around the school
Seagraves/ dynamic flexabilities type stuff
Assisted stretching
Iced shins for like an hour (like i do everyday)

I’m seeded 2nd in the 600m
And 10th in the 55mH

I’m predicting 1:25.4 in the 600m for 2nd (thats a stretch i know, but i want the school record and this is my last try)
And 8.0x for 3rd in the 55mH ( also a stretch, but i better at least medal)

Hopefully my coach doesn’t throw me in too many other events, the 4×4 is expected, but anything else is just unwelcome.

[fraek]

fraek on January 29, 2005 at 3:11 am #30313

weds. 1/26/05

County Champs

Skrewed in hurdles, slipped on start and missed finals by .001 seconds, i still believe that i could have taken 3rd. New PR- 8.34 sec, whatever, ill sub 8 at the armory.

600m- felt tired from the meet two days before, the 1st place person was running his own race out in front of us, so i lead the way, took it out too slow for the first two laps, i was counting on my kick to win, but that didn’t happen, whatever. 3rd- 1:27.60… i’ll sub 2:00 at the armory in the 8.

my terrible 4×4 at the end, i split 53.2, 10th- 3:52.81. whatever, i don’t even care.

I was so tired, and sick. htis isnt good

thurs. 1/27/05

20 min. warmup running around the school, Seagrave, and dynamic flexabilities.

Upperbody
3×12 incline 105
3×12 curl 65
3×12 skull crusher 55
3×12 shrugs 135
3×12 pulldowns (behind the neck)140

fri. 1/28/05

Sick, no school, no fun, no practice, no life

[fraek]

fraek on January 30, 2005 at 9:06 am #30314

sat. 1/29/05

Sick, sick, and sick

[fraek]

fraek on January 30, 2005 at 10:08 pm #30315

sun. 1/30/05

sick, but ill be good enough to practice tommorrow.

[bigshanter]

bigshanter on February 2, 2005 at 3:09 am #30316

FREAK, where are you? What have you done in the past 2 days? Grid’s getting worried…

[fraek]

fraek on February 2, 2005 at 7:02 am #30317

Very sorry Shant Dawg, i had more important stuff to do, like Halo2.

mon. 1/31/05

Still feeling a little sick, but i hurdled any way. My form actually wasn’t that bad, it was just hard to do a lot.

15 min. warmup
Lots of trail leg, lead leg, and 5 step drills.
Two starts w/ 3 stepping

Upperbody
3×12 DB press 45
3×15 inverted pushups
1×10 military pullups
1×30 upright rows 55
3×12 curls 65
3×12 pulldowns 110,120,130
3×12 military press DB 25
2×12 dips

tues. 2/1/05

long static stretch
15 min. warmup
Seagrave drill/ dynamic flexabilities
hand offs
static stretch

[fraek]

fraek on February 4, 2005 at 9:13 am #30318

weds. 2/2/05

Meet at the armory- Metro Inv.

55mH- 7.8h like 9th

Finally i actually ran good, but it can still be better, got scrwed out of the fianls by one place, would have medalled, whatever. I’m used to that. Hurdle form is golden, i have to get faster.

800m- 2:06.0h like 9th again

Im just not ready to run this race, im not fast enough nor have i had enough lactic acid tolerance training.

4×4- split 52.6

It’s very nice to run this at the armory with the banked turns, prolly could have gone under 52, i just need to get faster.

thurs 2/3/05

recovery day

about a 4 mile run with the distance guys.

LowerBody
3×8 Single leg press 130
3×12 single leg squats
3×3 SLJ (standing long jumps)
3×15 single leg curl 60
3×15 toeups 100

[bigshanter]

bigshanter on February 4, 2005 at 10:07 am #30319

What up Fraekinator.

Don’t post again unless it involves hurdling couches. Give me back those bananas you took out of my box of runts. Go buy us an XBOX communicator…or at least a toy car. :regan:

[fraek]

fraek on February 5, 2005 at 8:45 am #30320

fri. 2/4/05

static stretching
10 min. warmup
dynamic flexabilities
Then we did hurdle drills. the usual lead leg and trail leg drills, 5 stepping and such.

Starts 5×4 hurdles
Starts 5x40m

I really worked on my start, Take a huge breath on set, explode off of both feet, throw up the left arm and try to run wide at the start (it’s weird, but it works for me, i don’t actually run with my legs wide, but my drive phase is better/longer than usual)

:roll:Oh yea, and i hurdled couches:roll:

[fraek]

fraek on February 6, 2005 at 6:38 am #30321

sat. 2/5/05

Played soccer for in hour and stuff. Sweet blood blister on the bottom of my foot. Prolly nothing tommorrow. Gotta rest for my meet monday

[fraek]

fraek on February 7, 2005 at 9:07 am #30322

sun. 2/6/05

rest for tommorrow

[bigshanter]

bigshanter on February 7, 2005 at 11:24 am #30323

CHEWY CHEWY CHEWY CHEWY

what are you gonna do tommorrow? eat a baby

CHEWY CHEWY CHEWY CHEWY

[fraek]

fraek on February 10, 2005 at 7:32 am #30324

mon. 2/7/05

Varsity Classic @ the armory

55mH- Had a great start, coach said i was on my way to 7.7, but i nailed the last two hurdles and really lost my momentum.

400m- California Stagger, mad stupid 52.6

4x400m- I don’t even know what my team ran, prolly around 3:43 or something. All i know is that i took our team from 15th (last) to 3rd, splitting a 50.9, took out the 200 in 24.x and brought i back in 25.x, i really died in the last 50m too, but i kept loose.

tues. 2/8/05

iwas running 2 miles with the hurdlers, but then i meet up with the distance runners so i ran an extra 4 miles, it took like 46min.

Upperbody
3×10 DB Press 45’s
12 military pullups
12 dips
3×12 curl 65
2×15 upright row 55
3×12 skull crushers 45
3×12 pulldowns 110
3×12 DB military press 25’s
2×15 tri things 35 DB
3×12 rows 110, 120, 130

weds. 2/9/05

static stretching
10 min. warmup
seagraves
8x150m hills
10 min. cooldown
static stretching

This hurt my foot and it feels like it did before i broke my foot the last time, i dont want to take any chances, im heating it forever, and also my ankles still hurting me
😡

LowerBody

LegPress- 1×30 270 to 20, then 225 to 30
3×15 individual hamstring curls 40
1×60 toeups 20 reg, 20 in, 20 out

8min abs- changing to differnt ab exercises every 30 sec.

[fraek]

fraek on February 11, 2005 at 5:29 am #30325

thurs. 2/10/05

Skipped practice to go to science league, like the nerd that i am. I came in 3rd in the region in physics.

Nothing planned any way, so i didnt miss much.

[fraek]

fraek on February 12, 2005 at 11:46 pm #30326

fri. 2/11/05

10x100m wind sprints (with the wind), focusing on high knee lift and shorter steps. Really cold, but i got to use my spikes, so it evened out.

upperbody
3×10 DB press 45’s
2×10 military pull ups
3×15 box dips
3×12 shrugs 180
3×12 pulldowns 130

[nickjump20]

nickjump20 on February 12, 2005 at 11:53 pm #30327

what’s a California stagger

[fraek]

fraek on February 13, 2005 at 3:50 am #30328

thats something that they usually only do in the outdoors 800m, 1600m, and 3200m. It’s when they start one group on the curved line at the starting line, and they can break into lane 1 right away. They start the second group off the curved line at lane 4 (i think) those people can only break into lane four for the first 300m (in indoors, it’s 100m), then they can break into lane one for the rest of the race. They do this so they can fit more people into each race and make it a little less crowded. Hopefully i explained it well enough, you really have to see it to actually understand what’s going on.

[fraek]

fraek on February 15, 2005 at 8:38 am #30329

sat. 2/12/05 & sun. 2/13/05

Rest, rest, and rest

mon. 2/14/05

Hurdles, but i was way out of it. My trail leg drills were fine, but when i went to do lead leg, my steps were off for some reason. Then, when we started five stepping, i kept on almost 3 stepping. I think it was from all the rest, and stuff. Also, this was inside, which means no spikes. Thats prolly what did it.

I’ll go hard tommorrow.

[fraek]

fraek on February 16, 2005 at 8:01 am #30330

tues. 2/15/05

Beautiful Day
800m warmup
static stretch
some dynamic flexabilities
2x5x50m starts w/ walkback recovery

A mile cooldown
^^^^
i was not to happy about this, i felt that running this slow really does nothing. I would rather run something like 5x200m @35 sec. or something. Cause running that slow really doesn’t seem like it does anything.

LowerBody
3x 12,10,8 LegPress 270, 300, 320
3×15 hip adductors 130
3×15 hip abductors 150
3×12 leg curls 140
3×10 leg ext. 180, 190, 200
3×15 Toeups each leg 60
3×25 situps 35
3×15 ankle thing 40 (kind of made it feel better)

[fraek]

fraek on February 17, 2005 at 5:05 am #30331

weds. 2/16/05

Hurdle drills: trail leg lead leg, 5 stepping, some three stepping

Upperbody
3×12,10, 8 bench 115, 125,135
3×15 skull crushers 45
3×12 curls 75
3×12 upright row 70
3×12 miltary press 25’s

[fraek]

fraek on February 18, 2005 at 4:46 am #30332

thurs. 2/17/05

It was cold (like 37) but we still went outside.
1 lap warmup
static stretching
Quick dynamic flexabilities

3x300m w/ 3 min. rest 41,42,43
3x200m w/ 2 min. rest 27,28,27

Wow, first time doing this kind of workout on the trak in a long time. That lactic acid absolutly killed me. I actual was really happy that i did so bad, because that means there is so much room for improvement. If i ran a 51 sec. 400 in this kind of shape, ill be breaking 49.5 for sure in outdoor. I can’t wait til it gets warm out and i can run practicly naked.

meet sat.

[fraek]

fraek on February 19, 2005 at 3:36 am #30333

fri. 2/18/05

Nothing really, just warmup and stretch.

[fraek]

fraek on February 20, 2005 at 11:03 pm #30334

sat. 2/19/05

A less then stellar performance at the Coca Cola Classic meet.

55mH- 8.32
200m split- 23.3

i think thats a pr split for me, but i think i could have still gone faster. I really need to get that down in the low 22’s by spring time. I need some serious maxV. Another thing i need to work on is accelerating on the fly.

Thats the end of my indoor track season, it wasnt all that fun, and im looking forward to outdoor. Next week, im just going to lift, rest, and do some light extensive tempo, for recovery. Then i will do gpp for two weeks, when track starts. I’ll figure out what to do until then.

[fraek]

fraek on February 24, 2005 at 9:06 am #30335

weds. 2/23/05

I finally did something, ive been sick for a while.

I did a pretty easy treedmill workout.

First i did 4 min. on 6 as a warmup
Then i did 8x 1min. @ 10 w/ 1.5 min. rest @ 5

It was like a fartlek, except the run was really fast, and the jog was really slow.

Then i lifted Lowerbody
10,8,6 LegPress 270, 320, 350
12,10,8 Leg Curls 140, 150, 160
3×15 hip adductors 150
3×15 hip abductors 150
12,10,8 leg ext. 190, 200, 210
3×15 ToeUps 260
3×25 back ext. 25
3×25 situps 25

[fraek]

fraek on February 25, 2005 at 6:48 am #30336

Thurs. 2/24/05

Might have to alter my plans a little bit, because i just found out that we are going to Nationals for the shuttle hurdles March 11, 2005. Hopefully we’ll break the school record, im going to have to do more training.

Nothing today, snow and such.

[fraek]

fraek on February 26, 2005 at 4:27 am #30337

fri. 2/25/05

Upperbody
3×8 DB Press 50’s
3×12 curl 55
3×10 pulldowns 110
3×12 tri pulldowns 50
3×8 military press 30’s
3×12 DB Fly’s 20’s
3×8 Incline press mach. 110
3×12 curl mach. 70
3×12 tri. mach. 70
3×10 rows 120
3×12 shoulder thing 75

[fraek]

fraek on February 26, 2005 at 5:12 am #30338

I have two weeks until nationals, and after that 12 weeks until states (the time at which i want to be peaking), so i really dont have anytime to restart gpp after nationals. I wanted to start it monday, but i don’t know if that is the best thing to do. The way i see it i have two options, start gpp on monday, and not run good at nationals, or start spp on monday and never look back. I like the second one, sweet i figured it out.

14 weeks to train, im thinking something like
2 weeks of comp
2 weeks spp
4 weeks precomp
6 weeks comp

WEEK 1
mon- Max V, LowerBody
tues- hurdles, Upperbody
weds- Ext tempo
thurs- Starts/ Accel dev LowerBody
Fri- hurdles UpperBody

WEEK 2
mon- Hurdles
tues- Max V
weds- Hurdles/ Starts
thurs- Rest
fri- NATIONALS

WEEK 3
mon- MaxV
tues- ext empo
weds- SE1
thurs-
fri-
sat-

Ill finish this later

[fraek]

fraek on March 1, 2005 at 4:31 am #30339

mon. 2/28/05

I was supposed to start again today, but snow screws everything. i see what i can do at home, and try and start if not tommorrow, then the nest day.

[fraek]

fraek on March 1, 2005 at 10:08 pm #30340

tues. 3/1/05

Alright, here’s something weird. I was bored just looking around at track stuff and i came across this https://jacobbrown.com/Easterns/EastAccept.htm which is the list of athletes who qualified for Easterns. My name is on here in two places (55mH, & 400m) as well as other athletes from our team. However, my coach never told me anything about them. I assumed, that i didn’t qualify. I thought you had to place at the state meet, which i didn’t. I haven’t even gone to practice for a while, and the meets tommorrow, i guess i just won’t go, whatever, i hate indoors anyway.

Also i did abs and pushups yesterday

[fraek]

fraek on March 5, 2005 at 6:57 am #30341

weds 3/2/05

First day getting back into stuff.
warmup, drills, stretching
Hurdle Drills- Lead Leg, Trail Leg, 5 Stepping

thurs 3/3/05

Pretty much the same thing as weds. Actually exactly the same.

UpperBody
1×10 bench 135
1×8 bench 145
1×6 bench 155
1×1 bench 165
3×40 four differnt tricep exercises
3×15 curls 75
3×10 pulldowns(behind, infront, behind) 110

fri 3/4/05

More hurdles today, but we went harder. Only 3x through each drill, opposed to the usual 5. Then 3 stepping added in, 4 times through that.

All this training is geared towards nationals. I’m going to do a lot of hurdling, accel development, and max V.

[fraek]

fraek on March 6, 2005 at 10:01 am #30342

sat. 3/5/05

I went to the y today, with my fellow hurdler. We tried to do accel. dev. but got yelled at. Then we preceeded to lift for a ridiculously long time.

1 mile warm Up on treamill
static stretching
Dynamic Flexabilities
6x falling into starts 15m
4x pushup starts 15m

LowerBody
12,8,6,4, 15 Squats 135, 225, 245, 255, 135
3×10 leg curls 150, 160, 170
3×10 leg ext. 200, 210, 220
3×15 hip adductors
3×15 hip abductors
3×15 calf mach. 130
3×15 toe Ups. 300
3×15 crunches 70
3×15 obliques 130
2×25 sit ups w/ 45

[fraek]

fraek on March 8, 2005 at 4:56 am #30343

sun. 3/6/05

I went for like a 10 minute jog, followed by some stretching and dynamic flexabilities

mon. 3/7/05

Static Stretching, seagrave type stuff, hurdle drills, the usual. No 3 stepping, just some 7 stepping and 5 stepping. I was still a little sore from sat.

After that we had to shovel the track. 1 lane all the way around, and all 6 for the first 100m.

[fraek]

fraek on March 9, 2005 at 8:41 am #30344

tues 3/8/05

It snowed on the track that we shoveled yesterday, practice was canceled

I did seagrave drills in my house and stretched after

[fraek]

fraek on March 11, 2005 at 7:09 am #30345

weds. 3/9/05

Static Stretching
Seagrave

Last hard day before nationals. Quickly through drills, so we could get in 3 trials, over 4 hurdles. This race is too fast to run hand timed, now i see why they are garbage. Sometimes We got like 6.2 and sometimes 7.1 (touchdown after last hurdle), so who knows.

thurs. 3/10/05

Static Stretching
Seagrave Drills

Sweet new uniforms, with spandex and such, for nationals.

Prediction- i can’t really pick what place overall, but im hopeing for top ten.

Our fastest this Season- 32.60
We will definitly run faster (as long as there are no mistakes/ DQ’s)
Old Splits:
Tanzola- 8.1 (first race after a broken leg)
Nie- 8.4
Furhmann- 8.7
Me- 7.4

Predicted splits:
Tanzola- 7.3
Nie- 7.9
Furhmann- 8.1
Me- 7.4

Wow! thats 30.7, looks like we’re aiming for the roof, but seriously i’d be happy with 31.5! I have to stop typing, im making myself nervous!

[fraek]

fraek on March 11, 2005 at 8:37 am #30346

4 x 55m Shuttle Hurdle Relay (33.00)
31.79 MORRIS HILLS, NJ NJ R II(1) 1.9
32.01 UNION, NJ NJ R IV(1) 1.15
32.13 UNIONDALE, NY Brown(1) 12.28
32.32 WINSLOW TOWNSHIP, Atco, NJ NJ R IV(2) 1.15
32.39 IRVINGTON, NJ NJ R IV(3) 1.15

Alright, looks like first is not out of the question, but who knows what teams haven’t even ran

[fraek]

fraek on March 12, 2005 at 5:31 am #30347

fri. 3/11/05

Now i realize why NJ’s times are all so fast for the shuttle hurdles. We use 4 while we should actually use 5, whatever.

We came in 7th, i think. with a time of 32.52. One out of the medals. Always seems to happen to me.

Splits- 7.9, 8.3, 8.4, 7.8 (our middle guys realy steped it up)- Not too shabby for one extra hurdle. A true 55mH. should have been faster though. Where did Irvington come from running 30.82, their guys were straight up sick.

Outdoors Finally

[fraek]

fraek on March 15, 2005 at 11:31 am #30348

sat. 3/12/05

Static Stretch
Seagrave Drills
5x 800m w/ 800m jog in between

sun. 3/13/05

rest

mon.3/14/05

Static Stretching
seagrave Drills
Outside 35 degrees
13x120m @ 85% with jog back

High Jump Drills (even though i didnt want to)

UpperBody
3×12,10,8 Bench 115,125, 135
3×12,10,8 T-Bar 55,65,75
3×12,10,8 military press 20’s, 25’s, 30’s,
15 dips
3×1 min. runners arms
3×12,10,8 Pulldowns 110,120,130

300 random abs

[fraek]

fraek on March 16, 2005 at 4:39 am #30349

tues. 3/15/05

Static Stretching
Seagrave Drills
8x200m (prolly a little short, because there was snow on the track, 190m maybe)

Wind at my back i did them anywhere between 23 and 25

Light LowerBody
3×12,10,8 Squat 155, 205, 235
3×12 standing leg curls 30

About 100 abs

[fraek]

fraek on March 17, 2005 at 6:10 am #30350

weds. 3/16/05

Static Stretching
Seagrave Drills

10x Lead Leg & Trail Leg Hurdle Drills

Thats pretty much it. An easy day, so i can go hard tomorrow.

[fraek]

fraek on March 18, 2005 at 4:19 am #30351

thurs. 3/17/05

Static Stretching
Setup all the equipment outside (mats & stuff)
Seagrave Drills

Jog 1/2 mile to the hill
6x about 250m hills, pretty steep in 39-41
6x 15m starts up the hill

Opps forgot to lift

[fraek]

fraek on March 19, 2005 at 6:56 pm #30352

fri. 3/18/05

800m warmup
seagrave drills

Hurdle Drills
Hj Drills/ run throughs / jumps

UpperBody
3×12,10,8 Bench 115,125,135
3×12 skull Crushers 45
3×12 straight bar curl 65
3×12 pulldowns 130
2×12 military press 25’s

[fraek]

fraek on March 23, 2005 at 5:14 am #30353

sat. 3/19/05

Typical warmup (from now on, im not posting this)
800m jog
Static Stretch
Segrave Drills

Time Trials
400m- 55.7
200m- 25.0
100m- 12.4
3x400m w/ 3 min rest avg. 68
3x200m w/ 1 min. rest avg. 29

sun. 3/20/05

rest

mon. 3/21/05

Very cold today
6x400m w/ 3 min rest 61, 62, 65, 64, 65, 62

LowerBody
2x
1×8 1 legged stepups 25’s
1×8 1 legged jump squats
1×10 Deadlifts 135 (sprinting coach made me do them, weight lifting coach told me to stop, cause i am too tall, and not strong enough)
2×12 leg curls 40
2×15 situps 25

tues 3/22/05

Skills Day (as my coach likes to call it)

Hurdle Drills
LJ pop Ups
HJ Drills

[fraek]

fraek on March 25, 2005 at 9:04 am #30354

weds. 3/23/05

It snowed, so i did abs/ pushups/ medball circuit for like an hour

thurs. 3/24/05

Shoveled the track and helped move equipment in the morning

In the afternoon, by myself, i did the usual warmup, then:

6x600m w/ 4 min. rest between 1:40- 1:45. I had to dodge some rec track kids on some of them.

[fraek]

fraek on March 26, 2005 at 12:18 am #30355

fri. 3/25/05

Regular warmup, the track was ice covered, so we did it in the parking lot.

10x200m hills (maybe 190m) w/ jog down rest. All between 25-27s

Regular cool down

[fraek]

fraek on March 26, 2005 at 11:15 pm #30356

sat. 3/26/05

Regular warmup

Ladders 43214321
400m- 59
300m- 41
200m- 27
100m- 13
400m- 61
300m- 43
200m- 29
100m- 12

A very easy day. Tommorrow i may do some accel dev. (because thats what im really lacking) and lift lowerbody. I’ll see if that fly’s with my mom, because it is easter.

[fraek]

fraek on March 29, 2005 at 10:29 pm #30357

sun. 3/27/05

Easter/Rest

mon. 3/28/05

Very,very cold and windy
Regular Warmup

4,4,3,3,2,2,1,1
400m- 65
400m -61
300m- 41
300m- 42
200m- 27
200m- 28
100m- 13
100m- 13.5

regular Cooldown

tues. 3/29/05

Very windy
Regular Warmup
Hurdle Drills with both legs, worked on alternating
High Jump Drills

Tonight, im prolly going to lift full body, then tommorrow after practice I’m going to drive down and visit Clemson (12 hour drive), i’ll get back friday in time for my first meet.

[fraek]

fraek on April 2, 2005 at 10:17 pm #30358

tues. . 3/29/05 PM

FullBody
2×12 Leg press 140, 180
2×12 Leg Curls 130
2×12 hip abductors 140
2×12 hip adductors 140
2×12 toe ups 220
2×12 DB Press 45’s
2×12 Curl 65
2×12 Dips
2×12 military press 30’s
2×12 pu;;downs 110
2×30 curl machine 60
2×30 ab machine 110

Got back from lifting and it was sunny out, so i set up the first five hurdles of 400m hurdles and run over them twice. It’s been a while since ive done that, i couldnt even 13 step. I’ll practice 14 stepping.

weds. 3/30/05

Regular warm up
After some hurdle drills, practicing with both legs. i did starts, and the first 5 hurdles. I moved in the hurdles a little bit, so i could get 13 steps, but i figured not to risk it and just go for 14/15.
This was followed by 13 hours in the car.

thurs. 3/31/05

Visited Clemson today. I met with their coach, head coach Polluck & assistant coach Charles Foster (Charles Allan was also there, 6th place at Athens in 110mH). They want me to run there, but they wont be giving me any money sadly. That school is totally a jock school, they put all of their money into athletics, their facilities are amazing.

fri. 4/01/05

After 8 hours in the car, i had 30 min. to warm up for my meet. My legs were so sore, sitting curled up in a Mazda when your 6’4″ isn’t that cool. i did as good as i could do.

Tri Meet- v. Randolph & Columbia

400mH- 1st 57.4, first 5 hurdles were good, but after that was a mess. I’m happy with this time considering the circumstances.

110mH- 3rd 16.4, didn’t really care about this race. i had lost all my spring from sitting in the car.

LJ- 1st 18’10”, i dont even have steps, and didn’t practice at all, i took one run through, then jumped 18’10”. Seriously, i think i spent less than 3 mins at the pit.

HJ- 2nd 5’8″, once again lost all my spring. should have gotten 5’10”, but whatever. The 1st place guy has jumped 6’8″, so i didn’t really care.

[fraek]

fraek on April 3, 2005 at 9:26 pm #30359

sat. 4/02/05

Rain, impossible to do anything

[fraek]

fraek on April 4, 2005 at 8:08 am #30360

saun. 4/03/05

It was rain/ snowing, but it actually wasn’t that bad out.

I did the usual warmup but my Quads started to hurt a little, so i changed plans. i was originally going to do Accel Dev. But instead i did some int. tempo.

10x150m w/ jog back. all under 20

[fraek]

fraek on April 5, 2005 at 9:20 am #30361

mon. 4/4/05

hurdle drills, practicing alternating. My shins are killing me. i iced them down the rest of the day.

Tommorrow i have a meet, i will not be running the 110mH, instead ill run either the 800m or the 400m or both, along with 400mH,LJ, and or HJ.

[fraek]

fraek on April 6, 2005 at 7:12 am #30362

tues 4/5/05

Tri Meet vs. Livingston & Morris Knolls (won both 3-1)

1st 400mh- 56.9
Excuse: Track was too soft, steps were way off, shins were hurting and the sun got in my eyes.

No Place LJ- 16′?”
Excuse: Wouldnt let me do run backs, first time i jumped off the wrong foot, the next two i jumped off the wrong board, which was 3 ft back from the board. Shins hurt.

1st 400m- 51.1
Excuse; track was too soft, wasnt pushed by anyone (next fastest was 56), i was tired from having no rest between events (they had to wait at the line for me to jog over from LJ and change spikes), shins hurt too much.

2nd HJ- 5’4″
excuse: Knocked over the standard with my arm injuring myself, could have gone 5’10”. Shin still hurt too much.

Shanter, i never make excuses

[fraek]

fraek on April 7, 2005 at 6:55 am #30363

weds. 4/6/05

Long warmup
Hurdle drills

Recovering for tommorrow’s meet

Looks like im going to Clemson.

[fraek]

fraek on April 8, 2005 at 8:08 am #30364

thurs. 4/7/05

Meet vs. Morristown

I felt really good today. I was happy, because there was no pressure on me, because i convinced my coach that it was 100% impossible to win.

400mH- 57.7 won easily, stride pattern was messed up. Finally tommorrow i will actually get to work on it.

110mh- 15.6 Extremely happy with this, it was into a huge headwind, and was way better than my last race

200m- 22.4, Not 100% sure about this time. it’s the time they gave me, and it makes sense with the other times(22.0-1st, 22.9-2nd). It just doesnt make sense that i can run that fast. My guess is terrible handtimes(probably from the delayed start across the field). 23.0 sounds more reasonable to me.

HJ- 5’6″, what can i say, i just dont care about the jumps, i convinced my coach by telling him i could do the 400mH, then either the 400m, the 800m, or the 110mH, then the 200m, then the 4×4. It would make a fabulous workout.

[fraek]

fraek on April 9, 2005 at 3:26 am #30365

fri. 4/8/05

WOW, i just felt awful today.

My coach originally wanted me to run 4- 600’s w/ walk 400m rest, but i tighted up bad. This is what i ended up doing.

600m- 1:40, jog 100m, stride 100m, jog 50m, walk 50m for recovery
600m- 1:35, same as above
400m- 62, same as above
300m- 44, same as above
200m- 28, half of above
150m- no time, same as the 150m
100m- no time, same as the 150m

After this i wanted to lift upperbody,but my coach had to leave. I’ll do full body tommorrow.

[fraek]

fraek on April 10, 2005 at 1:00 am #30366

sat. 4/9/05

8:00 AM- Usually warmup and stretches, worked on hurdle drills with both legs.

10:00 AM- An invitational 2 mile road race. Ran this as a cooldown, because it is mandatory to run.

10:30 AM- Quicker than usually warmup, and hurdle drills. Then i did starts over the first five hurdles, i only hit my stride pattern the whole way through 3 times.

I went
1- 21 (6.74 sec)
2-13 (4.47…11.21)
3-13 (4.65… 15.86)
4-14 (4.65… 20.51)
5-14 (4.75… 25.26)

I probably did around 8 starts, but most of them i couldnt hit my steps.

12:00 AM- Drove to the Y

Full body
3×12,10,6,6 Squat 135, 225
2×12 Leg Curls 150
2×12 hip adductors 140
2×12 hip abductors 140
2×12 toe ups 250
3×12 DB press 45’s, 50’s
2×12 curls 55,65
2×12 rows 140
2×12 dips
2×12 military press 90
2×20 abs

2:30 PM- Got home, mad tired

[fraek]

fraek on April 12, 2005 at 5:05 am #30367

sun. 4/10/05

rest

mon. 4/11/05

Regular warm Up
Very few hurdle drills, and worked on HJ approach.

my shins hurt so bad i could barely even walk. i think it was becasue i did nothing yesterday, so they healed a little bit, and then hurt it again.

[fraek]

fraek on April 13, 2005 at 8:16 am #30368

tues. 4/11/05

Home meet vs. Roxbury & Seton Hall Prep (they brought their B team)
Won both (5-2)

400mh- 1st- 57.xx really windy, messed up my steps, need more practice.

400m- 1st- 50.4, can’t be disapointed with that, but i could still go faster. (school record of 49.17 maybe???)

4×4- 1st- 55 split, didnt want to get tired for HJ

HJ- 3rd- 5’6″ coach says i have to do it just for season meets

I’m still battling these shin splints, today they were really bad. i try to save the advil only for hard days and meet days. tommorrow i will run in the grass. I constantly ice and heat them. hopefully this lack of practice hasn’t caused me to peak early.

[fraek]

fraek on April 14, 2005 at 5:25 am #30369

weds. 4/12/05

gym class i did 100 pushups and 100 abs.

Longer than usual warmup.
6x200m w/ 1 min. jog rest on grass in bare feet

upperbody

3×10 DB press 45’s
3×12 curls 65
3×12 pulldowns 110
3×12 skull crushers 45
3×12 fly’s 20’s
3×12 rows 110
3×12 military press 25’s
100 abs and lower back combination

[fraek]

fraek on April 17, 2005 at 2:15 am #30370

thurs. 4/14/05

Very few hurdle drills and then i worked on my stride pattern over the first five hurdles. i finally got 13 stepping over all of them at the end (i had to cheat moving the first hurdel in 1 foot length, the second 3, 3rd 5…). this was the worst my shins had ever felt.

fri. 4/15/04

A few hurdle drills barefoot on the grass. then 14 in-and-outs barefoot around the football field. ran the straights, jogged the end zone.

sat. 4/16/05

Morris Hills Relays @ Morris Knolls

400m hurdles 4th- 3:08.28 , i split 55.80 PR which was the fastest time of the day.

Shuttle Hurdles 2nd- 1:04.01 i split a 15.2, our third leg ran terrible (17.2)

HJ- No Place 5’3″, I told my coach i will never do any field events ever again.

Sprint Medley- 3:44.40, i split 50.3( I actually ran 405m, and had to slow down for the exchange, coach said i was around 49, my first 200m was 23 sec.) for the 400m. Almost faster than the first two 200’s combined. Our 800m guy stepped it up, 2:04.0 PRing by 4 secs.

Overall a good meet.

[fraek]

fraek on April 18, 2005 at 5:23 am #30371

sun. 4/17/05

8x 1 lap around the football field barefoot (320m??) w/ 1 lap rest. Running on the grass is way better on my shins than running on the track. Hopefully im not doing it too much though.

[fraek]

fraek on April 19, 2005 at 8:19 am #30372

mon. 4/18/05

6x the 3rd- 8th hurdle, full rest.

My coach wanted to work on the middle of the race, and my transition from 13 to 14 steps. I think it kind of helped, although some of the reps were rather windy and i couldn’t hit any 13’s. The step pattern i was aiming for was- 13,13,14,14,14.

I am going to train through tommorrows meet, treating it as an SE2 day. I’m thinking 1,2,4,8… maybe thats way too much.

[fraek]

fraek on April 20, 2005 at 2:56 am #30373

tues 4/19/05

Last night into this morning i felt extremely sick. I was coughing up blood and such. hopefully ill be better by tommorrow, i usually recovery fast.

No meet for me today (it was a win no matter what). I’ll see what i can do tommorrow.

[fraek]

fraek on April 21, 2005 at 5:50 am #30374

weds. 4/20/05

8 in and outs
8x 100m strides w/ 100m walk

trying to get back from my illness

[cobras100mgld]

cobras100mgld on April 21, 2005 at 6:01 am #30375

what exactly does that workout do for you??? just wondering because we do something similar to that and i have no clue what it does

[fraek]

fraek on April 21, 2005 at 8:41 am #30376

it’s kind of like ext. tempo… it’s just something really easy for me to do to get me over my illness.

[fraek]

fraek on April 22, 2005 at 5:28 am #30377

thurs. 4/21/05

we hit the hurdles hard today.
after doing a lot of drills my coach had us do as many runs over 6 hurdles we could do. He really wanted to work on our conditioning since most of our hurdle form breaks down through out the race(not really me, but them). However when i suggested moving in the hurles a little he wouldn’t do it.

14×6 hurdles with walk back rest
3x190m (supposed to be 200m) 24,25,24.5

[cobras100mgld]

cobras100mgld on April 22, 2005 at 5:32 am #30378

just wondering what times are needed to qualify for states where you are in the 100-400 and both 110s and 300h

[fraek]

fraek on April 22, 2005 at 5:45 am #30379

It depends greatly on what division you are in, because we don’t qulify on time. they take the top six from sectionals to groups, then the top six from groups to the meet of champs. But in general to get to the Meet of Champs:

100m- 11.0
200m- 22.5
400m- 50.0

110mH- 15.0
400mH- 56.5

we dont do the 300mH, we do the 400mH

[cobras100mgld]

cobras100mgld on April 22, 2005 at 5:50 am #30380

damn that 400h has to be tough…. you guys basically have the same requirements as us only a bit faster.

100m-11.6 provisional 11.1 auto
200m-24.0 provisional 23.0 auto
400m-55 provisional 52 auto
110h-17.0 provisional 15 auto
300h-45 provisional 41 auto

also if you dont mind me asking what are your state records in those particular events

[fraek]

fraek on April 22, 2005 at 5:51 am #30381

it’ll be hard to find so hold on a sec.

[nickjump20]

nickjump20 on April 22, 2005 at 5:52 am #30382

where im from it’s like this

100-10.9
200-22
400-49
110hh-14.5
300ih-39
lj-22
hj-6-4
tj-44

[cobras100mgld]

cobras100mgld on April 22, 2005 at 5:54 am #30383

those qualifying standards are rediculous

[fraek]

fraek on April 22, 2005 at 5:54 am #30384

ohh i found a link https://www.monmouth.com/~scullion/records/bclass.htm

edit: check out the sr. 110mH record

[cobras100mgld]

cobras100mgld on April 22, 2005 at 5:58 am #30385

wow fast place to live, never knew dennis mitchell was from there. lol the sophmore 100 record betters the senior one. thanks for the link, got some crazy times

[nickjump20]

nickjump20 on April 22, 2005 at 6:00 am #30386

Do you mean ridiculous as funny, not real, or amazing
because this is the real deal

Sometimes I wish I didn’t live in florida

[fraek]

fraek on April 22, 2005 at 6:02 am #30387

I’m sure Florida’s records are fast as hell… don’t forget how small NJ is, i guess RI is much smaller 😆

[cobras100mgld]

cobras100mgld on April 22, 2005 at 6:06 am #30388

nick im talking about crazy fast times. yea r.i is small our state records arent that bad, all sprint records are on the verge of being broken though.

https://www.rihssports.com/
all state tecords, indoor and outdoor

[cobras100mgld]

cobras100mgld on April 22, 2005 at 6:07 am #30389

our records arent that bad considering no one trains year round like a lot of places down south….

[fraek]

fraek on April 22, 2005 at 6:09 am #30390

Some of your records are good, but most are pretty bad.

[cobras100mgld]

cobras100mgld on April 22, 2005 at 6:11 am #30391

lol yea i know. our 4×2,4×1 and 4×4 are pretty good, the 200 and 400 is good. the 55m was ranked 12th nationally this year. the 100 seems like a weak point but my boy eric osei is coming for it, amazing how a skinny skinny guy is so fast

[nickjump20]

nickjump20 on April 22, 2005 at 6:13 am #30392

Check these Records Florida

https://www.fhsaa.org/records/rec_trb.pdf

[nickjump20]

nickjump20 on April 22, 2005 at 6:14 am #30393

They might take a while to load
and you need acrobat

[fraek]

fraek on April 22, 2005 at 6:18 am #30394

yea, your records are all just plain sick.

[cobras100mgld]

cobras100mgld on April 22, 2005 at 6:21 am #30395

yea those records are pretty much untouchable, most of those dudes mustve been lifting like crazy and trained year round

[fraek]

fraek on April 23, 2005 at 5:17 am #30396

fri. 4/22/05

Went to the doctor, he told me a lot of stuff i already knew. but he did tell me to up my dosage of advil from 2 a day(which i prescribed) to 3-4 3x a day. I can’t wait.

[cobras100mgld]

cobras100mgld on April 23, 2005 at 5:21 am #30397

quick question why do you take advil as a prescription?

[fraek]

fraek on April 24, 2005 at 1:34 am #30398

Because advil is not only a mild pain killer, but it is also a very good anti-inflamatory drug. I mainly use it for that

[fraek]

fraek on April 24, 2005 at 1:45 am #30399

sat. 4/23/05

Although im still feeling a little sik and coughing up mad phlagellum, i still went on with practice.

I practicly did the same exact thing as i did on monday, except it worked better.

I did the 3rd- 8th hurdle, working on my transition. i did this 5 times. I ended up doing it 5 times, hitting 13,13,14,14,14,14.

i was a little worried, because when i warmed up my right hamstring became extrememly tight. I was almost postiive i was going to pull it. But it was very strange, sprinting on it actually made it feel better. Altough it does feel sore now.

My next race is Penn relays, next sat. This is the stride pattern i am looking to achieve then:

H1-21R (starting alternate)
H2- 13R
H3- 13R
H4- 13R
H5- 13R
H6- 14L
H7- 14R
H8- 14L
H9- 14R (this one is iffy, i amy tighten up too much to hit 14, and go 15L, which may lead to H10 being 16R, which would be awful)
H10- 15R

[senri]

senri on April 24, 2005 at 2:02 pm #30400

[i]Originally posted by Nickjump20[/i]
where im from it’s like this

100-10.9
200-22
400-49
110hh-14.5
300ih-39
lj-22
hj-6-4
tj-44

for senior state in BC state of canada the qualifications are similar.

[fraek]

fraek on April 26, 2005 at 8:26 am #30401

sun. 4/24/05

warmup
1 mile
cool down

thats it

mon. 4/25/05

warmup
4x100m hand offs, a lot of practice ones, then 3 of the real ones

UpperBody- You know the normal stuff, im sick of posting the same thing over and over again, ill post it if it is substantially differnt.

[fraek]

fraek on April 27, 2005 at 7:28 am #30402

tues. 4/26/05

4x400m (200m w/o hurdles + 200m w/ hurdles) 5-7 min recovery i did them all in 60 sec.

Then some easy strides on the grass.

[fraek]

fraek on May 1, 2005 at 4:42 am #30403

weds. 4/27/05

Just did some more relay passes… and running some strides on the grass.

thurs. 4/28/05

I was trying to do the first 5 hurdles of the 400mH race, but it was too windy, and then it started pouring, so i did some 13 stepping with the wind to my back, over 3 hurdles, followed by a couple fast 150’s

fri. 4/29/05

woke up at 5:30 to drive to the penn relays. i did the 4×1… who knows what i split, i think the team ran a 46.xx

I pretty much did this to get on the track and get used to the way things are run. The smoothest/best run track meet ever.

sat. 4/30/05

wake up at 6:30, it was raining pretty hard. but it wasn’t all that bad, because there was no wind.

I managed to run pretty close to my PR of 55.80 with a 56.09, even though i didnt hit any of my steps except the first hurdle. Thank god i can alternate. I orginally thought i got 6th (which is one out of the medals), but one of the jamaicans DQed giving me 5th.

I think the pouring rain and cold conditions didnt favor the Jamaicans

[cobras100mgld]

cobras100mgld on May 1, 2005 at 4:49 am #30404

congrats on your 5th place finish them jamaican boys are fast

[fraek]

fraek on May 1, 2005 at 5:44 am #30405

Thanks, and yes they are

[fraek]

fraek on May 2, 2005 at 3:33 am #30406

sun. 5/1/05

Had to drive to 4 differnt tracks, looking for one without a rec track meet.

I did alternating:
6x flying 60’s w/ slow walk back rest
6x falling 60’s w/ slow walk back rest

First time i have done any maxV type stuff in a while…i think my speed is really lacking(or my endurance is awesome), because i would run these full out and not even be tired or breathing hard

[fraek]

fraek on May 4, 2005 at 6:35 am #30407

mon. 5/2/05

A very good stretch and warmup
strides on the grass

tues. 5/3/05

We won the meet vs. West Morris

400mH- 1st PR 55.2, only raced against our team, they had no runners. i 14 stepped most of them, then switched to 15…13 might go down the tubes now.

400m- 1st 55.4, again they had no runners… so i jogged

200m- 3rd 23.3, im not fast enough

4x400m- again they had no one run, i split a 51.9… i had nothing to lose

Overall a good workout:)

[fraek]

fraek on May 6, 2005 at 6:34 am #30408

weds. 5/4/05 & Thurs. 5/5/05 [/b]

strained my arche, so i have been able to run. I’m really dissapointed, because it feels as though im not even injured, but i still can’t run. County relays are tomorrow, hopefully i can run…

[fraek]

fraek on May 7, 2005 at 9:07 pm #30409

sat. 5/7/05 [/b]

Had to skip Morris county Relays, which really sucks.
Looks like im out for a while… i need to rest up for conferences on tues.

[fraek]

fraek on May 8, 2005 at 8:05 am #30410

sat. 5/7/05

Hmmm… looks like i didnt skip them after all. I was going to ride the bus to the meet with my team, and watch, but our alternate hurdler didnt show up. So, i got my arche taped by my trainer, he did it awful (he wrapped it like an football players ankle injury). I took that off when i got to the meet. then i tried taping it, that didn’t work. Neither did my coach. The athletic trainer finally showed up, and he did some crazy thing called the ‘lodi”, and the pain was gone.

Morris County Relays

shuttle hurdles- 2nd 1:03.59- our third leg blew it for us again. A newspaper recorder got my teamates lead off at 14.6(if its not from one of my coaches i don’t believe it), our coach got no splits, because he was busy.

SMR- 4th 3:39.58- I ran a 49.4 400m split PR. i handed off in first, but our 800m had to run against some awesome runners. He still ran good though a 2:03

4x200m- 4th 1:35.21- I split a 23.0, i had to run though mad trafiic(lane 4 to pass kids) and then on my handoff i ran past our guy, cause he didnt start. We did a bad order, slowest to fastest, we should have went fastest to slowest.

I was just happy to be able to run!!

[fraek]

fraek on May 11, 2005 at 7:12 am #30411

mon. 5/10/05

Took it pretty easy, worked over the first 3 hurdles, tried to get my steps down and stuff. Just a loosening up day.

tues. 5/9/05

Iron hills Conference Meet Day1

400mH- 1st 55.29, almost threw up before the race, but i pulled it together and ran.

400m- 6th 50.54, a pretty stacked race, would have gotten first in the Hills division.

i’m just hoping to walk away with 4 medals, the 800 and 110mH double tommorrow will be tough. I have 10 min. between the 800m and the 110 final. Hopefully Seton Hall Prep doesn’t bring their 800 guys( i don’t know why they are in our division in the first place)

[fraek]

fraek on May 13, 2005 at 3:56 am #30412

weds. 5/11/05

2nd Day of Iron Conference meet

800m- 5th 1:59.99, first time under 2, and it was the first time i ran it this year, i think i will be able to go 1:57

4×4- our team stinks, we went like 3:35 or something i split a 50.7, but it felt much faster.

thurs. 5/12/05

Still minor problems with my arche/shin splint and diarrhea

I did like 10 laps of in and outs barefoot on the football field, then i stuck my foot in a bucket of ice.

[fraek]

fraek on May 15, 2005 at 2:22 am #30413

fri. 5/13/05

Wow, i could barely move today (it’s always that second day after meets), i tried to do the first five hurdles of intermediates, but i couldn’t hit my steps, i gave up after a while. What a waste of a practice.

sat. 5/14/05

I did what i was supposed to do yesterday today.

I loosened up over the highs, doing drills and five stepping.

Then i went down to the intermediates and went 5x the first 5 hurdles. I pretty much hit my steps, except i have a mental problem with the second hurdle, which i will try to fix tommorrow.

3x600m w/ 4 min. rest
3x300m w/ 3 min. rest

I might lift later on today.

[fraek]

fraek on May 19, 2005 at 7:05 am #30414

sun. 5/15/05

Hit baseballs and such. Recovering from yesterdays workout.

mon. 5/16/05

extra long warmup and stretch, followed by 3 starts over the first two hurdles. Nothing too much, just staying loose for tomorrow.

tues. 5/17/05

County Champs

400mH- 1st 54.35. Only 13 stepped one, then 14 stepped a lot. I relied on my endurance to pull me through.

400m- 2nd 50.17. went out fast (like 23) then died. Just the way my coach wanted me to run it.

weds. 5/18/05

110mH No Place – Qualifying-15.34 (fastest)
Semi’s-15.69 (not the fastest)
I didnt think i would have gotten this tired form running the 110’s but it really effect me in the 800m. It was so stupid of me to try and do both, and fail at both.

800m 6th- 2:02.84 Tightened up really bad from the hurdles, im still angry about that. Whatever, i know i can run faster.

[fraek]

fraek on May 26, 2005 at 2:57 am #30415

thurs. 5/19/05

Warmed up and stretched, recoverying from yesterday’s meet

fri. 5/20/05

Nothing- senior prom

sat. 5/21/05

Nothing- seaside

sun. 5/22/05

Nothing- seaside

mon. 5/23/05

EAST COAST RELAYS

shuttle hurdles- 5th 1:02.81- i split a 15.1

4x800m- 5th 8:10.35- New School Record i split a 1:59

tues. 5/24/05

warmup and stretch
Recovering from yesterday

weds. 5/25/05

warmup and stretch
Resting for sectionals friday

[fraek]

fraek on May 29, 2005 at 7:34 am #30416

thurs. 5/26/05

warmup and stretch…you know the only thing i ever do at practice now

fri. 5/27/05

North 1 Group 3 Sectionals

400mH- 54.7- ran a terrible race, took it out way to easy, and ran out of room at the end… my speed is lacking, but my endurance is awesome right now.

400m- 50.5- not bad, not good, whatever

sat. 5/27/05

800m- 1:58.2- definitly faster than that (stupid hand time), but still a PR… im definitly happy.

I think the lack of doing anything the last three weeks has finally caught up to me. Mon. im going to get in a hard workout, MaxV & technique. I don’t know what im running at groups next weekend, but im going to tear it up.

[fraek]

fraek on May 31, 2005 at 4:39 am #30417

sun. 5/29/05

rest

mon. 5/30/05

i started out doing 2x over the first 5 hurdles. But it was so windy, so i did 3x over the lsat five hurdles. Couldn’t really hit my steps cause i am retarded.

[bigshanter]

bigshanter on June 2, 2005 at 8:11 am #30418

always complaining about the wind — maybe you shouldn’t have taken off 3 days for prom and seaside there FRAEKNESS

[fraek]

fraek on June 3, 2005 at 2:55 am #30419

tues. 5/31/05

Nothing
Great Adventure Physics Trip

weds. 6/01/05

4x starts over the first 3 hurdles… 100% with gun and everything w/ full rest. I figured out my stride pattern, im going 14 as long as i can, and then switching to 15.

thurs. 6/02/05

The good old warmup, stretch and drills.

[fraek]

fraek on June 5, 2005 at 8:52 pm #30420

fri. 6/03/05

Group 3 State Meet

400mH- 3rd 56.05, hurricane winds/rain… just trying to make it to the meet of champs.

sat. 6/04/05

800m- 4th 1:58.67… way niucer today… only a slight rain. Our heat took it out way to slow, i should have taken the lead in the begining.

[fraek]

fraek on June 7, 2005 at 7:38 am #30421

sun. 6/5/05

warmup, stretch, and strides on the grass

mon. 6/6/05

3x first 3 hurdles.

[fraek]

fraek on June 8, 2005 at 1:47 am #30422

tues. 6/7/05

warmup and stretch…resting for the MOC tommorrow

[fraek]

fraek on June 10, 2005 at 2:14 am #30423

weds. 6/8/05

New Jersey Meet of Champions

It was so hot, like 90 degrees.

400mH- 5th 54.15 bad start… lost balnace over the 3rd hurdle, prolly lost .25 sec with those two things. I was amazed at that time, it felt way slower. After the race, well actually at the 8th hurdle, my arche was absolutly killing me. I think it is plantar fascitus… i can walk normally, so i scratched out of the 800m, and watched the great meet.

winners were:
100- Garvin 10.50
200- Brown- 21.23
400- McCombs 46.94
800- Novak 1:50.36
1600- Forys 4:11.27
3200- Papazian 8:59.78
400mH- Gaymon 51.55
110mH- Gaymon 14.09
HJ- Frick 6-10
PV- Abitante 15-06
4×4- Camden 3:13.50
LJ- Adair 23-09
TJ- Underwood 49-04.75
SP- Delhierro 58-02.75
Disc- Ayeni 190-09
Jav- Easley 204-03

i dont know why i just put that there???

[fraek]

fraek on June 10, 2005 at 2:15 am #30424

thurs. 6/9/05

Nothing…my arche is killing me, i have to decide if i will run at nationals by the 12th.

[fraek]

fraek on June 14, 2005 at 11:26 pm #30425

fri. 6/10/05

Didnt really do anything today ive benn really busy.

sat. 6/11/05

Relay for Life (it’s a thing where you stay up all night, and walk or run around the track to raise money for cancer.)

I ran 2x 1600 (barefoot)5:20, 5:10 w/ our top xc guy, full rest at like 10:00PM & 11:00PM

Then i ran 1x800m(barefoot) 2:10, at like 12:30PM

I decided to do Nationals that day, because my arche was feeling fine, however i did get a terrible blister on my toe from running barefoot.

sun. 6/12/05

Rest and sleeping, recovering from yesterday

mon. 6/13/05

Nothing, still dead from 2 days ago

tues. 6/14/05

2x first 3 hurdles w/ full recovery
2x 200m w/ full recovery

[fraek]

fraek on June 16, 2005 at 6:57 am #30426

weds. 6/15/05

extra long warmup and stretch

[move]sweet new format[/move]

[fraek]

fraek on June 20, 2005 at 9:46 am #30427

thurs. 6/16/05

Nothing, Graduation

fri. 6/19/05

Rode in a car all day

sat. 6/20/05

Nike Outdoor Nationals

19th- 54.92, a second off of the time i wanted to run.  I think that it was due to the lack of practice recently, because of all the little naging injuries i had at the end of the year.  I'm positive that i could have gone under 54, and i will definitly go below 52 next year.  I can't wait.  My season is now over, im going to take a week or two off from running to allow myself to heal.

sun. 6/21/05

Rode back to Jersey, a whole lot of nothing.

[bigshanter]

bigshanter on June 20, 2005 at 10:24 pm #30428

Namyfeeg,

You will not go under 52 next year.  In fact, I say that you will be lucky to get under 62.  You heard it here first.

Go BigShanter!

[fraek]

fraek on June 21, 2005 at 8:52 pm #30429

Namyfeeg,

You will not go under 52 next year.  In fact, I say that you will be lucky to get under 62.  You heard it here first.

Go BigShanter!

Hey whos this Big Shanter guy… the only guy i know is called Bigs Hanter

[fraek]

fraek on June 24, 2005 at 6:08 am #30430

mon. 6/20/05

nothing… cause im lazy

tues 6/21/05

lifted random things… bi's, calves, abs, and lower back… and i don't know why

weds.  6/22/05

nothing.. cause im cool like that

thurs.  6/23/05

Lifted lowerbody completely… and i was so sore after.  I guess i haven't noticed this in a while, but while i was squating i noticed that my quads were very small…weird.

[fraek]

fraek on July 6, 2005 at 9:12 am #30431

fri. 6/24/05

Walked around sore all day

sat. 6/25/05

Nothing, lots of grad parties

sun. 6/26/05

Went on vacation to Hershey Park for the 50th Porsche Parade

mon. 6/27/05

Went out and ran 5 miles at like 11:00 PM to run of the monsterous amount of food i ate the whole day.

tues. 6/28/05

Won the 5k in 15:39… so it must of been like a 4k or something.  I beat a bunch of old guys, and i felt sorry for them, but i got a sweet trophy and they didnt, so eat it.
weds. 6/29/05

Went to Hershey Park  rode all the roller coasters and what not

thurs. 6/30/05

Worked the autoX

fri. 7/1/05

Worked the autoX

sat. 7/2/05

Drove back and saw the amish

sun. 7/3/05

Went ot the shore

mon. 7/4/05

4 laps of in and outs, then a 10 min run

tues 7/5/05

3x800m (2:34, 2:24, 2:19) w/ 8 min rest

Full Body all 3×10

Squat 185
Leg press 225
Lunges 55 DB
Lat pulldown 100
Row 100
curl 55
hammer curl 55
3×15 toe ups 200
3×15 leg ext 140
3×15 leg curl 110

[fraek]

fraek on July 9, 2005 at 6:53 pm #30432

weds. 7/6/05

Nothing

thurs. 7/7/05

Nothing

fri. 7/8/05

Raining, so i ran a mile of in and outs on the tread mill, then did drills, then lifted.

3×12 squat 185
3×12 leg press 225
3×12 back lunges 45's
3×15 toe ups 260
3×10 lat pulldown 100
3×10 row 100
3×10 bent over row 40
3×10 hammer curl 45
3×10 curl 45
3×10 supermen
1×20 ab twisty thing 110
1×20 lower ab 100
1×20 upper ab 65

[fraek]

fraek on July 10, 2005 at 9:54 am #30433

sat. 7/9/05

i ran with 2 xc guys
4 miles in like 28 mins

[fraek]

fraek on July 12, 2005 at 8:52 am #30434

sun. 7/10/o5

chilled at a lake

[fraek]

fraek on July 13, 2005 at 8:44 am #30435

mon. 7/11/05

2 laps of in aon outs
3 miles

lifted:
bench
incline DB
Fly
standin military press
shoulder thing
tri pushdown
upper abs
lower abs
who cares…

tues. 7/12/05

4x400m w/ 5 min rest 54,56,61,67 (was supposed to be 6 but i died after the 4th)

[fraek]

fraek on July 14, 2005 at 8:59 pm #30436

weds. 7/13/05

6x300m 43,48,44,45,44,44 w/ 2 min rest

Full Body
3×8 DB Press 50's
3×8 Supine Fly 30's
3×8 tri ext 55
3×8 lat pulldown 110
3×8 dual cable row 45's
3×8 curl 55
3×8 palms down curl 45
3×12 leg press 275
3×12 leg ext 180
3×12 leg curl 140
3×10 hyperext 25
3×20 differnt abs

[fraek]

fraek on July 15, 2005 at 4:22 am #30437

thurs. 7/14/05

6x 4x 100m grass barfoot sprints w/ 50m walk rest

[fraek]

fraek on July 16, 2005 at 9:55 am #30438

fri. 7/15/05

didnt run cause im lazy… ill run tmrw

3×10 Lat pulldown 100
3×10 Cable Row 90
3×10 Standing row 40's
3×10 Hammer Curl 60
3×10 EZ bar curl 45
3×10 Squat 225
3×10 Leg press 420
3×10 Reverse Lunges 50's
3×10 SLDL 135
3×10 Supermans
1×20 Ab twist 110
1×20 Lower ab 60
1×20 upper ab 100

Yea umm tendinitis in the wrist like crazy.. it kills me to do anything with it… not fun at all.

[fraek]

fraek on July 19, 2005 at 10:44 pm #30439

sat. 7/16/05

Rest

sun. 7/17/05 [/b

3×20 pushups
6×25 abs

mon. 7/18/05

10x200m w/ 200m walk rest (26-27)

all 3×10
Military Press 25's
Upright Row 25's
Bent Over Row 25's
bench press 135
incline DB press 35's
incline Fly 25's
tricep push down mach. 120
1×25 oblique mach. 115
1×25 cunch mach. 70
1×25 upper ab mach. 110

[fraek]

fraek on July 23, 2005 at 4:52 am #30440

tues 7/19/05

dont remember… prolly nothing

weds. 7/20/05

Went to the shore

thurs. 7/21/05

Ran down the stairs to get a sandwich

fri. 7/22/05

ran like maybe 4 miles of trails in the morning

all 3×8
lat pulldown 110
row 100
hammer curl 50 ?
ez bar curl 45
bent over DB row 40
leg press 460
Reverse lunges 50's
squat 225
SLDL 135
1×25 obliques 120
1×25 upper ab 110
1×25 lower ab 85

[fraek]

fraek on July 27, 2005 at 7:15 am #30441

sat. 7/23/05

g storms bday aka nothing

sun. 7/24/05

mad lazy

mon. 7/25/ 05

mad lazy

tues. 7/26/05

400- 55
300- 37
200- 24
100- 12

all 3×10
bench 115
incline DB press 35's
flys 25's
standing military press 25's
upright row 25's
bent over row? 25's
tri pulldowns 50
obliques
upper abs
lower abs

[fraek]

fraek on August 1, 2005 at 3:07 am #30442

what happened to weds and thurs…

fri. 7/29/05

all 3×10
bench 135
incline DB press 35's
flys 25's
military press 30's
bentover shoulder thing 25's
pulldowns 106
row 100
ez bar curl 55
tri pulldowns 50
then abs

sat. 7/30/05

6x400m @60sec w/ 5min rest (62, 60,60,61,63,64)

[fraek]

fraek on August 3, 2005 at 11:58 pm #30443

sunday, monday, tuesday… never heard of em

weds.. 8/3/03

10x200m w/ 200m walk rest prolly all around 30 sec.

[fraek]

fraek on August 10, 2005 at 1:26 am #30444

tues. 8/9/05

10x200m @35 w/ 100m walk rest

yess i know im lazy

[fraek]

fraek on August 15, 2005 at 3:31 am #30445

sun. 8/14/05

3×50 pushups
6×50 random abs

i know i did stuff between my last entry and now… but i cant remember what it was

[fraek]

fraek on August 16, 2005 at 11:02 am #30446

mon. 8/15/05

4 miles

[fraek]

fraek on August 17, 2005 at 2:32 am #30447

tues. 8/16/05

4x100m buildups
3x600m (1:45, 1:46, 1:53) w/ 200m walk rest

[fraek]

fraek on August 28, 2005 at 2:45 am #30448

thus. 8/25/05

6x200m w/ 200m jog rest 27-28

fri. 8/26/05

ran to the gym (1.25miles)
lifted easy full body
ran back (1.25 miles)

[fraek]

fraek on September 6, 2005 at 6:08 am #30449

tues. 8/30/05

ran to the gym and lifted again

weds. 8/31/05

10x flying 100's

then meeting with the coach, set my goals for 400mH:
frosh- 52.00
soph- 51.00
jr- 50.50
sr- 49.99

fri. 9/2/05

ran to the gym and lifted full body again

mon. 9/5/05

First day of college practice.  Got mad free stuf!!

Then ran 5x 150m hills, 3×10 stretch jumps, 5x200m hills

[fraek]

fraek on September 7, 2005 at 5:48 am #30450

tues. 9/06/05

5x200m grass strides
3×10 star jump things
3x200m grass strides

Lifted Upperbody

[fraek]

fraek on September 8, 2005 at 7:08 am #30451

weds. 9/7/05

3x700m on grass 2:24, 2:14, 1:59
3×10 star jumps?

[fraek]

fraek on September 10, 2005 at 3:26 am #30452

thurs. 9/8/05

2 mile warm up
4 wind sprints

Lifted Lowerbody

fri. 9/9/05

mile warmup
3x600m of grass hills

Lifted Full Body

[fraek]

fraek on September 14, 2005 at 5:50 am #30453

mon. 9/12/05

5x450m hill runs
3×10 star jumps
5x250m hill runs

tues. 9/13/05

1.5 mile warmup
Hurdle Mogility
3×5 50m wind sprint w/ 30sec & 5 min rest

Lifted Upperbody

[fraek]

fraek on September 22, 2005 at 4:12 am #30454

weds. 9/14/05

Can't remember… prolly hill runs

thurs. 9/15/05

partner stretching, core work, 3x50m resisted sprints
lifted lowerbody

fri. 9/16/05

2x3x400m under 65
lifted fullbody

mon. 9/19/05

5x 500m hill runs
5x 300m hill runs

tues. 9/20/05

15 min warmup
4x5x100m wind sprints

lifted upperbody

weds. 9/21/05

15 min warmup
5x800m grass runs

[fraek]

fraek on September 30, 2005 at 6:12 am #30455

TRAINING JOURNAL WILL NOT BE A DAILY THING ANYMORE

Thats right, since im in college now, im kinda busy and trying to keep a training journal while your on  a team doesnt make sense. The true function of this training journal was to act as a motivational thing to keep me runnning when there was no one to really run with.

However i may still post things when im bored or feel the nessesity

[fraek]

fraek on February 11, 2006 at 1:47 am #30456

Yea just wanted to stop by and let people know how my career at Clemson has been going…

Today im in a hotel at Iowa State i'm running the 200m today (should be interesting) havent really ever run that.  And tmrw i run the 400m and 4×4

I started off the season poorly, pulled my hamstring in the our first indoor meet…

When i came back i ran 50.09 in the 400m which was a PR indoor and out and split 50 in the 4×4

Last weekend at Notre Dame i decided to through down some nice times…. Busted out a 48.87 in the 400m and a 48.4 in the 4×4

Today im looking to break 22 and tmrw break 48, cant wait til outdoor, going 50.x in the 400mH

[fraek]

fraek on February 11, 2006 at 10:09 am #30457

HAHA 23.00…. worst 200m to 400m ratio i have ever seen.  23.00 & 48.87 HAHA

[flight05]

flight05 on February 11, 2006 at 10:12 am #30458

saw u run man….i jumped awwwwful today so i feel ur pain
theres always day 2

[fraek]

fraek on April 10, 2006 at 8:33 am #30459

Last meet i ran 52.54 (missing regionals by .03) in the 400mH, and split 47.9 on the 4×4…. just letting you guys know

[fraek]

fraek on June 10, 2006 at 10:20 pm #30460

made it to NCAA regionals (running 52.32 @ Georgia Tech meet), but sliced open the bottom of my foot while warming up with no shoes on… coach wasn't too happy, i might be able to walk soon.  20 stitches, 25 shots of local anesthetic, 2 hrs to stitch it up, 1 inch deep, and fat hanging out.  I did a good job:)

[RunnerMan]

RunnerMan on November 4, 2006 at 4:35 pm #30461

Has your recovery been sweet coz that cut sounds nasty?(BTW I loved your training journal-it was mean)

[fraek]

fraek on April 26, 2007 at 12:08 am #30462

made it to NCAA regionals (running 52.32 @ Georgia Tech meet), but sliced open the bottom of my foot while warming up with no shoes on… coach wasn't too happy, i might be able to walk soon.  20 stitches, 25 shots of local anesthetic, 2 hrs to stitch it up, 1 inch deep, and fat hanging out.  I did a good job:)

Thanks, yea i actually recovered pretty fast after the gash in my foot (its been so long i can barely even remember that) i couldn't walk for like 2 weeks but after i could it was no time before i was running again.  My indoor season at Clemson wasn't too good we came in 2nd in the ACC i only ended up running only 49.02 and splitting 48.3 on our 3:13 4×4.  Coach tried to throw me in the 60mH, but im too slow, tall, and white.  I only ran 8.42.  However, outdoor season is now underway and ive been running much better.  Although we finished 2nd at ACC's (to Florida State again…) i did PR in the 400m hurdles by going 51.66, and then split a 47.4 on the 3:09 4×4.  Penn Relays this weekend… itll be nice to be home.

[RunnerMan]

RunnerMan on April 26, 2007 at 2:26 pm #30463

Good luck at penn. You've come a long way from the start of your journal when training for cross country and only just taking up 400mh. What are your goals for the outdoor season? 46.x split, low 47's FAT, 50.xx in the h's???

[fraek]

fraek on April 29, 2007 at 8:50 am #30464

Thanks man, i got the pleasure of running at 9:00 AM in the rain.  I was happy with my performace though, i went 52.66, good for 7th place. Yea, pretty much my only goal this season is to make it to NCAA's.  To get there im gonna say it would take about a 50.9.  It's very unlikely for our team to make it in the 4×4.  However, I'd like to split high 46's in it.  As for the open 400, i only run that indoors.  Next indoor season i think im gonna just bump up to the 800m, i think it would be a better race for me.

[RunnerMan]

RunnerMan on April 30, 2007 at 3:06 pm #30465

what times do you think you could run in open 100,200 and 800's (outdoor)? and 110h? Any idea's…

[fraek]

fraek on April 30, 2007 at 7:17 pm #30466

If i had to guess id have to say:

100m: 11.2 FAT
200m: 22.0 FAT
800m: 1:53
110H: 15.0 FAT

[RunnerMan]

RunnerMan on May 1, 2007 at 8:09 am #30467

If i had to guess id have to say:

100m: 11.2 FAT
200m: 22.0 FAT
800m: 1:53
110H: 15.0 FAT

Nice, though I rekon you'd be a 14.8FAT and 1:51-1:52

[aussie800m]

aussie800m on May 1, 2007 at 4:02 pm #30468

1:53 is still a good effort, but its a different sort of training you need to start doing when you start heading down towards those times. even with that kind of 400 i'd still say 1:53 unless you do what you said and really focus on 800ms

[RunnerMan]

RunnerMan on May 2, 2007 at 9:54 am #30469

1:53 is still a good effort, but its a different sort of training you need to start doing when you start heading down towards those times. even with that kind of 400 i'd still say 1:53 unless you do what you said and really focus on 800ms

Yes I agree, but he's a 400hurdler, which is a sort of hybrid 400m and 800m man almost. It's an in-between step in terms of endurance levels.

As to the 400m times and corresponding 800m times, meh. Seb coe was brilliant at 8.03, alberto juantorrero was pathetic at almost 16 (even if he was a sprinter type 800m runner). I know some HS kids who are sprinter types with 12.3-12.5's differential (50.82/1.53.96 and 50.66/1.53.86)-both train as 400m men, HART type training. I took his 400m time at about 48FAT(47.5-48.5???), doubled and added 15-16secs which would be about right for a specialist college 400mh. I mean the endurance type HS runners I know go for differentials anywhere between 9-12.

[fraek]

fraek on May 3, 2007 at 9:58 am #30470

Those were just times that i thought i would run if i had to run the race tommorrow. We'll see what i run in the 800 next year indoors, id take a 1:53 indoors (im an awful indoor runner).

[fraek]

fraek on May 14, 2007 at 7:38 pm #30471

PR'd at Georgia Tech this saturday after a long rain delay and threat of hail.  Went 51.36 in the 400H on a wet track, gets me to about 8th in the Eastern region and 23rd in the NCAA.

[RunnerMan]

RunnerMan on May 15, 2007 at 8:34 am #30472

Well done on the PB (0.30s???)
Are you runing in any open flat races this year?
What NCAA division is your school in? (i'm not from America so it's all rather confusing)
Where in the lists do you need to finish to make NCAA's? You said you thought it'd take about a 50.9, is that still the case? And how long do you have til you need to hit that time?

[fraek]

fraek on May 16, 2007 at 7:29 am #30473

Thank You.  The only flat race im going to run this year is the 4×4, possibly a 400 or 800 after the season too.  Im in the east region (seeded 10th in the region, they take 5), and im seeded 32nd in the NCAA (they take the next 5-8 fastest that dont advance through the region meet, so usually about 26 total).  I'm thinking it will take faster than a 50.9, maybe 50.6-7.  So if i dont place top 5 in my region at the regional meet in 2 weeks i have to PR by about .5 seconds and hope that goes. Very confusing i know…

I feel like i can go 50.6 though, ive been killing my workouts.

For example

Last Weds: 300- 34.0, 200-22.1, 200-22.3, 200-22.6 w/ 5 mins rest.

Monday: 400- 48.8, 300-35.3, 200-22.3, 100-10.9 w/ about 5 minutes rest

Today (tuesday): 4x 5 hurdles, averaging 22.1 (which is about 49.5 pace, according to 400mH pace charts).

Im just ready, i wish regionals was this weekend.

[RunnerMan]

RunnerMan on May 16, 2007 at 10:24 am #30474

Last Weds: 300- 34.0, 200-22.1, 200-22.3, 200-22.6 w/ 5 mins rest.

Monday: 400- 48.8, 300-35.3, 200-22.3, 100-10.9 w/ about 5 minutes rest

Today (tuesday): 4x 5 hurdles, averaging 22.1 (which is about 49.5 pace, according to 400mH pace charts).

Im just ready, i wish regionals was this weekend.

those are some crazy workouts, geez.
Yeh, i'd say your sweet for qualifying. You obviously havn't peaked yet? Are you gonna taper (10 day?) for regionals? Or train through and single taper for NCAA's? I'm guessing taper for regionals? I'v read you can keep a peak period for about 6 weeks so you'll be sweet enough if you do. But yeh, with a peak, i'v seen runners absolutely blitz their best, these are HS runners to.
(eg.'s)100m/200m sprinter, old pb's (10.90, 22.14), times nearing nats (11.08, 22.25)- times at nats in finals (with 4 rounds in each event over 2 days)(10.80, 21.85headwind)
400m sprinter old pb (48.96), times leading up to nats (49.xx), time at nats after 2rounds (47.90).

ans some even more extreme eg's
*100m – old pb nearing nats (11.46), pb at nats (11.07)
*100m – old pb nearing nats (11.74), pb at nats (11.34)
*400m – old pb nearing nats (52.02, 50.67, 50.38), pb at nats (49.09, 48.53)
*LJ – old pb nearing nats (6.21), pb at nats (6.68)
*110H – old pb nearing nats (15.33), pb at nats (14.78 headwind)
*200m – old pb nearing nats (23.63), pb at nats (22.81)

and so on and so forth, and yes, these guys did peak (mainly on a similar scheme), and almost all had 3+ years at racing in these events. I'm sure your aware of the benefits of peaking but these are just to give you some extra confidence that you can smash your pb with ease, and looking at your current trainings it should be all too easy.

[ex400]

ex400 on May 16, 2007 at 8:23 pm #30475

Hey, Superman, can you outline your peaking scheme?

[aussie800m]

aussie800m on May 17, 2007 at 6:14 am #30476

those are some impressive sessions fraek, i think that big Pb isn't out of the question

[RunnerMan]

RunnerMan on May 17, 2007 at 9:46 am #30477

Hey, Superman, can you outline your peaking scheme?

not my scheme dude, those are some of my track m8s or adversaries, or just other randoms. We just chat in the registration tents and they say 10 day taper is what their coach made them do, I think the 10 day taper is just general concensus, so unless people have got some smart idea they usually stick to it. All i know is its reduced volume (in some cases – massively reduced), lots of speed and block work, relay hand offs, only about 10-15lifts in an enitre gym session, and only 2-3 of those throughout that 10 day period, a few off days, and just some high cns stimulus that's not 'too' taxing. Also, at our HS level, they do some light jogging in the peak period, eg. 3-4 of the days have 15min easy jogs.

I'm sure there's much better plans out there, but that does it for HS athletes well enough I spose. Also, those are examples, not everyone improves like that.

[RunnerMan]

RunnerMan on May 17, 2007 at 9:50 am #30478

I feel like i can go 50.6 though, ive been killing my workouts.

For example

Last Weds: 300- 34.0, 200-22.1, 200-22.3, 200-22.6 w/ 5 mins rest.

Monday: 400- 48.8, 300-35.3, 200-22.3, 100-10.9 w/ about 5 minutes rest

Today (tuesday): 4x 5 hurdles, averaging 22.1 (which is about 49.5 pace, according to 400mH pace charts).

Im just ready, i wish regionals was this weekend.

looking at those trainings again i'm even more convinced that you have an aewsome chance of throwing out a massive PB.

[fraek]

fraek on May 19, 2007 at 4:14 am #30479

Thanks for all the support guys, my coach really doesnt worry about tappering too much for this meet because his overall focus is the NCAA meet.  Having that said, today i went 2x400H at close to race pace (im usually a bad second day runner so i hope this helps) with about 10 minutes rest.  I went 51.7 the first and 52.6 the second.  I'm guessing that next week ill do 3x 5H monday, 4x Flying 100's tues, and 3x 3H weds. we leave weds afternoon and i run friday.  I'll let you guys know how it goes.

[RunnerMan]

RunnerMan on May 19, 2007 at 4:27 am #30480

yeh, good luck for friday.

ok, well that plan for next week looks reasonable, and I do hope you're refreshed enough to smash your pb. In terms of training, I think it shows you can qualify. Best of luck for friday, and with your plan for next week i'd definitely think about taking thursday completely off to let your body down in some way.

Let us know how it goes when you get home.

[ex400]

ex400 on May 19, 2007 at 8:18 am #30481

Fraek — This whole thread has been interesting and entertaining.  I am sure that everyone who has been reading it is rooting for you and believes you can do it.  Best wishes.

[fraek]

fraek on May 30, 2007 at 3:33 am #30482

No NCAA's for me this year, oh well.  At the regional meet i tied my PR at 51.36 (i felt like i had gone much faster than that though, i wish i could see my splits or video).  I was 3 or 4 spots away from going by time… due to the messed up regional system lots of people arent going who should and many are going who shouldnt (i would have been one of these if i went with that time).  Our 4×4 went 3:10, i dont know what happened there. I split 47.0 and our anchor went 46.1… our other two went 48.high for some reason, 3:07.4 would have went. 

Nothing left to do now but prepare for next year, ill take a week off then lift the whole summer, maybe a little running and general fitness (nothing too strenuous).  Ill start up running again at the end of august.  I want to go below 50.5 and split below 47, but of course its always nice to go faster.

[aussie800m]

aussie800m on May 30, 2007 at 5:31 am #30483

sorry to hear mate – very unlucky

[gin2312002]

gin2312002 on May 30, 2007 at 7:31 pm #30484

yo ive seen what u been doing? i saw you did a 48 in a 400..how r u hoping to run a 50???

[quote author="Fraek" date="1179280802"]
I feel like i can go 50.6 though, ive been killing my workouts.

For example

Last Weds: 300- 34.0, 200-22.1, 200-22.3, 200-22.6 w/ 5 mins rest.

Monday: 400- 48.8, 300-35.3, 200-22.3, 100-10.9 w/ about 5 minutes rest

Today (tuesday): 4x 5 hurdles, averaging 22.1 (which is about 49.5 pace, according to 400mH pace charts).

Im just ready, i wish regionals was this weekend.

looking at those trainings again i'm even more convinced that you have an aewsome chance of throwing out a massive PB.
[/quote]

[fraek]

fraek on May 30, 2007 at 8:03 pm #30485

I was talking a 50 in the 400 hurdles, that 48 was in the indoor 400.

[RunnerMan]

RunnerMan on May 31, 2007 at 9:48 am #30486

Yeh tough luck on the regionals. I checked out results from the other regions, and your comp was just so much harder. You would have made the final in any of the other regions and I think from memory you might have been top 3 in 1 or 2 regions.

[fraek]

fraek on June 1, 2007 at 8:54 am #30487

Yeh tough luck on the regionals. I checked out results from the other regions, and your comp was just so much harder. You would have made the final in any of the other regions and I think from memory you might have been top 3 in 1 or 2 regions.

Yea, i would have been, but thats life.  All thats left now is to look forward to next year, im already excited about next outdoor season, and cant wait for my next meet.  The way i see it, im in a much better position now than where i was last year.  I have the facilities, coaching staff, and the oppurtunity to continue to improve… I love Clemson  :smilegrin: