David Goings Unattached Collegiate Training Log(Freshman)

    Posted In: Training Journals

        • Participant
          GoingsGone on August 8, 2010 at 3:06 pm #16958

          Starting a new thread for a brand new season! I will be competing unattached while attending Northern Illinois University. I will be trying to start a club there, I already have a few people that would like to compete with me, but we’ll see how that turns out.

          My main problem is what meets I will be in and how will I be getting there… If i start the club they give us vans to ride so that would be good. The one meet I know I’m doing is the Tey Haydon Classic, which will be my opener.

          PRs:

          Freshman Year:
          100:13.x?
          200:27

          Sophomore Year:
          100:11.5ht
          200:23.6ht

          Junior Year:
          100:11.3ht
          200:22.6ht

          Senior Year:
          100:10.9ht
          200:22.0ht(indoor 23.7)
          400:49.9ht(indoor 51.35)
          800:2:03.9(leadoff leg 4×8)

          Height:5’11”
          Current Weight:140

          Goals:
          400:48.x

          My senior year is the first year I picked up the 400, I liked it and am looking to pursue it further this year. Last year I died badly in the later parts of the races. That will be my focus this year, if you look back at my log last year, I would take out my workouts way to fast and wouldn’t be able to finish them fast at all, which mirrored in my races.

          Another point, I will be focusing a lot on weight room strength this year. Last year was my first year weight lifting at all and it seemed to help, A LOT. Now that I am coaching myself this year and have an open rec center, I will always have a chance to get in the weight room when I need to.

          All that being said, I’m hoping for another consecutive season with great improvements. Constructive training should start monday(been working out a little the past 2-3 weeks).

          Edit: Forgot to mention, I’m coaching myself as of now :/

        • Participant
          Vince Collantes on August 9, 2010 at 3:42 pm #100918

          This is pretty much me next year for track too. Do work son!

        • Participant
          kar16d@ameritech.net on August 10, 2010 at 2:12 am #100921

          Hey I might be doing Ted Haydon too!

        • Participant
          Josh Hurlebaus on August 10, 2010 at 3:20 am #100922

          Good luck man, I’ll probably see you around a few meets as well. But I’m definitely not doing the Ted Hayden again. Getting there was a cluster…. for me and then I ended up getting strep throat, lol.

          If you plan on doing any collegiate track however, running for a club does use a year of eligibility. A WIAC distance girl a few years ago was denied going to nationals because of one race under a club prior to her senior year.

        • Participant
          GoingsGone on August 10, 2010 at 3:55 am #100923

          Haha I imagined I would be racing you two sometime, it’s funny how many people in the Illinois area are on this forum.

          And what if I don’t get a club going at first, will running unattached at collegiate meets eat a year of eligibility?

          As for the workout:

          Monday August 9th

          Last year at this time, I did cross country. Logging a lot of miles. This fall since im training myself, I would be taking a better approach(in my opinion) to the 400.

          Warm up:
          800m jog
          dynamic flex
          4×100 jog back rest(stride)

          10x20m 2 min rest, barefoot on the grass
          Between every other one I did a Standing long jump.

          400m jog cool down.

          Felt.. odd today, haven’t done any real sprinting in about a month so I guess thats expected. Didn’t feel too powerful, not that I ever am. I give today a 6/10.

        • Participant
          G-Riv10.57 on August 10, 2010 at 5:55 am #100926

          Typically NCAA I, II, III, & NAIA have different eligibility rules. For DI, your eligibility starts when you start college regardless of if your on a team or not. You basically get 5 years to complete 4 seasons and indoor & outdoor track are considered different sports…as weird as that sounds (I think thats considered for all levels of NCAA). DII is you get 10 full-time semesters to complete 4 seasons…but don’t quote me on that. Not sure about DIII or NAIA. So I guess you will want to see which level you want to run at and then find out your eligibility potential. At any rate you can use this as your red shirt year and still have 4 seasons left over.

        • Participant
          Josh Hurlebaus on August 10, 2010 at 7:25 am #100929

          Running unattached in D3 does not eat a year of eligibility. I should have prefaced what I said with “In d3” since I’m unsure of D1, sorry about that. In D3 you also get 10 semesters to complete 4 seasons.

        • Participant
          GoingsGone on August 11, 2010 at 3:52 am #100945

          Alright I think I understand now

          Tuesday August 10th

          Warmup:
          5 min jog to soccer field
          dynamic flex

          Workout:
          10×100 45 sec rest(barefoot)Goal was 65-70%
          7 min rest
          10 min GS circuit, 30 sec on 30 off.

          WOW, either the humidity kills or I’m really out of shape. Probably the combination of the two. Goal was 70% which would be around 15.5, I hovered around 14.6-14.8 with a couple hiccups of 14.2. It was tougher than I thought probably should have gone a little easier.

          The GS circuit was good. Since this will be my second year of lifting im easing my way into it with 2 weeks of good GS stuff.

        • Participant
          Josh Hurlebaus on August 11, 2010 at 3:55 am #100946

          The humidity around here has been killer for me as well. I feel twice as heavy by the end of the workout and I’ve been soaking through shirts like crazy.

        • Participant
          GoingsGone on August 11, 2010 at 4:03 am #100947

          for sure, I should probably try to do my workouts early instead of at 11…

        • Participant
          Michael Daniels on August 11, 2010 at 7:09 am #100951

          I’m in the city near Wrigley Field. I prefer evening workouts because the air isn’t so still — it’s so stuffy in the AM. Maybe I’ll run into you guys at some point, even if it’s only to cheer you on …

        • Participant
          GoingsGone on August 13, 2010 at 3:21 am #100988

          ^Would be nice to have at least one person supporting me haha, I’m planning most of my meets in chicago, hopefully.

          Wendesday August 11th, couldn’t do anything had to drive to my college to sort some stuff out. One day wont kill me. I was actually sore from the two previous days, which is… bad..

          Thursday August 12th

          400m jog
          15 min dynamic flex

          3x200mish hills walk back rest.

          Felt, alright. Once again not very powerful. Had the end of a 400 feeling after my last rep. Really bad heat/humidity again today could have played a role in it.

        • Participant
          G-Riv10.57 on August 14, 2010 at 5:53 am #101033

          I know it’s still kinda early, but do you know what meets you plan on competing at this year? Specific Meets, if not then you can go on Athletic.net, they have a list of almost all of last years meets so you can see what is in your area or drivable distance. Just thought that might help.

        • Participant
          GoingsGone on August 14, 2010 at 2:48 pm #101040

          No, actually I have no idea what meets I’ll be competing in. And thanks the lists on that website are very helpful!

          Friday August 13th

          400m jog
          short dynamic flex :/ a storm was coming

          8×200 2 min rest. Goal was 32

          Unfortunately, I was kicked off the track before I did any 200s. I moved to a spot where we did 200s in cross country on the grass. Half of them, unfortunately were around 180 meters. Still a good workout. The 200s that I knew where the right distance were 30-31.

          Overall, it was a very good workout. Each run felt effortless really. Hopefully it’s a sign of good things to come!

          Note: I also did the workout at 7pm, no sun. Still humid… but still.

        • Participant
          GoingsGone on August 15, 2010 at 5:29 am #101055

          Saturday August 14th

          400m jog
          walking dynamic flex

          Jump circuit, 20 on 40 off for 9 exercises
          400 jog home
          100 crunches
          100 seconds of laying on back with legs up 6 inches off the ground
          1xmow back yard

          GS Circuit, 30 on 30 off.

          Good workout today, a little crewy but thats ok. Good first week of training

        • Participant
          GoingsGone on August 17, 2010 at 4:51 am #101090

          Monday August 16th

          400 jog
          dynamic flex
          2×100 stride jog back rest

          10x20m 2 min rest

          Once again, a shitty acceleration day. I could be just being very critical on myself. But I do not feel fast at all. No power. Hopefully this changes once I can get into a weight room…

          It could have been a combination of being on the grass and having my glutes/abductors/hips sore. I don’t know..

        • Participant
          GoingsGone on August 18, 2010 at 3:50 am #101115

          Tuesday August 17th

          Came down with a cold, feel like crap at the moment. Could have had an effect on the workout yesterday. Not doing anything till I recover. It’s only August so I’m not too worried.

          Hamstrings are sore from the workout. I know I’m week when I’m getting sore without lifting haha

        • Participant
          GoingsGone on August 20, 2010 at 12:16 am #101169

          Thursday August 19th. Still sick, moving into my dorm today. Hopefully will restart this log on Monday.

        • Participant
          GoingsGone on August 22, 2010 at 6:33 am #101253

          Legs feel like crap. It could be all the walking and standing lately. My very lower thigh and upper knee gets a very weird feeling when I workout and walk too much. It’s like a fatiguing feeling but I feel like it shouldn’t be like that.

        • Participant
          GoingsGone on September 3, 2010 at 11:37 am #101657

          Still not back yet :/. The fatigue in the muscle directly above my knee is gone. I tried jogging ysterday and had a little pain in my knee. I will try to be back labor day…

        • Participant
          GoingsGone on September 9, 2010 at 11:26 am #101794

          Lets try this again.

          Wednesday September 8th

          8×20-25m grass,barefoot. 90%

          Weights:

          2×10 lunges @ 60
          2×8 Pull ups
          3×10 Bench@ 105
          2×10 Leg Extension@ 100,130(I think)
          2×8 RDL@90

          Feel good, faster than when I started my GPP last time. But I am so much weaker 😛 It’s only september. I’m just glad to be back in it!

        • Participant
          GoingsGone on September 11, 2010 at 1:05 am #101844

          Thursday September 9th

          8x100m(ish) 45 sec rest.

          Wow, after three weeks I’ve lost a lot, I was good on the first 4 but then I was just winded. Once again I’m just happy to be back, I know my fitness will shoot up in the next 2-3 weeks.

          Also: VERY VERY SORE haha

        • Participant
          GoingsGone on September 13, 2010 at 3:14 am #101935

          Took friday off

          Saturday September 11th

          2 miles decent pace.

          harder than expected. note, I’m doing about two weeks of pre training because I’m so out of shape.

        • Participant
          GoingsGone on September 14, 2010 at 10:04 am #101967

          Sunday off.

          Monday September 13th

          5x30s hard/30s easy – at gears: 12, 13, 14, 15, 15
          5x25s hard/30s easy at gears: 12, 13, 14, 15, 15
          3x20s hard/40s easy at gears 13, 14, 15
          3x 15s hard/45s easy at gear 14, 15, 16
          5x 10s hard/50s easy at gears 18, 18, 19, 19, 20

          guilty, stole matts workout. Because this is pre training and I’m coaching myself, I’ll steal workouts from time to time. I love bike workouts though, my glutes were feeling it after the first 5.

        • Participant
          GoingsGone on September 15, 2010 at 11:32 am #102006

          Tuesday September 14th

          800 jog
          dynamic flex

          jump circuit, 8×20 on 40 off.
          8×20 sec on 10 off 60-70%

          Pretty decent day today, the runs were really tiring

        • Participant
          GoingsGone on September 16, 2010 at 10:51 am #102021

          Wednesday September 15th

          800 joc
          dynamic flex

          4x15m steep uphill, barefoot-grass.
          4x20m Flat, barefoot-grass.

          Weights:
          Bench 3×10,8,6-115
          Deep Squat 2×8,6-135,185
          Hammer Curl 2×10-25 each hand
          Pull ups 2×6
          Hamstring curl machine- 2×10,8-90,120.

          Sprints felt good, particularly the flat ones. Glutes are destroyed from the bike two days ago, probably wasn’t the best idea to lift. I’m very weak right now but I’m excited to get stronger than I’ve ever been as its my second year lifting.

        • Participant
          GoingsGone on September 20, 2010 at 11:28 am #102107

          Thursday and Friday were off because I had a lot of school work

          Saturday september 18th

          3 miles
          core

          Felt a lot easier than when I ran 2 miles last week.

          Sunday off, complete training starts tomorrow hopefully.

        • Participant
          GoingsGone on September 22, 2010 at 1:50 am #102146

          Monday September 21st

          800 jog
          dynamic flex
          10x20m on grass, 2 min rest.
          400 jog cooldown

          *4 hours later*

          Weights:
          Hamstring Curl Machine: 2×10@110,120
          Hammer Curl: 2×10@ 25
          Squat(machine): 3×10@135,155,175
          Random Arm machine: 2×10@90
          Leg extension: 2×10@130
          Hang Clean: 3×6@95

          Sprints were ok, best one was on the 6th and declined from there. I think once I stop on the track I will feel a lot faster after running on grass for ALL my workouts. The squat machine was the only squat rack open at the time, and I didn’t have a partner anyway so I thought it would be best. Hang clean sucked, but I think it was because I did it right after leg extension. Once again, good to be back!

        • Participant
          GoingsGone on September 22, 2010 at 9:58 am #102154

          Tuesday September 22nd

          10x100m 45 sec rest

          Did half of this in the pouring rain. I wasn’t very fatigued by the end, but my legs were hurting. I don’t know why. hopefully better tomorrow…

        • Participant
          GoingsGone on September 24, 2010 at 11:26 am #102216

          Wednesday was off..

          Thursday September23rd

          800m jog
          long dynamic flex

          3xlong hill, walkback rest.

          Decent workout. Theres something wrong with my legs again.. whenever I start to get fatigued, the muscles in the front of my lower leg get fatigued along with the muscles surrounding my knees. The feeling seems unfamiliar, so I feel like theres something wrong. If anyone has any idea what the problem could be, or if there is a problem at all, it would be helpful. thinking about calling it quits.. :/ Some more information on it: Could be from running on uneven grass barefoot..? I don’t know..

        • Participant
          GoingsGone on September 25, 2010 at 8:44 am #102238

          Friday September 24th

          1.5 Miles

          Pretty easy, no shin/knee pain, but it never hurts on long runs. Only when im trying to apply more force into the ground when I’m fatigued.

        • Participant
          GoingsGone on September 29, 2010 at 3:29 pm #102337

          Monday September 27th

          mile jog
          dynamic flex
          4x10m 3 point start

          3×10 Squat
          Various arm machines
          2×10 BSS

          Tuesday September 28th

          800m jog
          dynamic flex

          10x100m 45 sec rest.

          Pretty good workout, shins did hurt on the last two but were fine after I was done running. I think the pain could be from bad form when fatigued.

        • Participant
          GoingsGone on September 30, 2010 at 1:59 pm #102353

          Wednesday September 29th

          800 jog
          dynamic flex

          3xlong hill, barefoot.

          Lower leg fatigued again. I don’t know why. It should have been a “booty locking” workout, but instead it locked up the muscle in front of my lower leg. I’ve come up with a few possible reasons. 1: Tight calves..? 2: No core work in a very long time, therefor not using glute muscles as I should and putting a strain on my lower leg..?

          I don’t know what this, but I just want to run and I feel like I shouldn’t…

        • Participant
          Matt Norquist on October 1, 2010 at 2:27 am #102357

          Uhh. Running barefoot would have a huge impact on lower leg tightness and pain. Use some cushioned shoes for a bit till your shins and calves are back in order, then go to minimalist shoes.

        • Participant
          GoingsGone on October 4, 2010 at 4:53 am #102413

          I’ll try. Tried going on the bike on thursday. But knee and shin pain was too bad. Just did some core/arms and tried some leg press(no pain).

        • Participant
          GoingsGone on November 3, 2010 at 1:20 pm #103088

          Legs still hurt a lot when I walk too much. I think it could possibly have something to do with my shoes? Buying new shoes when money presents itself.

          As for now I’ve been doing core/arms regularly. Enjoying college but I would trade all the alcohol in the world to run again haha

        • Participant
          GoingsGone on November 15, 2010 at 5:11 pm #103352

          Legs still hurt, achy feeling in shin and upper foot.

          However, meeting with professor that is sponsoring the club at 1 on wednesday. He said he could look into getting us a COACH. YES!

        • Participant
          GoingsGone on November 23, 2010 at 7:23 am #103472

          Still chronic aches in shin/upper foot/knees.

          Track Club is progressing, just wish my legs were.

        • Participant
          GoingsGone on February 25, 2011 at 8:01 am #105813

          Update:

          I’m the official VP and Coach of the Northern Illinois University Track club.

          I went to the doctor and I have patellar and quad tendonitis, and some compartment issues.

          I have been going to PT for 3-4 weeks and have just been stretching, I have the tightest calves my PT has ever seen. When I stretch out my calves my compartments feel extremely relieved. I am able to jog and stride without pain. The only time my lower legs experience pain is when I walk up the stairs or try to sprint.

          The tendonitis is more nagging now that my compartments are getting better, however my PT says we can’t do strengthening excersizes until I am stretched out.

          I would like to compete this summer, but we’ll see. I’m gonna try getting into the pool daily to get some kind of work in.

        • Participant
          GoingsGone on April 20, 2011 at 2:29 am #107451

          Update:

          Still the VP/Coach of the Northern Illinois University TC and our first meet is this weekend at our home track!

          My compartments no longer hurt while walking, minimal pain while walking upstairs, and no pain sprinting(unless I have not warmed up thoroughly). However when I run hard, directly above my knee is still getting fatigued quickly, PT said it’s just weak and needs to be strengthened.

          I do a few different strengthening exercises everyday and while hit the track a few times a week. I have been able to do full speed handoffs in spike with no pain, but yesterday I did 3×100 walkback rest (12.5,11.5,11.9) and cut it because the fatigue. I don’t even want to think about how much I would be able to squat right now, haven’t done serious lifting since last April.

          Going to keep being a minimalist until the pain is gone/strength is up. Just happy I am able to run a little bit.

        • Participant
          GoingsGone on April 27, 2011 at 6:08 am #107591

          Did 8×100 yesterday, first 4 were under 12.5, second 4 under 13.

          Problem was shins got the burning feeling again, I came into it to fast. Going to back off and keep trying to expand my fascia of my lower leg with stretching.

        • Participant
          GoingsGone on May 14, 2011 at 1:57 am #107969

          Stopped running since then and constant chronic pain came back.

          Going to the doctor again today, hopefully getting a prescription for some ART or something, I think that might help..

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