[flight05]

flight05 on August 25, 2005 at 3:02 am #11210

Im at the University of Tulsa and im a long and triple jumper

heres my workout plan before season

8/22
4×30
3×40

8/23
6×300 continuos run 300/jog 100

8/24
5 stadium stair sprints
lat hops left leg
lat hops right leg
med hops left leg
med hops right leg

8/25
warm up
ice bath

8/26
fartlek run
3x3x 30 sec hard/1 min slow jog

8/27
rest

8/28
rest

8/29
4×30
4×40

8/30
6×300 continuos run 300/jog 100

8/31
5 stadium stair sprints
lat hops left leg
lat hops right leg
med hops left leg
med hops right leg

9/1
warm up
ice bath

9/2
fartlek run
2x3x 30 sec hard/45 sec slow jog

9/3
rest

9/4
rest

9/5
5×30
4×20

9/6
practice commences
6×300 continuous

[flight05]

flight05 on September 18, 2005 at 1:10 am #48163

sat down today and established some season goals:

24'6" long jump (7.47m)
49'6" triple jump (15.08m)

to get to regionals i need to jump 7.34 and 15.07 outdoors and 7.45 and 15.48 indoors

lets see what i can do with an actual coach for once…we have a great coach here so i should do well

[flight05]

flight05 on September 29, 2005 at 7:04 am #48164

today i got a personal best in
standing long jump: 3.12 (10 feet 4 inches)
bench press went up to 240

[flight05]

flight05 on October 4, 2005 at 6:04 am #48165

threw the 16lb shot ball 12.80 meters forward and overhead backwards…..is that any good?

[flight05]

flight05 on October 9, 2005 at 12:16 pm #48166

well after our "recovery" week (we just finished our GPP -8 weeks thank god its over) we start a litttle more specific stuff

mondays
4×20
4×30
3×40
lift weights

tuesdays
speed builders (tempo)
4x2x 60/40's
event work

wednesdays
speed endurance I
4×150
event work
lift weights

thursdays
stadium stairs:
sprints up
lateral/medial hops up
double leg hops
single hops

fridays
sprint ladders
4x40m
event work
lift weights

saturday/sunday
rest

weights right – now we work on a basis where we have 4 weeks accumulative (70 to eventually 95%) and then a rest week where we work in low range again. they eliminated the hip work because our coach has us do tremendous amount of hurdle work in our daily warmups which make ur hips strong as hell…

after my first ever GPP phase i can say that im in the best shape of my life…haha which isnt saying much

[flight05]

flight05 on October 18, 2005 at 5:22 am #48167

wow today sucked…still recovering from hamstring strain last week im getting physio daily (gastron massage)
im seriously overtrained right now

rest week next week

we did testing today…
30m sprint: didnt do ham hurt too much
standing long jump: 2.97m (so flat-no energy at all-bad landings too)
standing triple: 9.48m (a little better but lazy snapping of legs–bad landings too)

tomorrow is ball throws backw/forw

we get the rest of the week off after tomorrow which is much needed

[flight05]

flight05 on October 19, 2005 at 7:52 am #48168

i did throws with the 16 lb shot today

overhead backward = 13.14 meters
forward btw legs = 12.89 meters

i still feel overtrained today no spring in my legs…overhead back was a pr

[flight05]

flight05 on October 25, 2005 at 5:15 am #48169

on the weekend i reviewed the video of myself doing jumps/sprints with my coach (my sprinting form sucks bad)

first workout after the rest week
i had physio on my hamstring all week during the rest week…they did graston massage, stim, ice, stretching, exercises, massage…everything

during practice i was pretty tight in the hammstring

we did
5x15m
5x20m
5x25m

weights were pretty hard and we started hang snatches today…well see how my legs feel tomorrow…im not doing the speed endurance workout tomorrow as precaution

[flight05]

flight05 on October 28, 2005 at 2:24 am #48170

FUCK im seriously gettin depressed/frustrated

triple jump practice went good today….i was still nursing the hamstring strain

after jumping we hit the track and did 40m stick drillls…i was good on the first until 30m in…….pullled my hamstring bad..it hurts like hell
me and my coach were pissed/are pissed because this has been going on for 2 weeks and no improvement really….and then i pull my hamstring in a different spot…lower now…this sucks

at least this happened now instead of conference usa's…..back to physio 🙁

[flight05]

flight05 on November 8, 2005 at 10:59 am #48171

fridays workout was pretty tough
we did 6×300's at 51 second pace with 90 sec rest in btw reps
i was barely able to do 5, made it in 56 on the last one, not bad for first practice in 2 weeks

started back up with short sprints this week. ham felt ok little pulling on the 30's. back to the bike tomorrow i guess

coach is gunna let me do some high jump this year (im practicing it tomorrow)

because ive been out for almost two weeks theyre making me train through the proposed rest week and thanksgiving. ill be in fine shape by then

[flight05]

flight05 on November 9, 2005 at 8:20 am #48172

Today I came out and jumped 6.70 roughly off of a 6 step approach with the wind, but in running shoes.

They also want me to do high jump as well to improve my coordination for the triple jump. They switched my takeoff feet for the high jump because I do everything off of my right foot so they are making me use my left to take the stress and maybe prevent the imbalances that could be causing my hamstring problems. It is really awkward jumping this way but I have really limited experience in high jump. I scissored 1.60 (5'2" ish) today off of 3 steps which I was pretty happy with that because it was my first ever high jump practice.

finished practice with 10x100m on grass 90 sec recovery at 14 sec speed.

[flight05]

flight05 on November 12, 2005 at 6:02 am #48173

still recovering from hamstring injury…jeez this things is annoying

anyways big day today

we did 6×300
90 sec rest btw reps
50 second rest

did em all…lunch- puked it all too :bouncing:

shot throws
underhand threw 14 meters (HUGGGE personal best by 4 feet!! since last time—3 weeks ago)
overhead backwards 13.80 meters (another big pb over a meter pb)

hang cleans are gettin reallll good for me and its showing…
ncaa here i come lol

[flight05]

flight05 on December 2, 2005 at 5:11 am #48174

went 15.50 from doing R-R-L-L bounds into pit
yesterday benched 245 for 1 rep
hang cleaned 185 for 1 rep

squatted 290 on monday

we test next week and i should go higher

hamstring is holding up so far
im officially gunna try high jump in combo with the long and triple and see how it goes, so our team can get points at the conference meet.

[flight05]

flight05 on December 6, 2005 at 5:15 am #48175

weighed in at 175 pounds
at 6'3

maxed out today in the squat
did 275 for 7 reps which works out to around 330 on the internet max calculators
this method sucked for me because lactic acid builds up with me over 5 reps and i think i could have done heavier with heavy weight and just doing singles

before that we did
15 single leg bounds
20 alt bounds
short speed

[senri]

senri on December 6, 2005 at 10:40 am #48176

damn i only ever did 3 reps at 275 if i could do 7 reps thats looking at 340 for me, 5 reps would be 315 im guessing. How do you do your squats flight you go down parallel, and how did you progress it? tell me.

[senri]

senri on December 6, 2005 at 10:40 am #48177

oh and what is your sprint times if you have any.

[flight05]

flight05 on December 6, 2005 at 10:54 am #48178

i used to do full squats and then this year our s/c coach made us do parallel ones which i find tougher to do because i have to go down so slow so i know if im hitting half way or not..

progression? well if u mean what i started at…i used to full squat around 270 and then i stopped squatting during track cuz it was making me so sore… (i wasnt recovering well) and then when i came to university i started at like 240 half squat and work up around 10 pounds each week.

my sprint times arent very good…like 11 flat 100 and 7.20 in the 60

my coach is kind of mad at me cuz i almost bench as much as i squat …i have to squat at least 400 by the end of the season which is reasonable for half-squats

[flight05]

flight05 on December 7, 2005 at 11:43 am #48179

oh yea.
tulsa is the conference USA champs in football
were in the liberty bowl

[flight05]

flight05 on December 8, 2005 at 4:55 am #48180

tested in hang clean and bench today
i felt reallll good today real jacked haha

hang clean did 180 for 8 reps (could have done more at least 2 more but he stopped me b/c he didnt want anything higher than that)
after that almost CARDIO workout…
benched 225×4 got pissed tho on 5th rep i lacked the toughness and composure to lock out…i started to sway the weight to my left and bailed out….fuck

that equates to (one 1rmx calcs)
hang clean: 230
bench: 245

at a weight of 175 thats not bad at all because im also 6'3 (and not 5'9 like most 175 guys lol)

all in all ive lost 2 pounds since coming here
im in tremendous shape (conditioning)
my weights have sky rocketed since beeing here
(230–>245 in bench)
(270–>330 in squat)
(170–>230 in hang clean)
and my standing long jump goes up each testing day as well as the 16lb shot throws

my strength/wieght ratio keeps going up

i cant wait for the first meet lol

[flight05]

flight05 on December 10, 2005 at 1:48 am #48181

5×200

26.0, 26.6, 26.8, 27.3, 27.0
im broke

long jumped today
7x (6 step approach)
approx 6.80ish a little higher on the last too
my approach strides are getting a lot quicker and shorter which is better because im not overstriding and reaching for board

[senri]

senri on December 10, 2005 at 5:33 am #48182

i used to do full squats and then this year our s/c coach made us do parallel ones which i find tougher to do because i have to go down so slow so i know if im hitting half way or not..

progression? well if u mean what i started at…i used to full squat around 270 and then i stopped squatting during track cuz it was making me so sore… (i wasnt recovering well) and then when i came to university i started at like 240 half squat and work up around 10 pounds each week.

my sprint times arent very good…like 11 flat 100 and 7.20 in the 60

my coach is kind of mad at me cuz i almost bench as much as i squat …i have to squat at least 400 by the end of the season which is reasonable for half-squats

hmmm im not sure what is half squat, it looks like i do half but dip just alittle under it. I cant tell as my quad are abit developed. I'm thinking of mixing it up abit and going higher with quarter and above slightly at half squats, for some progression, as all i do is i shuld say low low squats.

[flight05]

flight05 on December 12, 2005 at 9:17 am #48183

pentathalon testing tomorrow

(30m, slj, stj, ball throws forw/backw)

[flight05]

flight05 on December 13, 2005 at 4:49 am #48184

it was about 45 degrees outside…pretty damn cold once the sun went down
30 meter dash: 3.71 hand time these were slow as hell i thought anyways
st LJ: 3.10 (i had some big jumps that i landed badly)
st TJ: 9.35 (this was horrible, it was so darn cold out i could barely move)

i was pretty happy but when its warmer out ill test really well i think

[flight05]

flight05 on December 13, 2005 at 11:27 pm #48185

ugh it was so freakin cold out this morning 9am we had to do our shot throws…i went to bed at like 4:30 am because i have 2 exams today

back shot throw: 13.66
forw shot throw: 13.30

i was numb after the first shot throw lol
at least i did better than the last testing date but no pr's

[flight05]

flight05 on December 28, 2005 at 8:23 am #48186

2nd workout in two weeks
my ethic has been horrible since the christmas break

anyways

last monday i did short speed and light squat workout
today i did a lot of jumping drills (i finally got to an indoor track) did short approach jumps
a couple 6 step long jumps in the 6.30 range i think
one 9 step in the 6.60 range

the sand was horrible and i was seriously worried about hurting my knees landing

my standing long jumps were all over 3 meters with my first maybe being a pb
i did get a huge pb in the standing triple jump which was just below 10 meters (around 9.80-90)

however the sand was really low at this facility so im not too excited.

i did a bunch of 150 m runs afterwards

lifting after the running did
squats: 205 4×5
bench: 185 4×5
sldl
eccentric calf raises
ab circuit

light weigths to get back into it.

ill do some plyios tomorrow i think

[flight05]

flight05 on January 1, 2006 at 3:09 am #48187

we won the Liberty Bowl 31-24
over 7 point favourites Frensno State
thats right.

[flight05]

flight05 on January 1, 2006 at 10:19 am #48188

did a bunch of short sprints out of blocks again

weights were quick as everything closes early on new years eve i guess lol

i did eccentric calf raises and eccentric hamstring curls and stiff leg deadlifts and benching (partials and fulls)

eccentrics are where i go two legs concentric and one leg eccentric the lowering is very slow on one leg.

hopefully this isolation stuff will help eliminate future hamstring problems b/c they will be able to handle eccentric loads better after a few of these workouts.

[utfootball4]

utfootball4 on January 1, 2006 at 1:51 pm #48189

i also do those ecc calf and leg curls i love them..

[davan]

davan on January 1, 2006 at 1:54 pm #48190

Can anyone explain the eccentric calf raises?

[utfootball4]

utfootball4 on January 1, 2006 at 1:56 pm #48191

going down very slowing.. dan pfaff does them alot..

[flight05]

flight05 on January 1, 2006 at 11:07 pm #48192

this is how i do them:

get on a leg press reasonable weight
put ur toes of both feet on the bottom of the press
push up with 2 legs (concentric)
lower the weight with one leg (eccentric)
at the bottom return both feet to the plate and push up again with both
switch and lower with the other foot.

u can do the same with leg curls (lying down is the best)
or leg extensions or traditiional leg press

[utfootball4]

utfootball4 on January 1, 2006 at 11:54 pm #48193

u can also do them using a calf machine exploding up and lowering down using 5 count.. its all the samething..

[davan]

davan on January 2, 2006 at 12:49 am #48194

I know Dan Pfaff does them, but maybe someone can expand on why they're done? What's the benefit vs. normal calf raises?

[flight05]

flight05 on January 2, 2006 at 11:08 pm #48195

will help eliminate future hamstring problems b/c they will be able to handle eccentric loads better after a few of these workouts.

[flight05]

flight05 on January 3, 2006 at 7:11 am #48196

got to a track today

triple jumps
went over 12 meters from 3 step approach about 3 times

stand tj: 10 meters+
stand lj: just barely over 3 ,meters felt crappy

lots of bounding

then did
200×6
2 min rest
27-29 sec
im out of shape shizzle

weights:

squats- 215 3×5
pretty tough
then did stiff leg deadlifts
ab work

[flight05]

flight05 on January 7, 2006 at 12:22 pm #48197

back on campus now.
got my spikes today
brooks sprinting ones (black/white stripes)
addidas blue superstar LJ
white/red nike zoom TJ

the blue lj shoes felt sweet

meet on friday

we did 6×200 today
the last 2 were horrible cuz it was cold outside and difficult to breathe

[flight05]

flight05 on January 8, 2006 at 2:02 am #48198

first high jump practice in 3 weeks

took me a long time to get into it

jumped 1.75 ( 5'8 ) easily at the end

worked out of the blocks…pumped for the meet

at missouri
im doin the 60 and lj, tj

[flight05]

flight05 on January 9, 2006 at 5:21 am #48199

jumping day

did block starts again out to 30 meters
my first 3 strides are real good but then i start to overstride and have a tendency to bend over before i come up

lots of run throughs
did long jumps from 8 steps out a couple were pretty big
did about 5 or so

did triple jump from 8 steps out all in 13.60-80 range
i did reaL well in the first 2 phases but i held my step phase for too long in the first few tries so i putter out the jump phase i was prolly goin 9 meters + on the hop+step and my step was def in high 4 meter range which is hiuge b/c its only 8 steps so i was real happy
i might do good early i think in the triple

[flight05]

flight05 on January 11, 2006 at 6:07 am #48200

yesterday was day off because it was too cold out
we did 3×8 for squats and bench

today we did
4×150 (flats)
5 min rest
i did em all in 19 low-mid

[flight05]

flight05 on January 15, 2006 at 2:27 am #48201

meet results:
LJ- 6.89
TJ- 14.12
60- 7.29
pulled ham in 60 (first event)

[flight05]

flight05 on January 18, 2006 at 5:24 am #48202

hurt my hamstring again at the meet —–back to rehab

yesterday did weights (squats 3×8, bench 3×8)
on the track i did barbell lunges backwards from one end of the field to the other (length wise) and half way back
prolly just over 150 reps
my legs are officially toast

today
legs are so sore my hamstring doesnt feel strained anymore haha
did diagonals on the soccer field
sprint one diagonal jog the width of the field sprint the next diagonal etc
10 diagonals total —this was real tiring
its was freezing cold out today too

coach said were gunna shorten the approach b/c its too early to handle full speed at a full approach just yet

hopefully ill be readyt for the big meet this weekend (arkansas)

[flight05]

flight05 on January 22, 2006 at 8:59 am #48203

shouldve stayed home…hamstring hurt too much

long jump:
one jump..hamstring strained again during takeoff….ran thru pit.. no measure

triple jump: (next day)
1) ran thru…2)popped up and bailed out …..3)hopped stepped and bailed out again
no mesaures

[flight05]

flight05 on January 25, 2006 at 11:17 am #48204

im currently ranked 5th in conference usa in the long jump and triple jump

today was very nice weather and i felt good (my hamstring has seasonal disorder)
i did jumps
LLRR x5
RRLL x5
into the pit

all were in the 16 meter range w/shoes thats a personal best too (last time i did them with spikes and only went 15.50)
haha and im supposed to be hurt
i then did diagonals x4

im in physio 3 times a day for my hamstring.

im taking the next 3 weekes off
the next meet im just going to do high jump (off healthy leg)
and then i get a week b4 Iowa state which ill try the long/triple

[flight05]

flight05 on January 30, 2006 at 11:55 am #48205

god's testing me right now
he is challenging my spirit and will

today i developed the worst foot blister i have experienced and it popped today and its 1"x1" in size and i cant walk properly on it without pain
i have developed mild shinsplits in my right leg
i have ingrown toenails on both big toes
i am still trying to recover from my pulled hamstring
i have a meet this weekend

im really depressed b/c i cant get a break
im not giving up.

[sneaky]

sneaky on January 30, 2006 at 11:58 am #48206

god's testing me right now
he is challenging my spirit and will

today i developed the worst foot blister i have experienced and it popped today and its 1"x1" in size and i cant walk properly on it without pain
i have developed mild shinsplits in my right leg
i have ingrown toenails on both big toes
i am still trying to recover from my pulled hamstring
i have a meet this weekend

im really depressed b/c i cant get a break
im not giving up.

if your coach makes you run with all that he needs to be fired, immediatley

[flight05]

flight05 on February 2, 2006 at 7:44 am #48207

hes not…ive been doing basically nothing for a week now…

everything has come together this week
i feel much more healthy
i will just do high jump this weekend
so i can rest my right hamstring more

[flight05]

flight05 on February 7, 2006 at 6:18 am #48208

please god dont let me get hurt this weekend (iowa state) got the lj on friday and tj on saturday

weights today
DB snatch
squat: 255x3x3
bench: 195x3x3
goodmornings
pullups

[flight05]

flight05 on February 13, 2006 at 6:04 am #48209

uhh ugly weekend in iowa state….even worse than andrew porter's haha

anyways
my coach wouldnt let me use a full approach so i went from a 10 step approach (5 right foots) cuz of my hamstring
so i wasnt getting very good speed to the board

long jump–
6.60—- foul —- 6.80 (they didnt measure anything under 6.86 after the first jump,,but the nice offical said it was 6.80 and i was just under the tape mark they had set there)
my mark was messed up
i was behind the board on the first
moved up too much on the second
third was to far back again

not bad for a 10 step

triple jump–
foul—-foul—-foul
lol
2 out of 3 were PR's cuz 14 meters was the minmum measuring distance and i was way past it just went over the board each friggin time…
my first time ever going from the 13 meter board(42 feet)
my last jump i got jammed and had a hugggge hop and totally lost control oh well

not bad from a 10 step

two weeks till conference… should be good (full aproaches!!!!)

[flight05]

flight05 on February 15, 2006 at 6:06 am #48210

yesterday i did 400 reps of walking lunges with a 50lb barbell forwards and backwards
this is becaus ei caught playing intramural basketball by my coach…that was stupid move by me

i basiclly collapsed after the lunges and couldnt do anything (walk up/down stairs) all night

today im extremely sore
i did 4×150 (5 min recov.)
19, 19, 18.5 17.9
we had a big tail wind (like usual down here) but i was in running shoes/sore so whatever
felt crap

[mjstocko]

mjstocko on February 15, 2006 at 6:57 am #48211

I got caught playing IM basketball by our trainer.  Luckily she was nice enough not to tell coach.  Needless to stay I stopped playing.

[flight05]

flight05 on February 15, 2006 at 7:00 am #48212

my trainer was the one that ratted me out

[flight05]

flight05 on February 16, 2006 at 6:07 am #48213

did elevated takeoffs for long jump today
my shin is absolutley killing me.

at conference usa im doing the high/long/triple combo

[flight05]

flight05 on February 23, 2006 at 11:37 am #48214

conference this weekend

[flight05]

flight05 on February 27, 2006 at 12:53 am #48215

whoaaa
conference usa results

long jump
6.82
5th place
faulted 4 out of 6 with my third being a huge ass jump

triple jump
13.58
7th place
faulted 5 out of 6 my last jump wouldve been huge if i couldve controlled it

due to the fact i had to take the last two weeks to conference off becuase of sickness and hamstring/shin problems
so i wasnt able to practice runthroughs.

outdoor  season will be better

[flight05]

flight05 on March 8, 2006 at 7:27 am #48216

after a week of regeneration and recovery we started real training this week

jumps practice was horrible as im out of shape and out of sync with everything

monday
long jumps from 4 rights
short sprints
2×20
2×30
2×40
weights:
squats, bench – 3×5 @70%

tuesday
5×200 6-7 min rest btw reps (flats)
23.9, 25.5, 27, 28.7, 29.6
puke 2×3 2 min btw each set :regan:
i went too hard on the first rep…

[flight05]

flight05 on March 16, 2006 at 9:35 am #48217

8 or 9 runthrus

4×150 5-6 min rest btw reps (running shoes)

17.9, 18.4, 18.8, 18.9

i was overstriding on them at the end of every reps it seemed.

im not using spikes in practice anymore because they are hurting my shins

[flight05]

flight05 on March 18, 2006 at 4:51 am #48218

due to spring break we had to lift weights early b4 practice which sucked
3×5 @75% squats

we then did stick drills to help my stride frequency which wasnt good today b/c i was tired from weights

jumped 6.70 today from 5 rights in long jump with running shoes.
we had a legal tailwind from my judgement

im having a hard time understanding why i can jump so far from a low approach in shoes
but then i have only jumped in university, 15 cm farther with a ful appraoch thats twice as long with long jump spikes, and competitive atmosphere and peaking and everything?????

im so confused.

[flight05]

flight05 on March 24, 2006 at 10:50 am #48219

anyways

im doing the long jump and the 200 this weekend at our home meet outdoor opener

its my first time to the 200 in competition and i really dont think im ready for it, oh well how bad can it be?

i might compete in the triple and go from a 5 step approach but i dont know.

[flight05]

flight05 on March 26, 2006 at 7:51 am #48220

bad day.

long jumped 6.70 today and didnt come close to the board on any of my attempts except for my foul. i dont understand. it was real windy today, but that didnt stop the guy that won so i messed up.

the 200 i got stuck in lane 8 and had no way to judge if i was running well or not. well i didnt. real bad. i ran 24.5 which is a second slower than what i ran in practice with shoes. those workouts were like 4×200 too haha. it seemed like i hit a wall and tightened up when the one fast dude passed me on the str8 cuz i was running real good off the curve.
i have no idea.
i ate dinner 5 min b4 the race tho and i was tired from long jumping so bad. frigggg i m so frustrated.

[flight05]

flight05 on March 28, 2006 at 12:36 pm #48221

im doing the
lj, tj, and 200 at the mizzou relays…….see ya there mjstocko…….lol

[flight05]

flight05 on April 2, 2006 at 11:02 pm #48222

wow what a waste of a drive lol

i triple faulted in the triple on friday
on saturday i fouled 5 out of 6
2 of which were pr's (one for sure)
the only jump i got in was a safe jump (6.85) just so i could get into the finals: where i proceeded to foul three more times.
i got real into my last attempt – got psyched as crap —-best approach ever but my knee collapsed on takeoff and i fell into the pit. crap.
we had a light head wind the whole comp.
i didnt run the 200

[mjstocko]

mjstocko on April 3, 2006 at 3:13 am #48223

Yeah that meet was frustrating for me too.  When I was watching it looked liked you scratched a few big ones in the 23ft range.  Once you start getting some more legal marks, you should definitely hit a PR.  Nice seeing ya

[flight05]

flight05 on April 10, 2006 at 12:14 am #48224

im still recovering from hip injury…i have a pelvic tilt imbalance which is creating imbalance in leg length between my legs and is causing a pinching of my siatic nerve under my tail bone. it just puts me in pain to sprint and stuff…but its been getting slowly better this week.

did testing today

30 meter dash: 3.7
standing long: 3.08
standing triple: 9.62
overhead back throws (16lb): 13.68
underhand for thrws (16): 13.00

i felt real weak in the throws for some reason, i was moving as explosively, the standing long sucked too because i dragged my foot a bit on a big jump over 3.20. i was pretty happy with the standing triples but had no energy after the first attempt. the 30 m dash went ok but i wasreally sore during it and only did it once because of pain.

[flight05]

flight05 on April 11, 2006 at 4:37 am #48225

i scored 312 in the pentathlon which is my coach's alltime record since hes been coaching..i scored the fastest 30m time hes ever coached too…and the 2nd farthest standing triple.

[flight05]

flight05 on April 11, 2006 at 5:24 am #48226

this what im chasing tho…

Walter Davis:
SLJ- 3.59
STJ- 10.79
OHB- 17.98
BLF- 17.00
30m- 3.79

Claston Bernard:
SLJ- 3.41
STJ- 9.82
OHB- 18.92
BLF- 17.11
30m- 3.93

Me:
SLJ- 3.15
STJ- 9.62
OHB- 14.00
BLF- 13.59
30m- 3.7h (3.94 adj)

Goals for next year:
SLJ- 3.25
STJ- 10.00
OHB- 15
BLF- 14
30m- 3.58h

[flight05]

flight05 on April 15, 2006 at 8:51 am #48227

im on the IL until further notice.
i have a tear in my groin which resulted from tweaking from running the curves in practce and eventually it got worse and worse until after my last competition where it prevented me from running.
i might have a sports hernia thing but i have to see a specialist on tuesday
hopefully i can red shirt this outdoor season…

[flight05]

flight05 on April 29, 2006 at 1:51 pm #48228

bad ass pic of the year from drake relays miguel pate

https://www.trackshark.com/photos/2006/drake_day1dh/slides/DSC_7446.JPG