Karston Anderson’s Training Log

    Posted In: Training Journals

        • Participant
          kar16d@ameritech.net on August 4, 2010 at 3:18 pm #16948

          Age: 19
          weight: 157
          height: 6’0

          Ran track at Lyons Township High School for 4 years. Went unattached in 2010. Now attending Monmouth College in the fall. Looking to have a great 4 years of track there and to have fun!

          Events:
          Hurdles/Sprints/Jumps

          PR:
          55mH: 7.86
          55m: 6.84
          100m: 11.18
          200m: 22.63out/23.34in
          110mH: 14.63
          300mH/400mH: 40.24/59.9
          Triple Jump: 44’6

          Track History:

          2006 – Freshman Year

          55mH: 10.9
          55m: 7.64
          200m: 27.3 (indoors)
          100m: 12.24
          110mH: 20.86
          300mH: 57.2

          2007 – Sopohmore Year

          55mH: 8.84
          55m: 7.34
          200m 26.53 (indoors)
          100m: did not run
          110mH: 16.60
          300mH: 43.44

          2008 – Junior Year

          55mH: 8.34
          55m: 7.24
          200m: 24.90(in)/23.68
          100m: 11.66 (w Summer Club)
          110mH: 15.45
          300mH: 43.40/400mH: 1:03.66 (Summer Club)
          Triple Jump: 38’6(indoors)

          2009 – Senior Year

          55mH: 7.86
          55m: 6.84
          200m: 23.34(in)/22.63(out)
          100m: 11.61 (Summer Track)
          110mH: 14.64
          300mH: 40.24/ 400mH: 59.9
          Triple Jump: 43’0

          2010 – Unattached – First year in collegiate meets (ran in 1 meet outdoors torn hamstring)

          55mH(42in):8.34
          55m: 6.85
          200m: 23.66(in)/22.87(out)
          100m: 11.18
          110mH (42in):15.79

          2011 Goals:

          200m – indoors: Break 23 seconds. First and only indoor 200 race in December I ran a 23.6 with no training. Hopefully that means I can run if not close to but near 22.9
          Outdoors: Break 22 seconds. I was hoping that would happen this year but a stupid hamsting injury haulted that for a while. I want to open up this outdoor season under or at my PR.

          100m – Continue shaving off time. Close to breaking 11 seconds in my first outdoor meet. 2nd meet tore my hammy in a cold cold meet at Benedictine. Want to open up at 10.9 or at my PR

          110s: Learn not to be afraid of the big hurdles!!! and run 14.6 at the end of the season

          Triple Jump – Didn’t really jump much this year. Only in practice jumped 44’6 of a 6 step approach. Want to be close to 46 maybe 47.

        • Participant
          GoingsGone on August 5, 2010 at 2:21 am #100753

          Welcome to the forums! I’m looking forward to this journal, mainly because We’re around the same age(1 year younger) and there’s a decent chance we have competed against each other before haha, my old school (Conant) goes to the Lyon’s Township Relays invite haha!

          Good luck this season!

        • Participant
          kar16d@ameritech.net on August 5, 2010 at 3:30 am #100757

          Thanks man! I think I do remember you guys coming to LT Relays. Always a fun meet! So intense haha!

        • Participant
          kar16d@ameritech.net on August 5, 2010 at 10:53 am #100775

          08/04/10 – Summer Conditioning

          First day of using the Summer Conditioning Chart for Monmouth. All this summer I have been doing summer track and doing other workouts. Today, I didn’t have access to a track so I had to sprint in the alley. Just had to watch out for cars haha. A bit slippery as it rained but I managed. No weight room either so it’s a bit modified. Used 20lbs weights instead.

          Warmup – Dynamic stretching, speed drills

          Speed Workout – Bow Start- 15m x 8 reps

          Felt some what fast. I am still having some difficulty accelerating. Can’t unwind quick enough. I don’t know if thats a good things or a bad thing, maybe somebody can clear that up for me. Other than that, getting the feeling back after not being able to sprint fast for 3 months.

          Strength Workout – Basically starting on Anatomical Adaptation for the first 3 weeks

          – Lifting with full range of motion using 2-2 rhythm
          – 1×20 reps

          Exercises
          Lunges
          Box Step ups
          Calf Raises
          Shrugs
          Dips
          Tricep Extensions

          – Felt good being able to lift, didn’t use a gym but it got the job done. Got a good sweat in and feeling good afterwards! Just a few more lifts and my hamstring can get back to where it was! Excited! 😀

        • Participant
          kar16d@ameritech.net on August 8, 2010 at 3:10 am #100870

          08/06/10 – Summer Conditioning

          Warmup – Dynamic stretching,

          Coordination/Technique – Sprint Development
          – speed drills, build ups 50m

          Endurance Workout – Basketball (Rec Center)

          Man… Do I even have to explain? Haha. Good games, got a good anaerobic workout in. Scored a couple of times, well more than a couple haha. No guys, sadly I can’t dunk yet 🙁 Close but the rim and the ball won’t get along. Played for about 30 mins straight before I got a break which is good. Longer than I played before. Previous was only 25.

          – Everything felt good, moving well, stretching was good, drills were good. Today, gonna do some block starts. Last meet of the season tomorrow, first 200 in 4 months. Just running to see where I am and what I need to work on for the season coming up in January.

        • Participant
          Matt Norquist on August 8, 2010 at 4:12 am #100873

          Looking forward to following your journal.

          That is nice progress during HS – and big apparent MaxV and Speed Endurance gains last year.

          Out of curiosity, have you explored multi-events? Your TJ indicates you should have no problem with a 20-21′ long jump, and 6′ or so HJ. Couple that with your other events and you are at 3650 with just 5 events – learn to throw, PV – and you are easily over 6,000 points as a college freshman. Would give you a good chance at qualifying for Nationals, and with a couple years work, a big score is not out of the question.

          At the very least the Pent indoors would be very well suited to your abilities.

        • Participant
          Josh Hurlebaus on August 8, 2010 at 4:21 am #100875

          Midwest Conference doesn’t have a decathalon or indoor pent as conference events, so I’m not sure how often he’d get to do them unfortunately.

          Plus Karston has been known to ignore the weight room 😛

        • Participant
          kar16d@ameritech.net on August 8, 2010 at 6:01 am #100879

          @Josh No I haven’t! I just don’t have access to one! Haha. During the school year I will be defiantly hitting up the weights for sure! Get as strong as you! Your workouts helped me out a lot over the winter. Thanks! @Matt doing the dec? I don’t know hah. I’m learning how to long jump though.. Been about 4 weeks and my farthest jump is 20’8. Fouled a 21’6 but that was by a foot, half a foot. Seems like a lot though.. and the long distance..haha

        • Participant
          Skinnykid1021 on August 8, 2010 at 7:40 am #100882

          My thoughts exactly Matt, I think he would be a great pent. guy he would just have to learn how to throw the shot.

        • Participant
          kar16d@ameritech.net on August 8, 2010 at 8:06 am #100883

          Really? You guys think so? :/

        • Participant
          Matt Norquist on August 8, 2010 at 8:44 am #100886

          Dude –
          55h – 8.3 = 800+ points
          LJ – 6.30 (20’8″) = 660 points
          Shot Put – 11m = 550 points
          HJ – 1.83 (6′) = 650 points
          1000m – 2:46 = 800 points. If you can run 40.0 300h then a 2:46 is very doable

          Total = 34xx (all american in many recent years for D3)

        • Participant
          kar16d@ameritech.net on August 8, 2010 at 12:44 pm #100891

          08/07/10 – Day Before the Meet

          Warmup – Dynamic stretching

          Track Work – Starts: Reaction and Regular Starts

          Ice Bath – 10 mins

          Legs are feeling really good. Other than that, I am damn nervous about this race. I never could put together a good start. From 0-90m I have came out of the blocks slow and then picked up speed and always had to “catch” faster sprinters failing most of the time. Hopefully tomorrow I can really get out of the blocks, and maybe even PR. That would probably be likly considering I haven’t ran an open 200 in 4 months and I just came off of an injury but who knows. I do know that I’m really nervous.. I will update you guys on my race tomorrow!

        • Participant
          Skinnykid1021 on August 9, 2010 at 1:04 am #100894

          Dude –
          55h – 8.3 = 800+ points
          LJ – 6.30 (20’8″) = 660 points
          Shot Put – 11m = 550 points
          HJ – 1.83 (6′) = 650 points
          1000m – 2:46 = 800 points. If you can run 40.0 300h then a 2:46 is very doable

          Total = 34xx (all american in many recent years for D3)

          This…

        • Participant
          kar16d@ameritech.net on August 9, 2010 at 8:01 am #100909

          08/08/10 – Meet Day!

          200m Dash – First place by .02! Won with a 22.89! Close to my seasons best but it’s a great sign for what my 200 could be when im 100%! I thought I had ran a 22.19 but I looked on the scoreboard 😀 haha.

          The Race – Awful start, the guy in lane 4 decided not to pass me up and played cat and mouse with me. About at the top to the end of the turn is when I felt him come on so I pushed it a little harder. I tried turing my legs over faster but my hamstring was a bit too weak…started to twinge a bit so I backed off 🙁 Luckily, the dive at the tape got it! Almost lost my balance and fell! haha.

          The meet overall was amazing! Just to see some of those guys still jumping and running at that age. Really inspired me! Can’t wait for Monmouth to start. I’m very excited 🙂

          Any suggestions on what I should do about my 200 race strategy?

        • Participant
          kar16d@ameritech.net on August 10, 2010 at 1:24 pm #100936

          08/09/10

          Warm up – Stretching, Few Drills

          After warmup I pretty much played basketball. My legs are still sore from yesterday so I didn’t want to push any speed work. So everything is being moved to tomorrow. Today wasn’t really a good day. Legs got a bit tight, feet got tight, so I had to stop.

          Ice Bath – 15 mins

        • Participant
          kar16d@ameritech.net on August 12, 2010 at 12:07 am #100966

          Not training again until next week. My hamstring is not fully healed yet… it wasn’t use to running 200m that hard. It’s not as bad as it was before, but it gets very sore and stiff sometimes… Hope this is not going down hill..

        • Participant
          G-Riv10.57 on August 12, 2010 at 1:33 am #100967

          Do you think their can possibly be some scare tissue from your earlier injury that is causing your issues? If your hamstring was injured for a prolong period of time I would like that it can be the case. If you have insurance I would see a physical therapist and see if their is sometime they can do to help….maybe some foam rolling can even help. At the very least, you can put those trainers at Monmouth to work when you get their and see if they can immediately get you on some kind of rehab program for that hamstring. I am not a physical therapist but if your still having issues with your hamstring since May then I would think it’s cause for concern and you should try and get some professional outside source to help, cause I fear it may never trully return to normal without proper attention and treatment.

        • Participant
          kar16d@ameritech.net on August 12, 2010 at 2:16 am #100969

          I hear ya. I’m defiantly going to be seeing the trainers at Monmouth and get started on some rehabbing if there is any needed as soon as I get there. I’m going to the doctors sometime this week. I am buying a foam roller… I love those things! When I got injured though, the trainer at the meet said it wasn’t severe. He did say it would take me a while to run at full speed again. During the injury though the healing process seemed to go rather rapidly. In about a week and a half I could lightly jog and then 4 weeks from that I could run. 1 month and I could sprint to about 60-70% Now it’s been 4 months and still I can’t quite sprint at 100% or run 100m. Do you coach at UIC by any chance? hah.

        • Participant
          kar16d@ameritech.net on August 13, 2010 at 5:04 am #100996

          08/12/10 – Off Day #3

          Woke up today and stretched a bit. Hamstring is feeling much better. Next week, will be doing some biking and some lifting to get stronger. All exciting!

        • Participant
          kar16d@ameritech.net on August 16, 2010 at 4:08 am #101066

          Well. Guys im back! My hamstring is feeling 100% which is awesome! Got 6 more days till I move into Monmouth. This is probably one of the best feelings of my life! Being 100% again! Now I can train like I want to. So many goals to set now for the 2011 season! Workout today and I’ll post it up here later!

          Dueces!

        • Participant
          Eric Broadbent on August 16, 2010 at 8:57 am #101071

          glad to hear the hammy is at 100 percent. Keep an eye on it and make sure you keep strengthening it. Gluck with training.

        • Participant
          kar16d@ameritech.net on August 16, 2010 at 10:28 am #101075

          Thanks man. Same to you. I sure will keep an eye on it.

        • Participant
          kar16d@ameritech.net on August 17, 2010 at 8:45 am #101099

          8/16/10

          Warm Up

          Track Workout – 7x100m w/ 2:00min rest @ 80%

          12.65, 12.72, 12.69, 12.83, 12.90, 12.85, 12.73

          – A little inconsistency but managed to stay in the 6. to .9 range
          – Focused a lot on form and technique, high knees, lifting up the track and arm movement
          – Legs felt great after and the warm up was really good.

          Hhaha! Little tiny typo..

        • Participant
          kar16d@ameritech.net on August 18, 2010 at 11:33 am #101127

          8/17/10

          Track Workout: 3 miles

          Strength Workout

          5×20 push-ups
          2×75 bikes
          6×25 ankle bounces
          5×20 Dips
          4×25 Shrugs
          3×30 crunches

        • Participant
          kar16d@ameritech.net on August 20, 2010 at 1:47 am #101172

          8/18/10

          Rest – Wasn’t feeling well, and still not feeling well today..

        • Participant
          kar16d@ameritech.net on August 23, 2010 at 4:20 pm #101282

          Monmouths Traning facilities are awesome!!! Workouts start tomorrow!!

        • Participant
          kar16d@ameritech.net on August 25, 2010 at 12:00 pm #101360

          8/24/10

          Warm Up

          Track workout:

          3x15m
          3x30m
          3x60m

          Weight Room:

          Bench 2×6 @135
          Lat pull 2×8 @90
          Squat 2×8 @135
          RDL 2×8 @135

          The sprints felt great! I’m feeling great. Just got to trust the leg again.

        • Participant
          kar16d@ameritech.net on August 26, 2010 at 4:19 pm #101419

          8/25/10

          Warm Up

          Track Workout:

          3×150 70-90-100%

        • Participant
          kar16d@ameritech.net on August 30, 2010 at 12:37 pm #101539

          8/26/10

          Warm Up:

          Track Workout: I felt good…. 🙂 think my hamstring is fully back

          5×80

          Weight Room:

          Squat 2×8 @135
          Quad Extension 2×12 @120
          Lat Pull down 2×7 @95
          Dips 2×12

        • Participant
          G-Riv10.57 on September 18, 2010 at 6:23 am #102062

          What happened…has the hamstring kept you from training?

        • Participant
          kar16d@ameritech.net on September 23, 2010 at 12:28 pm #102194

          Im back. Been really busy for a while… Great news and bad news that can be great! Bad news is that I have to see the trainer for him to break up some of the scar tissue in my hamstring. Great news is that the training and lifting has improved! I’m learning how to accelerate from 0-20m and learning some new technique! I will be keeping you guys updated on how everything goes!

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