BeauZoBrehm’s Training Log

    Posted In: Training Journals

        • Member
          Beau Brehm on February 19, 2007 at 9:43 am #12787

          This is one of my several attempts at a log, hopefully this one will be better than previous attempts. Basketball season just ended last week and I had my first track meet yesterday (Saturday). I'll post some goals and whatnot in about a week after we test our lifts for off-season basketball. I'll post my track and basketball workouts on here.

          Here are my times from yesterday at the Dallas Carter Invitational.. times aren't exact because I just got them from my coach –
          100m – 12.53 sec
          400m – 59.20 sec

          Not as good as I would have liked but it'll have to work for now. It wasn't too bad though considering it was my first ever track meet with only two days of practice thus far. I had never started out of blocks prior to the meet, and wind was also a large factor in the 400m. Also I consider myself to now be fully healed from a hamstring/pelvic injury from 8th grade. I would like to thank Mike for suggesting that I do DEEP squats to improve my performance, it definately helped.

          My Current Stats-
          Age: 15
          Grade: Sophomore/10th
          Height: 5'11"
          Weight: 162 lbs.
          100m: 12.5 sec.
          400m: 59 sec.

          I'll have stats for lifts by the end of the week, and hah hopefully I'll have better time updates in the coming weeks.

          Beau

        • Member
          Beau Brehm on February 20, 2007 at 9:20 am #62906

          Still sore from the meet on Saturday but here's what we did at track today-
          1 X 450m (72 sec. pace)
          1 X 350m (60 sec. pace)
          2 X 250m (40 sec. pace)
          1 X 100m

          Not sure about the time on the 100m but it was a full sprint and i beat all of the other (long sprinters) in my group.

          Went to the gym, played basketball for about 2 hours. Legs are pretty sore/stiff, not bad though.

          Beau

          edit:

          Also though I should mention our warm-up/cooldown that we do for every practice and meet…

          Warm-Up
          800m jog
          Dynamic (Leg swings) and static stretches
          2 X 10m High knees
          2 X 10m A skip
          2 X 10m toe touches
          2 X 10m heel walks
          2 X 40m bounding sprints

          Cooldown
          2 laps around the (turf) infield w/o shoes

        • Member
          Beau Brehm on February 21, 2007 at 3:28 am #62907

          Another exciting thing I forgot to mention is that my high school is in its first year of existance. This means that all of my runs are potentially school records.

          Right now the records for the 100m and 400m are 11.11 and 57.60 respectively. By the end of the season hopefully I'll have the fastest 400m time.

        • Member
          Beau Brehm on February 22, 2007 at 5:07 am #62908

          Kinda pissed off because I'm not going to the Argyle Meet tomorrow. It's a relay meet and somehow I'm not on either of our 4×4 teams, even though I had our second fastest open time at the meet on Saturday, and a faster time than the guy on varsity.

          So coach gave us non-meet-goers a pretty pathetic workout today…

          warmup
          1200m walk the straights, run the curves
          cooldown

          Beau

        • Member
          Beau Brehm on February 25, 2007 at 4:30 am #62909

          Yesterday we just did kind've a "loosen up" workout for the guys who went to the track meet .. still pissed off ..

          elaborate warm up (more stretching)
          10 x 100yds bounding sprints w/o shoes on field turf
          cooldown

          And we've been doing agility work everyday in basketball. I won't have another workout til monday besides going to the gym to play/practice basketball.

          Beau

        • Member
          Beau Brehm on March 2, 2007 at 11:21 am #62910

          Here's my big update for the week…

          Monday:
          50 seconds all out
          35 seconds all out
          2 x 200m @ 30 second pace

          Tuesday:
          4 x 3 x 40 yd overspeed sprints
          10 x 100 yd strides w/o shoes on field turf

          Wednesday:
          Bench Press-
          8 x 125 lbs.
          6 x 145 lbs.
          4 x 160 lbs.
          2 x 170 lbs. (failed both reps)
          Squat-
          3 x 10 x 135 lbs. BUTT TO HEELS
          Military Press-
          Same setup as bench, can't remember the weights though.
          Front Squat Press-
          2 x 10 x 85 lbs.

          Thursday- TRACK MEET!!!!!
          200m – 25.49
          4 x 400m relay- 55.xx

          Needless to say I was very happy with my 400 split as it is my PR. I was also very sore going into the race soo who knows, but the adrenaline was flowin like crazy.

          Beau

        • Member
          Beau Brehm on March 4, 2007 at 1:08 pm #62911

          Friday-
          AM
          Weights (see wednesday)

          PM
          Elaborate Warm-up
          6 x 100 yds strides w/o shoes on field turf
          Static stretching

        • Member
          Beau Brehm on March 6, 2007 at 9:31 am #62912

          Today (Monday)-
          AM
          Weights (see above)

          PM
          2 x 200m (minute rest)
          2 x 200m (2 minute rest)
          2 x 200m (3 minute rest)
          4 x 200m (4 minute rest)

          All were at 28 sec. pace

          Meet this coming Saturday… 😀

        • Member
          Beau Brehm on March 7, 2007 at 6:32 am #62913

          Today (Tuesday)-
          AM
          Basketball / Conditioning / Agility stuff, nothin much just tiring..

          PM
          Warm up
          10 x 100 yds strides barefoot on field turf
          20 Block Starts
          Cooldown

          Today was an easy day after yesterday. I'm guessing tomorrow is going to be another hard day though, but atleast I won't have weights in the morning. I MIGHT go to the gym after track to lift tomorrow, not sure yet.

          Beau

        • Member
          Beau Brehm on March 8, 2007 at 7:38 am #62914

          Today (Wednesday)-
          Warm-Up
          20 x 40 yd sprints

          I found out on Saturday I'll be running the 400m and the 4x400m, for JV though. If I go out and run some more 55s then I'll be on varsity next week, and then I'll get to help set the school record for the 4x400m. I probably won't be running the 100m or the 200m again, but here are my updated PR.

          100m- 12.53 sec.
          200m- 25.46 sec.
          400m- 55.xx (relay) 59.20 (open)

        • Member
          Beau Brehm on March 11, 2007 at 6:42 am #62915

          Thursday- off
          Friday- off

          Today (Saturday) –
          Birdville Relays or something like that, I ran the open 400m and the 4x400m relay for JV. I don't have exact times but I know they were both 57.xx seconds. Also, I know I should be happy with those times, but I'm really not. After running that 55 last week I wanted to repeat and it just wasn't there. When I was running I felt like I was fighting the track instead of gliding over it like last week which is weird because my main focus today was to stay relaxed.

          If anyone has any feedback / advice / comments I would appreciate it…

          Beau

        • Member
          Beau Brehm on March 13, 2007 at 2:51 am #62916

          It's spring break so workouts for this week are completely up to me. I went to the gym earlier and played some bball and lifted.

          Bench Press-
          2 x 5 x 135 lbs.
          1 x 5 x 145 lbs.

          Squat-
          3 x 5 x 185 lbs.

          Military Press-
          3 x 5 x 95 lbs.

          Didn't get as low as I wanted to on squats. When I go down I get that hip bursitis feeling on my right side so I tend to get off balance and I can't get as low as I want to. I might run tonight, not sure what I'll do though.

          Beau

        • Member
          Beau Brehm on March 17, 2007 at 9:17 pm #62917

          Yesterday (Friday) –

          Bench Press-
          5 X 135 lbs.
          5 X 145 lbs.
          5 X 150 lbs.

          Squat-
          3 X 5 X 185 lbs.

          I felt wayyyy better than I did on Monday, I went through these lifts with ease, not that I actually did much. After this quick weight session I went to play basketball. Spring Break is officially over on Monday and I'll have to go back to school. This is good though because I'll get back running everyday and lifting three times a week. My next meet is a week from yesterday, not for sure but I'll probably be running the open 400m and the 4 x 400m relay.

          Beau

        • Participant
          saltojump5 on March 19, 2007 at 11:29 am #62918

          Even though your coach still has you on JV at some of these meets, your posts give the impression you are diligent and knowledgeable toward track and field; I commend that and look forward to seeing your times drop. Have you done much pure speed work? It seems a lot of your work is intensive tempo (on the track or in basketball).   

        • Member
          Beau Brehm on March 20, 2007 at 4:50 am #62919

          Even though your coach still has you on JV at some of these meets, your posts give the impression you are diligent and knowledgeable toward track and field; I commend that and look forward to seeing your times drop. Have you done much pure speed work? It seems a lot of your work is intensive tempo (on the track or in basketball).    

          Thanks for taking notice to my log. As far as what workouts I do right now, I just do what my coaches tell me to do, so no I haven't really done much pure speed work. This summer I'll design a program for myself. This basketball / track combination is actually becoming tiresome.

          Today (Monday) –
          AM-
          Basketball;

          Bench Press-
          8 x 125 lbs.
          6 x 145 lbs.
          4 x 160 lbs.
          2 x 175 lbs. (Actually got both reps!!)
          Squats-
          3 x 10 x 135 lbs. (focus on depth rather than weight right now)
          Military Press-
          8 x 85 lbs.
          6 x 95 lbs.
          4 x 115 lbs.
          Front Squat-
          2 x 8 x 85 lbs.
          1 x 10 x 70 lbs.

          PM
          Warm-up
          3 x 40 sec all out
          2 x 24 sec all out
          Cooldown

          By this point I was cursing lactic acid. Tomorrow shouldn't be as hard, I'm guessing we'll do our agility thing in basketball and strides at track practice.

          Beau

          edit: also I'm going to start keeping track of my bodyweight on a weekly basis, trying to gain about 10 lean pounds by June, which would put me at 170-175 ish.

        • Member
          Beau Brehm on March 21, 2007 at 5:42 am #62920

          Today (Tuesdsay) –
          AM
          Basketball / Agility

          PM
          Warm-up
          20 x 40 yd sprints

          Basketball – open gym

          I'm pretty tired!!!

        • Member
          Beau Brehm on March 22, 2007 at 4:17 am #62921

          Today I skipped AM lifting on account of dead legs, which were no better off when I ran this afternoon.

          Warm-up
          2 x 300m
          1 x 200m

          Full speed… I'm not really sure what the point of most of the stuff we've done this week is. I have a meet Friday in Arlington, the Sam Houston Relays I think.

        • Member
          Beau Brehm on March 24, 2007 at 9:29 pm #62922

          Yesterday (Friday) –

          Sam Houston Relays… interesting story, we left at 6, got to the meet at 8, and then they told us they changed the start time to 3! So half of our team went home, but I stayed and ended up not running until about 6.

          400m- 56.8 sec (PR)
          4x400m split- 56.6 sec

          Times were better than last time, which is good. The first 400m felt better than the last meet but still not good, and the 4×4 split felt MUCH better, I'm surprised the time wasn't better. There are just a few things I need to work on to get to that 55 and below level. I find that during the race I get tense in my face, my arms, and my quads. I'm sure some of this is due to lactic acid build up. As a result I died off quite a bit the last 100m of my race. Also another problem I keep having is with my right hip. It sticks out slightly further than on my left side and causes discomfort and becomes very stiff. I'm not sure if it's a result of my previous injury, but it has caused me to get hip bursitis in the past.

          Another thing I'm beginning to look at is what my training scheme will look like for this summer…

          Beau

        • Member
          Beau Brehm on March 27, 2007 at 3:49 am #62923

          Today (Monday) –
          Warm-up
          20 x 40 yd sprints

          .. in the rain. They were pretty good quality though. Also the basketball coach moved weightlifting to after school, so I'll have to start lifting by myself now. This will end up being a good thing though because my legs won't be trashed before I get to track practice.

          Beau

        • Member
          Beau Brehm on March 27, 2007 at 8:41 am #62924

          Today (Still Monday) –
          Weights
          Bench Press-
          3 x 5 x 145 lbs.
          Squats-
          3 x 5 x 185 lbs.
          Single-leg Leg Press-
          3 x 5 x 135 lbs. (per leg)

          After squats I was relatively pissed off because I was having extreme trouble getting low enough on my right side, so afterwards I saw the single-leg leg press and decided to see the difference between my right and left leg. Well I put 135 lbs. on each leg and I pushed and my left leg nearly went through the ceiling while my right leg hardly moved 2 inches. I was surprised the strength difference is still that large between legs, since it's been about 19 months since my surgery. I was able to do 3 x 5 x 135 lbs. each leg but I could only do one at a time in order to push out the reps on my right leg. Normally I would be extremely frustrated and depressed right now, but I'm taking this positively and decided to incorporate single-leg leg press in order to catch up my right leg with my left leg.

          Beau

        • Member
          Beau Brehm on March 29, 2007 at 9:29 am #62925

          Today (Wednesday) –
          Warm-up
          8 x 150m (2 minutes rest)
          5 min water break
          8 x 150m (2 minutes rest)
          Cooldown

          Pretty hard day…

          Beau

        • Member
          Beau Brehm on April 1, 2007 at 8:49 pm #62926

          Yesterday (Saturday) –
          Little Elm Invitational

          400m- 56 flat
          4x400m split- 55.xx

          I'll update the times if I get more exact numbers, but I believe both of them are personal bests, and I was pretty happy afterwards.

          Beau

        • Member
          Beau Brehm on April 4, 2007 at 3:53 am #62927

          Yesterday (Monday) –
          Warm-up
          4 x 40 sec all out
          Cooldown

          Started out pretty well, went about 325m on the first one, not quite so good after that. Major cramping in my calves right before the last set and during the cooldown. Meet on Thursday!

          Beau

        • Member
          Beau Brehm on April 6, 2007 at 9:50 pm #62928

          Today (Thursday) –
          Quad City Meet

          400m- 56.4 sec

          4 x 400m- 54.9 sec

          AND I got to run varsity tonight!! I still need to work on improving the last 100m, I run it in like 16 seconds no joke if I can get it down to even 14 seconds then it'll be a major improvement. I think improving the leg strength in my right leg will help this and my overall speed.

          Beau

        • Member
          Beau Brehm on April 16, 2007 at 3:04 am #62929

          Track season is officially over for me, which is sort of sad, but I'm looking forward to improving this summer and fall for next spring.

          District Track Meet:
          Wednesday
          400m- 57.xx
          notes- worst time i've had in a while, I don't really have anything to say except it was hot and I ran poorly.
          Thursday
          4x400m- 56.xx
          notes- better than wednesday but no where near as good as last week at Prosper…

          Now that track season is over I'll begin my own training, focusing almost purely on speed, leg strength, and general fitness. I'll be putting together a schedule working around this:
          Sunday- ?
          Monday- bball + weights
          Tuesday- bball
          Wednesday- bball + weights
          Thursday- bball
          Friday- bball + weights
          Saturday- ?

          I think I'm going to add in running on Tuesdays and Thursday, mostly sprint work probably won't be running over 100m for any given rep any time soon. I'll also be adding accessory weight lifting to what we do at basketball, like today I did abs + single-leg leg press.

          Today (Sunday)-
          Single-Leg Leg Press
          5 x 135 lbs (per leg)
          5 x 170 lbs (per leg)
          5 x 170 lbs (per leg)
          5 x 180 lbs (per leg)

          Then some ab work that I'm not really sure what the terminology would be for.. hanging leg raises? Anyways, I'm looking for feedback as to what kind of track workouts I should do in the off-season…

          Beau

        • Member
          Beau Brehm on April 17, 2007 at 6:42 am #62930

          Today (Monday) –
          Weights-
          Bench Press
          8 x 125 lbs.
          6 x 145 lbs.
          4 x 160 lbs.
          2 x 170 lbs.

          Squats (Deep)
          10 x 135 lbs.
          6 x 155 lbs.
          4 x 185 lbs.

          Military Press
          8 x 85 lbs.
          6 x 95 lbs.
          4 x 105 lbs.
          2 x 115 lbs.

          Front Squat Press
          2 x 8 x 85 lbs.
          2 x 10 x 70 lbs.

          Notes: Tightness in right glute, but I'm just happy I was able to lift the weights. Also, I'm currently learning the technique for power cleans. Tomorrow I think I'm going to do 5 x 60m sprints unless anyone else has a better idea..?

          Beau

        • Member
          Beau Brehm on April 19, 2007 at 8:45 am #62931

          Today (Wednesday) –
          Weights-
          Bench Press
          8 x 135 lbs
          6 x 145 lbs
          4 x 160 lbs
          2 x 170 lbs

          Squats (Deep)
          10 x 145 lbs
          6 x 160 lbs
          4 x 185 lbs

          Military Press
          8 x 85 lbs
          6 x 95 lbs
          4 x 105 lbs
          2 x 115 lbs

          Front Squat Press
          2 x 8 x 85 lbs

          Pretty good.. and then about 4 hours later I did another workout which, although not ideal, was necessary. And as follows:

          Single-leg Leg Press
          3 x 5 x 225 lbs (per leg)

          and then my usual ab work.. Oh also I wasn't able to run yesterday because it was raining, but it should be nice out tomorrow so I'm going to do some speed work. Feedback would be appreciated!!

          Beau

        • Participant
          saltojump5 on April 24, 2007 at 12:31 pm #62932

          I don't understand how your track season ended so early (April 15). Are you in the U.S.? Anyway, if your season wasn't too taxing on your body, and the competitive season was short, I don't think you need much transitional time of general activity/active rest, as would be the case with an extended season. Looks like you have the right idea in going into speed/strength work. Studying this site well could get you a great program, with very nice progression…always look to be heading somewhere with the workouts…it is very important. Now is your chance to make something great! I've found 3-4 week blocks of like workouts work very well. Transition to a new building block with a different feel, though not entirely different in and of itself. This helps you to achieve milestones with each phase, instead of feeling like you're in limbo. Definitely ask specific questions. The coaches here have been very helpful with their answers, which has resulted in stellar workout plans.

        • Member
          Beau Brehm on April 25, 2007 at 6:29 am #62933

          Yahh I live in the U.S… track season was only about 2 months long. I haven't done any running since the season ended, almost two weeks ago, but I have been lifting since then. I need to get on the track next week atleast though cuz I'm starting to feel lazy.

          Monday-
          Bench Press
          3 x 5 x 160 lbs

          Single-Leg Leg Press
          3 x 5 x 225 lbs (per leg)

          Originally planned to do sets of 3 reps at 160 lbs but after doing the first 3 reps I told my spotter just kidding hah I was feeling pretty good. I lift again tomorrow morning.

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