Pesi’s Training Log.

    Posted In: Training Journals

        • Participant
          pesiroil on December 1, 2007 at 12:31 pm #13507

          after about a year of taking off I am going to get back into things. Last competitive season was in the spring of 06(senior year of HS) I am now at my county college which I found out a week ago trying to put together a track program. I have been waiting for something to get my motivation back and here it is.

          High school times were approx.
          100m. 11.7
          200m. 23.6
          400m. 53
          400ih 58.5

          To be honest, thinking I would never run competitively again I haven't really run at all for a year and a half.

          Every day starting the past week I have been getting out on the road. Ill be organizing a GPP to carry me over the winter season over the next couple of days

          Current Weight. 150.8
          Previous In season weight. 143

        • Participant
          pesiroil on December 3, 2007 at 9:56 am #67751

          First ill start off with my goals for this season.
          400m – 53
          400ih – 57
          Those are the events I am planning to run, unfortunately what plagued me in high school(small team=more events pressured to run) might plague me again. This will be the first track team in the colleges history, so the outcome of athletes might not be too high in numbers.
          for training purposes my goal in the 200m is 23.5

          My first cycle will last for 7 weeks. and goes as follows.

          Mondays- Acceleration.
          Tuesdays- tempo
          Wednesday- Hills
          Thursday-tempo
          Friday- Speed endurance

          looking to do some sort of 3-day lifting split. don't have any time left tonight to figure it out. any suggestions?

        • Participant
          utfootball4 on December 3, 2007 at 9:58 am #67752

          ur plan look like a short sprinter program.

        • Participant
          pesiroil on December 3, 2007 at 10:45 am #67753

          Yes, your right it does, im going short to long.
          Its pretty extreme though. too much?
          I wanted to regain most of my speed before actually getting into 400m endurance work. and i felt i could always cut this cycle short once I feel i have accomplished getting my speed back to most likely run those 200s.

          edit: im going to change from speed endurance to special endurance1. I really feel like im going to need the acceleration work early since im coming back from inactivity.

          Mondays- Acceleration.+ pylos + Weights(lower and mid body)
          Tuesdays- tempo
          Wednesday- Hills+weights(upper) +pylos in morning
          Thursday-tempo
          Friday- SE1
          Sat-Tempo

        • Participant
          pesiroil on December 5, 2007 at 7:29 am #67754

          ok well from what my past 2 days of results im more out of shape then i thought.

          This week i decided would be my cycle trial week. It would be used to find out at what fitness level i am at so i can make adjustments to my plan if i need to.

          Monday- wanted to ease into my training so today i just lifted instead of also doing acceleration + plyos.
          warmup .87 miles @ 6min 47secs
          3×12 powerclean.
          3×12 weighted lunges
          3×12 ATG squat
          2×10 leg extensions
          i was changing the weights up a bit to find out what i could/couldn't handle so i didnt post them. I will post them next time.

          Tuesday- I had an extensive tempo workout set for today. it was a partial failure.
          It was extremely cold out with a cold wind chill.
          I was going out for 8x200m @70% w/ 1 min rest.

          Sadly I only completed 3 as my legs started to cramp up and I wasn't feeling so hot.
          Since this is a trial week, next week im going to increase my rest time(or even do a walk back to the starting line)

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