[ExRower]

ExRower on January 11, 2011 at 5:09 am #17286

I would call this a come-back journal since I am now 26, but since my running experience is limited (see below) it is more of a first-time shot.

My competitive athletic background since junior high is rowing and swimming, with the following exceptions:
track in 8th grade: ran 63 400m, 2:23 800m, 5:45 mile
cross country in 9th-10th grade: 19:00 5K
track senior year of college: 24.0 200m, 51.5 400m, 68 500m all indoors

Weightroom stats: 5 rep squats at 265lbs, 5 rep bench at 200lbs

************

Jan. 7, 2011
15′ warmup of jogging, drills, dynamic stretches and a few strides
6 x 150m in 21 with walk-back recovery (~2:15). This felt good but would become lactic were I to continue.
Lift:
8-rep squats at 135,225,235,235
65lb DB incline bench for 8,8,6 reps
DB single arm bent-over rows working up to 2x8x60lbs
8-rep DB RDLs up to 90lbs each hand

Jan. 9, 2011
25′ on treadmill, alternating 2-3′ at 5.5-6mph and 1′ at 10mph
Short bodyweight circuit (pushups, squats, lunges, good mornings, hip thrusts)

Jan. 10, 2011
15′ standard warmup
10x20m accelerations from 3pt and 4pt starts (indoor track, no spikes or blocks)
Lift:
Very light single-arm DB hang snatch to re-introduce the movement, up to 3x40lbs each side
3-rep squats: 135,185,225,245,265,265,265
3-rep DB flat bench: 50,65,70,75,80,80 (6 reps on last set, will go higher next time)
Underhand grip pullups: 6, 6 (w/ 25lbs), 6 (w/ 35lbs), 4 (w/ 45lbs)

[ExRower]

ExRower on January 12, 2011 at 5:06 am #104627

Jan. 11, 2011

Extensive tempo day but only had access to treadmill.

brief walk-jog warmup
10 rounds of 1:30 at 10mph, 1:30 walk (HR typically beginning at 150 or below and finishing 180 or above)
brief walk-jog cooldown

2×30 pushups and a couple ab exercises

[ExRower]

ExRower on January 14, 2011 at 9:03 am #104666

Jan. 12, 2011: Off

Jan. 13, 2011

Short Extensive tempo + Lift day, but weather prevented running outside.

2x6x200m on Concept 2 rower with 45s rest, 2:40 or so between sets, done at 1:39/500m pace.

Lift:
5-rep deadlifts up to 2x5x225 (went light since it’s been a while…have done 325 before).
5-rep push-press up to 2x5x95 (light again on purpose)
8-rep Seated row up to 2x8x150
8-rep leg curl up to 140lbs
8 single-leg squats on each side holding 10lb weight

On the later rowing intervals, HR was starting in 150s and finishing around 170 so maybe a bit intense for extensive tempo. For the given heart rate, this felt easier on the lungs and harder on the legs compared to running (I get a similar effect on the bike too). Anyone have thoughts on this?

[ExRower]

ExRower on January 15, 2011 at 5:50 am #104674

Jan. 14, 2011

“Recovery”/ Fartlek Day

Ran 3.1mi outside in 23:30, alternating 2-3min easy and 1min hard (85s 400m pace if I had to guess).

Followed by 5′ easy on the elliptical and a few easy bodyweight exercises.

Comments: Somewhat hilly. Heart rate creeping up to high 170s towards end of run so I hope I didn’t overdo it.

[morgan93]

morgan93 on January 15, 2011 at 9:04 am #104685

In General Prep/Early Season tempo is less about recovery and more about aerobic development. If anything its important to get the heart rate high because the rest of the sessions aren’t too taxing on the CNS.

[ExRower]

ExRower on January 16, 2011 at 4:40 am #104707

Jan. 15, 2011

Short Extensive Tempo day

14′ standard warmup
2x10x100m on grass in 15.5-16.0 with 45s rest, 3′ between sets.
800m cooldown
2 sets each of lunges and pushups

HR mostly in high 160s for the 100s, felt good.

[ExRower]

ExRower on January 18, 2011 at 6:10 am #104767

Jan. 16, 2011: Off

Jan. 17, 2011: Acceleration and Strength day

14′ standard warmup
8x25m starts w/ 2:15 rest from falling, 3pt, and 4pt positions
2 x 10-step plyo runs going for distance

Lift:
3-rep 1-arm DB hang snatch: 20lbs,40,50,55,60,60
5-rep squats: 135,225,245,265,265 (matches 5-rep PR)
pullups, palms facing each other: 10 w/ no weight, 9 w/ 25lbs, 5 and 4 @ 45lbs
5-rep DB flat bench: 65,75,80,85 (5-rep PR possibly)
roman chair: 8 and 8 w/ no weight, 8 w/ 25lbs

I was quite happy with this workout. The snatches will take some time to get back as this is my 2nd time doing them in about 7 months.

[ExRower]

ExRower on January 19, 2011 at 12:32 pm #104822

Jan. 18, 2011: Long Extensive Tempo day

15′ standard warmup

2 x 4 x 300m with 2′ rest, 5′ between sets. Times were 51,49,48,49,49,51,51,50.

Brief jog/skip cooldown.

This workout was tough, and I was spent after the last one. I would have liked to run 48s across the board, but I am happy with the effort.

For (very) early season progression, what would be better for next week between the following?
(a) same as above but trying to get closer to 48s
(b) 3 x 3 instead of 2 x 4, also trying for a bit faster
(c) 3 x {400,300,200}, not sure how pacing would work out
(d) something completely different

By the way, my current weekly outline is below. Thursday will become MaxV in a month or so.
M: Accel+Strength
T: Long ET
W: Recovery/Off
T: Short ET + Lift
F: Recovery
S: Short ET or hills
S: Recovery/Off

[ExRower]

ExRower on January 20, 2011 at 8:34 am #104846

Jan. 19, 2011: Recovery Day

13′ easy on elliptical
7′ on treadmill, mix of fast walking and 40s segments at 10mph
5′ bodyweight exercises

[ExRower]

ExRower on January 21, 2011 at 7:25 am #104868

Jan. 20, 2011: Short Extensive Tempo + Strength day

12′ standard warmup
2x6x200m with 75s rest, 3′ between sets; all run in 31.5-32.0
400m jog

Lift:
5-rep power cleans: bar, 115lbs, 135 (first time doing these, so cut it short)
5-rep deadlifts: 135,185,225,255,265
push press: 5×95,5×115,3×125
seated row, overhand grip: 10×125, 8×150, 4+4+4 drop-set at 162.5-137.5-112.5
hamstring curls: 10×100, 8×140, 6×150

200s felt relaxed and were easier than Tuesday’s 300s. Hoping to make steady gains in the cleans, deadlifts, and push press.

[ExRower]

ExRower on January 22, 2011 at 6:19 am #104875

Jan. 21, 2011: Recovery Day

3.1mi in 23:35 on somewhat hilly course, fartlek-style: easy jogging with 5×1′ at a faster pace mixed in.

Followed by static stretching and foam rolling.

Outside temp in the high 30’s.

[ExRower]

ExRower on January 23, 2011 at 7:29 am #104900

Jan. 22, 2011: Extensive Tempo day, strength endurance emphasis

Today was going to be hills but due to 29F temp outside, I opted for the following:

14′ standard dynamic warm-up on indoor track
2 x 4 x (1′ on, 1′ off) Concept 2 rower at 1:39 pace; 3 x 200m at 1:37,1:36,1:35 with 1:20 rest. 4′ between sets.
6′ cooldown on rower and stationary bike
1 set of SL bodyweight RDLs, 1 set of 45 pushups

The rowing intervals were pretty lactic towards the end, but seems like overall work capacity is improving steadily.

[ExRower]

ExRower on January 25, 2011 at 1:08 pm #104959

Jan. 23, 2011: Off

Jan. 24, 2011: Accel + Strength

12′ warm-up
2×10 squat jumps, 2×10 lunge jumps
5x25m starts from 3pt and 4pt positions

Lift:
single arm DB hang snatch: 3-reps on each side for 25lbs,45,55,60,65,70
5-rep squats: bar, 135, 225, 245, 255, 255
underhand pullups: 8 bodyweight, 8 w/ 45lbs (PR, maybe), 5 w/ 55lbs, 3 w/ 55lbs
incline BB bench: 8×135, 2x5x185
2 sets of 8 SL RDL on each side with one 60lb dumbbell

A bit frustrating today due to time constraints and an extremely crowded indoor track and gym. Originally planned for 9 starts but had to cut it short. Felt weak on squats but could be from the preceding intense exercises on short rest.

[ExRower]

ExRower on January 26, 2011 at 9:34 am #104984

Jan. 25, 2011: Long Extensive Tempo day

15′ warmup
2 x {500,300,400,200} at 68-70s 400m pace with 2′ rest, 5′ between sets
800m cooldown
2×10 good mornings and 30,20 pushups

The goal today was to get decent volume in, a large portion of it in the form of longer intervals, staying as relaxed as possible.

[ExRower]

ExRower on January 27, 2011 at 10:11 am #105011

Jan. 26, 2011: Recovery Day

12′ on elliptical
8′ on treadmill (2% incline), alternating 45s at 10mph and 1′ of fast walking/buildup
10′ circuit of bodyweight exercises

Sore legs and poor weather convinced me to stay off the roads today and minimize impact.

[ExRower]

ExRower on January 28, 2011 at 4:57 am #105032

Jan. 27, 2011: Short ET + Strength

18′ warmup
2x6x200m in 32s w/ 1′ rest, 4′ between sets
800m jog/skip cooldown

Lift:
power cleans 5xbar, 5×95, 5×135, 2x3x155
deadlift: 5×185, 5×225, 2x4x275
DB flat bench: 5×55, 5×75, 5×85, 4×90 (last rep shallow)
lying hamstring curls: 10×100,8×140,5×160+2 negatives each side at 120
seated row, overhand grip: 8×137.5,6×160,8×150
1′ ab brace
ankle mobility exercises

[ExRower]

ExRower on January 29, 2011 at 5:55 am #105061

Jan. 28, 2011: Recovery Day

3.1mi fartlek outside in 21:33, alternating 1:15 hard with 2:30 easy
5′ walk cooldown
static stretch

I was less sore today than expected so I pushed this one harder than usual.

[ExRower]

ExRower on January 30, 2011 at 5:11 am #105089

Jan. 29, 2011: GPP / Strength Endurance day

18′ standard warmup

6 rounds of the following:
-15 pushups
-stadium bench run (45 steps) + jog back down
-200m in 31s
-jump variation (squat, tuck, or lunge jump)
-2:15 or so walk back recovery

800m jog/skip cooldown

The circuit took exactly 25′ to complete, felt like it accomplished the conditioning goal of the day and added some variety.

[ExRower]

ExRower on January 31, 2011 at 4:32 am #105112

Jan. 30, 2011: Short Extensive Tempo day

15′ warmup
2x12x100m in 15s w/ 45s rest, 2:30 between sets
2x60m @85% w/ walkback recovery
ab exercises
800m cooldown

HR didn’t go above 170. This is my 7th day in a row working out so tomorrow will definitely be off.

[ExRower]

ExRower on February 2, 2011 at 9:13 am #105170

Jan. 31, 2011: Off

Feb. 1, 2011: Acceleration + Strength

20′ warmup
8x25m 4pt starts in spikes (but no blocks) w/ 2:30 rest
800m jog

Lift:
one-arm DB hang snatch, 3-reps on each side: 30,45,55,65,70,70
3-rep squats: 135,225,245,265,265,270,270,270
DB incline bench: 5×50,5×70,3×75,4×75
DB RDLs: 10×70,8×80,8×90
DB one-arm bent over row, each side: 12×50, 10×60

95 minutes total. I will try to come up with a periodization scheme for the lifting that fits with the general progression.

[ExRower]

ExRower on February 3, 2011 at 4:40 am #105185

Feb. 2, 2011: Recovery Day

3.1mi fartlek run in 22:28, alternating 1′ fast with 2′ slow
5′ walk cooldown

Legs feel tired and heavy today.

[ExRower]

ExRower on February 4, 2011 at 7:17 am #105212

Feb. 3, 2011: Long Extensive Tempo Day

16′ warmup
3x4x300m in 49-50s w/ 2′ rest, 5′ between sets
800m cooldown

Aerobically, this workout wasn’t too bad (HR maxed out at 177), but with some headwind on the homestretch there was a noticeable strength-endurance element.

[ExRower]

ExRower on February 5, 2011 at 3:28 am #105230

Feb. 4, 2011: Off Day

I’ve ramped up volume a lot lately and had 2 workouts this week (Tuesday and Thursday) that were longer than anything I’ve done in almost 4 years.

Given that, some mediocre sleep and a slight downturn in mood and energy levels this week, I’ve decided take today off, tomorrow easy, and be fresh for another high volume week starting Sunday.

[ExRower]

ExRower on February 7, 2011 at 4:47 am #105287

Feb. 5, 2011: Easy Day

3.1mi fartlek in 21:45
5′ walk cooldown
12′ of bodyweight exercises

Feb. 6, 2011: Extensive Tempo + Strength day

18′ warmup
2x6x200m in 30s w/ 1:30 rest, 4′ between sets
400m cooldown

Lift:
power cleans: 5xbar, 5×115, 5×145, 3×155, 4×155
deadlifts: 5×185, 5×225, 5×275, 4×275
single-arm bent over row, each side: 10×50, 8×60, 8×65
standing military press: 8x35s, 2 x 8x40s
roman chair: 10xbodyweight, 10x25lbs
30 hanging leg raises on dip machine

90 minutes start to finish. HR maxed out at 174 during the 200s. Grip was the weak link on cleans, deadlifts.

[ExRower]

ExRower on February 9, 2011 at 4:56 am #105343

Feb. 7, 2011: Recovery Day

15′ on elliptical
5′ bodyweight exercises
static stretch

Feb. 8, 2011: Acceleration + Strength Day

20′ warmup
8x30m starts from 4pt stance w/ 3′ rest
400m jog

Lift:
single-arm DB hang snatch, 3-reps on each side: 30lbs, 50, 60, 70, 75
8-rep squats: 135, 225, 245, 250
underhand pullups: 10xbw, 10x25lbs, 9x25lbs
8-rep DB flat bench: 60s, 75s, 75s
DB RDLS: 8x70s, 8x90s, 5x90s (grip fail)

I went back to higher-rep sets today and will work down over the next few weeks. Not seeing huge strength gains, but at least maintaining while adding running volume.

[ExRower]

ExRower on February 11, 2011 at 4:51 am #105406

Feb. 9, 2011: Off Day

Feb. 10, 2011: Long Extensive Tempo Day

20′ warmup on track indoors
Concept 2 rower, avg pace 1:38.6/500m:
3x400m w/ 1:30 rest;
4′ rest
3x400m w/ 1:30 rest;
5′ rest
5x200m w/ 1′ rest

5′ stationary bike cooldown
bodyweight hamstring exercises
2×30 pushups

Too cold to run outside today and the indoor track is only suitable for warmups and short accelerations, so I went with the C2.

[ExRower]

ExRower on February 12, 2011 at 3:29 am #105428

Feb. 11, 2011: Recovery Day

3mi fartlek on treadmill in 21:22, 1-1.5% incline: 2′ at 6.5mph, 1′ at 12mph
5′ walk/elliptical cooldown
static stretch

HR peaked at 179 during run.

[ExRower]

ExRower on February 13, 2011 at 5:58 am #105459

Feb. 12, 2011: Speed + Strength Day

18′ warmup on indoor track
6x20m fly from 20m buildup w/ 3′ rest
2×10 step bounds for distance

lift:
power cleans: 5×95,5×135,5×155,2×165,2×165
deadlifts: 6×225, 6×255, 3×275, (3+1+1)x275 (5-10s pause after 3rd and 4th rep on this set)
standing DB military press: 8x40s, 8×45, 6×45
single arm DB bent-over row: 8×50, 8×65, 8×65
clap-pushups: 10, 8

Didn’t sleep too well. Feeling some slight congestion today, could be a cold or just allergies. Grip continues to be the limiting factor on cleans and deadlifts, not sure if that’s typical.

[ExRower]

ExRower on February 14, 2011 at 6:08 am #105479

Feb. 13, 2011: Short-Rep Extensive Tempo Day

15′ warmup
6x200m in 30s w/ 1′ rest
4′ rest
10x100m in 15s w/ 45s rest
3′ rest
10x100m in 15s w/ 45s rest
800m cooldown

-Began taking 3g/day of creatine yesterday
-HR peaked at 178

The second set of 100s was actually easier than the first set as the fatigue from the 200s wore off.

[ExRower]

ExRower on February 16, 2011 at 4:55 am #105510

Feb. 14, 2011: Off Day

Feb. 15, 2011: Accel + Strength Day

18′ warmup
8x30m starts (4pt, in spikes, no blocks) w/ 3′ rest
2 x 4 broad jumps
2 x 5 single leg bounds, each leg

Lift:
single-arm DB hang snatch, each side: 3×30, 3×45, 3×55, 3×65, 3×70, 2×70
squats: 6×135, 6×225, 6×245, 6×255, 7×260 (PR)
superset of :
a.) DB flat bench: 6×55, 6×70, 6×75, 6×80, 6×80
b.) DB RDLs: 6x70s, 6x85s, 2x6x95s
superset of:
a.) wide-grip lat pulldown: 6×137.5, 8×150, 6×162.5
b.) single-leg hamstring curls on swiss ball: 2×10 each side

[ExRower]

ExRower on February 17, 2011 at 4:23 am #105541

Feb. 16, 2011: Recovery Day

3.1mi fartlek run outside in 22:30: 2′ easy, 1′ hard
5′ elliptical cooldown

Legs felt like crap towards the end of this and HR maxed out at 182. Sleep has been good though.

[ExRower]

ExRower on February 18, 2011 at 4:29 am #105573

Feb. 17, 2011: Extensive Tempo day

19′ warmup
4x300m w/ 1:30 rest at 48s/300 pace
4′ rest
300-300-300-200 w/ 1:30 rest at 49s/300 avg pace
4′ rest
300-300-200-200 w/ 1:30 rest at 49s/300 avg pace
800m cooldown

This wasn’t easy. I had originally planned to do 3x4x300m, all at 48s pace (2 weeks ago I did a similar workout but slightly slower and with more rest). But midway through the second set I decided to shorten the distance in order to keep form and stay under 50s/300m pace.

HR peaked at 184.

[ExRower]

ExRower on February 20, 2011 at 4:31 am #105624

Feb. 18, 2011: Recovery Day

15′ on elliptical
10′ bodyweight circuit
5′ walk

Comments: The elliptical is convenient and low-impact but I may soon switch it out for the pool on recovery days. Also, insatiable appetite today for some reason.

Feb. 19, 2011: Speed + Strength Day

21′ warmup
6 x flying 30m with 25m or so lead in, 5′ rest in between

Lift:
power cleans: 3×95, 3×135, 3×155, 2×175, 1×185
deadlifts: 4×225, 4×265, 4×285, 3×295
weighted underhand pullups: 3 x 8 w/ 35lbs
superset of:
a. standing DB military press: 6×45, 6×50, 5+1×50 (last rep push-press)
b. lying hamstring curls: 10×120, 2x6x150

Can’t complain about anything today.

[ExRower]

ExRower on February 21, 2011 at 4:01 am #105650

Feb. 20, 2011: Long-rep Extensive Tempo Day

17′ warmup
400-400-400 at 67-66-66
4′ rest
400-300-300 at 68-51-51
4′ rest
400-300-300 at 68-51-51
800m cooldown

2′ rest between reps. Originally hoped for all 400s but that wasn’t happening. Felt some quad/butt-locking towards the end of this workout and had to limp around for a few minutes before I could start the cooldown.

This begins my 7th week of a 12-week prep phase and over the next 6 weeks I will be transitioning from quantity to quality.

Any comments on my training plan would be welcome…here’s my current weekly outline:

S: Extensive Tempo
M: Off
T: Accel + Lift, going from 30m to 60m reps
W: Recovery run or circuit
T: Extensive Tempo -> Intensive Tempo
F: Recovery run or circuit
S: MaxV + Lift, going from flying 30m to 60m

After 6 weeks, when pre-comp phase begins, I plan to make Sunday a mixed day of IT/SpecEnd and ET day, and replace Thursday with speed endurance. Would it make sense to go back to 30m accel and MaxV reps at that time and rebuild again?

For recovery days I’ve been doing a lot of 3mi fartlek runs which aren’t very fun and actually seem to add fatigue, so I may switch them with the pool or easy 100s.

[ExRower]

ExRower on February 23, 2011 at 4:57 am #105706

Feb. 21, 2011: Off

Feb. 22, 2011: Accel + Strength Day

18′ warmup
7x35m accelerations w/ 3.5′ rest (spikes, 4pt stance, no blocks)

Lift:
Single-arm DB hang snatch, each side: 3×30, 3×50, 2×60, 2×70, 2×75, 2×80 (PR)
4-rep squats: 135, 225, 265, 270, 275, 280 (PR)
Superset of the following:
a) DB flat bench: 4×60, 4×75, 4×85, 4×85, 5×85
b) 6-rep DB RDLs: 75s, 90s, 95s, 100s
Single-arm DB Bent-over row, each side: 8×60, 2x6x75
Roman Chair: 2×8 with bodyweight

Pleased with the new PRs today, and felt like I had extra power in the accelerations too. Gained a couple pounds over the last week, up to around 185, probably water weight from starting creatine.

If anyone is in the mood for a specific training strategy question, I posted a question in the Training Theory forum.

[ExRower]

ExRower on February 24, 2011 at 9:30 am #105760

Feb. 23, 2011: Recovery Tempo

800m warmup + leg-swings
2x10x100m in 17s w/ 33s rest, 90s between sets
800m cooldown

Feeling the soreness in the legs and lower back from yesterday.

[ExRower]

ExRower on February 25, 2011 at 4:21 am #105791

Feb. 24, 2011: Extensive Tempo

16′ warmup
600 in 1:45, 400 walk recovery
500 in 1:23, 400 walk recovery
400 in 65s, 300 walk recovery
300 in 47s, 300 walk recovery
200 in 30s
800m jog/skip cooldown
3 rounds of pushups and abs

This workout was taken from https://speedendurance.com/2009/04/05/400-800-meter-training-workouts-the-beakdown/. The target paces were 34s/200 on the 600, 33s/200 on the 500, on down to 30s for the final 200. I intended to take 400 walk recovery after the 400 and accidentally cut it short by 100. Good amount of lactic acid by the end of this workout. HR peaked at 184, probably after the 300.

[ExRower]

ExRower on February 26, 2011 at 5:37 am #105874

Feb. 25, 2011: Recovery Day

15′ jog
5′ on elliptical
bodyweight hamstring exercises
static stretch

Legs felt tight, heavy, and tired. I have exams next week, so it will be a convenient week to reduce volume.

[ExRower]

ExRower on February 27, 2011 at 3:44 am #105911

Feb. 26, 2011: Strength Day

5′ warmup on C2 rower
2 x buildup to Max Watts (782, 802 — Watch out, Matt!)
power cleans: 4×95, 4×135, 2×165, 2×175, miss at 185
deadlifts: 4×185, 4×225, 4×275, 2×295, 2×305
underhand pullups: 3×6 w/ 45lbs
standing DB military press: 6x45s, 5x50s, 3+1x55s (last rep push press)
hamstrings curls: 10 each side on swiss ball, 8x140lbs on machine (lying down)
clap-pushups: 12,10
step-ups: 10 each side

Disappointed with power cleans, felt slow and weak. Also, between not having straps and not being able to drop the weights, its difficult to do 2 or more reps at once. Happy with deadlifts though.

Lower back is sore.

[ExRower]

ExRower on February 28, 2011 at 3:34 am #105942

Feb. 27, 2011: Extensive Tempo

14′ warmup
3x5x200m in 32s w/ 75s rest, 3′ between sets
800m cooldown

HR maxed at 177 at the end. Felt good.

[ExRower]

ExRower on March 2, 2011 at 3:24 am #106015

Feb. 28, 2011: Off

Mar. 1, 2011: Accel + Lift

21′ warmup
7x40m starts w/ 4′ rest

Lift:
squats: 5×135, 5×185, 3×225, 3×255, 2×275, 2×285, 2×295, 1×300, 1×305 (PR)
DB flat bench: 5x55s, 3x70s, 3x80s, 2x90s, 2x95s (PR)
superset of:
a) seated row, wide-grip: 3×6 at 125, 150, 162.5
b) SL RDL, each side: 6×40, 6×50, 6×60

The most I had squatted before this workout was 4×280 (last week), so the last 4 sets were all PRs in a sense. The next two days I have exams, so I will go pretty light but Friday I will try and do a 400m time trial.

[ExRower]

ExRower on March 3, 2011 at 5:00 am #106040

Mar. 2, 2011: Recovery Day

15′ on elliptical
5′ on treadmill
static stretch

[ExRower]

ExRower on March 4, 2011 at 4:48 am #106073

Mar. 3, 2011: Pre-Meet/Tune-up

22′ warmup complete with dynamic stretches and MaxV builds

2x20m starts on curve w/ 2′ rest

practice 1st 100m on curve: 30-40m hard accel then relax: sub 12.5s
3′ rest
practice 2nd 100m on straight, rolling start: 12.17s

I’ll take the times with a grain of salt, but these felt easy and were right around the pace I’d open in right now.

Tomorrow I’m doing a 400m time trial, shooting for 52.5, (25.5-27 or something like that).

[ExRower]

ExRower on March 5, 2011 at 5:45 am #106093

Mar. 4, 2011: Time Trial Day

25′ warmup

400m time trial in 51.08, new PR!

15′ rest
5x200m at 38, 38, 34, 34, 34 w/ 1:30 rest
600m jog
static stretch

The time trial was done alone in lane 4 from a 4pt start (but no blocks). My fiance gave the starting signal and took the time. I’ve been looking forward to this for several days, had some trouble sleeping last night, and had to take my time on the warmup because my heart rate seemed too high.

I’m psyched about the PR, especially considering I’ve done no speed endurance or special endurance yet, so I hope this bodes well for breaking 50 this summer. Not sure exactly about the splits, so I have no idea what my 200m time would be, but I think the ends-to-middle approach is working well.

[ExRower]

ExRower on March 7, 2011 at 7:48 am #106114

Mar. 5, 2011: Easy Day

3.1mi run outside in 24:15
5′ on elliptical
static stretch

Mar. 6, 2011: Mixed Accel/Plyos/Strength Day

15′ warmup
4x25m starts from 3pt and 4pt stance in trainers on indoor track
3×10 tuck jumps
3×10 bounding runs for distance
3×10 lunge jumps

Lift:
power cleans: 5×95, 3x5x135, 5×155
deadlifts: 6×225, 6×255, 6×265
standing DB military press: 8x40s, 2x8x45s
pullups, palms-in: 10xbw, 2×8 +35

Doing a 4-week cycle for reps, so this is the “high rep” week. Held back a bit on cleans to use proper technique and they felt much more efficient than before. Might start incorporating some plyos one day a week.

[ExRower]

ExRower on March 9, 2011 at 3:47 am #106176

Mar. 7, 2011: Off

Mar. 8, 2011: Intensive+Extensive Tempo

19′ warmup
9x200m in 29.0-29.5 w/ 1:56 rest (4:1 ratio)
5′ rest
5x200m in 32-33 w/ 1:30 rest
800m cooldown

Today felt great. The goal for this workout over the next few weeks will be to follow the Clyde Hart 200m progression while tacking on 5x200m at a constant pace for some extra ET work.

At what pace do you start using spikes for tempo?

[ExRower]

ExRower on March 10, 2011 at 4:39 am #106218

Mar. 9, 2011: Recovery Day

10′ on stationary bike
10′ on elliptical
3′ walk
A couple sets of abs, pushups, and good mornings

HR mostly in 130-140 range during the steady state cardio.

[ExRower]

ExRower on March 11, 2011 at 3:38 am #106274

Mar. 10, 2011: Accel and Strength Day

20′ warmup
6x45m starts w/ 4.5′ rest

Lift:
single-arm DB hang snatch, each side: 3×35, 3×50, 3×60, 2x3x70
8-rep squats: 135, 225, 255, 265
DB incline bench: 8×50, 2x8x70, 5×70
superset of:
a. DB RDLs: 8x75s, 8x80s, 8x85s
b. wide-grip seated row: 2x10x137.5, 8+1+1×137.5 (pause before 9th and 10th rep)

Done on an empty stomach this morning, but felt great.

[ExRower]

ExRower on March 12, 2011 at 2:32 am #106299

Mar. 11, 2011: Extensive Tempo day

15′ warmup
2x6x200m in 32s w/ 75s rest, 3′ between sets
800m cooldown

HR peaked at 176. Legs felt pretty beat up after yesterday.

[ExRower]

ExRower on March 14, 2011 at 9:54 am #106363

Mar. 12, 2011: Off

Mar. 13, 2011: Recovery Day

10′ on treadmill: 1′ walk/jog, 1′ at 10mph
10′ on elliptical
quick round of light curl press, good mornings, RDLs, pushups

Went to see old friends this weekend which entailed lots of eating, drinking, and not much sleep. After spending the afternoon driving, this didn’t feel too bad.

[ExRower]

ExRower on March 15, 2011 at 5:56 am #106395

Mar. 14, 2011: MaxV + Strength

20′ warmup
6x30m fly with 20m run in, 5′ rest

Lift:
power cleans: 4×95, 4×135, 4×155, 4×165, 3×165
deadlifts: 4×225, 4×265, 2x4x275
super set of the following:
a.) standing DB military press: 6x55s, 2×55+2×50, 6×45
b.) lat pulldown, wide-ish grip: 6×150, 6×162.5, 6×175

Short on time this morning but managed to get this done in 1:15. After warming up, this felt great.

[ExRower]

ExRower on March 16, 2011 at 5:27 am #106420

Mar. 15, 2011: Extensive Tempo day

20′ warmup
3x3x300 in 48-50s w/ 100m walk recovery, 5′ and 5.5′ rest in between sets
800m cooldown

HR peaked at 185. This was tough, had to walk around for 5 min before being able to cooldown with decent jogging form.

This type of workout (hard extensive tempo) is just about phased out of my routine at this point, but since I want to take tomorrow off, I needed a little extra work.

[ExRower]

ExRower on March 18, 2011 at 2:59 am #106457

Mar. 16, 2011: Off

Mar. 17, 2011: Intensive+Extensive Tempo Day

18′ warmup
8x200m in 28s w/ 2′ rest
6′ rest
10x100m in 17s w/ 43s rest
800m cooldown
static stretch
3×20 pushups

The 200s went pretty well. The beginning wasn’t too bad, but the difficulty/lactic acid came on quick in the last 2-3 reps. I was still hurting when I did the 100s.

Part of the track was under construction so I did these in lane 8, doing the even ones clockwise.

[ExRower]

ExRower on March 18, 2011 at 11:56 pm #106479

Mar. 18, 2011: Recovery Day

12′ on elliptical
8′ on stationary bike
5′ of easy bodyweight exercises

Heart rate mostly in 130-140 range.

[ExRower]

ExRower on March 20, 2011 at 2:55 am #106538

Mar. 19, 2011: Accel+Strength

usual warmup
5 x 2x25m accel w/ 30s rest between reps, 4-4.5′ between sets

Lift:
single-arm DB hang snatch, each side: 3×35, 3×50, 3×60, 3×70, 2×75
6-rep squats: 135, 225, 255, 275, 275 (PR)
roman chair: 8xbw, 2×6 w/ 25lbs

A couple comments: The outdoor track was closed so I did the above indoors to simulate 50m accelerations. A bit awkward now using trainers for this.

I was a bit short on time so I cut the upper body stuff out of the lift, but I’ll do some higher rep / low CNS upper body lifts after tomorrow’s tempo workout.

Update: 1:15 of recreational ice skating in the afternoon.

[ExRower]

ExRower on March 21, 2011 at 3:01 am #106661

Mar. 20, 2011: Extensive Tempo day

19′ warmup
12x200m in 32s w/ 1:30 rest

incline BB bench: 10×95, (10,10,12)x135
hammer grip pullups: 12, 12, 10
4′ stationary bike cooldown

Tempo felt okay…legs sore from yesterday but HR peaked at only 174 and fell below 140 before the start of most of the 200s.

[ExRower]

ExRower on March 23, 2011 at 6:48 am #106712

Mar. 21, 2011: Off

Mar. 22, 2011: MaxV + Strength

standard warmup
6x35m fly with 20-25m run in, 5-6 min rest

Lift:
power cleans: 3×95, 3×135, 3×155, 3×175, 3×175, 2×185 (PR)
deadlifts: 4×225, 4×265, 4×285
superset of the following:
a) standing DB military press: 4x50s, 3×55, 3×55
b) single-arm DB bent-over row: 5x60s, 5x70s, 5x70s
1×15 clap pushups

Short on time for the lift but I managed to get some quality work in. Felt good.

[ExRower]

ExRower on March 24, 2011 at 12:59 pm #106763

Mar. 23, 2011: Recovery Day

16′ warmup
12x100m in ~17s w/ 45s rest
3 rounds of variations on {lunge, pushups, bw posterior chain, abs}
800m cooldown

A bit more volume than my typical recovery day but weather was nice and I had plenty of time.

[ExRower]

ExRower on March 25, 2011 at 2:32 am #106782

Mar. 24, 2011: Intensive+Extensive Tempo Day

20′ warmup
7x200m in 27s w/ 2:15 rest (in spikes)

stationary bike:
5x 1:15 easy, 45 moderately fast (HR steady 160)
2′ easy cooldown

I’m psyched about the 200s. A couple of them were clearly sub-27, including the last one. HR peaked at 185. I got kicked off the track after that so I had to do the ET stuff on the bike.

[ExRower]

ExRower on March 27, 2011 at 2:34 am #106848

Mar. 25, 2011: Recovery Day

20′ on elliptical at 135-140 HR
5′ of bodyweight exercises

Mar. 26, 2011: Extensive Tempo

18′ warmup on indoor track
2x6x200m on C2 rower w/ 1′ rest at 1:38-1:39/500m pace; 2:20 rest between sets

Today was supposed to be Accel+Strength but the outdoor track was closed so I had to postpone until tomorrow. HR peaked at 167 on the rower.

[ExRower]

ExRower on March 28, 2011 at 2:45 am #106871

Mar. 27, 2011: Accel+Strength

20′ warmup
6x50m from 4pt stance w/ 5′ rest

Lift:
single-arm DB hang snatch, each side: 3×35, 3×50, 3×60, 2×70, 2x2x75
squats: 4×135, 4×225, 4×265, 2x4x280
superset of the following:
a) DB flat bench: 4x55s, 4×70, 4×80, 4×85, 5×85
b) DB RDLs: 5x70s, 4x85s, 4×95, 4×100
lat pulldown: 6×137.5, 6×162.5, 2x6x175

This workout was great. Felt strong and energetic.

[ExRower]

ExRower on March 30, 2011 at 8:04 am #106955

Mar. 28, 2011: Off

Mar. 29, 2011: MaxV + Strength

20′ warmup
6x35m fly w/ 20-25m run in, 5.5′ rest

Lift:
power cleans: 3×95, 3×135, 2×155, 2×175, 2×185, 1×190, 1.5×190 (shoulder height but no catch on 2nd rep)
deadlifts: 5×190, 3×225, 3×275, 2×295, 2×315
standing DB military press: 3x40s, 3×50, 3×55, miss at 60, 3×55
superset of the following:
a) hammer grip seated row: 5×137.5, 5×162.5, 2x5x175
b) lying hamstring curl: 5×120, 5×140, 2x5x160

Hamstring felt a bit tight after the maxV work, but otherwise today was good.

[ExRower]

ExRower on March 31, 2011 at 10:40 am #106984

Mar. 30, 2011: Recovery Day

20′ on elliptical, HR in 130s
5′ of bodyweight stuff

[ExRower]

ExRower on April 1, 2011 at 2:47 am #106998

Mar. 31, 2011: Intensive/Extensive Tempo Day

21′ warmup
5x200m w/ 2:30 rest; first two sub-26, last three 26.5-27.0
7′ rest
5x200m w/ 1:30 rest; 36,36,35,35,35
800m cooldown

The first 3 200s felt easy but the rest of the workout was a challenge. HR max was 179.

[Vince Collantes]

Vince Collantes on April 1, 2011 at 6:07 am #107006

How do you like combining intensive and extensive tempo together?

[ExRower]

ExRower on April 1, 2011 at 7:54 am #107008

Good question. I think it’s been okay. On the plus side, it’s a bit easier to focus on the intensive tempo knowing that it is shorter. But usually the ET part ends up slower than normal ET from the fatigue. Also, I think it’ll be a useful strategy starting next week when I start 2 months or so of SPP:

s: IT/ET mix
m: off
t: speed, lift
w: recovery
t: speed endurance
f: recovery
s: maxv, lift

the recovery days will stay easy, so sunday is the only day for tempo. Depending on how it goes, I may just keep Sunday as ET and let one of the hard days gradually transform into special endurance.

[ExRower]

ExRower on April 3, 2011 at 3:21 am #107059

Apr. 1, 2011: Recovery Day

8 x 1′ around 11mph, 1′ walk on treadmill
a few minutes of walking and bodyweight exercises
static stretch

Apr. 2, 2011: Speed and Strength

full warmup
5x60m from 4pt stance w/ 6′ rest

Lift:
single-arm DB hang snatch: 3×35, 3×50, 2×60, 1×70, 1×75, 2x1x80
squats: 3×135, 3×225, 3×255, 2×275, 2×295, 2×305, 1×315 (PR)
superset of the following:
a)DB flat bench: 3×55, 3×70, 3×75, 3×85, 5×90
b) weighted underhand pullups: 5xbw, 5x+45, 5x+55, 5x+70

Very happy with today…exciting to load the squat bar with 3 plates on each side for the first time.

[ExRower]

ExRower on April 4, 2011 at 4:49 am #107097

Apr. 3, 2011: Intensive/Extensive Tempo day

18′ warmup
400-300-300-200 in 60-45-45-30 w/ 2:30, 2:30, and 2′ rest
5′ rest
5x200m in 31.5-32 w/ 1:30 rest
800m cooldown
static stretch

As always, the intensive tempo portion makes the rest of the workout difficult, including the cooldown. Not sure if I will/should continue this combination, especially after intense Saturday sessions. HR peaked at 182.

[ExRower]

ExRower on April 6, 2011 at 1:55 am #107155

Apr. 4, 2011: Off

Apr. 5, 2011: MaxV and strength

20′ warmup
6x30m fly with 20-25m run in

Lift:
4 rep Power cleans: 115, 135, 155, 165, 170
6 rep Deadlifts: 185, 225, 255, 275
8 rep Incline bb bench: 135, 155, 175
Wide grip pullups: 10, 10, 7+3(kick up)

[ExRower]

ExRower on April 8, 2011 at 4:45 am #107199

Apr. 6, 2011: recovery day

10′ on C2 rower
10′ on stationary bike
Push ups and abs
static stretch

Apr. 7, 2011: speed endurance

20′ warmup
3 x (60, 80, 100) w/ walk back recovery, 8 min between sets
400m cooldown

First day of speed endurance…hopefully I’m doing it right.

[ExRower]

ExRower on April 10, 2011 at 3:45 am #107252

Apr. 8, 2011: Recovery Day

10′ on rower
10′ on elliptical
static stretch

Apr. 9, 2011: Warmup, some plyos, strength

15′ warmup on indoor track (hamstrings still sore/tight so no builds or fast leg drills)
3 x (10 squat jump, 10 lunge jump, 10 tuck jump) with maybe 30-60s rest between sets of 10

Lift:
8-rep squat: 135, 225, 265, 270 (8-rep PR)
standing DB military press: 8x40s, 8x45s, 5+1x50s (push press last rep)
seated row, hammer grip: 10×137.5, 10×150, 10×150
10 SL hip thrusts each side

Today would ordinarily be a speed + lift day but I decided it would be wise to save the hamstrings. Happy with the squats, but didn’t have a whole lot of energy today.

[ExRower]

ExRower on April 11, 2011 at 2:01 am #107271

Apr. 10, 2011: Intensive/Extensive Tempo mix

20′ warmup
400-300-300-200 in 57 hi, 43 hi, 44, 29; 3′ rest between each
7′ rest
10x100m in 16s starting every minute
800m cooldown

Everything done in trainers. Very happy with today. Lots of lactic acid after the IT portion but I’m glad to know I can still do this as I phase out tempo workouts.

HR peaked at 186, I think after the second 300. HR in high 160s/low 170s during the 100s.

[ExRower]

ExRower on April 13, 2011 at 1:55 am #107322

Apr. 11, 2011: Off

Apr. 12, 2011: Speed + Strength

20′ warmup
3x40m from 4pt w/ 4′ rest
3×10 squat jumps

lift:
power cleans: 3×95, 3×135, 3×55, 3×165, 3×175, 2.5*185 (not full catch on last rep)
step ups, each side: 5xbw, 5x w/45lb DBs, 5x w/45lb DBs, 5x w/ 30lb DBs
incline DB bench: 6x60s, 6x70s, 2x6x75s
lat pulldown: 6×137.5, 6×162.5, 6×175, 6×187.5
2 rounds of abs, SL bw hipthrusts, hamstring leg raises

My right hamstring was bothering me, probably from Thursday’s speed endurance session, so I cut the speedwork short (originally planned on 5x60m) and tried to get the proper stimulus by substituting the squat jumps, and replacing deadlifts with stepups for today. Otherwise, the workout wasn’t too bad.

Any suggestions on handling the hamstring would be welcome. My next running day would be speed endurance again on Thursday but I doubt I’ll be 100% for that.

[ExRower]

ExRower on April 15, 2011 at 2:50 am #107377

Apr. 13, 2011: Recovery Day

12′ elliptical
8′ stationary bike

Apr. 14, 2011: Intensive/Extensive Tempo mix

5′ warmup on C2 rower
7x150m on C2 w/ 1:30 rest: 1:31/500m pace, 1:26, then 5 between 1:22-1:23
5′ rest
5x200m on C2 w/ 1′ rest, 1:39/500m avg pace
5′ stationary bike cooldown

I’ve decided to be conservative and not even test my hamstring today, with hopes of hitting some speed/speed endurance work on Saturday. In the meantime, got some good general anaerobic+aerobic work in so I’m pleased.

[ExRower]

ExRower on April 17, 2011 at 2:34 am #107401

Apr. 15, 2011: Recovery Day

10′ on stationary bike
10′ on elliptical

Apr 16, 2011: Speed/SpeedEnd + Strength

18′ warmup
20m, 2′ rest
40m, 4′ rest
2x60m, 6′ rest
2x150m in 17 low, 17.0 w/ 6′ rest

Lift:
squats: 6×135, 6×225, 6×265, 6×280
standing DB military press: 6×40, 6×45, 6×50, 4×50
superset of the following:
a) DB single-arm bentover row: 6×55, 6×65, 6×70
b) 3xbox jumps: 24′, 36′, 42′ if I had to guess
clap pushups: 10, 8
DB lateral raises: 2x8x20lbs

The hamstrings cooperated just long enough for me to get in a balanced speed/speed endurance session. They started tightening up towards the end of the last 150m, so I’ll be doing lots of icing/heating and foam rolling over the next few days.

[ExRower]

ExRower on April 19, 2011 at 8:02 am #107435

Apr. 17, 2011: off

Apr. 18, 2011: Extensive Tempo

15′ warmup
10 x 200m in 32 with 90s rest
400m cooldown

Hamstrings were fine for this, we’ll see what kind of speed work I can get in tomorrow.

[ExRower]

ExRower on April 20, 2011 at 8:08 am #107456

Apr. 19, 2011: Acceleration + Strength

21′ warmup
10x20m starts w/ 2′ rest

Lift:
power cleans: 3×95, 3×135, 3×155, 3×165, 2.5×175, 3×175
incline BB bench: 4×135, 4×165, 3x4x185
single leg squats, each leg: 5xbw, 5x+10lbs, 5x+25lbs
superset of the following:
a) underhand seated row: 5×150, 3x5x175
b) 3×10 tuck jumps

Okay day. Again modified to reduce hamstring stress. Did not feel especially strong or quick but was glad to get the work in without hamstring problems.

[ExRower]

ExRower on April 24, 2011 at 1:47 am #107530

Apr. 20: Recovery Day
10′ on stationary bike
5 x 1′ run (10mph), 1′ walk on treadmill

Apr. 21: Accel + Plyos
20′ warmup
3x(2x20m) on indoor track with 30s between reps, 4′ between sets
Plyos:
3 rounds of: 10 squat jumps, 10 lunge jumps, 10 tuck jumps, 10 clap pushups (30-60s rest between everything)
800m cooldown
Comments: Hamstring tightened up on 3rd set of 20s so I pulled the plug on that.

Apr. 22: Recovery Day
20′ on stationary bike
5′ of bodyweight exercises

Apr. 23: Extensive Tempo
12′ warmup
2x10x100m in 15.5s w/ 45s rest and 2:30 between sets; done barefoot on wet grass
800m barefoot cooldown

Pleased with today’s extensive tempo, it felt very comfortable and the HR only went above 170 on the last two.

[ExRower]

ExRower on April 25, 2011 at 11:29 am #107559

Apr. 24. 2011: Mixed Accel Day

22′ warmup
Accelerations: 20m, 20m, 25m, 25m, 30m with 1′ rest per 10m
3 x Stair runs: up 12, down 6 for 40-45s, 2′ rest
Plyos – two rounds of the following:
10 x squat jumps, 10 x lunge jumps, 10 x tuck jumps, 10 x clap pushups, 10-step skip for height, 10-step skip for distance

No access to weightroom today but this was a great mixed workout and actually a pretty fun day. The hamstring felt good but I cut the accelerations off to be conservative.

3 mile brisk trail walk in the evening.

[ExRower]

ExRower on April 27, 2011 at 1:45 am #107586

Apr. 25, 2011: Off

Apr. 26, 2011: MaxV + Strength

21′ warmup
6x30m fly with 25m run in, 5′ rest

Lift:
4-rep squats: 135, 185, 225, 245, 265, 275, 285
superset of:
a) incline DB bench: 4x50s, 4×65, 4×75, 5×75, 5×75
b) DB RDLs: 4 sets of 5x60lbs each hand
single-arm DB bent-over row: 5×50, 2x5x65
lateral raises w/ 15s

Great day today. No hamstring issues so I re-introduced RDLs. The squats were a little shaky at first and my hip flexor was feeling tight at the bottom of each rep, but nothing serious.

[ExRower]

ExRower on April 29, 2011 at 6:53 am #107630

Apr. 27, 2011: Recovery

20′ on elliptical
static stretch

Apr. 28, 2011: Intensive/Extensive Tempo mix

21′ warmup
8x200m in 28-29s w/ 2′ rest
5:30 rest
8x100m in 16-17s starting every minute
3′ rest
800m cooldown (roughly 8′ mile pace)

Good workout today, but it was tougher than I expected. I consider this “refreshing the base” before I attempt to throw in speed endurance again. HR peaked at 182 but was in the mid-170s throughout the 100s and the cooldown. Quads sore from Tuesday.

[ExRower]

ExRower on May 1, 2011 at 3:03 am #107660

Apr. 29, 2011: Recovery

10′ on elliptical
10′ on stationary bike
5′ of step-ups, good mornings, and pushups

Apr. 30, 2011: Speed + Strength

full warmup
5x60m from 4pt stance (no watch but counted approx 5-6min rest)

Lift:
power cleans: 3×95, 3×135, 2×155, 2×165, 2×175, 2×185
deadlifts: 5×185, 3x5x225
superset of the following:
a) weighted underhand pullups: 5xbw, 3x5x+45lbs
b) standing DB military press: 5×40, 3×50, 3×55, 4×55

The running portion was excellent. Power cleans felt awkward and it’s been a while since the last time I did them. Took it easy on deadlifts since it’s been several weeks.

Hamstrings feel 100%. Hip flexor is totally fine while running but I feel it at the bottom of a squat.

[ExRower]

ExRower on May 2, 2011 at 8:51 am #107713

May 1, 2011: Extensive Tempo

17′ warmup
10x200m in 32s with 1:30 rest
800m cooldown

HR creeping up towards the end, finished at 181, but was beginning most of the intervals in the 140s, 150s.

[ExRower]

ExRower on May 4, 2011 at 3:33 am #107769

May 2, 2011: Off

May 3, 2011: MaxV + Strength

23′ warmup
6xflying 30s w/ 25m run in, 5′ rest

Lift:
power cleans: 2×135, 2×155, 2×165, 2×175, 2×185, 1×190, 1×195, 1×200 (PR)
super set of the following:
a) incline DB bench: 4x50s, 3x70s, 3x75s, miss at 80s, 7x75s
b) DB lunges, each side (alternating): 5x40s, 5x50s, 2x5x60s
one round of: hip thrusts, front/side/bentover lateral raises, SL good mornings

Running felt good. Hip flexors were way too tight when I tried to squat so I did power cleans instead … excited to break into the 200s for the first time.

[ExRower]

ExRower on May 6, 2011 at 3:28 am #107814

May 4, 2011: Recovery Day

10′ elliptical
10′ stationary bike

May 5, 2011: Speed Endurance

20′ warmup
5x150m from falling start with 4:30 slow walk recovery: 18 low, 17 mid, 17 mid, 17 hi, 18 low

Strained hamstring again on the 2nd to last stride of the workout. Luckily I was done with the running at that point but I wanted to do some plyos and cooldown afterwards, which I scrapped.

This is really frustrating and it’s clear that I can’t do speed endurance, or that I’m doing it with too high of volume / too soon.

If I do any racing this summer, it will probably have to be off of short speed and tempo workouts.

[ExRower]

ExRower on May 9, 2011 at 9:19 am #107873

May 6: Easy

20′ fartlek on stationary bike: 2 min easy, 1 min hard
3 rounds of step ups, pushups, and curl-press

May 7: Off

May 8: Plyos + Strength

800m warmup + skips & marches
3 rounds of plyos: 10 squat jumps, 10 tuck jumps, 10 clap pushups

Lift:
Squat: 5×135, 5×225, 5×245, 5×265, 5×275
DB flat bench: 5x60s, 5x75s, 5x80s, 6x85s
step ups: 3 sets of 5 on each leg w/ 35lb DBs
seated row: 10×137.5, 8×150, 10×150
5×36′ box jumps

Hamstring too tender to do anything other than jog and skip on the track. Lift felt okay but hip flexors are seriously sore when I squat.

[COV-GOD]

COV-GOD on May 9, 2011 at 9:32 pm #107881

bad news bout the hammy, been there way too many times over the years.

From looking at your training, I like the amount of acc work your doing (not really sure how much this is gonna cross over to a full 400 race though) but think you need to spend more time in the ‘middle’ zone at this stage of the season in readiness.

I think it shows you have very little fatigue resistance at speed, and some thing like a few sessions nsuch as 3 300ms with 5 min rec aiming for 40sec would be good, its not fast enough to pull but enough to create fatigue and a bucket of lactic.

Just thoughs!

when is your first 400 race?

[ExRower]

ExRower on May 11, 2011 at 4:58 am #107903

Cov-God, thanks for the suggestion. I agree it’s time to get into the middle zone, i.e., special endurance. I will have to be creative over the next few weeks as I will be dealing with, at various times: track closed for graduation ceremonies, getting married, and possibly not having full weightroom access.

Here’s a recap of the last two days:

May 9: Intensive/Extensive Tempo blend on stationary bike

(10′ walk before and after workouts)
4′ on bike with a couple buildups
3 x 45s + 1 x 30s at resistance 22-25 (max is 25), 110-120 RPMs, 2:30 rest between each
5′ active recovery
5x30s moderately fast, 1:30 easy (level 15, 105-110 RPMs for intervals)
short bike cooldown

Hamstring was fine for the bike. Did plenty of RICE, heating, foam rolling later on.

May 10: Extensive Tempo

15′ warmup on indoor track working up to 75% builds and dynamic stretches
treadmill:
2 x 40s at 10, 12 mph w/ 1′ rest
6 x 60s at 12 mph w/ 1′ rest
800m cooldown

Again this felt good and got a good aerobic stimulus. HR maxed at 190.

[ExRower]

ExRower on May 14, 2011 at 1:16 am #107967

May 11: Recovery

20′ on elliptical
3 rounds of step-ups and good mornings

May 12: Plyos + Strength

18′ warmup indoors (2 builds to about 75-80%)
3 rounds of the following:
10 squat jumps, 10 lunge jumps, 10 tuck jumps, 10 clap pushups

Lift:
Power Cleans: 95×5, 135×3, 155×3, 175×3, 175×2, 175×3
Deadlifts: 175×5, 225×5, 255×5
DB incline bench: 4x60s, 4x75s, 4x80s, miss at 85, miss at 80
Weighted underhand pullups: 6xbw, 6x+45lbs, 6x+55, 5x+55
SL good mornings, each side: 8xbw, 2x8x+35lbs

May 13: Off

Hamstrings are sore today in the right way…the general DOMS soreness and not feeling torn. May try to get in a trail walk if weather permits.

[ExRower]

ExRower on May 15, 2011 at 2:27 am #107990

May 14: Extensive Tempo

18′ warmup
2x10x100m on wet grass in 16s w/ 44s rest, 3′ between sets
800m cooldown

HR got up to 181 at the end but the legs felt good.

[ExRower]

ExRower on May 16, 2011 at 3:51 am #108015

May 15: Strength

800m warmup on treadmill
Leg swings

power cleans: 3×95, 3×135, 2×155, 2×165, 2×175, 1×185, 2×185, 2×185
deadlifts: 5×185, 5×225, 5×255, 5×275
standing DB military press: 5x40s, 5x50s, 5x50s, 5x55s
DB bent over row: 6x50s, 3x6x60s
SL RDLs, each side: 6xbw, 6x w/ 40lb DB
hip thrusts, abs, roman chair

No access to track or fields today but glad to get a good lift in. Didn’t feel especially quick but felt strong.

[ExRower]

ExRower on May 18, 2011 at 4:12 am #108092

May 16: Recovery

10′ elliptical
10′ stationary bike
static stretch

May 17: Special Endurance

20′ warmup
3×300 w/ 5′ rest: 37 (oops), 40, 41
800m jog/skip cooldown

Pleased with this workout. Targets were 40s on all reps and accidentally took it out too fast but no hamstring issues. The most painful part, of course, was 5′ after the last rep ended and I had to hobble around for a while before starting the cooldown.

[Matt Norquist]

Matt Norquist on May 18, 2011 at 7:50 am #108106

You’re making nice progress. I think you are on your “road to sub-50”.

[ExRower]

ExRower on May 19, 2011 at 4:11 am #108140

Thanks, Matt. I certainly hope so. It’s such a perfect round number to shoot for and I’ll be satisfied if that is my peak athletic achievement (if I never dunk a basketball or bench 300 pounds, I’ll be happy to look back and say I broke 50).

May 18: Plyos + Strength

~18′ warmup
3 rounds of: 10 squat jumps, 10 tuck jumps, 10 clap pushups, 10-step skip for distance

Lift:
power cleans: 3×115, 2×135, 2×155, 2×175, 2×185, 1.5×190
deadlifts: 3×190, 3×225, 3×255, 3×275, 1-pause-1 x 295
incline DB bench: 3×60, 3×70, 3×75, 5×80
superset of the following:
a) hammer-grip seated row: 6×150, 2x6x175
b) lying leg curl: 6×100, 6×140, 5×170

[ExRower]

ExRower on May 20, 2011 at 1:23 am #108164

May 19: Extensive Tempo

18′ warmup
10x200m in 31-32s w/ 90s rest
800m cooldown
static stretch

HR peaked at 179.

[COV-GOD]

COV-GOD on May 20, 2011 at 2:37 am #108167

your 300 session is very good, some good stuff there, couple more like that and your on?

Incidently, how fast can you run 150

[ExRower]

ExRower on May 20, 2011 at 3:05 am #108168

For a 150 I did a 16.8 or 16.9 recently towards the end of a workout. It was self timed, possibly with a 1 step walk in up to the line but I can’t remember.

I would probably consider speed my natural weakness.

[ExRower]

ExRower on May 20, 2011 at 3:08 am #108169

By the way what do you think of workouts like this:

300 in low 40s
1′ rest
Nearly all out 100m

10′ rest then repeat

I’m only hesitant because I dont want to blow out the hamstring.

[ExRower]

ExRower on May 24, 2011 at 2:59 am #108231

May 20: Off

May 21: Wedding Day/Hotel Shake-out

treadmill: 5′ warmup jog then 5 x 45s at 12.0mph, 1′ off (2% incline)
2 rounds of the following:
10 pullups, 10 reps DB bench w/ 60s, 8 step-ups each leg w/ 40s, 8 rep roman chair extensions
5′ elliptical cooldown

In total, about 30 minutes — a nice boost of energy in the afternoon before a fantastic evening.

May 22: Off

May 23: Accel/Short Speed End + Strength

25′ warmup
20m, 30, 45, 60, 60, 60 from 4pt stance, all with 1′ rest per 10m
800m jog/skip cooldown

-20 minutes rest-
Apartment gym lift
step-up jumps, alternating: 10 x bw, 10 x +15s, 10 x +25s
DB half-squat jumps: 6x15s, 6x25s, 6x30s
superset 1:
a)clap pushups: 3×10
b)SL RDLs, each side: 6xbw, 6x25s, 6x35s
hammer-grip lat pulldown: 6×120, 6×160, 6×180
reverse lunge w/ DBs, each side: 6x35s, 2x6x50s
superset 2:
a) lying leg curls: 6×100, 2x6x120 (new machine, felt more like 150)
b) standing curl-press: 6x35s, 2x6x40s

Good workout today. I’ll try a bit more volume for the running portion next time. I might do this type of lift for the next month as I don’t have gym access; plus it makes for a nice opportunity to focus on faster reps as I get ready for competition.

[ExRower]

ExRower on May 25, 2011 at 2:47 am #108254

May 24: Pre-Meet

25′ warmup
2x20m starts on curve w/ 2′ rest
100m on curve: 20m all out from 4pt stance, then settle
4-5′ rest
100m w/ flying start in 11.30
800m cooldown
static stretch

The flying 100m was relaxed and at most 95% so I’m pleased with the time. I’ve decided to try a meet tomorrow night without any taper in order to shake some dust off.

[ExRower]

ExRower on May 26, 2011 at 12:13 pm #108285

May 25: Race

50.6 was the average of two hand times.

Happy for another PR. Conditions were great…no wind and mid 80s. About an hour from start if warm up until race time, longer than expected so just tried to keep doing short strides and skips every few minutes. Legs still a bit sore from Monday, not sure I’d this had any effect.

I’m going to give it another shot in 2 weeks and then close the book. I will try to get in 6 quality sessions before then, maybe 2 of each: maxv, speed end, special end and ease off the last few days.

[ExRower]

ExRower on May 28, 2011 at 1:37 am #108294

May 26: Recovery — 20′ on elliptical + static stretch

May 27: Special Endurance + Strength

26′ warmup
3x300m in 40, 39, 39 w/ 5′ rest
800m jog/skip cooldown

-20 minutes rest-

Lift:
lunge jumps: 10xbw, 10x+15s, 10x+15s
3×6 SL RDLs each leg: 20s, 30s, 30s
bench machine: 6×130, 6×170, 6×190
lat pulldown: 6×130, 6×160, 6×180
step-ups, 6 reps each leg: 25s, 40s, 50s
swiss-ball hamstring curl: 3×8 each leg
8-rep lateral raises, one of each: side, front, rear
20 hanging straight leg raises

Focused on properly pacing the 300s, and I feel like I’m getting a good handle on that speed.

[ExRower]

ExRower on May 31, 2011 at 4:47 am #108349

May 28: Recovery

20′ on elliptical
static stretch

May 29: MaxV + Plyos

30′ warmup
6x30m fly w/ 20-25m run in, 5′ rest

3 rounds of plyos: 10-step skip for distance, 10-step bounding run, 10 tuck jump, 10 clap pushups

800m cooldown

Felt strong.

[ExRower]

ExRower on June 1, 2011 at 2:21 am #108378

May 30: Off

May 31: Special Endurance + Strength

29′ warmup
300 in 36.hi
8′ rest
200 in 24.mid
8′ rest
200 in 24.mid
2:30 jog cooldown+walk

30 minutes rest, then lift:
superset 1:
a)half-squat jumps with DBs: 3×6 w/ 20s
b)clap pushups: 3×10
superset 2:
a) reverse lunge with DBs, each leg: 5x+35s, 2x5x+50s
b) SL RDL with DBs, each leg: 6x+20s, 2x6x+35s
c) hammer grip pulldown: 6×150, 6×180, 6×190
superset 3:
a) lying hamstring curl: 6×100, 6×120, 6×130
b) standing hammer-curl+press: 6x40s, 2x4x45s

I was hoping for closer to 12.0/100m pace on the runs, but didn’t have it. Temp was in the high 80s and this made the workout especially exhausting…I was sweating buckets from the beginning of the warmup. HR was 180 after 1 lap of cooldown jogging so I shut it down there.

[ExRower]

ExRower on June 3, 2011 at 2:24 am #108434

June 1: Recovery

10′ elliptical
10′ bike
static stretch

June 2: Speed Endurance + Plyos

30′ warmup + 20m practice start
60, 60, 90, 120 with 1′ recovery per 10m (120m was run in 13.59 from falling start)

3 Rounds of plyos: 10-step skip for distance, 10-step bounding run, 10 tuck jumps, 10 clap pushups

800m cooldown

Felt strong but a little heavy.

[ExRower]

ExRower on June 5, 2011 at 2:22 am #108469

June 3: Recovery

10′ elliptical
10′ bike

June 4: Special Endurance + Lift

28′ warmup
3x(300m, 1′ rest, 100m) w/ 5′ between sets:
42, 12.mid
41.mid, 12.hi
42, 13
800m cooldown

-30 minutes rest-

Quick Lift:
lunge jumps w/ DBs: 10xbw, 3x10x+20s
SL RDLs w/ DBs, each leg: 6x20s, 3x6x35s
superset 1:
a) lat pulldown: 6×150, 2x6x180
b) bench machine: 6×150, 2x6x190
superset 2:
a) step-ups with DBs, each leg: 6x25s, 6x45s
b) lying hamstring curl: 6×100, 5×120
c) DB standing push-press: 5x40s, 5x50s

This is my last hard workout before my final race on Wednesday. The goal was to cruise through 300m and then practice running the homestretch close to all-out with lactic acid buildup. Not sure what to make of the times but I was definitely spent after the last one.

[ExRower]

ExRower on June 7, 2011 at 2:54 am #108494

June 5: Recovery

15′ very easy on stationary bike (55% max HR)
static stretch

June 6: Pre-meet + Strides

30′ warmup + 15m practice start
100m on curve from 4pt start: all out first 20-30m then cruise
5′ rest
100m w/ flying start on back stretch in 11.02

Not feeling terribly fresh but hope to by Wednesday. The flying 100m was very relaxed and not quite at 100%.

Hamstring still feels like it could get injured if I did a big speed endurance workout, but luckily I don’t have any more left.

[ExRower]

ExRower on June 9, 2011 at 12:39 pm #108538

June 7: Pre-Meet

June 8: Mission Accomplished!

Raced 400m, hand timed in 49.84 and 49.97.

I tried to stay relaxed during the first 200m, but I still think I went out too fast because I was falling apart the last 30-40m with all sorts of sideways movement. But, I got across the line in time!

Not sure what my athletic plans are from here. I will keep up the running to some extent but as I enter my 2nd year in grad school I need to be shifting focus, so I may just keep the fun and/or easy stuff, such as speed work and extensive tempo 200s.

I’d like to also work toward a few short-term athletic challenges such as 25+ pullups, full stadium of stairs, or a charity 5K.

[COV-GOD]

COV-GOD on June 21, 2011 at 3:31 am #108684

Well done mate that’s a great achievement, you should be proud of your self with that

[ExRower]

ExRower on May 5, 2014 at 3:45 pm #223896

Hey guys, I’m back, sort of. It’s good to see guys like Matt still going at it.

The last 3 years I spent doing a lot of general cardio — swimming, biking, running — and did a half-marathon (1:38), but no lifting and hardly anything on the track. It’s amazing how you lose sharpness without even realizing it — less strength, less motivation, more alcohol and junk food, more procrastinating in general. The other day I hit the gym for the first time in earnest, and I was at only 60-70% of my previous strength.

Since I have a newborn and I’m nearing the final stretch of my grad school program, not to mention turning 30 later this year, I don’t want to get distracted by intense performance goals, but I’d like to get back in shape and check in once a week or so with the progress.

A few general goals:
-lose the 10lbs or so of fat I gained and bring back overall healthy lifestyle
-gradually build back to doing full-speed track work without injury
-improve muscle imbalances*, posture and form
-have fun and don’t get obsessed

*As with most, I’m guilty of sitting hunched over at a desk most of the day. I’ve also noticed that when my form breaks down from fatigue, I tend to have a lot of side-to-side rotation with my arms and legs coming out wide and my feet point more outwards. I have wide hips for a runner but it may just be an issue of muscle imbalance or bad form. Can anyone diagnose this sort of problem?

[Peter_Thach]

Peter_Thach on May 9, 2014 at 1:46 am #223971

Best of luck with getting back into grind of things! Think all the funky form stuff just might be from posture issues? Bet it’ll sort itself out once things get going.

[ExRower]

ExRower on May 9, 2014 at 11:33 am #223973

Thanks, Peter. I do think that it’s a posture issue. In fact, I think it was something I was struggling with a few years ago without realizing it at the time…even though I was in good shape I had significant imbalances (too much squatting and acceleration work, too much forward lean and emphasis on quads, tight hip flexors, anterior pelvic tilt, and nagging hamstring injuries all in a reinforcing cycle). Despite all the hate on static stretching, I think I need a lot of it in a few places until I can get proper range of motion and activate the right muscles.

By the way, has anyone ever tried the FitnessMeter iphone app for taking splits on MaxV flies?

[Peter_Thach]

Peter_Thach on May 9, 2014 at 8:20 pm #223974

Imbalances are brutal! ?Static stretching sure is something else. I think Jay Dicharry said something like one has to hold a stretch for up to 3-5 minutes for up to 12 weeks to see gains! I’ve never thought of static stretching to that extreme before. Although, it may be needed on account of my tight hip flexors…I usually sort of just half-heartedly hold a stretch for 15-20s. It’s definitely a start knowing where the problem is that’s for sure. On the topic of activating the right muscles, what’s your opinion on corrective exercises? I definitely needed some glute activation stuff before I got the hang of using my glutes for hip extension instead of my quads.

[ExRower]

ExRower on May 10, 2014 at 11:17 am #223977

Yeah, I’ve never made a consistent effort to static stretch, much less to pay any attention to stretching form, like not bending the spine to get extra distance.

As for corrective exercises, I am a believer…I think it’s important to learn what it feels like to use certain muscles and then carry over that awareness into running. They aren’t terribly exciting, plus it isn’t so fun to work on weaknesses, but I can see a lot of room for improvement. With targeted glute stuff, like glute bridges, I’m really struggling to keep the back from arching…plus I often get hamstring cramps, so I think even my best efforts in the past to work on posterior chain were hitting hamstrings more than glutes.

Do you or anyone else read Bret Contreras’s stuff? https://bretcontreras.com/abc-ask-bret-contreras-hamstring-cramping/ He has marketed himself as the glute expert, but he seems smart and reasonable.

[Peter_Thach]

Peter_Thach on May 12, 2014 at 10:52 pm #223983

I still have that same problem…it’s very annoying for sure. It’s the reason why my running volume isn’t as high as it use to be. There’s just no point in getting fitter with faulty mechanics. Those bad miles sure add up! Monster walks with a band and those glute activation drills really help. Huge fan of Bret Contreas’s stuff. Nothing revolutionary or anything, but he sure does bring a light to the importance of having a smart and strong behind. I never realized how important glutes were for hip extension!

[ExRower]

ExRower on May 22, 2014 at 12:17 pm #224195

Last week I did a 2x5x200m workout with 90s rest between reps, 4′ rest between sets, at 34s/200m. Pretty tough – nearly maxed out at the end.

On another day I did a lift, worked up to 6x185lb on squat and 8x45lb on DB incline bench. Way, way off old targets.

But here are the positives:
-flexibility in hip flexors improving
-gaining more awareness of glutes and calves
-increased energy and appetite (long cardio+carbs is a recipe for becoming skinny-fat, weak and sluggish)
-started taking creatine again

I’m thinking that this time around I’m going to focus less on numbers on my lifts and more on 1) getting as close to perfect technique as possible, and 2) executing lifts explosively. So after I regain a reasonable amount of general strength and work capacity, I’ll probably be doing less squatting and more olympic lifts and more plyometric versions of other lifts (push press, single arm DB snatches/cleans, clap pushups, various jumps).

[ExRower]

ExRower on July 20, 2014 at 2:00 pm #226165

Can anyone please offer some critiques of my running form here?

[ExRower]

ExRower on July 20, 2014 at 4:28 pm #226166

didn’t go through last time…can anybody offer a critique of my form on a short clip here?

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