[Aaron Springer]

Aaron Springer on November 11, 2008 at 2:02 pm #15019

I thought that starting a journal would be good to keep myself motivated and such. If I’m writing one, I might as well share with everyone else.

Age 17
Height: 5’9″ish
Weight: 152 lbs

PBs
100:12.3
200:Mid 24. Never got a definite time on this.
400:53.1
800:2:05.9

Goals for 08-09 Season
400: 50.9
800: 2:00

Offseason Goals:
Increase Max Velocity. This is badly needed.
Increase General and Core Strength.
Build Fitness base before Indoor.

Indoor season starts early March with indoor state at the very end of March. Outdoor season starts end of March with State late May.

[Aaron Springer]

Aaron Springer on November 11, 2008 at 2:11 pm #74198

November 10

Weights:
3×3 Clean and Jerk @ 115, 135, 165(New PB)
3×4 Squat @ 225, 245, 275
6,4,2 Bench @ 115, 135, 155(New PB also :))
3×5 Glute Ham Raises w/ 25lb Weight
3×8 Dips, Bodyweight

Running:
Dynamic Stretching
5x10m Flys
Cool Down
Static Stretching

Felt really powerful accelerating into the flys. I feel like I’m getting better lift after the transition but I feel the transition in itself is a little inefficient.

Need to focus on a more gradual transition.

[Daniel Andrews]

Daniel Andrews on November 11, 2008 at 3:09 pm #74201

keep up the good work. Hopeful others will comment, but share what you are training for.

[Nick Newman]

Nick Newman on November 11, 2008 at 4:07 pm #74203

your doing fly work very early in the training year…im interested to see what other running workouts you do during the week.

[Aaron Springer]

Aaron Springer on November 12, 2008 at 2:47 am #74217

This afternoon’s workout.

Warmup will be long due to crappy conditions. Rain + 40ish degrees
800m jog
Extensive Dynamic Stretching
3×1000 @ 3:30 (Rough Estimate. I don’t really know what aerobic shape I am in)
1600m jog cooldown

3x General Strength Circuit
40-40-40 Left, Both, Right Bridges
10 Pushups (2 Seconds going down, 1 second stay down, 2 seconds up)
20 Bicycle Crunches
16 Single Leg Squats (8 each)

I need to find some more exercises to make this less repetitive.

but share what you are training for.

I’m not sure I quite am understanding what you mean here.

I am training first for myself because I feel that every time I work it betters myself.
Second I am training for my senior year at Olympia High School in Illinois. I don’t want to jinx us but we have a good chance to place very high as a team this year at State.

your doing fly work very early in the training year…im interested to see what other running workouts you do during the week.

I guess you could say I’m doing a sort of butchered ends to middle program. As I’m sure you saw from my times, my top speed is just awful. Thus I am really trying to focus that to have more of a speed reserve.
I’m currently working very short speed and also aerobic endurance.

Quick question. Should hurdle mobility drills be done on my speed or tempo days?
I assume because of the low intensity it would be tempo. But I thought I would make sure.

EDIT:
3 1000s
1. 3:36 This basically ended up as a lactic tolerance session I went out so hard.
2. 3:46 Didn’t focus hard enough in the middle 400.
3. 3:39 Last one felt pretty decent.

Conditions were terrible. Temp had dropped to hover above freezing with a pretty nice wind blowing also.

Right shoulder is bothering me. I’ve been having odd aches and pains because I curl up and sleep funny when it starts to get cold. I’m hoping it’s just that. I iced tonight, if it doesn’t feel good tomorrow I’ll probably cut out Incline and the other shoulder intensive lifts.

[Daniel Andrews]

Daniel Andrews on November 12, 2008 at 5:24 am #74222

I meant for you to tell them the events are you training for, which happen to be the 400/800. Before anyone gets on him for doing this his team is loaded with sprinters of at least DII ability (2 of 11.2s or better whose main events are jumps, but still take sprint spots) and has a couple of distance runners with 1600/3200 possibilities. For those of you big on genetic contributions, his brother (50/2:01) and cousin (48/1:52) are both 400/800 athletes in college.

If I was directing your program and could control when to get the hurdles, I would do hurdle mobility 3-5 times a week and in different parts of the workout, sometimes as a warmup and sometimes as a cooldown and sometimes both. On a tempo day if athletes are feeling tight I would do hurdle mobility as a warmup with dynamic flex and as a cooldown with some light medball tosses. Hurdle mobility is a higher medium intensity for beginners and for the more advanced it’s still a medium intensity because you have more drills that are not as basic and you do the basic drills faster. The key is large ROM and mobility about the hip. The girls on your team from a couple of years ago did them on meet days, especially the NCHS meet because it’s so damn cold or cold and rainy and the body gets tight.

The 1000’s are good, but it’s not about aerobic shape, it’s about anaerobic power of long duration. You have a larger window to work with than the 200/400 combo. 3-4x1K is a great alternative to 2-2.5 mile runs, if you can work those 1k times down to 3:15-3:20 you are getting into 5:15-5:20 1600m pace shape. Which would be great for the long end of the spectrum. I would even suggest getting comfortable doing at 3:35-3:40 right now with as much rest (less than 15 minutes) as you need to run each one below 3:40.

You are still going to need some more mileage at times in your program, I would suggest picking them on the colder and less windy but still runnable days in the winter. Because of the winter making the pace hard to achieve anything significant and you mobility while running will be hampered by clothing do worry about time as much. Relate perceived effort to time and distance.

[Aaron Springer]

Aaron Springer on November 12, 2008 at 3:23 pm #74249

If you want to go genetic route. My cousin out in Idaho went to trials for 96 Olympics and ran a 3:48 in the 1500. He’s always been a kind of role model for me.

Anyways, put the edit up. Thought those were going to be easy, definitely was wrong. I definitely used about 14-15 minutes of rest between them.

I think I’ll start integrating some of the hurdle mobility drills on the days I’m outside. If I can talk coach into letting me take some hurdles. I had to jump the fence to even get on the track today.

[Aaron Springer]

Aaron Springer on November 13, 2008 at 10:09 am #74246

Well today’s didn’t really go as planned. Good things happened but I came off more as disappointed due to some facility restrictions.

Weights
4×3 Clean Pulls @ 155, 175, 175, 185 Felt strong. Hoping I can put up 175 pretty soon.
6,4,2 Bench Press @ 115, 135, 165(PB!) Awesome. Probably could of put up more as I got both reps easy.
3×3 Three Step Squat @ 185, 205, 215 These are killer. Hams are going to be sore tomorrow.

Anyways, to elaborate on the facility restrictions. Today was going to be speed ladder drills, with form strides on our nice plushy hallway carpet. Well turns out the speed ladder disappeared and parent teacher conferences were happening so I had to train on the concrete hallway floor.

Box Circuit (2 ~20in, 2 ~30in) Each exercise 8-12 boxes
Explode Up, Step Down
Exploder Over
Drop Down, Explode Up
Side Jumps
Single Leg Hops
These were done with rubber mats laid on under. I definitely would not do these on concrete.

Running
7x40m strides.

This sucked. I have bad ankles from soccer and get shin splints easy. After about the 6th one my shins started hurting. How disappointing.
But from the ones I did, I felt like I was getting really good lift. That’s a plus, I’m trying to focus on that.

Tomorrow I think I’ll be running a fartlek around our cross country course.

[Aaron Springer]

Aaron Springer on November 14, 2008 at 12:08 pm #74345

Good day today.

Started kind of sore. Hamstrings and traps mainly. After my warmup I was feeling real nice though.
Conditions were good, esp for a fartlek. There was a nice wind and a couple times going straight into the wind and up a hill made it hard.

Running:
800m jog
Dynamic Flexibility
20 min Fartlek(1 min hard, 1 easy.)
800m cooldown jog
Static Stretching

Good workout I would say. I kept trying to convince myself to do 1 hard 2 easy throughout the day. I kept my head straight though, I need mental toughness for both the quarter and half mile.

I also got in the pool a little bit afterward, just messing around with some friends. Did some skips, lunges, stuff like that. And then swam a few laps.

[Aaron Springer]

Aaron Springer on November 15, 2008 at 9:03 am #74361

Meh. That was today summed into 3 letters of apathy.

Muscles felt really tight. Once I got warmed they were alright. Shin is twingy, I kind of regret Wednesday. I’m going to ice and take this weekend real easy.

Running:
800m warm up
Dynamic Flex
10x60m MaxV
800m Jog

No energy today… I was focusing on lift again and just couldn’t get it. Then I worked for more powerful push-off and felt like my lift was better. I don’t know. This feels like a puzzle, I just hope I can put it all together.

3xGeneral Strength (Same as other day)
40-40-40 Left, Both, Right Bridges
10 Pushups (2 Seconds going down, 1 second stay down, 2 seconds up)
20 Bicycle Crunches
16 Single Leg Squats (8 each)

Followed by static stretching.

We didn’t have school today, so no weights unfortunately.

[Daniel Andrews]

Daniel Andrews on November 15, 2008 at 9:29 am #74362

Aaron:

What is your general strength circuit?

Keep up the good work. Listen to your body.

[Aaron Springer]

Aaron Springer on November 15, 2008 at 10:09 am #74363

My circuit consists of those 4 exercises with no rest between each exercise and 2 minutes between each circuit.
I’m considering adding burpees to each circuit because I feel it will add more aerobic intensity and help my explosiveness.

I really appreciate the comments. I kind of have a philosophy of just working through soreness but I’m slowly learning sometimes you just have to take it easy.

[Aaron Springer]

Aaron Springer on November 16, 2008 at 9:31 am #74372

Easy recovery day today.

Extended Dynamic Flexibility Session
Form Drills

Totaled around 30 minutes. Hamstrings were tight and sore again, I’m currently icing them as I type this.
Also played around a little bit with a soccer ball so I wasn’t completely inactive.

I also noticed that my right hip is much more flexible then my left. I’m assuming this was because of soccer due to my right being my main foot.

[Aaron Springer]

Aaron Springer on November 18, 2008 at 10:59 am #74408

Good day once again.

Weights:
Bench: 4,3,2 @ 135,155,175(NEW PB. Only got one rep though.I’ll tone down next session)
Cleans: 3×3 @ 135,155,175(PB DAY:) Only got one. See above)
Squats: 3,3,2,2 @ 225,245,275,275(Felt real good)
3×6 Glute Ham Raises with 25lb
3×8 Dips Bodyweight

Running:
Let me describe this setting. One hallway ~60 meters to 2 flights of stairs, top hallway ~60m to next 2 flights of stairs back down. So basically 60m, stairs, 60m, stairs = 1 lap.

6x2laps at fast pace. Didn’t have a watch but we were bookin.
Felt ridiculously relaxed and powerful. Like insanely. I was running with my friend. He ran a 10.8 hand time and broke 11 FAT last year as a Sophmore. I was kind of comparing myself to him while we ran and I felt like I was pushing the pace for him.
Made me feel great even if it is just training 😛

Incompetence in Small School Coaching Epidemic
I heard all this from 3 different football coaches in less than an hour.

“You’re actually squatting too low.” (To Me)

“Lifting for football will help you more than running track and lifting” (to a FULLBACK!)

Athlete: Coach, I lifted arms today and I just hurt my ankle. I can’t lift legs tomorrow. What should I do?
Coach: Lift arms again.

Also, my friend I mentioned earlier goes to a speed school where they lift, do drills, etc. And the football coach wants him to lift even on his off days from speed school. This coach also doesn’t communicated with the school so basically he’s trying to force lifting and CNS destroying everyday.

That’s the feature section for today folks. Someone save me from this school.

[Daniel Andrews]

Daniel Andrews on November 18, 2008 at 6:55 pm #74414

Good day once again.

Weights:
Bench: 4,3,2 @ 135,155,175(NEW PB. Only got one rep though.I’ll tone down next session)
Cleans: 3×3 @ 135,155,175(PB DAY:) Only got one. See above)
Squats: 3,3,2,2 @ 225,245,275,275(Felt real good)
3×6 Glute Ham Raises with 25lb
3×8 Dips Bodyweight

Running:
Let me describe this setting. One hallway ~60 meters to 2 flights of stairs, top hallway ~60m to next 2 flights of stairs back down. So basically 60m, stairs, 60m, stairs = 1 lap.

6x2laps at fast pace. Didn’t have a watch but we were bookin.
Felt ridiculously relaxed and powerful. Like insanely. I was running with my friend. He ran a 10.8 hand time and broke 11 FAT last year as a Sophmore. I was kind of comparing myself to him while we ran and I felt like I was pushing the pace for him.
Made me feel great even if it is just training 😛

[b]Incompetence in Small School Coaching Epidemic[/b]
I heard all this from 3 different football coaches in less than an hour.

“You’re actually squatting too low.” (To Me)

“Lifting for football will help you more than running track and lifting” (to a FULLBACK!)

Athlete: Coach, I lifted arms today and I just hurt my ankle. I can’t lift legs tomorrow. What should I do?
Coach: Lift arms again.

Also, my friend I mentioned earlier goes to a speed school where they lift, do drills, etc. And the football coach wants him to lift even on his off days from speed school. This coach also doesn’t communicated with the school so basically he’s trying to force lifting and CNS destroying everyday.

That’s the feature section for today folks. Someone save me from this school.

Here’s a link that has a couple of circuits in them

https://elitetrack.com/forums/viewthread/3674/

Personally, I think the circuit I posted is a great mix of different types of activities and training modalities. Start with 1 or 2 sets and substitute it for a day you want to run but can’t. If you need me to explain any of the exercises you know my email.

I’ll be emailing on how to do deal with the football coaches dictating the weight room or comments to you. It will not involve talking back to them or being overly passionate about it as these will only hurt you and your efforts to get better.

[Aaron Springer]

Aaron Springer on November 19, 2008 at 10:39 am #74423

Kneee. Banged my knee up real good playing volleyball in PE today. Went down for a dig and got it and we scored so I was happy. Knee is pulsing a little bit and will probably be bruised all pretty.

Dynamic Warmup
6x~420 on Grass @ 1:25ish, 2 mins rest
Small Amount of Static Stretching

Thoughts: 29 degrees. Come on! Felt real tight even though I warmed up inside with full underarmor and sweatshirt on. But yeah, felt really tight through all of it. Probably should of cut the rest down to about 1:30.

Then tried out the circuit posted by Dan above with a 10kg medball. That’s the max our school has 🙁
Felt really good. I liked it a lot, one set through it took about as long as my 3 sets of the old GS workout. Also liked that it was more explosive and really worked me.
Only did one set through, I think I will be doing 2 sets on tempo/recovery days and if I can’t run at all someday I will try and do 4 sets.

Also, I’m going to challenge myself to really write here why I did the workout I did. Why I chose the reps, why I chose the distance, etc. This is not so I can be an almighty teacher, it’s so I think more about what I’m doing and why I’m doing it.

I would like to challenge any readers to really think about what I write and maybe make a post and say “hey, this is what I would do instead.” I’m really looking to learn here so anyone that challenges my thinking is welcome. Please keep away from destructive comments though.

Episode One: The purpose of today’s workout was to mainly develop work capacity and focus on the anaerobic glycotic system. A secondary was to provide a CNS recovery day from yesterday’s hard lifting and speed work.
I chose a ~420m repetition because it provides a good balance between work and rest, especially in this cold weather. Also I feel that this distance general prep work lays the base for my body to better buffer/tolerate lactic acid.

[Daniel Andrews]

Daniel Andrews on November 19, 2008 at 4:54 pm #74427

I would have done dynamic flexibility or medball tosses between the sets of 420’s.

[Aaron Springer]

Aaron Springer on November 20, 2008 at 10:33 am #74444

Lifting
Squats: 3,3,2,2 @ 225, 245, 275, 285 (Felt great. The 285 felt really easy. I think I could put up 305 maybe 315)
Bench: 4,3,2 @ 135, 155, 155 (3 of 155 felt really hard today : Don’t know why)
Cleans: 3,3,2 @ 135, 155, 155 (Missed twice at 165 for third set. WTF. Maybe because I squatted before)
8,6,4 Pullups

Running
6x10m Flys. Felt great everything except my shin. Started paining me so I stopped at 6 instead of 8…

I’m going to start a strict icing and exercise regimen for my shins. By exercise I mean the towel trick to rid myself of these dirty shin splints before they get worse.

Purpose of this session to develop strength in the weight room and power and form in the running. I focused on relaxing through the 10 while maintaining velocity. A nice side effect of doing someone these short intervals is a small workout on the ATP-CP system.

Dan: Dynamic flexibility to keep loose in the cold weather. Medball tosses to increase work capacity even further?
Great ideas, I did some static stretching between intervals and definitely needed something else. Any ideas for tosses I could do by myself between future runs?

[Aaron Springer]

Aaron Springer on November 21, 2008 at 11:30 am #74474

Updating real quick while I should be packing.

Todays Session
Temp outside was mid 20s wind chill 17. So I stayed inside and had some fun with Dan’s circuit.
Dynamic Flex
4xThe Circuit with 5 mins rest between

It kicked my ass in half and I loved every second of it. I’m having a good time walking up stairs.
You sure this can be used as recovery? 😉

I’m going to Virginia this weekend on a college visit to Eastern Mennonite University. My brother attends there and it’s going to be a fun 14 hour drive out.
I’ll try to get some training in, but it’s going to be pretty hectic.

If I don’t update. That’s where I am.

[Daniel Andrews]

Daniel Andrews on November 21, 2008 at 7:35 pm #74482

Updating real quick while I should be packing.

Todays Session
Temp outside was mid 20s wind chill 17. So I stayed inside and had some fun with Dan’s circuit.
Dynamic Flex
4xThe Circuit with 5 mins rest between

It kicked my ass in half and I loved every second of it. I’m having a good time walking up stairs.
You sure this can be used as recovery? 😉

I’m going to Virginia this weekend on a college visit to Eastern Mennonite University. My brother attends there and it’s going to be a fun 14 hour drive out.
I’ll try to get some training in, but it’s going to be pretty hectic.

If I don’t update. That’s where I am.

The circuit’s best use is as a replacement for tempo days. You can modify the intensity or exercises a little and use it to cool down or warm up by increasing the time between stages of the circuit and only do 1 set for a cooldown or 1-2 for a warmup with the 2nd set done at a fairly high intensity.

4 sets of is a fairly high workload. It’s 80 exercises in total when you do that, probably equal to 30-35 minutes of continuous work.

[Aaron Springer]

Aaron Springer on November 25, 2008 at 12:37 pm #74527

Good lifting day today. Took easy on the running for my shins.

Weights:
Clean: 3×3 @ 135,155,165 (Felt great, Didn’t nail the third on 165. Technical though.)
Bench: 4,3,2 @ 135,155,165 (Put 165 up easy on the last set.)
Squat: 3,3,2,2 @ 245,255,275,285 (Kind of tough but nailed all of them)
Dips: 8,6,4 1 min rest between.

Running:
Dynamic Flex
5x50m (saving shins)
2 Three Point Stance and 3 Standing.
I’m going to start doing more 3 point/prone starts to try to develop the “controlled fall” out of blocks. I have never used blocks in a race setting and I hope to become proficient this year using them in the 400.

Weights today were a max strength still. Today was more of a test, I put these up real easy so I will be increasing weight pretty soon. Running was developing starts and also maxV.

Also, I’m planning on still working mainly max strength until mid-December. as long as I keep gaining strength. Then I plan on using a plan similar to a Westside Split as a transition between max strength and power work going into the season.

Thoughts Anyone?

[Aaron Springer]

Aaron Springer on November 26, 2008 at 11:22 am #74555

Ouch. Today was a tad harder than expected, but I suppose I completed it proficiently. Felt like I was failing hard during the whole session though.
Legs started out sore today.

Running:
400m jog inside in full UnderArmor. (Ouch)
Dynamic Flex inside
3×800 @ 2:45 with 5 mins rest
1. 2:32 – I was running unfamiliar ground and definitely screwed my pace with a 1:06 first 400.
2. 2:41 – Feeling that last one.
3. 2:42 – Didn’t really want to do this one at all. Felt like last 50 meters of a 400.
800m cooldown
Static Stretching

GS:
2xCircuit
Static Stretching
Not going to lie, I lost the paper with all the exercises on it. So I did what I could remember, I think I missed like 2 or 3 exercises overall. So not too bad.

Still working on that mental toughness. Anyone got some exercises for masochism that don’t include stabbing yourself? 😛

[Aaron Springer]

Aaron Springer on November 27, 2008 at 10:57 am #74590

Tired.

Running:
Warm-Up
Dynamic Flex
Speed Ladder Drills
4×60 meters (shins..)

Weights
Cleans 3,3,3,1 @ 135,135,155,175 (First set was below knee, second was hang, third and fourth were power)
Bench 4,3,2 @ 135,155,165 (Powered out the last two)
Squat 3,3,2,2 @ 225,245,275,275 (Last two sets were oddly hard)
3×6 Pull-Ups

Speed ladder drills were done today to focus on quick ground contacts and being more elastic off the ground. Basically trying to spring off as quick as possible. Cleans were done with 2 sets below knee/hang to put more power into it. I feel I have trouble with the second pull of my cleans so I was trying to remediate that.

I feel as if I’m plateauing here. So I might switch to a density split pretty soon.
Basically
Mon
8×2 Clean @ 85%
3×3 Bench
3×5 Bent Over Rows

Weds
8×2 Bench @ 85%
3×3 Clean
3×3 Squat

Fri
8×2 Squat @ 85%
3×3 Bench
3×5 Bent Over Rows

Short rest between sets. <1min.

EDIT: Changed the new plan. Was in a bit of a hurry so it was all scrambled like Tues instead of Weds, wrong exercise etc.

[Daniel Andrews]

Daniel Andrews on November 27, 2008 at 4:45 pm #74597

If the weather is nice Friday, I would do a extensive tempo day. 3x4x100m @15-16s with 100m walk between reps and 3-4 minutes between sets as your main workout. Precede it with dynamic flex and do light multi-throws circuit and dynamic flex for your cooldown.

[Aaron Springer]

Aaron Springer on November 29, 2008 at 6:57 am #74622

Should of got out to run yesterday. I was planning just an easy few miles but I got a little caught up in Thanksgiving.

Did the workout suggested by Dan today. I really enjoyed it, felt more like a 800 pacing workout.

800m jog
Dynamic Flex
3x4x100 with 100m walk between. Hit all of them from low 14s to low 15s.
Did light skipping, dynamic flex, lunges etc between sets.
400m jog
Dynamic Flex Cooldown

I figured since I was on the track I would run a 100. Just to see if I improved any at all. So a few minutes after I finished, I timed a 100. I came out at 12.6x. This actually excited me a good bit. Mind you, I was running in 2 layers and trainers. I think I’m currently in shape to break 12 if it wasn’t 30 degrees outside.

So good day. The 100m really encouraged me that what I’m doing isn’t for nothing. Optimism.

[Daniel Andrews]

Daniel Andrews on November 29, 2008 at 4:30 pm #74640

You’re not plateauing you are adapting right now. Try to bump up your volume slightly over the next 3 weeks. You might be in shape to run below 2:10 right now, but if you cannot raise your volume a little you’ll be stuck at that 2:05-2:10 800m for most of the season. Your 200 and 400m times are going to improve this year, you won’t lose speed unless you quit working out, overtrain, or become really sick. Keep up the good work. I wouldn’t have exactly called Today’s weather nice either.

[Aaron Springer]

Aaron Springer on November 30, 2008 at 8:05 am #74659

Running:
800m Warm Up
Dynamic Flex
Easy 3 Miles

Currently icing shins then into the hot shower and will do some static stretching after.
Shins have been ok, twingey yesterday, twingey today and a little pain after I got done.

When you are talking about volume do you specifically mean mileage or workout volumes?
I’ve been thinking about putting some more junk miles in. Like a mile warm up each day and some mile cool downs.

[Aaron Springer]

Aaron Springer on December 2, 2008 at 4:45 am #74703

Snow day today. I’m snowed in at home, no access to weights, and I feel like crap.

2 minute Jumping Jack Warmup
Dynamic Flex
Circuit x 3

Original Plan was the circuit 4 times. But I feel terrible.
I’ve been fighting with a chest cold for a week now. Stuffy nose, full sinuses, monster headaches etc. Today was the worst so far. I felt light headed when I would stand up from some of the exercises and pukey at other times.

Hoping it is just a cold. I’m rather prone to pneumonia. I’ve had it 3 times through my life so far.

[Daniel Andrews]

Daniel Andrews on December 2, 2008 at 8:08 am #74719

Snow day today. I’m snowed in at home, no access to weights, and I feel like crap.

2 minute Jumping Jack Warmup
Dynamic Flex
Circuit x 3

Original Plan was the circuit 4 times. But I feel terrible.
I’ve been fighting with a chest cold for a week now. Stuffy nose, full sinuses, monster headaches etc. Today was the worst so far. I felt light headed when I would stand up from some of the exercises and pukey at other times.

Hoping it is just a cold. I’m rather prone to pneumonia. I’ve had it 3 times through my life so far.

Don’t go outside and rest. Take the time to rest up, working out right now is probably the worst thing you can do, when you feel decent do a dynamic flex routine with some ballastic exercises about 10-12 exercises and do it once just to provide the body a stimulus.

[Aaron Springer]

Aaron Springer on December 3, 2008 at 3:26 pm #74829

Today I felt a good bit better. Still had a nagging headache + sinuses so I didn’t do too much.
Been getting a good 9-10 hours of sleep every night. I think I’m nearly over this.

PE Class Today(woohoo..)
~15 minute jog
3 Intense Games of Badminton

Was planning on doing some easy exercises and light accels but I thought PE was enough for me with the jogging and also explosiveness of badminton.

Also went out and finally bought some new shoes. These have a lot better arch support and padding then my other ones from last track season. Hoping this will help out with the shin splints.

[Aaron Springer]

Aaron Springer on December 4, 2008 at 9:56 am #74867

Felt good today. Still a little stuffy but I’m alright.

Lifting(Been a week since I lifted last :):
12×1 Cleans @ 135, 155, 165 (3 of these were mid-shin; still working that second pull)
5,4,3 Bench @ 135,155,165 (felt great)

Hurt my thumb on the last clean. Bar slipped while I was putting it down and spring back up and pushed my thumb up funny. I got ice on it in five minutes and am soaking it in an ice bowl now.
Feel a good bit of pain when I flex the bottom thumb joint all the way but thats it. Little swollen.
I think I’ll be ready to go Friday.

Light Running Still:
Warm Up Jog
Dynamic Flex(extensive)
2 Build ups to about 80% over 50m
4 Full Accels

I’ll be putting more reps into the weight room because I feel I gain strength more with higher volume. I’m not planning on going over 5, even on first set.

Not quite sure what I’ll be doing tomorrow. Snows on the ground and little is coming down currently. Possibly on the treadmill doing a fartlek like run.
I can’t sprint on my treadmill. It turns out terribly.

[Aaron Springer]

Aaron Springer on December 5, 2008 at 10:52 am #74894

Good day.
Thumb feels good. Full range of motion back but still a bit of pain at the end. Shins were twingey but that’s it.
Biked because of snow and 25F temps.

BikeRunning?:
Warm Up Jog
Dynamic Flex
4x3min FAST on bike w/ 6 minute rest
10 min cooldown jog
Static Stretching

Did 4 minutes of medball work/crunches and 2 minutes of dynamic flex between each set. Medball was all upperbody work trying to simulate the work done as if I were actually running.

These were hard, I felt I kept the same pace through all four sets though so that was good. Hams,glutes, and quads were all feeling it real nice by the 1:30 mark of each one.

Purpose here was to work the anaerobic glycotic system completely. Basically a replication of the 3-4×800 workout I have done before. Med ball work was like I mentioned before, to simulate the stress put on the upper boddy.

[Aaron Springer]

Aaron Springer on December 6, 2008 at 10:29 am #74953

Awesome day in the weight room.

Weights:
8×1 Cleans @ 135, 155, 165, 170(Hit 4 of them at 170. Awesome because my PR is only 175)
5,4,3 Bench @ 135, 155, 165 (Put up the last three real easy. I think I could of done 2×175)
4,3,2,1 Squats @ 225, 245, 275, 300(Last one was easy.)
3×5 Pullups

Running:
Warm Up Jog
Dynamic Flex
Box Circuit(9 Boxes each)
4x 3 Point Starts
2 Accels from standing

3 Point starts were alright. It’s hard to stay low when your driving off of a flat surface. Standing accels felt great. I felt like the transition from horizontal to vertical force was better than I ever have before.

I do need to get some variety in the weight room. I feel like I’m too focused on improving numbers rather than actual strength. It’s hard though because currently, those numbers are the only way to tell if I am progressing like I want to.

I don’t think I ever mentioned these anywhere but before I started this log I set goals for my lifts before I go into the season. Here they are:
Bench: 200
Clean: 200
Squat: 350
All while staying under 155lbs. I’m not sure how the weight will work because I’m still growing a bit(1 inch in the last month) so I’m currently hovering right on 155.

[Aaron Springer]

Aaron Springer on December 7, 2008 at 8:59 am #74997

Running:
Quick Warm Up
Dynamic Flex
25 minute treadmill run.(Weather sucks)
Static Stretching

Felt good. I’m going to go ice my shins, they felt fine on the treadmill but have to keep them in good shape for faster days.

Also I think the reason for my shin splints are because my right foot underpronates, coincidentally my right leg is also the one that feels the majority of the shin splints. I haven’t mentioned this before but I have also had problems with the region between my achilles tendon and calf muscle feeling extremely tight after running.

Is this at all possible or am I just looking for something that isn’t there?

[Daniel Andrews]

Daniel Andrews on December 7, 2008 at 9:14 am #74999

Running:
Quick Warm Up
Dynamic Flex
25 minute treadmill run.(Weather sucks)
Static Stretching

Felt good. I’m going to go ice my shins, they felt fine on the treadmill but have to keep them in good shape for faster days.

Also I think the reason for my shin splints are because my right foot underpronates, coincidentally my right leg is also the one that feels the majority of the shin splints. I haven’t mentioned this before but I have also had problems with the region between my achilles tendon and calf muscle feeling extremely tight after running.

Is this at all possible or am I just looking for something that isn’t there?

Some possible minor cramping of the gastroc will cause that kind of tightness. It’s as important to keep electrolytes and water in your diet during winter time as summer time. As for the shins, do some single leg hopping some day during circuit training working both legs and see if you get pain doing that.

[Aaron Springer]

Aaron Springer on December 9, 2008 at 5:42 am #75069

Sick as a dog today. I’m starting to think God has something against me becoming a decent runner. It just hit me last night around six, achy joints, headaches, I went to sleep at like 7 last night and am home today. Drinking a lot of water, etc etc.

Will be doing dynamic flex later in the day when hopefully I’m feeling better.

Unfortunately me being sick means no videos until Wednesday. I was really looking forward to doing this. Maybe I’m narcissistic but I love watching myself on video.

[Aaron Springer]

Aaron Springer on December 10, 2008 at 12:17 pm #75090

Still somewhat sick. Joints are a bit achy but I could actually move today!

10 minute warm up @ 6:30 pace
Dynamic Flex
Bodybuilding Circuit (8-12 reps)
10 minute cooldown
Mobility Walks
Static Stretching

Was planning on doing a few GS circuit sets today. But throughout the day I felt worse so I kept it easier.

Icing now real bad… Not sure about school tomorrow. I told you God has something against me.
GS circuit tomorrow if no school I suppose. I need to get in the weight room though, I hate missing days.

[Aaron Springer]

Aaron Springer on December 11, 2008 at 3:24 pm #75120

Recovering still. Felt a little weak in the weight room today.

Stupid PE was probably what did it.
National Guard came in and made us circuit train for like 20 minutes and wasted all my energy doing diamond pushups and touching my knees to my hands…

Anyways…
Warm Up Jog
Dynamic Flex
5x50m (Felt good. SHINS DIDNT HURT.)

Cleans 2×2,2×2,3×1 @ 135, 155, 155
Bench 5,4 @ 135, 155
Started feeling weak after that last set on bench. Like light headedish. So I cut it short there.

VIDEO:
I got it. All edited in Vegas and put together. And Youtube goes down. Then comes back up without upload functionality… Awesome.
It’s only 40 megs so I can upload it with like 5 minutes of uptime. Come on Youtube.

EDIT: Bam bam boom: https://www.youtube.com/watch?v=ny9slqJ563k

Disclaimer of course. These are not my best lifts, not my best runs. That’s why I’m posting them. Looking for constructive criticism to what I can work on.

Things I’ve already noticed:
Possibly need more lean while sprinting. Foot strike seems a little forward?

Lifting: Need to separate first and second pull.
Also, keep head down while starting lift. Putting my head up leads to me almost falling back while racking the weight.

Thanks a lot to anyone who views it.

[Daniel Andrews]

Daniel Andrews on December 11, 2008 at 5:10 pm #75122

Recovering still. Felt a little weak in the weight room today.

Stupid PE was probably what did it.
National Guard came in and made us circuit train for like 20 minutes and wasted all my energy doing diamond pushups and touching my knees to my hands…

Anyways…
Warm Up Jog
Dynamic Flex
5x50m (Felt good. SHINS DIDNT HURT.)

Cleans 2×2,2×2,3×1 @ 135, 155, 155
Bench 5,4 @ 135, 155
Started feeling weak after that last set on bench. Like light headedish. So I cut it short there.

VIDEO:
I got it. All edited in Vegas and put together. And Youtube goes down. Then comes back up without upload functionality… Awesome.
It’s only 40 megs so I can upload it with like 5 minutes of uptime. Come on Youtube.

EDIT: Bam bam boom: https://www.youtube.com/watch?v=ny9slqJ563k

Disclaimer of course. These are not my best lifts, not my best runs. That’s why I’m posting them. Looking for constructive criticism to what I can work on.

Things I’ve already noticed:
Possibly need more lean while sprinting. Foot strike seems a little forward?

Lifting: Need to separate first and second pull.
Also, keep head down while starting lift. Putting my head up leads to me almost falling back while racking the weight.

Thanks a lot to anyone who views it.

I liked the run, hallways can be tough to run in especially with the Oly Janitoral staff putting the big can in the middle of the hallway. Your right foot and leg rotates outward which I will address in the last paragraph.

The first lift looked fine. The last clean worries me, because your back buckled or it looked that way on video. Your first 2 sets had pretty good bar speed. I think the bar starts too far in front of your shins. Same problem with the right leg here in these lifts as with the running.

I am kind of reluctant to point out the part about your leg kinematics, but I am going to address a bigger point here. Even with the video it will be tough to address what’s entirely at issue here. There is an imbalance which favors your left leg to your right leg in force production in two entirely different activities. It could a mobility/flexibility issue, a strength issue, a hereditary issue, or a combination those. I think it compromises your lifting and running ability. However, do not work your right leg in isolation to fix this problem. I think a little more general training at submaximal loads might be good for you and since schools going to be out don’t worry about the weights as much. Do 2-3 weeks (4 would be optimal) of the general work and cut back on running and lifting to 2 days a week and then video yourself then.

[Aaron Springer]

Aaron Springer on December 12, 2008 at 2:42 am #75125

What kind of “general work” are you thinking? It’s a pretty broad word. 😛
Bounding, GS circuits, things of that nature?

I noticed this also after last track season. My sprinting didn’t feel balanced, it felt like I would fly off one leg and then just hop off the other. I imagine this is also the reason why I get shin splints chronically in that leg…

Just found out coach is planning on starting practice right after winter breaks. I’m excited that he’s really enthused about this season but I’m rather worried that I will be stuck either training as a short sprinter or as a miler.

[Aaron Springer]

Aaron Springer on December 12, 2008 at 11:05 am #75135

Good workout today.

5 min warm up jog
Dynamic Flex
Bike: 6×1:30 @ 75-80% w/ 1:30 rest
2 x GS Circuit
10 minute cooldown jog
Static Stretching

Felt pretty good. Rest went by very quickly but it was sufficient that I completed all the reps without a noticeable slowdown. Felt good, gluts and hams will be sore tomorrow.

Still wondering a bit about what you said up there, Dan. Like I mentioned, I’ve felt it but kind of thought it was just the way I ran. I’m kind of lost as how to correct it.
I can get some more video tomorrow from different angles that would maybe give a better idea of what’s going on?

[Aaron Springer]

Aaron Springer on December 13, 2008 at 11:36 am #75155

5 min Warm Up
Dynamic Flex
Box Circuit
Weights:
Bench 4×3 @ 95,115,115,135
Squats 4×3 @ 205, 185, 155, 135
Glute Ham Raises 3×6
Bounding Work 3xLLRL,RRLR,LRRL,RLLR
10 min Cooldown
Static Stretching

Felt explosive today. Weights were light for explosiveness. Was going to clean but my back has been bothering me lately. Gets aggravated real easy, the jogging does a little bit.

Also, I feel I need to mention things I do in PE because I suppose it also effects my training. I took today pretty light because I played an hour of basketball in PE today. It wasn’t too intense but it got me sweating pretty good.

[Aaron Springer]

Aaron Springer on December 15, 2008 at 1:20 pm #75209

Dynamic Flex
20 minute treadmill
Static Stretching

Well, today actually was decently hard day. I put the speed up a good bit more than normal so I was hurting near the end. Wish I could tell what it’s at but the speed sensor is screwed. According to the treadmill, I can’t even run a 6:00 mile..

Iced my shins afterwards. If I’ve learned anything from the bit of programming I’ve done it’s this. There are two ways to fix a bug in the software. You can use a dirty hack and cover it up to the end user or you can spend the time correcting the real bug. I’m kind of applying that to my situation currently.
Icing is the dirty hack here. It covers up the pain but doesn’t fix the mechanics.

I’ve been researching a bit and I found a study about an elite woman’s runner who seemingly had a similar problem to mine. She had eversion issues while running. Over the course of a year they fixed the issues using a program devised from Yoga-esque work. I’m currently researching some more, I figure it couldn’t hurt to try. Some yoga like work would surely help my balance, flexibility and strength.

[Aaron Springer]

Aaron Springer on December 16, 2008 at 12:46 pm #75249

5 min Warm Up
Dynamic Flex
Weights:
4×3 Cleans @ 95,115,115,125
4×3 Bench @ 95,115,115,125
4×3 Squats @ 175,155,145,135
3×6 Pullups

5 x 10m Fly
10 min cooldown
Short Static Stretching

Felt real good in the flys(flies?) today. If I consciously extend my right ankle a bit I seem to get a lot more force out of that leg. Kind of am a little sore. Probably because I’m used to going heavy instead of high intensity. Just a different stimulus.

[Aaron Springer]

Aaron Springer on December 17, 2008 at 3:41 pm #75295

All after school activities canceled today. So no biking for me.
Came home but didn’t want to put the treadmill to use running. I feel it messes with my stride length and makes me feel all choppy if I use it too often.

Dynamic Flex
Lower Leg Strengthening Walks(outside, inside, heels, toes, everted, inverted)(2x1min each)
3xShort GS Circuit
20 minutes Ashtanga Yoga

Well the yoga wasn’t quite what I was expecting. It got my ham strings stretched out extremely well though. By the time I was done I could just about put my head between my knees while standing up. I don’t really like the isometric nature of the poses though. I can see a great use for flexibility, but for strengthening… not so much.

[Aaron Springer]

Aaron Springer on December 18, 2008 at 2:48 pm #75382

5 minute warm up
Dynamic Flex
Weights:
4×3 Cleans @ 95,115,115
4×3 DB @ 45 each
4×3 Squats @ 185,165,145,135
3x10m Flys

Felt alright in the weight room. Just didn’t feel it in the runs today. Shins were gay anyways so I stopped early.. Christmas break coming up. So no weights until Jan.

[Aaron Springer]

Aaron Springer on December 20, 2008 at 4:22 pm #75489

Dynamic Flex
20 minute treadmill
Short Cooldown

It’s been hard to get in my workouts lately. Need to keep my head on straight through Winter break. I feel that this is the make it or break it time.(no pun intended)

[Daniel Andrews]

Daniel Andrews on December 21, 2008 at 9:49 am #75505

Dynamic Flex
20 minute treadmill
Short Cooldown

It’s been hard to get in my workouts lately. Need to keep my head on straight through Winter break. I feel that this is the make it or break it time.(no pun intended)

Just think positive and keep your head on straight.

[Aaron Springer]

Aaron Springer on December 22, 2008 at 10:45 am #75569

Been real busy lately. Birthday is today so the past few days I’ve been out to lunch or dinner with 3 different aunts, uncles, and grandparents. Also trying to find time for Christmas shopping.

Yesterday:
Lower Leg Strengthening Walks 2x1min
About an hour of chainsawing and carrying around logs and fallen branches. Plus throwing them onto the burn pile got me a pretty good workout.

Today:
Dynamic Flex
3x GS Circuit
Static Stretching

Have a bit of a head cold since yesterday. Not too worried, it’s just annoying.

[Aaron Springer]

Aaron Springer on December 24, 2008 at 1:41 pm #75685

Underestimation of sickness. Check.

Felt like crap yesterday and this morning. Pukey etc etc.

Today:
20 minute easy jog
1m Lower Leg Walks
Static Stretching

Weather is pissing me off. Makes me just want to sleep all day.
Got more ice today which definitely doesn’t make me feel better, considering the ice from last Thursday was still here. Plus 1-3 inches tomorrow…

[Aaron Springer]

Aaron Springer on December 27, 2008 at 9:00 am #75777

Finally a decent day today. It’s hard to motivate me when I don’t have schedule. During school I just get out, go change, then run and work out. Now, it’s hard to set a specific schedule because everything changes from day to day. I know I know, less excuses; More work.

Today:
Dynamic Flex
2x General Strength Circuit
2×12 Body Building Circuit @ ~30% 1rm
of
Bench
DB Fly
Curls
Tricep Extension
Split Squats
Squats
Ham Curls
Leg Extension

I’m going to be sore after being lazy for so long..

[Daniel Andrews]

Daniel Andrews on December 27, 2008 at 11:51 am #75786

You missed 3 days, if you get sore from that then you have larger issues. You probably should have felt good today if anything.

[Aaron Springer]

Aaron Springer on December 30, 2008 at 10:14 am #75919

Dynamic Flex
20 minute run progressively increasing speed. (Treadmill)
Static Stretching

Family Christmas was yesterday. I feel like a fatty. My body is weird though, I lose weight when I get out of shape. And I will gain weight when I get back into shape, even if I’m not doing any lifting. Ahh well, something I’ve been pondering lately.

[Aaron Springer]

Aaron Springer on December 31, 2008 at 2:10 pm #75947

Dynamic Flex
2×12 BB Circuit

Easy day today. Hopefully I can get a workout in tomorrow but it’s going to be tough. Working a lot of the day + family new years stuff. We’ll see.

[Aaron Springer]

Aaron Springer on January 3, 2009 at 9:37 am #76073

New Years Eve:
Worked for 3 hours and got a hell of a general strength workout.
Working was preparing to lay tile so a combination of carrying 50lb cases of tile, pulling up carpet etc. Was real sore afterward and definitely felt it all day new years day.

Today:
Dynamic Flex
25 minute run
Static Stretching

Was oddly hard. Probably due to my sleep schedule being all screwed up over break. Which leads me to only eating 2 meals a day. Basically just leaves me all screwy. Breaks almost over so everything will be coming back together beginning next week.

[Aaron Springer]

Aaron Springer on January 5, 2009 at 8:20 am #76155

Yesterday:
Dynamic Flex
3xCore Circuit
2×12 BB Circuit

Today is off day as the start to getting back into schedule. I think I’m going to start incorporating the BB circuit’s into my normal week on Thursdays. Only one set most likely. I mainly used them over break to offset the slow work I was doing. I didn’t want to make my body to think I wasn’t going to need the muscle I have built so far.

[Aaron Springer]

Aaron Springer on January 6, 2009 at 6:33 am #76210

Today

Worked again so a good workout there. Was hauling around rolls of carpet getting ready for a different job. Definitely a full body workout. I find the motion is basically just a form of a power clean synchronized between two people trying to put a 150lb roll of carpet onto their shoulders.
1.5 hours of that

Got home a few hours ago and just got finished with a Plyo’s circuit.

Dynamic Flex
Plyo Circuit x 3 of..
Clap Push-Up x 5
Skier Tuck Jumps x 10
Mountain Climbers x 20
Split Squat Jumps x 10
Tuck Jumps x 10

I really liked this workout and time seemed to fly by while I did it. I wanted to do something explosive today because we don’t have school so I couldn’t sprint anywhere. This fit the bill nicely.

[Aaron Springer]

Aaron Springer on January 7, 2009 at 3:09 pm #76290

Weights went surprisingly well today. Maybe I have skewed views, but not having lifted for 2 weeks and not lifted heavy for 4, I was surprised I was able to do this.

Weights:
Cleans 3,3,3,2,2,1,1 @ 115,135,135,155,155,165,165. 165 felt very easy.
Bench 5,5,4,2 @ 115,135,145,155. Rather easy also. Short rests here.
Squats 5,3 @ 225,245. Was planning on doing 5,3,3,2 but out of time.

Running:
3 Accels to 80%, 1 to 100%
4,3,2,1 laps of stairs set-up.(Explained a month ago) Hitting under 30s a lap.
Rest was equivalent to the time it took to run the laps.

The final set of 1 lap of the stairs I went full go and had it timed. Last year in late February I was able to run a 23.1. Today I hit 20.9 on my first try. I even tripped on the way down the stairs. Confidence booster right there.

That’s the first day of semi-supervised practice.

[Aaron Springer]

Aaron Springer on January 8, 2009 at 2:53 pm #76371

Long day today.

Warm Up Jog
Dynamic Flex
3xGS Circuit with 3 mins rest
15 minute fartlek (1 hard, 2 easy)
Cooldown Jog
Static Stretching

Originally was planning on doing 4 sets of the circuit but found out the team was doing a fartlek so I joined them up for it. 90 degree turns don’t feel too great in the hall way when you’re on the fast part. No shin problems, yet(knock on wood). Real sore now though, didn’t expect a workload this high today.

Really looking forward to this season. We currently have about 10 guys coming out to practice. We’re making our own workouts and such. I feel like I’m coaching when some of the guys come up and ask what they should do today.
Stupid IHSA rules out any coaching until Feb.

EDIT: First meet Feb. 18 Hopefully I’ll be running a open quarter or the 4×400. Small meet though, but looking forward to it.

[premium]

premium on January 8, 2009 at 4:08 pm #76374

you volume on the cleans look high…whats your goal effect from your strength training

[Aaron Springer]

Aaron Springer on January 9, 2009 at 4:42 am #76399

Volume is high currently in the weight room as I’m trying to recreate what I did in the fall before I get into the season. (Hypertrophy -> 4-5 rep strength -> max strength)
I did a hypertrophy phase in the fall but I don’t think that is needed now so I’m going pretty high volume on everything and will lower it as I get closer to the season.
My body responds very well to higher volume in the weight room.

Overall goal in the weight room is to increase general strength. I came into the fall ridiculously weak (maxes: 135lb bench, 235 lb squat, 135 lb clean) so I’m working strength until season starts and then I’ll transition into power first by weight/reps, and then eventually into completely power exercises.

Thanks for pointing out the cleans though. Reading over that again I think I’ll lower for today.

[Aaron Springer]

Aaron Springer on January 9, 2009 at 12:41 pm #76431

Hard day again.

Weights:
Cleans 8×1 @ 135,135,135,155,155,175,175,180(f),180(f) 175 went up so easy I figured I could hit 180 without trouble. First was just plain bad, and second one I think I would of hit if my grip didn’t slip.
Incline BP 5,5,3,2 @ 115,115,135,155
Deadlift 5,5,3,2 @ 225,225,245,295

Running:
Dynamic Flex
4 Accels
15 minute quasi-fartlek (50m sprint followed by 150m jog)
Static Stretching

Oh the joys of team workouts. I asked if it would be alright for me to do some speed work today. That was the speed workout. My right leg is dieing. Hamstring is ridiculously sore and right above my Achilles is really feeling it. Contrast showered earlier, not going to pop any ibuprofen even though it’s tempting.

[premium]

premium on January 9, 2009 at 4:36 pm #76450

sore from running? try glute strengthening

[Aaron Springer]

Aaron Springer on January 11, 2009 at 11:10 am #76515

Yesterday:
Warm Up
2×12 Extensive BB Circuit

Had to cut it short and get to the big game. No running today. Will probably do any easy run tomorrow.

There is a possibility that a few of us may be running in a meet next weekend. I think I’m getting thrown in a 4×2 if I am able to go. Which will be odd, I’ve ran 3 200s over the course of my high school career.

[Aaron Springer]

Aaron Springer on January 12, 2009 at 11:50 am #76564

Static Stretching
Easy 20 minute run

Still a tad sore. Maybe the BB circuit was too extensive. Area between Achilles and calf was feeling it while I was running again and is still a bit now.

Starting to get that pre-track season anxiety like I do ever year. It’s almost like a ridiculous fear that I will just be terrible in the upcoming season. Happens every year. I’m doing some positive visualization of race strategies and such in my spare time trying to combat it.

Anyone got some tips for something like this?

[Aaron Springer]

Aaron Springer on January 13, 2009 at 11:44 am #76588

Warm Up
Dynamic Flex

Weights:
Power Clean 6×1 @ 155×5, 185×1(NEW PR!!)Form was spot on today. It was awesome.
Bench 5,5,4,3,2 @ 135,135,155,165,175. Felt very good also. Could of hit 185 easyyyy.
Squats 3×3 @ 135,135,185(All with 2 30lb chains.)
(Squats, I don’t know specific name for. Pause at ATG position then wait a second and explode up)

Running:
Accels x 4 (3 to 80%, 1 to 100%)
5,4,3,2,1 on stairs
Hit the last one in 20.3. That’s a .6 improvement over last Monday.
Cooldown
Static Stretching

Awesome day today. It’s amazing what a small supercomp period can do for you. I thought my weight rooms goals were out of sight for a while but now they are right back in my targets. Not sure about the squat though. 350 seems pretty far out. I think I could hit 315 pretty easy now but gaining 35 on that in 1.5 months… we will see.

I still can’t get over how good I was doing on cleans today. I think I’m really hitting the second pull now, I’m getting the shoulder shrug down which I was definitely lacking. Awesome awesome. I’m going to hit 185 in bench easy Friday to show up my friend to PRed 185 today 😉 Haha

[Aaron Springer]

Aaron Springer on January 14, 2009 at 3:15 pm #76654

Easy day.

Warm Up
Dynamic Flex
3xGS Circuit
Cooldown
Static Stretching

Shinssssss. Need to get off the hard floor. Hopefully we won’t be doing a fartlek tomorrow or my shins are going to be falling away from my lower legs.

[Daniel Andrews]

Daniel Andrews on January 14, 2009 at 3:37 pm #76655

Tell Stine first thing tomorrow. Let em rest for a couple of days.

[Aaron Springer]

Aaron Springer on January 15, 2009 at 7:47 am #76676

I plan on talking to him tomorrow. Hopefully we will have school.
I figure a short healing rest before they get too bad and then talking to coach about easing more into it should do it. I’m not too worried, they usually disappear as soon as we get outdoors but I would hate to miss Prep Top this year.

Today(Snow Day):
Extensive Warm Up (Dynamic Flex, GS Work)
2×12 BB Circuit
Static Stretching

Didn’t want to hop on the treadmill for the sake of my shins so I put the BB circuit today instead of tomorrow.(Not including the fact that I didn’t have access to real weights or sprint room)

Will be icing shins later tonight.

[Aaron Springer]

Aaron Springer on January 16, 2009 at 8:25 am #76727

Cold day today.(No School)
-14 degrees with -33 windchill. Shhweet.

Dynamic Flex
20 min run treadmill
Icing + Stretching

No shin problems on the treadmill like normal. I’m still reluctant to use it. Still the pain between calf + Achilles. Focused on icing that a little right afterward. Feels good now.

I NEED school tomorrow. I have college references that my teachers have and I need to mail out tomorrow! Also I want to get some quality lifting in. I hate trying to workout here at home.

[Aaron Springer]

Aaron Springer on January 16, 2009 at 10:23 am #76728

As much as it goes against me to train heavy weights with an easy run I think I’ll be doing that in a bit.

I’m heading into town with a few other track guys to the gym. I’m afraid that if I don’t get in today, school will be canceled and I definitely won’t get it in tomorrow.

I’ll update with what I did when I get back.

EDIT: We didn’t have as much time at the gym as we thought. Closed early due to weather. Also, no school again today..

Last night:
Basketball warm up. We played 21 so we might as well of been doing straight plyos.
Bench 5,3,1,1 @ 135,155,185,195(PR by 20lbs!) 195 went up steady. No sticking points just powered through. Could probably hit 200 now.
Cleans 5×1 @ 135 (Ran out of time)

[Aaron Springer]

Aaron Springer on January 18, 2009 at 9:44 am #76780

Just trying to stay active here over our ridiculous 6 day weekend.

Warm Up
2xGS Circuit no rest.
Cooldown

Going to ice later tonight most likely.

[Aaron Springer]

Aaron Springer on January 20, 2009 at 10:32 am #76890

Today:
Static Stretching
25 minute run
1×12 BB Circuit
Will be icing shins later tonight once the ice freezes..

Didn’t really feel the shins on the treadmill today just felt a general tightness in the lower legs. School tomorrow, for the first time in a week. Will probably be doing weights tues + thurs because of the 4 day week.

At the meet this weekend our best thrower threw 53’7″. He threw 50′ at state last year and placed 9th. If he would of thrown 53’7″ at state he would of placed 3rd… Looking good so far.

[Aaron Springer]

Aaron Springer on January 21, 2009 at 4:10 pm #76967

Had to have a short day today.

Warm Up
Dynamic Flex
Weights:
Incline 5,5,4,3,2 @ 125,125,135,145,155
Cleans 6×1 @ 135,135,155,165,165,165
ATG BackSquat @ 5,4,3,2,1,8 @ 215,225,245,275,285,135

[Aaron Springer]

Aaron Springer on January 22, 2009 at 11:14 am #77000

Today:
Warm Up
Dynamic Flex
6x1min @ 80% on bike 1:30 rest between
1×12 Upper Body BB circuit
Cooldown Jog

Iced and massaged shins earlier. Hamstrings are dead currently, they were toasted from ATG last night and tonight the bike killed them again. Tomorrow will be a LSD day. It looks like I’ll be running in a 4 mile run this weekend.

[Daniel Andrews]

Daniel Andrews on January 22, 2009 at 3:01 pm #77006

Today:
Static Stretching
25 minute run
1×12 BB Circuit
Will be icing shins later tonight once the ice freezes..

Didn’t really feel the shins on the treadmill today just felt a general tightness in the lower legs. School tomorrow, for the first time in a week. Will probably be doing weights tues + thurs because of the 4 day week.

At the meet this weekend our best thrower threw 53’7″. He threw 50′ at state last year and placed 9th. If he would of thrown 53’7″ at state he would of placed 3rd… Looking good so far.

Dubree is becoming a beast! Also why on earth is Freshy running a 200m when he should be running a 55m? And why did you not compete?

Anyways keep up the good work.

[Aaron Springer]

Aaron Springer on January 23, 2009 at 1:28 pm #77033

Yeah, Dubree has been in the weightroom a ton with us. He only practiced throwing about twice before that meet so he is already real excited.
Fresh wanted to gauge his 200m, so he ran that.
I really wish I could of run a 4 there but by the time Stine found out about the meet details it was too late to sign up with AAU and register for the meet.

Today got interrupted and I’m getting tired of it. Had to go help time the swim meet because they didn’t have enough volunteer so I only got some weight work done.

Weights:
Warm Up
Dynamic Flex
7×1 Hang Clean @ 135,135,135,145,145,155,155
5,5,4,3,2,1,8 Bench Press @ 135,135,145,155,165,175,185,45

Put on a bit of weight recently. I’m up to about 155-156 so around 4 pounds more than normal. Parents are gone so I’ve been eating tons of food that my Grandma brings out to me. Much more than normal. I suppose that’s what’s doing it. No noticeable body fat change anywhere, I’m still really cut and skinny.
I imagine once I go back to eating normal it will just disappear and I’ll drop back to about 150-152 where I was hovering beforehand.

Planning on a 25 minute run tomorrow morning. Big basketball game I really want to go to tomorrow night and we will leave like right after school. I don’t think I’ll be taking a rest day this weekend because this week has been sporadic and easy.

[Aaron Springer]

Aaron Springer on January 24, 2009 at 12:58 am #77036

Static Stretching
25 minute run this morning

Man, this whole running in the morning goes completely against my internal clock telling me to stay half asleep until 3:15 when I normally start my workouts.

[Aaron Springer]

Aaron Springer on January 25, 2009 at 9:01 am #77119

CHILLY CHILI RUN!!
A 4.3 mile run around Lake Bloomington in -10 degree wind chill followed by chili and beer at Green Gables Bar and Store.
I personally ran with underarmor and a sweatshirt. My friends, who were going for the least dressed award, ran in shoes, gloves, and high cut mens underwear. I was their emotional encouragement throughout the race.

They did win the award though. Prize was a sweatshirt… and possibly mild hypothermia.

I think this is one of those defining life moments.

[Aaron Springer]

Aaron Springer on January 27, 2009 at 12:19 pm #77189

Good day today. Team workouts are iffy.

Warm Up Jog
Dynamic Flex

Weights:
9×1 Clean Pulls @ 135,135,135,155,155,155,185,185,205
2,2,2,1 Explosive Squat @ 205,225,245,255(Bar start on pins at ATG position. Explode up, slow eccentric.)
5,5,4,3,2,1 Standing Military @ 65,65,95,105,115,125
3×6 Pull Ups

Running:
10 minute fartlek 50m all out, 150 slow jog (Felt really strong on the sprints)
15 minute jog

See what I mean by team workouts?
This was a speed workout today.. I understand the need for general fitness but there has got to be a better way to accomplish it then aerobic work like this. I feel my speed draining away that I worked so hard for.

[Aaron Springer]

Aaron Springer on January 28, 2009 at 3:20 pm #77229

Warm Up
Static Stretching
3x GS Circuit 3-4 mins rest
Cool Down Jog

Shins are feeling good. I feel explosive.

I’m rather tempted to start lifting tues/friday when coach is not there to supervise so I can complex better. Instead of doing lifting+fartlek, I will be able to do lifting+maxV.
But that will only give me 2 lifting days per week..

[premium]

premium on January 28, 2009 at 4:31 pm #77233

how bout you dont fartlek…or just do it so its like maxv by walking the jog part or going real slow as recovery then do the speed part like maxv…

[Daniel Andrews]

Daniel Andrews on January 28, 2009 at 4:40 pm #77235

how bout you dont fartlek…or just do it so its like maxv by walking the jog part or going real slow as recovery then do the speed part like maxv…

He’s an 800m runner mainly. So he needs just a bit of distance work and a fartlek is good for him. It means the run is a little more anaerobic than what a traditional distance run is going to get into.

[Aaron Springer]

Aaron Springer on January 29, 2009 at 2:46 pm #77292

Premium: Partially what Dan said also partially that it is the team workout and I can’t really just say “Hey coach I’m going to go do this by myself.” I respect my coach a ton, even if we may have differing views on GPP.

Today:

Warm Up
Dynamic Flex

Weights:
Power Cleans, 7×1 @ 135,135,135,155,155,175,175 (Hit both 175 real easy)
Bench Press, 5,5,4,3,2,1 @ 145,145,155,165,175,185
Front Squat, 5,4,2 @ 185,205,225(First time FSQing. Felt good, need a little more arm flexibility)

Running:
Stair workout, 6,4,3,2,1
Cool Down

Felt easy. I pushed coach to do the set of 5 in there but no one else is really in shape as well as me. I don’t think coach realizes I’m in pretty decent shape already either. Most of my teammates have only been training for a few weeks now. Where I’m on what? Like 3 months I think.

Next week will be an unloading week in the weight room. Then I’ll be transitioning into a low rep max strength phase. I feel that in Nov,Dec, my progress was slowed because I didn’t take unloading weeks like I should have.

[Aaron Springer]

Aaron Springer on January 30, 2009 at 11:36 am #77321

Good day but taxing.

Workout:
Warm Up
Dynamic Flex
Biking 5x3mins @ ~70% w/ 4 mins “rest”
During rest, 20 crunches, 30 second bridge. Then 2 mins of light medball throws. 1 minute of real rest

1×12 BB Circuit
Cooldown Jog
Static Stretching

Will be icing in a little here. Shins were tight today, not painful though.

Definitely a good workout today.

[Aaron Springer]

Aaron Springer on January 31, 2009 at 5:28 pm #77348

Short day today. Finally got in some real speed work

Warm Up
Dynamic Flex

Weights:
Hang Clean 6×1 @ 135,135,145,145,155,155
Incline 6,5,4,3,2,1 @ 115,125,135,145,155,165
Squat 3,3,2,1 @ 225,275,295,315 (Didn’t struggle too hard with 315)
3×6 Pull Ups

Running:
2x30m Accels
4x10m Flys(Felt powerful, relaxed, kind of just clicked today)

[Aaron Springer]

Aaron Springer on February 3, 2009 at 1:20 pm #77452

Day uno of unloading week.

Warm Up
Dynamic Flex

Weights:
Clean and Jerk 9×1 @ 95,115,135(3 each)
Bench Press 3×4 @ 95,115,135
Pause Squat 3×4 @ 135,155,175(Need more weight. It was flying off my shoulders as I came up)

Running:
6,5,4,3,2,1 on Stair Workout
Cooldown

Stairs kicked my ass. On the last rep of the set of 5 I felt like I was throwing all my energy just to get up the last step. Was a good workout though. Hit the last in 20.4. Staying pretty steady there but I’m not really worried, it’s just nice to have some indication.

[Aaron Springer]

Aaron Springer on February 4, 2009 at 12:52 pm #77515

Light day today.

Warm Up
Dynamic Flex
10×1 minute jump rope 1 min rest
2×8 BB Circuit
Static Stretching Cooldown

Just real light. I’m trying to incorporate more unilateral? exercises for my legs to try to even them out. It just feels like my right leg can’t produce a lot of force unless it is pointed outward, which is consciously a more comfortable position for me.

[Aaron Springer]

Aaron Springer on February 5, 2009 at 11:56 am #77540

CNS Frying day.

Workout:
Warm Up
Dynamic Flex

Weights:
Front Squat 5,4,3 @ 135,155,185
Clean + Jerk 6×1 @ 95,115,135 (2 ea)
Bench 3×4 @ 95, 115, 135

Multi-throws w/ 13lb ball
Hurdle Jumps Circuit
Bounding Circuit over mini-hurdles
10x50m @ ~90% w/ 30 seconds rest.

Run was a kind of accumulation run. Felt pretty good for most of it but form probably got a tad iffy on the end. Team workout.

Leaving for Easter Mennonite University early tomorrow morning. I have an interview for a scholarship there so training will be spotty and iffy for the next few days.

[Aaron Springer]

Aaron Springer on February 10, 2009 at 12:41 pm #77806

Awesome day.

Warm Up
Dynamic Flex

Weights:
5×1 Cleans @ 155,155,175,175,185(tie PR. Felt great)
3,2,1 Bench @ 175,185,195 (tie PR again. Powered through)
3,2,1 ATG Squat @ 275,295,325 (Failed last, got out of bottom almost to half squat then leg gave out so I dropped)
3×8 Glute Ham Raises

Running:
Bleacher Workout (Bleachers this time, not normal stairs)
1×2 mins Bunny Hop Up, Jog Down
2×2 mins Bound Up, Jog Down
1×4 mins Bound Up, Jog Down

I love max strength phase. I like the bleacher work, feels almost like power-endurance having to repeatedly bound up even when your body doesn’t want to.

Couple Questions if anyone wants to give advice:

I’m considering seeing a Sports Therapist to see what’s up with shin splints and such in my right leg. Good idea?
Lifting 2 days a week now during max str phase and adding int tempo on the extra day?

[premium]

premium on February 10, 2009 at 3:20 pm #77818

shin splints= muscle pulling from the bone…wrap it up/ice…should get stronger through out the season….
dont see a problem with int temp

[Aaron Springer]

Aaron Springer on February 10, 2009 at 3:55 pm #77825

shin splints= muscle pulling from the bone…wrap it up/ice…should get stronger through out the season….
dont see a problem with int temp

My shin splints are rather chronic.
I started getting them Sophomore year and had to sit out a bunch of meets because they got so bad. Speed work is really what aggravates them.

That along with all the inconsistencies in my right leg have become a source of worry.
-Excessive rotation on ground contact(leading to much longer contact times)
-Unsteady when squatting higher amounts
-Produces less force
etc etc.

Probably backward rationalizing a bunch of these but it’s been on my mind lately.

[premium]

premium on February 10, 2009 at 3:58 pm #77826

maybe you ab/adductors have a muscle imbalance

[Aaron Springer]

Aaron Springer on February 10, 2009 at 4:12 pm #77827

How would I go about testing for something like that?

I’d really like to correct it myself instead of dropping a few hundred on a Therapist who likely knows much less than people here.

Edit: I think I’m going to create a separate topic on this tomorrow. I’ll get some more video and such.

[Daniel Andrews]

Daniel Andrews on February 10, 2009 at 4:22 pm #77828

Awesome day.

Warm Up
Dynamic Flex

Weights:
5×1 Cleans @ 155,155,175,175,185(tie PR. Felt great)
3,2,1 Bench @ 175,185,195 (tie PR again. Powered through)
3,2,1 ATG Squat @ 275,295,325 (Failed last, got out of bottom almost to half squat then leg gave out so I dropped)
3×8 Glute Ham Raises

Running:
Bleacher Workout (Bleachers this time, not normal stairs)
1×2 mins Bunny Hop Up, Jog Down
2×2 mins Bound Up, Jog Down
1×4 mins Bound Up, Jog Down

I love max strength phase. I like the bleacher work, feels almost like power-endurance having to repeatedly bound up even when your body doesn’t want to.

[b]Couple Questions if anyone wants to give advice:[/b]

I’m considering seeing a Sports Therapist to see what’s up with shin splints and such in my right leg. Good idea?
Lifting 2 days a week now during max str phase and adding int tempo on the extra day?

Therapist is your choice. Intensive tempo won’t be bad, but for you intensive tempo needs to get above 3k in volume. I like 400/800m guys to do 1k intervals for 3k a lot this time of year because I don’t like 800m runners continuous tempo for any great volumes. However those 1k intervals are based off of mile TT or 1600m race times since they are done at 85% of those paces working up to as close to 100%. For instance a 5 minute 1600/mile TT starts at 3:40 pace working to 3:07 pace.

Here are some guidelines I go by for IT sessions for 400/800m runners

200m-300m @85-80% of goal 400m race pace working up to 3k in volume then working on getting pace closer to goal 400m race pace leading into special endurance work I as volume is decreased.

400m-600m @85-80% of goal 800m race pace working up to 3k in volume then working on getting pace closer to goal 800m race pace leading into special endurance work II as volume is decreased.

800m-1K @90-85% of mile/1600m TT pace or race pace (if known) working at 3k in volume and getting the pace closer to mile/1600m TT pace or race pace (if known).

Extensive Tempo can be worked at 5k or 10K pace and can be done at volumes up to 4K and 8K respectively.

This is a lot like Peter Coe’s 5 speed method and I recommend you find one of his books to read. I have a couple on reading list on my site (you don’t have to order), you can use a library I think the library system has at least 1 volume available for statewide loan.

[Aaron Springer]

Aaron Springer on February 11, 2009 at 10:41 am #77852

That’s a goldmine of a post right there. I’m going to talk to Stine and hope that this year we will have distinct mid-distance group with me+jason and maybe a couple more. I don’t want to run LSD during the season.

Ironically enough.. I decided to take a run with the distance guys today.

Static Stretching
Easy 3 miles @ 7:00 per mile
Ab Series
Ring of Fire team push ups
Static Stretching

Tomorrow I’ll hopefully be doing 3x1k. I’m aiming for about 3:20s this time. I mean I hope I have improved that much since November..

Also will hopefully be shooting some more video to get that post up.

[Daniel Andrews]

Daniel Andrews on February 11, 2009 at 4:28 pm #77871

With the ground the way it is I would stay off the 1k course unless footing is good. You can break an ankle on that course in bad conditions.

[Aaron Springer]

Aaron Springer on February 12, 2009 at 7:48 am #77895

Sick today. Been feeling achy for a few days but woke up this morning just terrible.
Weather sucked anyways but I’m still mad.

Today:
Dynamic Flex
Some skipping + light GS

Tomorrow will be team workout so probably some ext tempo or bleachers.

[Aaron Springer]

Aaron Springer on February 13, 2009 at 12:26 pm #77970

Still not feeling the greatest.
Lifted only, not sure if I could handle the impact from sprinting.

Warm Up
Dynamic Flex

Weights:
Hang Clean 5×1 @ 135,135,145,155,165
Incline Press 3,3,2,2 @ 135,135,155,165
Front Squat 3,3,2,2 @ 205,215,225,235
Glute Ham Raises 1×8, 2×4 (1×8 both legs. 2×4 = each leg 4 times, twice.)

Quads might be a little sore tomorrow from the heavy fsqs. Feeling pretty good tonight so I’m on the recovery.

Got the scholarship to Eastern Mennonite University, so I’m pretty sure that’s where I’m going. They have a real small team, 5 guys this year including my brother, I’ll probably write a big long entry about it sometime soon.

FIRST MEET 1 WEEK FROM TOMORROW

[Aaron Springer]

Aaron Springer on February 15, 2009 at 9:47 am #78040

Influenza is killing me.

Easy Dynamic Flex today.

I think I’ve learned my lesson about working out while I’m sick. Weather is supposed to be nice this coming week so hopefully I can get outside and start doing some real workouts.

[Aaron Springer]

Aaron Springer on February 16, 2009 at 11:43 am #78100

Dynamic Flex
Body Weight + Light Jumping Exercises

Wow. Still feel like crap.

Lethargic, fever, wheezing when I breath, coughing/hacking, I felt sore even just doing dynamic stretching… Take a big cautionary step(unlike me, I know) tomorrow and going to the doctor to make sure it’s nothing more than the flu. I feel paranoid but I keep telling myself it’d be better to find out either way than to waste more time that I can’t train. Especially with the first meet coming up.

[Aaron Springer]

Aaron Springer on February 17, 2009 at 7:38 am #78134

Word of the day: Bronchitis.

Doctor put me on antibiotics and told me no training for a few days. I think I’m going to do a warm up tomorrow and some accels. Then progress from there, I don’t really foresee this affecting my race too drastically Friday. I’m only running a 4×2.

[Aaron Springer]

Aaron Springer on February 18, 2009 at 2:58 pm #78215

Felt real flat today, not too surprised. No pop, no strength.

Warm Up
Dynamic Flex
Weights:
Cleans 4×1 @ 115
Snatch Technique work @ 95
Bench 5,4,3 @ 135,155,165

4x35m Accels

My friend is a competitive Oly lifter and is helping me learn the Snatch so hopefully I can get a little more variation in with my Oly lifts. It’s a weirdly fun exercise considering it’s just a lift.

[Aaron Springer]

Aaron Springer on February 19, 2009 at 2:59 pm #78322

Feeling a lot better today. It’s amazing what 3 days of antibiotics can do.

Warm Up
Dynamic Flex

Weights:
Snatch form work. Did 115 easy.
Overhead Squats 2×4 @ 95

Core Circuit + Ring of Fire Pushups

Medball Throws 1×3 each
Overhead back, right arm, left arm, granny throw

Block Starts
6x20m
4x20m races
Cooldown

Felt powerful in the blocks after I got them all set up right. I can keep pace with most all the short sprinters for the accel phase, hopefully my top speed will be a lot higher than other years. We’ll see on Friday.

[Daniel Andrews]

Daniel Andrews on February 19, 2009 at 5:50 pm #78328

What are you doing Friday?

Glad to see you are doing better.

[Aaron Springer]

Aaron Springer on February 20, 2009 at 12:13 pm #78373

I’m only running a leg of the 4×200 tomorrow. We only have 2 chances to qualify for Prep Top this year since Cogdal Relays is after Prep Top(wtf.) Coach doesn’t want to take any chances I suppose. I put myself up for the 4×8 if needed but no word yet so I suppose the distance guys will be running it.

Today:
Warm Up
Dynamic Flex
DynamicF/Form/Mobility Drills(Team)
Got Uniforms+shizz
8x20m relay exchanges
Short BB + GS Circuit

Didn’t push too much today because I was a tad sore from yesterday. Resting up tonight and running 4×2 tomorrow. I’m running with 3 sub 11.3 guys… Yeah, I’m definitely running 3rd leg. Coach will be taking splits and I’d really like to hit sub-24. I think it’s a good chance.

I also think it may be a good thing that I’m running a 200 before anything else this year. I’ve always had trouble pacing my 400 indoors, last year for my second race I split like 27.5/26.5. It’s pretty bad indoors. I’m hoping this will kickstart my “get out fast” on my 400s.

[Aaron Springer]

Aaron Springer on February 21, 2009 at 4:37 pm #78451

Pretty good meet I suppose. Sitting around for 4 hours waiting to run 200 meters isn’t my ideal meet but we made it work. We placed 3rd to a AAA and another AA school. (My school is single A)

Olympia ‘A’ 4×200 approx splits:
Frazier: 24.8
Freshour: 24.1
Springer(me): 24.6
B. Schroeder: 23.7
Total: 1:37.x

I’m pretty happy with how I preformed. I got the baton with BHS about 5 meters in front, caught him off the first turn and got about a quarter the way around when we came onto the second turn, I tucked back in(bad decision) and came out of the turn ending up about a half stride behind him.

Pretty decent for the 2nd 200m in my entire career. Wish I could of been healthy leading up to this meet.

[Aaron Springer]

Aaron Springer on February 22, 2009 at 8:13 am #78482

Things I’m pondering on my off day:

I didn’t feel as if I slowed down at any point on the 200. Felt really relaxed too. How could I feel that way having done absolutely no SE work?

Core is kind of sore even though I’ve been focusing more on it.

I’m considering incorporating a lot more medball work both for active core work and also RFD.
I feel my RFD really needs work considering I put up more in the weight room than anyone else on that relay.

Backing up that last fact, my standing vert is only like 22″.(stand and reach) I can deep squat 315 at ~155 lb bodyweight…

Also, I feel absolutely no shin pain when running with spikes on. No rotation really either, I felt equally strong striding off either leg. Makes me feel better.

[Daniel Andrews]

Daniel Andrews on February 22, 2009 at 3:34 pm #78497

A couple of things.

1. Your time is fine considering your background, facilities, etc. Probably better than expected.
2. You needed an open race at the same meet.
3. 4x200m splits indoors are usually close.
4. Strength is not the single biggest determining factor in developing speed. RFD, impulse, elastic capabilities, acceleration capabilities they are all critical.
5. 24.6 200m split means you have 51s 400m and 1:58 800m potential in those races right now. I don’t know if you have the fitness for those times, but definitely sub 54 and sub 2:05 which would qualify for IPTT meet.
6. Good Job because if each of you take .3s off your times that’s sub 1:36 potential in that relay which is championship quality.

[Aaron Springer]

Aaron Springer on February 23, 2009 at 10:40 am #78522

I agree that I should of had an open race, I really wanted to run the 400 and would of ran the 800 also. But order of events the way it is…
Currently I think I could run high 53s and 2:08-09. I guess we won’t really know though, next meet is in a month…

I doubt I will end up running 4×2 at Prep Top, McDannald comes back from state wrestling and he can pump out a much faster 200 than me. Well not extremely faster, but probably a few tenths.

Today:
2x(2xCircuit) (No rest between sets, 10 mins rest between the larger sets)
Static Stretching

Good day. Pretty tiring, I modified the Circuit a little bit. Added some more stabilization work and made it a little more aerobic. Was good.

[Aaron Springer]

Aaron Springer on February 24, 2009 at 12:34 pm #78602

Crappy day today. Don’t know if it was too much yesterday or I just lost more than I thought when I was sick.
Right hammy is bothering me.

Today:
Warm Up
Dynamic Flex
Agilities(Form Drills Basically)

Weights:(where it gets ugly)
Power Clean 7×1 @ 155,155,155,175,175(f),175(f),175 (Bar got up to catch level on both failures. I just stood there and didn’t snap under. WTF. Felt like a freshman)
Clean Pulls 3×1 @ 205
Squats 3,4,4 @ 275,225,225 (Failed the third on 275… I could squat 275 3 times even like 3 months ago. WTF moment 2)
Bench 3,2,5 @ 155,165,135 (Failed second on 165… WTF Moment 3)

Abs
ROF Pushups
10 minute run
4x50m immediately after.
Static Stretching

Just a terrible day overall. I gotta give credit to coach though, he definitely knows how to train us to keep our form under fatigue.

Starting short runs in the morning tomorrow. Will gradually increase the time and such. May end up being intervals and int tempo later in the season depending on if I get lumped in with distance or not.

Oh one last thing. Our team is ending up going to U-High Invitational on March 7th. Another chance to qualify for IPTT and hopefully coach will have me run the 4.

[Aaron Springer]

Aaron Springer on February 25, 2009 at 12:31 pm #78657

Tiring day today. Woke up hammies still sore.

AM:
Static Stretching
Easy 15 minute treadmill

PM:
Warm Up
Dynamic Flex
Agilities
20 minute bleacher lap run
3x40m accel to 85%
Core Circuit
Static Stretching

Hard PM work out. Do a lap, do a figure 8 on the football bleachers. Got 6.5 sets, was running about 1:45 laps or so. Worked on that mental toughness today and really pushed myself near the end when I was getting real tired.

Tomorrow will be an easy day. Weights + MaxV work quick then off to the Regional Basketball game.

Carpenter(our 300m hurdler) came back today from wrestling. He’s in hella good shape, I think he did almost 7.5 sets. He will probably run 4×4 indoors with us, hoping he breaks 40 outdoor on those 300s.

[Aaron Springer]

Aaron Springer on February 26, 2009 at 2:39 pm #78707

Short day, but pretty decent.

Warm Up
Dynamic Flex
Weights:
Power Clean: 6×1 @ 155,155,155,155,175,175
Clean Pull: 3×1 @ 185
Bench: 3,3,2,2 @ 155,165,175,185
Squat: 4,3,3,2,1 @ 225, 245, 265, 275, 295

Still feel a little weak and less explosive. Didn’t have time for maxV, kind of pissed me off. Probably Int tempo Friday morning.
Basketball team won so short practice again on Friday.

[Aaron Springer]

Aaron Springer on February 27, 2009 at 1:59 pm #78752

Hard day today, I’m a tad sore already.

Warm Up
Dynamic Flex
Agilities
Stairs, Inside this time
6,5,4,3,2 @ 30 per lap (rest as long as the sets take)
1 All Out
2,2,2 @ 51,54,55
Cool Down
Static Stretching

Hit the all out one in 19.6 compared to 20.3 a few weeks ago. Nice little improvement.
Also we did some falling and pushup starts during agilities, I think I am nearly the fastest to 20m on the team. If I could just work on my blocks then I could probably make a little more use of my acceleration.

After tonight, I don’t think I will be doing int tempo tomorrow. Hopefully coach will have us doing starts and I can modify that into maxV. Plus probably some lifting.

[Aaron Springer]

Aaron Springer on February 28, 2009 at 4:10 pm #78786

Shorter day again. But worth it, saw the best possible basketball game I could imagine. Boys won and move on to super sectional Wednesday. I’ll probably talk to the guys and have us all come in for a morning practice.

Today:
Warm Up
Dynamic Flex
Agilities
Speed Ladder (Focus on elastic contact)
Mini-hurdle bounding (Focus on knee drive)
Weights:
Snatch 6×1 @ 95,95,95,105,105,115 (115 was tough to lock out)
Front Squat 3,3,4,2 @ 215,215,225,245 (245 was easy)
Ab Circuit

Going to a weight lifting competition tomorrow with Chris(thrower) and my friend. He shouldn’t have too much of a problem winning, I don’t imagine.

[Aaron Springer]

Aaron Springer on March 1, 2009 at 3:27 pm #78812

No competition today, both of us are sick.
Hopefully just a cold for me. Slept 5 hours this afternoon(with 8 last night.) Sickness is just going around, I’d say easily half of the team is in some stage of being sick.

Taking this weekend completely off. Probably real light Monday, not taking any chances this time.

[GoingsGone]

GoingsGone on March 2, 2009 at 2:36 am #78826

do you guys go to the urbana champaign invite?

[Aaron Springer]

Aaron Springer on March 2, 2009 at 6:33 am #78834

Gene Armor?
If, so yeah our team goes every year. Are you in IL also?

Feeling a bit better today. Still a bit of a fever but ah well, throat is also still sore.

[GoingsGone]

GoingsGone on March 2, 2009 at 6:40 am #78835

yes sir, I’ll be there this year, you?

also hope you feel better

[Daniel Andrews]

Daniel Andrews on March 2, 2009 at 7:57 am #78836

GoingsGone is from Conant HS if I am not mistaken.

[Aaron Springer]

Aaron Springer on March 3, 2009 at 11:00 am #78889

Yeah I’ll be at the UofI invite. Do you have any idea if you go to the big Centralia invite in April? Coach is having us go this year for some tough competition.

Feeling better today. All symptoms are gone except for some chest congestion, just a little wheezing when I breath. Taking some expectorant so hopefully that will be gone within a few days.

Easy day though for my bodies sake. My mind is going crazy though 😛

Dynamic Flex
10 minute easy jog
Static Stretching

[Aaron Springer]

Aaron Springer on March 4, 2009 at 11:33 am #78921

Harder day today than I would of liked. But I’m not going to shy away from a team workout, have to set a good example.

Chest is still congested, felt as if I was having a constant asthma attack throughout the entire workout. Fun stuff.

Warm Up
Dynamic Flex
Agilities
Stair(Inside) 1,2,3,4,5,4,3,2,1 @ 30 sec laps. Rest as long as it took to complete.
6,2,1 quick laps to follow 1 min rest between sets
Cool down jog
Static Stretching

Coach is planning on me running the 4×2 and 4×4 this weekend, I previously assumed I would be running 4×8 and 4×4 but coach told me he wanted me in the 4×2.

I’m almost scared I’m going to be slower due to all the sickness and such…

Side Note: Over the past 3 days I have been sick I have read 46 pages of the famous Lactic Threshold thread over on CF. Real good stuff. I really like the concurrent model but I also feel it wouldn’t apply properly to me as it seems to be built for athletes coming from the 100/200 and moving up to the 400.

[Aaron Springer]

Aaron Springer on March 6, 2009 at 3:43 am #78981

Sorry didn’t get to update last night. Went to boy’s sectional game and they won again so next game is Friday. Short day then too.

Today:
Warm Up
Dynamic Flex
Weights:
6×1 Clean @ 95,115,135
4,4,2,4,6 @ 225,245,275,185,135
Bench 3×4 @ 95,115,135
PullUps 4×4
GHR 3×5

2x20m
5x50m (Felt real flat, probably due to workout yesterday)
Static Stretching

Like I said felt flat. Hard workout, sickness, etc so should of expected. Will update later with what we did after school today.

[Aaron Springer]

Aaron Springer on March 6, 2009 at 3:03 pm #79006

Good day today, pretty easy.

Warm Up
Dynamic Flex
Agilities
“Lucky Number 7 Workout” (All walkback recovery)
7×200 @ 34
7×150 @ 23
7×100 @ 14
Quick ab circuit
Medball Core Work
Static Stretching

Workout was easy so I tried to focus on form the whole time, being tall and not slouching into a quad dominant position like I have habit of doing. Hit some of the 100s really relaxed at mid 12s, there was a bit of wind though. Tried to visualize it as if the second 100 of a 400.

[Aaron Springer]

Aaron Springer on March 7, 2009 at 4:12 pm #79056

Short day today. Boys won again at sectional championship, onto super sectionals next tues.

Warm Up
Static Stretching
Easy 3 Miles
Quick Weights:
6×1 Power Clean @ 115,115,135,135,135,135
2×5 Bench @ 135

Then contrast shower and left for the game. Meet tomorrow, 4×2 and 4×4.

[GoingsGone]

GoingsGone on March 9, 2009 at 5:51 am #79121

saw the results, congrats on 2nd and 3rd

[Aaron Springer]

Aaron Springer on March 9, 2009 at 8:30 am #79132

Thanks man. Was planning on posting about that today.

Went into Saturday with hamstrings and shins bothering me a bit. Warming up helped but no real pop that day.

Results:
4×200, 2nd Place, 1:38.6
McDannald: 24.8
Freshour: 24.0
Springer: 25.1(ouch)
Schroeder: 24.6

Track we are running on has super tight curves but I just didn’t have it today. Focused on form instead of just running. Had same problem in 4×400.

4×400, 3rd Place, 3:42.9
Carpenter: 57.1
Schroeder: 56.4
Springer: 56.2
Freshour: 53.2

Pretty sure I negative split this 400. It was just depressing, I lost my head for the first 100 meters. I was taught to run the 400 as hard 100, float 150, then hammer home. This works for sprinters on my team but I don’t feel it works for me. The best races I’ve ever had were ones where I didn’t think at all and I just ran hard the whole way.
Plus Side: I know I have the fitness to finish off a good 400, if I can just get the first 200 down.

Also, chest still feels funny. It’s seriously like a continuous asthma attack, feels like my airway is constricted but no wheezing, gurgling like bronchitis or pneumonia has. Inhaler doesn’t have much effect so I’ll be keeping an eye on it.

[premium]

premium on March 9, 2009 at 10:03 am #79134

is this indoor or outdoor? have you tried hard 80, fast/relaxed 120, accelerate 50 and then use what ever you have left

[Daniel Andrews]

Daniel Andrews on March 9, 2009 at 11:56 am #79137

The track he ran on looks the same as it did in 1991, 1998, and 2004. I believe its an old mondo surface that is pretty hard, but some areas especially on the turns lack grip even with the best and sharpest spikes. I don’t believe the track has been resurfaced in over 25 years.

[Daniel Andrews]

Daniel Andrews on March 9, 2009 at 12:10 pm #79138

Thanks man. Was planning on posting about that today.

Went into Saturday with hamstrings and shins bothering me a bit. Warming up helped but no real pop that day.

Results:
4×200, 2nd Place, 1:38.6
McDannald: 24.8
Freshour: 24.0
Springer: 25.1(ouch)
Schroeder: 24.6

Track we are running on has super tight curves but I just didn’t have it today. Focused on form instead of just running. Had same problem in 4×400.

4×400, 3rd Place, 3:42.9
Carpenter: 57.1
Schroeder: 56.4
Springer: 56.2
Freshour: 53.2

Pretty sure I negative split this 400. It was just depressing, I lost my head for the first 100 meters. I was taught to run the 400 as hard 100, float 150, then hammer home. This works for sprinters on my team but I don’t feel it works for me. The best races I’ve ever had were ones where I didn’t think at all and I just ran hard the whole way.
Plus Side: I know I have the fitness to finish off a good 400, if I can just get the first 200 down.

Also, chest still feels funny. It’s seriously like a continuous asthma attack, feels like my airway is constricted but no wheezing, gurgling like bronchitis or pneumonia has. Inhaler doesn’t have much effect so I’ll be keeping an eye on it.

Someone should have your guys 200m splits. Stine does a good job with getting accurate splits, but he can’t be taking a billion splits in relays. The problem with your 4×2 was the exchanges there was maybe 1 decent one. Those exchanges probably cost your team about 1s. I wish I videotaped for you, but it was impossible to film and watch my son at the same time or he would have been running the 4×2 as well.

Indoors the goal is to win the break or be sitting in 2nd on the break in the open 400 or the leadoff leg of a 4x400m relay. The other legs need to make up the gap to the next runner in the first 100m and sit for the next 150m or 250m or they have to run their own race managing the distance between them and the leader(s) or keeping those behind in the rear. If you are in the lead, your job is to keep the lead.

[Aaron Springer]

Aaron Springer on March 10, 2009 at 12:07 pm #79203

Premium: It is indoor like Dan said. Also I have tried just about everything but it just seems like whenever the part to “cruise with speed” comes I just lose it. I’m really hoping these 200s are going to give me more of a feel for it so our team can pull out a good time at Gene Armer in 2 weeks.

Dan: Coach hasn’t really had us focus on hand-offs at all, we did once before IVC and that was it. Just open handoffs, I’m hoping he’ll start us switching to blind before IPTT. I’d actually love it if he used blind and deaf(kind of made that up, no verbal cue) especially after the fiasco at State last year. (For those of you reading this, both 4×1 and 4×2 were seeded to medal and both ended up dropping the baton in prelims.
Thanks for the 400 tips, I think I’m just going to have to run it more like a 200 than the 800 I keep trying to conform to.

Great day today.
Warm Up
Dynamic Flex
Agilities
20 minute bleacher-lap (I got 6, a quarter less than last time. And a LOT easier)
Weights:
6×1 Snatch @ 105,105,115,115,125,125(Felt real good. PR btw)
4×4 RDL @ 135,155,155,185
4×4 Incline @ 95,115,115,135
4×5 PullUps with 35lb chain around neck
Extensive snatch technique session with coach Wigginton

Kind of weird getting 1on1 technique help from a coach. Coach Wigginton(I don’t even know if I’m spelling it right) is our hurdles/jumps coach but is really knowledgeable in just about everything. I was pulling a little too much with my arms in the snatch leading to the weight being off balance when I got it above my head. Also worked on dropping under the bar instead of pushing it with my arms. I’m excited, I really enjoy doing the lift and this makes it even better.

Also fully into the power phase I’m going to maintain through the next 6-8 weeks SPP(well at least with the things I can control.)

Boys super sectional game tomorrow. Going to practice in the morning, hopefully it will be nice so we can get on the track.

[Aaron Springer]

Aaron Springer on March 11, 2009 at 4:18 am #79237

Good practice this morning. Jacob Combs and I came out in the rain and practiced at 7 this morning on the track. He is a 400/800/LJ guy on our team. Weird combo I know.

Warm Up
Dynamic Flex
3x2x300m @ 49-50 (4 mins between reps, 8 between sets)
Cool Down

First one came out a little slow at 51 or 52 some but I hit the rest at 50 or under. Was planning on doing 4 sets but we ran out of time. Probably a good thing because my form started falling apart on the last 25m of the final rep.

Real focus here was on maintaining good form, staying upright and letting glutes/hams do the work instead of bending over to push it onto my quads. I felt I did a real good job for almost all of it, real relaxed at about current 800 come home pace.

[Aaron Springer]

Aaron Springer on March 12, 2009 at 10:18 am #79256

Crappy day today. My shins hurt like hell, for absolutely no reason!

Warm Up
Dynamic Flex
Agilities(started hurting here with the skipping and such)
30 mins of knockout(jogging around the court if knocked out. STARTED KILLING HERE)
Weights(fine here, or I was just so angry I forgot about them)
6×1 Cleans @ 135,135,135,155,155,155
4×4 Bench @ 115,115,135,135
4,4,3 Squat @ 185,205,225
3×5 Glute Ham Raise (weird popping feeling in my hamstring on eccentric portion. no pain though)

I don’t know what is wrong with my shins. I can go out and run 6 miles every day on the road but the moment I up the speed my shins start killing. Shoes are new, it’s gotta be a footstrike/mechanical issue. Our track was just resurfaced this summer so it’s definitely not that either.

Lower legs are sitting in a 5 gallon bucket of ice water currently. Eff.

[Aaron Springer]

Aaron Springer on March 13, 2009 at 11:38 am #79309

Liked today’s team workout.
Ran with the distance guys today but it was all good, sprinters did 10×2 on the stairs, I think that would of been too easy on me.

Warm Up
Dynamic Flex
Agilities
12×400 @ 90s(Hit last 5 under 85, last one was 70), 90s rest
Mile Cool Down
Static Stretching
Ab Circuit

I really like the feeling of running more upright with more glute power, on that last one I honestly felt like I was floating down the last 100 just no effort.

Shins were sore today, but no extreme pain like yesterday. Iced again tonight just in case.

[Aaron Springer]

Aaron Springer on March 14, 2009 at 10:17 am #79339

Accel day today. Shins hurt a little.

800m Warm Up
Dynamic Flex
Agilities
8x30m accel on grass
Probably about 350m of various bounding on grass
Weights:
Snatch 5×1 @ 95,105,115,115,125
Bench 5,4,3,1 @ 135,155,175,185 (touched on max strength again)
Split Squats 4×4 @ 115,135,145,155
3xAb Circuit 25 situps, 1 min of each 3 bridges

Loved the split squats. I could really feel my glutes working those. Will probably be sore tomorrow.
Shins hurt a little on grass, even during the bounding.

Considering doing a 2x2x200 split runs on Sunday. Definitely need some work on my 400 pacing.

[Aaron Springer]

Aaron Springer on March 16, 2009 at 11:41 am #79465

Was really excited for the 2x2x200 runs today. Unfortunately, I left my stop watch as school(which is locked) and figured it would be pointless to run them without timing…

Ahh well, this fartlek probably fit better with this last micro anyways.

Dynamic Flex
3 mile fartlek
Static Stretching

Fartlek wasn’t specified intervals, just speed play like it should be. Tired me out good. Glutes are still a tad sore, but I like it. I haven’t been real sore for a while.

Shins were a little sore during the run. No pain though.

[Aaron Springer]

Aaron Springer on March 17, 2009 at 11:15 am #79532

Seems like a sort of intensive tempo lead-in today.

800m Warm Up
Dynamic Flex
Hurdle Mobility
3×100 @ 13.5, 1 min rest
2×200 @ 32, 1:30 rest
2×300 @ 50, 2 mins rest
2×200 @ 32, 1:30 rest
3×100 @ 13.5, 1 min rest
Weights(Weird exercises today, almost like an aux power day):
6×1 Snatch Pulls @ 135,135,145,145,155,155
4×4 Snatch Balance @ 95,115,125,135
4×5 Eccentric Calves @ 115,115,125,125
4×5 Glute-Ham Raises

Hit all the times pretty easy. Started getting a little lactic on the last 200s. No problems on the 100s. Our sprint crew is going to be ridiculous this year, I think both Schroeder and Freshour will hit <11.0x and Frazier, McDannald, and Watts will all be sub 11.3 This is judging from the 100 we did all out at the end which both Fresh and Schroeder hit 11.5 with the next 3 a stride behind.

Man I wish I had that speed, ahh well, when they were dieing away on the 300s and 200s I was lazily floating along.

Health Update: Talked to the doctor and he said I still have some left over inflammation and congestion from the bronchitis-like bacteria. Put me on Prednisone(ooooh steroids) and Advair. Hoping this gets rid of it, maybe I can get back to preforming at full potential.

[Daniel Andrews]

Daniel Andrews on March 17, 2009 at 1:05 pm #79541

2000m of tempo, the times look a bit awkward for my taste. It’s like 10x200m, but I think you should have been at 34s for the 200m intervals and the 300’s at 51s . My guess is you are going to feel it tomorrow. The pacing is too uneven throughout the workout and the one thing that shouldn’t change in a practice session is pace. If it’s tempo, then the pace/tempo needs to be the same across the board, ladders or same distance. This is why I hate ladders that go up and come back down for sprinters. You ran today’s workout at 31s pace per 200m which is 62s 400m pace, so why not 4x400m @ 62s for you (2:04 800m pace which would be perfect for you right now) so understand how to pace that race and 10x200m @ 33s for the sprinters (maybe Schroeder and Freshy can run a 22s 200m sometime this season and should possibly be doing 32s). Intensive Tempo for you is like 800m race pace training when the distances drop below 600m making it specific training, but for a sprinter Intensive Tempo is just general training.

BTW, freshy is toast right now as in not fresh, if he just laid off on training for a week he’d be vaulting 16′ feet again. His vaults the other day weren’t good, either the trip up to Rolling Meadows left him unfresh, his training did, he took the wrong set of poles, he didn’t warmup properly, or possibly a combination of all those things. 14-6 should be his entrance height by now, he was able to come in at 13-0 the summer after his freshman year and he should be at 15-6 on a regular basis especially the days he’s not competing in other events.

The Prednisone and Advair may actually hurt performance.

[Aaron Springer]

Aaron Springer on March 18, 2009 at 11:13 am #79591

Dan: I’m going to have to agree with a lot of what you said there. I’m hoping it will be rectified soon as I talked to coach and he said we would have a dedicated 400/800 group (me, beach, combs, litwiller, etc) this season.
As for Fresh, I don’t think he’s over trained currently but there is absolutely no way his mind was in the vaults Saturday. He bought a crotch rocket about an hour before he left for Rolling Meadows and I am willing to bet that was screwing with his mind during the whole meet.

Long, tiring but good day today.

800m Warm Up
Dynamic Flex
Hurdle Mobility
Agilities
200m Time Trial: 24.8 (no spikes, no blocks)
4 Miles
Static Stretching
Brief GS Work
Extensive Ab Circuit

I was happy with my time trial today. I said I wanted to break 25 before I ran and I did. Shins killed afterward, I’m going to have to start running all my speed stuff in spikes to fix that.

Litwiller clocked a 24.9 right behind me, hopefully he’ll be running more 800s with us this year. Came out as a Freshman last year and second 800 of his life ran a 2:08.

Icing shins extensively tonight. Chest is already feeling better, didn’t get the asthma-y feeling when I started warming up.

[Aaron Springer]

Aaron Springer on March 19, 2009 at 12:49 pm #79647

Good, hard, day. Intensive Tempo I would call it.
IMHO, if I’m doing intensive tempo I would want to do it at a faster pace than this. I think faster pace+lactic will give better results than slower pace+lactic.

800m Warm Up
Dynamic Flex
Hurdle Mobility
Agilities
4×800 @ 2:45 w/ 1 lap jog recovery(blasted with 20mph wind on the homestretch)
1st: 2:46-easy
2nd: 2:47-easy
3rd: 2:44-started feeling it on this one, last 150
4th: 2:50-Pussed out. No excuses, didn’t hit it with 250-300 to go like I should have.
1000m Cooldown
ROF Pushups
Brief Ab Circuit+Medball Work
1×10 Weights Circuit

Didn’t feel good today. Even the 800m warm up left me feeling lethargic. I think it could just be from the long day yesterday, but meds have a side effect similar to what I’m feeling.

Talked to the new trainer today. And(cue shock/horror) he knew what he was talking about. My right foot has some arch issues and he thinks it could be the stem of the problem for the whole leg. Taped the arch and shin and I had a lot less pain today.
Sorry to insult any athletic trainers here, I’ve had terrible luck where I am.

Running 4×800 and 4×400 Saturday. Hopefully not 4×200.
Excited but anxious for first 800.

[Aaron Springer]

Aaron Springer on March 20, 2009 at 10:28 am #79665

Felt lethargic today. More so than yesterday.

800m Warm Up
Dynamic Flex
Hurdle Mobility
Agilities
6x40m Accels
Brief Ab Circuit
Plyos + Speed Ladder Drills(figured we would be done here so I could get some quality lifting in)
Just kidding; 3 miles
Weights:
6×1 Clean @ 135
3×5 Bench @ 115,135,135
2×5 Squat @ 155
2×5 GHR

I’m dead. Shins were ok today, hurt a bit during plyos but the wrap seems to make the pain disappear when we stop.

Hope we don’t do much tomorrow or I won’t feel up to a good run Saturday. Let alone 2.

[Aaron Springer]

Aaron Springer on March 21, 2009 at 6:43 am #79695

Still feeling a bit lethargic. Felt good until after practice.
Practice was 10-12. Spring break started.

400m Warm Up
Dynamic Flex
Agilities
4x40m Buildups
Brief Abs again
Prep Weights for tomorrow:
4×1 Snatch @ 95

[GoingsGone]

GoingsGone on March 21, 2009 at 1:11 pm #79702

best of luck tomorrow

[Aaron Springer]

Aaron Springer on March 22, 2009 at 10:18 am #79718

Thanks a lot, I’m pretty happy with the way I performed.

4×800
Combs: 2:15 (someone spiked him and it pulled off his shoe in the first 200)
Jon: 2:20
Joe: 2:25
Springer:2:10.x (66,64 splits)

This race was HILARIOUS. First of all Combs loses his shoe on the second turn and kicks it off, only to have it hit some kid behind him. Then I get the baton in 7th place and cruise to a 66 first 400 passing 1 team, cruise the next 200 again. Then I come onto my last lap and am rounding the first curve when I honestly think to myself “What am I doing?” I go into an all out sprint and pass 4 more kids in the last 150. It was like they were standing still.

Coach said that I ran a 27 on that last lap.

4×400
Combs: 56.2
Carpenter: 56.2
Springer: 55.8
Freshour: 53.4

Didn’t feel too good on this run. First 200 I was passing a team on the curve only to have this guy run up from behind, push me into lane 3 and split between me and the man I was passing. Totally threw me off focus, but no excuses. Didn’t get out fast enough, again.

Good things today: Finished strong and negative split a decent 800. Learned I race better when relaxed, instead of trying to pump myself up.
I am ahead of last years times by 6 seconds in the 800 and 2 in the 400.

Bad things today: Did not get out hard in the 400. NUTRITION. I need to pack a meal for long meets like this. All I had was granola bars and nutrigrain to last me 6 hours after my first race.

[GoingsGone]

GoingsGone on March 23, 2009 at 1:20 am #79753

Learned I race better when relaxed, instead of trying to pump myself up.

just recently figured this out myself

[Aaron Springer]

Aaron Springer on March 25, 2009 at 12:13 am #79839

Didn’t get time to update yesterday. It’s spring break, I try to stay away from my house as much as possible 😛

Yesterday:
Thought this workout was going to be easy, was a little off.

Warm Up
Dynamic Flex
Weights(terrible idea to do these first):
6×1 Clean @ 135,135,155,155,155,175f
2×5 Squat @ 225
5,4,3,2 Bench @ 135,155,165,175
3×5 RDL @ 155

5×600 @ 2:00 w/ 3 mins rest
2:02
2:02
1:59
2:08
2:15
2 Mile CoolDown/Shakeout
Static Stretching

Looks easy on paper right? Factor in constant 35mph wind with 45mph gusts and you have yourself a much harder session. A few times I started getting lactic after the first 50 trying to accelerate into the wind.

I’ve had TERRIBLE DOMS on my calves after the meet. Nothing else was even remotely sore but my calves hurt so bad. This confused me endlessly, they still kind of hurt. But more stuff is sore this morning after yesterdays workout.

Bought some nice in-soles for people with flat feet over the weekend. Didn’t have ANY shin pain, usually a track workout like that kills them.

[Aaron Springer]

Aaron Springer on March 25, 2009 at 4:55 am #79853

Sore today. Glutes, Hams, Calves and lower back.

800m Warm Up
Dynamic Flex
Hurdle Mobility
Agilities
Plyos/Hurdle Hops/Bounding
4 miles (with the wind. THANK GOD. 40mph this morning)
Ab Circuit
Brief GS Work
Static Stretching

Shins were discomforted during the bounding and such but no stabbing pain. Keep your fingers crossed that these insoles will work.

Soreness is making me angry.

[Aaron Springer]

Aaron Springer on March 26, 2009 at 5:15 am #79907

Still sore. Below calves, lower back.

Looooooong day.

800m Warm Up
Dynamic Flex
Hurdle Mobility
Extended Agilities
3 Miles
4x50m buildups
3x50m buildup into 50m sprint
Weights:
6×1 Snatch @ 95,95,115,115,125,135(PR but ugly)
3×5 Front Squat @ 185,195,205
3×5 Standing Military @ 75,85,95
3×10 Reverse Hyper
3×5 PullUps

Soreness is still making me angry. I’m attributing it to the jump in volume over the past 2 weeks since we are able to get outside.

I’m running the 4×400 at IPTT(basically indoor state) this Friday. Followed by a 400 on Saturday at ISU. Definitely going to take a rest day Sunday.

[Aaron Springer]

Aaron Springer on March 27, 2009 at 5:17 am #79957

Calves are still a tad sore.

800m Warm Up
Dynamic Flex
Hurdle Mobility
Extended Agilities
3x40m buildup
Ab Circuit
Easy 2 Miles
Static Stretching

Easy day to recover for tomorrow. I’m excited, only one race, I don’t want to hold anything back tomorrow.

[Aaron Springer]

Aaron Springer on March 28, 2009 at 5:17 pm #80052

Wow. Just got done, 4×4 started heats at about 12:30AM. Some girl broke her femur(FEMUR! WHAT ARE THE CHANCES!??) in the long jump and delayed the meet hours. Also, possibly the most disgusting even I have ever witnessed.

Combs:56.2
Springer:55.1
Carpenter:55.4
Freshour:52.7
Total: 3:40.07 FAT

Happy with HOW I ran, not really the time though. But taking in circumstances, I won’t complain.

Ran really aggressively, gained about 5m on the next runner and attempted to pass him 3 times he surged each time and finally had a stronger kick than me at the end, still gained us position in the race though.

Waking up in 4 hours and boarding a bus to ISU for a meet. After tonight coach is basically letting us run whatever we want tomorrow, 55 and a 200 split here I come. 🙂

[Daniel Andrews]

Daniel Andrews on March 28, 2009 at 5:46 pm #80056

Since I am in the mood for naming names, here are ASprings workout partners featured on DyestatIL

https://www.dyestatil.com/?pg=dyestatil-2009-Indoor-part-2-09-INDOOR-CLASSIC-Indoor-Classic-Tales

I can’t wait to hear you break 7.00s for 55m tomorrow either after 4 hours of sleep.

[Aaron Springer]

Aaron Springer on March 29, 2009 at 8:47 am #80077

Hahaha I read that article at Fresh’s house a few minutes ago. Written pretty well.

And no luck on the 55 today got completely screwed IMHO.

So I’m set in the blocks for the 55, first time ever using blocks at a meet(sad huh?), running on no sleep. Leg twitches and kind of runs through the arms. Feet don’t leave the blocks, shoulders don’t move, head doesn’t break the line. I’m expecting the starter to have us stand up anyways and reset us because he probably saw it. No luck, wait there for half a second or so and then hear the gun, I get a good start and hear the gun again.
I don’t know how that can be considered a false start but it put me in a bad mood for the rest of the meet.

Distance Medley Relay(4th out of 24)
Fresh:54.6
McDannald:24.8
Springer:24.9
Petersen:2:10.x
Total:~3:54

Got out strong, caught U-High(rival school) and passed him in the last turn. Good race.
ISU’s track as previously stated is not fun to run on. Cut .2 off my time here from a few weeks ago; once again considering circumstances makes me happy.

Indoor Recap: That was our last indoor meet, first outdoor is Metamora invite on the 7th. Indoor this year wasn’t very good for me. I feel my fitness is better than ever before as my 800 shows but the 400 is lacking, I ran a 54.8 as a Sophomore at IPTT. This is bugging me but I’m trying not to get down on myself about it. I got on myself all last year about my times and it only made it worse.

I find it so odd that I’m much faster, more fit, loads stronger, and yet I’m putting out higher times in the 400. The only thing I can think of was that all Sophomore year I trained with the sprinters in a short-long while this year I’m training with the distance crew in a more long-short tempo program.

Enough reminiscing, outdoor track is here and I’m ready to kick some ass.

[Aaron Springer]

Aaron Springer on March 30, 2009 at 1:30 pm #80118

Dynamic Flex

Like doing just a little bit on my off days. If I don’t, I come back feeling kind of stiff and get tired real easy.

Also, 4×2 anchor, Schroeder, strained his hammy for the second time this season at IPTT. He pulled it last year 3 days before state. Coach has been doing a lot of static partner stretching with him this season and I’m almost afraid that it’s making it worse, not better.
Guhh, read a lot about treating hamstring injuries this weekend, just wish I could help him out. But I’d rather not sound like a pretentious jackass.

I apologize if you don’t want to hear about my team. I consider track a team sport while I’m still in high school and I really like the aspect of winning meets and such. So every varsity runner is important to me and I’ll probably mention them all through the course of the log.

[Daniel Andrews]

Daniel Andrews on March 30, 2009 at 5:59 pm #80143

A couple of things. Brady is going to be fine, his biggest problem is his tendency to over push in races that culminates into him trying to pull at maximal velocities. I am actually surprised this has never been one of Freshy’s problems either as when he was younger he would mechanics would resembling pulling especially when he was behind someone in a race. It actually happened once to Freshy his sophomore year trying to run down Tremont’s Pfledrer in the 4×1 at the small school invite if I recall correctly.

As for your concern about your 400m time. Looking over your workouts, there is not much pacing. Even though your 800m time was a new early season best it could have been faster probably 3-4s faster since you negative split the race. Metamora is typically a bad meet to try anything new in terms of race distribution so just do what you normally do. However, this might be a good week to cut the weights. Do them tomorrow (monday) and then ask coach if you can let them go for the rest of the week just to see if there isn’t some residual fatigue from your lifting and replace it with some light multi-throws work. A week off isn’t going to affect things in the grand scheme of things so there is no worry about peaking, but if you improve your 400m time by anything greater than a 1-1.5s you are looking at some very high fatigue levels from your previous workout sessions. Which means you may need to start looking at backing off of volumes overall in training now. I typically was still building volume through mid April until I saw the first big drop in 200m times in the girls (usually the 2nd week after Metamora), but for you since the season is one week longer I would prefer it after the NCHS meet. So the question becomes can you drop volume 2 weeks earlier than you should if what I suspect is correct? That answer is, I really don’t know. I am positive you can hold fitness and maintain strength for 8-10 weeks with minimal work and the race load you will have, but will that mean you come close to achieving 51s and 2:02 in the 400 and 800 which is what bothers me.

[Aaron Springer]

Aaron Springer on March 31, 2009 at 12:15 pm #80165

I’m going to back off weights until next Wednesday after the Farmington meet. I really dislike the idea of backing off of volume this early but having 3 meets a week is going to make it impossible NOT to.
Also, no meet this weekend, so I was kind of thinking about doing 2 split 300+150 runs. Partially to help with the pacing and also to kickstart speed endurance before we get into meet workouts.

Kind of off today, weekend probably took out more of me than I thought.

1200m Jog
Dynamic Flex
Agilities
8×400 @ 80, w/ 90 rest
1600m cooldown

Weights:
5×1 Cleans @ 135 (ended cleans with a 1×3 as fast as possible)
3×5 Bench @ 135,145,155
3×5 Squat @ 205,225,235
2×5 GHR (Was going to do 3×5 but hammy started pulling a little more than I would of liked)
3×5 Pullups w/ 35lb chain

Like I said, felt kind of flat and got tired pretty easy today. Sleep schedule was so screwy over the weekend due to IPTT so it could be that. Could also just be the 2 meets, 1 day thing.

Weather is looking bad tomorrow so probably a pool workout and some general strength stuff.

[Aaron Springer]

Aaron Springer on April 1, 2009 at 11:09 am #80206

Weather turned out pretty nice, stopped raining about an hour before practice and the sun come out.
How convenient.

1600m Jog
Dynamic Flex
Hurdle Mobility
Agilities
3 Miles
Bounding/Box Drills
Ab/Medball Work

I’m starting to really like the box work we do. It’s not physically demanding but it really takes coordination and challenges us to move and explode in way we’re not used to. I, and a lot of other team members, still have times where we will mess up the rhythm we were supposed to have over the set of boxes.

[Aaron Springer]

Aaron Springer on April 2, 2009 at 10:17 am #80275

Awesome day today. No matter how painful it was at the end.

800m Jog
Dynamic Flex
Hurdle Mobility
Agilities
3x2x200m @ 27.5, 30 sec rest between reps, 10-15 between sets.
26.6/28.1
27.6/28.x (Don’t remember this set too well.)
27.6/27.2
1600m CoolDown
Static Stretching
Multi-Throws 2×3 OHB, BLF, Smash, 1×3 each arm

Felt real relaxed on all the runs. Probably too much so, I have trouble tapping into the speed I know I have for the first 200. I finally did it on the final 200 of the last set and ran with all I had at that time. I know I have the speed and endurance for 53s right now I just have to keep my mind in the first 150 and take it out hard.

That workout is killer. Thought I was going to puke after the third one and I never puke. I was with 3 other guys(Grieder, Fresh, Beach, Carpenter) and we just kept telling each other, “This is what’s making us better. Think about State Finals.” Only way to get pumped when you’re dragging yourself off the ground after 30 seconds rest trying to run another.

Probably changing Saturday’s workout to a MaxV form. Maybe some Sprint-Float-Sprints. Weather looks bad again tomorrow so pool possibility.

[Aaron Springer]

Aaron Springer on April 3, 2009 at 9:51 am #80330

Long day today.

1600m Jog
Dynamic Flex
Hurdle Mobility
Agilities
4 Miles
Static Stretching
HurdleHops/Bounding/Plyo Work
Long Ab Circuit

Higher volume day but I kept up with all the pure distance guys the whole time.

I’ve decided on a plan to deal with the psychological aspect of the 400. I’m starting a word-association/self-cuing program to help me out. The three phrases are “Tap in”, “keep’n”, and “dial-it-up.” Currently they hold a little meaning to me but not as much as they will eventually.

“Tap in” is a cue for the first 100 to get into speed. I’m hoping to associate it with a real fast pace by cuing myself during speedwork in practice.
“Keep’n” is to cue speed maintenance over the back stretch while still relaxing. I cue myself on tempo and long runs where I want to slow down but need to keep pace.
“Dial it up” will be coming into the last turn to push all out. I’ll be associating this using the last few reps of a hard tempo workout, or the ending of a long run if we pick up the pace.

This may seem a little bit out there for some of you but I hope this will become a way that I can deal with the psychological aspect and help me reach my physical peak. I’ve only really run the race I know I can once in my life when I was a Sophomore. I still remember it and I’m hoping to recreate that multiple times throughout this year.

[Aaron Springer]

Aaron Springer on April 4, 2009 at 3:09 pm #80385

Feeling iffy today.

1600m Jog
Dynamic Flex
Agilities
2 Miles
800m Sim(30s 200, 1:30 400, 30s 200)
Probably came in around 2:50, will explain later.
1 Mile cooldown

So my left Achilles was oddly sore last night and today during warm-up it kept getting worse and worse until I was getting a rather sharp pain as I extended my ankle while jogging. I decided to go ahead and try the 800 sim anyways and trying to up the speed just killed it. Limped my way around the last 200.

I iced right after practice and self-massaged a little, it feels like there is a little fluid surrounding it but it’s not overly swollen. Take tomorrow off and then ibuprofen, run, and ice Sunday.

Bought some Beta-Alanine today. Taking 1g 3 times a day until early May when I will up it to 1.5g 3 times a day.

[Aaron Springer]

Aaron Springer on April 6, 2009 at 8:28 am #80543

Planned a 3 mile fartlek yesterday but didn’t want to aggravate my Achilles.
Kept it light today.

Dynamic Flex
2xCircuit no-rest
Static Stretching

Achilles is weird, it doesn’t hurt at full plantarflexion and neither does it hurt fully dorsiflexed. It kind of hurts in the middle of the range but while I’m extending my ankle. Not really right in the Achilles but the muscles surrounding it.

Took some ibuprofen, now I’m going to ice-bathe lower legs.

My Advair ran out the other day and I’ve had shortness of breath since. Talking to the doctor and I might be getting put on Advair indefinitely. Maybe my asthma is returning or something, I haven’t had problems with it in years though.

[Aaron Springer]

Aaron Springer on April 7, 2009 at 4:50 am #80628

Went to the doc this morning. Thank God my mom works there so we haven’t had to pay a million dollars each time dealing with this crap.

Doctor thinks that the bronchitis flared up my asthma along with the cold weather and tree pollen allergies I have right now. Basically a bunch of little things combining together to make it a pain. Put me back on Advair and I’ll continue taking that probably throughout the rest of the season.

Took a peak flow breath test. When off of the Advair my lungs had a peak flow HALF what a normal person my size should.. That can’t be conducive to my running.

[Aaron Springer]

Aaron Springer on April 7, 2009 at 10:12 am #80648

Freezing out today. Was snowing a bit while we ran.

800m Warm Up
Dynamic Flex
4 Miles
Ab Circuit
Ring Of Fire Pushups
3×3 4kg medball throws OHB, BLF, Each Arm Shot Throw

Achilles started flaring up near the end of the run. Will ice tonight.

I honestly hope the meet gets canceled tomorrow. For the sake of the sprinters and also because it just plain isn’t fun running in low 30s weather…

[Aaron Springer]

Aaron Springer on April 8, 2009 at 12:31 pm #80798

Meet got canceled today. Not too surprised. Thursday I’m either running 800/4×4 or 400/4×4, either of which I will be happy with. Not sure about the competition there.

Today:
400m Warm Up (Got sidetracked with the trainer)
Quick Dynamic Flex
2 Mile Rabbit Run
2 Mile Cooldown

Quick Weights:
3×2 Cleans @ 115
2×3 Squats @ 185, explosive
2×3 Bench @ 135, explosive

Rabbit run went pretty good. For non-distance guys: it’s a continual run where in the 150m before the 400m finish any runner has a chance to start an all-out sprint to the finish. I came in first or second on almost all of them. Beach was the only real competition. He’s a 4/8 runner and yet last year ran a 23.5 with no blocks in a screw-around meet. Always fun to run against.

Achilles still bothering me a bit. Got some weird tape job that helped a bit today. Thank God we have a knowledgeable trainer now.
Achilles doesn’t hurt when sprinting, only walking/jogging.

[Aaron Springer]

Aaron Springer on April 9, 2009 at 10:09 am #80872

Had the State WYSE competition today so a bunch of sitting around.
Placed 4th so I was rather happy.

Felt like I had a ridiculous amount of energy during practice because I had done anything all day. But I was mentally exhausted, still am somewhat.

Static Stretching
4 Mile Run
ROF Pushups
Ab Circuit
More Static Stretching

Running the 400/4×4 at the quadrangular tomorrow. Not a big meet but I’d like to pull out some decent times.

Felt really good on the 4 mile run, it was a good bit faster than normal and it felt great still. It seems like I feel less used up after running 4 miles as opposed to jogging/slow running 4 miles.

Better Training For Distance Runners, Running for Fitness, and Speed Trap all got delivered to the library today and I picked them up. I’ve got enough reading material for a few weeks now. Haha

[Aaron Springer]

Aaron Springer on April 10, 2009 at 1:56 pm #81032

PUMPED. That’s all I have to say after this meet.
Went into it feeling tired and kind of off.

Open 400(Third Place):
53.8(ALL TIME OPEN PR)

4×400(Second place by .9):
Beach: 53.8
Springer: 52.8(ALL TIME PR BY .3!)
Grieder: 55.x
Freshour: 52.1
Total: 3:33.8

See what I’m excited about?
First outdoor meet all year and I’ve already broken all 400 PRs that I set last year.

Both 400s felt great, cued myself with the “tap in” for the first 120m and “dial it up” at around the 250 mark. One huge change from last year: I didn’t attempt to relax the back 100m at all. I think that’s really what shot me up.
Coach said I came around low 25s in the open for the first 200 split. No idea about the relay but I gained on the guy that placed first in the open 400.

Other Studly Performances from our Team:
Petersen: 800 in 2:07 with more in the tank
Carpenter: 110HH 16.0(This kid is a stud. He’s only 5’7″ and straight kills the hurdles)
Watts: 23.2 open 200

Will be running 4×8, 4×4 and maybe a open 4 or 8 on Saturday. We’ll actually attempt to win this meet probably.

[Daniel Andrews]

Daniel Andrews on April 10, 2009 at 3:32 pm #81051

Great Job, I think it is safe to assume you were a bit more fatigued from your workouts than you thought. You should be able to get 2 nice macrocycles in before sectionals. If I were you, I would ask coach to put you in both the open 4 and open 8 since it is a big meet with both genders and fresh/soph relays which gives you a lot of recovery time if you feel up to it. If you guys want to win to meet, you put the best possible point scorers in the open events they can score at and load the fresh/soph relays because they are easy points even though Oly is the 2nd smallest school in the meet. A 52.8 and 2:04 should score against those schools this early. BTW, with Diddy likely running the 3200 who is going to be in 4×8 besides yourself and beach?

[Aaron Springer]

Aaron Springer on April 11, 2009 at 5:27 am #81086

Well contrary to what I thought, and wanted, I will only be running the open 800 and 4×400 tomorrow. Coach doesn’t want to field a true varsity 4×800 for some odd reason..

Grant and Combs should both be running 4×8 but both are also injured indefinitely. Grant got x-rays for his ankle today and Combs has some odd problem with his heel that the doctor doesn’t know what to do about.

Recovery Day:
800m Jog
Dynamic Flex
Agilities
4 50m Build-Ups
20 min easy jog
Weights:
Bench 2×5 @ 135
Front Squat 2×5 @ 115
Split Squat 2×4 @ 115
3×1 Snatch @ 95
Static Stretching

I really need to sit down and look at the schedule and plan out my weight lifting routine up until State. I’m thinking I will probably lift Monday and Weds so that will give me no weights Friday so I should be good to go for Friday/Saturday invites.

[Daniel Andrews]

Daniel Andrews on April 11, 2009 at 7:43 am #81094

I prefer a two day a week weightlifting schedule. In the early part of the season adding a 3rd day is fine. I would try to stick basic themes everyday in training and if weights don’t fit that day don’t do them.

The reason why coach Stine doesn’t want to run strong varsity relays and I agree with this decision is that open event points only take 1 individual and it allows him to load fresh/soph relays giving them valuable experience. He still needs to field varsity relays with a chance to score if he can. He has about 14 runners to choose from to still field a 3:36-3:38 4×4 which should still score points.

[Aaron Springer]

Aaron Springer on April 12, 2009 at 10:26 am #81205

Alright day today. Didn’t expect any huge PRs due to lifting last night.

Open 800(7th):
2:07.8

Went out a little too easy, about 61 or 62, when I feel I should be around 59 pretty easily right now. I was pacing myself off a Eureka runner who puts out consistent 2:04s, bad idea. He wasn’t feeling it. Kicked real good though so that’s a plus. Started at the 300 mark and went from 11th to 7th place.

4×400(2nd):
Beach: 53.2
Springer: 53.4
Grieder: 55.x
Freshour: 53.0
Total: 3:35.x

Didn’t run as well as Thursday but still within what will keep me happy. First 100 didn’t get out hard enough, no one to chase like there was Thursday. Also didn’t cue myself, just lost my head first 100. Came home hard though.
Good enough to get second at a big invite like Metamora, so I’ll take it.

Calves really bothering me after both races. Soleus/Achilles area still. Maybe body is just getting used to stretching them more often. Iced earlier.

Notable Performances:
Beach: 2:07 in open 8 also
Dubree: 54’8″ and 140′ in shot and disc. 54’8 is PR by 1 ft.
4×200: 1:33.x was smokin’
Huffington: Freshman kid never ran track before. Opens with a 55.9 split in the 4×400. Fresh/Soph 4×400 tradition continues. 🙂

Centralia next weekend! I’m pumped. Huge single-A meet. See how we stack up against our competition at state.

[Daniel Andrews]

Daniel Andrews on April 12, 2009 at 3:23 pm #81227

Good job, however never go in basing your strategy on another runner, unless he’s the only one who can beat you. 61-62 means you are going to come back in about 65-66s unless you are a sub 1:58 800m runner. The most important part of the 800m race is put yourself onto the pace necessary to achieve your race specific goals. You have to try get yourself out in 58-59s and get used to that feeling to get into the sub 2:04 realm. If you go out in 58s and lose it at the end but still come back in 67s you still will likely have PR’d. Some coaches look at a 9s split as a problem, but anything under 10s (12s is were it becomes borderline) means the race was still managed effectively and the split gap can be narrowed while keeping the same time for the first lap. I start to get worried as a coach when I see the 4-5s gap, because it either means you peaked or you haven’t and we have to see how much faster you can go on the first lap. Running with a 5s gap at 58-59s is 2:03-2:05ish and that’s right in the ballpark of were you could be. Again I think this comes back to pacing in practice.

Relay splits are tough to gauge because of so many variables between meets.

Hit the weights again, monitor performance in relation to fatigue from workouts.

[Aaron Springer]

Aaron Springer on April 14, 2009 at 10:09 am #81428

On the pacing issue, I’m going to talk to Teedo and Coach and try to get me and Beach running a few 200s at first lap pace after our long runs during the week. I’ve always been bad at pacing in a race, Jesse was the same.

Bleh, tiring day today.
In the pool due to crappy weather.

Few Warm Up Laps
5×2 mins hard, 2 mins easy (running in deep end)
5×30 secs sprint, 30 secs easy(see above)
20 mins water polo

Weights:
Step Ups 3×5(each leg) w/ 60,70 lbs
Standing Military 3×5 @ 75,85,95
5 Dragon Flags
2×3 OHB, BTF w/ 9lb ball

Meet tomorrow. 4×8,4×2,4×4, hopefully it won’t be canceled. Weather will be crappy and I’m real tired from today so I’m not expecting anything.

[Aaron Springer]

Aaron Springer on April 15, 2009 at 1:33 pm #81546

Pointless meet. U-High didn’t bring their A-team for fear of injury(doh) so we had no competition.
I found myself regretting saying the I hope the meet happens.

Temp: 30s w/ windchill in 20s
Misting lightly for a good portion
15-20 mph constant wind

4×800(1st)
Split 2:24
Got the baton 100 meters ahead of anyone… No motivation to run really.

4×200(1st)
25.x
Hahaha. All I have to say about this. Blind handoffs are not my thing. I think I could go high 23s if I was decent at handoffs.

4×400(1st)
55.0
Ehhh. Thought I was going a lot faster than that, but once again, got baton about 25 meters in front. Ahh well, pacing work definitely needs to be done. I can’t run good if I don’t have someone to chase.

Centralia is moved to Friday due to forecasted rain on Saturday. They set the meet to start at 3pm, but that early we won’t be able to make. Coach emailed and asked them to start it at 4 so we would be able to attend. I hope to God they do.

I’m sore and tired right now.

[Matt Norquist]

Matt Norquist on April 15, 2009 at 1:43 pm #81553

Based on your splits and times last week, this week’s meet tells me you were taking it way too easy. That is a real temptation in po-dunk competitions, but back when I ran competitively, I always used the little meets as a chance to work on experimentation. Rather than jogging a 2:24 – you could have gone out at that 59 you were talking about and then held on. Or you could have done negative splits and run a 70 and tried to finish in a 60. Same goes for the 400.

Little meets are a low pressure opportunity to test your limits.

PS – With a 53.xx 400m, you should have capacity to run 2:02 or 2:03. If you can get that speed to 52.xx you should be able to crack 2:00.

For future seasons, and based on your workout routine, you might want to up your running volume and also do some more pace work to prep yourself for quick times. At this stage, your best bet will be lowering your 400m time, but for future, you could better manage your volume in early season.

[Aaron Springer]

Aaron Springer on April 15, 2009 at 1:51 pm #81557

Based on your splits and times last week, this week’s meet tells me you were taking it way too easy. That is a real temptation in po-dunk competitions, but back when I ran competitively, I always used the little meets as a chance to work on experimentation. Rather than jogging a 2:24 – you could have gone out at that 59 you were talking about and then held on. Or you could have done negative splits and run a 70 and tried to finish in a 60. Same goes for the 400.

Little meets are a low pressure opportunity to test your limits.

PS – With a 53.xx 400m, you should have capacity to run 2:02 or 2:03. If you can get that speed to 52.xx you should be able to crack 2:00.

For future seasons, and based on your workout routine, you might want to up your running volume and also do some more pace work to prep yourself for quick times. At this stage, your best bet will be lowering your 400m time, but for future, you could better manage your volume in early season.

Hi Matt,
Nice to know some people actually read this. 😛

Unfortunately since I’m still in high school I really don’t have control over any workouts besides the weights. I’d love to experiment on myself with workouts and different plans but until next season I’m under my coach.

Good advice about the Open meets. We have 2 or 3 left and I’ll definitely use those to experiment with.

[Daniel Andrews]

Daniel Andrews on April 15, 2009 at 2:12 pm #81564

Aaron:

Matt is right on and reinforcing the things I’ve been telling you at least with pacing and the first lap in the 800m race. At meets like this it isn’t bad to do a 1600m or even a 3200m/400m combo with Illinois’s meet structure. Right now hitting a 58-59s first lap probably should be your priority and since you split a 55s in the 400m you should able to hit 59s even in a low key meet. You can’t change what coach puts you in and I doubt Lincoln or Clinton offered any competition at all to you or U-High. Personally I see you running way too many relays and mentally relays are not as demanding as open events to keep your mind in it if you have a big lead. In fact, grad a buddy next time out before the 800m and give him a stop watch, You should want splits like 28-30-32-XX for every 200m. Even if you run a 34s on the last split you’ll be at the 2:05 range.

Another thing since I have a lifetime of experience running on Clinton’s track, the wind will always be a problem at that track and on its worst day its 2x as bad as Olympia with the wind. However, I ran a 58s 400m at age 31 on a windy day with no spikes and sweat pants on that track in a time trial, my goal for that day was 59s. If you set your mind to the time you need and can feel the pace it comes as no problem.

[Nick Newman]

Nick Newman on April 15, 2009 at 2:22 pm #81567

I read it too Spring ;), distance is just not my thing at all! You and Daniel are teaching me some stuff though…

[Daniel Andrews]

Daniel Andrews on April 15, 2009 at 2:31 pm #81569

My gifts at teaching distance runners ends at 800m. I think I am pretty good with milers too, but above that, I am usually bribing kids to run with donuts.

[Aaron Springer]

Aaron Springer on April 16, 2009 at 9:55 am #81619

Dan: You’re scaring me with that 2-mile talk. Haha, I haven’t ran over an 800 since 7th grade.
Nik: Good to know man. I’m still trying to learn as much as I can, about every part of track and field.

On that note I’m about a quarter way through Better Training For Distance Runners. Amazing book! And I haven’t even actually got into training, only the chemical and physiological adaptations. It’s pretty sciency, so I’m happy I took Adv Chem and Adv Physics last year.

Hard weights day today.
1600m Warm Up
Dynamic Flex
Hurdle Mobility
4 Miles
2×200 @ 29 (pacing work, already felt like I was in this speedband, bumping down to <= 28 from now on)

Weights:
2×1, 2×3 Cleans @ 165,165,115,115 (Sets of 3 were FAST)
3×4 Bench @ 135,145,155
3×4 Squat @ 205,215,225 (explosively)
2×5 Superset of: Wide Grip Pullup and Chin-Up
5 Dragon Flags(slow as possible)

Static Stretching

Well I'm kind of disappointed, we can't make it to Centralia at all. Looks like this is going to be a hard training week from now on. Workout tomorrow, and I'll probably do my own workout on Saturday.

Don't know if I should lift Friday. Will probably just do some medball throws instead of a full routine.

[Aaron Springer]

Aaron Springer on April 17, 2009 at 9:19 am #81686

Sore, right hamstring and left a little bit. Not terrible but I could feel it while running.

1600m Jog
Dynamic Flex
Agilities
8×300 @ 57,57,57,54,53,50,44 w/ 300 jog between (Goal time: 55)
2 Mile Warm Down
Static Stretching
ROF Pushups

Couldn’t get pacing down for the 300s, it was weird for the first 3 like that speed was avoiding us. Killed the last one, came around the first 100 in 17 and picked it up a bit for the second, then all out last 100. I should of just seen what I could do all out from beginning, sub-40 I’d imagine.

Centralia is gone, we have a meet in Pano(Panno,Paino, idk) Saturday instead. Big invite also I guess so not a problem.

[Daniel Andrews]

Daniel Andrews on April 17, 2009 at 1:29 pm #81699

Sore, right hamstring and left a little bit. Not terrible but I could feel it while running.

1600m Jog
Dynamic Flex
Agilities
8×300 @ 57,57,57,54,53,50,44 w/ 300 jog between (Goal time: 55)
2 Mile Warm Down
Static Stretching
ROF Pushups

Couldn’t get pacing down for the 300s, it was weird for the first 3 like that speed was avoiding us. Killed the last one, came around the first 100 in 17 and picked it up a bit for the second, then all out last 100. I should of just seen what I could do all out from beginning, sub-40 I’d imagine.

Centralia is gone, we have a meet in Pano(Panno,Paino, idk) Saturday instead. Big invite also I guess so not a problem.

A couple of things and I hate being critical in a harsh manner. The 300’s pace was too slow. They should have been 44-45s from the get go. You did mile pace and you aren’t a miler. I imagine you would have been able to do 5 or 6 them at most around 45s and that would have been perfect.

Now if you were doing these for conditioning and not pacing then fine, but I would have continued to do more of them at 55-57s which is just fine because 10-12 reps or 3000-3600m is good conditioning at mile pace for an 800m runner. A word of caution, when you are pacing as a workout you’ll never need to go all out and finish 12s faster than your first rep, you’ll be going all out on your last reps to just finish within the time you had set. If you are conditioning as a workout then you should never go all out at all don’t fall into the temptation of going faster when the temptation should be to do more.

I really think you need to sit down and put some reflection into your workouts as well in this thread. Reflect back each Sunday night on what occurred the previous week. Log those reflections here as another reference point for yourself and us to see how you are growing and learning to run and train for your event.

[Aaron Springer]

Aaron Springer on April 18, 2009 at 10:08 am #81748

I agree with many of the things you’re saying. I would of preferred faster 300s but Stine was gone and Todd was trying to coach LJ and run sprinters workouts so Teedo had to lump us together.

It seems like almost all the work we do is for conditioning, I assumed that yesterday was no different. With kids coming into the season having not ran since last Spring, there isn’t too much you can do; as I’m sure you know.

I like the idea of the reflections. I’ve been reading a lot and trying to figure out what fits in with my ideas and what I would train best under. Definitely have some comments about that Sunday.

Didn’t feel good today. Right hamstring still a bit sore, kind of tired.

Brief Warm-Up
Easy 3 Miles
Tons of 4×200 handoffs.
400m Cooldown
Static Stretching

Running 4×8,4×2,4×4 at Pana(ahh) tomorrow. Freshour is out, torqued his knee in discus and is taking it easy. Thus probably won’t PR in either 4×2 or 4×4, 4×8 however will be coming in for a huge PR this year probably.

Me, Beach, Combs and Gordon will be running 4×8. Gordon hit 2:12 yesterday at a Frosh invite so hopefully he can still drop some more. Combs ran a 2:15 when it was so nasty out. Together I hope we hit under 8:40 for a first time together.

[RussZHC]

RussZHC on April 18, 2009 at 12:24 pm #81754

Not quite a “newbie” to the site in general but only recently found your training journal and think it is one of those interesting hidden gems.

For myself, in addition similar sentiments as Nik (in my case I kind of run out of “knowledge” away from short sprints or hurdles), I find it very insightful as it is a view from the high school athlete’s perspective (I do coach some that age but it is in a club situation) including how much goes on that is not really in your full control (the weather, the change of meets, sometimes the training plus the rest of life) and you appear to deal with those things quite well. As a coach I tend to forget life outside of track has a big role.

The only comment I would make is, could the difficulty getting past illness(es) be a sort of cumulative effect in perhaps not allowing full recovery at initial onset?
In that vein it is good to read that you now have a competent trainer you can go to.

[Daniel Andrews]

Daniel Andrews on April 18, 2009 at 2:12 pm #81770

Russell:

I actually believe he has a competent HS coach to lean on. His coach’s problem is a huge team with not enough assistant coaches and a bunch of quality athletes. They have 6 coaches to split between 80 or 90 athletes on 2 teams and one coach is still learning her job on the girls side which is pushing the limits of what someone can effectively coach.

I think its a great log especially for a high schooler, but not yet at the level of a DaGovernor maybe when the season ends.

[Daniel Andrews]

Daniel Andrews on April 19, 2009 at 2:02 pm #81817

I know you guys went 3:29 in the relay that’s a huge improvement and the 4×1 time wasn’t bad so let us all know.

[Aaron Springer]

Aaron Springer on April 19, 2009 at 4:10 pm #81845

Russ: I’m really glad you can take something away from this, it’s definitely a learning experience for myself.
And the illnesses are, I think(I hope, I pray), gone and done with.

Mixture mixture of bad and good today(yesterday)

Woke up at 5:15 for the meet and rode on the bus 2 hours there.

4×800(2nd)
Beach: 2:08
Combs: 2:11
Gordon: 2:12
Springer: 2:10(63)
Total: 8:42(PR this year…)

Felt terrible, I honestly felt like I pushed harder than I ever had in an 800 and yet ended with a crappy time. Teedo said that after the first 100 I just tightened up and slowed down. All the other guys in my relay said the same, they felt tight and sore.
Could of been the workout Thursday, could of been the early morning/long bus ride.

4×200(2nd)
1:35.0(McDannald, Frazier, Springer, Beach)
Not bad for having 2 800 guys running in it. Beach took off fast and had to slow up to get the baton or we would of won and probably had another .2-3 off.

4×400(1st, Meet Record!)
Beach:52.5
Springer: 52.x (Teedo had a 52.7, coach a low 53.x so I’ll compromise with a high-non-pr 52)
McDannald: 51.8
Freshour: 51.1
Total: 3:29.06

Awesome race, just completely intense.
I COULD OF GONE 51 TODAY. That’s what was going through my head all after the race. I kicked the last 100 probably faster than my second or third 100. I got out good but relaxed too much on the weird backstretch and didn’t kick hard enough at the 200. Exciting though because I KNOW I can go lower if I ran an OK race and still almost PRed.

McDannald came out of nowhere with this race. He is a 100/200 runner. Previous PR was a 54.0 and he just smoked this race, he is a big guy(6′ 175-180) so I didn’t think he would make it around so fast.
I guess that’s what happens when you run speedy guys on a tempo program.

4×100 like Dan mentioned did pretty decent. 44.8 if I remember correctly. Nothing insane though, they went mid 44s a couple weeks back.

[Daniel Andrews]

Daniel Andrews on April 19, 2009 at 7:04 pm #81855

First, Good Job.

I am going to say long bus ride is the problem probably coupled with the wrong type of warmup, either too much or too little CNS stimulation most likely the latter. Next time take some medballs for early morning meets like this do some throws and add in some skips and hops (light variety). You felt sore (sitting on a bus for 2+ hours) and tight because its still morning. I would even recommend doing some of this before getting on the bus.

I just don’t think you are running enough open events to accurately gauge what to do in a race. Your 400m split time coming down was good, that tells me you can go 2:01 even with adequate fitness. Still I think it takes 6-8 races to physically prepare you to master a race with the competence level equal to the skill and abilities someone has developed through training. I know he has to work some of the other kids in and all the relays have a good shot at state medals over some of the open events, but I know a lot of the pure distance kids are going to try the triple (3200/800/1600) or quad with the 4×8 or 4×4 this year at state with the new setup giving kids like you and Beach a shot at 800m if you can work those times down to the 2:01 range to qualify in sectionals. It takes a thoroughbred to run a distance triple or quad at most sectionals and there’s only about 4 athletes I think can handle it in the whole state in your class. If think if coach has to find a place for you its the open 400 and/or open 800 come sectional time, but he has the dilemma of having to try to score now and build the team for the future.

I really think you need to run the 1600m race at least once just so you know where your aerobic fitness is. It gives you a gauge from which you can extrapolate your 200,400, and 800 times to. I know some people don’t like using IAAF scoring tables (not the multi tables) because they move every few years, but your scores should be in sync with each other as a 400/800m runner. Your 200m and 1600m scores should be slightly worse than your 400 and 800 scores. I like to see how the curve moves throughout the season when I fit a line to performances and workouts. I’m going to take a look at your performances and try to see if a pattern is emerging you can take advantage of in these final 4 or 5 weeks of training left which you can apply in accordance to what you have to do. With all my athletes I like to see them gaining the specific endurance to race longer races faster as the year progresses whether its sprints or distance running after we have established a consistent measurable speed at a shorter distance.

Lastly, keep your head up. Every race is a learning experience both good and bad from which to learn from. I think the effect of thursday’s workout alone on how you did today is slim to none at this point in the season. If you fatigued yourself, it occurred on your last couple of efforts, but it didn’t result in overtraining. You ran your last rep in a time I would expect to run an all out 300m effort as the last one in a pacing session even though the workout might have been more about conditioning. If your times are dropping it still means you can train hard, but that doesn’t mean you don’t need to be aware of fatigue. One of things to remember is that conditioning work while running should be less fatiguing than pacing work which is modeling race simulation in some manner. Some coaches like variable speed workouts (negative splits on each rep) or variable distance running (distance between reps changes), but I don’t think they do a runner much good if the runner doesn’t know the pace at which they are running. I truly believe this is the only handicap setting you back from achieving your goals right now or even surpassing them as you still may hit those goals without ever mastering pace.

[Aaron Springer]

Aaron Springer on April 20, 2009 at 9:12 am #81873

Dan: I find it really funny that you say that, Friday night I had planned on writing myself a note to remember to pick up a medball so I could do some throws in the morning during warm-up. It slipped my mind though and of course I was in too much of a daze at 5:15 to remember.

Also, I agree completely about the Open/Relay issue. I’ve been slowly noticing it myself this year after having only been on relays for the past 3. I feel that it is much easier to pace myself in an open 800 when I’m forced to get out hard to get into position. In the same vein, the 400 almost always had someone to push me out hard unless I get lane 6 draw.

Thoughts on this weeks training:

Pool Workouts: I really like the full body workout that running in the pool gives. It’s very metabolically demanding. It could find a regular place in a GPP. However, I think it also has a few downsides.
Running in the pool is not specific at all towards running even though we are trying to imitate the motion used on ground.
Too much use of pool work could develop imbalances in the legs. I noticed that when I was doing my running in the pool I would use the glutes and hams of one leg to extend and the quad of the other, creating a scissoring motion really similar to treading water.

Mileage:
I still don’t know how I feel about the days where we just do about 5 miles, including warmup and cooldown. I used to think they would be better spent doing longer tempo intervals but it’s hard to tell.
Estimating here, we probably run at about 6:30-7 mins per mile, right about where aerobic threshold is.
So the advantages of this run are: mainly increase in body’s ability to continually supply oxygen and excrete CO2. Small improvements in the breakdown of blood lactate to energy.
Taking that into account, maybe I still believe the days could be used better with high volume intervals with slow jogs in between. The 8×300 “workout” with those times(mile pace) would be a good replacement in my mind.

Coach uses these days mainly the day before and sometimes after a meet. Just kind of a recovery/non stressful day. I don’t have the experience to say which is better but my current choice would be to use the long intervals opposed to slow mileage(esp for an 400/800) and then using the interval days as a hard pacing workout.(currently, which we don’t really have up until within 2 weeks of sectionals)
Maybe that is why all our 800 guys hit huge peaks at sectionals, the quick addition of the pacing/hard metabolic workouts along with reduced mileage leads to it. Just a thought.

One last thought: I’ve been considering if I did the right thing over the winter in working on speed mainly. I feel that it’s really helped me out because it was terribly lacking, but I’m not sure if I would have made the same improvements doing base 800 type work. More steady-state, vo2, hills, and less speedwork while still hitting the weights hard.

[Aaron Springer]

Aaron Springer on April 21, 2009 at 10:29 am #81925

Easy day today. Weather sucked though, started hailing on the run.

800m Jog
Dynamic Flex
3 Miles (harder than normal)
Static Stretching

Weights:
2×3 Snatch @ 95
3×3 Snatch Balance @ 95,105,115
2×5 Wide Grip Pullup
2×5 ChinUp

Weather looks even worse for tomorrow, T-storms all day. But in the weird chance we do have the meet, I’m running 4×1, 1600m, 4×400. Somewhat excited and somewhat nervous to see what I can do in a 1600. Teedo said he’s been wanting me to run it and he’s glad I asked.

Friday looks beautiful for the NCHS invite. Mid-80s and sunny, plus Normal West is running a 3:28 4×400, so I know it will be a good race. I think we can smash them if I come through like I know I can.

Been doing a lot of mental rehearsal lately. Especially after reading that thread on SuperTraining, awesome read. Mainly working on getting out hard for the 400 and the third 200 section of my 800. Which I think is my weakest part. I know it’s not substitute for real pacing work but it gives me measurable amounts of confidence.

[Daniel Andrews]

Daniel Andrews on April 21, 2009 at 12:45 pm #81941

Tell Teedo he’s smarter than he looks.

two strategies:

1. The 1600m you should be looking to run 70s for your first lap. This is 4:40 pace, but your not likely in 4:40 or better shape and see if you can hold that pace for at least 3 laps. My guess is you’ll be under 3:45 through 1200m meaning a 74s final lap will put you under 5:00.

2. Run nice and comfortable aiming for a 2:35 start and see if you cannot come back in 2:20.

Anything better than 5:00 for 1600m and I know you are going to be alright, I’d like to see a 4:45 or 4:50. The first strategy is the preferred one, because it simulates a good 800m strategy(not pace). Look to go 34-36(70s)-36-36(72s) for a 2:22 to start the race. This is approximately the same pace as the 55s 300m repeats and the volume you did them at in practice would simulate through this distance so if you can hang together and hold pace with a 72-74s lap at worst you would be coming through 1200m in 3:37 then the last lap would have to be about will power. Right now if you put up anything close to 4:40 then 2 flat and 51s are realistic opportunities. However, you need someone to take your splits every 200m (don’t ask coach).

[Aaron Springer]

Aaron Springer on April 22, 2009 at 1:45 pm #81994

Decent day considering the early wind and chilly temps. Wind died down thank God before the mile.
BAD NOTE: Advair ran out today. How wonderful, so I was breathing like a dog during the mile and was still feeling it during the 400.

4×100:
11.7 (HT from stands so take it for what it’s worth. Nothing 😛 )

Felt good, I usually stand up out of blocks but this time felt good, drove hard for 40m before I got up, gained some good ground on the lane 3 guy.

1600m
5:01 (YOU GOTTA BE KIDDING ME)
71,75,80,73

Went out good and hard but by the third lap I was doubting my ability to make it, as the splits show. Also lungs absolutely burning and tight afterward. Just my luck though. Know I could go faster, last lap was too easy, and I wasn’t really lactic after the race.. I could probably shave about 5-6 seconds just with better distribution.

4×400
53.4 (starter)

Dad timing from the finish line had me at a 52.3 which is honestly much closer to what I likely ran. Carpenter, second leg, took off quick then basically just stopped dead when he got the handoff like 3 feet in front of the split line. I think that is where the difference comes from. Race felt awesome, got out really hard 100, caught Tremont at about 150 and kicked at 200 brought it home strong.
AWESOME. Especially for being 20 minutes after my mile.

400 felt as close to perfection as I think is possible right now. We’ll do some hand-off work next 2 days and I’m hoping to split 52 or lower on Friday when we need it.

Hilarious note: 4×400 when I was catching Tremont around 150, the kid is struggling trying to stick me as I pass him. I hear him grunt “sh*t”, “you’re f**king fast.” I glance over with a “Are you really talking to me during a 400?” look on my face and then start my kick at 200. Hahahaha, I love Tremont guys, they are all chill and down to earth. Talked to him afterward and had a laugh about it.

[Daniel Andrews]

Daniel Andrews on April 22, 2009 at 2:01 pm #81997

Of course you were doubting your ability. You haven’t ran a mile. I just didn’t want you to go out there and think of running a 2:45 first half and think you were going to run a good race. 5:01 on a 40 degree day isn’t bad, probably equivalent to 4:55 or so on a 55-60 degree day. My sub 3:45 estimate wasn’t far off through 1200m. I have no doubt you have just enough fitness to make a push to the 2:00-2:01 range if you get your race distribution down (pacing). You should come close to breaking 51s on a 400m split.

Keep up the good work. I just wanted to see if you can come close to 3:45 1200m and close with sub 75s last lap. The latter happened and the former almost did. 5:01 is nothing to sneeze at. What place did you get?

I bet Teedo and Stine were happy with the 5:01.

Last note, its not the last lap that you could have done faster its the third lap.

The PJ Star listed the results of the winners so a 5:01 losing to a kid who ran XC and is a miler by 8s isn’t bad. I see there wasn’t an event Freshy didn’t win, 100m, LJ, 400m, Discus, if he ever gets the Hurdles down and improves his LJ he’ll score 6500 in the decathlon. It’s nice to see Dubree can chuck the shot 52 feet in a fridge.

[Aaron Springer]

Aaron Springer on April 24, 2009 at 12:23 am #82133

Thanks for the kind words. I stuck the Tremont guys first 2 laps but the third one I was getting a bit nervous.
Live and learn though. I ended up in 4th place.

Yesterday: April 22
Dynamic Flex
Agilities
10×200 @ 31 continuous 7-man relay
800m Cooldown
Static Stretching

I would guess that I hit all of them a nip under 30. We had a slower kid in my team so I was constantly making up ground. Main focus was long backstrokes with the legs, anterior tilt with the pelvis.

Didn’t really feel to good though yesterday. Tired and kind of stiff, shins started flaring partway through the workout.
Right hamstring also been feeling weird. It has been for a couple weeks but never enough that I felt it worth noting. Beginning of last week I think I was doing step-ups and it felt like something popped in there, almost like I was popping my fingers, but on the inner middle part of my hammy. No pain. I stopped anyways and walked around, stretched a little, still no pain. So I finished the workout. I could feel it yesterday during the workout, just discomfort during the rest periods, no pain at all.

I will keep watching it.

[Daniel Andrews]

Daniel Andrews on April 24, 2009 at 2:40 am #82155

If you weren’t a mid (400/800) I would be saying 10×200 @ 31s is too fast for sprinters, but it still may be too slow for your purposes too its 2:04 800m pace. Don’t concentrate on pushing off the ground the farther your legs are behind you the energy you use to bring them back forward, concentrate on keeping a rhythm.

Get a massage of the hammy that goes deep.

Why get nervous in a race and not exploit that nervousness? I would have loved to have seen a 4:54. You could probably run a 4:4X. I just want to highlight you run races you don’t race very much at paces you train at which is what you did. If you would have run a 5:15 then I would say you are going to struggle most likely. A 5:15 even in that weather under time trial conditions would be hard to justify being fit enough to run a sub 2:02 800m. Although first half and second half splits was a bit large, the first 1200m compared to the last 1200m is relatively even. This suggests the 80s 3rd lap was probably the result of a 150-250m stretch of doubt more than anything else.

[Aaron Springer]

Aaron Springer on April 24, 2009 at 12:39 pm #82202

I agree that the 200s pace was a little slow, it made me somewhat glad I had slower kids in my group as it forced me to make up for them.
I wish I could “exploit the nervousness” as you say. I think I’ve mentioned it before, I really struggle with the psychological aspects. If doubt gets into me during the race at all, I’ve already lost. I’m doing a lot of self-rehearsal and visualization to make up for it. It’s definitely helped my 400, I instinctively get out harder and kick at the right time and I’m getting a lot more confidence about the 800 also.

Easy recovery today.
Dynamic Flex
Hurdle Mobility
Easy 3 miles
Shot Throws: 3×1 OHB, 3×1 BLF
Static Stretching

Did the throws considering I didn’t have time to lift yesterday, kept them intense but few because of the meet tomorrow.

Running 4×8,4×2,4×4 at NCHS tomorrow. Starting the 4×8 so it will basically be the same situation as the open. Don’t really want to run 4×2, I’d rather one of my open events but that’s coach’s call and not mine.

[Daniel Andrews]

Daniel Andrews on April 24, 2009 at 1:17 pm #82206

Let’s see if you remember what 30s 200m pace feels like. Push that first lap at 59s and hold on after 500m by staying relaxed and up the pace. If you have to lead the race oh well you’ll have someone creep up somewhere in between 300-500m. You should have 3 goals in this race, 29s at 200m, 58-59s at 400m, and 1:29-1:31 at 600m. Take you advair when you need it tomorrow.

Right now I just don’t understand Stine’s decision, like you said its his decision. You have more value in the 400 or 800 open right now than you do in that relay. He has 6 other kids he could plug into the 4×2.

[Aaron Springer]

Aaron Springer on April 25, 2009 at 3:10 pm #82307

Well, hopes of a good day went out the window when we arrived to encounter 20mph constant winds gusting at 25-30.

Places are what we went for and accomplished rather well.

4×800(2nd):
Springer: 2:12 (65)
Combs: 2:12
Gordon: 2:2x
Beach: 2:12

Back stretch is killer. Led the whole race until about 20m left where I got edged out. I know I could have run better today but when I was already in front and running into a brickwall at 500m it kind of sucked. Good thing to take away: Really starting to get good at sitting into my stride and having a strong kick at the last 200 or so.

4×200(3rd):
1:36.12

Of course, I was third leg, straight into the wind. It was painful, not much to say there. Split about a high 25 straight into the wind. Ouch

4×400(1st!)
Beach: 55.1
Springer: 54.6
McDannald: 54.0
Fresh: 52.6
Total: 3:36.x

Wind was killer on this also. Hit the turn hard and passed up Mahomet who dropped in right behind me and drafted. Tried to pass me at 200 but started kicking and held him off until about 50m left. Fresh really came through here, insane that he could run that in this weather. He’s definitely in 50.x shape now.

Good competition here also NCHS runs a 3:27-28 as does Mahomet, wind doesn’t play favorites and we beat them out so it’s encouraging.

[Daniel Andrews]

Daniel Andrews on April 25, 2009 at 3:39 pm #82308

North/South tracks really suffered tonight for 400s and 800s. The East/West tracks didn’t it seems. I saw some high 3:29s tonight in other results. How the heck that 4×8 got second is beyond me with John’s 2:20. I am glad I didn’t watch this meet, i was debating between it and my niece’s home invitational. I’ll probably make your relay meet.

I am glad you opened the relay with a front running style in the 4×800, its a good learning experience. Anyways next time you run the 800m please try to hit 59-60s. You had a 2s neg split if even that much probably more like 1s, running into the wind which shows good command of pace. No need to worry about your aerobic fitness. You have to be able to show the same type of characteristics wanted in the 400m in the 800m race of a controlled deceleration from maximum race velocity.

[Aaron Springer]

Aaron Springer on April 26, 2009 at 4:47 am #82339

I know what you’re saying about the 4×800. Really weak field or everyone wasn’t running their A-teams. Running a 4×8 on Tuesday at Pontiac relays so that should be my next chance to do well.
I’ve had good luck there other years. I think it was where I finally broke 54 last year in the 400. End of April I usually seem to have my breakthrough races that put me into a new speedband, at least until we taper.

Today:
Dynamic Flex
Easy 2 Mile flush run
Static Stretching

Just flushing the system so I can do some quality work tomorrow. Planning on a few ~50-60m runs and end the session with 2×150 @ 18 or so. Basically 400 start modeling.
I haven’t touched speed except in 200/400s and I’m starting to feel unfamiliar with it. I’ll do these for the next 2-3 weeks if possible. (No Saturday meets until Mahomet the week before sectionals)

[Aaron Springer]

Aaron Springer on April 28, 2009 at 9:08 am #82458

Wasn’t able to get session in yesterday. Had church in the morning, family stuff in the afternoon then went to a girl’s birthday celebration with her family.(it’s been planned for a month alright) Those women get ya every time.

Felt really odd yesterday. This pain would just randomly come upon me when I was sitting around. Start in my lower leg and shoot through my knee into me upper leg. It felt like it was inside my bones, like really deep in. Pretty debilitating, I just kind of would grab at my leg and wait for it to subside. Was not fun.

Today:
1600m Jog
Dynamic Flex
Hurdle Mobility
3 Miles
Static Stretching
ROF Pushups

Feeling kind of sick today. Like a cold almost. Chest is tight and head is kind of stuffy. Led me to feeling like today was a lot harder than it should of been…

Going to get a lot of sleep tonight and hopefully be ready to run tomorrow, weather providing. 4×8, a 400 leg in the mid-distance medley, and 4×4. Pontiac Relays.

[Aaron Springer]

Aaron Springer on April 29, 2009 at 2:52 pm #82569

What a crappy meet!

Still fighting with this cold.
All 3 events were ran within a 2-hour time span.
Conditions: Mid-40s, constant misting rain(try breathing in that!), standing water up to a half-inch in lane 1, light wind(10mph)

4×800(1st)
Springer: 2:06.1(61)
Petersen: 2:15.x(ahhh…)
Combs: 2:08.x
Beach: 2:06.7

Pretty good race could definitely have gone out harder, brought us around the first lap in second place and then timed my 2 kicks pretty well to shake off a kid passing me and finally to pass up Pontiac and bring us in the handoff in first place. This race is reconfirming my suspicions that the 4×8 field is rather weak in our area this season.

Mid-Distance Medley(2nd)
Freshour: 2:10.1
Springer: 53.4
Beach: 55.x
Petersen: 4:55.x

Decent run, didn’t have it in the kick though. Came around fast feeling good but at 100 left I felt like I was reaching for something that wasn’t there.

4×400(1st)
Beach: 54.x
Springer: 53.6

Those are the only splits I know, sorry. This race went pretty good, came out hard with Mahomet tailing me from the next lane. Kept him off until about 200 where he passed me and I stuck him until about 60 left and blew him away. On that note: really liking the cue of “straight up and down” on the home stretch. It helps me get a fast turnover.

Schroeder is back! 4×200 ran a 1:33.19 today without Freshour, and also with Schroeder going at 90%. This kid is ridiculous, hopefully a month of therapy bullet-proofed his hamstrings. Can’t wait to see our 4 best go out in good conditions 1:30 is not out of question.

[Daniel Andrews]

Daniel Andrews on April 29, 2009 at 3:24 pm #82574

All I can is better, but lets get that first lap under 60s cause you can break 2:04 right now.

Why Fresh in mid-distance medley at 800m? He wasn’t going to run anything eye-popping. Diddy will struggle a little bit with the 800m race, he needs to run more them like you and beach do but for different reasons.

[Aaron Springer]

Aaron Springer on April 30, 2009 at 10:10 am #82618

I know I can go lower. Gotta get that first lap. Running 4×800, 800, and 4×400 at Dragon Invite Friday so hopefully I can get one of them down.

Longgg day today

800m Warm Up
Dynamic Flex
Hurdle Mobility
Agilities
10×200 @ 30 7 man relay
400m Cool Down
Ab Circuit(after weights)
Weights:
2×4 Cleans @ 135
5,4,3 Standing Military @ 65,75,85 and 3×5 Chin Ups superset
2×3 Squats @ 205,225

This continuous relay felt a lot easier than last weeks. Today really didn’t challenge me at all and I was hitting pace or making up ground on every rep. For this to be a more effective workout for us 800 guys I believe it should be a 2x5x200 @ 30 w/ about 1-1:30 rest then 8-10 mins between sets. That would keep us from relying on the CP stores excessively at the beginning of each rep and better recreate 800 pacing.

Was careful about the squat volume, probably overly so, because of the DOMS I had last time after squatting heavy. Especially with a meet Friday.

[Aaron Springer]

Aaron Springer on May 1, 2009 at 9:29 am #82686

Easy day.

Dynamic Flex
Easy 4 Miles
Static Stretching
Hurdle Mobility
Short round of pushups

Just an easy recovery day for the meet tomorrow.

Running 4×8, open 8, and 4×400. Weather is a little cold ~50s but low wind and low chance of rain so we should be good.

[Aaron Springer]

Aaron Springer on May 1, 2009 at 1:17 pm #82697

Quick Update since I seem to forget to log my condition everyday. I take back my earlier comment that my lungs were all cleared up. If a small cold aggravates them this much, the end of the season is going to be tough.

Tuesday morning I started feeling a little crappy, sore throat trouble breathing, ran that night anyways. Well I don’t think the misting rain and cold did me too well that night. Sore throat has gone away a little, it just feels tight now. Real trouble breathing though, I’m taking my Advair and even the emergency inhaler only gives a little relief. Also taking a decongestant and expectorant.

Currently: Throat feels constricted but not painful. Wheezing deep on both inhaling and exhaling and a bit of coughing. Nose is runny and feeling just a tiny bit feverish.

We’ll see how I feel tomorrow. I may run the 4×8 and see how I feel after that. I’m just afraid I’m going to push myself too far and not recover well with the chaotic weekend.

[Daniel Andrews]

Daniel Andrews on May 1, 2009 at 1:30 pm #82700

You’ll know how to take care of yourself, just make you sure you tell Stine, Wigs, and Teedo.

[Aaron Springer]

Aaron Springer on May 2, 2009 at 1:36 am #82716

Definitely not going to end up running tonight, really wish I could. At least coach was understanding about it.

I had trouble sleeping last night, woke up sweating and feverish trying to breath at least 2-3 times. This morning I had hives covering my back and sides and struggling to breath more than ever. Obviously it’s an allergic reaction to something, but to what.. I have no idea.

Mom is working at the doctor’s office today, which is only about 5 minutes from Pekin. May be visiting there if the doctor wants me to come in.

[Aaron Springer]

Aaron Springer on May 4, 2009 at 8:02 am #82812

Don’t feel the greatest today. Still coughing up junk and tight in the chest, and a little fatigued feeling. Should clear up in the next couple days if it is just a cold like I’m thinking, if not by Tuesday or Weds then I’ll be seeing the doctor for like the 1000th time this season.

Took past 2 days off and my mind was going crazy. I just kept telling myself it would make it worse if I ran while being sick.
Volume light today for reasons of time constrictions, health, and.. it’s speed work.

Today:
800m Warm Up
Dynamic Flex
Agilites
4x50m(rolling from a mock handoff)
1x150m @ 18.1(race sim, also from a mock handoff)
Jog Cooldown

Felt tight and out of shape on the first couple reps at 50m. Loosened up on the last two and felt powerful.

150m went good, floated the last 50m considering it to model the race and not to just go for time.

I think I have some mental block about accelerating on the first 100 curve, I’ll accelerate to about 90% race pace and then when coming onto the back stretch it seems like that’s when I’ll finally push it to 100% and then start relaxing. If I could just push myself to 100% and then relax by about 80m or so I’m sure my times would drop.

[Aaron Springer]

Aaron Springer on May 5, 2009 at 10:58 am #82874

Lungs are clearing up slowly but nonetheless a good sign.

Dynamic Flex
3 Miles
3x50m strides on grass(shin felt weird/tight)
Weights:
2 Supersets:
4,3,2 Military Press @ 75,95,105 w/ 3×5 Wide Grip Pullup
3×5 RDL @ 115,135,145 w/ 3×3 Front Squat @ 185,195,205

Feeling pretty good. 4×800, 4×200, 4×400 at Oly relays tomorrow. Not expecting anything big but a PR in the 400 or 800 is definitely possible, even after lifting pretty hard today.

[Aaron Springer]

Aaron Springer on May 7, 2009 at 4:45 am #82987

Good and bad last night.
Still wasn’t 100%

4×800(2nd):
Springer: 2:10.0(62)
Petersen: 2:12.x
McVey: 2:20.x
BeacH: 2:11.x

I don’t know why my 800 is so inconsistent and day to day. My legs were burning at the end, lactic everywhere, and I knew I didn’t run well. When I ran 2:06 last week I was barely even feeling it when I came off, that’s what tells me I could of hit a much faster lap. Inconsistency sucks.

4×200(2nd):
1:35.x

Handoff was bad, Frazier missed my hand first try so I had to slow up and get it, still felt strong running though so that’s a good sign.

4×400(2nd):
McDannald: 52.7
Springer: 52.1(PR BY .6!)
Carpenter: 53.5
Beach: 52.5

Knew I was going to run good going up against U-High again. Got the baton chasing him in my outside lane, went out really hard 100 and then matched him stride for stride on the back stretch, just floating. Knew he would starting kicking at 200 so I went with him staying much more relaxed than he was. He stride started shortening up around 150 left so I worked my way to his shoulder and left him about 5 meters behind me on the final 100.

One thing: I think I should of pushed more on the back stretch and led the whole time. I think I could of cut .2 or so off without someone in front.

[Aaron Springer]

Aaron Springer on May 7, 2009 at 9:48 am #82997

Easier day than I expected

800m Jog
Dynamic Flex
Agilities
2x5x200 @ 30, 5 man relay w/ 8 mins between sets
400m Cooldown
Static Stretching

Thought this would be harder than it was. All the sprinters are dieing and Combs, Jason and I are breezing through these. Rest should of been lower for us. I kind of predicted this workout last week on here, seems like Coach and I think a little more alike than I thought.

Roger Washburn invite meet this Friday. Huge Single-A meet, see how we stack up against some of the best in the state. We won this meet last year and hopefully will repeat.

Shins killing me. Will ice bathe later tonight, maybe ibuprofen. Although I read ibuprofen inhibits muscle repair so I’m really cautious about using it.

Ending note: Combs has ran two 2:05s in the past 2 meets. Unless something goes terribly wrong, we will take the 4×8 to state and hopefully Final. A place would be nice but unless Jason and I can get ourselves into gear it would be hard.

[Daniel Andrews]

Daniel Andrews on May 7, 2009 at 4:15 pm #83031

Easier day than I expected

800m Jog
Dynamic Flex
Agilities
2x5x200 @ 30, 5 man relay w/ 8 mins between sets
400m Cooldown
Static Stretching

Thought this would be harder than it was. All the sprinters are dieing and Combs, Jason and I are breezing through these. Rest should of been lower for us. I kind of predicted this workout last week on here, seems like Coach and I think a little more alike than I thought.

Roger Washburn invite meet this Friday. Huge Single-A meet, see how we stack up against some of the best in the state. We won this meet last year and hopefully will repeat.

Shins killing me. Will ice bathe later tonight, maybe ibuprofen. Although I read ibuprofen inhibits muscle repair so I’m really cautious about using it.

Ending note: Combs has ran two 2:05s in the past 2 meets. Unless something goes terribly wrong, we will take the 4×8 to state and hopefully Final. A place would be nice but unless Jason and I can get ourselves into gear it would be hard.

I hate to be hard on Coach Stine and I realize you cannot alter the training, but the mileage has to stop from this point out, cutting back on pure distance running should have been done a month ago with Sectionals in 3 weekends and State in 4 weekends. If you look over your logs, you are doing stuff now that would have been more beneficial for the 800m race in Feb and early March were 800m race pace work is not a priority. There is no need for Sprinters to be doing 10x200m 3 weeks before sectionals either. There is no single unified goal I can point out in your training over the past month. In fact the results of competition should have been pointing out the problem of you improving in the 400m race more so than the 800m race when the training adaptation should be the opposite because of the training stimulus. As a team times have not improved as much as they should have over the past 6 weeks. I still think you guys will improve when the volume is removed, but at that point fitness-fatigue is so out of whack its a crap shoot on who responds and shows adaptations. The biggest most glaring hole in the whole season has been the lack of open 400’s and 800’s by yourself and beach.

If you looked at John’s training at ISU or Jason’s training at EIU over the past 2 months you would see a stark contrast to your training. What you would see is a lot of tempo endurance or current race pace being transitioned into goal race pace work. At somepoint with tempo endurance work which is future oriented work the future is now and has be replaced and on put on the shelf until the competitive season is over. Mileage for them is likely below 30 miles a week for them and they are collegiate 800m runners who run 1:52 or better.

You should be doing 300’s and 400’s at 800m goal pace now and not 200’s. The 300’s would be more like intensive tempo work and the 400’s would be SE2 work. You could make the 300’s (250m to 350m intervals) like the 400’s for 800m goal pace to work on modeling the 400m race as SE2 work. Of course you cannot do these every day, but these 2 things are the things your training says you are missing over the past month, because these next two weeks should have a day for 800m modeling with a 2x 600-700m with complete rest or near complete rest between the reps at race pace and a different 400m modeling day with 2-3 x 320-350m at race pace with the same type of rest. These two days should have an active rest day (2-3 mile run) or extensive tempo day (8-10x100m @ 15s with 3 min rest) with a light circuit mixed with throws, skips, and GS exercises. The week of sectionals on monday you do a meet simulation of 600m, 350m or 600m, 350m at race pace and that should be your last true workout of the season with maybe a speed endurance session on weds (4×150) and extensive tempo on tues and thurs the week of sectionals.

As for qualifying the 4×8 relay, yourself, beach, and combs will have to run 2:05 legs and have another leg better than 2:10. In fact, I would lead off with the weakest/strongest leg if I had 3 runners who can put together similar times and not bury them in this relay.

[Aaron Springer]

Aaron Springer on May 9, 2009 at 1:38 am #83106

Judging from last year, the sim work we do will be more along the lines of a 2×400 @ race pace with 30secs rest, probably about 4 days before sectionals.

Gordan ran a 2:09 last night at FreshSoph conference and he thinks he can drop further, both Beach and I have to get down. Last year was this same way, sectionals beach dropped from 2:06 to 2:03; never having ran under 2:05. I’m just hoping we can bring it out sooner this year.

Yesterday:
Dynamic Flex
Easy 3 Miles
Static Stretching
Medball Throws: 1×3 OHB, BLF, Power Shot

Running 4×8,800,4×4 at Eureka tonight.

[Aaron Springer]

Aaron Springer on May 10, 2009 at 1:00 am #83131

Longggg night.

4×800(4th)
Combs: 2:05.9
Springer: 2:02.9(58)(4 SECOND PR!)
Gordon: 2:10.2
Beach: 2:07.x
Total: 8:28

Finally got out hard, chasing down Tremont and Eureka. It was a weird race, I was conscious during the entire first 400 which usually indicates I’m running bad but when I heard Teedo call my 58 first lap I knew I had to go all out and bring it in, that put me in the zone for the second lap.

Open 800(7th)
2:05.6(61)

Didn’t have the balls to go out hard first lap after running the 4×8, I was still tired. Looking back, I know I would of been able to. I starting a huge kick at 200 because I had so much left and went from 12th to 7th.

4×400(1st)
Beach: 51.5(WOW)
Springer: 52.5
McDannald: 52.7
Freshour: 51.1
Total: 3:28.0

Pretty good race. It was like 10pm at this point and I was dead tired from the two races earlier, so I’m happy with what I ran. I relaxed too much on the back stretch and that probably accounts for a few tenths. Also, McDannald, Freshour, and I were all 10m in front of the closest guy so there was no huge push. We were running by ourselves.

[Matt Norquist]

Matt Norquist on May 10, 2009 at 1:13 pm #83154

Nice job on the 2:02. That’s moving. And coming back a few hours later to run a 2:05 open and a 52.5 400 is solid.

Good work!

With your 400 speed being what it is, I’d guess you should be very ready to go under 2:00,

[Daniel Andrews]

Daniel Andrews on May 10, 2009 at 4:14 pm #83161

Aaron:

To echo Matt’s sentiments I think you made a huge step forward in the 800m race. Although I think you can better the performance of the latter races with more confidence in your ability and training (although I could gotten into your head with my tirade). Another reason why I am big on race modeling/simulation in practices at this time of year.

Don’t let anyone fool you, hitting the first lap at 58s was the key to getting to 2:02 and nothing else as I believe this was discussed a couple of weeks back. You probably wasted too much of your energy reserves and incurred too much CNS fatigue from having a massive kick in the open race. I am not positive you would have done better in your 4×4 leg if you ran your open 800 in 2:02ish or opening in 58s again would have left you with enough to get to 2:02, but if you don’t try it you’ll never know. Take it one race at a time in a meet.

Altogether, I am truly impressed with your season to date.

[Aaron Springer]

Aaron Springer on May 11, 2009 at 1:07 pm #83186

Thank you both for the kind words.

“Take it one race at a time in a meet.” Thanks, I need to be reminded of that. Exact words Jesse told me his junior year when I asked how he managed to triple every major meet. I agree my 4×400 could have been much quicker, I was unaware bad race strategy could have that large of an effect though.

Just staying loose today while resting.
Long Dynamic Flex w/ some GS work

Tomorrow is conference. Major, major sentimental value for almost all of us seniors. The same team has won our conference for the past 7 or 8 years and we have a real shot at the title this year.

I imagine I will be running 4×8, 800, and 4×400.

[Aaron Springer]

Aaron Springer on May 12, 2009 at 10:28 pm #83258

Gooood night last night.

Calves are sore and hammies feel a little stiff this morning.

4×800(3rd)
Combs: 2:05.0
Beach: 2:01.0(60,61 splits!)
Petersen: 2:05.6
Springer: 2:01.6(60)
Total: 8:12

This race was crazy. Both Eureka and Central Catholic are running in the 8:10-12 range so we knew that to get down there we were going to have to stick the top 3. I got the baton in 2nd right in front of Central, unfortunately though, Central’s anchor is a 1:57 guy…

I don’t understand how Beach and I managed to hit huge PRs with a 60 first lap. It really blows my mind. I never thought I would say it this year but that puts sub-2:00 in perspective for both of us.

4×400(2nd)
Beach: 51.7
Springer: 52.0(both coaches had a 51.9 that both rounded up)
McDannald: 51.4
Freshour: 49.5(Holy…)
Total: 3:24.6(SMASHED THE SCHOOL RECORD BY EXACTLY 2 SECONDS)

Never thought I would see a team go 3:24 and get second at conference. Mahomet ran a 3:23, their anchor also splitting out a 49. Still, this race was insane. Also, I publicly apologize to my brother Jesse for taking down his school record he set 3 years ago. 😛

Got the baton and got out in first by the cut line held it until 100 left where Mahomet passed me, I kept strong and we ended about even in the handoff. I really wish I would of had someone in front of me on the first curve/back stretch to push me. I need to get used to being in first though and running that way because we currently don’t have any single A competition.

This night has me so excited for a few reasons here.

8:12 ranks us in placing range at state in the 4×800. That was Petersen’s 3rd 800 run this year, I would almost guarantee he will go near 2:00. I was wrong about the 4×800 in our area this year though, it’s stacked. 4 of the top 6 teams in state are here: Tremont, Eureka, Central Catholic, and us.

3:24 ranks us in first at state in 4×400. BY 3 SECONDS. Currently the top 4×400 A seed is Lena-Winslow with a 3:27.24, and we just murdered that. Leaderboards were last updated the 6th, but I HIGHLY doubt anyone else has come close to 3:25.

[Aaron Springer]

Aaron Springer on May 13, 2009 at 5:13 am #83272

A while back I said I’d probably log sometime about how my college track situation is going to work now that I’ve already committed. I was scared at first but now I am really excited and confident.

First the basics, Eastern Mennonite University in Harrisonburg, Virginia is where I committed. I received an invitation and scholarship for the Honors program there which is a big reason for my decision. It is a small school of about 1000 and is DIII.

I was somewhat scared about how track would go when I got there. The coach that had been working there recently was forced to quit due to some family issues. This kind of put me into worry considering the horror stories I’ve heard about small college coaching. Maybe they will find on of the worse ones. That kind of thinking.

Fortunately that doesn’t seem to be the case. They have hired a new XC/Track coach and he sent me an email and we had the chance to converse a bit. He has some similar beliefs to what I have developed recently for 800 training. Somewhat of a Coe philosophy with major auxiliary training and moderate mileage. He believes in an 800 runner also being a great 400/1500 runner. He specifically mentioned “many varied speed workouts” which really reminds me of Coe.

I’m not sure where he coached before, I assume it was a DII or DIII school but here is something he said that got me excited. “we have produced 10 All-Americans in the 400-800 in the last three years and have young men join the team running 2:09 and leave running 1:51…”

Keeping the future in mind but I think I really need to focus on this season and finish it out strong. We have big potential for the State Finals.

[Aaron Springer]

Aaron Springer on May 13, 2009 at 10:50 am #83279

Hard day today.
Killer workout in the first place 15-20mph winds just made it 1000x times harder. Was supposed to be a pacing workout but turned into more of an intensive tempo/tolerance workout because we simply couldn’t hit times in the wind.

800m Jog
Dynamic Flex
3x2x400m @ 62-65 w/ 1 min rest and 15 between sets (All but final in range, last one was 70… ouch)
1600m Cooldown
Weights:
5,4,3,2 Standing Military @ 75,85,95,115 supered with 4×5 Chinups
2×3 Cleans @ 135 (fast)
3×3 Squats @ 185,205,225

Ahh, well I finally know for sure that there is a limit where I am completely dead afterward. I hit that limit after going through the backstretch wind on the final 400m.

This workout is just plain deadly. About 10 minutes afterwords we were laying and sitting around the drinking fountain and I had a spell where I honestly thought I would black out. I stood up and walked around, it was scary though.

Well the past 3 days of track have been heaven and hell mixed in one. Plus the fact that I haven’t been sleeping well. These next 3 days of recovery this week will be welcome.

[Daniel Andrews]

Daniel Andrews on May 13, 2009 at 1:12 pm #83285

Congrats on the school record. I told Jason and John it was going down about 3 weeks ago. On an interesting note, my HS’s school record is a low 3:23 which placed 5th in Class A and my class ran 3:25 and placed 3rd in Class A at the State Meet beating the Olympia team who held the school record before your brother. I really think you’ll need a 3:21-3:22 to win which is possible.

You weren’t going to hit times regardless of the wind, 6×400 = 2400m in volume when you had been practicing 800m race pace at 10x200m = 2000m in volume. 4x400m would have sufficed with full rest in-between and been better for race simulation. I would expect milers and two-milers who are sub 2:00 800m runners to hit 61-62s in such a workout you did today but for their events. Again it’s these workouts which bother me at this time of the season especially at Olympia. You run amazing races off of 2 days rest between competitions which suggest a slight over-training. It’s not like you ran bad on Friday night, but how much the rest meant to you all in showing off your latest adaptation levels. It’s not like you are going to lose fitness in the next 3 weeks so the volume should be getting less and the intensity should have already been close to race pace. My hope is that you guys maintain, because the last 3 days of non-rest have been super hard, super hard, and medium-hard (if not hard). I certainly do hope you have some recovery the next couple of days. blackout = exhaustion which is bad.

[Aaron Springer]

Aaron Springer on May 14, 2009 at 9:52 am #83326

Yeah next few days are going to be real easy. And judging by today I can tell I need the recovery really badly.

Today:
Team Pictures
Static Stretching
Easy 3.5 Miles
Static Stretching

Legs are shot today. Absolutely shot.
Shins, quads, hams, calves, all just sore. No real energy today.

[Aaron Springer]

Aaron Springer on May 15, 2009 at 9:17 am #83398

Easy day again. Legs are feeling better, my joints still feel torn up. Ankles/Knees/Hip just feel like stiff, weird.

1600m Jog
Dynamic Flex
3 REAL easy miles(stopped a few times and messed around while we were running)
8-10 4×200 handoffs
2×3 OHB, BLF, Shot Throws
Static Stretching

Running 4×8, 4×2, 4×4 at Mahomet on Saturday. Never run very well at this meet, maybe we’ll be able to change it this year. 4×4 should be a good race again, Watts is running instead of Fresh though…

[Aaron Springer]

Aaron Springer on May 17, 2009 at 8:01 am #83463

Yesterday: Easy Day again

800m Jog
Static Stretching
20 minute run inside (Weather has been terrible lately)
5x50m strides
Static Stretching

Another easy day.

[Aaron Springer]

Aaron Springer on May 17, 2009 at 8:17 am #83465

Mahomet Seymour Invite
Conditions: 15mph constant wind, cold temps in the morning eventually warmed up by 4×2

4×800(3rd):
Combs: 2:05.6
Petersen: 2:04.2
Beach: 2:05.x
Springer: 2:05.1(59)

Felt off all morning, got out decent first lap but couldn’t bring it home. Caught Eureka in the last 100 somehow, Brongo was really off today in the 4×8.

4×200(3rd):
Springer: 22.1
Total: 1:33.8

Haha, yes, I did have the wind of my leg. Still a decent 4×2 considering beach and I were running.

4×400(1st):
Beach: 51.1(WOW AGAIN)
Springer: 52.1
McDannald: 51.8
Freshour: 52.3
Total: 3:27.4

Going up against St. Joe-Ogden, the current second seed behind us. I got the baton about even with everyone(Lane 5 though) and smoked them off the first curve had about 5m lead on the back stretch and finished even more ahead. I WANT SOMEONE TO CHASE. I’ve had all of my big breakthrough races this year chasing someone down, I don’t push the backstretch if there is no one to chase. And I am definitely ready for another breakthrough. My last 100 was far to easy and painfree today.
Freshour jogged it in basically and almost got caught in the last 50. Kind of funny.

[Aaron Springer]

Aaron Springer on May 19, 2009 at 9:55 am #83552

Easy dayyy. Workout tomorrow

1600m Jog
Dynamic Flex
Hurdle Mobility
Easy 3 Miles
Static Stretching

Talked to Teedo and he told us we would be doing 300s or 200s tomorrow. I asked for fast 300s, so hopefully he’s thinking 400 type work, not 800.

Sectionals are this Friday. I’ll be running 4×8,4×4, probably not an open 8. We already are basically guaranteed the Sectional title so any extra effort for a higher State seeding will be useful.

[Aaron Springer]

Aaron Springer on May 20, 2009 at 9:08 am #83602

Pacing work today.

800m Jog
Dynamic Flex
2x50m Buildups
6×200 @ 30 w/ 1 min rest
2 Mile Cooldown
Static Stretching
Weights:
2×1 Clean & Jerk @ 135
2×1 Snatch @ 105

Felt really relaxed on all the 200s and hit pace pretty easily. Felt weirdly explosive in the weight room also, for being so out of practice with both C&J and Snatch. Good sign.

Last weights session. I will probably have 1 more throws session, next Monday.

[Daniel Andrews]

Daniel Andrews on May 20, 2009 at 1:44 pm #83629

If everything goes right you guys have a real chance at rewriting the record books in 4×4 and 4×8. I don’t see any reason why you and beach can’t hit 1:58-1:59 and the other 2 can’t hit close to 2:00.

[Aaron Springer]

Aaron Springer on May 21, 2009 at 1:50 pm #83679

4×800 is going to be tough. But if we can all bring our absolute best than I would agree that we can break it. 4×400 I know we will break again. I can drop more especially after working my start a bit in the 4×4.

Dynamic Flex
3 Easy Miles
10-12 4×4,4×8 handoffs
Static Stretching

Big issue with my handoffs we worked on. I seemed to take my 3 steps and then break stride and slow down while getting the handoff. Did good in practice though today, smooth and powerful for the 3 strides, then take and go.

Just 4×8,4×4 Friday. Weather is looking good, small chance of rain. We should have good teams pushing us in the 4×8 (Tremont, Central, Canton all within 5 seconds of us).. 4×4, not so much. Tremont may go 3:27-8 if Parker runs but still…

[Aaron Springer]

Aaron Springer on May 22, 2009 at 9:42 am #83714

Easy day again. Sectionals tomorrowwwwww

Talk over heat sheets of sectionals
Dynamic Flex
Easy 3
8-10 4×4,4×8 handoffs
Static Stretching

Felt gooood today. Super smooth on the mileage and explosive on my first few steps of handoffs.

Pumped for tomorrow. One problem though, still haven’t been sleeping well. Went to bed about 11:45 last night and woke up at 6… for no reason at all. I normally get 8.5-9 hours everynight but have been getting 7-8 on a good night lately. Maybe I’ve just been stressed about graduation and everything, that’s all done with now though.

[Aaron Springer]

Aaron Springer on May 24, 2009 at 1:44 am #83777

Well nothing bad happened but nothing great did either.

4×800(3rd):
Combs: 2:05.3
Beach: 2:02.x
Peterson: 2:03.x
Springer: 2:03.8(61)
Total: 8:15.x

I need to not let other people get into my head during the race. I went in with a terrible mindset of anchoring against 2 guys from Central and Tremont. One runs 1:55, the other 1:57. If I wouldn’t of been scared and would of just ran with them I probably would of gone 2:00 or 01 pretty easily. I KNOW I can go 1:59 or 2:00 if I get out at 58-59 next Thursday.

4×400(1st):
Beach: 51.7
Springer: 52.1
McDannald: 51.3
Freshour: 50.8
Total: 3:25.7

Completely screwed the hand off here. Let it get too much in my mind and got scared and went out too early. Timed it off the video and lost well over a second of time. Timed from when I got the baton was 51.5, from a nearly standing start. Once again, no one to push me, as you can see in the video. Felt SUPER strong in the last 100, crazy, need to push harder during the final curve.

Here’s the video:

My sister isn’t the greatest photographer. Shaky, and she set the video mode to 320 instead of 640, but it’s better than nothing.

Both relays qualified and State Prelims are next Thursday. Finals on Saturday.

[GoingsGone]

GoingsGone on May 24, 2009 at 2:18 am #83780

congratulations!

[Aaron Springer]

Aaron Springer on May 25, 2009 at 8:59 am #83895

Thanks! I’m looking forward to an exciting week now.

Today was more recovery.
Dynamic Flex
5 minutes easy jogging
Skips/Explosive Lunges/Easy GS stuff
Static Stretching

Looked over the 4×800 video and judging from that I split about 62/61.8…
A bad race obviously, but a good sign that if I go out at 58-59 I can bring that added speed to the second lap and come home just as fast if not faster.

I always have good luck with 2 meets close together. ex. Look back at Eureka and Conference, huge PRs at both 2 days apart. So I’m hoping Thursday State Prelims/Saturday Finals is going to go along the same way for me.

[Aaron Springer]

Aaron Springer on May 27, 2009 at 12:04 am #83960

Yesterday was final workout. Today and tomorrow will be easy days in prep for State Prelims on Thursday.

Yesterday:
800m Jog
Static Stretching
Agilities
3x100m Fly(50m buildup)
2 mile extended cool down
Static Stretching

First 100m was crappy. I felt like I was trying to all out sprint with 800m form, Beach smoked me on that one.
Next 2 were real good, started getting more lift and was a ton faster. Kept pace with Beach and even lost him a bit on those last 2. He’s a low-mid 23s 200m runner so I kind of wonder what I would be able to run about now.

[Aaron Springer]

Aaron Springer on May 27, 2009 at 9:03 am #84000

Legs a bit sore today. Hammies and shins.

800m Jog
Dynamic Flex
Extensive Agilities
2x40m buildup(shins hurt here)
20min easy run(inside, pouring outside)
Static Stretching

Leave tomorrow at 12:30. I’m pumped!
Soreness should be completely gone by Thursday I would think. Took a protein shake right after running today, mine has Glutamine and other stuff and it really helps my recovery. I’ll probably take another Thursday after I run.

[Aaron Springer]

Aaron Springer on May 28, 2009 at 2:01 am #84044

Leaving for State in half an hour. It’s like a 3-4 hour drive so it’s always fun with all us track guys crammed into a little bus.

Today will be same as last year so I’ll just update now.

Later on:
800m Jog
Dynamic Flex
4-6 4×4,4×8 Handoffs
15 minute run
Static Stretching

IMMMMMM PUMPED FOR TOMORROW!
We’re seeded 7th or 8th in the 4×800 and 3rd in the 4×400.
4×4 will be the race of my life, I am so excited.
4×8 We have potential to place much higher than our seed if we all bring it together like at Conference.

So excited, I’ll be listening to the usual Coldplay/The Fray on the ride down to calm myself.

[Aaron Springer]

Aaron Springer on May 29, 2009 at 12:27 pm #84089

Aweesome day.
Weather was misty/rainy and track was wet so not the greatest conditions. Saturday should be beautiful though.

4×800(1st)
Beach: 2:01.x
Combs: 2:03.x
Peterson: 2:05.1
Springer: 2:01.9(58)

Race was uneventful really. Were top 3 the whole race until Peterson got the baton and brought us to first with about a 10m lead. I went out by myself and held it pretty steady, it’s so hard to push the second lap with no one in front of you.

We are tied for 4th in the seedings for Saturday finals.

4×400(1st)
Beach: 51.7
Springer: 51.4(FINALLY)
McDannald: 51.6
Freshour: 51.6

I had St. Joe in front of me for the first 200 and chased him down like crazy. It was awesome, just smoked him at about the 200 mark and got us into first. Fresh cruised it in pretty easy and we still took first.

Once again messed the handoff a bit, that’s what put St. Joe in front. Dad times handoff to handoff and had a 50.8, he’s usually right on the same as coach’s splits if we have good handoffs.

Saturday is going to be crazy. 4×8 I’m going to be anchoring against the absolute BEST 800m runners in the State. I would really love to go sub 2 but bringing home some hardware is what we’re worried about now.

On a team note, we’re looking great right now. We qualified all 4 relays for finals and they are all seeded top 5. Also Fresh and Dubree are top seeded in Vault and Shot respectively. Carpenter qualified in 300iH but it will take a big PR to take a points spot.

[Aaron Springer]

Aaron Springer on June 1, 2009 at 5:23 am #84272

Finally beginning to recover a bit from State.

Wasn’t everything I could of hoped and dreamed for but nothing ever goes perfect and we did an amazing job regardless.

4×800(9th place, squeaked in for a medal)
Beach: 2:01
Combs: 2:03 (messed his ankle up right at the first lap mark, said he heard it pop. trainer said it was injured worse at sectionals than previously thought)
Peterson: 2:05
Springer: 2:00.2(58)(1.4 SECOND PR! SEASON GOAL ATTAINED)
Total: 8:10.8

Ran really good completely to my potential. I got the baton in 9th but got smoked by Callahan running a low 1:50s, at that point I knew I was in 10th and that drove me so hard to pass Polo and bring our relay in for a medal position. I told them before the race “I can’t wait to get on that stand” and I sure wasn’t going to let it slip away.

4×400(RUNNER-UP!)
Beach: 51.4
Springer: 51.4(TIE PR)
McDannald: 50.4
Freshour: 49.4
Total: 3:22.85(SCHOOL RECORD)

Probably didn’t get out as hard as I should of to get us in better position. Had enough room on the backstretch but when we got to the final curve when I usually kick there was a wall of 5 people in front of me going all the way out to lane 3. I had to ride them until the final stretch where I had to run out to lane 7 to give the handoff. Teedo thought afterward that I could of gone 50.x if I would of had room to open up the final curve and not had to run out to Lane 7. I agree, I really think I could have.

Nonetheless, AWESOME RACE. Team title came down to the line on this, we had to get 3rd or better to place us in trophy position. We did it. First track State Finals trophy in school history.

Really need to thank everyone on the forums for this, Dan especially. Without all the information I learned on here, I never would of been able to reach my goals and help my team towards all the records and medals we have earned this season.

THANK YOU ALL.

[Aaron Springer]

Aaron Springer on June 3, 2009 at 9:18 am #84370

Man, I cannot stay away from running for long. I was planning on taking a week or two off, but I really just cannot do it.

Went out for a nice run today, turned into a little more than I thought…
No warm-up just went out and decided on a comfortable pace and ran.

Result:
4 miles in ~23:00

I was doubting the other day if I would be able to break 18 in the 5k road races I will be running this summer, I guess this is a big boost. I got back inside and looked at the clock and WOAH.
I’ll call this my first tempo day of summer training.

For those wondering, I’m planning on competing in a few 5k road races and maybe some 8-10k if there are around. I’m also gearing up for XC that my college coach wants me to run.
I have not come up with a complete plan yet but I’m getting a general idea of how I want to progress this summer, I’ll lay it out on here sometime.

[Aaron Springer]

Aaron Springer on June 5, 2009 at 5:20 am #84485

Lifted a bunch yesterday.
Bench and Olys mainly. Did one set of easy squats at like 205

Today:
Mile Jog
Dynamic Flex
Easy 4 in 30 minutes
10 minutes walking and periodic static stretching

Felt pretty good today. Traps and pecs are a little sore, legs are fine surprisingly.
First 5k is the 14th I think.

[Aaron Springer]

Aaron Springer on June 6, 2009 at 8:57 am #84531

Awesome day outside.

Static Stretching
Ran ~3-3.5 miles into town and lifted
Weights I did Snatch, Squat, Military. Weights not important. 3×6 set/rep.
4x Ab Circuit of:
25 Crunches
30 second elevated prone stability
15 Russian twist with medball

Felt good. Legs will be sore I think from not squatting in forever.
Also tested standing vert today on a force platform.
29in was my best jump. Much higher than the 21 it was last September. Good sign, I want to be 32+ by this coming Winter.

State Races on FloTrack
4×4: https://www.flotrack.org/videos/track_race/play/183389-il-hs-state-4×400-a
4×8 is crappy quality for some reason.
Here it is though: https://www.flotrack.org/videos/track_race/play/183011-il-hs-state-4×800-a

We are the team in black + white speed suits, lane 5 in the 4×4.

[Aaron Springer]

Aaron Springer on June 6, 2009 at 10:02 am #84533

Thinking some more, I’m going to do some trials before really going hardcore into my summer training. Here are the ones I am considering:

Standing Vert
Standing Broad
OHB w/ a 10lb medball
Power Clean
Squat
Military
100m
300m

My race on the 14th can act as a 5k trial.

Does this look good, I’m looking to increase both Aerobic Endurance and also Elastic/Reactive Strength this summer. A more detailed plan/goal sheet is in the works.

[Aaron Springer]

Aaron Springer on June 10, 2009 at 3:13 am #84683

Did 20 minutes worth of intensive GS stuff Sunday as weather was crappy.

Got 4 wisdom teeth pulled yesterday. Awesome. So not activity until hopefully tomorrow.
Surgeon said until the end of the week, but that would mean no running until the 5k, which I think would end badly. So if I can’t get out by Thursday at the latest then sounds like I won’t be running the 5k at all.

Also got my summer training schedule from my coach. ALMOST EXACTLY what I was planning on. Easy aerobic to begin, slow incorporation of tempos and fartleks and then layering on some more anaerobic track work. Mileage maxes at near 70 during the end of the summer but I think I will be doing much more GS circuits and extra work so I’ll keep it in the 50s.

[Aaron Springer]

Aaron Springer on June 13, 2009 at 4:32 am #84789

Went out for a pretty hard 6 mile bike ride yesterday. Biked instead of ran because less impact meant less bouncing on the swollen jaw and less chance of undone stitches etc etc.

Probably going to go out and get 4 easy miles in today. Hoping the jaw survives.

One good thing about sitting around for the past 3-4 days doped up. I have got a good start on what I’m doing this summer. Here is a sketch outline for my summer. (IF you can decipher it 😉

Mesocycle 1 June 12-July 1st
Establish Aerobic Base 35m/wk
Lifting Prep Strength Base with 4×6 @ 50,55,55,60% Dead, Front, Bench, Back, Rows
Establish Oly Power Endurace from 20×1 @ 50% to 25×1 @ 60% (30 second rest)
Plyo Conditioning – Grass Cicuits(elastic)
General Strength Circuits – Abs x 2, Full Circuit 2x

Mesocycle 2 July 1st – July 30th
Push Aerobic Fitness to 45m/wk (35,40,45,30)
BB Circuit 1x Wk in place of a morning run
Weights for Strength Increase with 4×5 @ 65, 4×5 @ 80, 3×5 @ 70, TEST
Oly Power Endurance moving towards POWER with 7×3 @ 60%, 7×3 @ 65%, 8×2@75%, TEST
Plyos – Standing Jumps(VERT to BOX/HORIZ), INSIDE, Some inside bounding limited to 3/4 contact each
GS Circuits – Fullx3

Mesocycle 3 August
Push Aerobic Fitness to 50/55? m/wk
BB Circuit Maintain
Weights: 3×5 @ 85, 4×4 @ 75, 5×3 @ 90, TEST?
Oly MAX POWER – 8×1@ 85%, 8×2@ 75, 6×1 @ 95-100, TEST?
Plyos – ELASTIC, Full Bounding, Depth Jumps
GS Circuits – Fullx3

Mileage for elite 800 runners ranges from 70-100. I don’t think my legs could handle this, nor should they, thus I am doing a large amount of auxiliary work both because I believe (TOTAL development > SPECIFIC development in base) and because I like experimenting on myself.

I’m currently running 1 tempo a week(for you non-distance guys a distance runners tempo is 20-30 mins @ fast pace <6min a mile). Towards the end of mesocycle 2 I will be incorporating some fartleks and VO2 workouts(1000s).

I am also running 10×15 second hills one time per week during the entire summer to keep the legs loose and powerful.

PLEASE, Question, debate, whatever. I am running into unexplored territory for myself. If I'm screwing up something bad here, call me out.

[Aaron Springer]

Aaron Springer on June 13, 2009 at 8:44 am #84798

Ok. That 4 easy miles turned into a “I haven’t done anything for like a week. I feel good”

3 mile tempo with a mile cooldown.
Really hard.

[Aaron Springer]

Aaron Springer on June 15, 2009 at 6:51 am #84839

First day of scheduled summer training! Woo

Long run day today. Well, not too long yet but it will progress.

Static Stretching
7 miles in ~50 mins(forgot to time exactly)
Ab Circuit

Felt pretty good. Long run was easier than I expected, wasn’t too dead. Just really sweaty.

[Aaron Springer]

Aaron Springer on June 15, 2009 at 10:46 pm #84860

AM:
Light Plyometrics Circuit on Grass (skipping, hopping, other jumps)
Weights:
20×1 Power Clean @ 95 on 30sec interval
Superset:
Bench 4×6 @ 95
Bent Row 4×6 @ 20
4×6 Squat @ 155

Legs are sore already. Will update later for PM.

PM:
Static Stretching
4 miles @ ~6:50 pace
5x100yd Strides

Legs are sore. Planned a light GS circuit for tomorrow morning but it might be cut as I think I’m pushing too much volume in the beginning. We will see how I feel.

[Aaron Springer]

Aaron Springer on June 17, 2009 at 10:40 am #84921

Legs are toasted today, hamstrings quads all the way around. I’m blaming the cleans.(Maybe all that hot tubbing last night didn’t help it either.) I scrapped the GS Circuit I had planned this morning.

Dynamic Flex
4 miles @ easy-med(didn’t time again, I really need to get on this)
Static Stretching

Weight is down a good bit. From 152(post season) to 147 or so is where I’m sitting right about now. Not sure what it’s from some water weight most likely. I NEED TO DRINK MORE WATER. Trying to drill this through my head.

I’ve also read that runners will lose weight when running a lot of distance as the muscles are constantly partially depleted of glycogen and the water weight that goes along with that.

[Aaron Springer]

Aaron Springer on June 18, 2009 at 12:50 pm #85000

Still a bit sore today.

2.5 mile run into town
400m walk
2×10 Weights Circuit
Ab Circuit
400m walk
2.5 mile run back to house

Was even more sore on the run back and completely drenched in sweat. It was high 80s today so I was gone. Drank a ton of water though and we’re good.

Tomorrow is another tempo run, kind of dreading it now that I now what a hard tempo feels like.

[Aaron Springer]

Aaron Springer on June 19, 2009 at 11:13 am #85061

Ahh, even more sore now. I think all those unilateral lifts in the circuit dominated my right leg. Lower back is shot also.

1600m Warm Up
Dynamic Flex
2.6 miles @ ~6:20 pace
1600m cooldown
Static Stretching

Not surprised the pace was so slow today. It was 93 degrees out and I’m sore like crazy. I just couldn’t find my form like I can on a normal day. Was supposed to be 3 miles but I seem to have mis-measured. (I almost laughed when I got done with 3 miles in 16:35… I know something was wrong 😛 )

[Aaron Springer]

Aaron Springer on June 20, 2009 at 5:44 am #85238

Still sore. Will be even more sore later after I lift.
Tomorrow is completely off though so I’ll be alright.

AM:
Static Stretching
Easy 4 miles in 31:30

Kind of surprised I was going that slow when I finished up. I just put on the tunes and went out though. It’s alright though, the run was just to get some restorative blood flowing.

PM:
Dynamic Flex
15 minutes basketball(instead of circuit plyos)
20×1 Snatch @ 75 w/ 30sec rest
4×6 Standing Military @ 65
Supersetted with 4×5 Pullups
4×6 Deadlift @ 155 lbs
Ab Bridge Series

Legs are going to be screwed tomorrow… again. I’m getting used to just being sore though so that’s a sign I will stop feeling it soon.

[Aaron Springer]

Aaron Springer on June 22, 2009 at 8:57 am #85467

Ahh, ok so after today I will be logging the weather everyday because I think I’m underestimating the effect of it on my running.

85 today, heat index 94
75% humidity(ouch)

Static Stretching
7 miler in 54:41(7:45 per mile)

Striding form started coming undone about 5 miles in. Last mile and a half I had to walk a couple times to avoid any bathroom accidents on the road. These long runs kill my bowels, I run all the way into my house, down the stairs, and into the bathroom instead of stopping at the road when I finish my run.

Sorry for the graphic nature of this post.

[Daniel Andrews]

Daniel Andrews on June 22, 2009 at 4:19 pm #85491

Right now I wouldn’t do anything over 7 miles at a time. Any mileage over 7:30 pace is a waste of time to a competitive racer at your level. One of the best ways to step up mileage on a day is splitting it, doing a hard 5 miles then an easier 3 at night at the 7:30 pace over vice versa. The idea is to rid yourself of the split going from 5 hard to 5.5 hard and 2.5 easy to 6 hard and 2 easy to 7 hard and 1 easy to 8 hard. It should take about 8-12 weeks of training. The long run is not supposed to be an easy day.

[Aaron Springer]

Aaron Springer on June 23, 2009 at 6:46 am #85503

Sadly enough, that run wasn’t easy at all for me. I hit the first 5 miles in about ~36 minutes so I was at a decent clip for most of it, until the last two. As my aerobic fitness comes in I hope it will allow me to start pushing the long run more. I just wanted to start with it from the beginning so it wasn’t a huge shock when I went out and tried to run that much.

Noonish Weights:
Dynamic Flex
25×1 Power Clean @ 105 on 30 second interval
4×6 Squat @ 165
Superset:
4×6 Bench @ 105
4×6 Bent Rows @ 20
Plyo Circuit(skips, hops, jumps, really light bounding)

8:30 running(Weather 87, heat index 96):
Dynamic Flex
4 miles in 30:08(7:32 per mile…)

This sucked. I don’t know if it was the weights, heat, time or stress at work. Whatever. It sucked. I felt like I was running a tempo yet I looked at the watch ticking 15 minutes at the second mile. From now own: weights go in the evening.

[Aaron Springer]

Aaron Springer on June 24, 2009 at 4:58 am #85553

Right leg is gone today. Hamstring and quad. Left is a little stiff but not bad.

~10:00am GS Work
Dynamic Flex
2xGS Circuit w/ 5 mins rest

6:00 Running(Temp was low 90s still..)
Dynamic Flex
Easy 3 miles

Didn’t time. I’m sure it would of been embarrassing but I needed to lace up the shoes and get out the door. Tomorrow will be moderately easy also, hoping for a good tempo this week week on Thurs.

Leg is still sore and now I’m sunburnt from being outside all day. Sweet.

[Daniel Andrews]

Daniel Andrews on June 24, 2009 at 2:26 pm #85582

Right leg is gone today. Hamstring and quad. Left is a little stiff but not bad.

~10:00am GS Work
Dynamic Flex
2xGS Circuit w/ 5 mins rest

6:00 Running(Temp was low 90s still..)
Dynamic Flex
Easy 3 miles

Didn’t time. I’m sure it would of been embarrassing but I needed to lace up the shoes and get out the door. Tomorrow will be moderately easy also, hoping for a good tempo this week week on Thurs.

Leg is still sore and now I’m sunburnt from being outside all day. Sweet.

Take tommorrow easy. Do some strides or 300s @60s. I would even suggest resting but you after all are trying to build endurance. Don’t worry about XC as much as being fit enough in December to train hard.

[Aaron Springer]

Aaron Springer on June 25, 2009 at 10:12 am #85598

I’m definitely worried about XC.. not so much competitively but rather the training along with it. My coach follows Jack Daniels type training and wants us at 70-75 m/wk by the end of the summer. I don’t think it would be smart to go that high yet and I hope I won’t be forced to when I go out to school otherwise I’m sure I’ll wind up injured.

~6:00pm Running
Mile Jog
Dynamic Flex
10x80m hill strides
1.5 mile cooldown

Shin hurts, so sprinting on the road is out for the future. Felt crappy today, probably due to getting home at 4am this morning. Staying out late looks less and less appealing as my training gets more serious.

[Aaron Springer]

Aaron Springer on June 26, 2009 at 1:26 pm #85657

Felt good today.. Time doesn’t show it yet but I’m not getting discouraged.

Half mile jog
Dynamic Flex
3 mile tempo in 19:43(6:34 per mile)
Half mile cooldown

I’m considering doing sprinter tempos instead of these constant ones. As in 3x1600m @ ~6:15 w/ 30 seconds rest between. These are supposed to help 400/800 guys get into the tempo run mindset. I’m really finding it hard to wrap my mind around the fact that even in the middle I can run hard and not die.

No tempo next week though.. I’m leaving for Columbus on Tuesday and won’t be back until the 6th or 7th. I’ll probably just do a ton of easy running and some GS circuits.

[Aaron Springer]

Aaron Springer on June 27, 2009 at 12:31 pm #85738

8:30 AM Running
Dynamic Flex
Easy 4 miles not timed

Man, morning-after-tempo runs SUCK. No motivation and legs just like hurt.

4:30 PM Lifting
Dynamic Flex
Plyo Circuit(skips,hops,light bounding again)
Weights:
15×1 Snatch @ 75
Superset:
.4×6 Military @ 75
.4×5 Pullups
4×6 Deadlift @ 165

Weights felt good. I cleaned the 165 to rack it back up after I was done dead lifting. Wasn’t too hard so that’s a good sign that I haven’t lost too much power. Man I CANNOT WAIT to get back to heavy Oly lifting. I lovee it but I gotta be patient. I don’t want to hit a plateau in my base training.

[Aaron Springer]

Aaron Springer on June 30, 2009 at 4:38 am #85824

Sunday, June 28

5 mile easy fartlek

Was going to be just 5 miles easy. But it got tired and ran some parts of it tempo paced.

[Aaron Springer]

Aaron Springer on June 30, 2009 at 4:43 am #85825

Monday

11:30 Weights:
Dynamic Flex
Plyo Circuit
15×1, 5×2 Cleans @ 105
4×6 Full Squat @ 185
Superset:
.4×6 Military @ 75
.4×6 Pullups

I’m restraining from trash talking bodybuilders with all my might. Even though he stole the bar from the ONLY bench in the gym and was doing curls in front of the mirror with it.. for like 20 minutes. Many words are coming to mind right now, none of them appropriate to log here.

Feeling a bit run down, I’ve been golfing 3 times in the past 3 days and it’s wearing on my whole body. I never thought it would of been this stressful. Abs, back, gluts, hamstrings all sore from the twisting and hitting and mass amounts of walking.

Not sure if I’m running later or not. Depends on how work goes and if I have time or not.

[Aaron Springer]

Aaron Springer on July 7, 2009 at 4:24 am #86063

Finally got back. Columbus was awesome…. but not for my training. Nowhere to run and I was exhausted everyday. Did some GS just about everyday but nothing overly intensive.

Yesterday rode home for about 8 hours. Then did a super easy 3 mile jog.

11:00 AM:
Basketball Warmup
Dynamic Flex
7×3 Cleans @ 115
Superset:
.4×5 Bench @ 125
.4×5 Bent Rows @ 25
4×5 Squats @ 195

Squats will probably make me a bit sore. Maybe bench too.

6:00 PM:
Quick Dynamic Flex
5 miles at decent clip
Static Stretching

Felt surprisingly good for lifting hard.

[Aaron Springer]

Aaron Springer on July 8, 2009 at 1:34 pm #86107

Had to run at the gym tonight because it was storming out..
First time on those treadmills and I really like them.

9:00PM Running
1 mile @ 8:00 pace
3 miles progressive from 7:45 down to 6:40

Was decently tired afterwards. Felt good. Man… running in a 70 degree gym with no humidity is 1000x easier than running outside with 80 degrees and 60% humidity all the time.

[Aaron Springer]

Aaron Springer on July 9, 2009 at 10:45 am #86165

Raining tonight pretty constant but it felt good. Feels easier to run in the rain

Dynamic Flex
4 miles @ ~7:00 pace w/ Jesse and Jason
Static Stretching

Felt real good. Good clip but it’s so much easier to hold when you’re with other people.

[Aaron Springer]

Aaron Springer on July 12, 2009 at 8:07 am #86279

Last few days have been bad, don’t get me started.

Wednesday: Worked 5 hours walking 11 miles.
Thursday: I worked 9 hours. walking 4 miles.
Friday: I worked 13 hours, walking 11 miles.
Today: Only working 6 hours. What a break!

I’ve walked a marathon through the fields in the past 3 days. My joints kill and I’ve been missing workouts left and right. The uneven ground just kills your ankles and knees after a few miles.

Today:
Dynamic Flex
2 mile warm up
7×3 Snatch @ 85
Superset:
.4×5 Military @ 85
.4×6 Pullups
4×5 Deadlift @ 195
1 mile cooldown

SORE, TIRED, TIRED TIRED TIRED.

[Aaron Springer]

Aaron Springer on July 13, 2009 at 12:35 pm #86323

Hamstrings are real sore.

Dynamic Flex
5 miles

Tonight was a real good night. Temp was good and the run felt effortless.

[Aaron Springer]

Aaron Springer on July 14, 2009 at 3:48 am #86334

Less sore this morning.

9:00 AM Lifting
Dynamic Flex
Plyos:
3×5 VJ onto box
4×5 Standing broad jump
5x15m light bounding

Weights:
7×3 Clean @ 135
Superset:
.4×5 Bench @ 135
.4×5 Bent Rows @ 30
Superset2:
.4×5 Squat @ 205
.4×3 VJ onto box

Felt really good. VJ felt really explosive, bounding was real springy. That’s what I was looking for, not looking for power/distance yet.

6:00 Running
Dynamic Flex
4 miles w/ Jason and Payton
5x100yd strides
Mile cooldown on grass
Static Stretching

Running was a little labored today. It might of been fast or it might have been just me feeling the hard session this morning.
Strides felt slow.

[Aaron Springer]

Aaron Springer on July 15, 2009 at 8:30 am #86378

Sore today.
I feel like I shouldn’t be sore since I’ve been lifting consistently for 5 weeks now… Even when I used to lift 3 times a week I wouldn’t be sore after about 2 weeks of it.

2:00 Running
2.5 miles into town
Short Upperbody DB Circuit
2.5 miles back

meh.

[Aaron Springer]

Aaron Springer on July 21, 2009 at 5:47 am #86533

Been super busy with long days again lately.

I got in most of my lifting last Friday and ran easy a couple days of the past 5.

10:00 AM Weights:
1 mile Jog
Dynamic Flex
Plyos:
5×3 Jump onto 28″ box
3×5 Standing long jump
3x15m easy bounding
Weights:
8×2 Clean @ 145
Superset:
.3×5 Bench @ 145
.3×5 Rows @ 35
Superset:
.3×5 Squat @ 215
.3×3 Jumps onto box
3xAb Circuit

Ab circuit consists of 30 seconds each of standing rotations, wood chopper each way, and big circles with a 10lb medball. Straight into 25 abs of choice then 45 second prone bridge and 30 second side bridges.

Squats felt oddly easy. Probably the low running volume last few days have my legs really fresh. I need my heavy clean form back, those sucked today.
Was going to do a mile cooldown but every treadmill was taken up.

6:00 PM Running
Dynamic Flex
5 miles @ ~6:50 pace with Jason
Static Stretching

Started laboring a bit after the first few miles. We probably backed off about 15-20 seconds for the final mile.

[Aaron Springer]

Aaron Springer on July 22, 2009 at 9:46 am #86567

Wow… really good night tonight. Temp was great mid 70s with overcast skies, low humidity (60% is low here 😛 )

Dynamic Flex
6 miles, last mile fast
Static Stretching

I didn’t use a watch to time it but my MP3 hit the eleventh track of The Killers new cd as I slowed into our driveway. The first 10 tracks are 41 minutes combined.

Definitely happy about that time. I wasn’t laboring or anything like last night either, it was just smooth sailing at a nice pace.

[Matt Norquist]

Matt Norquist on July 22, 2009 at 1:22 pm #86580

Nice run. Those long runs are brutal. You going to run CC in the fall? If so, what are your goals?

[Aaron Springer]

Aaron Springer on July 23, 2009 at 10:51 am #86606

Thanks man!
I will be running CC this fall because my coach, and I, feel it will better prepare me for the aerobic demands of the 800. To be completely honest, and this is somewhat sad, I will be happy if I break 30:00 for the 8k. Kind of ashamed to admit that, but it being 10x my normal race distance… 😛

Basically I’m hoping it will bring my aerobic system up to par. With 51.x 400 speed, there are many 800 guys that can go low 1:50s. I really want to hit 1:55-56 this year and I think all this aerobic work will be a huge boost considering I have never really worked it hard.

Hard day again. 3rd in a row.

Running:
Mile jog
Dynamic Flex
4 miles with Peterson(felt faster than either of the past 2 days)
Static Stretching

Felt really fast. I was laboring to keep up. Peterson is a 15:30s 5k guy so it makes sense he is going to be a good bit faster than me.

Tomorrow will be an easy, short, shake out run. Then going to the CONCACAF Gold Cup game in Chicago!! US v Honduras
I can’t freakin wait.

[Aaron Springer]

Aaron Springer on July 25, 2009 at 10:17 am #86761

Ahhh so tired.

The Gold Cup game was sick! 60,000 some people there for both US v Honduras and Mexico v Costa Rica. Things got intense as all the very drunk Mexico fans threw their beers at Costa Rica. Haha hilarious.
Got home at 1:30am and had shots and work in the morning so no morning session. 🙁

Slogged out 3 recovery miles yesterday.

5:00 Lifting:
Mile jog
Dynamic Flex
Plyos(Same as earlier, shins kind of hurt on bounding)

Weights:
7×2 Snatch @ 105(felt good, explosive, really getting the feel for dropping under, instead of pulling up)
Superset:
.3×5 Military @ 105
.3×6 ChinUps
3×5 Deadlift @ 215

Cooldown mile

Straight bar deadlift is much harder than hexbar but I’m liking it a lot better. Seems like more of a pchain emphasis. Pretty hard to get the first rep off the ground though.

[Aaron Springer]

Aaron Springer on July 27, 2009 at 8:13 am #86814

Felt real crappy yesterday. Might of been a reaction to the shot, just flu-like symptoms. Back today feeling good.

12:00 Running
Dynamic Flex
8 miles in 61 minutes

Not a bad run. I was cooking at the beginning in the sun but on the way back the wind was killer. At least the heat was gone.

Feeling pretty good.

[Aaron Springer]

Aaron Springer on July 28, 2009 at 2:19 am #86828

WEIGHT ROOM TEST DAY!

9:00 Lifting
Power Clean 1RM: 185(EASY. Form problems or I think I could hit 195)
Bench 1RM: 185(Solid)
Squat 1RM: 305(Ran out of weights… could of gone 315 probably)
SVJ: 27(down 1-2 inches from beginning of summer)

Happy about all the lifting maxes.
For Power Clean that is the second time I have hit 185 IN MY LIFE. And it’s during my base phase. Sweet.
Bench felt good and I almost had 195 but got stuck about half a foot off my chest.
Squat felt good all the way through. Too bad 305 is the max weight near the racks!

SVJ… I’m not really understanding why this is down when all my other numbers are up. Ahh well… not too worried.

Definitely happy about these numbers in base. Especially after 8 miles yesterday.

6:00 PM Running
Dynamic Flex
7.65 miles with Jason and Jesse (around 7min pace. had to walk a few times as one of us was getting sick)
Static Stretching

That run was hard. Especially after maxing. I’m dead now. So dead.
Doing some self-massage and a contrast shower.
This week should end up at about 40 miles which is where I think I should be.

[Daniel Andrews]

Daniel Andrews on July 28, 2009 at 2:09 pm #86854

Nice job. Keep up the good work.

VJ is down and lifting numbers are up because your muscles are no longer primed for max or near max power generation because of the endurance running.

[Aaron Springer]

Aaron Springer on July 29, 2009 at 1:18 pm #86898

Thanks! And I figured something along those lines, but I thought it would have similar effect on strength also.
Always good to learn more about how my body reacts.

Long day working today.

8:30PM Running
Easy 35 minutes on a treadmill

Was storming outside so I couldn’t get out. Treadmills suck so much but I went over 4 miles according to the readout. Tomorrow will be decently easy again probably 5-6 depending on how I feel.

[Aaron Springer]

Aaron Springer on July 31, 2009 at 5:05 am #86965

Yesterday was off. Had a good time with the old track team at Stine’s house.

12:00PM Running
Dynamic Flex
6 miles a bit faster than last week(40:xx)

Last week was one of those easy floating feeling days. Today took a bit of effort to maintain this pace.
Felt good though.

[Daniel Andrews]

Daniel Andrews on July 31, 2009 at 5:56 am #86968

Thanks! And I figured something along those lines, but I thought it would have similar effect on strength also.
Always good to learn more about how my body reacts.

Long day working today.

8:30PM Running
Easy 35 minutes on a treadmill

Was storming outside so I couldn’t get out. Treadmills suck so much but I went over 4 miles according to the readout. Tomorrow will be decently easy again probably 5-6 depending on how I feel.

Strength != Power

[Aaron Springer]

Aaron Springer on August 1, 2009 at 12:30 pm #87033

Early running kind of sucks. I got out of bed and just sat on the edge of it for like 10 minutes. Almost late for work.

6:30AM Running:
4 miles easy

6:45PM Lifting:
Mile warm up
Dynamic Flex
Snatch Max – 135 (Heavy Technique needs work. But still an all time PR)
Standing Military – 145 (PR)
Straight Bar Deadlift – 325 (grip strength ends here, leg strength still going)
Mile cooldown

Definitely happy about the maxes again. Back is a little sore because I haven’t deadlifted heavy… EVER.

Heading down to Gulf Shores tomorrow. I’m excited.
A lot of running on the beach for time not distance. Get the legs off the road and yet keep the volume will be amazing.

[Aaron Springer]

Aaron Springer on August 3, 2009 at 1:58 am #87075

16 hours in the car yesterday = no running. Tight and exhausted yesterday.

Today it was nice out. HOT, but nice. I’m loving it down here.

7:45AM Running:
27 minutes pretty easy pace

Running on the beach is nice. Completely tore up my feet though, calluses are now like hanging off my soles and huge blood blister on my big toe.

Also judging by my tracks, my right leg still twists to the outside as I push off. The footprints were like one leg straight on, other leg splayed out completely.

I’m going to talk to the trainer at HWC(where I work out) before I leave. He noticed the other day while I was doing cleans that my lower leg turns out and thought I was going to hurt myself.

[Aaron Springer]

Aaron Springer on August 4, 2009 at 10:24 am #87106

5:00 PM Running
30 minutes on bike path

Legs are so screwed up right now. Front knee tendon kills, both back knee tendons hurt, glutes, hams, everything. I haven’t been this sore in forever and it’s awesome!

I played almost 3 hours of tennis yesterday and at least 2 hours of frisbee on the beach. I think I might come back from vacation a lot more fit than I went 😉

First an athlete, second a runner.

[azz88]

azz88 on August 4, 2009 at 10:46 am #87110

mind if i ask what country your from?

[Aaron Springer]

Aaron Springer on August 5, 2009 at 1:36 pm #87168

No, I don’t mind at all.
I’m from the USA, Illinois in particular. I’m currently in Alabama for vacation though.

No running today, it was storming all day long and windy also.
Still pretty sore.
Not sure if the glutes are terribly sore because they activate better now that I’ve done some work like that previously. That’s my guess because it doesn’t seem like running in sand or tennis would be overly intensive on the glutes. To the point where they are much more tired and sore than my quads or hamstrings.

[Daniel Andrews]

Daniel Andrews on August 5, 2009 at 2:06 pm #87174

No, I don’t mind at all.
I’m from the USA, Illinois in particular. I’m currently in Alabama for vacation though.

No running today, it was storming all day long and windy also.
Still pretty sore.
Not sure if the glutes are terribly sore because they activate better now that I’ve done some work like that previously. That’s my guess because it doesn’t seem like running in sand or tennis would be overly intensive on the glutes. To the point where they are much more tired and sore than my quads or hamstrings.

Lateral movement

[Aaron Springer]

Aaron Springer on August 6, 2009 at 11:42 am #87219

Always popping in with a useful answer. 😛 Thanks!

For a first time ever I ran out with the wind blowing in my face and then also back with the wind blowing in my face. These coastal winds change in a split second.

Easy Dynamic Flex
35 minute run

[Aaron Springer]

Aaron Springer on August 11, 2009 at 8:54 am #87407

Past few days have been crappy. I had a real bad migraine on our drive home on the 7th. My mother gets them occasionally but thats the first time I have ever had one. It knocked me out for an easy 3 days. Puking, pain to move, aversion to light and noise, it was terrible. I hope I don’t ever get one again.

Finally got back to running again.

Easy Flex work
4 miles

Terrible. Utterly terrible. My legs felt like lead, it hurt to breathe, my anterior shin muscle was on fire. Just bad, bad, bad.

Maybe 3+ hours a day pounding on the concrete tennis courts took more out of my legs than I thought.

There is a 5k next weekend that I will be running in. I would love to go 18:00 and I think it should be possible for me if I can get myself back in shape(Figuratively of course, my fitness is still good).
Tomorrow I think I will do an easy morning run then 4×800 @ 3:00 w/ 1 min rest at night/afternoon. Just a little pacework so I can know what I need to do.

[Aaron Springer]

Aaron Springer on August 12, 2009 at 3:59 pm #87455

Another crappy day..

9AM:
Easy 2 mile shakeout run(Hoping to loosen me up for later)

2PM:
Mile Warm Up
Dynamic Flex
3×800 @ 2:50, 3:00, 3:10
Half Mile Cooldown

’nuff said. Scratch that goal in the last post.

[Aaron Springer]

Aaron Springer on August 13, 2009 at 9:39 am #87484

4PM Running:
6 easy miles

Dad just informed me the 5k is on Sunday morning so none of us will be running in it. Ahh well.

Got new trainers and XC spikes today. Shoes feel real good and support my low arches rather well.

[Aaron Springer]

Aaron Springer on August 14, 2009 at 10:36 am #87546

5PM Running:
5 easy miles

Legs are still a bit stiff.
Feeling better though.

Trying to figure out what I want to do for lifting during XC.
None at all, or just Oly lifts 1x a week. Or maintenance 1x per week. I’m not sure yet.

[Matt Norquist]

Matt Norquist on August 15, 2009 at 3:52 am #87561

I don’t think one can maintain strength when only lifting once per week; at least, I wasn’t able to maintain my strength 100% when I was only lifting once per week. I think I lost about 5-10% off my 1RM over a 2 month or so period of only once per week. Perhaps you could do some muscular endurance type lifting twice per week? Things like 3×20@45% or 3×30@45% with only 60-90 seconds rest? It is hard at first, but after 3 or so sessions, it will feel really good. The workout will only take you maybe 15-20 minutes.

Depending on what you do, I am sure you can maintain strength with just 1x per week. However, I’d say you should do 2x per week. 1 day do OLY lifts, plus squat and bench. 1 day do a circuit of sets for time. IE – 60″ per exercise, then 60″ off, and so on.

[Aaron Springer]

Aaron Springer on August 16, 2009 at 12:02 pm #87649

Cody you hit it on the head there. I’m going to be taking 17 hours of class as an Honors program student, working a part time job, running with the team, and being the really social person I am. I’ve talked about this extensively with my brother and we have figure that I could probably make time for about 1 session per week and I’m trying to decide how to best spend that.

Matt, you say you think it’s possible to maintain strength off 1 workout per week. What kind of set/reps were you thinking?

Today:
9.5 miles easy pace

Tonight was amazing out. I started my run and then just kept going and going because it was absolutely beautiful weather out. I’m thinking my joints might be a little achy tomorrow.

[Aaron Springer]

Aaron Springer on August 18, 2009 at 10:39 am #87804

That endurance style lifting looks really interesting. I’ve actually considered something similar before but never gone through with it. I’m afraid I probably won’t this season either as changing the stimulus right away and only going 1x per week is bound to cause problems.

Have you done some of this style lifting yourself? I’m really curious about what kind of anatomical adaptations it causes. There doesn’t seem to be much info on the higher rep ranges around.

Yesterday, August, 16
Dynamic Flex
5 miles easy pace

[Aaron Springer]

Aaron Springer on August 18, 2009 at 10:41 am #87805

Today:
Mile warmup
Dynamic Flex
3 mile progressive from 7:20 to 6:20
Walk .25mile
Mile cooldown

All on a treadmill because it was storming crazy here.
I hate treadmills. The only real benefit I see is you must have a quicker turnover than a similar pace on the road.

[Daniel Andrews]

Daniel Andrews on August 18, 2009 at 2:30 pm #87817

A couple of thoughts to ponder.

1. Unless you are generating huge watts in relation to your body mass endurance lifting doesn’t do much for a runner of any type. Strongman competitors and military benefit from endurance lifting as part of their progressions in training.

2. Everything should be a progression to a goal, Carl’s latest blogs are examples of this.

3. Endurance lifting can burn you out faster and fry your circuits and metabolism and produce unwanted gains in mass even if it is lean muscle. Save endurance type activities for general strength were power and endurance are matched more closely with power and endurance requirements of the competitive activity. lifting weights artificially adds mass to movements, the adaptive response is create the body which can move the artificial mass X number of times in Y period of time and this requires more mass.

4. The focus of the weight room should be to get stronger and more powerful without gaining or losing mass and endurance because of it. Mass and endurance should be a by product of the overall training plan.

[Aaron Springer]

Aaron Springer on August 20, 2009 at 12:34 am #87934

Ahh, the training for LA tolerance using weights. The old coach at my University trained this way for a period during the winter each year. In my personal opinion, I think something like that should be saved for a situation where it is absolutely impossible to get on a track and you NEED to do a LA workout.
I’d rather train specifically using running fast reps to build the LA tolerance.

Yesterday, August 18th
Dynamic Flex
5 miles good clip last mile at 6:40 pace or so
Mile cooldown

Felt kind of stiff.

[Aaron Springer]

Aaron Springer on August 20, 2009 at 1:58 pm #87986

Was sore and tired all day. Weird.
I got 8 hours of sleep last night and took a 3 hour nap this afternoon…

5:00 Lifting
Dynamic Flex
4×2 Cleans @ 145
4×4 Bench @ 155
4×4 Squat @ 225

Nothing too hard. Just starting in on the maintenance.

Strained my right delt when I was racking up the squat. I guess it wasn’t all the way on the pins when I ducked out, so all the weight was attempting to be supported by my back muscles and my delt seized up and hurts pretty bad now. Fortunately it’s not a primary running muscle so training will continue 😉

I leave in 3 days for XC preseason!

[Daniel Andrews]

Daniel Andrews on August 20, 2009 at 3:02 pm #87991

I would agree that performing sets of 20 or 30 reps as slowly as possible probably would not help any runner. The point is to perform the lifts at a steady, quick pace. Why wouldn’t this help with those runners that need increased muscular endurance as part of their races, perhaps 400m, 800m, and up? Because the lifts are performed quickly (20-30 seconds per set) and there is little rest (60-90 seconds), lactic acid build up occurs in the muscle so it could be another way of training lactic acid tolerance which can only be beneficial to those types of runners, wouldn’t you agree? When I did the workouts, I felt the same as I did after performing specific lactic acid tolerance track workouts and, like the track workouts, it only got easier with each session signaling what I thought was a positive adaptation.

I can speak from experience that I’ve only gained significant mass (>5%) with minimal strength increase from hypertrophy workouts and certainly not endurance type lifting and I don’t think that I’m any different than most people. Also, I did not get burnt out by any means. In fact, it was a nice change of pace from the max strength workouts that I was doing to artificially be able to lift more weight for one rep.

Finally, I would suggest that the only way to see an improvement in max strength is to do the right things to increase max strength. Similarly, the only way to see an improvement in muscular endurance is to do the right things to increase muscular endurance. An athlete that would benefit from muscular endurance (and I submit to you that 400m and up may benefit) would not necessarily train their muscles exactly the same way as an athlete that did not need muscular endurance (say, 100 and 200m).

I suppose that if there is zero benefit of increased muscular endurance for any type of runner, then this type of lifting should not be performed but that may be a hard point to argue. I’d be interested in hearing it, though. This all rests on idea that increased muscular endurance would be benficial for 400m on up. If you disagree with that statement, then you will probably disagree with this style lifting and the rest of this post.

Change of pace / Variance is one thing and Training Philosophy is another. The fact remains that the adaptive response to endurance training in running is less mass on the body to move it, ie you can push a higher % of your maximum power output at a lower body mass for longer periods of time. There recently was a huge debate about this towards the end of the Tour de France with cycling and coaches and scientists continue to confuse relative VO2max (internal energy produced) with Mechanical Power Outputs (external expression of energy).

I guarantee if you do endurance lifting be it for power or muscular endurance over long periods of time in training either your body will break down and/or you will gain mass. By age 30 you will be able to win the Clydesdale Division (200+ lbs) in your local 5k, but that will be the extent of your athletic success in running.

[Daniel Andrews]

Daniel Andrews on August 20, 2009 at 3:03 pm #87992

Was sore and tired all day. Weird.
I got 8 hours of sleep last night and took a 3 hour nap this afternoon…

5:00 Lifting
Dynamic Flex
4×2 Cleans @ 145
4×4 Bench @ 155
4×4 Squat @ 225

Nothing too hard. Just starting in on the maintenance.

Strained my right delt when I was racking up the squat. I guess it wasn’t all the way on the pins when I ducked out, so all the weight was attempting to be supported by my back muscles and my delt seized up and hurts pretty bad now. Fortunately it’s not a primary running muscle so training will continue 😉

I leave in 3 days for XC preseason!

Great minds think alike. Good luck with XC this year. Keep us posted.

[Aaron Springer]

Aaron Springer on August 21, 2009 at 1:17 am #88006

Will do. I plan on logging all my workouts and thoughts still, providing my coach isn’t ultra secretive and refuses to let me.

8:00AM Running
3 easy

4:30 Running
Dynamic Flex
4.5 easy (windy made it less easy)

Glutes are real sore. I haven’t squatted for a while though.

[Aaron Springer]

Aaron Springer on August 21, 2009 at 4:19 am #88025

Do you think there would be harm in lifting for muscular endurance once per week for a long period of time? The other 2 days would be max strength style?

Interesting point here. After reading the “Relative Strength” article by Kelly perhaps the minimal hypertrophy gains would translate into larger strength gains over time. Then during base phase the small amount of extra mass would be lost and maybe some extra strength kept. Not to mention perhaps keeping the Anaerboic system from declining without any fast intervals. Hmm, something to consider.

About the contradicting statements. In the first bolded one I think Dan is referring to actual endurance running where people will naturally lose bodyweight if they run enough whereas the second statement he is referring to the type of lifting we were talking about.

The great thing about track and field is all the different ways to train and experiment with combining all the different elements.

[Aaron Springer]

Aaron Springer on August 22, 2009 at 1:42 am #88145

9AM Running:
3 easy miles

I feel like someone took a hacksaw to my right hamstring and glute.

4:30PM Running:
5 easy miles

Still sore, and tired. Past 2 days have been 8 hours of sleep at night with 3 hour naps in the afternoon. Woah.

First 40 mile week complete.
Move out tomorrow, move in Sunday.

[Aaron Springer]

Aaron Springer on August 23, 2009 at 1:54 pm #88278

13 hours in the car today. Did a little dynamic flex to loosen up every time we stopped.

Schedule for the next week:
7AM: Breakfast
9AM: Morning light run
12-1PM: Lunch
4-6:30: Evening Practice
9PM: Late Dinner

Wow, going to take a while to get used to the really late supper. I’m going to have to be snacking quick after the morning run and then have a good sized lunch.
Caf is open all through the day though once school starts so I should be good.

[Aaron Springer]

Aaron Springer on August 25, 2009 at 12:47 am #88320

ON CAMPUS! Woo.

830 Morning Session:
800m Jog
Continuous Warmup
Dynamic Flex
25 minutes easy (~3.5 miles)
Static Stretching

Our coach is really knowledgeable, he doesn’t throw all the scientific jargon on the athletes and puts it in the terms most can understand. I kind of wish he would be scientific though, after being here for so long.
Continuous warmup is a good idea, it’s basically 2x50m of 2 exercises on the straights and then jogging the curves, no stopping for 4 laps(8 exercises)

10:30 Lifting
Dynamic Flex
3×3 Cleans @ 135
3×4 Military @ 95
3×4 Squats @ 185

Lightened up the squats, hopefully I won’t be as sore next few days. Especially with us doing 2 practices every day for this week.

5:30 Running
800m Jog
Continuous Warm-Up
Dynamic Flex
6 miles
Static Stretching
Brief Abs

I think I will be pretty sore tomorrow morning.

[premium]

premium on August 25, 2009 at 5:43 am #88334

what exercises did you do on the straight

[Aaron Springer]

Aaron Springer on August 25, 2009 at 12:15 pm #88359

what exercises did you do on the straight

Pretty standard exercises such as A-skips, Walter Paytons, High Knees.. etc.

[Aaron Springer]

Aaron Springer on August 26, 2009 at 1:38 am #88382

8:30AM Running
25 minute run
45 minutes Yoga/Stretching
15 minutes Bag of Pain

Bag of pain consists of rollers mainly for the hips, achilles, calves. I had one of the coaches roll out my calves and it hurt like crazy. I rolled out my own hip muscles and now I’m still sore AND my calves hurt worse than before.

3:00PM Running
60 minute trail run
Static Stretching

I’m tired. Didn’t get my midday nap as we left early for the trails.

[Aaron Springer]

Aaron Springer on August 27, 2009 at 4:49 am #88439

Guess I didn’t even log about the fall I took on the trail yesterday. Stepped on a root or something and flipped off and twisted my ankle real nice. Ran for 30 more minutes on it with minimal to no pain so I figured I was fine. Got ice afterward but didnt have it checked out at all.

This morning I woke up and it was swollen huge and real limited mobility. Tried to go for the early morning run but 10 mins in it was too painful.

Went to the Training Center and had it looked at. Grade 2 sprain with 2 of the ligaments VERY painful to the touch. They put it in the Gameready for 2 20 minute sessions and had me do some mobility work. Going back in a couple hours for some more Gameready and more work probably.

Nothing at all today, tomorrow tentative.

3:00 Therapy Work
30-45 minutes rolling, massage, partner therapy work.

Scratch that.
Coach and I snuck in a 45 minute bike ride behind the trainer’s backs 😉

6:00 Biking
45 minutes good pace

Horseshoe compression wrap on the ankle currently. I should probably talk to coach about the torsion issues with my right leg. Maybe him and the trainers can figure out the inflexibility or weakness and get me on a plan to help correct it.
This is a big switch for me having staff with actual Exercise Science knowledge.

[Matt Norquist]

Matt Norquist on August 27, 2009 at 12:44 pm #88450

[quote author="premium" date="1251159250"]what exercises did you do on the straight

Pretty standard exercises such as A-skips, Walter Paytons, High Knees.. etc.[/quote]

Big fan of the continuous warm-up – especially for those of us pressed for time. You can incorporate a real light GE, dynamic flex, a little GS work, and sprint drills all in one – and then you’re ready for the work session. If you only have an hour a day to train – this is the way to go.

[Aaron Springer]

Aaron Springer on August 28, 2009 at 3:22 am #88480

Yeah it’s great. Knocking out a lot of little things that need to be done all at once.

830AM Therapy
Gameready Icing + Compression
Mobility Work
Strengthening Work

10:30 Biking
20 minutes easy

Ankle is almost ready, I hope.

1:30 Theraby
See Above

3:00 Biking
30 minutes easy
30 minutes (1 hard, 2 easy)
30 minutes easy
Static Stretching

Biking was rough, that’s a long time to sit on a stationary bike.
Heading back down to get the horseshoe wrap back on now.

[Aaron Springer]

Aaron Springer on August 29, 2009 at 12:49 pm #88546

8:30 Therapy
Cold Whirlpool
Mobility Work
Strengthening Work
Balance

10:00 Bike
15 mins easy biking

1:30 Bike + Lift
60 mins moderate pace(felt equivalent to about 6:45 pace running)
3×3 Clean @ 135
3×4 Deadlift @ 225
3×4 Bench @ 145

3:00 Therapy
See above
Plus some easy jogging on treadmill with tape job.

While I was on the treadmill they noticed that my gait was all funny. What’s new. They proceeded to do about an hours worth of testing and such to determine a few things. My legs are the same length, they both have near identical lower leg/upper leg ratios, my right femur is externally rotated, my right foot also has all kinds of problems including misaligned metatarsals and something about the arches not matching up.

Right now they are thinking orthotics can help with the foot, and I’m hoping we can figure out something about my femur which I think caused my foot to be that way over time. It could be that my bones are just set that way and it cannot be fixed, but I’m hoping it’s a flexibility or muscle weakness that can be corrected over time.

Stay tuned to find out after my other ankle gets better. 🙂

[Aaron Springer]

Aaron Springer on August 31, 2009 at 9:18 am #88611

Missed yesterday, training room was closed.

Today:
10:15 AM
Light Dynamic Flex
30 minute light GS work

5:00 PM
12 mile bike(real hilly)

Wow those hills were killer. I could throw it in first gear and still barely make it up some of them. No training room again today. Ankle is more swollen because i’m still walking around on it all the time without a wrap. Hopefully healing up good though.

[Aaron Springer]

Aaron Springer on September 1, 2009 at 1:20 am #88645

10:00
6 mile ride

I hate hills, my quads hurt.

3:30 Therapy + Running
Contrast
Flexibility
1 mile jog straights walk curves
2 miles run straights (~6min pace) jog curves
45 minute bike
Static Stretching
ICE

[Aaron Springer]

Aaron Springer on September 3, 2009 at 1:49 am #88732

Missed logging yesterday. Muh bad.

4:00 Therapy + Workout
Contrast
Flexibility
1 mile run straights slow jog curves
5 miles at easy pace on track

I’M BACK… almost. 🙂
Ankle is a little tight today, understandably. No problem.

[Aaron Springer]

Aaron Springer on September 3, 2009 at 12:09 pm #88772

4:00 Workout
Heating ankle
Flexibility
Balance
1 mile warmup slow jog
1 mile slow jog with faster straights
3 mile “tempo” in 20 mins
1 mile cooldown

Tempo didn’t feel too bad for being the first time running faster than 8:00 in a week… 😛
I’m on track.

[Aaron Springer]

Aaron Springer on September 4, 2009 at 3:20 pm #88839

4:00 PM Workout
Therapy Stuff
6 easy miles
Cold Whirlpool

It’s late, I’m going to be tired tomorrow.

[Aaron Springer]

Aaron Springer on September 5, 2009 at 10:23 am #88879

4:00 PM Workout
Therapy Stuff
1 mile continuous warm up
Dynamic Flex
6x(200,200,400) w/ 1:15, 1:15, 2:30 rest @ 38,38,76
15 minute cooldown jog
Static Stretching
Calf Massage
Cold Whirlpool

Nice to do something faster for a change. Cody and I went 62 on the last 400 real relaxed.

More of a adaption workout, next time I’m sure the times will be slowed a tiny bit and the rest cut a lot.

[Aaron Springer]

Aaron Springer on September 6, 2009 at 3:40 pm #88933

7:00PM Workout
600m Warmup
Dynamic Flex
10×100 @ 800 pace(by feel) w/ 50m walk rest
600m Cooldown
Static Stretching

Just threw this in because I didn’t have time for a useful long run. Keep some speed in the legs during cross.

Also, this was all barefoot. I am going to try to start doing some barefoot work more often to strengthen the lower legs. My foot muscles I didn’t know I had are kind of sore right now.

[Aaron Springer]

Aaron Springer on September 7, 2009 at 6:21 am #88947

2:00 PM Workout
10 miles LSD 1.5 mile pickup at the end
Static Stretching

Felt pretty good. Got lost. Hills.

[Aaron Springer]

Aaron Springer on September 8, 2009 at 2:30 pm #88993

Calves are kind of sore today. Probably still from barefoot stuff. Soleus mainly.

1600m Jog
Dynamic Flex
3x(800,400,400,200,200)+800 @ 41 per 200 pace w/ 2:30,1:30,1:30,1:30,1:30 rest.
1600 barefoot grass cooldown

Economy workout. Get the body ready to go fast for a long time. I like the idea of a long interval first to spike lactate levels, then shorter intervals to teach the body to use the lactate that was produced. Good idea, needs a shorter rest after the first interval.

Not going to get enough sleep tonight. Had to cram for a quiz tomorrow. And I have an 8 o’clock. It’s just a great situation.

[Aaron Springer]

Aaron Springer on September 9, 2009 at 11:59 am #89030

Good day today.

4:00 Practice
Therapy Stuff
8.5 miles, first couple easy then into high 6 min pace
Static Stretching
Easy Yoga

Long run but kept up a good tempo so I’m happy. Almost got hit by like 6 cars.

Found out some more about our coach. Apparently he grew up near Jack Daniels(the running author, not the drink) and has been friends with him forever and also seems to have a talked a bit to Nokes about his ideas also. Pretty high credentials, I’d say. I’m going to borrow Lore of Running sometime when I’m not too busy with class. Nokes has some really revolutionary ideas and I would like to see how they pan out.

[Aaron Springer]

Aaron Springer on September 10, 2009 at 10:10 am #89054

10 minute jog into PAIN.

Piercing pain into right behind the head of my fibula. Felt like someone was driving a nail right into my leg. Forced me to pull up. Walked a bit then tried running again, pulled up within a few minutes. Walked for about 10 then tried running, pulled up after about 5 more minutes jogging.

Athletic training prodded, poked, tested and everything for like 45 minutes. It’s not my IT band or the fibula head. Most likely he thinks it was the Peroneal nerve that runs right along the head. I’m going to try stretching hamstrings + calves to lessen the pull on my fibula.

I would agree with the conclusion. It was a HUGE pain spike but after pulling up and stopping there was no pain. Definitely not muscular pain. Although there was a dull ache in my lower leg after the spike, could just be the nerve like reverberating though.

Hopefully running tomorrow.

[Daniel Andrews]

Daniel Andrews on September 10, 2009 at 10:54 pm #89065

Good day today.

4:00 Practice
Therapy Stuff
8.5 miles, first couple easy then into high 6 min pace
Static Stretching
Easy Yoga

Long run but kept up a good tempo so I’m happy. Almost got hit by like 6 cars.

Found out some more about our coach. Apparently he grew up near Jack Daniels(the running author, not the drink) and has been friends with him forever and also seems to have a talked a bit to Nokes about his ideas also. Pretty high credentials, I’d say. I’m going to borrow Lore of Running sometime when I’m not too busy with class. Nokes has some really revolutionary ideas and I would like to see how they pan out.

Tim Noakes is a quack, seriously, his research made waves, but not many have been able to replicate them. Noakes had to resort to writing books in order to be published and relevant. He did some lactate studies which I really like, but a lot of research leaves a lot to be desired. He’s one of the scientists in the field I would love to debate in an open forum, but since he’s shied away from doing this with his colleagues he’s not going to do it with me.

Jack Daniels, good man and good drink, you can’t go wrong with either, but I don’t think either are full proof ways to improving.

What you can take from the two combined is the use of HR and lactate to monitor training immediately and over the long term.

[Aaron Springer]

Aaron Springer on September 11, 2009 at 11:05 am #89085

I am not happy.

4:00 Practice
Warm Whirlpool
Therapy
Mile walk/jog
Dynamic Flex
Trigger Point Therapy
7 minute run then PAIN
Cold Whirlpool

AT put me out until Monday.

[Aaron Springer]

Aaron Springer on September 15, 2009 at 10:15 am #89233

Finally got out again today.

4:00 Practice
Warm Whirlpool
10 min jog
Dynamic Flex
40 minutes easy
TP Therapy Work
15 minutes easy
Static Stretching

Knee twinged once through the entire time and it wasn’t even bad enough to make me pull up. That’s a good sign.
Felt tight though after I finished.

The Trigger Point rollers hurt so bad on my quads it is ridiculous! I have to be holding something that I can dig into otherwise I swear I would scream.

[Aaron Springer]

Aaron Springer on September 16, 2009 at 9:43 am #89282

4:00 Practice
Easy Stretching
7.5 miles easy
25 minutes yoga

Knee felt tight all the way through the run today. IT band now, not the same place as earlier. Odd…

[Aaron Springer]

Aaron Springer on September 17, 2009 at 8:54 am #89318

Hard day.

Mile jog
Continuous Warm Up
Dynamic Flex
20 min tempo (6:10-6:15 pace)
4×30 seconds(210-220m) w/ 2 minutes rest
1.5 mile cooldown

I’m wiped out right now. Huge blisters on my feet.

[Daniel Andrews]

Daniel Andrews on September 17, 2009 at 11:56 am #89325

hang in there, don’t get discouraged and stay motivated!

[Aaron Springer]

Aaron Springer on September 18, 2009 at 9:39 am #89358

Thanks for the kind words.

4:00 Practice
9.3 miles easy
Stretching
Trigger Point Work
Cold Whirlpool

Legs are a little sore from a hard day yesterday and long today. Whirlpool helps a bit though.
My hip flexors are realllll tight. They cramp TERRIBLY when I try to stretch them.

[Aaron Springer]

Aaron Springer on September 19, 2009 at 8:49 am #89392

Premeet routine:
Continuous Warm Up
Dynamic Flex
20 minutes light jogging
Static Stretching
Light TP work

Off to team dinner now.

Race tomorrow is only a 4k. I would like to go under 13. But then again I really don’t know, I could go under 12 or barely break 14. I’ve never ran XC.

[BaboT&F]

BaboT&F on September 20, 2009 at 12:37 am #89404

Good luck dude

[Aaron Springer]

Aaron Springer on September 20, 2009 at 11:38 am #89422

Thanks a lot. I came nowhere near what I wanted to do but I learned a lot from this race.

10:00AM Warmup and Race
2 mile continuous warmup
Dynamic Flex
4k in 14:55
5 mile cooldown jog
Static Stretching

Really did have no idea where I would be at. I know I can run a lot better than this as I had a ton left near the end, I kicked and reeled in over 10 people during the last 200.

Learned:Focus on what’s ahead. Focusing on the ground makes everything feel longer.
Find rhythm earlier.
Hips forward on flat ground.
Start a longer, gradual kick farther out

Just tons of things. Great experience, I’m glad we started with a 4k, not an 8k.

[Aaron Springer]

Aaron Springer on September 22, 2009 at 9:58 am #89521

Much needed off day yesterday.
Straight into

a really good day today.

4:00 Run in Hillandale
60 minutes moderate (6:50-6:55 pace)
15 minutes easy cooldown
Stretching and light TP work

Comfortably uncomfortable as coach called it. We may have been going a bit faster than that but I find it really hard to judge speed on trails so I’ll err on the side of being slow.
I made it through though so that’s all good.

[Aaron Springer]

Aaron Springer on September 23, 2009 at 10:29 am #89546

This afternoon’s workout.
3 1000s
1. 3:36 This basically ended up as a lactic tolerance session I went out so hard.
2. 3:46 Didn’t focus hard enough in the middle 400.
3. 3:39 Last one felt pretty decent.

BAHAHAHAHAHAHAHAHAHAHAHAHAHA
15 minutes rest and those were my times?! 🙂
I remember that day exactly, I squatted down huffing and puffing after each interval and felt like death itself was at my throat.

4:15 Workout
Continuous Warmup
Dynamic Flex
8×1000 @ 3:44, :42, :42, :42, :41, :38, :34, :29 (3-4 mins rest)
10 minute jog cooldown
Static Stretching
15 minute cold whirlpool

Wow, I’ve come a long way in less than a year. Felt pleasantly tired at the end of this workout but I think I could of kept pumping 3-4 more out in the :30s.

I’m so ready to dominate the track in the spring. If I stay healthy everything will be going in the right direction.

Coach has had a few runners under 1:50 both in relays and open so he definitely knows what to do at that level. I would love so much to hit under 1:50 in my college career, it would be like a dream come true.

[Daniel Andrews]

Daniel Andrews on September 23, 2009 at 12:25 pm #89552

roughly 29 minutes for 8k. That’s pretty good. You are probably in 2:05 800m shape right now and 4:50 mile shape.

[Aaron Springer]

Aaron Springer on September 24, 2009 at 9:21 am #89607

roughly 29 minutes for 8k. That’s pretty good. You are probably in 2:05 800m shape right now and 4:50 mile shape.

I’m hoping so. I’d love to go anywhere from 29-31 in my first 8k next weekend.

Second hard day in a row today. (Because there is no meet this weekend)
4:00 Workout
2.6k continuous warmup
Dynamic Flex
20 minute tempo(covered 5.2k)
10 minute slow jog
10 minute tempo(2.6k)
1k Cooldown Jog
Static Stretching
TP Work
Had the trainer roll out my calves.

A bit faster than my last tempo and a lot easier.
Which is odd because I was feeling so lethargic that I fell asleep on the 7 minute ride to the park.

I guess I’m just straight up getting faster.

[Aaron Springer]

Aaron Springer on September 25, 2009 at 9:45 am #89649

Easy day today. Right calf is real tight after running.

4:00 Workout
~6.5-7 miles, first 3 moderate, rest easy
Static Stretching
30 minutes Yoga

Finally my hips/IT band flexible enough to do some more of the yoga work. IT band is still a little tight on the runs, ice cupped after practice tonight.

Tomorrow will be a long easy run again, 10-11 miles probably.

EDIT: Played about 20-25 minutes of intramural floor hockey tonight. My left delt/oblique is sore already. Definitely the twisting motion. It’s all good though we won thanks to my assist.
Yes, I log this because it may affect my performance due to soreness.

[Aaron Springer]

Aaron Springer on September 26, 2009 at 9:46 am #89714

Right calf is so tight today.

4:00 Workout
9.5 miles LSD
Stretching
Rolled Calves

Just easy run today, we ran with the girls because coaches are gone so we all had to stick together. Felt really refreshing. Just casual conversation through all of it.

[Aaron Springer]

Aaron Springer on September 28, 2009 at 1:45 pm #89784

4:00 Workout
9.5 miles LSD

My right calf is soo tightt. Like it hurts when I walk even.
Going to the trainer if it’s still tight tomorrow.

Missed yesterdays workout because it was pourrrrring all day.

[Aaron Springer]

Aaron Springer on September 30, 2009 at 12:58 am #89815

4:00 Workout
2k Continuous Warmup
Dynamic Flex
8×1000 @ 3:35-42 range w/ 3 minutes rest. Last one in :29 again
1k cooldown
Static Stretching
TP Work
Rolled Calves
Cold Whirlpool

Workout was on gravel path this time not the track. Times are a lot better comparatively. Matt estimates usually at least 10 seconds slower in the park than on the track.

Right calf is all bound up and tightens up when I walk after running and for a few seconds while I start running.

[Aaron Springer]

Aaron Springer on September 30, 2009 at 8:59 am #89825

Didn’t get enough sleep last night. 6.5 compared to my normal 8.5-9 killed me.

4:00 Workout
9.5 miles easy
Fall asleep while stretching. Check.

Definitely going to bed early tonight.

[Aaron Springer]

Aaron Springer on October 1, 2009 at 10:39 am #89865

Wow, workout completely thrashed me tonight.

4:00 Workout
1.5 mile continuous warmup
Dynamic Flex
6×7 minute repeats @ threshold w/ 1 minute rest
.5 mile jog
Static Stretching
TP Work

This was all done on the course we are running on Saturday. IT SUCKED. This course was so hilly and had so many turns, any time you found a rhythm you were sure to lose it within 50 meters. Definitely going to be a real slow course on Saturday.

Judging by my effort I would say that most of the repeats were in the 6:20-6:30 range. They were rough, I felt like puking after the 4th one and I have NEVER puked after a workout.

Good things though, I was able to hold a hips forward position for almost all of the repeats. I love running like that, so much more power generated from the hips and yet you can hold it for a long time. Definitely pushing to make it my default racing form.. it’s so much faster.

This entry is getting wordy.

[Matt Norquist]

Matt Norquist on October 1, 2009 at 1:12 pm #89876

What distance will you be focusing on in College? 800 still, or moving up?

Are you concerned that moving to the much more mileage/extensive focus is going to undo some of the huge progressions you made in the last two years of high school?

[Aaron Springer]

Aaron Springer on October 2, 2009 at 9:47 am #89911

Currently, I still plan on focusing in the 400/800 range(mainly 800). After cross season is over, you’ll definitely start seeing a lot more specific work towards that event range. Perhaps I will run a few 1500s but it all depends on where I’m needed.

I must say I am a little worried about all this mileage. I’ve talked to coach about it though and it seems to me that they do some speed work and A TON of elastic work going into the track season. My reactive strength + elasticity is miles behind my strength and I think I’ll fit perfectly into his program.

4:00 Workout
8 miles moderate
Static Stretching
Cold Whirlpool

Good day. Pushed myself a little bit on the mileage. I’m not expecting big things out of this meet because this is the highest mileage week I have ever done AND the course is just ridiculous. Coach is planning on having us train through it, thus why we didn’t have an overly easy day today.

Played about 30 minutes of floor hockey tonight. I’m going to be feeling it tomorrow probably.

[Aaron Springer]

Aaron Springer on October 3, 2009 at 9:01 am #89956

Legs are still dominated today. Stiff and somewhat sore.

4:00 Workout
Mile Continuous Warmup
Dynamic Flex
25 minutes real easy
Static Stretching

Hopefully I’ll be feeling better tomorrow morning and ready to race.

[Daniel Andrews]

Daniel Andrews on October 3, 2009 at 4:19 pm #89964

What distance will you be focusing on in College? 800 still, or moving up?

Are you concerned that moving to the much more mileage/extensive focus is going to undo some of the huge progressions you made in the last two years of high school?

Matt:

I think I am having some of the same fears you possibly are. He’s looking at 55+ miles when his previous high was in the low 20’s per week. The jumps in mileage wouldn’t concern me if he had ever done at least one 40 mile week in his life. Also, A hilly race course and symptoms of tightening muscles in his log from overuse usually equal trouble in my opinion.

While I think Aaron will make great strides in his aerobic conditioning which he needs, I don’t see his current training working out to his benefit right now. Many collegiate 800m runners struggle coming back down from the 8K/10K distance work done in XC. What I see in Aaron’s journal and his current struggles is what I see being done by many collegiate coaches. A lack of foresight in looking at the athlete with a 4 or 5 year development plan in mind. This lack of foresight I perceive in Aaron’s coach’s case is a major disappointment for myself in my hopes of Aaron finally being able to have a truly breakthrough year and collegiate career.

Generally, I bite my tongue about athletes I know and have helped or coached during their first seasons in college because it can be a rough transition. However, I think in Aaron’s case I see many things I would have done differently which I will list with the 4th year goal being a sub 1:50 800m runner and 5th year XC goal of being able to 70 quality miles a week in training.

1. His first XC season should have been redshirted, period end of story (let him participate unattached in shorter xc between 4-6k.
2. His mileage now should be something he hits in mid-november or maybe not at all this fall or winter.
3. Quality and Quantity are not an either/or proposition. All focus on quantity should be on the quality of said quantity and getting as much quality in quantifiable efforts is the basis for long term development.
4. 45 miles of quality effort should have been the goal this XC season with no reasonable expectations of being a XC letterman (45 miles would be a 2-fold increase in his maximum mileage which is more than enough to make an impact on his aerobic endurance and power). The goal should have been to make Aaron’s weakness from prior training, aerobic endurance needed to do enough quality training to be a competitive 800m runner on the D3 national level.

Let this be noted though, Aaron Springer is a gutsy and tough athlete who may very well be able overcome what I perceive and in my opinion is a route I would never take with a middle distance athlete without any previous XC training or experience and throwing him into the fire of competitive D3 running or come close to tripling his previous maximum mileage or even increase any runners mileage by more than 20-25 miles per season. I wish Aaron the best of luck and it is my hope that everything works out despite my fears.

Aaron:

I want you to remain positive, motivated and do as your coach says even if you disagree. I have no doubt you are doing this already, but there is a time and place for you to speak to your coach in private if you need to. If you do speak to your coach in private questioning your training do so with the intent of understanding how you are going to get from point A to point B with goals being met at points C, D, E, etc… along the way.

[Aaron Springer]

Aaron Springer on October 4, 2009 at 4:45 am #89977

Aaron:

I want you to remain positive, motivated and do as your coach says even if you disagree. I have no doubt you are doing this already, but there is a time and place for you to speak to your coach in private if you need to. If you do speak to your coach in private questioning your training do so with the intent of understanding how you are going to get from point A to point B with goals being met at points C, D, E, etc… along the way.

I definitely understand what you’re saying. This is a pretty big step, perhaps too big, as I’ve thought about before.
Am I overly concerned though?
Not particularly, I have a lot of faith in Matt.
Cross season only has a month left for me as our conference meet, ODAC Championships, is on the 31st.
I am completely looking forward to being done with XC and working more towards my true events.

On a more somber note, I do need to talk to Matt about future plans for me. I have all intent of being a DIII competitor at Nationals sometime and I want to make sure he keeps the long term in mind.

11:15 Race @ Home
1.5 mile continuous warmup
Dynamic Flex
8k in 32:30(6th out of 21)
Static Stretching
ART Work on Shins/Right IT Band

Well, my goal for this course today was a 32:00 and I came close enough that I am satisfied.
First 3k I was cruising, starting to labor through 4k, definitely doubting myself near the 6k mark but I was able to bring it home strong without slacking off.

After the initial positions were set up I was behind the lead pack, I was chasing one guy the entire race and caught him near 7k and ended up beating him by 5-6 seconds.

Great race. The course sucks very badly by anyone’s standards.

Good: Stayed eyes up on target, hips forward on flat ground lead to a relaxation and rhythm that moved me up, surged over the top of the first few hills for places, almost puked in the chute. Full effort.

Bad:: Nothing to put here. I am very satisfied.

Bikko took 1st, Stutz took 2nd, I got 6th, Barcelona took 14th. If only we had a fifth guy we would of dominated the team standings.

[Aaron Springer]

Aaron Springer on October 5, 2009 at 6:01 am #90009

Taking today off.

My throat is sore and I’m pretty fatigued still. I hope I am not coming down with a cold or anything.

[Aaron Springer]

Aaron Springer on October 8, 2009 at 9:03 am #90152

Good to be back. Felt about 80-85% today.

4:00 Workout
Mile continuous warmup
Dynamic Flex
half mile jog
5x600m hill repeats, jog down
half mile jog
Static Stretching

Wow these sucked. BAD. Could of been the sickness or just because I haven’t ran hard hills ever.
These were bad, we were supposed to do 8-10, I think I would of died today.

EDIT: Rolled my ankle tonight playing floor hockey… woops. Got ice on it. It’s not near as bad but it did swell a bit. My ankle ligaments must be stretched beyond belief. Through high school I sprained my ankle at least every month during soccer and indoor soccer seasons.

[Aaron Springer]

Aaron Springer on October 9, 2009 at 10:13 am #90186

My ankle is messed up good. Huge and purple BUT it doesn’t hurt to run on flat ground. Thank God!
Going up steep hills and running on cambered surfaces hurts a lot though, sticking to the roads for a while.

4:00 Workout
Cold Whirlpool on ankle
66 minutes easy-moderate (~9 miles)
Static Stretching
Soaked the ankle in an ice bucket.

Kept hips forward, low arm carriage the whole time. I’m happy. Wasn’t feeling very good though today, hard to find my rhythm.

[Aaron Springer]

Aaron Springer on October 12, 2009 at 11:22 am #90277

Felt crappy on Friday. Like worse than Thursday, and in fear of my cold coming back, I took it off.

10/10/09 Saturday
4:00 Workout
6 miles easy

Just really easy getting out.

[Aaron Springer]

Aaron Springer on October 12, 2009 at 11:25 am #90278

Feeling pretty good today. I slept a ton the past few days. 13 hours Friday night, 9 last night with a 2 hour nap this afternoon.
Odd.

4:00 Workout
Mile continuous warmup
Dynamic Flex
10x100m @ 800m pace w/ minute walk between
Halfmile cooldown

Runs were done barefoot on grass. I love running barefoot so much, it just feels so RIGHT. I would convert to using a VFF shoe or something but I would need to ease into it and don’t want to shell the money.

Calves will probably be sore tomorrow from the barefoot work.

[Aaron Springer]

Aaron Springer on October 13, 2009 at 10:16 am #90307

Calves not sore woo!

4:00 Workout
Mile Continuous Warmup
Dynamic Flex
8×1000 in 3:40-50 range
Jog Cooldown
Cold Whirlpool

Today I wasn’t feeling too good. Real labored and hitting slower times, it was a slower 1000 course but still shouldn’t be 10 second difference. It was cold which I wasn’t used to, missed a lot of last week, I’m recovering from a cold, fried my muscles with speedwork yesterday, any combination of the above could of done it.

Felt dead afterward. Hoping I’ll be back in shape for this weekend.

[Aaron Springer]

Aaron Springer on October 14, 2009 at 9:38 am #90339

Felt crappy again today.

4:00 Workout
10 miles easy
Static Stretching
20 minutes Yoga
TP Work

Just felt like I had nothing after about 7 miles…

[Aaron Springer]

Aaron Springer on October 15, 2009 at 9:16 am #90368

Feeling decent today.

4:00 Workout
Mile Continuous Warmup
Dynamic Flex
2×1000 @ 3:40 w/ 1 minute rest
2×800 @ 2:40 w/ 3 minutes rest
2 mile acceleration from 8min – 6min pace(5 seconds each 400)
Mile Cooldown

Was raining/sleeting during out run today which sucked. A lot.

Didn’t understand the point of the 2 mile acceleration, it was comfortable the entire time and coach said it should be “hard.” Maybe I should of started more near 7:30 and worked down towards 5:30ish. Even on the last lap in 1:28 I was still just cruising.

[Aaron Springer]

Aaron Springer on October 16, 2009 at 9:44 am #90393

Crappy day outside, cold(low 40s) with constant rain.

4:00 Workout
Mile Continuous Warmup
Dynamic Flex
30 minute bike
TP Work
Static Stretching
20 minute bike
20 minutes Yoga

Feeling pretty good. Nice to have a low impact day with a meet this weekend.

[Aaron Springer]

Aaron Springer on October 17, 2009 at 9:44 am #90417

Cold out again. Probably will be for Gettysburg tomorrow.

4:00 Workout
Mile Continuous Warmup
Dynamic Flex
15 minutes easy
Static Stretching

Course is going to be wet probably, but it’s flat. So it should even out, definitely should be faster than our home course.

[Aaron Springer]

Aaron Springer on October 18, 2009 at 8:43 am #90428

Bad day in almost every way possible today.

11:00 AM Race Gettysburg
20 minutes jog
Light continuous warmup
Dynamic Flex
8k in BAD(33:00+ Don’t know for sure)
Cooldown
Static Stretching

Weather sucked. It has rained for the past 3 days straight in Gettysburg. Standing water was on the course from the beginning and me being at the back meant 3-4 inches of mud on a lot of the turns by the time I got there.
It’s alright though, my mind wasn’t in it today anyways. I just didn’t feel like I was pushing myself as hard I did in my last race. So I’m glad that the crappy weather and my crappy day matched up, even if it lead to an even more terrible day.

I don’t know what to say, I did a lot of thinking about this race. Straight up, without being cocky, I’m not used to being bad at the things I do. I’m kind of wondering how I ever got to 2:00 with this much of an undeveloped aerobic system.. Then again, look how much I can improve in the next 4 years.

Conference in 2 weeks, still looking to go sub 30:00 if conditions are good. Looking kind of lofty now.

[Aaron Springer]

Aaron Springer on October 20, 2009 at 9:38 am #90477

I got murdered tonight by our workout. Conference is in 2 weeks so the intensity is getting upped.

4:00 Workout
Mile continuous warmup
Dynamic Flex
8×1000 in 3:26, 28, 28, 33, 33, 32, 31, 27 w/ 3:20-3:30 rest
10 minute jog cooldown
Static Stretching

Cut the rest by half a minute and cut the time by near 10 seconds from normal. I was laboring pretty hard on almost all of these, it hurt but I wasn’t diving into lactic debt at all so it’s still T pace. Although definitely the very upper end of it.

I’m real tired, this workout was definitely one of the harder ones I have EVER done.

[Aaron Springer]

Aaron Springer on October 21, 2009 at 10:06 am #90500

Finally found my official time for Saturday. 32:50, so not quite as bad as I thought.
I’m just hoping I have a good mental day for ODACs.

4:00 Workout
9.5 miles easy
Static Stretching
Yoga
TP Work

I can definitely tell when I don’t use the Trigger Point rollers for a while. Last time I used them was last Wednesday and on the run today my IT Bands were both feeling pretty tight. Rolling them out was real painful today but I already feel better.

[Aaron Springer]

Aaron Springer on October 22, 2009 at 2:08 pm #90541

Awesome day.

4:00 Workout
Mile Continuous Warmup
Dynamic Flex
3×1000 @ 3:45 w/ 1 min rest
2×800 @ 2:45 w/ 3 min rest
2 mile acceleration from 2:05 to ~1:20. Close to 5 second drop per 400.
15 minute jog cooldown
Static Stretching

Felt really good on the 1000s. 3:45 is just about 6min pace which is goal for me and I was feeling really smooth throughout them even with the short rests. Felt real good on all of it. Even on the end of the 2 mile acceleration, feel like I could of kept that 1:20 pace for another lap or two real easy.

ODACs next Saturday. One more hard workout next Monday, with a moderate fartlek this Saturday. Then it’s time to bust my potential.

[Aaron Springer]

Aaron Springer on October 23, 2009 at 10:26 am #90574

Pretty good day again. A little stiff from the workout yesterday.

4:00 Workout
68 minute run (30 on trails, rest on roads)
100m pushup sprints
Static Stretching
TP Work on Quads, IT Band, Calves

Legs are feeling pretty good. IT band was painful with TP today.

[Matt Norquist]

Matt Norquist on October 23, 2009 at 1:05 pm #90584

Awesome day.

4:00 Workout
Mile Continuous Warmup
Dynamic Flex
3×1000 @ 3:45 w/ 1 min rest
2×800 @ 2:45 w/ 3 min rest
2 mile acceleration from 2:05 to ~1:20. Close to 5 second drop per 400.
15 minute jog cooldown
Static Stretching

Felt really good on the 1000s. 3:45 is just about 6min pace which is goal for me and I was feeling really smooth throughout them even with the short rests. Felt real good on all of it. Even on the end of the 2 mile acceleration, feel like I could of kept that 1:20 pace for another lap or two real easy.

ODACs next Saturday. One more hard workout next Monday, with a moderate fartlek this Saturday. Then it’s time to bust my potential.

Nice job on the 32:xx – that’s not bad for a 5 miler.

Question – Aren’t 3:25-3:45 1k repeats just a piece of cake for you as a 2:00 800m guy? Seems super low intensity and kind of high volume. I feel like I could do some of those workouts (at 200 lbs!). I’d hate them, but could do them. They seem overly easy from an intensity standpoint, overly long from a volume POV and the wrong emphasis for a 800-3k guy.

[Aaron Springer]

Aaron Springer on October 24, 2009 at 1:37 am #90605

[quote author="Aaron Springer" date="1256200716"]Awesome day.

4:00 Workout
Mile Continuous Warmup
Dynamic Flex
3×1000 @ 3:45 w/ 1 min rest
2×800 @ 2:45 w/ 3 min rest
2 mile acceleration from 2:05 to ~1:20. Close to 5 second drop per 400.
15 minute jog cooldown
Static Stretching

Felt really good on the 1000s. 3:45 is just about 6min pace which is goal for me and I was feeling really smooth throughout them even with the short rests. Felt real good on all of it. Even on the end of the 2 mile acceleration, feel like I could of kept that 1:20 pace for another lap or two real easy.

ODACs next Saturday. One more hard workout next Monday, with a moderate fartlek this Saturday. Then it’s time to bust my potential.

Nice job on the 32:xx – that’s not bad for a 5 miler.

Question – Aren’t 3:25-3:45 1k repeats just a piece of cake for you as a 2:00 800m guy? Seems super low intensity and kind of high volume. I feel like I could do some of those workouts (at 200 lbs!). I’d hate them, but could do them. They seem overly easy from an intensity standpoint, overly long from a volume POV and the wrong emphasis for a 800-3k guy.[/quote]
I wish I could say these intervals were a piece of cake for me, it would save me a lot of suffering on the track. 😛

Basically, those 3:45 w/ 1 min rest were relatively easy and I figure I could probably push out 6-8 without killing myself.
On the other hand, the 8x1k @ 3:26-3:30 w/ 1:1 rest was killer. The first 2-3 feel great but I start dieing off quickly after that. I just don’t have the aerobic power-endurance to keep pounding them out and feeling good.

These are definitely workouts for an 8k guy. I am attempting to contribute my best and help Matt build our XC and Track programs here. For the past 2-3 years, we’ve placed 9/10 at our conference meet. This year we have a legit shot at taking 6th or 7th which would be a huge improvement. Sadly enough, I’m the third best runner on our XC team(out of 5) so I have to do this type to training to benefit our team scores.
I would love to be doing 400/800-specific base training but that wouldn’t help our team out nearly as much.

Yes, I am afraid that if I keep doing XC, Matt is going to turn me into a 800/1500 guy. Haha 🙂

EDIT: My coach’s name is Matt also. I was confusing myself as I proofread this so I figured I would clarify.

[Aaron Springer]

Aaron Springer on October 24, 2009 at 9:47 am #90631

Recovery Day
4:00 Workout
6 mile recovery pace through downtown
Static Stretching
Yoga

Feeling good today. Fall break started today so I will be getting caught up on sleep.

EDIT: Woah cool. Just noticed I made the “Most Popular Threads” on the main forum page. This log has been up for over a year and I’m definitely not getting tired of it.

[Aaron Springer]

Aaron Springer on October 25, 2009 at 9:39 am #90664

Not a very good day today.

4:00 Solo Workout
Mile Continuous Warm-Up
Dynamic Flex
45 minute fartlek(2 hard, 1 easy, 1 hard, 1 easy)Stopped after 30
Mile cooldown

This workout killed me. After having some time to think about it I think I’ve figured it out. This has been part of a progression on non-meet weekends from easy fartleks at the beginning of the season. I have missed EVERY SINGLE ONE until now due to first ankle injury, second nerve injury, and third sickness. This workout destroyed me because my body has not adapted from the previous ones that I missed.

Makes sense. I think one of the major things I need are hard intervals with jog recovery, thats something I really need to work on.

[Aaron Springer]

Aaron Springer on October 27, 2009 at 10:22 am #90721

Great day.

4:00 Workout
Mile Continuous Warmup
5 miles easy
3x100m easy strides
Static Stretching

Felt awesome on the run today. I felt like I was covering the first mile in 6:30 pace and it was effortless, I forcibly slowed myself down so I didn’t push too much.

Hopefully I’ll maintain this freshness until Saturday.

Tomorrow we are going to the course in Roanoke to do our workout on it and get a feel.

[Pete Diamond]

Pete Diamond on October 27, 2009 at 11:04 am #90723

Aaron, I just noticed that you’re at EMU. I live in Richmond and will be hitting some of the Virginia meets this year. Maybe we’ll run into each other sometime. It’d be nice to meet a fellow ET’er. Good luck this year.

[Aaron Springer]

Aaron Springer on October 28, 2009 at 12:10 pm #90759

Yeah that would be awesome! I’ve been reading your log pretty regularly so I’ll let you know if I see any meets we will have in common. Can’t wait for the season to start.

Pretty good day again.
4:00 Workout
8 miles with 1 mile in the middle at a moderate pace(~6:45 I would estimate)
Static Stretching

Rainy and cold so that kind of sucked, but running is running and I ran.

[Aaron Springer]

Aaron Springer on October 29, 2009 at 2:25 pm #90797

Awesome day again.

4:00 Workout
Mile continuous Warm-Up
Dynamic Flex
4×1000 @ 3:46, 42, 39, 37 with 2 mins rest
3 minutes later
1×1000 @ 3:20(eassyyyyyyyyyyyyy)
4 miles cooldown
Static Stretching
TP Work
ART on shins

Awesome day. Breezed through the 1000s at 3:45, didn’t even notice I was going faster than that when I did. The last thousand at I pace was a breeze, I just floated through it, good pacing too, hit the 800 at 2:40 and brought it home a bit quicker.

Everything is looking good. Hit the therapy work real hard today, tomorrow I will cold whirlpool and then friday will be pre-meet routine and Saturday will be awesome.

[Aaron Springer]

Aaron Springer on October 30, 2009 at 9:40 am #90821

4:00 Workout
6.5 miles easy
4 easy striders
Static Stretching
Cold Whirlpool

Legs were a little sore from all the therapy work on them yesterday, they were feeling good during the run though.

[Aaron Springer]

Aaron Springer on November 2, 2009 at 11:33 am #90874

Friday:
Mile Continuous Warmup
Dynamic Flex
15 minutes easy
Static Stretching
Light foam roller on IT Band

Felt good.

[Aaron Springer]

Aaron Springer on November 2, 2009 at 12:38 pm #90876

ODACs sucked. I don’t understand.

12:00 Race
Warmup
8k in 32:50
Cooldown
Stretching

I don’t even understand what went wrong. Course was pretty similar to the home course which I ran 32:30 on, some rough hills but mostly nice.
I felt good all week and during the race. First 4k was conservative(even though I thought I was pushing myself a little too much) started rolling the last 4k and picked off people the whole race. Felt good, couldn’t even sprint the finish because my legs were so gone. I figured for sure I PRed, it felt like the perfect race.

This is so frustrating, I’ve busted my butt in practice for the past 7 weeks since my PR at Peak View all my practice times have dropped some by up to 10-15 seconds. SO WHY DOES MY PERFORMANCE NOT SHOW IT?
I’m not overtrained. I feel fine in and out of practice.
I’m sleeping well, 7.5(rarely)-9 hours a night.
I’ve never trained like this before, adaptions should be quick and easy.
WHAT’S WRONG?

[RussZHC]

RussZHC on November 2, 2009 at 11:39 pm #90879

Aaron: take this with the spirit intended from a guy who has no clue about XC but trying to “answer” the perhaps unanswerable question…I think, judging from the dates of journal postings, the pattern you had been “following” was changed and it disrupted the routine your body was practiced at.

Oct 21: your entry says…”one more hard workout next Monday.” and that would be
Oct 26/09 and the posted workout for that date does not seem all that “hard” to my non-XC eyes, so did an original plan for that date change?

The other part of my question, trying to answer your question, is the dates that you had those workouts that were largely specifically timed (repeat 1000s at a give pace with a given rest, Oct 21 and Oct 28 eg) it appears you needed about 5 to 6 days before you were really feeling on top of the training again (getting the best of it so to speak)so applying that thought and transferring it to competition… the last day of that type of session was Oct 28/09 (and though more rest, at a faster pace compared to the similar previous workout) which, if the pattern was “true”, would have put the competition on Nov 1 too soon for you following that type of workout.

Though the “final” result may not show it now, personally I thought that you had done pretty well adapting to the change in training from HS to EMU.

Another thought would be, did the ODAC course have an unusually high number of tight turns? I was talking a bit with a local XC/distance guy and he was slower than expected at a national level meet but apparently there were way, way more tight turns than “norm” and this made maintaining a given pace very difficult…and everyone was “slow”, would it be more fair to compare where you were relative to others you have competed against?

[Aaron Springer]

Aaron Springer on November 3, 2009 at 2:23 pm #90896

Hi Russ,
Yeah the plan did change a little bit. Instead of a Tuesday workout session we ended up taking Monday, Tuesday as easy days and Wednesday as a light workout. If anything though, I figure this would leave me more fresh to run a good time for the conference meet.

You’re definitely right about the course. And I thank you a lot for reminding me of this perspective because I was getting all down on myself instead. The course really was tougher than I was giving it credit. None of our team PRed and some were slower by over a minute!
Even the first place winner, Ricky Flynn who normally runs in the 24s ran a high 26 for that meet.

Regionals should be a relatively flat course so hopefully my time will show improvement there. Unfortunately though, my head is already out of the game and XC is more mental than physical for me as a beginner.

Today was a really rough day.

4:00 Workout
Mile Continuous Warmup
Dynamic Flex
9×3:45 intervals at T pace with 2 mins rest
10 minute cooldown

Campy forgot the measuring wheel so we ran repeats based on our T times and the feel of T pace. They were really hard for me and I was feeling it after the first 3. Perhaps I ran them a little too fast because I was keeping up with Cody, who I normally don’t in practice. I slowed the pace down from there and managed to end the workout without feeling too destroyed.

Regionals in 2 weeks, then TRACK!

[GoingsGone]

GoingsGone on November 3, 2009 at 3:30 pm #90898

woot track :]

[Aaron Springer]

Aaron Springer on November 5, 2009 at 11:47 am #90946

No kidding. CANNOT WAIT!

4:00 Practice
Mile continuous warmup
Dynamic Flex
4×1000 in 3:45
2×1000 in 3:30
2 mile acceleration
Cooldown
Static Stretch
TP Work

Last hard workout. I’m burnt out badddddddddd…

[Aaron Springer]

Aaron Springer on November 6, 2009 at 4:00 pm #91018

4:00 Practice

6 miles easy
Static Stretching

Easy day, not much to say.

[Aaron Springer]

Aaron Springer on November 8, 2009 at 12:14 pm #91082

Friday was the same as thursday.

Friday the 6th
4:00 Workout
Mile Continuous Warmup
Dynamic Flex
6 miles easy
Yoga

[Aaron Springer]

Aaron Springer on November 8, 2009 at 12:16 pm #91083

5:00 Workout(no coach just team)
Mile Continuous Warmup
Dynamic Flex
25 minute tempo run
10 minute jog
15 minute fartlek(2 hard, 1 easy)
Mile cooldown
Static Stretching

Pretty hard day but I was feeling surprisingly well. Especially because I slept really crappy last night.

[Aaron Springer]

Aaron Springer on November 10, 2009 at 12:06 pm #91171

Pretty good day.

4:00 Workout
Mile continuous warmup
Dynamic Flex
8 miles easy
Yoga
TP Work

IT band was twinging a bit on the run but I felt awesome rhythm and just went with it.

[Aaron Springer]

Aaron Springer on November 12, 2009 at 11:37 am #91287

Tuesday the 10th 2009
Mile continuous Warmup
Dynamic Flex
Striders to see if ankle was good

Biking:
10mins warmup
3×3:30 @ T pace w/ 2 mins easy between
2×3:30 @ I pace w/ 330 between
5 min cooldown
Stretching

Weird issue with the same ankle. We were doing high skips in the warmup and I went off my left ankle and it felt like it locked into plantarflexion. It would move but felt uncomfortable in every position except fully plantarflexed. It felt like it needed to pop, after it did pop then it hurt to run on. The impact was painful.

[Aaron Springer]

Aaron Springer on November 12, 2009 at 11:39 am #91288

Inside today, hurricane remnants are messing with the weather here.

4:00 Practice
Mile continuous warmup
Dynamic Flex
20 minute bike easy
TP Work
Lots of flexibility
20 minutes easy again
Yoga

Trying to keep loose. Ankle felt good warming up though.

[Aaron Springer]

Aaron Springer on November 13, 2009 at 11:11 am #91356

4:00 Practice
Light stretching
3 miles outside
1 mile inside
Yoga

Weather sucked today. High 30s and drizzling and we had to go outside in it. Hope I don’t get sick the day before regionals. We leave tomorrow morning at 10 for Greensboro.

[Aaron Springer]

Aaron Springer on November 14, 2009 at 1:33 pm #91399

Down in Greensboro now.

4:30 Practice
15 minute run
Light Continuous
Dynamic Flex
10 minutes

All of this was on the course. The course is soaked because of the hurricane, I’m assuming. One of the workers we talked to said it rained 5 inches and just stopped in the morning.

Sucks, because the course would be really fast if it wasn’t soaked. And the guys are running second so by the time we get on the course, it is going to be baddddddd.

[Aaron Springer]

Aaron Springer on November 17, 2009 at 7:53 am #91456

Finally updating from regionals.

12:00 Race
Continuous Warmup
Dynamic Flex
8k in 33:00
Cooldown

Somewhat disappointing but I’m over it. The course had about 1.5k of pure mud and the rest was pretty muddy also.

Bad race strategy though, I took out the first mile in 5:45 and basically knew I was done from there. The whole field went out fast and I just got carried along. Took me about 2k more after that first mile to recover but I was rolling after that and picked off people the whole race. Some kid tried to outsprint me in the last 200 but there was no way. We both passed like 8 people before he died off and got repassed. I ended up beating him by like 5 seconds, so he must of died HARD.

XC is over. I’m not happy with the way I performed but I know it is going to help me for track.

I think I am going to talk to coach about lifting on the sprinter’s plan because the middle distance plan stays in the 8-15 rep range the whole season. Which may work for 1500-5k types but I don’t see any positive effects for the type of runner I am.

[Aaron Springer]

Aaron Springer on November 17, 2009 at 10:18 am #91459

This week is just training when we want to so I love it.

3:30 Workout
800m Continuous Warmup
Dynamic Flex
3×10 Squats @ 135
Superset:
.3×10 Bench @ 115
.3×10 Rows @ 25
3×6 Power Clean @ 95
Static Stretching

Woah. My body is toasted because I haven’t lifted in so long. Coach is having me lift the distance style for at least a month or so. I’m interested to see how this turns out. If I start putting on too much weight, I’m going to stop.

[Aaron Springer]

Aaron Springer on November 19, 2009 at 7:32 am #91521

Started working on the lifting plan this afternoon. Using what I’ve heard from coach I tried to make it match up with how he is going to periodize the running workouts. I almost feel like I’m going behind his back with this, but I want to feel in control of this part of my training.

Strength Training Goals until Outdoor Track
Increase Posterior Chains Strength using (GS work(Thrusts, Bridges), A2G, Reverse Hypers, RDL)
Provide CNS stimulus during a period of GPP work without Sprinting (Squats, Bench, Oly, short 3-4 week max str cycle)
Improve General Strength(circuits)

GPP Work 4 Weeks(Nov 16- Dec 13)
M: A2G, Bench, Lying Rows, Reverse Hyper, Cleans(3×6) Rest: 3×10,3×9,4×8,Deload
W: RDL, Press, Pullups, Snatch(3×6) Rest: 3×10, 3×9, 4×8 Deload
F: Lunges, DB Bench, Lat Pulldown, Jerk(3×5), Rest 3×10,3×9,4×8, Deload

4-6 Rep Strength (Dec 14- Jan 18)
M: Split Squats, Bench, Bent Rows, Reverse Hyper, Cleans(6×3) Rest: 3×6,4×6, 4×5, DELOAD, 5×5, 5×4
W: Parallel Squat, Snatch Balance(4×3) Rest: 3×6,4×6, 4×5, DELOAD, 5×5, 5×4
F: RDL, Press, Pullups, Snatch(6×3) Rest: 3×6, 4×6, 4×5, DELOAD, 5×5, 5×4

MAX Strength (Jan 18- February 8th)
M: A2G, Press, Pullups, Clean(5×2 >3×2,4×1>8×1) Rest: 4×4, 5×3,(4,3,3,2,2,2)
W: RDL 2×8
F: Deadlift, Bench, Bent Rows, Snatch((5×2 >3×2,4×1>8×1) Rest: 4×4, 5×3,(4,3,3,2,2,2)

Maint. (February 8th- TBD)
M: Lunge 2×8, Parallel 3×5, Bench and Rows 3×5, Clean (3×3, 2×1)
F: RDL 2×8, Deadlift 3×5, Press and Pullups 3×5, Snatch (4×2, 2×1)

I figure I will probably gain back a couple pounds from cross. Maybe not since the running volume will be kept regular. We will see, I’m not overly worried if I get back up to 155 or so. I showed last year that I can perform fine around that point.

If I’m judging right, max strength will end up finishing pretty soon before coach starts emphasizing plyo’s a lot. it will be great if it matches up perfectly.

Any critiques, questions, etc?

[Aaron Springer]

Aaron Springer on November 19, 2009 at 11:11 am #91523

Good day. Reallyyyy sore still.

3:30 Lifting
Mile continuous warmup
Dynamic Flex
7×2 Snatch @ 95 <1 rest between sets (Gym has no 10lb BUMPERS! :()
3×10 RDL @ 95
Superset:
3×10 Military @ 75
3×5 Pullups
Half Mile cooldown
Static Stretching

Hamstrings/Quads will be frieddd tomorrow. I love this feeling.

Also played 40 minutes of indoor soccer tonight which is a great workout. Twisted my left ankle again. It stung for 3-4 minutes but feels fine. I think I might start visiting the training room to do prehab before I tear a tendon or ligament again.

[Aaron Springer]

Aaron Springer on November 21, 2009 at 12:46 pm #91577

Real sore still today. My hamstrings and glutes were destroyed.

3:30 Lifting
Mile continuous warmup
Dynamic Flex
4×3 Jerk @ 95
Superset:
.3×10 DB Bench @ 35 each
.3×10 Bent Rows @ 75
3×20 alternating Lunges @ 95 (not very deep yet)
Half Mile cooldown
Static Stretching
Contrast Shower

Alternating lunges were killlller. Maybe I will switch to walking lunges because that seems to be more specific than standing in place lunges.

I’m tired. This lifting has been more killer than any of the 50 mile weeks during the season. I’m going to start running again next week so hopefully most of the soreness will be gone by then.

[Aaron Springer]

Aaron Springer on November 24, 2009 at 11:14 am #91659

First day training for track.

4:00 Workout
6 miles easy
Static Stretching
Weights:
3×6 Power Clean @ 95,105,105
3×10 Squats @ 135,145,145
Superset:
.3×10 Bench @ 115
.3×10 Rows @ 30
3×6 Reverse Hyper
Static Stretching
TP Work

Probably will be sore tomorrow.

[Aaron Springer]

Aaron Springer on November 26, 2009 at 5:34 am #91736

12:00 Run
Bit over 6 miles moderate
Light GS Work
Static Stretching

Up in PA now for Thanksgiving break with some family. Roads are nice to run on as they have huge shoulders for the large Amish community here. Dodging a bunch of horse crap but it’s still nice to have.

Run felt real good. I was booking for a while in the middle and it was effortless. Not very sore at all today or yesterday, which is good, I can start layering the weights into running without too much hurt on my running.

Wierd crick in my side today. Probably from sleeping in an unfamiliar bed.

[Aaron Springer]

Aaron Springer on November 28, 2009 at 4:24 am #91835

10:00AM Run
3 miles easyyy

Considering incorporating morning runs into this coming semester so I can shorten our normal practice runs from 8-9 to around 6-7. Probably just 2-3 morning runs a week of 3-4 miles. We will see.

4:00PM GS Work
2xGS Circuit 5 min rest

Was going to do 3 times through but I started feeling crappy. Headache and such, probably dehydrated.

[Aaron Springer]

Aaron Springer on November 30, 2009 at 1:29 pm #91887

28th of November
7-8 miles easy
Static Stretching

Back in VA now.

[Aaron Springer]

Aaron Springer on December 1, 2009 at 12:04 pm #91924

4:00 Workout
8 mile easy
Weights:
3×6 Power Cleans @ 105
Superset:
.3×8 Bench @ 125
.3×8 Rows @ 95
3×8 A2G Squats @ 155,165,175
3×8 Reverse Hyper with a hold in hyperextension

Mileage was real easy because I ran with the girls. Richy and Cody were both gone.

Weights felt good, I’m still very quad dominant and noticed it in both power cleans and A2G squats. I need to focus on driving though my heels on the second pull and also in my squats.

[Aaron Springer]

Aaron Springer on December 2, 2009 at 11:55 am #91956

4:00 Workout
1k Continuous Warmup
Dynamic Flex
Tempo Warmup
Plyo’s Day
600 Cooldown
Static Stretching

Today was a big Plyo/GS/Flexibility/Agility/Everything day. I won’t go into details because this is one of Matt’s big secret ingredients it seems like. So I will maintain his privacy.
I really liked it though considering I’m use to doing a lot of GS work so this fits perfectly for me. Kicked my butt and all the exercises seem to hit all the major muscle groups and emphasis on natural deficiencies in mid-d guys.

[Aaron Springer]

Aaron Springer on December 4, 2009 at 2:39 am #92027

December 2nd
Sore from the plyos day. Mainly hamstring and glutes.

4:00 Workout
20min warmup jog out
25 minute fartlek 2 hard, 1 easy
20min jog back in
Warm Shower
Injury Prevention Circuit

It was freezing cold and raining outside during our run. Hence the warm shower afterwards. This workout made me a little sore because I held form the whole time. Upper outside quads are sore.

Didn’t get too lifting as shower and circuit took too long.

[Aaron Springer]

Aaron Springer on December 4, 2009 at 1:03 pm #92062

Wooo. Plyos day again, I love this.

4:30 Workout
Continuous WarmUp
Dynamic Flex
PlyosDay
Weights:
3×16 Walking Lunge @ 90lbs
Superset:
.3×8 Standing Military @ 55,65,75
.3×5 Pullups
Cold Whirlpool on Ankle
TP Work

Good day. We are slowly incorporating bits of speed work into the plyo days. We did 4 resisted accel into unresisted accel. I felt VERY fast. Drive phase just felt great. Really weird coming straight out of cross season and feeling fast.

My anterior muscles on the left lower leg have been feeling real bad. I’ve strained and stressed them by rolling my ankles all the time through high school and XC and it’s coming back to bite me. They are constantly sore and very weak. I tweak my ankle once almost every soccer game. I’m going to start doing ankle rehab every day after practice from now on.

[Aaron Springer]

Aaron Springer on December 5, 2009 at 1:29 pm #92097

Feeling a little off today so I avoided the outside running.

4:00 Workout
20 minute stationary bike
Stretching
25 minute stationary bike
Weights:
3×5 Clean and Jerk @ 115
4×8 DB Bench @ 90
4×8 RDL @ 135,135,155,155
4×8 Lat Pulldown @ 50,75,75,75
Ankle Rehab

Felt pretty tired and generally off today. Weights showed, I struggled with the jerks and RDLs. Was a bit sore today and glutes will be toasted tomorrow.

[Aaron Springer]

Aaron Springer on December 8, 2009 at 12:45 pm #92230

4:00 Workout
8 miles, first 3 real easy, 5 moderate
Injury Prevention Circuit
Weights:
3×6 Power Cleans @ 105
SuperSet:
.3×8 Bench @ 115,125,135
.3×8 Rows @ 35

Pounded out 8 reps of 135 on bench like it wasn’t anything. I could of probably done 4 more. Weird, I don’t remember being this strong last year.

Weight is at 153, up about 2 pounds from cross. Seems about right.

[Aaron Springer]

Aaron Springer on December 9, 2009 at 4:26 pm #92286

Guhhh. May have broken my big toe on my left foot last night in soccer.

It’s all swollen and purple and I can’t put any weight on it. Range of motion is like 1/4 of normal. Trainer thinks there is a good chance it is broken and wants to x-ray if it isn’t any better in two days. For now I’m in a boot.

4:00 Workout
30 minute bike
Stretching
15 minute bike

Biking hurt. The toe kept like seizing up and spasming which shot huge amounts of pain through it.

I’m done with intramural sports until this track season is OVER.

[Aaron Springer]

Aaron Springer on December 10, 2009 at 3:15 pm #92335

Toe is definitely broken. AT said he could clearly feel the place where it is fractured along the inside of my big toe.

I’m not going to shell out for x-rays considering they will only tell me what I already know. Stay off it for 6 weeks. I’m going to be doing a lot of biking, eventually GS over break!

Today:
45 minute bike
Stretching

Lame Machine Weights:
Superset:
.4×8 Leg Extension @ 25 ea leg
.4×8 Hamstring Curl @ 15 ea leg
Superset2:
.4×8 Sitting Military @ 75
.3×6 Pullups

Can’t put any pressure on the foot so lifting had to be modified. The machines here are really tough, I can put on 150lbs on leg extension back home and pound them out but here it is 100x harder.

I’m on crutches. Only time I am not on crutches is when I play ping pong. Which I am beginning to dominate at.

[Aaron Springer]

Aaron Springer on December 11, 2009 at 1:32 pm #92377

4:00 Workout
Warm Whirlpool
20 minute bike
Trigger Point Rollers
5 minute bike warmup
30 minute fartlek (2 on, 1 off)
5 minute cooldown
Cold Whirlpool

Woo crutches.

[Aaron Springer]

Aaron Springer on December 12, 2009 at 10:24 am #92423

4:00 Workout
20 minute bike
Weights:
4×8 Leg Press @ 150,175,187,200
4×8 Bench Press @ 115,125,135,140
Abs and Pushups (A lot of hip flexor work)
20 minute bike
Static Stretching

Trying to get some hip flexor work in since biking isn’t exactly good at working them. Did a lot of ballistic type exercises for it.

[Aaron Springer]

Aaron Springer on December 17, 2009 at 12:34 pm #92558

Finals have been keeping me super busy so I missed a couple workouts.

5:00 Workout
20 minute bike moderate
Stretching
20 minute bike moderate

Weights:
Bench 1 @ 185
Squat 1 @ 295

Struggled a bit on the bench. Squat was easy, I think I probably could of done 2 or 3. Toe still hurts.

[Aaron Springer]

Aaron Springer on December 20, 2009 at 12:19 pm #92659

5:00 Workout
Big 30 minute circuit consisting of:
Glute Jumps
Overhead Squat
RDLs
Pushups
Bridges
Crunches
Bent Rows
Good Mornings
Bench Press
Curls

Haha basically everything.

I had a 60lb barbell so I did a bunch of everything. Glutes and hamstrings are already sore. Took a lot more out of me than a run ever will.

Enjoyed it.

[Aaron Springer]

Aaron Springer on December 24, 2009 at 10:04 am #92772

I’ve been struggling hard getting in ANY workouts. My toe being all messed up just complicates things.

4:00 Workout
35 minute barbell/bodyweight circuit

These kill me. It’s great.

[Aaron Springer]

Aaron Springer on December 25, 2009 at 11:58 am #92814

Tried to get on the treadmill today to see how the foot was feeling.

4:00 Test? 😛
10 minutes moderate pace

Felt pretty good, a few twinges. Was pretty stiff though.
If it isn’t swollen up or painful tomorrow I’m slowly going to begin building my running volume back up.

[Aaron Springer]

Aaron Springer on December 27, 2009 at 12:59 pm #92854

1:00 Workout
Pushup/Ab Circuit
20 minutes easy treadmill

Toe started to be a little painful near the end of this so I hopped off right away. Was planning on going for 30.

[Aaron Springer]

Aaron Springer on December 31, 2009 at 2:30 am #92991

Sunday:
Easy 20 minutes on treadmill

Monday:
10 minutes moderate on treadmill
20 minute bodyweight/barbell circuit

Yesterday I had a migraine so I was absolutely useless. Just walking around sent searing vibrations through my head and waves of nausea through my stomach so I wasn’t able to do anything.

[Aaron Springer]

Aaron Springer on January 3, 2010 at 3:55 pm #93147

Sick with something bad now.

Short of breath and starting to feel lethargic. Congested nose and chest. One of my friends at school came down with mono a few days ago and mono has a 30-60 incubation period. If I end up having mono, I might as well just kiss this season goodbye.

[RussZHC]

RussZHC on January 7, 2010 at 2:57 am #93282

Aaron:
Clearly I have no way of knowing the exact situation but don’t write things off just yet… 😉

I would only add I coach one athlete who reacts similarly to the short description of what you said (statement prior to “mono”) when he is away from a regular training regime for too long…his body just does not like that state…you have come such a long way over the course of the training journal, maybe you, subconsciously, and your body are just reacting to being “on the shelf” so to speak because of the toe…frustration is high etc. etc.

[Aaron Springer]

Aaron Springer on January 7, 2010 at 2:45 pm #93331

Aaron:
Clearly I have no way of knowing the exact situation but don’t write things off just yet… 😉

I would only add I coach one athlete who reacts similarly to the short description of what you said (statement prior to “mono”) when he is away from a regular training regime for too long…his body just does not like that state…you have come such a long way over the course of the training journal, maybe you, subconsciously, and your body are just reacting to being “on the shelf” so to speak because of the toe…frustration is high etc. etc.

You are definitely right. I’ve never consciously thought about it but with all these injuries it’s really thrown off my rhythm and further frustrates me because of my inability to practice.

Thanks for that. It seems some people know what I’m thinking better than myself 😉

Yesterday:

Weights:
Clean 4×3 @ 115,115,135,135
Bench 4×6 @ 135,135,135,145
Squat 2×6 @ 225,225
Reverse Hyper 3×8
Hip Thrusters w/ 40lbs 3×5

Today:

Short gs circuit

Toe is still painful. Lifting might have aggravated it a tad. Might try running tomorrow, we’ll see.

[Aaron Springer]

Aaron Springer on January 12, 2010 at 11:09 am #93567

Good to be back in routine. 3 days a week 8o’clock classes this semester though.

Today:
Mile continuous Warmup
Dynamic Flex
50 minute bike
Weights:
4×3 Cleans @ 135,135,145,145
4×6 Bench @ 135,145,145,150(easy)
4×6 Bent Rows @ 75
3×8 Reverse Hyper

I’ve detrained noticeably over break endurance-wise. Strength is still good though.

Coach will probably having me running the 1200 leg of our DMR. We could have a sick relay with me, Bikko, Jesse, and Micheal.

[Aaron Springer]

Aaron Springer on January 13, 2010 at 3:58 pm #93662

4:00 Workout
Static Stretching
20 min bike warmup
30 minute fartlek 2hard 1easy
10 minute cooldown
Static Stretching
100m of pushup sprints
More stretching

Weight/Bodyweight Circuit(Pretty light)

Going to be reallll sore tomorrow.

[Aaron Springer]

Aaron Springer on January 15, 2010 at 3:10 am #93703

Yesterday Workout:
20 minutes bike warmup
Dynamic Flex
6x30sec HARD with 1:30 easy rest on bike
20 minute bike cooldown
Static Stretching
Iced the toe.

Felt pretty good. I had to crank the resistance up a ton to feel the work but I would be pretty wiped after each rep for a minute or so.

[Aaron Springer]

Aaron Springer on January 15, 2010 at 12:49 pm #93717

4:00 Workout
15 minute bike warmup
Dynamic Flex
23 minute tempo on bike
20 minute cooldown
100m push sprints
Weights:
Snatch 1×3,5×1 @ 95
Step Ups 4×12(alternating) @ 60,70,90,90
Decline ballistic medball abs(that’s a mouthful 😛 )

Good day. Tempo was hard, pushup sprints even harder.
Starting to get a good feeling about this season though, we’re a small team but we’re working harder than any other one out there.

[Matt Norquist]

Matt Norquist on January 15, 2010 at 1:53 pm #93726

How are you feeling? Going to be running again soon?

[Vince Collantes]

Vince Collantes on January 15, 2010 at 1:54 pm #93728

“Decline ballistic medball abs,” please do explain!

[Aaron Springer]

Aaron Springer on January 16, 2010 at 1:02 pm #93786

@Matt: I hope to be running a bit next week. My toe still hurts in extreme flexion but I think it should be fine now for running. We’ll have to see. With me running an 800 in our DMR next weekend I hope to get out and at least do a little pace work.

@VCollantes: It’s really a simple exercise I just don’t know the name for. Basically you’re on a decline ab bench with a partner. You come up and your partner throws you a medball which you resist back down then explode up and throw it back. Without any real sprinting lately I thought this would be a good idea to do for my hip flexors and so I’ve thrown it in a few days.

4:00 Workout
50 minutes easy bike
Static Stretching
Weights:
Superset:
.4×6 Standing Military @ 65,75,95,100
.4×6 Pullups
2×6 Front Squats @ 185

Quads are pretty toasted from all the biking lately so I kept the front squat volume a little low.

[Aaron Springer]

Aaron Springer on January 19, 2010 at 11:50 am #93897

4:00 Workout
Mile Continuous Warmup
Dynamic Flex
20 minutes easy run
30 minutes fartlek bike
Lifting:
4×3 Clean and Jerk @ 115,135,135,145
4×5 Split Squats @ 95,115,135,145
4×5 Bench @ 135,145,155,165
Medball Ballistic Abs
Ice toe

Long day. Toe is kind of sore now.

[Aaron Springer]

Aaron Springer on January 20, 2010 at 4:03 pm #93937

4:30 Workout
40 minutes moderate bike
Static Stretching

Didn’t have much time today. I went to listen to a speaker at a church nearby.

Quads are feeling a little sore because I pushed it on the bike today. Glutes and hamstrings weren’t too bad from the split squats but they became worse throughout the day. Toe feeling pretty good today.

Hopefully running again tomorrow.

[Aaron Springer]

Aaron Springer on January 21, 2010 at 2:36 pm #93959

4:00 Workout
Static Stretching
20 minuteish run
35 minute bike
30 minutes yoga
Ice

Toe was kind of sore after the running. Iced it and it made it hurt worse, yay.

I wrote down my official goals for this season today and handed them to coach.
400: 50.3
800: 1:57
Continued improvement of aerobic system built from XC

I personally think these are very achievable and I probably set my sights a bit low. But with little to no running for the past 7 weeks I’m not sure what to expect when outdoor comes around. I’d love to hit 2:01-02 range indoor but I’m not sure I’m in the shape for it yet.

[Aaron Springer]

Aaron Springer on January 22, 2010 at 11:04 am #93987

4:00 Workout

Long Tempo Warmup (Basically a ton of GS and dynamic flex)
Dynamic Flex
25 minute easy run (felt good!)
15 minute bike
Pushup Sprints (20 pushups at each cone. OWWW)
Weights:
3×6 Snatch High Pull @ 95
3×1 Snatch @ 95 (Felt really easy after all the powerful high pulls)
4×6 RDL @ 135, 155, 185, 195
Ballistic Abs

Awesome day. Toe didn’t hurt very much at all.
My arms are dead though, totalling 160 pushups with sprints in between in a period of 4-5 minutes is ROUGH.

I’m calling for glutes and pecs, triceps to be toasted tomorrow.
Weather is calling for sleet for the next 18 hours.

Chances of delaying/canceling my 8oclock and 9oclock? Hopefully 100%.

[Aaron Springer]

Aaron Springer on January 23, 2010 at 3:00 pm #94008

Friday Routine:
Mile Continuous Warmup
Dynamic Flex
15 minute easy bike
Few Handoffs
800m cooldown

Back, hamstrings and pecs are all a bit sore. Took a contrast shower earlier so I should be good.

Have to wake up in 7 hours at 5:30. This is going to be rough.

[Aaron Springer]

Aaron Springer on January 26, 2010 at 3:33 am #94059

Pretty mediocre first meet but some good signs.

DMR:
800 Leg – 2:19

Ended this race feeling fine. Give me a two minute rest and I could probably have run 3-4 of these as intervals. After being off my feet so long I had no sense of pace and judged off the guy in front of me, turns out he was moving pretty slowly.

4×400:
No split.

Coaches were getting pizza for our team(the meet went over time by about 2 hours) while our throw-together 4×4 was running. I’d imagine it was around 55.x and it wasn’t easy but I sure wasn’t completely toasted at the end either.

Hoping to get on my feet this week and get some workouts in and actually perform next weekend.

[Aaron Springer]

Aaron Springer on January 26, 2010 at 12:13 pm #94074

Calves were real sore still today when walking around. Throat is pretty sore too, hoping it’s just from the dry air when I ran indoors.

4:00 Workout
2k Continuous Warmup
Dynamic Flex
3×200 @ 33
3x200m Hill
Repeat Both
15 minute bike cooldown
Static Stretching
Weights:
3×3,1,1,1 Power Clean @ 135, 145, 155, 165
2×8 Reverse Hyper
4×5 Parallel Squat @ 185, 205, 225, 245

Wow this workout was rough. First real workout back. The hill was a bad one, 200m hill took us around 75 seconds to get up and legs were burning at the top! I was stumbling around dizzy and exhausted after we finally finished. Rough but pretty good day.

Calves are going to be even more sore tomorrow I’m sure.

[Aaron Springer]

Aaron Springer on January 27, 2010 at 11:32 am #94095

Hammies, anterior shins, calves, quads(all of them) are completely wrecked. I haven’t been this sore in forever.

4:00 Workout
600m Jog
Long Tempo Warmup
Dynamic Flex
Plyos
Pushup Sprints(20 ea, total of 220)
Static Stretching
TP Rollers

Wow I’m sore and we have a rough workout coming tomorrow again. We will have to see how it goes…

[Aaron Springer]

Aaron Springer on January 29, 2010 at 3:58 pm #94164

Been sick all week. Yesterday hit me harder than any other day.
Sore throat, congestion(chest and head), coughing, lethargic. Hopefully just a bad cold.

4:00 Workout
Mile Continuous Warmup
15 minutes easy run
40 minute bike
Static Stretching
Yoga
Cold Whirlpool

New shoes came in today! Got the Brooks Launch as I’m looking to progress to a more neutral shoe to strengthen my lower legs and feet. Eventually, hopefully this summer, I hope to be training in racing flats as it seems the cheapest and most effective option for strengthening my legs.

Still feeling kind of crappy. Hoping it clears up by Saturday.

[Aaron Springer]

Aaron Springer on January 30, 2010 at 11:28 am #94199

Right hamstring is still very sore. Shins are hurting a bit too.

4:00 Workout
1600m Continuous Warmup
15 minutes easy run
4 striders
Light Trigger Point Work
Static Stretching

Feeling good. Things are looking ugly for tomorrow though. We’re heading to a place that is calling for 16 inches of snow. If we even get snowed in there I will cry for days.

[Aaron Springer]

Aaron Springer on February 2, 2010 at 1:37 pm #94267

Meet got canceled on Saturday due to big snowfall. But not before we drove an hour towards it at 6am and then turned around.

Pretty hard workout today:
4:00 Workout
1600m Continuous Warmup
Dynamic Flex
3×300,3×500,3×300,1×800,3×100 @ 3k Race pace (2 mins rest on 300s, 2:30 on 500s, 4 mins before 800. Last 100s all out)
15 minute bike cooldown
Weights:
4×5 Shoulder Press @ 80,80,90,90
4×5 Upright Rows @ 45,55,55,55
4×5 Lat Pulldown at 88lbs
Trigger Point rollers

Workout killed me. It’s funny, this workout would have been decently easy during XC but I’ve lost a lot of shape and my form is off now too. I was getting no knee drive at all, I should at least have a little even though it’s a slow pace.

100s felt really fast, got great lift and drive of them. Glutes were burning after so I know I’m using them a lot more, I’ve never felt glute burn after 100s. All this Posterior Chain lifting must be paying off.

[Aaron Springer]

Aaron Springer on February 3, 2010 at 4:38 pm #94293

Crappy conditions today. Low 30s with blizzarding snow while we were running.

4:00 Workout
6 miles moderate (7 min pace)
15 minute easy bike
Pushup Sprints(200 total)
Weights:
Deadlift @ 185,205,225,245
Split Squats 2×8 @ 135
Ab Work

Good day. Just got back from a midnight snowball fight. Lucky I didn’t break an ankle.

[Aaron Springer]

Aaron Springer on February 4, 2010 at 12:49 pm #94322

Decently hard workout tonight. Conditions sucked, we were on about 3 inches of snow on the track for the first 4 reps until we got lane 1 shoveled out. Thank God for assistant coaches!

4:00 Workout:
1200m Jog
Static Stretching
9×800 T pace(effort due to conditions, most were 3:05ish) 2mins rest
Cooldown
Static Stretching
Cold Whirlpool

Even with the track shoveled there was a thin layer of slush and ice that we were slipping every step. Good conditions I think this would of been 2:50-2:55 which isn’t bad for 2 weeks back to running.

Really love coaches progression on this workout. Going from this to a few less reps with 1 minute rest, eventually cutting down time and adding reps back on. It’s a good tempo replacement.

[Aaron Springer]

Aaron Springer on February 5, 2010 at 12:29 pm #94359

Easier day today.

4:00 Workout
7.5 miles easy
Static Stretching
Pushup Sprints(10 ea, easy day)
Weights:
4×5 Bench @ 135,135,155,165(3)
4×5 Rows @ 40

Meet got canceled this weekend. They are calling for up to 28 inches of snow. Ridiculous.

We’re having a mini-meet between our team tomorrow. I’ll probably run a 200,400 and Shot Put 🙂
Coach might force me into an 800 but I really want to break my 400 indoor stigma in a no pressure situation.

[Aaron Springer]

Aaron Springer on February 6, 2010 at 10:32 am #94400

EMU First Annual “Track Meet in the Blizzard”

1:00 Meet
2x200m
3rd Place

Our indoor track has 90 degree turns that are rounded basically. It’s painful. Felt good lift on the straights. Didn’t feel like I was producing too much force. My legs have been wrecked all week though.

Shot Put
8th Place
Close to breaking my wrist.

400m
Just cruised it in for like a 60 flat. Felt like a good 800 first lap.

2k Relay
Ran 2 200m legs. We won. Awesome.
Felt better here with the force production, I was moving.

Fun day. My legs are destroyed from this week. Recovery this weekend.

[Aaron Springer]

Aaron Springer on February 9, 2010 at 11:41 am #94500

Killer day today.

4:00 Workout
Continuous Warmup
Dynamic Flex
3×300 @ 52 2 mins rest
3×500 @ 1:33 2.5 mins rest
3×300 @ 52 2 mins rest
3×200 @ 32 1 min rest
1×800 @ 2:52 4 min rest
3×100 All-Out
15 min jog
Stretch/die.
Weights:
Superset:
.4×5 DB Bench @ 45,50,60,60
.4×5 Row @ 45
1×4 Clean and Jerk @ 105

Dead.

I just couldn’t hit it on the 800. My body was falling apart at that point. It was ugly and slow.

[Aaron Springer]

Aaron Springer on February 11, 2010 at 4:32 pm #94601

Tuesday Workout:
Continuous Warmup
Tempo Warmup
Dynamic Flex
Plyos day

Legs were feeling alright, hip flexors still painful.

[Aaron Springer]

Aaron Springer on February 11, 2010 at 4:34 pm #94602

4:00 Workout
Continuous Warmup
Dynamic Flex
8×600 IN SNOWSHOES @ 4:00
Static Stretching

Wow, one of the hardest workouts I have ever done. It’s so hard to run in snowshoes that it’s kind of ridiculous. Our coach holds a few national records and has done a lot of training with his track athletes this way. Legs are going to be killed tomorrow.

[Aaron Springer]

Aaron Springer on February 13, 2010 at 10:11 am #94676

Yesterday:
4:00 “Workout”
4 miles easy
Long Yoga
TP Work

Coach decided we needed an easy day so we could get some good times down after having all of our meets canceled. Plus I was dead from snowshoing.

[Aaron Springer]

Aaron Springer on February 13, 2010 at 10:12 am #94677

Friday Routine:
Continuous Warmup
Dynamic Flex
15 minutes easy
Static Stretching

Running the 800, 4×4 tomorrow. Coach said he has been running the workout we do on Monday for years and that I should be in 2 flat shape right now. It’s all mental from here until I break my PR. That’s the hardest part of the game.

[GoingsGone]

GoingsGone on February 13, 2010 at 12:08 pm #94679

go get em’!

[Aaron Springer]

Aaron Springer on February 14, 2010 at 4:12 pm #94710

Satisfied with how the meet went today.

800m:
2:06(32,32,31,31)

Felt really smooth all race. Good kick. But bad first lap.

Big negative split which really shows I can drop about 3-4 seconds just with a quicker first 200. I got out a little slow trailing my brother for the first 2 laps. Second lap I was a few meters behind and started pushing harder and gained a little ground. Final lap I hit my kick on the back stretch and brought it home a few tenths ahead of him. It’s great to have some competition that is right at my level.

My goal was written as a 2:05 today and I’m happy that I got this close. Next week is at Dickinson and then Indoor Conference follows in two weeks.

[Aaron Springer]

Aaron Springer on February 16, 2010 at 4:59 pm #94807

Rough day…

4:00 Workout
800m Jog
Tempo Warmup
Dynamic Flex
3×300 @ 50
3×500 @ ~1:30
3×200 @ 32
3×300 @ 50
3×200 @ 32
1×800 @ Die.

At this point in the workout I passed the finish line and just collapsed. The run was horrible probably like 3:10 or so. I started shaking real bad on the ground and was just real messed up. I don’t remember what happened too well. I guess I was a lot more dehydrated than I thought and it really messed me up. Someone walked me down to the trainers and they put an ice pack on my neck and I drank a lot of water and ate a clif bar. I was fine in the next ten minutes and came back up and cooled down quick.

Scary Stuff.

[Aaron Springer]

Aaron Springer on February 17, 2010 at 11:40 am #94825

4:00 Practice
8.1 miles easy(64 minutes)
Static Stretching
TP Work on Calves(OWWW)
Weights:
Superset:
.4×5 DB Bench @ 40s
.4×5 Row @ 40
3×5 A2G Squat @ 215
Static Stretching

Calves are still really sore and shins were a little painful at the beginning of the workout. I’m really tired, need to get some good sleep tonight.

[premium]

premium on February 17, 2010 at 3:23 pm #94839

re:feb 16 rough day…was that on an indoor or outdoor tracks?

[Aaron Springer]

Aaron Springer on February 18, 2010 at 1:35 pm #94877

Premium: indoor track with really bad turns. Times would probably be cut a second or two outdoors. And I probably wouldn’t have become severely dehydrated.

Hard day today but we nailed this workout.

4:00 Workout
Continuous Warmup
Dynamic Flex
10×800 @ 2:55 1 min rest
Cooldown Jog
Weights:
3×8 Step Up @ 35
Static Stretching

Hit all of the 800s on pace except the 7th one. It was about a 3:04. I brought my head back into the game after that and nailed the rest. Last one was right on at 2:56.

Feeling good if I can run this workout this early in the season. It sure ain’t easy though.

[Aaron Springer]

Aaron Springer on February 22, 2010 at 3:58 am #94997

Thursday the 18th:
8.1 miles easy
Static Stretching

Feeling pretty sore after that.

[Aaron Springer]

Aaron Springer on February 22, 2010 at 4:00 am #94998

Friday the 19th:
15 minute bike
Attempt to jog
Dynamic Flex

The middle of my left foot was hurting randomly all day and I went to the trainer to get it checked out. I was really scared it could be a stress fracture but it turns out it is just a bit of tendinitis on one of my toe tendons. It feels better now.

[Aaron Springer]

Aaron Springer on February 22, 2010 at 4:05 am #94999

Dickinson Invite:

Terrible meet.

300m:
40.1

Never ran a 300 before, relaxed too much on the middle 100 and had way too much left at the end. Didn’t really tie up at all. Also just didn’t feel any pop yesterday, my legs were drained from the hard week.

Open 800m
2:12(30,33,34,35)

Went out hard hoping to bring around a 60 first 400 and just fell apart. I didn’t have anything, it was a really rough race.

4×800
2:20s (33,35,37,x)

Coach just told us to hit splits on this and told me to hold 32 per 200 for at least 400m and try up to 600. First lap felt good and then I was just reaching for energy I didn’t have. It felt like my dehydrated workout on Monday. I was just in a haze and couldn’t push at all during the race.

Just a really ugly meet. Probably due to the really hard week of training, 3 events in a short timespan, and perhaps the dehydration issues on Monday affected me a lot more than I thought.

I left it all on the track.

[Daniel Andrews]

Daniel Andrews on February 22, 2010 at 8:18 am #95007

Aaron:

Keep your head up. There is no way you understand your pace in a race. You have run 32s 200’s a couple of times. Ran 300’s at 2:15ish 800m pace. In my opinion you have been completely unprepared to race right now according to your goals and expectations. There has been absolutely no pace training pertaining to 2:00 or better 800m runners.

[Aaron Springer]

Aaron Springer on February 23, 2010 at 1:00 pm #95056

I definitely understand that. Got my bad meet out of the way, now just gotta bring my A-game to ODAC Championships this weekend.

4:00 Workout
Continuous Warmup
Dynamic Flex
3×300 @ 51 w/ 2min rest
3×500 @ 1:30 w/ 2:30 rest
3×200 @ 32 w/ 1:15 rest
3×300 @ 52 w/ 2 min rest
3×200 @ 32 w/ 1:15 rest
800 @ 2:50 w/ 4 min rest before
3×100 All out
15 minute jog
Static Stretching
TP work on calves (OWWWWW)
Cold Whirlpool

Whew rough day. Felt tons better than last week, pretty strong all the way through.

We ran the opposite way on the indoor track, that kind of explains the similar times to last week. Can’t wait until we start this workout outdoor so I can actually keep my speed without having near-90 degree corners.

[Aaron Springer]

Aaron Springer on February 24, 2010 at 12:49 pm #95096

4:00 Workout
8 miles easy
Static Stretching
Light Weights:
3×5 DB Press @ 35s
3×5 Lying Rows @ 30
3×6 Dips
Light TP Work on Quads/IT Band
Cold Whirlpool on lower legs

Legs are feeling torn up. Next two days will be moderately easy to get ready for Indoor Conference Friday. Should be feeling good.

[RussZHC]

RussZHC on February 24, 2010 at 8:43 pm #95111

Don’t mean to sound “flip” about what I am sure was a difficult day but I find the dehydration “interesting”…

…here I always feel it is very “dry” during the indoor season and I am not training so find it curious that after a bit of experience local athletes don’t account for dehydration indoors…and even the dehydration itself is almost different (? sic) in that it sort of sneaks up on you as opposed to outdoors and losing lots through sweat i.e. very visible so you can get caught in either case…outdoors for example I never think of paper or boxes as drying out but indoors it is noticeable with cardboard and cheaper tape that they become more “brittle” quickly and just feel drier…tightness around eyes, nose bleeds, cracking on the ends of the fingers near nails etc.

[Aaron Springer]

Aaron Springer on February 25, 2010 at 1:11 pm #95151

Russ: I definitely agree. I feel like the indoor air just sucks the moisture out of me without even noticing. Probably partially because air is generally much more dry during the Winter Indoor season. If my coach wouldn’t have recognized it then I probably wouldn’t have even known what happened.

Easy day today.
4:00 Workout
5 miles super-light
Dynamic Flex
3×200 @ 30-31
Static Stretching
Yoga
Cold Whirlpool

Just a freshener a few days before the meet. A couple pace laps and and a super easy run.
Pace work felt really good, real smooth, I’m looking to keep the 31 pace all the way through this weekend.

Trying to stay hydrated and flexible the next few days.

[Aaron Springer]

Aaron Springer on February 26, 2010 at 11:25 am #95182

4:00 Workout
Continuous Warmup
Dynamic Flex
15 minute easy bike
3x150m buildups
Static Stretching
Cold Whirlpool

One of my best friends has had a cold for about a week now. I’m starting to come down with it I think. Starting to get a little build-up in my throat but I’m not coughing or congested yet.

Hopefully it won’t really hit me until after Conference tomorrow.

[Aaron Springer]

Aaron Springer on February 28, 2010 at 3:51 am #95229

ODAC Indoor Championships

800m: 2:06.33(62, 64) Indoor PR

Decent race. Went out good at about 30.high and then couldn’t keep my head in for the middle two laps. I let a pack of 3 guys pass me with about 250 to go and then kicked myself. It was stupid, I kicked hard and passed them all back up, almost catching a guy that led me by about 15m before my kick.
Gotta work on pushing those middle laps.

4×400
55.x

Didn’t have any heart in this race. It was just us as one of two teams and we were pretty out of it. I felt like I ran better than I do. But by now you guys know how my indoor races are… 😉

I’m pretty satisfied with how indoor went. My fitness is miles ahead of where it was at this time last year. I’m lacking speed, but we will be turning to a speed meso after Spring break. I really feel like that is what I need and I’m going to hit some HUGE drops after it kicks in.

[Aaron Springer]

Aaron Springer on March 2, 2010 at 12:09 pm #95347

4:00 Workout
80 minute moderate bike workout
Weights:
3×5 Military DB Press @ 50s
3×5 Standing Rows @ 45
3×4 Cleans @ 135
Static Stretching

Feeling pretty good today. Got on the bike so my shins could keep resting up. Workout definitely wasn’t easy. I was spinning pretty fast for the whole time with the resistance up decently, at least my biking skills have improved tremendously since cross. 😉
Hard workout coming tomorrow.
90-30-10-10 Fartlek…