Posted In: Training Journals
I’ve decided to start a training journal hopefully it will be helpful to myself and others.
Background:
5’10”
155lbs
17 year old high school junior
Freshman pr’s: 200: 25.2, 400: 56.4
Sophomore pr’s: 200: 23.9, 400: 51.9, 800: 2:01
Goals for the Year:
200: 21.75 fat
400: 47.50 fat
800: 1:55 fat
This year so far.
Indoor pr of 1:07.90 indoors on a flat track, was good enough for 66th in the nation this year. As well as 51.64 at the same flat track in the 400m.
First couple weeks of outdoor have been uneventful. I have progressed from 11.4 to 11.3 to 11.2 in the 100m. In the 200m have gone 23.00 to 22.70. Just one open 400m at a dual meet, 51.2 just to get the regional mark out of the way. In the 800 just had a 2:01 split last weekend in the 4×800. This coming weekend is our county championships where I will be running the 200m, 400m, and 4x400m, looking to go sub 22 and sub 50 this weekend.
I’ll start the training posts tomorrow.
Monday 4/7
Afternoon:
1 Mile Warm Up
Form Drills
2X350m first 150 all out, 50 float, 50 build, 100 fast
6X60m block starts
notes:felt very flat today for some reason, no pop, may have been all the hills yesterday
Night:
10 minutes bike
dynamic stretches
5X5 @155 Squats
3X8 @135 RDL’s
2X12 Back Extensions
2X12 Decline Sit-Ups
2X6 Hanging Leg Raises
notes:still feeling flat
Wednesday 4/9
Afternoon:
800m Warm Up
Form Drills
8X100m with 50m recovery
notes: did today’s workout all on grass to rest the shin
Afternoon II:
3X3 @155lbs Bench Press
3X5 @90lbs Chest Supported Rows
2X10 @50lbs Tricep Push Downs
2X10 @50lbs Cable Hammer Curls
2X10 @15lbs side and front raises
There is a possibility that I might race the 100 and 200 tomorrow in our dual meet. Not sure how I feel yet so it is up in the air.
Thursday 4/10
Afternoon:
100m 11.1 hand time
200m 22.9 hand time
notes: ran today just to make sure im ready for this weekend. I shut the 200 down at the end to make sure I didn’t push too hard cause my legs where sore and cramping durring both races. This weekend I will be doing the 200,400, and 4×4. Looking to go sub 50 in the open 400.
Friday 4/11
Afternoon:
800m Warm Up
Form Drills
5×50 strides on grass barefoot
3x50m block starts
notes:felt good today especially on the block starts. Tomorrow I hoping to go sub 50 in the 400 and low 22’s in the 200. Going up against TJ Graham in the 200 who is currently ranked #1 in the nation with his 21.08.
Good luck, looks like you will have some good company.
Saturday 4/12
Recap:
We had a long delay for rain and thuderstorms when I went back for the finals. Went 50.4 in the finals of the 400. It was a pr, at the same time the guy who finished 50.3 one spot ahead of me is normally a 48 second guy and on top of that it was misting and very windy especially out in lane 7 where I was. The 200m finals were about 20 minutes after the 400 and I had lane 1. Ran 22.36 for another pr and finished third to TJ and the 2nd place runner from the 400m. Overall I consider it a very sucsessful day 3 prs. Graham won the 100m dash in pouring rain and rain a beast leg on his teams 4×1 running down Wayne Davis the all-star hurdler who almost set the 55H and 60H records this indoor season. My friend Zak ran well in his 1600m for running it in the rain. Im not sure where we finished as a team but it was pretty good for living in the best county in NC. I’ll post again later with the absolute official times.
Sunday 4/13
3 Mile Recovery Run
Official Results from Wake County Championships:
200m Prelim: 22.39
400m Final: 50.40 3rd place
200m Final: 22.36 4th place
Notes: Kinda bummed that I didn’t get 3rd in the 200m, I thought thats where I finished but no matter. We had our prom after the meet so I was sufficiently tired. Next meet is the Apex Bojangles Relays this weekend not sure what I’m running there yet.
Monday 4/14
Afternoon:
800m Warm-Up
Form Drills
Infamous Lactic Acid Session
1X300 @39 seconds
90sec recovery
6X200 @30 seconds with 30 seconds recovery
Night:
3X5 Squats @185lbs
3X3 Deadlifts @275lbs
3X10 Lying Hamstring Curls @70lbs
3X10 Back Extensions @25lbs
2X8 Hanging Leg Raises
1X5 Jacknife Sit-Ups with 4lb medicine ball
Tuesday 4/15
Afternoon:
800m Warm Up
Form Drills
6X400m @65 seconds with about 90 sec rest
4X50m Hill Bounds
2X80m Hill Runs
notes:decided to hope in with the distance runners aka(zrosh and the gang) for my recovery today
Night:
5X3 Bench Press @155lbs
3X5 Chest Supported Rows @90lbs
2X12 Incline DB Press @45lbs
2X12 Narrow Grip Pull Downs @100lbs
3X10 Tricep Rope Press Downs @50lbs
3X10 Curls with Curlbar @45lbs
2X12 Military Press @25lbs
2X10 Shoulder Series @12lbs
Thursday 4/17:
We had a dual meet. I almost didn’t run as I have been sick all week but decided to so I could qualify for regionals in the 800. I ran 2:01 qualifying for regionals and felt even sicker afterwards yay! Then we had the 4×400 were I ran, I’m not sure what I ran as I didn’t ask but we won cause the other team was just running two thrower 4×400’s.
Friday 4/18:
1000m jogging on grass barefoot
Dynamic Stretching
2 SMR hand-offs
Saturday 4/19
We had the apex bojangles today where I ran the SMR, 4×8, and 4×4. Not going to go to into detail except that I see today as a sucsess and feel that I am ready for conference this week where I am running the 100,200,400, and 4×4. Still feeling kinda sick though maybe 8 races in 7 days wasn’t the best idea while I was sick.
Monday 4/21
Afternoon:
800m Warm Up
Form Drills
2X350 (75 all out, 125 float, 100 build, 50 hard)
3X80m out of blocks
notes:felt better on the 350’s than I expected but did not feel as good on the 80’s as I would have liked.
Night:
10 min Bike Warm Up
3X3 Squats @135lbs + Bands at 3:3
3X5 RDL’s @135lbs
2X10 Back Extensions
2X10 Hamstring Curls
2X10 Decline Sit Ups
notes:felt good. tapering the volume for conference this week
Wednesday 4/23
We had our conference meet today and I was schedualed for 4 events and 6 races. Making it 14 races in 11 days which is way too much for my body that has been sick.
100m Prelims: 11.2 felt awful, just horrible, barely made finals, started to rain
200m Prelims: 22.7 easing up with about 30-35 meters up, felt great much better
100m Finals: 11.2 felt bad again probably shouldn’t have run the 100 and run the 800
400m Finals: 49.9 easing up with about 50 meters left so I would have some left in the tank, but it still was a pr
200m Finals: 22.7 came off the bend the best I ever have and just tightend up down the homestretch, my legs were deff feeling it
4x400m Relay: 3:37 we didn’t have the race we should have and it cost us the team title plain an simple, there were a lot of areas were we could have done better, I should have run the 800 instead of the 100
notes: going into regionals in a week and a half I am pretty confident in the 400 and 800
Friday 4/25
Afternoon:
800m warm-up
Dynamic Drills
Modification of lactic acid work-out
14X200 @~31s recovery went as follows 4X60s, 4X45s, 4X30s, 2X15s
Sat out numbers 10 and 11 because I wasn’t feeling the greatest
4X50m Grass Strides barefoot
800m Cool Down on Grass barefoot
Night:
10min Bike Warm Up
3X5 Squats @ 135,135,155,155,155 with bands at 3:3
3X5 RDL’s @135lbs
3X10 Lying Hamstring Curls @70lbs
3X10 Back Extensions
2X10 Decline Sit-ups
2X6 Hanging Leg Raises
Monday 4/28
Afternoon:
1200m Warm-Up
Dynamic Drills
10X100m @85%
400m Cool Down
notes:felt really stiff and was not able to open up as much as I would have liked
Night:
10 Min Bike Warm-Up
Dynamic Drills
Squats @135,155,155,185 with bands @4:4 and one last set of 3 reps of 225 with no bands
Front Squats 2X3 @135lbs
RDL’s 3X5 @135
Lying Leg Curl 3X10 @75lbs
Back Extensions 2X10 with 25lbs
Hanging Leg Raises 2X10
Decline Sit Ups 2X15
Tuesday 4/29
Afternoon:
800m Warm-Up
Dynamic Drills
5X200m @25s with 3:00 minute recovery
4X50m hills
400m Cool Down
Night:
10 Min Bike Warm-Up
5X5 Bench Press @135lbs
3X5 Chest Supported Row 90lbs
2X8 Incline DB Press @50lbs
2X10 Narrow Grip Pull Downs @100lbs
2X12 Tricep Pressdowns @60lbs
2X12 Cable Curls @50lbs
2X10 Lateral and Front Raises @12lbs
Thursday 5/1
Afternoon:
800m Warm-Up
Dynamic Drills
4X50m Block Starts
4X50m Barefoot Strides on Grass
notes: felt good just trying to stay fresh for saturday where I will be running the 400 and 800
Night:
10 Min Bike Warm-Up
3X8 Squats @95lbs
2X10 DB RDL’s @20lbs
Saturday 5/3
400m Prelims: 49.97 FAT, easing up 25m before the line, finished 2nd in my heat and top 4 made finals
400m Finals: 50.93 FAT, easing up 50m before the line, top 4 make states and I had the 4th spot on lock and I wanted to conserve energy for the 800 up next
800m Finals: DNF lol, there was less time than I thought between races, and it ended up being only liike 15 minutes, so I started and dropped out after 300m, I would like to attempt the 400/800 double next year with a little more practice at turning around and running it again.
4X400 Final: 3:33.20, 2nd Heat, we got 1st place and 6th place overall which was better than expected.
Overall a good meet, I made it to states in the 400m and look forward to going sub 49 next week.
Monday 5/5
Afternoon:
800m Warm Up
Dynamic Drills
1X300 @36
4X200 @23.8,24.5,24.2,24.3
4X50m Barefoot strides on grass
400m Barefoot Cool Down on grass
Night:
10 Min Bike Warm Up
Dynamic Drills
5X5 Squats @155lbs + 3:3 bands
3X5 RDL’s @135lbs
2X12 Lying Hamstring Curls
Tuesday 5/6
Afternoon:
800m Warm Up
Dynamic Drills
4X200m @ 28s with 2min recovery
2X150m Uphills
2X150m Downhills
4X50m Striders
400m Cool Down
Night:
3X5 Bench Press @ 155lbs
3X5 Chest Supported Row @ 90lbs
2X12 Incline DB Press @ 30lbs
2X12 Narrow Grip Pulldowns @ 100lbs
2X10 Tricep Pressdowns @ 60lbs
2X10 Curls @ 55lbs
2X10 Military Press @ 30lbs
2X12 Shoulder Serries @ 12lbs
Wednesday 4/7
Afternoon:
800m Warm Up
Dynamic Drills
4X150m Buildups
6X60m from 3-point stance
4X50m striders
400m Cool Down
notes: felt good, I think I almost in the same shape as last year but my times are faster which is a good sign.
Night:
10 Min Bike Warmup
Dynamic Drills
3X8 Squats @ 95lbs
1X5 Squats @ 135lbs
2X12 DB RDL’s @ 30lbs
1X10 Back Extensions
1X10 Decline Sit Ups
notes: felt good, just a “stay fresh” session before states this saturday
Saturday 5/10
400m Prelims: 50.30 Fat, did not make finals by one spot
Notes: well the school season has concluded and I am not sure what to think. On one hand I improved a lot over the year and pr’d many times in all three of my events. Unfortunetly I feel like I am in worse shape than I was at this point last year. Today durring the 3rd 100 I was going to make my move and I had no gear there and was unable to advance. I think the issue was not getting enough hills in this year especially in the 150-300 length. If anyone else has some ideas to help my strength in the last half of the race your help would me very apreciated.
Plans for the rest of summer:
As of now the plan is to run the Nike UNC elite meet this weekend at UNC I will either compete in the 200, 400, or both. After that the I’m going to try to structure a solid 4 week block of training before the Jim Law Invitational, followed by Nike Outdoor or my NCUSATF JO association meet, and then USATF Youth Nationals. After that if I qualify for USATF JO regionals I will do that and probably conclude my season with the Russel E. Blunt East Coast Invitational. I am going to try and focus on going high 47 low 48 by the end of summer, anything else is extra.
Monday 5/12
Afternoon:
800m Warm-Up
Dynamic Drills
5X300m @45s with 3 minute recovery
4X60m flying runs
Night:
10 Min Bike Warm-Up
Squats 2X5 @135+4:4 bands, 1X1 @185+4:4 bands, 2X1 @185, 2X12 @135
RDL’s 3X5 @155lbs
Hamstring Curls 2X10 @90lbs
2X12 Decline Sit Ups
2X10 Back Extensions
1X6 Hanging Leg Raises
notes:felt alright today, tomorrow is 200’s and wednesday will be a hard day
Wednesday 5/14
Afternoon:
1600m warm up
Dynamic Drills
3x400m ins-outs 50m float- 50m hard total time @64,65,59
4x60m up hillls
notes:felt really crapy today not sure why, hopefully I will feel better
Night:
10 Min Bike warm up
3×8 Back Squats @ 95lbs
2×10 DB RDL’s @ 20lbs
notes:not very productive even for a taper session
Thursday 5/15
Afternoon:
4 Miles @7:30 pace
notes: felt like crap on the run but I am now feeling a little better right now. Heat sheets have now been posted for the meet and I am last in the 400 and 2nd to last in the 200 but that will deff change in the final results.
Saturday 5/17
Meet:
UNC Nike Elite Meet
400m: 50.50 Fat this race despite being slower than states felt a lot better and I am now confident in my ability to be low 48 high 47 by the end of summer, there was a lot of wind at the race and it killed me down the homestretch.
200m: 22.52 (+1.0) Fat they had to move the race to the 400m start because the wind was so bad at the meet im surprised the gauge said only 1.0 as I think I had a bit more tail wind than that. This 200m is my pr when you consider hand time conversions.
Wednesday 5/21
Afternoon:
Dynamic Warm-Up
30 Minutes of PNF Stretching (yea I thought it was a bit excessive too)
6X20m Sled Pulls with 20k
3×3 Vertimax with 4 cords at 2 notches
9×1 Power Clean from Blocks @60k
3X5 Front Squats @95lbs
2×12 Glute-Ham Raises
1X12 RDL’s @35lbs
Foam Roller
Thursday 5/22
Afternoon:
Today it was my job to pace part of a mile for my man zrosh and some others at Broughton High School. I was supposed to run the 2nd and 3rd laps in 2:11 with perfect splits, and that is exactly what I did. The race actually didn’t feel bad at all and actually gives me some confidence as far as endurance goes, so I may try a 1500 before the summer is over.
Friday 5/23
Afternoon:
Dynamic Warm Up
Footwork, plyometrics and lateral speed drills
3X5 Vertimax with 4 cords @ 3:3 and the hand attachments at 1:1
4×2 Snatches @40k
Back Squats 3X10 @135lbs
Glute Ham Raise 2X8
RLD’s 2X10 @35lbs
Hanging Leg Raises 2X10
Phisioball Sit Ups 2X12
Monday 5/26
Afternoon:
1X300m @35.xx
2x200m @24
2×40 flying sprint
notes:forgot to bring water so I cut the 200’s short, had planned to do 4. The 300 was probably the best I have ever felt running one. It is close to my pr and I felt rock solid going through the line giving me confidence for my next meet in 2 weeks.
Night:
10min bike warmup
dynamic drills
3×8 Squats @135lbs
2X12 RDl’s @40lbs
3X10 Lying Hamstring Curl
2X10 Back Extensions
2X10 Decline Sit Ups
thanks for the comment bro, I was thinking nobody was reading this. The funny thing is I really didn’t have to because when we got back they ended up running 4 hours of 400m races before hers. Additionally if anyone has any training insight I would appreciate it, I am always looking to try new things.
Wednesday 5/28
Afternoon:
30 minute Dynamic Warm Up
15 minute fitness circuit
3X5 Vertimax with 4 cords @ 4:4
4×2 Snatches @40k
3X8 Squats @155lbs
2X10 Db RDL’s @35lbs
2X10 Glute Ham
2X6 Hanging Leg Raises
Nice log. It’s really enjoyable to be reading all this.
One question though?
When did you become serious about training for track? Looking at your times I’d say in between Freshman and Soph year but just asking to make sure.
Saturday 5/31
Afternoon:
1000m Warm Up
Dynamic Drills
6X300m @44,44,45,44,44,43
6X80m Hills
notes:felt real good on this workout. may do upperbody weights later today, I will update this post if I do.
in response to the question above, I got really serious about track around sopmore year but I have always enjoyed and worked hard at it. I came into high school at 5’4” 100lbs with a pr of 4:50 in the mile on a short track from 8th grade. Freshman year I wanted to do sprints to get bigger for soccer so I ran the 100 and 200. Since our “B” team 4×400 at the first dual meet was one person short the coach put me in it and I ran 56 in nike frees and decided the 400 was for me. So I have been training mostly 400 but I am still very unsure of my future events, a lot of college coaches want me to move up to 800 and 1500 and others want me to stay 400 with the possibility of running the 4×100 so I’m really confused as to what direction my running will go the next 2 years.
Monday 6/2
Afternoon:
30 Minute Dynamic Warm Up
Bounding and Plyometrics
3X5 Vertimax with 4 cords @ 4:4
4X3 Power Snatches @40k
3X5 Back Squats @155lbs
2X10 DB RLD’s @30lbs
2X10 Glute Ham Raises with 25lbs
2X10 Phisioball Tuck Ins
2X10 Phisioball Sit Ups
notes:today felt good, I have set a new goal for this summer and that is to Overhead Squat my bodyweight for 10 reps hopefully this will allow my snatches get up close to 200lbs.
Thursday 6/5
Afternoon:
800m Warm Up
Dynamic Drills
1X300m @35.8
4X200m @24,24,25,25
4X60m Sled with 10lbs
notes: Wow, I don think I have ever run a workout in weather like this. The temperature outside was 100 and on the track it was close to 110 plus the darn NC humidity now that we are out of our drought. The workout felt good though, deff some quality speed.
Friday 6/6
Afternoon:
30 Min Dynamic Warm Up
6X20m Sprints
Med Ball Tosses
Broad Jumps
3X5 Vertimax with 4 cords @ 4:4
4X2 Snatch From Low Box @40k
3X5 Overhead Squat @30k
3X8 Back Squat @70k
2X12 Glute Ham Raises @10lbs
2X12 Phisioball Sit Ups
2X12 Phisioball Knee Tucks
Monday 6/9
Morning:
800m Warm Up
Dynamic Drills
4X150m @~16.5s
2X40’s from a flying start
Afternoon:
30 Minute Dynamic Warm Up
50 Plyometric Contacts
6X20m Sled Pulls
3X5 Vertimax with 4 cords @4:4
4X3 Snatch @40k
1X1 Snatch @50k
3X8 Back Squats @70k
2X8 Overhead Squats @30k
3X10 Glute Ham Raise +10lbs
2X10 Phisioball Crunch
2X10 Phisioball Knee Crunch
Wednesday 6/11
Morning:
1 Mile Warm Up
6X~250m @48s with 1 minute recovery on mulch trails
notes: did not feel very satisfied with this workout, my coach was the one who gave it to me and honestly I can see no point in 1 minute recoveries, especially at this stage in training. I would have much rather done 6×400 on the track.
Afternoon:
15 Minute Dynamic Warm Up
(2X(4X30m)) sprints with 10m fly-in, MaxV work
4X30m Sled Pulls with 25lbs
3X5 Vertimax 4 Cords @ 4:4
2X2 Snatch @ 50k
2X3 Snatch @ 30k (very fast and explosive)
3X8 Back Squat @70k
3X12 Glute Ham with 25lbs
2X10 Phisioball Crunch
notes:felt good durring the maxV work and ok durring the acceleration work
Saturday 6/14 and Sunday 6/15
Jim Law Invitational
Saturday:
4X800 Final: 2:20 yes thats right,there were 3 other teams in the race so we took it easy
400m Prelims:50.26
Sunday:
800m Final: 1:57.74
400m Final: 50.43
4X400 Final: 49 second split
notes: First meet at a member of Charlotte Speed, unfortunately due to graduation we were missing 3 members of our 4X4. The 800 time was a open pr of over 4 seconds and and overall pr by about 2 seconds. Went out much harder than I have in the past going through at 55. The only downside to the whole weekend was that my 400m speed was not where it should have been. I would really like to go sub 1:56 at usatf youth nationals as well as sub 49 but I’m not sure if I have the speed quite yet.
Saturday 6/21 and Sunday 6/22:
This was one of the best weekends I have had in a while in terms of fun and good performances. I started the meet of at Nike Outdoor Nationals running the 800m leg of the DMR. I went into the race expecting to run around 1:57 maybe 1:56 at the best. I went through the 400 at around 54-55 and managed to run 1:55 flat relay split. I was very pleased with the performance and I manged to run down 3 members of other teams to bring my team to around 2nd place. We ended up running 10:22 for a new school record of over 20 seconds. After the meet I had to drive to gastonia for a 2-day aau meet in which I arived just before the start of 400m prelims. Made it through everything I needed to and advanced to regionals. Now I have to re-adjust my goals and shoot for sub 1:54 by the end of summer.
its great to see your big improvement, ive been following your progress and its good to see everything worked out for you. one question- you wouldn’t happen to have a copy of your program you could email would u? i’d like to have a look at it as a whole and not just day by day sort of thing. well done again
Monday 6/23
3 Miles Recovery
I do not have my workouts layed out in a large format because most of the time they are changed or moved right before I do them. However I will probably do a statistical annalysis at the end of summer where I can go over everything I did all year. BTW the electronic split on the Nike Outdoor Website had me at 1:53.8 however I feel that my coaches split was more accurate.
Thursday 6/26, Friday 6/27, and Saturday 6/28
USATF Youth Nationals
Thursday:
800m Prelims: 1:57.11 FAT
notes: another open race pr, due to not having the best warm up conditions I was not able to get out like I wanted and got boxed in and had to use a big kick at the end to make finals
Friday:
400m Prelims: 49.65 FAT
notes: an open 400m pr and the fastest 400 I have run in a while. Unfortunately the time did not make finals.
Saturday:
800m Finals: 1:56.03 FAT
notes: finished 5th with another open pr by over a second, I feel as though there is deffinetly more in the tank I got a little boxed in at the 450 mark and had to really surge at the end. I feel 1:53-1:54 will be a good goal for russel e blunt.
Monday 6/30
Morning:
800m Warm Up
Form Drills
4X200 @25s with 2:00 recovery
2X60m Flys
notes:workout did not go as planed partially due to my travel schedule, the plan was 6X200 but I was absolutely toasted after 4 so I took advantage of the tail wind and did some MaxV work
Wednesday 7/2
Afternoon:
5 Minute Bike Warm Up
3X3 Bench Press @155lbs+Bands
3X5 Chest Supported Row @110lbs
2X12 DB Incline Press @40lbs
2X12 Narrow Grip Pulldowns @110lbs
2X12 Lateral and Front Raises @10lbs
2X10 Military Press @20lbs
notes:best I have felt on an upper body workout in a while
Thursday 7/3
Afternoon:
800m Warm Up
Dynamic Drills
4X150m @95%
4X50m @95%
notes:felt alright but not in any shape to push it
Later in the Afternoon:
10 Min Bike Warm Up
3X3 Squats @70k
4X2 Snatches from low blocks @95lbs
3X3 Squats @70k+30lbs of bands
3X3 Deadlifts @70k
2X10 Back Extensions
notes: some what decent lower body workout at Milwaukee’s Animal House Gym
Friday 7/4
Afternoon:
Walked around the UW-Madison Campus, about 4 Miles
Saturday 7/5
Afternoon:
800m Warm Up
Dynamic Drills
8X200 @28s with 2:30 recovery
Late Afternoon:
5 Min Bike Warm Up
3X3 Squats @70k
3X2 Snatches from Low Blocks @95lbs
2X1 Squats @110k
2X12 DB RDL’s @35lbs
2X10 Back Extensions
Sunday 7/6
Sat in the car the whole day on the way back from Wisconsin, aka massive butt cramps, not fun at all
Monday 7/7
Afternoon:
800m Warm Up
Dynamic Drills
2X450m @98%
4X40m with 20m fly in
notes: felt the best on the MaxV stuff that I have felt in a while
Night:
Dynamic Warm Up
3X5 Vertimax with 4 Cords at 4:4
2X2 Snatches from High Box @40k
2X2 Snatches from High Box @50k
3X3 Back Squat @70k
3X10 Glute Ham Raise (settings at D on the Horizontal and B on the Vertical)
Tuesday 7/8
Afternoon:
800m Warm Up
Dynamic Drills
6X300 @45 with 3 min recovery
4X150m Hills
notes:felt solid, most consistant I have been on this workout
Night:
5 Min Bike Warm Up
5X5 Bench @135lbs
5X5 Chest Supported Row @75lbs
2X12 DB Incline Press @35lbs
2X12 Pulldowns @110lbs
2X10 Tricep Extensions with Rope @50lbs
2X10 Bicep Curls @50lbs
2X10 Lateral and Front Raises @12lbs
2X10 Military Press @25lbs
Saturday 7/12 and Sunday 7/13
AAU 3A Regional Meet
Saturday-
800m Finals- 1:58.34
400m Prelims- 50.23
Sunday-
400m Finals- 49.70
4X400m Finals- 3:18.18
notes:meet went well, there was a weather delay on sunday and the conditions weren’t the best but I was still within a tenth of my pr which is encouraging. I advanced to AAU nationals in the 4X400, 4X800, and 800m.
Tuesday 7/15
Morning:
800m Warm Up
Dynamic Drills
6X200 @ (24.X, 24.X, 25.X, 25.X, 26.X, 26.X) 2min recovery
notes: initail goal was 24’s but that wasn’t happening
Afternoon:
Dynamic Warm Up
6X20m @95-99%
3X5 Vertimax with 4 cords @3:3
3X3 Snatch @ 30k,30k,40k
3X5 Squat @70k,70k,80k
2X12 Glute Ham Raise
2X15s Hamstring Bridges
2X10 Hanging Leg Raises
2X10 Phisioball Crunches
Friday 7/18, Saturday 7/19, and Sunday 7/20
Friday:
200m Prelims– well I missed my prelim because the meet was running so far ahead of schedule. I am very, very disapointed as I really wanted to have a chance to go sub 22 this season as I know that I am capapble.
4X400m Prelims– 3:30.XX we made the finals leaving out two of our normal runners
Saturday:
400m Prelims– 49.80 , did not adavance to finals, was not as happy with this race as I wanted to be. probably my last 400 of the year and I would have like to go low 49’s high 48’s.
Sunday:
800m Finals– 1:58.66 ,good time given the race, it turns out that I didn’t end up in the fast heat as a result the only fast runner in my heat was a more evenly paced guy forcing me to take the lead and bring everyone through the 400 (57-58) too slow. A few guys surged at 300m but I managed to catch everyone at the line including a 1:55 guy who will be my comp at AAU nationals.
4X400m Finals– 3:22.28 , we ran very well as a team, my split was 48 and had we had our normal anchor we would have been close to 3:15, very positive race to end the meet
Tuesday 7/22
Morning:
800m Warm Up
Dynamic Drills
2X500m @70s with full recovery (would have done 3 but I was too tired)
4X150m Build-Ups
Afternoon:
Dynamic Warm Up
3X5 Vertimax with 4 cords @ 3:3
3X2 Snatch from low blocks @40kg
1X1 Snatch from low blocks @50kg
3X3 Back Squat @75kg
2X10 Glute-Ham
1X10 Hanging leg raises
Saturday July 26 – Saturday August 2
Week Of AAU Junior Olympics
Saturday:
did nothing but sit on the bus, which took damn near forever because the driver stopped every 30 minutes to stretch his legs
Sunday:
800m Warm Up
Dynamic Drills
4X150m Build-Ups
Stretching
Monday:
800m Prelims 1:57.63
13th place did not advance out of prelims, did not feel very good but still should have been able to run faster and make finals.
Tuesday:
800m Warm Up
Dynamic Drills
3X250m @95% with 5 minute recovery
Wednesday:
800m Warm Up
Dynamic Drills
Stretching
Thursday:
4X400m Prelims 3:15.71
split a 49 enroute to our teams best time all year
Friday:
4X800m Timed Finals 8:32.54
4X100m Prelims 44.37
we are not going to talk about the 4×800 becaue numerous things went wrong, the 4×100 was a last minute thing so that we could keep our 400m runner fresh for the prelims and he ended up making it by .01 so it was a good decision. I think I was the only runner to run all 3 relays from any team at the meet.
Saturday:
4X400m Finals 3:17.05 4th Place
I split my fastest 400m split ever with a 47, 4th place is not that bad of a finish and was a great way to end the meet.
I will have more to come in the next few days in regards to my future plans for senior year.
Friday 1/2
Afternoon:
Dynamic Warm Up
6X5 30′ reactive hurdle hops followed by 20 accel
4X3 Vertimax with 4 cords @ 5:5
8X1 Box Jumps, worked up to 60 inch jump, did that twice
1X3 Snatch @30kg
1X3 Snatch @40kg
4X1 Snatch @50kg,60kg,60kg,60kg
4XFailed Snatch @70kg
6X3 Squat @90kg
1X3 SG Pull @60kg
2X3 SGRDL’s @60kg
2X10 Hanging Knee Raises
1X10 Draw-In Crunch
15 Minutes Russian Stim 10/50, frequency @100, 1 sec ramp time
notes: I tried for a new pr in the snatch today but did not quite get it. Stim was a little better with the longer ramp time.
Saturday is my last day of the current mesocycle. Next week will be a deload week and I will run Indiana Open on Saturday. Probably going to run the 400 and 200. I think I am in shape to go 49 low and 22 low. So hopefully two US#1 times. The next weekend I might be able to get into the Penn State Meet and run two more US#1’s in the 500 and 600. I have also decided to scrap any plans for a double peak and set my goals on USATF Junior Nationals… probably in the 400.
Saturday 1/3
Afternoon:
Dynamic Warm Up
9X300m @48s with 2:24s Recovery
4X30m Block Starts
notes: Felt good, I am gaining quite a bit of capacity compared to last season.
Night:
5 Min Bike Warm Up
3X5 Bench Press @135lbs
3X5 Chest Supported Row @90lbs
2X8 Dips
2X8 Pull-Ups
2X8 Tricep Rope Pressdowns @50lbs
2X8 Hammer Rope Curls @50lbs
2X10 Two Way Shoulder Series @12lbs
2X12 Back Extensions
2X10 Double Crunch on Machine @55lbs
9×300 @ 48…damn…good luck with those meets..are you going to have a long time between your last meet and nsic…and whats the purpose of your strength training at this point in the season, strength gain, maximization, maintaining or just general conditioning?
My weightlifting is made of a 12 week mesocycle with 4 week microcycles. The squats follow this pattern for the meso, 4X8-5X5-3X5 with a deload week at the begining of each micro. My goal is to have my max above 150kg by the end of the year. The RDL’s are 3 sets of whatever the rep scheme is for that micro. The olympic lifts are done by feel and necessity for that day, almost always in triples or singles.
