Posted In: Training Journals
Hi, my name is bob, I do cross country, Winter track, and spring track. Im Starting My prespring track training monday.
Current PRs.
100:12.2(i think, nobody timed it, the guy in front of me was like a 12, and guy behind me was like a 12.3/4.
200:High 24s (4×200 splits)
60yard:7.2
110hh: 18.2
400ih: 63.5
55HH: 9.1
5000m: 18:22
Goals:
100: 11.7
200:23.9
110hh: 17.1
400:55
400ih: 59
Monday, Feb 7th.
85-95% sprinting
4 laps total
first 2 laps sprint straights, jog curves
last 2 laps sprint curves, job straights
3 150m
3 200m
This workout was pretty much ruined by snow being on the track in random places, and it would make me slip and i would have to reaccelerate which sucked.
lifted at night after work and stuff.
Lunges- 1×6@95lbs (i felt alot of pressure on my knees and not my legs. i think ill switch from barbell to dumbbells for this in the future)
Goodmornings-
1×9@55lbs
1×9@65lbs
1×9@75lbs
Side Bends-
1×10@40
2×7@60
Squat, 1 foot about in between feet, wanted to target quads today.
1×5@95lbs
1×5@105lbs
1×5@115lbs
Hyperextensions: I used my bench on incline and had my brother hold my feet down. worked pretty well.
1×13@bodyweight
2×10@25lbs
Leg curls-
3×7@45lbs
Leg extensions-
3×10@80lbs
Sunday.
2x10yd starts
1x15yd falling
1x25yd falling
1x20yd back
1x20yd stomach
Extended rest. longer then the rests inbetween those^
1x20yd back
1x20yd flying…about 8-10yd into the 20yd my left achilles tendon burned really bad. never had this happen. i decieded it was prob because of the maxvelocity and i didnt want to scrub the workout, but didnt really want to injur myself more, so i stretched it out a bit, and rested for a while.
1x20yd stomach
(i had planed a 1×30 flying here but bc of my achilles tendon i scratched it)
2x35yd starts
2x45yd starts
i got home and lifted.
squats-
75lbs x9
95lbsx6
105lbsx4
115lbsx5
stiff legged deadlift
85×12
105×10
125×7
hyperextensions.
15 reps holding 10lbs
10 reps holding 10lbs
Leg Curls
60lbsx9
50lbsx5
Leg extensions-
10x80lbs
Later that night I did some ab work and hip flexor stuff
Somewhat of a gym
its a nice bench from body by jake, i have 2 bars, 1 olympic, 1 standard.
for squats I invert the bar holder on the bench so it faces the opposite direction and raise the height to like my sholders, (works out pretty well
for hyperextensions its a bit weird, but i put my bench on incline, then get my brother (or a friend) to sit/hold down my legs while i do hypers on them.
Its a pretty nice setup. All I wish I could get now was a glute ham raise.
Monday: raining, didnt really run, did carts at the grocery store i work at.
Tuesday;
We did this hill workout today.
2x Knee drive(overdramaticise it, hip flexors burn after)
2x Lunges for half the hill, then at the half way point go into alll out sprint, This was the hardest, half of us almost fell when we started the sprint.
2x downhill sprints
2x one leg hops. Hop on one leg for half the hill then sprint the rest of the way up
Sunday
State individuals were today. I ran a 7.28 in the 55.
Im not too sure what happend, my start/drive sucked.
Im going to take about 3 days off of track to give my body some time to rest. then start lifting and running a bit.
Spring track official practices start march 7th.
Tuesday March 1st
This snow is starting to piss me off. School Today was canceled.
Im hoping thursday I can get a acceleration/max v workout in.
I doubt the snow will be off the track so im gonna shovel 50m lane off tommrow so it will be dry for thursday. 😯
Saturday
I would of liked to of done with lifting stuff yesturday so I would def be 100 percent monday(first day of practice), but i didnt have enough time. Im starting to like Wide squats, is there anything bad about them?
I could of kept doing the 50s for incline bench but my spotter wasnt home and after the 1st set i couldnt snatch them into position.
My knees were a bit sore and couldnt handle leg extensions today:( but i feel i got a great workout in a
nyway
Monday
alarm clock didnt go off so I missed morning practice.
At afternoon practice we ran an 800 straights about 80% focus on form and keeping relaxed. jogged curves.
ive been focusing on having my cheeks jiggle when I run, this seems to have me run looser.
Then after that we did hills
5x35m hills
5x45m hills
1x55m hills
I felt a burning sensation in my achilles tendon when doing one of the 45m hills. I tighted my shoe and did a stretch and it seemed to not bother me as much. stretched it later after practice.
I then went home and lifted
I hit a new Personal best in squat and incline db bench. 185 for squat. I feel I could def go to 200 by april 1st.
Tuesday
we did a sprint workout, which I didnt know about and I wouldnt of lifted last night.
we did
2 150s. i ran under a 20(not too fast for this one so cold)
18 for second
2 200s. i ran a 27 for first one, 30 for second.
we were going to do more, but since it was so cold out we probably would of pulled something if we did more.
My glutes were tightening up in between the runs, i think it was from the squats last night. 😯
We got a new trainer and i got my bodyfat% taken. 7.38
Monday-
Morning-No sprinters, went over first hurdle. It was at 400ih height, Im trying to focus on trail leg.
Afternoon-
5x35m hills
10x45m hills
Lifted some upperbody.
Incline bench
Skullcrushers
Bent over DB rows
Later that night had the winter track dinner. thought ill mention it :tumble: We went to macorni grill on route 10.
Wed
I worked inside with coach on hurdling technique. We found out my problem stemmed from floating over the hurdles. So we just worked on getting over the hurdle as fast as possible. It seemed to help alot.
Thursday-
Easy day in halls
Friday-
Coach gave us our spring break. no practice today saturday sunday and monday.
Tuesday-
We did some 400ih practice.
went over 1
then 2
then 3
then 4
then 5
then 6
You cant move onto the next level until you dont stutter at all to each hurdle.
I only got up to hurdle 3. 😯 oh well. first real 400ih work this season.
Tommrow we have a scrimmage.
Im running
400ih
100
110hh
200
this is what i think ill run
68
12.2
18.4
24.7
Wed-
scrimmage was today.
400ih-
I did better then I expected. 66
Considering i really havent had any training all season/winter season for this event. or even a 400. The last 3 hurdles i actaully stopped somewhat to get over them. With training i think i can get a 59 by the end of year.
Also right after my race, i threw up. in less then 10 min I ran the 100.
100-
I didnt even have time to catch my breath for this. I could still taste the throw up on my breath despite a bit of water i drank.
I was running pretty good until around the 60m mark. At that point I cramped up and died, Finishing in a 12.6.
110hh-
I had more of a break for this event, but I had no fuel to run on since I threw up earlier. I got about 3/4ths of an ince of a protien bar hoping it would give me somewhat of an energy boost since i felt like shit at that point. I couldnt even 3 step one of the hurdles, but by the end I started to pick it up. I finished in 19.03. That will be my slowest time this season.
200m- i had a long break before this event, and since it would be my last one today I wanted to do good. I felt good going into it and though my start was a bit slow I ended great and passed some people at the end. 25.5
Next Meet im going to drop the 100 since i wont have anytime to recover from 400ih and i have to run 400ih.
Friday-
First Meet today, I felt pretty good, just too many events.
400ih-
This was my best event today, ran a 63.22, my all time best was a 63.5. I went out real fast today, and looked great for the first 200m, form was perfect, no stuttering. After the 200m I started to lose all my energy and i dont think you could describle how I went over the hurdles
100m-
i wasnted going to run this at first but i decdied to anyway(bad decision)im not sure of time somewhere in low 12s.
110hh-
Felt better then yesturday, got a time of 18.03. I didnt 3 step any of them which is my weakness.
200m-
My favorite event. I ran good, ran a 24.9. Didnt even use blocks, idk blocks just dont feel natural for me, i didnt use them for any of my events.
Sat-
nothign
Monday-
I got severe tendonitus in my elbow/forearm from pushing carts every night at work. I could hardly even move my arm, couldnt straighten it or even put my palm facing up. Went to the doctor.
Tuesday-
We did did a 400ih workout first consisting of
2x500mih, first 300 hurdles other 200 sprint.
Then we did some 110 drills after that. Hurdles were set up closer for 3 stepping and we did some run throughs with that. 15 hurdles.
Wed-
Easy day because of meet thursday, ran a bit then did some 110 hurdle drills
Thursday-
Meet today
I ran the 400ih, 110hh, and the 200m
400ih, I feel the last workout we had helped alot because even though i got about same pr time my form over the last hurdles were pretty good. Ran a 63.5, got 3rd
110hh, Since I didnt run the 100 i had alot of energy here, though i still wasnt able to three step I got a 18.1. If i could only three step my times would be good.
200m-
For some reason while walking to the starting line feeling fine, i randomly throw up. I try to keep some in me for the race and quickly got some water in me. I need to run my end of my race better. Ran a 24.9 again.
No practice tommrow, bc of meet saturday, im running 3 or 4 relays. 4×200, 3x400ih, Sprint medly(200), and im not sure but i think coach also said 4×100.
Saturday-
Relay track meet.
Went pretty well.
4×200-
1:38.6 placed 3rd.
Ran 1st leg, ran about a 25 flat split, blind handoff wasnt that good, I said go too soon and 2nd leg went out too fast, i had to make a grunting noise for him to stop before the end of the zone.
3x400ih-
3:09.5 placed 1st
The heat before us just finished and they called us to the starting line, all of a sudden i start throwing up, not sure why, prob a mixture of running the 4×200 and nervousness. Ran a 64.1.
Sprint Medley:
400-200-200-800
3:56.8 Placed 5th.
I felt great for this race, ran 3rd leg. Both coaches got me in mid 23s, considering it was a relay i would say i ran about a 24.5. Felt very good.
4×100-
47.1 placed 4th
We really didnt have much time to practice blind handoffs, like in the 4×200 and it was a different person i had to handoff too so it was messed up, i literally ran him over. felt really good for this race too.
monday-
Conference Relay Meet
Placed 2nd in shuttle hurdles
71.3 i slit a 18.1
sprint med.
200-200-400-800
i was the first 200.
I went into the event knowing i had to stay relaxed and not tight running. I did great running that way, i ran a 24.1. I felt great. I should of focused on running relaxed a few meets back :wow:
Tuesday-
I forgot what we did, ill edit this post later.
Wed-
We were supposed to have a meet vrs Arts in newark at shabazz. But Arts forgot to order the Officials, so meet was canceled. Practice was 200-200-300-300-400-400-3-2-1.
i ran the 200s good
prob like 26s, 27s. 300s good like 42s44s but the heat started getting to me and i got a massive headache and coul dnt see straight, couldnt finish workout.
what is a conference relay? is it like our injury fund where all teams in the state compete againist each other. class a teams vs class a teams etc.. is it the same setup?
injury fund??? never heard of that.
in NJ (since we have like a billion people) we have to split everything into groups(1,2,3, or 4) and sections (north 1, north 2, Central, south, nonpublic A, nonpublic B). then schools are in their own conferences (15 differnt ones i think eg. iron hills, mountion valley…), then those conferences are split up into divisions(like the hills and the iron of the iron hills conference), and then of course they split things up again into counties.
Very confusing stuff…So heres what my school is in. North 1, Group 3, Iron Division of the Iron Hills Conference, in Morris County.
😮 sure is confusing. over here my school is Central Divison Class B so much simpler over here
Yeah it is confusing, I am in North 2 group 1. Colonial Hills Conference in Morris County. (We are in a small conference which dosent have divisions. Next year We might go to Iron hills.
Thursday-friday-sat-sunday
SICKKKK. I have the worst cold ever! It started Wed, but i didnt think much of it, so i ran with it, which i think made it worse.
Im hoping that tommrow, monday i will be better because we have a meet.
This season has been going by so fast already, we only have a couple duel meets left.
Monday Meet-
Coach wanted me to just run 100, 110s
100 to see who would run in 4×1 at penn relays. I beat the kid and coach tells me when i finish im going
A bit pissed bc today Tuesday coach tells me bc there are 6 eligible people. 5 of them are seniors and im a junior. so even though i may be faster then them by a bit, they get to go. Well coach is letting me go as a alternate so i “get the experiance” but thats shit. So friday i get to miss school to be an alternate and watch other people run the race i could be running, alright, well if ur gonna be there maybe we can meet up somewhere.
tuesday, some 400ih work. Ran 200m hurdles at a very fast pace againist my coach. did that 4 times.
Wed.
Meet. An easy trimeet win so coach put me in the 400ih, 400, and 4×4.
i ran a 63.2 in the 400ih, THIRD TIME TYING PR
400-58.2
4×4 split- 58.3
I need to get better in 400ih, i want to get to 61.
Fri-sat County relays-
ran a 64 in 400ih, my steps messed up on one of them. oh well. we got 3rd. with a 3:03.25
I also ran 200 leg in sprint med, split a 24 something.
we ran a 1:10 in the shuttle hurdles 1 second off the school record. I am the only returning hurdler for next year, hopefully i can find some guys to run it with me and get the school record.
Friday-
Easy practice, hurdle drills.
Saturday-
Ran 110hh, prelims, got a 17.9
3 stepped 3 hurdles, that is good for me.
semis, got a 18.2
100- got 4th in heat with a 11.9
ran 400open, ran a 57.2
all of my coachs said that i hardly lifted my knees after the 200 mark, It was hard to. Ill try to focus on lifting them next time i run. hoping for a 56 next race.
Tuesday-
I was told i was running at first. But coach later told me a kid who runs a 12.5 100(me 11.9) was going to run instead of me bc he was a senior. This sucked, and it wasnt the first time I got shafted because of someone being a senior.(penn relays) (schools shuttle hurdle record) But this one really got me mad, bc this kid isnt even dedicated, in practice all he does is foolaround if he even shows up. If i probably knew of it in advance i wouldnt be this pissed, but i got so pumped up for it before hand that it sucked knowing that i wasnt gonna run it.
Wed-
I came in today knowing i had to do good to make up the dissapoinment from the other day. I 3 stepped all the hurdles but one. finished about a 17.5 hand timed, ill get FAT tonight.
Ran 200 also, didnt feel good though, i felt i had to power, 24.8
Fri-sat- Egg harbour Groups.
I was a 4×4 alternate, didnt get a chance to run, but had a good time, with all the seniors that wont be there next year. We had a hotel in atlantic city though, in a really bad area. A night we looked outside the windows and watched the prostitutes. Even more worse is our assistant throwing coach was asked to go into a room with her for 20 bucks., at 6 in the morning. haha.
Ending PRs.
400ih-61.8
400-57.2
200-24.3
100-11.9
110hh-17.8
We also found out our school is moving from group 1 to group 2 next year.
Now its time to get into a 5k runners mindset for xc. Im going to take this week off, this friday is prom, and sat and sun ill be at the shore. Ill prob start some light training that wed. just putting some miles on. Prob do like 30-40 miles a week
Well I took a longer break then originally planned, I got a small case of tendonitis in my knee, its gone now.
Today was my first workout. I was extremly sore from 4 hours of dodgeball yesturday so i felt a nice run would help.
Not including warm ups and stretching i prob ran about 1.5-2 miles, hard,(well hard for not running for a while)
tommrow, Im gonna go out for another run, aiming for about 5 miles. (medium-hard)
Tommrow I need to get new shoes.
edit edit. its now tommrow and im not running again, really bad shin splints, i need new shoes, i cant run again without new shoes. hopefully tommrow after work im going to stop by a place and get new ones.
Sunday-
Havent been able to run the past 3 days due to Hot tub folliculitis
monday- First practice of xc, we just did warmups and played soccer and stuff, talked about practice scedule and stuff.
Tuesday- First REAL practice, still not real, almost. We did a 1 mile run about, since it was alot of peoples first run, we mostly stayed together, i didnt break a sweat, it was like one huge warmup. Once everyone gets in someone decent shape I wont stay back with the slower kids as much and will go out harder and longer. 25 crunches 15 pushups. Im going to increase crunches by 5 each day so tommrow im gonna do 30. So far the team looks pretty decent, We are going to have to work alot harder this year since we went up to group 2 from group 1. I think top 5 on the team can be in be under 18 and top 10 can be under 19:15. I ordered a Garmin Forerunner 201, which is basically a pace watch with gps. It will tell you your mile pace and stuff like that, you can save waypoints and routes through the gps and race against your previous times on the route and stuff. My coach had one, i saw a good deal online, and hit it up. only 124 including shipping. And with this watch i can finally ACCURATLY see how many miles some of the runs we do are.
Wed- Not alot of people showed up , so we ran a little over a mile together. again not really a workout. Tommorow it should be a decent workout since we will be running around the school and stuff, so we wont have to stick together as much since everyone can see each other.
30 full crunches.
15 pushups.
Thursday-
Girls captains wernt there so we ran around the school, on something we call the 8, each 8 is about .87 miles
Times of each 8(first was with whole team, then we split off)
8:24
7:18
6:16
total-2.61 miles in 22 minutes
Our warmup is .75 of a mile took us 7minutes 53 seconds, our mile pace was 10:32.
Is that a good warmup or no?
I love this Garmin forerunner 201, anyone else have one?
Tuesday- we ran 2 loops of a 1.36 mile run. The first group we ran slow, and after the first loop the some people stopped, but my group did another one.
First 1.36 run was in 12:05, 8:54 average pace
second 1.36 mile run was in 9:49, 7:10 average pace
total. 2.73 miles in 21:55 minutes, 8:02 aver pace.
Thursday- easy 4 mile run.
Friday- Went to grandma's for the weekend in netcong, nj. It got out for a couple of runs.
5 mile run, through stanhope up to the edge of hopactcong.
Saturday- Walked in the St. Cesario parade for the day, idk about 5-6 hours?
Ran 1.7 miles easy.
Saturday night, sunday morning, about 12:13. ran 1.9 miles first half out easy, medium, then hard uphill home. good run.
all those runs were done with a .74 mile warmup and stretch.
tuesday- easy 2.22 mile run in 23:20, just having the team stick and run together.
wed- Tempo run. Run easy for 10 min, then for 20 min moderate, then 10 slow again.
3.8 miles, 38:32
Thursday- fartlek run, 2.62 miles, 25:52 min
There were about 5 pickups…..is that enough should there be more, this was my first fartlek run, I think im doing them right. not sure.
hopefully someone can guide me in the right direction.
Sunday. 5 mile run through morris plains. 45:43 minutes. avg pace. 9:08
Monday-4.85 miles, 46:42 minutes it was 5 minutes easy, then 5 min hard(about a minute a mile slower then race pace, so i tried to keep it around 7), then 5 min easy, then 5 hard, so on and os on. there was a total of 5 hards.
tuesday- 2 miles in 28:56 minutes, i ran with a slower kid, noone else would,
but i got in a better workout later that night. 4.02 mile run ,34:41, 8:37 mile pace
Wed- 2.49 miles 5 min easy, then 15min 30-45 seconds mile pace slower then race pace.
thursday- easy 3.5 miles
3 sets of 5 reps of 95lbs squat.
Lower back crunches.
This has been my largest milage week so far. My ankles feel a bit weak, not too bad though, ive been running on grass when I can. I think just to rest of for next week i will take sat and sun off so tommrow will be my last chance to get to hit 30miles per week.
Ive been meaning to get a 1 mile time trial in soon so ill prob do that, then ill run over to this hill and get some long hills in.(800m)
For a couple of weeks i will stay consistant 30s, not higher then 35, not lower then 25.
monday-We had practice but it was hot, and i wasnt feeling good anyway so we just did a real easy run, half which we walked. Im not even gonna count any miles for it, for my weekly milage thing.
Tuesday-Tempo run. 7-8 minutes easy, 19 hard, then walk a bit. total of 3.73 miles.
wed- off
Thursday, ran about a mile easy. Conditioning stuff, wall sits, crunches.
Rest of week off before doubles.
Monday- 4.27 mile run, pretty fast pace for still being out of shape. 7:55 avg pace.
Tommrow is last day of unofficial practices, so the last day for a chance to slack off. :puzzled:
Tuesday-
Today was last captains practice, now that it will be coachs practices i feel many of us are in pretty good shape. Though some on the varsity team feel they didnt need to come to practice, thats there loss as there are about 10 people competting for 7 spots this year.
As the last summer captains practice, i wanted to give a long run. For everyone about there longest.
I split it into 3 groups, 6 milers, 4 milers, and 2 milers(beginners.)
In the 6 mile group we went at about 7:30-8:00 pace
and 4 mile group about 8-9 minute pace.
i was in the 6 mile group, unfortunatly at the 4 mile mark i had to slow down after battling a cramp it suddenly got worse. 4 miles actul hard steady run 7:33 pace,walked for a bit and jogged it back in for the 6 miles back to school.
Finished reading book "god on the starting line" it was great and gave me new inspiration that in xc anything is possible. Started book running with the buffaloes, pretty good so far.
1 more thing, at the school physical, they said i needed to work on my flexibilty because it was the worst they saw that day. oh boy, Ive been stretching 2 times a day in addition to running stretching.
wed-
two sessions, both easy 30 min runs. 8:45,46 avg pace for both.
Thursday-
Morning 45 min run (46:18) 5:12 miles. 9:02 pace
afternoon- 20 min easy run.
Friday- 30 min run (33:24) 3.57 miles, 9:22 pace
Sat, captains practice.
4.04 mile run with 2 big 400m hills. 36:01, 8:54 pace
monday.
45 min easy run. 6 mile loop, i had to stop running at 4 miles, i got really bad heartburn. i never got heartburn running before. It was pretty bad, worst ive ever had it..
Tuesday.
Morning
Speed Workout.
walk a lap in between each one
1600 time trial- 5:33
400-67
400-74
Half an hour of yoga.
Afternoon
indian run. Why do the call it that? 5min easy, 30 mod-hard, 5 easy.
4.91 miles 40 min, 8:04 pace. (including easy 10 min)
Thursday-
morning- 2×400, 3×800 2×400
400s all at 73-76
800s 2:46 2:46 2:47
afternoon
3.17 miles easy run, 9:51 pace. ( real easy, woods run)
Friday-
easy run 3.21 miles, 9:00 pace
Saturday- 5.93 miles, 8:10 pace hard hill run.
1x600m hill 2x400m hills 1x250m hill
tuesday-
morning- talked to the coachs and they listened to me about wanting more aerobic milage work. we did, 6.88 miles in 54:13, 7:53 avg pace. coach gave us rest of day off, but said to run 4 miles easy on our own today, couple of us are meeting up at 4 to do that.
afternoon- 3.5 mile run, 8:30 pace, then a barefoot on grass cooldown.
wed- supposed to be an 8 mile run, only could do 3.5, my left lower extremty was hurting in multiple spots. Lateral left knee, and lateral left foot.
Thursday- light light jog course run. Get a final feel of course before running tommrow.
Friday- Race day. Tri meet, Whippany park vs Verona vs Science. We won overall. Great team effort. i ran a 19:01. Knee was hurting before and after race, but not during….weird, My spit was very very thick, and whenever i spit it would fling back and hit me, Any tips why this happens, was i not hydrated enough?
sunday- Off
Monday-
Morning- easy 1.5 miles
Afternoon- 4 mile loop, people did it 2 times, i couldnt, shins hurt.
Tuesday-Woods run/swim. We swam/ran about a mile of the whippany river. man that river is nasty.
Wed-
Morning- 3-4 miles easy
Afternoon-Started a sprint workout, but it thundered, all we got done outside was 2 200s at 30 pace, went inside, did plyometrics, lunges, sidelunges, then about 35 min of hallway stair running. Sweaty day.
Thursday-Extremely sore from yesturday, we had a half day, was going to run after i took a nap, but my nap turned into long turn sleep.
Friday- Big sprint workout. 12 total 400s. jogging a lap inbetween. first 3 about 80s, next 3 75s, next 3 70s then we were supposed to go slower, but i couldnt figure out pace and stayed about 70-75 next 3.
sunday-Woods run for about 30 min, played capture the flag.
monday- 30 min easy run, went in river, went farther then before. came back, yoga.
tuesday- Quad meet- Ran a 18:37, we didnt beat the school we wanted to, we are capable of it, itll just have to happen next time.
Dude, you've got a great workout routine. Try adding Natural Glute-Ham raises to substitute for no machine. Kneel on a pillow or some other padded object like you're praying at the altar. Have your friend/brother hold down your feet. It's kind of like opposite as they do when you are doing back extensions. Lower yourself down slowly using your hamstrings, keeping your back straight. When your chest touches the floor, use your arms just enough to get your body moving and pull yourself back up to the kneeling position using your hamstrings. Sorry if the description is a bit sketchy. Here's a link that should explain it better: .https://www.t-nation.com/readTopic.do;jsessionid=F4EE17751E99E49407265A07A28FB768.hydra?id=459875
wed- 1 hour of indian run. First set 30, then another 30 minitues.(just like 3 minutues to get water and light stretch) It killed. First set my left foot went dead. 2nd set my left ankle started bothering mne a bit, but i stayed with it for the whole thing. Then yoga. Also im battling a cold. Hopefully itll be better friday. Randolph invitational is friday.
Wisconman- Thanks for the headsup on the natural glute ham raises, ill be adding them to my routine soon.
Friday- 30 min easy run
Sat- Meet at holdale, didnt perform that well. Race was very crowded, 235 kids. That didnt work well with me, and it was also hot and dry, which didnt help either. ran a 19:28.
Sun-Off
Mon- sprintworkout 6 800s 2:30-2:45. Then a 400 at 65.
Tuesday- 25 min easy run.
Wed- Easy day before meet run, 30 min. Coach wants tommrows race to be my race, I hope i can give it to him, or better yet myself, its home so i know the terrain. Im gonna go out fast for about 1.3 miles, maintain for a bit, then when i feel like it start picking it up and pick some more guys off. First mile should be about 5:20, 25.
Yeah xc didnt come to a good end, ill talk about that in the future, havent really posted anything either. well once xc ended i started some light winter track training. Just short stuff to get my cns fired up again and lifting of course.
Mon- first official practice, 2 miles easy not heel to toes but toes. Got a huge blister though haha, need new shoes
Tues- event thought my blister hurt and because i favored it a bit the other day ankle hurt a bit. 4×100, 2×200, 400 2×200 4x100curves. with a pretty decent rest inbetween. about 80-85%.
ok well my winter season has come to an end. i have strep throat and mono. I might be able to run at one meet, the last meet. even though it prob wont evenmatter sicne ill be out of shape. ending last season of winter track prs.
4×2 split. 24.3
55m. 7.16
55mh. 9.1
4×4 split 57.2
i was really wanting to bring those times do through the season, but i guess i cant now.
Well ive lost 10pds already, even though i have been eating a decent amount of food. i have a checkup next week, and im gonna ask my doctor if i can at least lift without rupturing my spleen. anybody else have mono ruin a season?