Jack Name’s 800m/Po Log

    Posted In: Training Journals

        • Participant
          Jack on February 23, 2011 at 9:18 am #17410

          Alright guys I have about 6 months to prepare for the frogathlon, and I’m pretty much as developmental as it can get. Unfortunately no T&F background.
          I would definitely appreciate any advice or recommendations; I’m an information sponge.

          Assessment as -16 days ago:
          100m: 14
          200m: 32
          400m: 1:16
          800m: 2:54
          1600m: 6:25
          2400m: 9:54
          Chakarov Squat: 195
          DL: 245
          SN: 77.5kg
          CJ: 93kg
          BP: 160
          BNP: 85×10
          SVJ: 24
          69kg, 24, 1.7m

          15 days in:

          Tuesday: 3200m 16:11, pace; 800m 3:20, 1600m 7:20, 2400m 11:40
          Chakarov Squat: 95×12, 145×10, 190×17 (+50)
          BNP: 45×12, 65×10, 90×10
          DL: 125×12, 185×10, 250×17 (+75)
          BP: 70×12, 110×10, 145×10 (+15)
          CL: 45×12, 65×10, 90×7

        • Participant
          Jack on February 24, 2011 at 5:12 am #105745

          Wednesday: WRT + RE (3200m 15:18; 800m 3:12, 1600m 7:03, 2400m 11:07)
          6x400m @2′ rest; 1:13, 1:33, 1:22, 1:40, 1:19, 1:39 (-3″)

        • Participant
          Jack on February 25, 2011 at 5:27 am #105797

          Thursday: WRT + RE (3200m 16:08; 800m 3:17, 1600m 7:20, 2400m 11:40)
          15x200m @1′ rest: 31, 38, 37, 42, 37, 44, 37, 43, 38, 45, 39, 48, 40, 48, 42

          First time doing 15×200…WOW, massive difference in gait. Average 200m: 40.6

        • Participant
          Jack on February 27, 2011 at 7:15 am #105916

          Friday: 2400m 11:07; 400m 1:13, 800m 3:17, 1200m 4:58, 1600m 7:11, 2000m 9:00
          Messy day

          Saturday: 3200m 14:57; 400m 1:13, 800m 3:05, 1200m 4:42, 1600m 6:43, 2000m 8:35, 2400 10:38, 2800m 13:12 (-28″)
          8x400m -2′ walking rest; 1:09, 1:40, 1:28, 1:51, 1:25, 1:42, 1:22, 1:45 (-7″)

          Massive difference in stride quality today in the 8×400
          Best on the 400(-7″) & 3200(-28″)

        • Participant
          Jack on March 1, 2011 at 12:21 pm #105988

          Monday:
          Swim (9:x) Pushups (81) Situps (116) Pullups (14)

          3200m 14:28; 400m 1:23, 800m 3:11, 1200m 4:53, 1600m 6:46, 2000m 8:37, 2400 10:26, 2800m 12:25 (-57″)
          10x400m with 2′ rest; 1:16, 1:34, 1:29, 1:39, 1:27, 1:40, x, 1:43, 1:31, 1:41

          Best in 3200 (-57″)
          Quicker 10×400 recovery
          Pelvis instability is killing me, anyone have any advice to increase stability?

        • Participant
          Jack on March 2, 2011 at 10:36 am #106030

          Tuesday: 11,250m run
          DL: 135×12, 200×10, 265×12
          BNP: 45×12, 65×10, 90×9
          BP: 75×12, 105×10, 145×10
          Curl: 45×12, 65×10, 90×6

          10x200m @1′ rest: 35, 41, 37, 41, 36, 41, 40, 44, 40, 45,
          Slow twitches were fatigued out

        • Participant
          Jack on March 3, 2011 at 8:45 am #106049

          Wednesday: 3200m 13:58; 400m 1:18, 800m 3:03, 1200m 4:44, 1600m 6:32, 2000m 8:18, 2400 10:10, 2800m 12:05 (-1:27)
          5x800m with 4′ rest; 3:09, 3:23, 3:22, 3:23, 3:24

          3200 best (-1:27)

        • Participant
          Jack on March 4, 2011 at 7:30 am #106078

          Thursday: 3200m 14:05; 400m 1:21, 800m 3:08, 1200m 4:47, 1600m 6:39, 2000m 8:27, 2400m 10:18, 2800m 12:13
          25x100m with 30″ rest

        • Participant
          Jack on March 5, 2011 at 11:12 am #106098

          Friday:
          DL: 135×12, 200×10, 270×6
          BNP: 45×12, 65×10, 90×8
          BP: 75×12, 105×10, 145×8
          Curl: 45×12, 65×10, 85×6
          PU (60+20), SIT (107), PL (15+4)

        • Participant
          Jack on March 6, 2011 at 8:35 am #106106

          Saturday: 3200m 16:23; 400m 1:26, 800m 3:25, 1200m 5:13, 1600m 7:23, 2000m 9:28, 2400 11:50, 2800m 14:00
          10x400m with 2′ rest; 1:18, 1:34, 1:19, 1:37, 1:19, 1:36, 1:24, 1:35, 1:22, 1:37 (88 average)

          Recovery on the 10×400 is way way quicker, around 30 seconds.
          40,550m total this week

        • Participant
          Jack on March 8, 2011 at 6:17 am #106143

          Monday: 3200m 15:43; 400m 1:21, 800m 3:14, 1200m 5:02, 1600m 6:57, 2000m 8:52, 2400 10:59, 2800m 13:22
          10x400m with 2′ rest; 1:09, 1:39, 1:24, 1:35, 1:25, 1:40, 1:25, 1:36, 1:26, 1:45

        • Participant
          Matt Norquist on March 8, 2011 at 7:55 am #106147

          Is there any rhyme/reason to the variance you are having day to day on your times?

        • Participant
          Jack on March 8, 2011 at 1:24 pm #106160

          I’m actually trying to figure that out. The path I’m running on is 400m with a slight downgrade, with the last 100m on a small down hill; every 2nd 400 is going to be slower when re-running it up hill. The 3200m is the puzzle right now. I’m running those maximally, the last two have been freaky slow/tiring. Have no idea why that’s happening.

        • Participant
          Jack on March 9, 2011 at 9:14 am #106190

          Tuesday:
          DL: 135×12, 200×6, 270X, 235×8
          BNP: 45×10, 75×6, 100×5
          BP: 75×10, 110×6, 150×8
          PU (67+20), SIT (106), PL (17+5)
          Curl 45×12, 65×10, 85×6

          Cutting out the deadlifts, slowing me down. Attempted to run but legs were in pain

          Squat Jumps +25: 6×8 (2) 60″ rest, 8′ rest between series

        • Participant
          Jack on March 11, 2011 at 5:39 am #106278

          Sick Wednesday

          Thursday: 3200m 13:56; 400m 1:16, 800m 3:03, 1200m 4:44, 1600m 6:35, 2000m 8:21, 2400m 10:14, 2800m 12:05 (-1:29)
          25x100m at 30″ rest

          3200 Best -1:29

          Quasi sick today

        • Participant
          Jack on March 12, 2011 at 7:12 am #106308

          Friday:
          Depth Jump at 60cm 3×10
          BNP: 50×10, 75×6, 100×5
          BP: 75×10, 115×6, 155×5
          PU (64+25), SIT (98), PL (10, did somewhere between 17-19 yesterday)
          Curl: 45×12, 65×10

        • Participant
          Jack on March 13, 2011 at 7:08 am #106334

          Saturday:
          3200m 13:56; 400m 1:20, 800m 3:05, 1200m 4:44, 1600m 6:33, 2000m 8:18, 2400 10:13, 2800m 12:06
          10x400m with 2′ rest; 1:09, 1:33, 1:18, 1:33, 1:16, 1:30, 1:18, 1:33, 1:19, 1:36 (85 average)

          Have noticed lately significant hypertrophy in the quadriceps, gastro, and hip adductors. It only takes about a 1/4 breath to fill lungs with air instead of a full deep breath. Traps, especially lower, supraspinatus, serratus ant, and levator scap have really hypertrophied also from the behind the neck presses, the supraspinatus has become so much stronger it feels like a steel cable is maintaining shoulder stability while doing curls. There use to be considerable looseness in the right rotator cuff with grinding, that’s vanished.

          Best in the 10x400m

        • Participant
          Jack on March 16, 2011 at 8:56 am #106426

          Sick yesterday, swam & lunges

          Tuesday:
          Still sick, 400m 1:15, 800m 3:08
          BNP: 50×10, 65×6, 100×8 +3
          BP: 75×10, 115×6, 155×9 +4
          Curls: 45×12, 65×10, 70x10x3
          Depth Jump at 60cm 3×10
          Lunges: 10, 5ex10, 5ex10, 5ex10
          PU (42), PL (6)

        • Participant
          Jack on March 17, 2011 at 4:41 am #106447

          Still sick with flu, but turning the corner

          Wednesday:
          2400m 10:13; 400m 1:14, 800m 3:03, 1200m 4:44, 1600m 6:37, 2000m 8:23, 2400 10:13
          Lunges: (5ex10)3

          800’s on the hill is almost matching previous best on flat ground.

        • Participant
          Jack on March 18, 2011 at 5:58 am #106465

          Sick sick

          Thursday:
          2400m 10:03; 400m 1:16, 800m 3:03, 1200m 4:40, 1600m 6:28, 2000m 8:15,
          Lunges: (10ex10)3

          Best in the 2400 on this track

        • Participant
          Jack on March 19, 2011 at 7:25 am #106489

          Friday:
          BNP: 50×10, 75×6, 105×4
          Depth Jump 71cm: 3×10
          BP: 80X10, 120X6, 160X3
          PU (52+30), SIT (106), PL (16+5)
          Curls
          Lunges: (10ex10)3

        • Participant
          Jack on March 20, 2011 at 5:24 am #106549

          Saturday:
          2400m 10:08; 400m 1:13, 800m 2:57, 1200m 4:34, 1600m 6:29, 2000m 8:16

          Best in 400 through 1200 on 2400 pace

          Strides are opening up, can generate more force when running up hill. Notice slightly more hip stability from doing walking lunges. Seeing more hypertrophy around quadriceps, upper and lower trapezius

        • Participant
          Jack on March 22, 2011 at 9:47 am #106695

          Monday:
          First official test since starting this log. Swam 9:10, 81 pushups, 110 situps (actually did 126), 15 pullups (actually did 17), 10:32 run. Barfed 4 times before swim, 4 times after pullups. Swam wasn’t that bad considering having no swim time the last month, push-sit-pull all are bests, the run I didn’t exactly run the fastest possible though I was still pancaked after it and exhausted. The first test was 2×0.75mi, second test was 3×0.5mi, so those two I was able to pace, this one was 1.5mi straight, so not exactly knowing where I was the entire time didn’t know exactly how much to push it. Within the last 300m the finish was visible and gunned it; was freakishly surprised by the elasticity and power left in my legs that hadn’t been turned on that entire run.

          10x400m at 2′ rest; 1:07, 1:25, 1:17, 1:29, 1:18, 1:32, 1:17, 1:36, 1:18, 1:35 (-9″ 400m, 83.4″ avg)

          Noticing drastic difference in strides in these 400’s. Spent a huge amount of time listening to Tom Tellez interviews, and these strides are opening up back side courtesy to reflex. Heels are easily brushing ass cheeks.

          Lunges: (15ex10)3

          Best all time 400 at 67 seconds (-9″)
          Best 10×400 average at 83.4 seconds (-9.7″)

        • Participant
          Jack on March 23, 2011 at 9:38 am #106718

          Tuesday: easy morning 3k
          11x200m at 1′ rest: 31, 36, 35, 36, 34, 39, 35, 40, 39, 43, 43 planned on 15, by 11 legs were knocked out. (avg 37.3)

          BNP: 50×10, 75×6, 105×4
          BP: 80X10, 120X6, 160×5
          Curls: 45×12, (65×10)3
          Lunges: (20ex10)3

          Best in 11×200 (-3″)

        • Participant
          Jack on March 24, 2011 at 8:27 am #106750

          Wednesday:
          3200m 15:35; 400m 1:16, 800m 3:06, 1200m 4:48, 1600m 6:50, 2000m 8:43, 2400 10:58, 2800m 13:03
          Was not a good run. Legs were still fatigued and in pain deep inside muscles. Really couldn’t generate any force, decided to take a 4-5 hour break and use the muscle massager to relax the tension. Worked great.

          5x800m at 4′ rest: 2:49, 3:00, 3:03, 3:08, 3:08 (181.6 avg)
          Massive difference in recovery in rest compared to last time I did this.

          Best in 800 – beat previous flat 800 on this hill 800 by -5″
          Best in 5×800 by -19″ average

        • Participant
          Jack on March 25, 2011 at 9:03 am #106792

          Thursday:
          Had a crazy workout this morning, 7x400m inside with pool time

          3200m 13:38(100); 400m 1:17(77), 800m 3:04(107), 1200m 4:45(101), 1600m 6:39(114), 2000m 8:24(105), 2400 10:15(111), 2800m 11:58(103) (-1:47, 102.2 avg)
          25x100m at 30″ rest
          Lunges: (20ex10)3

          Best in the 3200 13:38 (-1:47, 102.2 avg)

        • Participant
          Jack on March 26, 2011 at 7:24 am #106819

          Friday:
          BNP: 50×10, 75×6, 105×4
          Depth Jump 71cm: 4×10
          BP: 80X10, 120X6, 160X5
          PU (52+38), SIT (100), PL (13+5)
          1/4 squat + high knee: 300 + 5 knee
          Curls: (65×10)3
          Bench Flyes: (10ex10)3
          Lunges: (25ex10)3

        • Participant
          Jack on March 27, 2011 at 6:45 am #106856

          Saturday:
          Ran a 2:51 800, body wasn’t down to fight like usual. Guessing there’s some neural fatigue going from yesterday.

        • Participant
          Jack on March 29, 2011 at 4:23 am #106919

          Monday:
          3200m 13:35(104); 1:11(71), 2:56(105), 4:32(96), 6:18(106), 8:08(110), 9:57(109), 11:51(114) (101.8 avg)
          10×400 with 2′ rest; 1:07, 1:24, 1:14, 1:28, 1:16, 1:30, 1:18, 1:37, 1:18, 1:27 (81.9 average)
          Lunges: (25ex10)3
          HAb: (25ex10)3

          Best in 1600 at 6:18(-7″) on hill track beating flat track best
          Best 2400 at 9:57 on hill track
          Best 3200 at 13:35(-1:51)
          Best 10×400 average at 81.9(-11.2″)

        • Participant
          Jack on March 30, 2011 at 9:00 am #106957

          Tuesday:
          Easy morning 3k & pool

          1/3 squat 255

          15×200: 29, 36, 32, 37, 33, 37, 35, 37, 35, 37, 35, 37, 35, 40, 37 (-3″)(35.4 avg)
          Death leg fatigue kicked in at 10th

          BNP: 45×10, 75×6, 105×4, 3, 1
          BP: 80×10, 120×6, 160×6, 3, 3
          PU (55+35), SIT (115), PL (17+5)
          C: 65x10x3
          F: 10ex10x3

          Best 200 at 29 seconds (-3″)
          Best 15×200 average at 35.4″ (-5.2″)

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