[premium]

premium on October 8, 2008 at 3:18 pm #14918

Notes- I do core mon,weds,fri even though I don’t always write it and weights mon/weds @12pm
Every thing is on grass on less stated other wise..probably due to something out of my control like it rained and the field is muddy..cause that field isn’t much better than the track. I practice at night 8pm under the lights by myself that’s the quick explanation on the title. Questions and comments welcomed I’m here to learn.

Goals:
55m 6.3 pr and a consistent 6.4
60m sub 7 or 7.0x
10.60-10.79 and a consistent sub 10.92 100m
sub 22.00 200m
10.3 by 2012…maybe hard to do by myself but the i see the rest as possible

[premium]

premium on October 12, 2008 at 2:02 am #73293

Week 1

8/25/08
1200m warmup
static stretch
dynamics
1 mile

8/26/08
Warm Up:800m jog ,800m fartlek
Drills (30m)-highknees, balance drills,askip,bskip,cskip
Body weight circuit (2x)
Single leg squat
Pushups
Sidesquat
Backward lunges
Starjumps
Supermans
Mountain climbers
Planks
Cool down: 800m jog

8/27/08
Planned on doing 600s but got home late so I did the bodyweight circuit from yesterday 2x

8/28/08 Regular Warmup
-Form/Balance Drills
-3×500,1×600 (65%)

8/29/08
Body weight circuit

8/30/08
4 mile jog on the road

[premium]

premium on October 12, 2008 at 2:05 am #73294

Week 2

8/31/08
9/1/08 Core workout – core-knee up, bicycle, oblique crunches, half twist, superman and revercse crunch

9/2/08
New Warm up- 1200m jog
Dynamics- Form/balance /stretching
-quad, Russian kick, hip, a skip, b skip, high knees, butt kicks, toe walk, dinosaur walks ( I think that is the name),ballerina like balance drill, superman squat
-3×500 @ 75%, 300 walk recovery
-800m cooldown
-static stretch

comments: 1,2 felt good but, I caught a cramp at the 400 on the 3rd

9/3/08
The new warm up- 1200m jog
Dyanmics- form and balance drills
Body weight circuit
-3x50yd lunge,50yd reverse lunge
-3×6 each pull-up (reverse, wide, close)
1 mile cool down
static stretch
core-knee up, bicycle, oblique crunches, half twist, superman and reverse crunch

9/4/08
2 miles
dynamics
stretch

9/5/08

9/6/08
Old warm up -1200mjog,400m fartlek
Dynamics- 50 yds- stretch/form/ balance drills
3x500m, 300m walk recovery
2×50 yd lunge, backward lunge
400m jog
static stretch

[premium]

premium on October 12, 2008 at 2:08 am #73295

Week 3

9/7/08

9/8/08
2 miles
dynamics
balance drills
1st day in weight room
-3×1-2 min on bike (in between sections)

-core- kneeup, bicycle, obliques,plank,reverse crunch, hip raise, bird dogs, Russian twists, Russian chair ( or w/e they are called)
-Weightroom- lats, bench, squat, 3 part dumbbell thing, powerclean, triceps

9/9/08
The Old New warm up- just 1200m jog
800m, 400m fartlek
dynamics
balance drills
6x200m @ 75-80%
Jog
Static stretch

Comments: felt good and strong in the workout

9/10/08
On the road
2 miles
and 3×800 (with lots of hills..6 long hills)

-core- kneeup, bicycle, obliques,plank,reverse crunch, hip raise, bird dogs, Russian twists, Russian chair ( or w/e they are called)
-Weightroom- lats, bench, abductor, 3 part dumbbell thing, aductor, triceps

9/11/08
Warmup- 1200m jog
Dyanmics
balance
10x100m @ 70- 75 % , 100m walkback recovery
800m cool down
static stretch

Comments: behind the knee, upper calf feeling tight may be due to poor stretching ( im pretty bad/ lazy when I comes to static stretching), start/ form didn’t feel good

9/12/08
Body weight circuit
Split squat
Rotational puship
Burpee
1 leg lunge
side lunge
military pushup
Russian twist
Reverse crunch
Backward lunge

9/13/08

[premium]

premium on October 12, 2008 at 2:11 am #73296

Week 4

9/14/08

9/15/08
Warmup: 1200m jog (this is on the road to the track)
Dynamic stretch (40yds)
Form/ Balance Drills
3×450 (70% – 80% )
1×50 yd lunge and reverse lunge
8xrotational pushups
Cooldown: 2 lap jog
Static stretch

9/16/08
Warm up: 1200m jog to the track
Dynamic stretch (40yds)
Form/ Balance Drills
4×200 (70%- 80%)
1×600 walk recovery
1×200 (70% -80%)
8x falling starts (10m)
Core
Cool down: 800m Jog
Static Stretch

Core- knee up, bicycle, plank, side plank, revers crunch, toe touch, half twist, abductor/adductor

9/17/08
3+ miles on the road

9/18/08
Warm up: 1200m jog to the track
Dynamic stretch (40yds) (went through these quick)
Form/ Balance Drills
300,250,200,150,100,55 @ (75%-80%)
Walk back recovery
Cool down- 400m
Static stretch

9/19/08
2 miles on the road into the track then
2×200 @ (75%- 80%) , 200m walk recovery
Dynamic stretch (40yds)/form drills
Static stretch

9/20/08
Sat morning- felt bad/out of energy
Warm up: 1200m jog to the track
Dynamic stretch (40yds)
Form/ Balance Drills
1×200,200m walk recovery
3×400 @ (60%- 70%),200m walk recovery
cool down: 800m jog
static stretch

[premium]

premium on October 12, 2008 at 2:13 am #73297

Week 5

9/21/08

9/22/08
Warm up: 1200m jog to the track
Dynamic stretch (40yds)
Form/ Balance Drills
10x100m 2 (60%-70%), 30- 45 sec/ 50 yd walk recovery
sitting arm pumps 3x35secs
cool down: 800m jog
static stretch

(earlier in the day 12pm)
Weight Room- Bench, tricep, 3 step curls, lat pull down (close and wide behind back), Dumbell swing/clean, squats
Core-kneeup , bicycle, side crunch, plank, reverse crunch, hip lift, bird dog, half-twist, chair

9/23/08
Warm up: 1200m jog to the track
Dynamic stretch (40yds)
Form/ Balance Drills
6×300 @ (70%- 75%), 100m walk recovery
2 mins bleachers
static stretch

9/24/08
Couldn’t make it to the track tonight

(earlier in the day 12pm)
Weight Room- Bench, tricep, 3 step curls, lat pull down (close and wide behind back), Dumbell swing/clean, squats
Core-kneeup , bicycle, side crunch, plank, reverse crunch, hip lift, bird dog, half-twist, chair
10min on elliptical
3min cooldown

9/25/08
Warm up: 1200m jog to the track
Dynamic stretch (40yds)
Form/ Balance Drills
3×500 @ (70%- 80%), 300m walk back recovery
1×40 yard lunge, reverse lunge w/ arm pump
1×30 yd quick lunge, reverse lunge w/ arm pump
cool down: 800m
static stretch

Comments: felt stronger over last 100m, but work out not as easy as workouts overall have been like in previous days. Didn’t feel too fast, didn’t feel too slow.

9/26/08
Warm up: 1200m jog to the track
Dynamic stretch (40yds)
Form/ Balance Drills
Body Weight Circuit x 50m jog btw exercise
Split squat
Rotational pushup
Burpee
Lunge
side lunge
military pushup
Backward lunge
20x leg turnovers stationary, jog
core
static stretch

9/27/08
Sat morning
Warm up: 1200m jog to the track
Dynamic stretch (40yds)
Form/ Balance Drills
2×10 hills 25m-30m @ (80%) walk back recovery
Cool down: 400m
Static stretch

Comments: feeling a bit sore, didn’t feel to good like last week, feel a sickness coming on, maybe its cause its early morning and I haven’t had breakfast

[premium]

premium on October 12, 2008 at 2:18 am #73298

Week 6

9/28/08

9/29/08
Sick with a cold just went to the weight room

Weight Room- Bench, tricep, 3 step curls, lat pull down (close and wide behind back), Dumbell swing/clean, squats
Core-kneeup , bicycle, side crunch, plank, reverse crunch, hip lift, bird dog, half-twist, chair
10min on elliptical
3min cooldown

9/30/08
Taking off b/c of cold

10/1/08
Still sick, staying out of the cold night air

Weight Room- Bench, tricep, 3 step curls, lat pull down (close and wide behind back), Dumbell swing/clean, squats
Core-kneeup , bicycle, side crunch, plank, reverse crunch, hip lift, bird dog, half-twist, chair
10min on elliptical
3min cooldown

10/2/08
Still taking off b/c of sickness

10/3/08
Warm up: 1200m jog to the track
Dynamic stretch (40yds)
Form/ Balance Drills
Ladder, walk rep distance recovery
1×300,400,500,400,300(ended up doing a 400 in this one) @ (70% – 75%)
Cool down: 800m
Core

Comments: Didn’t expect to get much out of work out but turned out better than expected..not that it was great or anything. Intensity wasn’t as good as in pass, not as much feeling of ease, try to go strong in last 100m, the 400m/500m felt the best, getting better at keeping my arms up when I’m dieing

10/4/08
Sat Morning
Warm up: 800m jog on road to hill
Dynamic stretch (40yds)
Form/ Balance Drills
2x10x20m-30m hill @ (70%-80%) (grass)
Walkback recovery
Cool down: 400m
Posterior chain work out

Comments: still sick, workout went ok

[premium]

premium on October 12, 2008 at 2:20 am #73299

Week 7

10/5/08

10/6/08
Warm up: 1200m fartlek jog to the track
Dynamic stretch (40yds)
Form/ Balance Drills
1x10x120yds(goalpost to goal post) @ (75%-85%), 1-2 min rest
2×30 sec seated arm pump, 1 min rest
Cool down: 2 laps
Static stretch

Comments: Didn’t really feel too energized today, had to rush through gym workout, but I did really get my glutes into the squats. Found myself really out of breath on the 120yds, maybe because I’m still sick and am now wearing a lot of layers to practice. Have to work on staying low in drive phase, more explosive arms , lift phase form became sloppy during runs hopefully better endurance at end of season

10/7/08
Warm up: 1200m jog to the track
Dynamic stretch (40yds)
Form/ Balance Drills
7×200 @ (75%- 80%), 200m walk
Cool down: 800m…became 200m after a Charlie horse in my calf

Comments: I don’t know what it is, I always get Charlie horses on 200m workouts where I try and go hard on the last one then when I go to jog the cool down I catch one. The 200s felt good but not very strong though

10/8/08
Warm up: 1200m jog to the track
Dynamic stretch (40yds)
Form/ Balance Drills
Quick leg turnovers 1xR,L,both,both,R,Lx50yds,50yds walkback recovery
20 stationary leg turnovers
3xhighkneesx120yds, walkback+1min recovery
Reaction Drills:
armsx1min on random (go,clap,touch)
2x10xstart( 2 steps)
2x30secsxseated arm pumps
Cooldown:2x30sec
Static stretch

(12pm earlier in the day)
Weight Room- Bench, tricep, 3 step curls, lat pull down (close and wide behind back), powerclean, squats, abductor, aductor
Core-kneeup , bicycle, side crunch, plank, reverse crunch, hip lift, bird dog, half-twist, chair
10min on elliptical
3min cooldown

Comments: I never did a workout like this before…in my life…more tiring than I thought it would have been, the high knees felt easier than last time it tried to do that where I could barely do it one time

10/9/08
Warm up: 1200m jog to the track
Dynamic stretch (40yds)
Form/ Balance Drills
1×100,200,300,400,400,300,200,100 @ (65%), walk back recovery
cool down: 2 laps
static stretch

Comments: calf still hurts, glutes and hamstring feel a bit weak maybe overused so I went with the tempo low%

10/10/08
Warm up: 1200m jog to the track
Dynamic stretch (40yds)
Form/ Balance Drills
2x10x100m (75%-80%),1-2min rest btw rep, 400m walk btw set
Cool down: 800m jog
Static stretch
Core

Comments: felt ok, better on the 100 than last time, maybe because i took out the down start and added more rest/ a rolling start. Felt good enough to add another set ( I planned on doing 1 originally). Felt more fatigue in the second set. Calf still there and some hangovers from the cold

10/11/08
Sat morning
Warm up: 1200m jog to the track
Dynamic stretch (40yds)
Form/ Balance Drills
2x10x20m-30m hill @ (80%-85%) 3 point stance
walkback recovery between rep, 3 min between set
cool down: 800m jog
static stretch

Comments: felt ok, one of the better Saturdays maybe cause the weather has been warmer the last few days. Felt some pain below my knee and hamstrings still a little sore. Explosion at start needs improving/staying low

[premium]

premium on October 14, 2008 at 12:40 pm #73396

Week 8

10/12/08

10/13/08
Warm up: 1200m jog to the track
Dynamic stretch (40yds)
Form/ Balance Drills
3×400 @ (80%- 85%), 200m walk recovery
2x40yd lunge, reverse lunge with 15 yd walk after each
cool down: 2 laps
static stretch

gym was closed today…ill be going Tuesday/Wednesday

Comments: felt like the night air reached a burning hot/cold hand down my throat into my stomach…not the first time but this time I felt I might throw up and I wasn’t managing the 400s as well as expected. I had a “hill” at the 200 in each rep where I felt like I might have went out too fast and would die. The last 400 I was done and had to psyche myself out and push the last 400…but I did feel good and like the form in the beginning

10/14/08
Warm up: 1200m jog to the track
Dynamic stretch (40yds)
Form/ Balance Drills
10x120yds @( 83%-88%), 1-2min rest with rolling start
3x35sec arm pump
cool down: 800m jog
static stretch

(12pm earlier in the day)
Weight Room- Bench, tricep, 3 step curls, lat pull down (close and wide behind back), powerclean, squats, abductor adducotor
Core-kneeup , bicycle, side crunch, plank, reverse crunch, hip lift, bird dog, half-twist, chair

Comments: Didn’t feel the ease I felt last week so I only did one set. Starting to feel some knee pain…and a chronic lower back pain…maybe its from my weight lifts maybe I’m overloading the knee

10/15/08
Warm up: 1200m jog to the track
Dynamic stretch (40yds)
Form/ Balance Drills
3x3x10m from different positions @ (90%)
arm pump/ reaction drills
15xleg turnovers
cool down: mile jog
static stretch

(12pm earlier in the day)
Weight Room- Bench, tricep, 3 step curls, lat pull down (close and wide behind back), powerclean, squats, ab/adductor
Core-kneeup , bicycle, side crunch, plank, reverse crunch, hip lift, bird dog, half-twist, chair

Comments:..ow my back always ruining my season

10/16/08
Warm up: 1200m jog to the track
Dynamic stretch (40yds)
Form/ Balance Drills
1x100m,200m,300m,400m,300m,200m,100m @ (75%- 83%)
walk 200m btw each rep
cool down: 800m jog
static stretch
quick core workout

comments: 100 form felt good..don’t know if I’m getting out of shape or what but I felt my lungs in my shoulder blades..back was feeling a little better when I woke up but returned to the same state by the end of the day

10/17/08
Warm up: 1200m jog to the track
Dynamic stretch (40yds)
Form/ Balance Drills
2x10x120yds @ (75%- 80%) ( 2 rolling starts, 18 falling starts)
1-2 min btw rep, 3-4 btw set
20x7bleacher stairs (up,down)
cool down: 800m jog
static stretch

comments: some alcohol went into my nose…workout went ok wasn’t easy wasn’t hard

10/18/08
Warm up: 1200m jog to hill on the road
Dynamic stretch (20-25m)
Form Drills
2x10x20m-30m @ (79% – 85%)
jog back recovery, 2 min btw set
cool down: 400m jog
static stretch
glute & core workout

Comments: work out felt easier than last time…maybe cause I didn’t wake up as early…only some reps felt good though…focus on explosion…arms and getting the first two steps straight and not side to side..back has been healing but still hurting…I think when I go back to the weight room it will return

[premium]

premium on October 26, 2008 at 6:12 am #73678

Week 9

10/19/08

10/20/08 Warm up: 1200m jog to the track
Dynamic stretch (40yds)
Form/ Balance Drills
6x200m @ (78% – 86%), 200m recovery walk
2x30sec seated arm pump
cool down: 800m jog
Static stretch

(12pm earlier in the day) had to do it like a circuit b/c I was short on time
Weight Room- Bench, tricep, 3 step curls, lat pull down (close and wide behind back), squats, ab/adductor
Core-kneeup , bicycle, side crunch, plank, reverse crunch, hip lift, bird dog, half-twist, chair

Comments: started getting stronger as reps increased but not easier don’t even know if I did six (lost count)…died out on last and called it a day after I still didn’t feel ready with more rest….this was so easy 2/3 weeks ago….

10/21/08
Got home late

2x1mile easy-medium pace,10min break
static stretch

10/22/08
Warm up: 1200m jog to the track
Dynamic stretch (40yds)
Form/ Balance Drills
On the track-
4x3x10m, walk back recovery @ (90%)
2-3 min between set with quick leg turnover or hurdle drills
2x30secs seated arm pump, 1 min rest
cool down: 800m jog

(12pm earlier in the day)
Weight Room- Bench, tricep, 3 step curls, lat pull down (close and wide behind back), deadlift, squats, ab/adductor
Core-kneeup , bicycle, side crunch, plank, reverse crunch, hip lift, bird dog, half-twist, chair

Comments: don’t know if this is bad but my deadlight, squat, power clean are like the same…cold night…I’m a warm weather person but it kept me moving trying to stay warm…forgot to focus on explosive arm swing

10/23/08
Warm up: 1200m jog to the track
Dynamic stretch (40yds)
Form/ Balance Drills
5x400m @ (75% – 80%), 200m walk recovery
cool down: 800m jog
static stretch

Comments: back was hurting a bit when I woke up…got a little better…nights getting cold, these 400s weren’t that easy, last 100m was ok, 200m hill seemed slightly smaller…5th rep was all mental

10/24/08
Warm up: 1200m jog to the track
Dynamic stretch (40yds)
Form/ Balance Drills
2x10x120yds @ (77%- 86%) (falling starts)
1-2 min btw rep, 4-5 btw set
cool down: 800m jog
static stretch
core workout

Comments: Felt ok…wasn’t easy but felt more relaxed…hurt more in the lungs than in the legs…not that I wasn’t feeling it in my legs…focused on explosive arms at start

10/25/08

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premium on November 3, 2008 at 10:43 am #73963

Week 10

10/26/08

10/27/08
Warm up: 1200m jog to the track
Dynamic stretch (40yds)
Form/ Balance Drills
On the track
10xquick leg turnover, walk back recovery
3x3x10m @ (90%) ,about 1 min between reps and 2 between set
4x15m pursuit drills
2×30 sec arm pumps
cool down : snake from the end zone to the 50yd line
Static stretch

(12pm earlier in the day)
Weight Room- Bench, tricep, 3 step curls, lat pull down (close and wide behind back), deadlift, squats, ab/adductor
Core-kneeup , bicycle, side crunch, plank, reverse crunch, hip lift, bird dog, half-twist, chair

Comments: felt kind of low on energy in gym, track was better, form improving

10/28/08
2800m, good pace,incl. 4 hills up, 4 hills down
static stretch

Comments: got home late…just took it to the road…

10/29/08
2x10minrun on the road
static stretch

Comments: not been a good week for sleeping or going to the track as I wont be able to make it tomorrow…got home late once again today so I had to take it to the road and couldn’t go to the gym because I was working on a project

10/30/08

10/31/08
Warm up: 1200m jog to the track
Dynamic stretch (40yds)
Form/ Balance Drills
6×200 @ (80% – 85%)
Cool down: 800m jog
Static stretch

Comments: warm up felt good but first two reps felt like (80 – 85%) with (75 – 80%) results….like i didn’t have quick legs even though they were strong… but i got warmed up as it went along and the reps felt better, planned on doing 4 but went to 6…breathing hard…hectic week little sleep, and no gym

11/1/08

[premium]

premium on November 8, 2008 at 5:02 pm #74144

Week 11

11/2/08

11/3/08
Warm up: 1200m jog to the track
Dynamic stretch (40yds)
Form/ Balance Drills
4x3x15yd @ (85%- 89%) on the grass, walk back recovery/dynamic hurdle mobility btw set
3×30 sec seated arm pumps
cool down: 800m jog
core work out

Comments: I need to get my sleep in check…only liked a few of the 15yds, working on explosive arms…didn’t go to the gym because I pulled an all nighter…literally I turned my alarm clock off

11/4/08
Warm up:about 400m-600m jog
Quick dynamic stretch
2x8x about 60yd- 70yds @ (80% – 86%) on grass
incomplete rest about 30-45ses and 3 min btw set
cool down:about 400m – 600m jog
static stretch

11/5/08
Rainy day…

(12pm earlier in the day)
Weight Room- Bench, 3 step curls, lat pull down (close and wide behind back), deadlift, ab/adductor
Core-kneeup , bicycle, side crunch, plank, reverse crunch, hip lift, bird dog, half-twist, chair

11/6/08
Warm up: 1200m jog to the track
Dynamic stretch (40yds)
Form/ Balance Drills
5x400m @ (73% – 80%), 200m walk recovery
Cool down: 900m jog

(10am earlier in the day)
Weight Room- Bench, 3 step curls, lat pull down (close and wide behind back), deadlift, ab/adductor
Core-kneeup , bicycle, side crunch, plank, reverse crunch, hip lift, bird dog, half-twist, chair

Comments: felt a bit easier but not exactly dominating the workout, 200m hill decreasing, maybe the lower % had to do with why it was feeling easier, ate some saltines after is that a good snack? And also for the last few weeks I’ve had a random hip pain that comes and goes something that I used to feel in previous years…maybe from the lower body lifts…that and the knees led me to take out the squats..

11/7/08

Warm up: 1200m jog to hill
Dynamics stretch, form and balance drills
2x20yds-30yds hill @ (76% – 82%), jog down hill recovery between reps, 2-3 min dynamics between sets
Cool down: 400m jog
Static stretch
Glute activation workout
Core workout

11/8/08
Warm up: 1200m jog to hill
Dynamics stretch, form and balance drills
2x20yds-30yds hill @ (76% – 82%), jog down hill recovery between reps, 2-3 min dynamics between sets
Cool down: 400m jog
Static stretch
Glute activation workout
Core workout

[premium]

premium on November 16, 2008 at 10:23 am #74374

Week 12

11/9/08

11/10/08
Warm up: 1200m jog to the track
Dynamic stretch (40yds)
Form/ Balance Drills
4x3x15 yards @ (85% – 89%) on grass, in spikes, walk back recovery , hurdle mobility between sets
1 min reaction drills
3x30sec seated arm pumps
cool down: 800m jog

(12pm earlier in the day)
Weight Room- Bench, 3 step curls, lat pull down (close and wide behind back), deadlift/powerclean, ab/adductor
Core-kneeup , bicycle, side crunch, plank, reverse crunch, hip lift, bird dog, half-twist, chair

Comments: breathing was better on arm pumps, accels ok…it was a cold night….tried a power clean and it was easier than I remember since I switched to deadlifts

11/11/08
Warm up: 1200m jog to the track
Dynamic stretch (40yds)
Form/ Balance Drills
2x8x120 yards @ (75% – 83%), about 1 min between rep and 4 between set,
Cooldown: 800m jog

Comments: sciatica when I was in the car…took it easier…probably could have done 2×10 but I didn’t run through the line and was running at a lower %…back killing..maybe it’s the powerclean and deadlift…it was a cold day

11/12/08
2800m jog easy pace
static stretch

(12pm earlier in the day)
Weight Room- Bench, 3 step curls, lat pull down (close and wide behind back)
Core-kneeup , bicycle, side crunch, plank, reverse crunch, hip lift, bird dog, half-twist, chair

Comments: Knee pains…maybe from running on the pavement too much…still feeling the back…no lower body excercises in gym today

11/13/08
core
nothing ..got home late and rain…

11/14/08
Warm up: 400m jog on road to field
Dynamic stretch/hurdle mobility drills
2x8x80-90yds @ (75%-80%), 30 secs between rep and about 4 mins between set
Cool down: 1000m jog
static stretch
core workout

Comments: workout was ok…felt a little back pain…

11/15/08
Warm up: 1200m jog on road to hill
Dynamic stretch/balance drill/hurdle mobility
2x10x20yds-30yds @ (80%-85%)
jog back between reps, and 4 mins of dynamics between set
cool down: 400m jog
static stretch
glute activation workout
core

Comments: felt good…liked most of the reps…maybe because it was warmer than of late and at night than the usual saturday morning…

[premium]

premium on November 23, 2008 at 9:36 am #74508

Week 13

11/16/08

11/17/08
got home late…no gym today…sleep for the last 3 weeks or so has been horrible…5hrs would be a good day…

11/18/08
2800m easy jog, including 4 hills up,4hills down
static stretch

Comments: felts a little back pain near the end..cold night

11/19/08
Warm up: 1200m jog to the track
Dynamic stretch (40yds)
Form/ Balance Drills
4x3x20yds @(85% – 88%), on grass in spikes, walk back between reps and 2 mins of dynamics/hurdle mobility between sets
3x30second seated arm pumps
Cool Down: 1 mile jog
static stretch

(12pm earlier in the day)
Weight Room- Bench, 3 step curls, lat pull down (close and wide behind back), deadlift, ab/adductor
Core-kneeup , bicycle, side crunch, plank, reverse crunch, hip lift, bird dog, half-twist, chair

Comments: was cold…accl was ok I guess considering temp and clothing…felt a little hip pain…I don’t know…it comes and goes..arm pumps were better maybe because I was inside

11/20/08
2x1mile
full recovery in between
static

(12pm earlier in the day)
Weight Room- gym today was a bit rushed (20 mins)…squat,bench,deadlift,balistic curl…3×4-6 on each
Core-kneeup , bicycle, side crunch, plank, reverse crunch, hip lift, bird dog, half-twist, (at home)

11/21/08

11/22/08
Warmup: 1200m jog on road to hill…including 2 hills
Dynamic stretch/balance drill/hurdle mobility
2x10x20yds-30yds @ (80%-85%)
jog back between reps,, min break every five and 4 mins of dynamics between set
cool down: 400m jog
static stretch
glute activation workout
core mainly obliques

Comments: cold weather is really coming..stopped me from working out in the morning…still went out below freezing later in the day…accl felt ok considering weather and clothing..back started hurting near end of workout…

[premium]

premium on November 29, 2008 at 6:17 pm #74644

Week 14

11/23/08

11/24/08
Warm up: 800m jog on the road
Dynamic stretch/form/balance 20yd – 30yd on grass
4x3x20yd @ (85% – 89%), in spikes on grass, walk back rest between reps, 3 mins with dynamics and hurdle mobility between sets
3x30sec seated arm pumps, 1 min restbetween rep
Cool down: 400m jog
static stretch

(12pm earlier in the day)
Weight Room- Bench, 3 step curls, lat pull down (close and wide behind back), deadlift, ab/adductor
Core-kneeup , bicycle, side crunch, plank, reverse crunch, hip lift, bird dog, half-twist, chair

Comments: it was warmer today…wore less clothing…accls felt fast…i was on different grass today…it was actually like a sidewalk/corner covered in grass….wieghtroom went well today i upped the wieght on all the lifts…maybe due to my ballistic workout last week or sauna stretching

11/25/08
Warm up: dynamic stretch/form
4×1:28-1:30 min run around block on road @ (75% – 83%), 3 mins rest between set
1 block cool down
static stretch

Comments: haven’t done any long sprints in a long while…felt these..gotta try and get home earlier so i can get on the track…warm up/ cool was pretty poor

11/26/08
Warm up: Dynamic stretch/form/balance 20yd – 30yd on grass
4x3x20yd @ (85% – 89%), in spikes on grass, walk back rest between reps, 3 mins with dynamics and hurdle mobility between sets
3x30sec seated arm pumps, 1 min rest between rep
Cool down: 800m jog
static stretch

(12pm earlier in the day)
Weight Room- Bench, 3 step curls, lat pull down (close and wide behind back), deadlift, ab/adductor
Core-kneeup , bicycle, side crunch, plank, reverse crunch, hip lift, bird dog, half-twist, chair

Comments: it went ok…colder today so i had on more layers

11/27/08

11/28/08
Warm up: 8 laps around a basketball court
dynamic stretch/form/balance drills
2x4x200m @(83% -87%), about 2-3 mins between reps and around 10 between sets
Cool down: 4 laps around basketball court
static stretch
core

11/29/08
2×500 @ (85%) 5 min rest
2×30 yd lunges forward, backwards
dynamic drills stretch/form

[premium]

premium on December 7, 2008 at 8:05 am #74985

Week 15

11/30/08

12/1/08
800m jog warm up
dynamic stretch/form/balance
4x3x20m @ (85% – 89%), walk back rest about 2-3 mins of dynamics between sets
3x30seated arm pumps
cool down: 400 m jog
static stretch

(12pm earlier in the day)
Weight Room- Bench, 3 step curls, lat pull down (close and wide behind back), deadlift, ab/adductor
Core-kneeup , bicycle, side crunch, plank, reverse crunch, hip lift, bird dog, half-twist, chair

12/2/08 CIRCUIT
1. 10 Pushups
2. 20s Prone Stability
3. 20 Sit-Ups
4. 10 Lateral Ankle Hops
5. 20 Mountain Climbers
6. 20s Left Lateral Stability
7. 15 Leg Lifts
8. 10 Split Squat Jumps
9. 10 Good Mornings
10. 20s Right Lateral Stability
11. 15 Russian Twist Sit-ups
12. 10 Burpees
13. 15 Medball overhead Presses
14. 20s Medball Overhead hold
15. 15 Reverse Crunches

12/3/08
Warm up: 1200m jog to the track
Dynamic stretch (40yds)
Form/ Balance Drills
7×200 @ (80% – 85%), walk 200m recovery
3x30sec seated arm pumps
Cool Down : 800m jog
static stretch

(12pm earlier in the day)
Weight Room- Bench, 3 step curls, lat pull down (close and wide behind back), deadlift, ab/adductor
Core-kneeup , bicycle, side crunch, plank, reverse crunch, hip lift, bird dog, half-twist, chair

Comments: felt good…it was cold but not that cold…didn’t exactly have a dominating feel but i felt commanding when i was running…having a little hip pain…most likely from the wieghtroom…

12/4/08
I was on the train…holding my bag between my legs..squeezing it kinda tight since I was dozing off…about an hour later when I went to get up I felt a pain in my hamstrings and right quad so I called it a week…i don’t think it’s gonna be that bad but i’m just being cautious and ill be back at the track on monday

12/5/08
core
Static stretch

12/6/08
core
Stretching

[premium]

premium on December 14, 2008 at 7:35 pm #75189

Week 16

12/7/08

12/8/08
dynamic stretch/form/balance
3x40sec stationary high knee type drill( like touch the stairs with my toes )
3x5min sprint up stairs,jog down
3x30sec seated arm pumps
dynamics cooldown
static stretch
gym+core

Comments: inside at my house…it was 20+degrees outside…felt ok..no shoes was probably a mistake feeling some leg pains..dynamic warmup could have been better…still a little quad pain and felt some slight groin pain.

12/9/08 2mile fartlek
dynamic stretch
static stretch

12/10/08
gym
Rain…

12/11/08
Core
Rain….

12/12/08
short dynamic warmup
4×200 @ (80%-85%), walk 200m rest
static stretch

12/13/08
Core
3×5 min jogs
static stretch later that night

[premium]

premium on December 21, 2008 at 6:52 am #75499

Week 17

12/14/08

12/15/08
Warm up: 1200m jog to the track
Dynamic stretch (40yds)
Form/ Balance Drills
dynamic stretch/form/balance
4x3x20yd @ (85% – 89%), walk back between reps, 2-3mins of dynamics between sets
3x30sec seated arm pumps
Cool Down: 800m jog

(12pm earlier in the day)
Weight Room- Bench, 3 step curls, lat pull down (close and wide behind back), deadlift, ab/adductor
Core-kneeup , bicycle, side crunch, plank, reverse crunch, hip lift, bird dog, half-twist, chair

Comments: felt good…its warmer…pain in my right quad still especially when I am braking

12/16/08
taking time to let my quad heal up…

12/17/08
core
glute activation
taking time to let my quad heal up…

12/18/08
circuitx2—
50-jumping jacks
40-bycicle crunches
30-body wieght squats
20-pushups
20- reverse crunches
10 reverse cross lunges
20-leg raises
10-1 leg squats

12/19/08

12/20/08
core
stretching

[premium]

premium on December 25, 2008 at 5:28 pm #75744

Week 18

12/21/08

12/22/08

12/23/08
Core/ stretching…letting my quad heel up it seems like every time I do a little test to see if its still better I’m still feeling pain…I want to train but I don’t want to ignore this pain and let it develop into something bigger…I think I’m going to start doing the physical therapy exercises I got when I ha some leg pain two years ago..if I can find the sheet…

12/24/08
Stretching

12/25/08

12/26/08

12/27/08
dynamics
core
posterior chain

[premium]

premium on January 3, 2009 at 1:49 pm #76081

Week 19

12/28/08

12/29/08
Warm up: 1200m jog to the track
Dynamic stretch (40yds)
Form/ Balance Drills
3x4x30m,walk back recovery, 5 mins between sets
cooldown: 3 laps
posterior chain
core

Comments: I think I should be feeling faster at this point, maybe the distance was too long and recovery was too short, 1st and second set there was no recovery, thigh still feels like it’s being destroyed I don’t know what to do about it…hopefully it won’t hinder me too much…I have to rehab it

12/30/08
20 min medium jog
core

12/31/08
dynamics
plyometrics
1 mile jog ( 7min)
wieghts – bench, lat pull down in front and behind back

comments: quad still acting up, feeling pains all over since I’m just coming back from a 2 week layoff,hopefully i can run something decent on Sunday

1/1/09
core
glute activation

Comments: back and quad, hopefully it will be gone by sunday i have been heating and icing

1/2/09
Dynamic warmup
stations- run about 200m around a hallway including 2 stairs and then either pushup,chair,star jumps,arm pumps, or crunches
2 x5 runs
mile cool down
static stretch

Comments: depending on how sunday goes i might call it a season and just work on recovery so that my spring season wont suffer

1/3/09
800m jog
dynamic warmup
3x30m strides
static stretch

[premium]

premium on January 11, 2009 at 9:42 am #76512

Week 20

1/4/09
Meet…ok but could have been faster…ill be patient

1/5/09
5 min jog
10 min jog
5 min jog
static stretch
core

Comments: active recovery…feeling real sore…meet went ok didn’t expect to be blazing

1/6/09
warmup- 5 min jog
dynamics
1x(4x200m) continuos relay @ (80% -85%), about 1:30 – 2mins rest between rep
walk 400m
core
5 min jog
static stretch

Comments: at the end of the workout there was soreness in the glutes and hamstrings, quad pain seems to be better, walked off the soreness, core was harder than usual though

1/7/09
2 miles in around 13-14 mins
static stretch
core
glute activation
balance drills

Comments: haven’t ran 2 miles that fast in a while…it was cold outside so i just decided to do 2 miles on the road, lower legs took a beating and i have some pain on the inside of my ankles maybe from pronation

1/8/09
Rest

1/9/09
I was suppose to run at a meet but I didn’t so an additional rest day…

1/10/09
Warmup 1200m jog
dynamic stretch, form drills
300m,200m,100m,200m,300m,400m,100m ladder @ (78%-83%)
rest was rep/100 + 1 min so for the 100 its 100/100= 1 +1 = about 2 mins rest
800m jog
1200m jog cool down
core
glute activation
balance drills
static stretch

Comments: 400m got me form broke down I have to work on that but I was suprised at how well I handled the first half..planned on doing acc dev but the weather was cold so I went with tempo

[griff]

griff on January 12, 2009 at 9:20 am #76560

Week 20

1/4/09
Meet…ok but could have been faster…ill be patient

What did you run? how did it go?

[premium]

premium on January 12, 2009 at 9:41 am #76561

[quote author="griff" date="1231732280"][quote author="premium" date="1231647199"][b]Week 20 [/b]

1/4/09
Meet…ok but could have been faster…ill be patient

What did you run? how did it go?

[/quote]

7.1…didn’t place in the top six…dont know where overall…it’s just my personality to never be content..even if i hit my goal i’d probably want more…the start was ok i’m still working on it…not sure whether i’m doing a double peak or a mini peak but i want a low 7.0 or 6.9 by march…i think the real disappointment is from the fact that i felt i was moving fast and that it was a good race so i dont know how much i will improve after this….

[premium]

premium on January 18, 2009 at 5:16 pm #76802

Week 21

1/11/09

1/12/09
1200m jog
20 min jog with 5 sets of stairs per lap
gym session – lat pulldown, 3x(12 dips,12 shoulder press,12 curls), squat
1200m jog cool down
core
balance drills
static stretch

Comments: haven’t done anything in the gym for a while..feeling weak…was suppose to do acc dev but the cold weather sent me to the hallways…right shoulder hurting after the gym session

1/13/09
1200m jog
dynamics stretch, form drills
4x3x25m @(87%) in trainers, on the track , 1-2 min rest between rep 3 between set
core
3x15secs seated arm pumps,15 sec rest
20mins on stationary bike
1200m jog cooldown
static stretch

Comments: felt sore after working out yesterday the bike helped to make me feel a bit better…cold/ice on the track but i did acc because i haven’t done any in a while which is not how i planned the season

1/14/09
1200m jog
dynamics stretch, form drills
body weight circuit-about 200m jog between exercises
25 body weight squats
15 wide pushups
20 superman
10 lateral lunges
15 body builders
10 squat jump
20 hip thrust
15 diamond pushups
10 straight leg obliques
12 burpees
gym- bench 5×5, rows 3×6
1200m jog cooldown
static stretch
balance drills

Comments: thighs still feeling a bit sore and left shoulder

1/15/09
poor warmup..few strides and dynamic
relay..about 5x200m hallway @ (87%-89%), rest about 3-5 minutes between rep
gym session-3×5 squats, 3×5 lunge squats
1000m jog cool down
core
static stretch
balance drills

Comments: not that sore anymore…felt good on the first hallway lap but by the end I was passed out for like 30mins…think i wasn’t properly hydrated…then in the gym squats on the smith machine trying to get my numbers up to close where they should be

1/16/09
1200m jog
short dynamics stretch, form drills
body weight circuit-about 200m jog between exercises
25 body weight squats
15 wide pushups
20 superman
10 lateral lunges
15 body builders
10 squat jump
20 hip thrust
15 diamond pushups
10 straight leg obliques
12 burpees
quick core
static stretch
balance drills

Comments:feeling a bit better, some lower leg pain on the outside of my left leg probably from making a tight turn or something

1/17/09
jog 400m warmup
dynamic stretch,form,balance drills
4x3x25m walk back recovery, about 3 minutes between sets doing dynamic drills
hurdle mobility drills
800m cooldown
static stretch

Comments: felt some flaws in my accels had to break it down and focus on the arms…ankles felt a bit loose..now hurting but i wrapped it

[premium]

premium on January 25, 2009 at 11:44 am #77129

Week 22

1/18/09

1/19/09
Core

1/20/09
too many bounding drills 7-9 sets of 8 or so
5 mins on stationary bike
squat/pull ups 3×6-8
core/balance drills
dynamic stretch/form drills
static stretch

1/21/09
1000m or so jog
3x20m run outs
too many bounding drills again
dynamic stretch/form drills
core
static stretch

Comments: tendons on the back of my leg started hurting..probably went to intense too quickly

1/22/09
5 min jog
10 min jog
5 min jog
static stretch
core/balance drills

Comments: shoulder started hurting out of nowhere…aerobic fitness seems to have decreased..just letting the legs recover after the bounding

1/23/09
Comments: should have let my ankle/rest recover and not over do the bounding…too late now

1/24/09

[premium]

premium on February 1, 2009 at 11:33 am #77381

Week 23

1/25/09

1/26/09
Gym- lat pull down front close grip& back wide grip, 3step curls, bench, leg extensions, ad/abductor machine, 20mins on stationary bike- 30seconds over 100rpm and 2 mins at 35-50rpm recovery,core

Comments: trying to let my ankle get better, trying to stay in shape with some gym cardio

1/27/09
20 mins on the bike again

Comments: put the bike on cardio…the levels automatically went up with time to the point i felt like i was doing leg presses i had to rest by going in reverse and then continue..only made it to 13 mins then i went on regular at a quick pace

1/28/09
Gym- lat pull down front close grip& back wide grip, 3step curls, bench, leg extensions, ad/abductor machine,bike again for 12 mins/hills/level 15,core

Comments: felt pretty good today…getting back in gear..core is feeling pretty good,did the workout almost circuit help keep conditioned

1/29/09
bike for 25mins, 5min cool down
core

Comments: did a side plank where you bend and my hip/back hurts now…i wont try that anytime soon again

1/30/09
8min jog warmup on the road (whole workout)
dynamic stretch,form, balance drills
5×18.5-20second hills with 2-3mins in between walk back recovery…probably 130-140m @87-89%
2×40-44 second hills (down,then flat into a long uphill)..probably around 250m @87-89%
3 min jog cool down
static stretch
core

Comments: ankle still feeling loose but the workout went ok

1/31/09

[premium]

premium on February 10, 2009 at 3:36 pm #77821

Week 24

2/1/09
40 min fartlek on grass+jog to field
static stretch

Comments: it was cold on saturday so i ran today, was suppose to be 20 mins but i didn’t have a watch so i just went for four circuits, ankle still having problems but better than when it first started

2/2/09
5 laps around basket ball court
dynamic stretch/form/balance drills
2×750 with 10 or so mins rest @(85%)
4×200 with 5 mins rest @ (85%-89%)
2 mins jog cool down…felt like i was about to get a charlie horse in my calf
static stretch

gym- lat pull down close and wide behind back, 3 step curl, bench, ab/adductor machine, squat 3×8,core

Comments: the lat pull down seemed harder today, bench wasn’t as easy but i did end up with more than last week, right ankle still bothersome now my left achilles is starting up plus i think im catching a cold…maybe i need some new shoes

2/3/09

2/4/09
4 laps around basketball court
2×600 @ 85%, 10 min rest
4×200 @ 26 mid – 28 (85% ish),2 mins rest
2 laps jog cool down
core

gym- bench, lats, squat,ab/adductor…did it like circuit kinda because i was low on time

Comments: it seems like i always catch charlie horses in my calves after 200s, it was about to happen monday but i stopped jogging because i felt it coming…then my achilles started hurting..tried to run today and it hit me second lap…ankles still loose…this winter seasons has been filled with setbacks

2/5/09

2/6/09
1mile
core
static stretch

2/7/09
600m jog warmup on track
dynamic form/stretch
4x3x20m @ (90%-95%), walk back recovery, about 2-3 mins between set
hurdle mobility drills
jog cooldown
static stretch

Comments: most of the accels felt good considering i haven’t done them in a while, ankles/ foot is still bothering me though

[premium]

premium on February 15, 2009 at 5:34 pm #78059

Week 25

2/8/09

2/9/09
4 laps around basket ball court
dynamic stretch/form/balance drills
1×600,200,300,200 @ (85%-89%), at least 5 mins rest in between each with some dynamics
1×200,300,200 @ (87%-89%) at least 5 mins rest in between each with some dynamics
2 mins jog cool down
static stretch

gym- lat pull down close and wide behind back, 3 step curl, bench+explosive bar, ab/adductor machine, squat 3×8+1×8 explosive,core

Comments: gym was pretty good, feeling stronger, wasn’t feeling like the warmup was good but the workout went good aerobic conditioning seems to be improving, last year i didn’t do the long sprints with that much effort

2/10/09
core
seated arm pumps

2/11/09
4 laps around basketball court
2×200,400,200 @(87-89%), at least 5 mins rest between each rep
2 laps jog cool down

gym- bench, lats, squat 3×8+1×8 explosive, 3 step curl,ab/adductor

Comments: i’m getting the weights up/improving, but they aren’t easy,ran well but didn’t feel as on point as i did monday, ankle still bothering me and my left calf/achilles has some sort of tightness

2/12/09
4 laps around basketball court
2×200,150,75,200 @ (88%-89.99%), 3-5mins between reps, 5-7 between set
3 laps cool down
core

Comments: not keeping good form through reps..

2/13/09
800m jog warm up
dynamic form/stretch
4x3x20m @ (90%-95%), walk back recovery, about 2-3 mins between set
hurdle mobility drills
jog cooldown
static stretch

Comments: accels were just ok, maybe last week was overcomp sideffects ankles/ foot is still bothering me though

2/14/09
Comments: sick!

[premium]

premium on February 23, 2009 at 3:31 pm #78553

Week 26

2/15/09

2/16/09
4 laps around basket ball court
dynamic stretch/form/balance drills
1×200,400,200 @ (83%-87%)
1×750,200,400,200 @ (87%-89%), about 5-7 mins between reps and 7-10mins between set
walked a few laps
core
static stretch

Comments: this cold did affect my lungs, but after the workout my nose felt clearer, form was ok but broke down under fatigue, left hip/groin hurting plus right ankle

2/17/09
gym-bench, lats, squat 3×8+1×8 explosive, 3 step curl,ab/adductor

Comments: got a stitch like pain in my side last night

2/18/09
4 laps around basketball court
2×200,150,150,200 @(85%-88%), at least 5 mins rest between each rep
2 laps jog cool down
static stretch
core

gym-bench, lats, squat 3×8+1×8 explosive, 3 step curl,ab/adductor

Comments: My body feels like its breaking down again especially my right quad..just went out the first 50 and cruised the rest…caught a charlie horse in my hamstring…im going to have too cool down better

2/19/09

2/20/09
600m jog warm up
dynamic form/stretch
4x3x20m @ (85%-88%), walk back recovery, about 2-3 mins between set
hurdle mobility drills
jog cooldown
static stretch
200m@(89%)after about an hour with quick cooldown/stretch

Comments: accels were just ok….in trainers on rubber track ankles/ foot is still bothering me though

2/21/09
Dynamic drills

Comments:doctor said the pain is a muscle spasm…

[premium]

premium on March 3, 2009 at 1:39 pm #78896

Week 27

2/22/09

2/23/09

4 laps around basket ball court
dynamic stretch/form/balance drills
1×450,600,450 @ (83%-87%)
1×450,600,450 @ (87%-89%), about 5 mins between reps and 7-10mins between set
Jog a few laps cool down+bike for 5-10 mins
core
static stretch

Gym: squat, abductor/adductor, 3step curl, bench, lat pull down, adjusted core

Comments: felt flat today, trying the deload in the gym but i felt weaker and was still struggling..core was diluted because of my muscle spasm

2/24/09

gym-bench, lats, squat 3×8+1×8 explosive, 3 step curl,ab/adductor

2/25/09

4 laps around basketball court
1x4x200, @(85%-88%), walk 100m plus about a min rest
3 laps jog cool down
static stretch

gym-bench, lats, squat 3×8+1×8 explosive, 3 step curl,ab/adductor, core

Comments: form wasn’t on point, felt flat in the gym, running tight

2/26/09

2/27/09

2/28/09
Comments: …hip flexor/quad on right leg hurting again…I think it might be standing on the train that causes it …

[premium]

premium on March 8, 2009 at 3:38 pm #79101

week 28

3/1/09

3/2/09
Gym: squat, deadlift, abductor/adductor, 3step curl, bench,dumbell rows,

Comments:went up in the bench, spasm hurting so im going to let the core go for a while, maybe ill have to let the lower body stuff go too since im feeling this quad pain

3/3/09

3/4/09
8 laps around basketball court
1×600,450,300,200 @(85%-87%), walk 200m plus about a min rest
5 laps jog/walk cool down
static stretch

Gym: squat, deadlift, abductor/adductor, 3step curl, bench,dumbell rows,

Comments:still have the pain in my side/ankles/quad…i dont know whats causing the problems i have been training less frequently…

3/5/09

3/6/09

3/7/09
1 mile fartlek
dynamic stretch/form/balance drills
1 mile easy
static stretch

Comments: the usual pain…saw how out of shape i have become from this run, shoulders are tight ive only been doing one back excercise for the past week though

[premium]

premium on March 16, 2009 at 2:10 pm #79473

Week 29

3/8/09
jog 1200m warmup
20m dynamic stretch
2x7x100m,walk back 50m around track @ (75% – 78%)
walk 400m between sets
jog 1200m cool down
static stretch

Comments: now my hip pain is back…im going to stay away from the deadlifts and just work on my form, running very tight i don’t know why but i have to work on being smoother
.
.
3/9/09
6 laps around basketball court
dynamic stretch/form
1×750 @ (78%)
2x4x200 @ (80%)
walk a few laps/jog
static stretch

Gym: squat, deadlift, abductor/adductor, 3step curl, bench,dumbell rows,

Comments:don’t know why i’m so tight in the shoulders…feel like my stride is shorter, my form is falling apart and i’m getting pains everywhere…i don’t know what is happening…i’m not doing anything drastically different than previously
.
.
3/10/09
.
.
3/11/09
8 laps around basketball court
dynamic stretch/form
2×200,400,200 @(80%-84%), about 5 mins rest between each
5 laps jog/walk cool down
static stretch

Gym: squat, abductor/adductor, 3step curl, bench,dumbell rows,

Comments:need to get my form back and point and get healthy
.
.
3/12/09
.
.
3/13/09
jog 1200m warmup
20m dynamic stretch
1x7x100m,walk back 50m around track @ (75% – 78%)
jog 1200m cool down
static stretch

Comments: form still bad and felt like my pacing was off
.
.
3/14/09
800m jog warm up
dynamic stretch/form/balance drills
2x2x60, @ (90%- 95%) 30 mins between set
1×400,200 90%- 95%) 230 mins between set
jog a few minutes cool down
static stretch

Comments: still feeling tight, right quad hurting again…i need to go through a season without so many pains

[premium]

premium on April 11, 2009 at 11:04 am #81104

Week 31

3/22/09
walked a few laps
5.5 miles on stationary bike

Gym: squat, deadlift, abductor/adductor, 3step curl, bench,dumbell rows,

Comments: calf is still tight and doesn’t stretch

3/23/09

3/24/09

3/25/09
2 laps warm up
static stretch
1×300,200,200,300,300 @ fast jog pace
static stretch

Gym: squat, deadlift, abductor/adductor, 3step curl, bench,dumbell rows,

Comments: calf still tight…body breaking down…

3/26/09

3/27/09
1200m jog warm up
static stretch
2x7x100m walk back 50m
600m jog cool down
static stretch

Comments: fascia are tight and hurting contributing to my quad pain, calf still tight but improving…too many injuries not healing up well

3/28/09

[premium]

premium on April 11, 2009 at 11:06 am #81105

Week 32

3/29/09

3/30/09
800m jog
static stretch
400m jog
2×300,200,200,300
stationary biked for 15mins cool down
static stretch
Gym: squat, deadlift, abductor/adductor, 3step curl, bench,dumbell rows,

Comments: calf is a bit better, I think I might have pushed it too much in the gym today and aggravated a pain in my hip and fascia/quad, but pr in bench (was going up easy today) and squat

3/31/09

4/1/09
5 laps around the gym
static stretch
800ms fast jog
2×400,200,200
no real cool down jog
some general strength drills- core pushing legs down, 3x duck walk 10m then10pushps for 20m then substitute pushups for mountain climbers, 3x1min to failure tri dips
static stretch
Gym: 3step curl, bench,dumbell rows, back extensions

Comments: calf still tight…hipflexor/fascia on right hurting and im favoring the right leg a lot when I run, im thinking that’s making it worse I dropped lower body for this gym session

4/2/09

4/3/09

4/4/09

[Matt Norquist]

Matt Norquist on April 12, 2009 at 5:05 am #81175

Sounds like you are having a lot of aches and pains…

Have you thought about switching up your cycle for awhile? Maybe lowering intensity and boosting volume for a week or two, or maybe switching it up and different exercises: Rowing, Swimming, Biking, B-ball for a couple weeks?

Might be just what your body needs.

[premium]

premium on April 12, 2009 at 5:18 am #81180

i think thats what ill be doing-lowering intensity, but i think my left calf is really holding me back, some of the pains like the fascia,hip,lowerback i have had in previous seasons some resulting from me not treating injuries or pains when i originally got them…one phenomena that i’ve had is that after doing 200s is that i get a charlie horse usually in the cool down, i could run faster for shorter distances and fast or slower for longer distances and be fine…it’s happened so many times that the cool down that i’m overly cautious on the cooldown because the last one stayed for an hour+

[premium]

premium on April 12, 2009 at 9:50 am #81198

Week 33

4/5/09

4/6/09
800m jog
static stretch
fast jog 1200m
walk 600m
1×400,300,200 walk 600m recovery
400m jog cool down
static stretch

Gym: squat, dumbbell row, 3 step curl, bench, back extensions

Comments: calf still hurting I stopped the ad/abductor but I think that squats still make the quad hurt, it feels like I have two completely different legs from two different people

4/7/09

4/8/09
600m jog warm up
static stretch
800m fast jog
1x600m,400,300,200 @ 82% with 600m walk recovery
400m cool down
static stretch
glute activation

Comments: was able to run better today but that is probably just due to the fact that I didn’t go to the gym; calf still hurts though

4/9/09
10 lap warmup
static stretch
a little dynamics
1×200,150,150,200,75,75, @ (82%) 300m-600m walk recovery
1 min jog cool down
some dynamics
glute activation
static stretch

Comments: this calf is taking a long time, getting back into shape slowly though, cooldowns still feel for some reason that I’m going to get a pull

4/10/09
1.5 mile warmup
dynamics form/ stretch
4x400m @ 87% 66,67,69,73 5-8mins rest
jogged about 400m calf felt like it was tightening
dynamics
static stretch
glute activation
ice

Comments: still can’t run on my toes yet so I’m pretty much running flat footed, could be that I’m out of shape/ side spasm has kept me from doing core work for 2+ months, or the fact that I took times for these and earlier in the season I didn’t, but these runs seemed harder and my form broke down more

4/11/09
1200m jog warmup
dynamics
1.5miles easy jog
800m cooldown
static stretch

Comments: planned to do shuttle run 100m but the calf wasn’t playing along

[premium]

premium on April 19, 2009 at 2:50 pm #81820

Week 34

4/12/09

4/13/09
800m jog
static stretch
dynamic stretch/drills

4/14/09

4/15/09
1200m jog warmup
static + dynamic stretch warmup
3x400m 5-8min rest 85%
jog/walk 1200m cooldown
Static stretch

4/16/09
8 laps around basketball court increasing speed each lap
static+dynamic stretch warmup
2x300m,200m,150m,200m walk 150m rest @ 82%
8x50m shuttle run slowing each rep cool down
dynamics
static stretch

Comments: wish this calf and ankle would go away….all my problems a matter of fact

4/17/09
1200m jog warmup
static + dynamic stretch warmup
100m,1min rest,300m 5min rest @ 82%
200m,1min rest,200m 5min rest @ 82%
300m,1min rest,100m 5min rest @ 82%

jog 1200m cooldown
Static stretch

Comments: I was able to do the whole cool down today but I didn’t really push the practice (still running flat foot/bad form) and had a long time in between

4/18/09
1200m jog
static stretch+dynamic warmup
2xGS circuit 50yds in between
Pushups,lunge forward,tri dip, lunge back,arm pumps,squats
1 min stepups

Comments: volunteering today cleaning a park aggravated my side spasm and my right hip flexor now feels a bit inflamed but I think that’s unrelated, I just want to get one race in…I just can’t quit

[griff]

griff on April 24, 2009 at 7:29 am #82172

when are you going to race ?

[premium]

premium on April 26, 2009 at 10:33 am #82361

Week 35

4/19/09

4/20/09
1200m warmup
static stretch
dynamics
800m fast jog
30mins on stationary bike
static stretch

Gym: dumbbell row, incline bench, curls no lowerbody because of hamstring/hip issues

4/21/09

4/22/09
5 laps around gym
static stretch
3x3x150m @ (84%), about 2-3mins between rep and 5-8 between set
dynamics/static stretch
20mins calf in cold whirlpool

Gym (quick Ballistic day): dumbbell row, incline bench, curls no lower body because of hamstring/hip issues

Comments: want to run this weekend…know the time will be slow but what about the risk of injury

4/23/09

4/24/09
1.5 mile fast jog
static stretch

4/25/09
800m jog
static stretch
dynamic stretch
a few accels/ lj to warmup
100m @ race pace
800m cooldown
static stretch

Comments: it was a nice day about 80F, light tail wind. Race was pretty much a time trial, hand time w/ tail wind so take it for what its worth -10.7. I didn’t feel fast, form was off, start was off calf/hip isn’t as bad as in the past but I still think it’s hindering my performance and it still hurt on the cooldown so I’m sticking with my decision to ease back and maybe end of may/june ill be in better position to run injury free and can get back to improving my squat/dl.

[K Rackley]

K Rackley on April 26, 2009 at 10:48 am #82362

You know, ever since this thread was up, I never knew it was yours. The title “Shadow Chasing” never led me to believe it was a training journal… even thought it was in the training journal section. What college do you run for, Premium?

[premium]

premium on April 26, 2009 at 4:37 pm #82384

i run unattached…train when i can…the year started out good first time i felt injury free for a while but not for long as injuries/my schedule killed me…the title lost meaning because since winter set in i stopped training under the lights/outside but i’m moving back outside but most likely will be training on weekends when its still light out

[premium]

premium on May 3, 2009 at 3:47 am #82753

Week 36

4/26/09
20 min jog
Comments: groin was hurting from meet, felt a little better to run on grass than on the street

4/27/09
800m jog warm up
Dynamics/static stretch
800m fast jog
2×200,200,600 @ 75%-80%
bike 10mins cool down

Gym- dumbbell row, 3 step curl, bench, back extensions

Comments: at the end of the workout calves were getting tight/occasional shooting pain so I backed of on intensity and didn’t chance running a cool down

4/28/09

4/29/09
800m jog warm up
Dynamics/static stretch
800m fast jog
2×200,400,200 @75%-80%, 5mins btw rep, 10 between set
slow jog after long rest ~800m

Gym- dumbbell row, 3 step curl, bench, back extensions

Comments: still running flat footed to take pressure of the calves, did get tight but not as much as monday

4/30/09

5/1/09
4x1mile slow pace long rest in between

5/2/09
1200m jog warmup
dynamic/static stretch
5 min jog
4x60sec shuttle runs of different distances about 2mins rest between rep
5x20m runs @85% about 2mins rest btw rep
1200m jog cool down
static stretch

Comments: don’t feel strong and fit at all

[premium]

premium on May 17, 2009 at 5:59 pm #83494

Week 37

5/3/09

5/4/09
5 laps around gym increase speed each lap
static/dynamic stretch/drills
2x600m, 12min rest btw @ 1:48,1:38
10min bike
static stretch

gym- bent over rows, 3 step curl, bench, back extension

5/5/09

5/6/09
5 laps around gym increase speed each lap
static/dynamic stretch/drills
2x450m, @1:14, about 12min rest in between
10min bike
static stretch

gym- bent over rows, pullups

5/7/09

5/8/09

5/9/09 2 mile
dynamics
few starts not really wkout just giving race situation for my brother
800m cooldown jog
dynamics

[premium]

premium on May 17, 2009 at 6:00 pm #83495

Week 38

5/10/09
5 laps around gym
dynamics
4x400m @75-80%, 5-8mins rest
10mins bike cooldown

gym-balistic- curls, rows, bench

comments:….

5/11/09

5/12/09
2.5 miles medium pace
static stretch
comments: still have these pains, it really all my fault for no treating them properly and trying to push through them…even now im still neglecting it…

5/13/09

5/14/09

5/15/09

5/16/09

[aivala]

aivala on May 18, 2009 at 2:58 pm #83526

Hi Premium

Some things that caught my attention:

You don’t seem to do accel / max v work
You did miles in the beginning
You do lots of overdistance stuff or 200s at intensive / extensive tempo pace

When I saw your training it seemed to make sense if you were trying to run a 400 but if you want to get that 100m time you have to do high intensity speed work. Yor “speed work” is f.e. this:

[b]Week 17 [/b]

12/15/08
Warm up: 1200m jog to the track
Dynamic stretch (40yds)
Form/ Balance Drills
dynamic stretch/form/balance
4x3x20yd @ (85% – 89%), walk back between reps, 2-3mins of dynamics between sets
3x30sec seated arm pumps
Cool Down: 800m jog

Doing sets with incomplete recovery at that intensity won’t help you to develop you max v, if the distance was arround 60m then it could be called a split run type speed endurance workout. I believe I just saw one single wourkout were you hit 60m and it wasn’t all out. It even took to you like 12 weeks to start doing that kind of work. In a long short type of training accels should already be there from the very first weeks.

Week 38 looked like a 400 overdistance like training (like what I did some years ago):

[b]Week 37 [/b]

5/3/09

5/4/09
5 laps around gym increase speed each lap
static/dynamic stretch/drills
2x600m, 12min rest btw @ 1:48,1:38
10min bike
static stretch

gym- bent over rows, 3 step curl, bench, back extension

5/5/09

5/6/09
5 laps around gym increase speed each lap
static/dynamic stretch/drills
2x450m, @1:14, about 12min rest in between
10min bike
static stretch

gym- bent over rows, pullups

5/7/09

5/8/09

5/9/09 2 mile
dynamics
few starts not really wkout just giving race situation for my brother
800m cooldown jog
dynamics

After seeing this I bet you are extremelly fit yet you lack any kind of speed work. If I were you I would run a 400 right now and if you really want to hit those sprint times ( 60 / 100 / 200 ) you will have to remake your training from scratch IMHO. Right now if you add some speed work twice a week until the season ends. I bet you will be able to run a really nice 400, your last 100 will be ridiculously strong after all the work you have been doing. I’m sure you are capable of a crazy last 100 there.

Hope it helps.

[premium]

premium on May 24, 2009 at 4:03 am #83784

Week 39

5/17/09

5/18/09
1.5 mile jog a good quick pace
static+dynamic stretch
2x2BPC body weight general strength circuit
10 burpee, 50 yard stride w skip back
20 pushups 50 yard stride w skip back
30 crunches 50 yard stride, 50 yard stride
static stretch

Comments: ended up doing it 1.5 times, felt good on the 1.5 mile

5/19/09
In the morning/spikes
1200m jog
static+dynamic stretch barefoot
2x3x20m @ 90-95%, 2min rest for rep 5 for set , straight/curve
250m in 30
1200m jog cool down
static stretch

Comments: felt ok aside from the usual pains

5/20/09
1200m jog
static+dynamic stretch barefoot
2x2x200m/spikes in 87-90%,2-3 mins between rep 15 for set, 25.6,25.8,26.0,25.7
1200m jog/walk

Comments: during the workout I felt my ankle being weak/ ligament pains, and my calf on the jog but I think that it partly psychological and I could run the cool down better

5/21/09

5/22/09
400m jog warm up
static+ dynamic stretch barefoot
2x4x20m about 2 mins rest for rep, 5 mins for set spikes
300+100, about 2-3 mins between 100 felt fast considering the focus was on form not speed
Abs
800m cooldown
static stretch

Comments: left groin into hamstring started acting up but I continued through the workout, weather was good high 70s, but I don’t know if I didn’t take enough time off or im raising intensity too quickly but the pains are still there

5/23/09
800m jog warm up
static+ dynamic stretch barefoot
1×75,150,75,250,350, barefoot 100 on grass, in spikes@ 87-90%
8 mins rest
n/a, 18, n/a, 25.0->30.1, 40->47
800m cooldown
static stretch

Comments: thought the speed was making my leg hurt but it was still hurting today, didn’t feel as good as earlier in the week and people were in the way on the 350

[premium]

premium on May 24, 2009 at 4:17 am #83785

aivala, thanks for the help that’s some good advice i’m going to get back into the acc dev, the 89% is because i was running on the grass so i didnt think i would be at full speed. For the 400 overdistance stuff, because i had quite a few injuries, i decided to back off with the intensities and increase the volume im not sure if im getting back into it too soon though. Maybe i would have been better off not doing any work at all. thanks for the advice its good to know someones reading

[premium]

premium on May 31, 2009 at 3:09 am #84189

Week 40

5/24/09
active rest recovery
32 min medium pace jog
Including 2 down hill strides and 2 up hill strides at the end
Mostly on grass
Dynamic stretch
Static stretch

Comments: my knee hurt when I first hit the road and the bottom of my feet, then everything else came in later, ankle feels bad right now…I was able to finish confidently on the hills

5/25/09
1200m jog
dynamic stretch/form drills
2x4x20m straight(2 push up,2 down)/curve,
1×250 @90-93%/spikes, 24.5+29.9
2mins btw rep, 3 after 1st set then 7 before the 250 (b/c of people in the way)
800m jog
static stretch
light abs

Comments: I can feel a stretch in my calf now so its improving but I haven’t really did anything to hard to test it out. Accels felt decent, felt like there was improvement. The left hamstring/groin pain came in when I was doing the curves so it might be how I’m running. Didn’t really float the 250 but it was ok. Don’t really feel good/decent shape but not strong/ in great shape if that makes sense.

5/26/09
1200m jog
static+dynamic stretch
6x150m, walk back 100m/2min recovery 78-82%/trainers
most were 21.x mid-22.x mid, pace was suppose to be 20.x
800m jog
static stretch

Comments: pacing was off 2 were on, 1 too fast, 3 too slow. Feel like the hip pain is going to be a permanent injury. Form was off. Poor knee lift, too much lean/ running behind.

5/27/09

5/28/09
1200m jog
static stretch+dynamic stretch
5x20m acc in+20m fly, down start @ 95%/spikes, full recovery 5-7mins
2x30m handoffs
1200m jog cooldown
static stretch
light abs

Comments: light drizzle through practice, didn’t feel 100% in the fly but it’s the first maxv session mechanics should improve, still felt like I had sub 11 speed though, relaxation was poor, once I get to 30m on acc it should be better

5/29/09
800m jog
dynamic stretch
3x500m @ 85%, trainers, 8 mins recovery
77,85,90
12 min slow jog
light abs

Comments: did not handle these well at all, at 350 my mind was out of it and I was just pushing flat footed and everything, on the 3rd rep I was out around the 300 + I didn’t go out as hard as the first two. I think the psychological aspect played a role because not only was I thinking about the rep but that as I continued to run on my toes my calves would cramp up during the jog which is one of the reasons it ended up being so slow.

5/30/09
Morning wkout
800m jog
dynamic stretch
4×25 (2 push up, 2 down)
2×25 curve
200m
1×25 curve
@ 95, 3-4mins btw rep, in spikes
800m jog
static stretch
light abs

Comments: was suppose to do 4×25 on the curve, but I did a 2x200m relay to pace the 4×100 team and the next 25 felt too off to get any benefit so that was the end of the session. Morning practice might have affected the feel of consistency/efficiency in the accels. Not to sore after yesterday but I think there was some after effects.

[aivala]

aivala on May 31, 2009 at 4:01 am #84195

I train at 100% on grass, it’s matter of getting some long cross country spikes.

[premium]

premium on June 7, 2009 at 4:08 pm #84582

Week 41

5/31/09
5 min jog warmup
static+dynamic stretch
4x30m (2 pushup, 2 downstart) @ 95% in spikes, 3-5mins btw reps/7 for set
3x30m on curve
1x120m in 13.5
800m jog cooldown
light abs

Comments: accels were good partly due to the wind I guess, a cool night, hip was hurting and calf on the cooldown which started when I warmed up inside.

6/1/09

6/2/09
1200mjog
dynamic stretch -barefoot
3x30m 4×1 hand offs @ 90% in trainers w/ about 3 mins rest
2x200m @ 93% in spikes, 2 mins rest, 24.3, 25.5, 10 mins between sets
1×200,250 25.1,27+?
6x50yd barefoot easy strides on grass

Comments: could have ran the 250 harder but i got complacent and didnt push after 160 or so. some soreness lactic acid type stuff i’m guessing. Reps were suppose to be 90% but the 1st was too fast

6/3/09
800m jog
static+dynamic stretch
5x20m accel+20m fly @95%, spikes, 4-5 min rest
800m jog

Comments: aches and pains the regular…not feeling on point thighs feel out of it…didn’t execute acceleration or relaxation well as I believe I can

6/4/09
800m jog
static+dynamic stretch
5x300m @ 70-75%, in trainers, 5mins between rep
47.6,47.7,47.6,45.1,45.3
2-3min barefoot 50m shuttle strides
light abs

Comments: handled the workout better than I expected; quad etc felt bad during the warmup. Workout was mostly for recovery. First 3 were from the 400 start and the last 2 from the backstretch. I think being on the straight made me go out harder

6/5/09
Rained out

6/6/09
About 35sec easy sprint
Quick/short dynamics
400m @ race pace 52.64 on track,
100m in 11.13 on turf in spikes, full recovery
5min jog after a few hours

Comments: I actually ran this 400 even though it was a race it was like a time trial because I was by myself due to a modest seed. Was going to run the 100 but my right hamstring and leg were hurting so I opted out. I think I could have pushed harder at the end…fatigue came around 290.

[premium]

premium on June 14, 2009 at 8:55 am #84814

Week 42

6/7/09

6/8/09
1200m jog
dynamic stretch + form drills barefoot
2×200 in 90-95% spikes, 2 mins rest between rep 20-25mins after set
1×300+30sec rest then 150
1xfly 100 with 20m run in aka 120m
25.1, 24.5, 37.9, 21.6, 13.7
800m jog cooldown
static stretch

Comments: don’t know what happened on the first 200 I think I took it too easy goal was to go 23.8-24.2 (I did feel flat today). After 2×2 there wasn’t really any lactic acid, which is a good sign. I felt good for the first 20m or so of the 150 but then I died and had to push through the rest. Jogged in the last 10 or so of the fly 100. All the pains are still there, calf is getting tight again but I don’t do any workouts to really push it.

6/9/09
1200m jog
static stretch plus quick dynamics
2x10x120yard shuttle runs on grass in trainers @ 70-75%, about 30 secs between reps 1-2min for set
800m jog

Comments: just easy recovery, right thigh was hurting for most parts don’t know if I want to try getting into a competitive 100m too soon..

6/10/09
8min jog (about a mile or so)
static stretch+ dynamics
2x30m (push up start)
3x30m accl+30m float @ 95% in spikes, 3-7mins rest between rep
high knee 100m, walk back
back-pedal 50m+ backwards run 50m, walk 100m
side lunge 50m each side
800m cooldown

Comments: did not feel on point at all, not fast today and the right thigh is feeling tender especially the hamstring, the lunges etc will hurt tomorrow

6/11/09
1200m jog
static stretch+ dynamic stretch
4xbroken 500s (300, walk 200, 200m, walk 100, repeat) @ 65-70%
in trainers, about 1:30 per 100m walk
55,34,51,33,49,31,52,32
800m jog cool down
static stretch

Comments: sore from yesterday, probably not a good idea if I’m trying to run this weekend. Legs just feel beat up. Form was bad, didn’t feel fluid at all and I didn’t attempt to fix it because I thought it was probably a side-effect of the soreness.

6/12/09

6/13/09
1200m
static + dynamic stretch
1×20,30 straight
1×20,150 curve
@ 95%, spikes, 3mins between reps
1200m jog
static stretch

Comments: feel out of it, slow, and my hamstring is saying no to running a 100m which is what ive been looking forward to…just beat up and out of it…we’ll see

[premium]

premium on June 21, 2009 at 7:53 am #85350

Week 43

6/14/09
400m jog +strides
dynamic stretch
400m leg on 4×4
100m leg on 4×1
3min jog
static stretch

Comments: didn’t really push on the 400 just enough to win so I wasn’t really dead on the last 100 id guess I ran 52-53, the 100 was ok I didn’t hurt my hamstring but I wasn’t as fast as have been previously no real pop…my hip was also hurting now that I have a bit more confidence I can finish I might go run an open for time but I only forsee 11-11.2X

6/15/09
Easy Mile warmup reverse direction
Dynamics
Easy mile in trainers reverse run
4x120yd strides on grass
static stretch

Comments: recovery run but my quad and hamstring was feeling pained/tender in the 120 and even in the mile.

6/16/09
Strides 6-8x100yd
Dynamic warmup
5×350 in trainers 3:30- 4:30min walk recovery 65%-70%
54,55,56,58,56
jog 200, dynamic stretch 100m, jog 100, static stretch

Comments: calf looked like it was coming back so I took the cool down easy and even I had to stop running on the balls of my feet for the last 2.5 my form wasn’t as bad as it has been in the pass but I need to relax more and improve front side mechanics, hamstring and the area under the glute wrapping around to the hip was hurting/ felt inflamed a bit/tight but it died down after the cool down

6/17/09
800m jog
dynamics
5x30m acc+30m fly ( 2 were from blocks)
95%., spikes, 5-7min recovery
100m high knee
50mxfront lunge, backward lunge
800m jog cool down

Comments: lower legs are not feeling good at all. Relaxed bad and my ankle didn’t feel stable, didn’t feel really fast either. Block starts were horrible hurt my groin a bit coming out.

6/18/09

6/19/09
800m jog
dynamic stretch
2x20m, 30m (1 set on straight other on curve)
1×150 @ 95%, in spikes 3-4mins recovery
800m jog
static stretch

Comments: don’t really feel anyways special

6/20/09
Few strides/ 3mins of dynamics
100m leg on 4×100
Quick jog + strides
Dynamics
1x100m 10.8
1x200mleg on 4×200
1x800m leg on smr 2:23 (70)
10mins or more recovery between races
800m jog
static stretch

Comments: There was pretty much no warmup in the 4×1 but we still manage to run a decent time without the leadoff because he didn’t want to get injured, had to walk down 2nd and 3rd but the other team got away on anchor. surprised by the 100m, definitely not as fast as I was looking to be this year but I guess it’s better than nothing considering the setbacks this season and there was light rain + the track was wet. 100 was not perfect which is one of the reasons I was surprised at the time, I didn’t feel fast, drive phase wasn’t aggressive but the transition was decent, start was slow, but I didn’t feel like I feel apart two much in the last 10-20m. The 200 was ok, hopefully all the 400m work will get me to 21.X. The 800m I thought I could have broke 2:20, kind of disappointed if I had more experience I think I could have ran faster but I was against an actual 800 runner so I thought if I went with him he would pull any kick I had out of me. I was actually able to give a good kick on the last 100 but he was too far away by then, I should have stayed with him and left whatever I had on the track. Legs feeling soreish i think its lactic acid..i cant quite get it out

[premium]

premium on June 29, 2009 at 11:35 am #85801

Week 44

6/21/09

6/22/09
800m jog
static+dynamic stretch
3x35m (2x straight, 1x curve)
4x30m acc + 30m fly
@ 95%, in spikes, 4-7mins rest between reps
100m highknees
800m jog
static stretch

Comments: Only did half of the 3rd speed float because I started laughing and couldn’t finish, then did the high knees before the final speed float. Can’t say I feel fast but I feel that I can hold my accel out to 40m and the transition from drive phase is relatively smooth

6/23/09
1200m at a pretty quick pace
dynamics + static stretch
350 in spikes,12mins,350 in trainers, 4mins, 100m stride
@ 75-80% , 55.0, 58
static stretch

Comments: downpour during practice…put the spikes on for the first 350 so id still be able to hit the pace, started raining harder so I went in trainers and was just looking for the distance but I was struggling to get the 58 and my clothes were heavy from the rain then I tried to do 5x100m strides to somehow save the workout but after 1 my calf was hurting so I opted to call it a day.

6/24/09
800m
static + dynamic stretch
1×60,80,80,80,60m
@ 95% in spikes, 6-8mins rest w/ a little bit of dynamics
6.7,8.6,8.5,8.8,7.1
1x100m high knees
1x45m forward lunge, backward lunge
800m jog
static stretch

Comments:…calf is hurting again, tried to do some block starts and I am horrible and the groin of my back foot hurts, some of the runs weren’t quality because of the start or a mistake in one of the phases…I guess that will smoothen out with time…

6/25/09
800m jog
static + dynamic stretch
1x600m
4x100m on the curve
@ 85%, walk rest of lap recovery around 3-4mins, in spikes
1:35.7, 11.6-13.0
Walk 400m barefoot
Static stretch

Comments: was supposed to do 10x100m so I wasn’t going too hard but then the workout got cut to 4 and I actually ran the last one (11.6). Probably could have went faster on the 600. Left groin into hamstring is hurting.

6/26/09
1200m jog
static stretch
6x150m, jog back 100m recovery
@ 60-65%, on grass in trainers
26,29,30,29,27,28
1200m jog cooldown
static stretch

Comments: still a bit sore, calf hurt a little bit during this one, ankle

6/27/09

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premium on July 7, 2009 at 9:05 am #86067

Week 45

6/28/09

6/29/09
800m jog
static + dynamic stretch
2x35m, 35m, 30m acc+ 40m fly
1x30m acc+ 40m fly on curve
1st set on straight from blocks, second and 3rd on the curve from down start
@ 95%, spikes, 3mins between reps, 7 mins between set
100m high knees
800m jog

Comments: whenever I come out the blocks my left groin is always hurting, the ones on the curve were estimated with 33steps=10m then I rounded up to 100 steps for 30m. The curve has improved, straight was ok seeing as I’m horrible with the blocks, left calf hurting again and outside of my right hip into hamstring area is feeling tight. Massaged it a bit yesterday but I don’t think it really helped.

6/30/09
800m jog
dynamic stretch
8x200m @ 70%, in spikes 1-1:30min recovery
29.1-33.1
dynamics+static stretch

Comments: went out in 25 for the first one bad idea….felt I could have ran them faster even though I was struggling/dead after the last rep…I always seem to have that feeling. My groin into hamsting area is killing my legs feel done my calf was acting up so I didn’t want to try and test it by jogging the cooldown…thought I was getting over this but it seems to be back….

7/1/09
22:04 jog
all on the pavement or on the track on the track was a mile fartlek

Comments: my hamstrings were killing today my legs felt wrecked I thought this would help but my calf/ Achilles was tight halfway through the run and my knees were hurting from the start. I felt like there were patches and stuff in my hamstrings.

7/2/09
8:51 jog all on pavement
static stretch

Comments: about 4 mins in it started thundering so I ran home for my life tight calf, hurting knees and everything. I massaged/ put bengay on it but after it wore of it was even tighter. Lower hamstring area hurting too.

7/3/09
800m jog
dynamic stretch
2x40m
2x40m acc+40m float on curve
1x40macc+40m float + 40m sprint on curve
@ 95% in spikes rest 4mins
800m jog

Comments: didn’t have enough time to get full rest on longer reps because it was late. The starts felt better than as of late, one of the 80reps was poor relaxation wise, calf etc was hurting earlier in the day it seems like it hurts more when I do the higher volumes or I just don’t think about it as much during the speed workouts.

7/4/09

800m jog
static stretch
3x300m, walk 200m, 200m, walk 100m
@ 70% in trainers, 1-1:30mins per 100m walked recovery
52,34,53,32,47,30

Comments: nothing special pace was suppose to be 50/30 but w/e for the pass week ive noticed it seems as if my left Achilles twitches as I walk up the stairs and there is a tender strand of muscle in between my hamstring/adductor area on my right leg which mostly acts up when im not running

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premium on July 14, 2009 at 1:37 pm #86350

Week 46

7/5/09

7/6/09
800m jog
dynamic stretch
2x40m
2x30m acc+ 30m float
1x 30m acc+20m float+20m sprint
1x 30m acc+30m float+30m sprint
@ 95% in spikes 5 mins recovery
800m jog
static stretch

Comments: the acc was ok, float was ok I felt there was some improvement

7/7/09
800m jog
dynamic stretch
1x100m,200m,300m,400m, @ 80% in spikes, 5 mins recovery
12,26,44,68
800m jog

Comments: didn’t really warmup that well, workout was harder than expected, didn’t really push too hard but I was still struggling w/ bad form on the longer reps if I wasn’t wearing the spikes the times would have probably been way off

7/8/09

7/9/09
Jog up field and back
2×80-110m accel/float
quick/poor dynamics
more 80-110
100m@ 100% – 10.8
200m leg on 4×200 @ 100%
all in spikes full recovery
5 min slooow jog/trot

Comments: I don’t know why I feel so wrecked after a meet when its easier than practices. Maybe the poor/no warmup. 100 last time I ran in rain today it was cold but I don’t think it was that cold to considerably slow the times…start was bad mechanics poor like what I noticed in practices….not really fluid and high knee action wasn’t there, tripped up around 70-80m mark which broke my stride but I picked it back up and it set me up for a good lean. 200 didn’t leave me as tired as it has in the pass but I didn’t try to sprint the whole thing like I have before I floated the 2nd part of the hundred and went hard down the straight. Have to run an open race to analyze the strategy.

7/10/09

7/11/09

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premium on July 20, 2009 at 9:12 am #86518

Week 47

7/12/09

7/13/09
Calf still feeling tight walking around…I think ill have to up stretching

7/14/09
800m jog
static+dynamic stretch
2x100m strides on curve
600m,500m,400m,300m,200m
@ 80% in spikes,7 mins,6 mins, 5 mins, 5 mins, 11 mins rest
1:48, 89, 62, ?,?
800m jog
static stretch

Comments: that was only the first half of the workout it was suppose to go back up the ladder but I had a headache/ felt nauseous. Tried to keep form when tired but it wasn’t that good. Even though my legs were tired I think I could have run them faster but when I try and run with good form that’s when my calfs start tightening which lead to my previous injury so I held back.

7/15/09

7/16/09

7/17/09
800m jog
static + dynamic stretch
about 5×40-50m + some football routes
95%, grass, barefoot
800m jog
static stretch

Comments: fascia on the outside of my right hip started hurting after this, maybe the cuts/turns etc from the football routes & defending i dont know or maybe running barefoot.

7/18/09

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premium on July 27, 2009 at 10:25 am #86815

Week 48

7/19/09

7/20/09
Static stretch +light self massage + ice

7/21/09
800m jog
static stretch+dynamics
3×130 (50-40-50 SFS) around the 200m bend
95%, in spikes, standing start, incomplete recovery probably around 7 mins
800m jog
static stretch
ice

Comments: float was not fluid it was real choppy but it improved with each rep. Legs are a problem im not getting good lift and the drag that happened in my 100m race was happening. My left glute/hamstring area was hurting after anon my right leg in addition to the where the fascia is hurting I feel like something is poking me on the inside thigh. Feel like all my injuries are not healing and they will carry on to the next season and become permanent problems…

7/22/09
Light static stretch, ice, massage

Comments: my upper quad is hurting I don’t know if it was the workout or I overstretched it yesterday

7/23/09

7/24/09
Light static stretch, moist heat, massage

Using these videos for my massages,but only using hands.
https://www.youtube.com/user/RichPoley#play/uploads/0/DGIBHcREljk
Self massage for athletes

7/25/09
Light static stretch, moist heat , massage

Comments: My left leg calf seems to be tighter after the massage, my hamstrings aren’t twitching right now I’m guessing that’s a benefit of the massage

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premium on August 4, 2009 at 11:00 am #87112

Week 49

7/26/09
Light static stretch/moist heat

Comments: Played a football game today I think it was a bad idea cause I’m feeling kinda sore and im trying to recover right now. Left hip was hurting earlier in the day.

7/27/09
Light static stretch/moist heat/massage

7/28/09
400m jog+strides
static+dynamic stretch
3x300m @ 75-80%time (with about 85-90%) effort, in trainers
800m jog
static stretch

Comments: my right groin was hurting during the warmup jog, my right glute/hamstring area was still tight and as im typing this my left hamstring is hurting maybe from lactic acid I don’t know. Feel like all this recovery stuff I’m doing isn’t helping and these injuries will doom my next season. On a plus side, even though I didn’t get the times and was dead at the end; I handled the workout better than expected.

7/29/09
Moist heat, stretch

Comments: still tight not really seeing improvements…

7/30/09
400m jog
static+dynamics
3×90-110m acc sprint outs
100m race
200m leg on 4x200m race
98%, in spikes full recovery
10.8
ice + moist heat on my right groin area

Comments: my groin was hurting and still is before the 4x200m race. Jogged in the last 10-15m of the 100/there was a light headwind so I think I let a 10.6-10.7 go. I think this might be it for this season and hopefully ill be able to maintain this speed and carry it over to gpp. I need to focus on healing up.

7/31/09
Light static stretch

8/1/09
Light moist heat, static stretch

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premium on August 10, 2009 at 2:06 pm #87393

Week 50

8/2/09
Light static stretch

8/3/09
Light moist heat, static stretch, massage

8/4/09
Light moist heat, stretch, improvised massaged

Comments: the last few day my front deltoid area has started hurting, feels like a strain or slight tear, it originally started when I was weight training but then it went away and, if I had to mark a time, when I started to massage more frequently it started hurting again…I iced and massaged it but that seemed to have been a bad idea. Currently I am applying moist heat and bengay and will monitor it over the next few days.

8/5/09
Light moist heat, static stretch,

8/6/09
Light moist heat, stretch, massage

8/7/09
Light moist heat, stretch,

8/8/09
Light moist heat, stretch, improvised massaged

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premium on August 17, 2009 at 9:07 am #87706

Week 51

8/9/09
Light moist heat, static stretch

Comments: I was standing in the kitchen washing dishes then my right lower leg in the shin area felt like a pop kind and that area has just felt stiff like theres a pooling of blood and I put heat on it but it isn’t helping at the moment.

8/10/09
Light moist heat, static stretch

8/11/09
Light moist heat, static stretch

8/12/09
Light moist heat

8/13/09
Light moist heat

8/14/09
Light mosit heat

8/15/09

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premium on August 17, 2009 at 9:08 am #87712

SEASON REVIEW

Season went good and bad. It was good because I was able to improve my 400 time even though it is way below my potential based on my 100m time. I didn’t get to run a 200m to test my time which is really what I wanted to improve. I got a lot of little injuries some I don’t know what from and some got worse because I ignored them and trained through them. I have a little ocd problem with finishing a set but I will have to work on that next season. I need to be more organized with planning the upcoming season and spend that extra time, make that extra time for rehab/recovery and take care of myself better so that I don’t get hurt or re-injure myself. Already I’ll be going into the next season with some limiting injuries like my shoulder-pec area, and my side spasm, which will really limit my upperbody work. My groin, hip and calf are reoccurring problems too. I was glad that I was still able to run a sub 11 with the injuries and time that I had to take off. I would have been more pleased if I ran 10.7 but I’ll have to settle for 10.8 and hopefully next season I can go 10.5 and beyond. I don’t know if the volume, long season, shoes, practice surface or what caused me so many problems this year but I do plan on upping the volume and lowering the intensity for GPP and continue the acc dev work like I did this season but the unpredictable training in the winter/early spring makes it really hard to plan beyond gpp. I need to get stronger and stay healthy I think the fact that I did more speed work at the end of the season helped me to be able to still run decent times despite time off and injuries. Need to sleep better and get my life off the track in better order so that it doesn’t affect my training. Goals for next year- 6.9-7.0x,10.5,21.4-21.5,50.X

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premium on August 23, 2009 at 10:38 am #88269

Yr.2-Week 1

8/16/09
Moist heat
Little more than 2mile run (800m on pavement, 1 mile on grass, 800m on pavement)
10/22:36
Static stretch

Heating pad on calf
Ice on quads-was already feeling a little soar by the time I did this so it might not be effective.

Comments: first 400 felt good then I started dieing by 800 then my heart was hurting by 1200 as I slowed to a creep. It was all quads and they are killing me now, my calf started acting up but there was not as much problems from the groin as I expected. I was going to try and muscle it home but I had to remind myself that I was supposed to be an easy run- despite how difficult it was.

8/17/09
GS circuit x2
Single leg squatx15
Pushupx20
Side squatx15
Stationary backward lungex10
Starjumpsx15
Supermanx20
Mountainclimbersx15
Static stretch
Ice quads and hamstrings
Moist heat on arm, lower back and side

Comments: very sore today was planning on acc dev but went with the GS circuit hopefully ill feel better tomorrow. Lowerback is bad, hopefully my side will get better soon so I can get back to core work. My calf is acting up again I might have to really adjust my season plans. The exercises in the circuit were modified so that I didn’t use, or used as little as I could, my left arm/chest area.

8/18/09
Moist heat
10 minutes continuous activity
5×20 sec arm pump, 20sec bicycle
mule-kicks, fire hydrant, superman, flutter kicks
static stretch
heating pad

comments: sore still, but wanted to get some activity in before rest tomorrow. Arm/chest didn’t react well to arm pumps…probably wont get to acc dev this week and int temp 200s on Friday are looking hard

8/19/09
Rest

8/20/09
Moist heat earlier in the day
5min jog
static stretch
3 min jog on pavement
dynamic stretch
2x10x10m hills, walk back recovery, 5 mins between set
90%, in trainers, on grass
3 min jog
2xGS circuit- Single leg squatx15
Pushupx20
Side squatx15
Stationary backward lungex10
Starjumpsx15
Supermanx20
Mountainclimbersx15
(didn’t do- 2x15sec arm pumps and 30s plank)
Static stretch
Cold shower

Comments:mechanics weren’t that bad but it did become sloppy near the end. Don’t feel that I have lost that much speed which is good so it will be easier to build on for the season. Left hamstring started hurting I think I had aggravated it when I was doing massages a while back, calf is really tightening up with no cure in sight. Pretty much all the injuries are still lingering around.

8/21/09
Rained out

8/22/09
800m jog on grass
static+ dynamic stretch
3×200
2×200 @ 85-90%, 2mins between reps, 10mins between set in spikes
28,26.6,27.2, 26.8,29.4
(TP- 28, 26.3,26.8, 26.3,27.4)
1 min jog
11 min walk
static stretch

moist heat

Comments: As far as the times I estimate that I should be able to run a 23.0 200m right now so i think the goal of 26.0 for the reps is good. workout was pretty hard, pacing was bad. I was reminded of how poor my form is, coming of the curve and onto the straight I had poor knee lift and triple extension and after the workout my left arm anterior delt/pec area was hurting so it think its in worse shape than I originally thought to the point where it probably will hinder my faster workouts. I really died out on the last 200 and then I had to lay down for a while. I tried to jog but then I don’t know if its paranoia or what but I felt my calf tightening up and I didn’t want to catch a cramp so I walked. There wasn’t really any lactic acid build up in the workout that surprised me.

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premium on August 31, 2009 at 10:34 am #88615

Yr.2-Week 2

8/23/09
7:30am
17:25 jog mostly on grass
cold shower
poor static stretch

moist heat

Comments: ankles were really taking a beating my left ankle is actually hurting right now I had to wrap it up for a while. Its on grass but the ground isn’t really that soft. My lower legs were beginning to hurt but I think I pulled it in just in time. Lots of walking later in the day hamstrings were a little fatigued.

8/24/09
800m jog
static +dynamic stretch
1x600m,500m,400m,300m,200m
@ 70%, on grass in trainers, walk to a lap start line/4-5 mins rest
74+112, 76+98, 34+71, 31+50, 30
2x30yd lunge forward, lunge back with 30sec between reps
improvised gs circuit (arm raises, bicycle, adductor exercise, arm raises, supermans, leg/hip circles-but I did them like side raises)
2 min jog
static stretch

Comments: workout wasn’t that bad, my form was a little bit better improving from what I developed when I was doing longer reps last season but when I did the 300 and 200 i was returning. All the other reps I had ran flat footed but I started out those on the balls of my feet so that might have something to do with it. Cool down was suppose to be 5 mins jog but my calf started tightening up. Lunges were pretty hard-I originally didn’t plan to take the 30sec rest. The pace was pretty good and consistent I had planned at going at 80sec 400m pace but ended up at 71-76 so that’s encouraging.

8/25/09

8/26/09
Moist heat earlier in the day
5min jog
static stretch
dynamic stretch
3 min jog on pavement
2x10x10m hills, walk back recovery, 5 mins between set
90%, in trainers, on grass
3 min jog

Comments: was not feeling this workout at all…it just wasn’t there today. Didn’t feel fast or with good form.

8/27/09
About a min or 2 shuttle run
Dynamic stretch
2xGS circuit- Single leg squatx15
Pushupx20
Side squatx15
Stationary backward lungex10
Starjumpsx15
Supermanx20
Mountainclimbersx15
(didn’t do- 1x20sec arm pumps and 30s plank)
Static stretch

8/28/09
rain

8/29/09
4min jog on pavement at a quick pave
static stretch
a few run outs
3×200
2×200 @ 85-90%, in spikes on the track, 2 mins between reps, 10 between set, mark is 26.0
*(25.3, 26.5-messed up the time probably was a 25 high, 26.3, 25.6, 30)
pass out for 20-30mins

after painting- static stretch, contrast shower
Comments: I didn’t eat or hydrate well today, after I crossed the line my head was spinning, the lactic acid took over my legs as I layed down. I was done on the last rep and pretty much gave up, if I tried id probably have came in at 27-29 low. Pacing was better this time and until the last 80 of the 5th rep I was managing my form was better than the last time etc. Did some painting today and used my legs to wipe up paint splatter before I stretched or anything. The workout was a “break” from the painting. I foresee some soreness.

* my stopwatch broke so I had to use the stopwatch on an ipod so hopefully the times were on point and I’m not getting a false sense of improvement.

[premium]

premium on September 8, 2009 at 6:58 am #88970

Yr.2-Week 3

8/30/09
Pre workout- I woke up today and my arm that has been hurting and my right groin were feeling real bad. The groin, a chronic pain, probably came from me using my leg to make circles with a cloth and clean the floor because although I was pushing in the 200 repeats yesterday I don’t think I was going that fast. As the day went on though the condition improved

About 2 miles (2 sump grass circuits) @ a quick pace
14:28
Static stretch
Contrast shower

Comments: I was using the ipod timer so I started it, went for the run and stopped it when I returned so the time might have been faster. My ankles and calves always take a beating because the ground is uneven and theres tree roots everywhere. I put some bengay and a heating pad on my left ankle, which seems to be the one with the most chronic pain.

8/31/09
About a min or 2 shuttle run
Dynamic stretch
2xGS circuit- Single leg squatx15
Pushupx20
Side squatx15
Stationary backward lungex10
Starjumpsx15
birddogx20
Mountainclimbersx15
(didn’t do- 1x20sec arm pumps and 30s plank but I did do some arm raises)
Static stretch

Quick Moist heat

Comments: nothing special today except my left it/hip started hurting while I was sitting down, ill have to watch that. Groin is just lingering at this point, ankle in a similar position it feels like a ligament or tendon or something. Dropped a minute off the circuit time so fitness is improving. Off track schedule force me to do this workout today, I will watch how it affects the rest of the week etc.

9/1/09
Moist heat

9/2/09
800m jog
static stretch
1x600m , 500, 400m, 300m, 200m
@ 70-75%, 4mins, 5mins, 2mins, 2mins rest in trainers on grass
(78+?, 76+?, 37+74, 34+52, 32)
2x30yd forward lunge, backward lunge, 30s rest between sets
3x 8 arm raises, 30 crunches, 20 superman/swimmers
suppose to be an 800m jog but my left calf was tightening up

Comments: although the times are not that bad I feel as good on this workout as last time, not as fluid. It could be my off track schedule, my hurting right IT/hip area, poor sleep I don’t know. I’m trying to improve sleeping habits. As for the calf I feel like a cramp is coming on so I don’t know if I should just welcome it or prevent it because it may be worse than last time which resulted in a small tear and I was out for 2 weeks.

9/3/09
~800m jog to hill
static + dynamic stretch
2x10x15m hills
@ 87%-90%, up hill in trainers on grass, walk back between reps 5 mins between sets, 15 falling, 5 from 3 point
400m or so jog
static stretch

Moist heat

Comments: wasn’t really feeling it today but it was better than last week. The three points did help to make them feel faster but i wasn’t feeling as fast or fluid. I don’t think its anything serious right now but I will see. I do plan to get into more “speed work” as generally accepted by October so I don’t think ill lose too much speed.

9/4/09
Moist heat

9/5/09
3:15 quick pace jog
static stretch
3x200m
1x150m @ 85%-90%, in spikes on track, 2 mins between reps, 10 between sets
(25.3, 27.1, 27.7, 19.0)
static stretch
(didn’t do 1×30,18sec armpumps)

moist heat

Comments: first one felt good, form and everything was on point. The second rep I was a little bit more cautious and less aggressive but by the third rep I was tired and I knew something wasn’t right. I had to slow down on 150 cause someone was on the way so I would probably have been on pace. The original second set was suppose to be 2×200 but I changed it cause the workout was not going as planned. I have been feeling off this week and the times show and that warmup jog alerted me to a little cold on my chest. Cut the workout short cause my training partners hamstring wasn’t right. And of course I didn’t jog a cool down because of my calf.

[premium]

premium on September 14, 2009 at 9:41 am #89169

Yr.2-Week 4

9/6/09
Moist heat
Massage stick on calf

9/7/09
800m on grass
static stretch
1×600,500,400,300,200
@70%, in trainers, on grass 5mins,4mins,6mins,2mins,2mins rest
(71+1:53, 72+94, 73, 35+55, 35)
2x30yd forward lunge, backward lunge
static stretch

comments: moving faster on this workout but the end wasn’t as fast as I wanted. Wasn’t easy didn’t really feel that strong but the times surprised me. For was not impressive and of course there is the tightening calf.

9/8/09
17:30min run (2x sump grass)
2xgs circuit
static stretch

comments: I don’t know why my right thigh seems like its being put through 20x the work of the other leg and the lunges/ all the stairs I walk up don’t help it either. The run was at a easy pace not to slow not fast.

9/9/09
Moist heat

9/10/09
400-600m jog on road
static stretch+ dynamics
2x10x15m hills @ 85-90%, in trainers, walk back rest for reps, three mins between set (10 falling, 10 were 3-point)
2xaskip up
1:30 jog on road
static stretch

comments: my right thigh was already done after walking a lot of stairs so I took the workout easy. I feel like there is a ring around my thigh. Didn’t do the gs circuit today because of that. I felt good before the workout besides the leg, more mentally than physically. The workout was good although submaximal I felt some fluidity, and form falling into place over 10m and some of the jelly-leg feelings that I missed from last year.

9/11/09
rain
Moist heat
Heat pad/ice right quad

9/12/09
Moist heat
Heat pad /ice right quad

[premium]

premium on September 27, 2009 at 3:18 pm #89758

Yr.2-Week 5

9/13/09
800m on road
static stretch
1×600,500,400,300,200
@70%, in trainers, on grass 4mins,4mins,5mins,3mins,3mins rest
(70+1:53, 74+1:39, 72, 35+60, 16+?)
didn’t do lunges because of right thigh
12-13min brisk walk on road
static stretch

comments: moving faster on this workout but the end wasn’t as fast as I wanted. Wasn’t easy didn’t really feel that strong…I don’t know what it is but these workouts do not feel like they are getting easier and the latter half of the workouts are suffering. I will have to blame it on not eating much before the workout and my hurting right quad. On a positive note all though the form isn’t amazing im not externally rotating my legs as much as I used to but I do develop too much breaking of posture at the hip and backside mechanics, I feel like the poor form is only a few meters away from me or if I tried to maintain intensity rather than dieng out. Tried to run more strategically for 400m and down. My left shoulder, pec area was warm and felt tight during and after the workout. Did the brisk walk as a cooldown rather than try to jog on my tightening calf.

9/14/09
Moist heat
heat pad/ice right quad

9/15/09
5x10m shuttle runs on grass
dynamic stretch
1:30 jog on road, hip mobility drills
3x5x15m hill run on grass
85%-90%, trainers, walk back between reps and 3 mins between sets
1:30 jog on road

Comments: took down the intensity and volume and added in more rest to help with the leg. All though it wasn’t as fast I did feel more fluid so I guess there are improvements coming and the major issue is to get healthy.

9/16/09
Moist heat
heat pad/ice right quad

9/17/09
21 mins on the road (s-fp) @ a decent clip
static stretch
moist heat
ice/heat

Comments: at around 10-12mins my quad started acting up but I still kept a decent clip. Ankles and calf was acting up I don’t know why the ankles because I was on the road….

9/18/09
800m on the road jog
static stretch
6x300m @ 65%-70% in trainers on grass, 1:30 between rep
53,54,51,53,53,53
static stretch

Comments: workout wasn’t that hard the actual workout is to do nine in 50 but I guess ill work up to that cause my knees and quad were hurting from yesterday and I didn’t want to go to hard but the workout wasn’t that difficult.

9/19/09
Moist heat
Ice/heating pad on quad

[premium]

premium on September 28, 2009 at 8:05 am #89777

Yr.2-Week 6

9/20/09
800m jog on grass
1x600m,500m,400m,300m,200m @ 70%, in trainers on grass
5mins,4mins,3mins,3mins
(73+1:55, 74+??, 72, 34+53, 32)
dynamic cool down

Comments: didn’t really feel that much easier, it was a cool night I was wearing sweatpants and I didn’t really blast a 70 on the first rep so I think that had to do with why the last few reps were better. I did try and run more tactically and I probably could have done another rep but im trying to learn that more isn’t always better. The workout is difficult but it was still in my comfort zone I guess not at the point where I have to draw on extra mental/physical energy like I might have to do in a race. Do feel a little raspy in the throat so I don’t know if im catching something. There was a little outward rotation on the right hip but I don’t think its bad enough to worry about it now.

9/21/09
Moist heat
Ice/heating pad on quad

9/22/09
15x10m shuttle
static+dynamic stretch
2min jog on road
form drills
3x5x15-20m hill sprints (8 falling, 7 3 point)
in trainers, on grass, 85%-90%, walk back recovery, 3 mins between sets
2 min jog on road cool down

ice/heating pad on quad
Comments: Above left knee hurting probably from running on the road. The workout was ok felt a little regression for example popping up quickly and bounding rather than running. 1st set was the worse but I fixed some of the problems as the workout went along. Nothing blazing maybe even a little loss of speed or ease of speed but the last set was closer to what I would be expecting at this point. It was a lower drive, better turn over and contacts, and felt quick(er).

9/23/09
Moist heat
Ice/heating pad on quad

9/24/09
20 minute jog (2 sump out side circuits)
in trainers at easy pace

Moist heat
Ice/heating pad on quad

Comments: quads, calf…feeling a little sick so I took it easy…the run is on grass but its so hard I doubt its an improvement and very uneven….

9/25/09
800m jog good pace on road
static stretch
5x300m @ 70-75% in trainers on grass, 1:30 rest between reps 2 mins before number 5
(49.2, 50.3, 50.2, 49.5, 54)
10 mins dynamic stretch
static stretch

moist heat
ice/heating quad

Comments: pre workout I was well rested and felt ready mentally weather was cool but not too windy. I was surprised at the times I had originally set a goal of getting the first three in 50.X and then do 3 more in whatever I can but the times turned out better than I thought. Form was decent, I think somewhat of an improvement there was more relaxation in the upperbody and I used better pacing. The times were an improvement from last week but I didn’t finish the workout I called it a wrap after number five even though I think it was partially mental cause I had achieved my goal already and I faded if I pushed more I probably could have came in at 52 but I thought the rep number 4 was slow until I looked at the watch. So I think I got/still have a cold but its mostly congested nose at this point looking back on last years log it seems I got a cold at the end of week 5 which is about the same time this year…

9/26/09
Moist heat
Contrast shower focus on right quad

Comments: So I think I got/still have a cold but its mostly congested nose at this point looking back on last years log it seems I got a cold at the end of week 5 which is about the same time this year…

[premium]

premium on October 5, 2009 at 7:02 am #90012

Yr.2-Week 7

9/27/09
800m jog on road at a moderate but not too slow pace (4mins vs 3 on Friday)
static stretch
1x600m,500m,400m,300m,200m @ 70%, in trainers on track
4mins,5mins,3mins,3mins
(78+1:50, 71+1:31, 71, 33+51, 16+??)
walk 300m, static stretch

Comments: rain flooded the grass and the track was soggy, but it wasn’t too cold with a light wind. Mentally I wasn’t into the workout but I did have the goal of going beyond the “comfortable discomfort” zone. First one I thought it was faster but although the 400m split was slow the overall time was an improvement. The following reps were good, time wise. My form is horrible on these longer reps though not even near Fridays. Shoulders really felt the pain, slight external rotation of the legs, no triple extension, too much backside mechanics….Trying to push beyond the discomfort zone might not be that good an idea yet because I had a little Charlie horse scare after the 200. One good sign- I spent less time bent over between reps this week. I don’t know if the better ending times are due to the slower first rep or not…

9/28/09
Moist heat
Ice/heat pad

9/29/09
10x10m shuttles
dynamic stretches
1min jog gradually increasing speed on road
dynamics
2x6x15-20m hill sprints, 85%-95% in trainers on grass
(6 falling, 6 three point), walk back between reps and 3 mins between set
1:30min jog
static stretch

comments: aside from the injuries, right it area into glute/ham area was bad today but not the worst its been I climbed 5 flights today and shoulder isseeming a little regressed, good practice, had to shorten the workout and warmup due to time constraints. There was less bounding, felt quicker but still have to work on backside mechanics and posture.

9/30/09
Moist heat
Ice/heating pad

10/1/09
9:30 run quick pace (1 sump grass)
moist heat
contrast shower focus on quad

Comments: quad was hurting I cant walk up three flights without it starting up, chilly night arm was also hurting so I wanted to be fast and quick but not put too much strain on my body

10/2/09
800m jog on the road 3:20
static stretch
5x300m @ 70%, in trainers on grass, 1:30-1:40 rest between reps
(49.1,50.1,50.4,51.7,51.6)
dynamic cool down
Comments: long day doing manual labor volunteering arm and quad was hurting didn’t expect that much and mentally wasn’t really on point, cool night with some wind. The Times are good definite improvement from week one but not that much from week 2, would have added the 6th rep but I thought against it to save my leg and to just get all 5 at 50.x then add a rep hopefully that’s next week. Form wasn’t anything special but the workout did seem a little easier and I thought I had ran faster on the last one cause I did push but it wasn’t as good as I thought. Less bending over between reps.

10/3/09
Moist heat
Contrast shower focus on right quad

[premium]

premium on October 12, 2009 at 10:45 am #90276

Yr.2-Week 8

10/4/09
800m jog on road at a decent pace (3mins)
static stretch
1x600m,500m,400m,300m,200m @ 70%, in trainers on track
4mins,5mins,3:30mins,3mins
(77+1:48, 71+1:31, 34+70, 35+53, 15+32)
walk 400m
dynamic cool down
static stretch

Comments: mentally impartial, was a little upset before the workout but the workout cleared my mind, don’t know why the first 600 is so slow these days but the overall time is improving. Form was a little better but still nothing impressive, more pushing over the home stretches but form did deteriorate and less bending over except for after the last two reps. Felt like the last few reps were faster than the clock showed, weather was warm with the occasional headwind. Got a little lactic acid feeling, these workouts don’t seem to be getting easier. Also even though I do feel a bit better I still feel a little cold like feeling on my chest.

10/5/09
moist heat
ice/heat pad on right quad

10/6/09
10x10m shuttle runs
static stretch + dynamic stretch
1:00 jog on road
form drills
3x5x15-20m hill sprints, 90% in trainers, walkback between reps and 3 mins between set
1:30 jog on road

moist heat

Comments: not to good not to bad, I don’t know if I’m as content as last week cause I felt there were more lower quality reps but I don’t think its anything to worry about right now my it band/hamstring and quad area was hurting

10/7/09
moist heat
Ice/heat pad on quad

Comments: my it band/hamstring area hurting…standing on the train, walking, laying down

10/8/09
~9:30-10min moderate pace run

Contrast shower focus on right quad

Comments: got attacked by a dog at the end of the run was in the wrong place at the wrong time because I ended the run early when I caught a cramp from eating too much before…the itband/hipbone area was hurting I think it has to do with standing on the train

10/9/09
600m jog
static stretch
6x300m, @ 70% in trainers on grass, 1:30-1:40 rest between reps
(49.8, 50.9, 50.8, 50 high- 51 low???, 48.6, 52.1 )
dynamic stretch
agility drills
static stretch

Comments: good workout, I didn’t feel anything special mentally, weather was decent cool not too windy but the times were good slowly moving towards the goal of 9×300 hopefully it will come before the weather gets too bad. I didn’t feel destroyed after the 6th rep but I felt anything else would be too much and not necessary at this point. The 48 was unexpected but I had a little makeshift competition on that rep. Orthopedist sent me to physical therapy for my shoulder diagnosis tendonitis. Calf was tight.

10/10/09
Moist heat
Ice/heating pad on right quad

[premium]

premium on October 19, 2009 at 11:54 am #90455

Yr.2-Week 9

10/11/09
800m jog on road at a decent pace (3: 20mins)
static stretch
1x600m,500m,400m,300m,200m @ 70%, in trainers on grass
4mins,5mins,3:30mins,3mins
(78+1:49, 70+1:31, 33+71, 34+54, 14+29)
walk 400m
dynamic cool down
static stretch

Comments:I had to cut in on the 200 by the bend because someone decided to laydown there…so I don’t know about the time…mentally impartial..cool night under the lights, calves were tight, workout seemed to be going as regular until the 400, I don’t know if I timed it wrong or what but I expected a 69/70, and the 300 I don’t know…maybe it was pacing, I could really feely the weak core/side spasm especially the 600 and the 500, form wasn’t anything special at all, I have 70% on my workouts but that’s just based off my speed they do feel harder…calf was tight after workout still…

10/12/09
Moist heat
Ice/heat pad on right quad

10/13/09
15x10m shuttle
static+dynamic stretch
1:30min jog on road
form drills
3x5x15-20m hill sprints (8 falling, 7 3 point)
in trainers, on grass, 85%-90%, walk back recovery, 3 mins between sets
1:30min jog on road cool down

moist heat

Comments: not that bad of a workout little chilly, had to do some work to get psyched, felt fast but nothing special, of course the quad hurt with a little hamstring, explosiveness out of 3point was poor and the regular problems but they are slowly evening out so I wont complain

10/14/09

10/15/09
Rain…

Moist heat
Ice/heat pad on right quad
Really small dynamic set

10/16/09
800m jog
static stretch +dynamic stretch
5x300m, @ 70% in trainers on grass, 1:30-1:40 rest between reps, 2:30 before rep 5
(48.7, 48.9, 50.7, 52.1, 53.6, decided to rap it up )
dynamic stretch
static stretch

moist heat

Comments: cool night 45, real feel 40, warmed up in the sweats, mentally nothing special but because of the weather didn’t expect much. I don’t know how to read the results in some ways it was good in some ways it good because I did do two 48.x reps but then the rest of the workout was killed. The 48s didn’t even feel that hard I was actually surprised when I saw the watch and the 52/53 didn’t feel as bad as they used to. The drop off was worse than the first time I did a 49 though so I don’t know…

10/17/09
Moist heat
Ice/heat pad on right quad

[premium]

premium on October 26, 2009 at 1:48 pm #90697

Yr.2-Week 10

10/18/09
800m jog on road (3:40mins)
static stretch
1x600m,500m,400m,300m,200m @ 70%, in trainers on grass
4mins,5mins,3:30mins,3mins
(70+1:51, 75+1:39, 34+???, 36+57, 17+37)
walk 400m
dynamic cool down
static stretch

Comments:45 degrees, real feel 36 a light drizzle for part of the workout, windy, mind wasn’t in it, but I have been impartial as of late, didn’t expect much didn’t get much, I don’t know what happened weather it’s the weather or I overcompensated on the first and killed the rest of the workout…this also has been my worse workout of the week so I don’t know what to say…I have been noticing over the last month or so that I have a feeling at the bottom of my throat/upper lungs almost like a cold kinda but theres no cold and I usually have it when I wake up or during this workout…

10/19/09

10/20/09
10x10m shuttle runs
static stretch + dynamic stretch
1:22 jog on road
form drills
3x5x20-25m hill sprints, 90% in trainers, walkback between reps and 3 mins between set 8 falling, 7 three point
5 stationary quick leg
2:00 jog on road

Comments: pretty good workout, not too cold, mentality was good, seein improvements. Put some focus in on upperbody, had quite a few slips in thre point, and I think my quad area hurting affects the explosiveness.

10/21/09
Moist heat
Ice/heating pad

10/22/09
3 min jog
static stretch
5x300m, @ 70% on 150 indoor “track”, 1:30-1:40 rest between reps,
(48.7, 53.6, 51.3, 51.7, 52.6)
dynamic stretch
static stretch

moist heat
contrast shower focus on right quad

Comments: really not pleased with the results but I had to do the workout in this setup because of off track commitments…don’t know if it was the small track, new pacing, or what but I was just not on my game. Felt like I was on one foot, form wasn’t anything good, arm and side spasm hurt, air wasn’t good…I don’t know

10/23/09
9:45 run quick pace but not blazing (1 sump perimeter on road)

Comments: arm was hurting probably cause I was picking stuff up earlier, quad was hurting..nothing really to note in this run still don’t know whats going on with my chest/throat but I was handing out flyers today so I was doing a lot of talking. 51 with light drizzle.

10/24/09
Moist heat
Ice/heating pad

[premium]

premium on November 1, 2009 at 4:35 am #90850

Yr.2-Week 11

10/25/09
6 laps on grass circuit ~ 3 miles

Moist heat
Contrast shower on legs

Static stretch before bed

Comments: moderate pace on the slower side, weather was decent not to hot not to cold…started out faster but started slowing on lap 3. Was experiencing some right hip, and Achilles pain from standing last night and during the run too.

10/26/09
Moist heat

10/27/09
15x10m shuttle runs
static stretch + dynamic stretch
1:22 jog on road
form drills
3x5x20-25m hill sprints, 90% in trainers, walkback between reps and 3 mins between set 8 falling, 7 three point
5 stationary quick leg
2:00 jog on road

Comments: pretty good workout, not too cold 53, mentality was good, seein improvements. Few slips on the 3 point there I can definitely see how bad my legs are damaged when doing 3 point. Focused on active foot strike. Quad and left calf were just tight/hurting though.

10/28/09

10/29/09
12:18min jog @ a decent pace
light static stretch

Comments: my Achilles and lower calf started killing me during the second half of the run which slowed the pace I did the first half in about 5 mins. Did a light static stretch but didn’t want to over do it. It was feeling similar to how it felt when I did a long run in the spring before my calf injury so ill be watching that

10/30/09
Moist heat

10/31/09
800m jog on grass
static+dynamic stretch (30yd)
did a few quick legs
3x4x10m acc @ 95% on grass in spikes, walk back recovery, 3 mins between set
800m jog cool down on grass
static stretch

moist heat

Comments: nothing really impressive or really bad, same as the hill work. I had a few slips, but I feel that everything will come together soon enough. Weather was good 65 ish with a light wind.

[premium]

premium on November 9, 2009 at 10:45 am #91113

Yr.2-Week 12

11/1/09
3:20 min jog on road
static stretch
few stride outs
5x300m, @ 70% on track, 1:30-2mins rest between reps
(46.4, 50.4, 50.7, 50.4, 51.7)
dynamic stretch
static stretch

moist heat
contrast shower focus on right quad

Comments: cool 55-56 with a light wind, wasn’t that bad though workout in the sweat pants even though I had intended to take them off. Maybe times were faster because I was on the track, the 46 was unexpected I always seem to ruin the workout on the first rep positives there seems to be some adaptation and I am running closer to what i wanted at the end of GPP but I still am not that good with pacing; I think the times were only on pace because I was tired. Form wasn’t really that special but I was holding it together longer than previous, I think my hip strength and mobility is weak and I definitely need to work on that. My arms were hurting after the workout, on the last rep I think I tried to focus too much on bieng relaxed instead of just muscling it through or else I could have got a 50.X…I don’t know…

11/2/09
Moist Heat

11/3/09
1:22 jog on road
15x10m shuttle runs
static stretch + dynamic stretch
form drills, hip mobility
3x5x20-25m hill sprints, 90-95% in trainers, walkback between reps and 3 mins between set 8 falling, 7 three point
hip mobility
2:00 jog on road

moist heat

-Morning massage stick the last 2 days-
Comments: pretty good workout, not too cold low 50,high 40’s real light wind once I warmed up it wasn’t that bad , mentality was good, seein improvements. Achilles hurt after this workout maybe I am stressing trippleextension too much. Shoulders tight out of 3 point.

11/4/09
Morning stick massage
Comments: right achilles hurt.

11/5/09
Morning stick massage

10:14 jog at a good decent pace on road (fPkwy)
first half was around 5mins so pretty even
static stretch

Comments: 44 real feel 38, had the hoody on today, Achilles especially the left calf and Achilles started burning near the 7-8min mark so I rapped it up instead of going to 15mins. Did feel faster coming back though, maybe cause I already traveled the path…when I was trying to stretch my left calf the Achilles hurt so ill watch that

11/6/09

11/7/09
800m jog on grass
static+dynamic stretch (30yd)
did a few quick legs
3x4x10m acc @ 95% on grass in spikes, walk back recovery, 3 mins between set
some hip mobility hurdle drills with no hurdles, over under, side stepover
400m jog on grass small static stretch
800m jog cool down on road
static stretch

moist heat

Comments: 45 real feel 41, in the hood and sweats today, nothing really special a little right hamstring and right groin but I rubbed it to warm it up and did some bounds, didn’t really feel especially fast but decently consistent, shoulders were a bit tight and pushoff could use work

[Vince Collantes]

Vince Collantes on November 9, 2009 at 1:46 pm #91134

Premium silly question, but how often do you hit the weights, if not do you? Im pretty sure you do, but I’m just wondering because you rarely mention anything in your journals.

[premium]

premium on November 9, 2009 at 1:53 pm #91137

i got hurt so i havent been strength training all season, im actually starting physical therapy but thats only on my arm not my legs which are also hurt…im pretty much banged up and id be better of if i took time off and got some help but i hate missing training…i decreased the volume and training days this year hoping that would help

[premium]

premium on November 16, 2009 at 10:43 am #91440

Yr.2-Week 13

11/8/09
3:20 min jog on road
static stretch
few stride outs
5x300m, @ 70% on track, 1:30 rest between reps, 2 min s before 5 and 6
(47.9, 49.7, 50.7, 52.2, 50.8, 52.3)
walk 400m
dynamic stretch +small hip mobility
static stretch

moist heat

Comments: cool mid 60’s, not liking the foot strike, felt I was on my toes and the toes were bunched up and the cycle wasn’t good…shoulders and upper bust was killing on the 6th, 6th rep was more for dealing with the pain after finishing off in the 5th, didn’t get the 50.X that I wanted but it was a decent effort. The times were probably faster but I had to switch lanes during the run because of people on the track and I even tried to slow down on the first rep but it was still fast.

11/9/09
Moist heat

Comments: thighs especially right quad feeling beat up especially when im sitting

11/10/09
1:30min jog
static and dynamic stretch
3x20m attempts at hill sprints
hip mobility
static stretch

ice quad
moist heat
stick massage

Comments: my right thigh was not into it tonight even though it was a decent high 50’s it just felt torn up and damaged I decided it was in my best interest to cut the workout and just do hip mobility. It’s the inner thigh area going around, the pain seems to be in the deeper layers of muscle not right on top.

11/11/09
Moist heat
Icing

11/12/09

11/13/09
Physical therapy
Estim on arm, heat, arm raises and bicycle

11/14/09
3:40 slow jog on the road
400m jog on track
static stretch
dynamic stretch…few hip circles but not a serious hip mobility
5:11min jog (2 laps in lane 2)
static stretch

Comments: leg was giving a little trouble , ill just ease back into the workout just going to do low intensity for coming week and see what happens. There feels like theres two lines on opposite sides of the quad, not by the it bands but more near the top, apart from the broken down feeling but I didn’t really push it too much. Calf is tight too and right it and hip area still off.

[premium]

premium on November 27, 2009 at 5:29 pm #91826

Yr.2-Week 14

11/15/09
14:11 run on road at a good decent pace (sump road)
dynamic stretch
static stretch

moist heat

Comments: quad wasn’t that bad but still felt some pain, and left calf was tight, I can definitely feel the difference in the leg cycle as the left foot has a better turnover than the right but all in all it was a good run weather was low 60s so that was a plus. Good static stretch session.

11/16/09
Moist heat….

11/17/09
10:20min easy good pace jog on the road (sump perimeter)
static stretch

Comments: right quad was hurting during the day, I don’t know what it is about Tuesdays, felt it dragging in the latter parts of the run. Left calf was tightening and I felt the blood pooling feeling. Both ankles and the area above the left knee…I don’t know what it is……the knee is probably just weak, and the ankle might be a pronation issue caused by a muscle imbalance or slow recovery from previous injury thigh I have no idea it just hurts for no reason sometimes like when im sitting down it was also a cool mid 40s (46 real feel 44), I had on a sweatshirt and hat.

11/18/09
Physical therapy
Heat,estim, lateral and front raises and curls on arm

11/19/09
3:20min jog on road (to sump)
static stretch
dynamic stretch
hip mobility
3:30min jog on road
static stretch

Comments: my thigh is still a bit messed up the Achilles and calves are tight and hurting when I was stretching the left foot it felt like it was doing more harm than good and the ankle felt bad too. 57 degrees not too bad at all but there was the occasional drizzle. Stretches and drills were on grass.

11/20/09
Physical therapy
Heat,estim, lateral and front raises and curls on arm

11/21/09

[premium]

premium on December 6, 2009 at 2:57 pm #92136

Yr.2-Week 15

11/22/09
8:30min jog on road, stretch , 5 min jog , sretch, 3min jog , stretch, all at a good decent pace

Comments: cool 54, wearing a hood and hat, not too intense to stress the thigh but the calves and Achilles were acting up

11/23/09
Physical Therapy

11/24/09

11/25/09
Physical Therapy

11/26/09
800m jog everything on track
static + dynamic stretch
1×600, 600, 400, 600 @ 75%-80%
5mins,6-7mins, 6-7mins rest between reps
(1:50, 1:56, 1:27, 2:09)
10-15mins rest
1xsuicide about 100m worth
1xgassers
100m jog then dynamic + static stretch

Comments: it says 75-80% but the work out was way harder, bieng my first “workout” since I took a break for my right thigh I guess it was as bad but I would die horrible I kept decent composure in the first two but the second on I went out hard and died the others is was pretty much trotting the last 100-200. The suicides and gassers weren’t that bad after the break even though my head was still spinning. It was a decent 53 and I ran in sweats the first two reps there were people in the lanes.

11/27/09

11/28/09

[premium]

premium on December 6, 2009 at 2:59 pm #92137

Yr.2-Week 16

11/29/09

11/30/09

12/1/09

12/2/09

12/3/09
5:30min jog on road in the morning (stead-house)
static stretch

9:00min run on road in the night ( sump perimeter)
dynamic stretch
static stretch

Comments: 53 not that bad morning run was pretty sluggish maybe cause I had on sweatpants and jacket but during the night was better although I felt my calves tightening and acute pain in the thigh still…I haven’t been taking the proper steps to help treat it but I’m going to be more proactive now. Earlier in the week my calves were tightening up and I wasn’t doing anything so im not sure what the problem is.

12/4/09
Physical Therapy

12/5/09

[premium]

premium on December 21, 2009 at 3:48 am #92670

Yr.2-Week 17
12/6/09
10min run indoor
dynamic+static stretch

400m ~57

Comments: I was feeling a little cold on my chest, calf was tightening and I felt a bump on my left shin since it was indoor I had a little trouble breathing.

12/7/09
Contrast shower on quad

12/8/09
Contrast shower on quad
My calf keeps tightening up after these showers

12/9/09
12/10/09
12/11/09
12/12/09

gonna be taking some time off…see if i can recoop

[premium]

premium on December 21, 2009 at 3:49 am #92671

Yr.2-Week 18
12/13/09
12/14/09
12/15/09
12/16/09
12/17/09
12/18/09
12/19/09

[premium]

premium on February 1, 2010 at 4:16 pm #94238

Yr.2-Week 19
12/20/09
12/21/09
12/22/09
12/23/09
12/24/09
12/25/09
12/26/09

[premium]

premium on February 1, 2010 at 4:17 pm #94239

Yr.2-Week 20

12/27/09

12/28/09

12/29/09
4:23 jog on road-
dynamic to static stretch
4×17-18sec hill
(17.6, 17.5, 18.x, 18.x)
walk back recovery ( ~ 1:30min)
16min seat/walk around
vomit
static stretch

Comments: hot around 9 just woke up first day back hill bad but not at bad as I thought I was planning to try to come back and do 2 reps but that was before I vomited

(house to dollars shop warmup, bottom of hill to gate hill)

12/30/09
3 mins + 3 mins jog
dynamic warm up
5×3 turn arounds (40 sec recovery)
5×5 turn arounds in 60 ( 60 sec recovery)
(40, 39, 38, 38, 37// 60, 64, 64, 65, 65)
2:30min jog on road
static stretch

Comments: unlevel ground, slippery red dirt ~300m=5xlength. Did workout but not as hard as I thought it should be. Little pains returning in the right leg.

(road+dirt area warmup at school, dirt path reps)

12/31/09

1/1/10

1/2/10

[premium]

premium on February 1, 2010 at 4:19 pm #94240

Yr.2-Week 21

1/3/10
1:25min jog on road
3xhills at increasing intensity on road
dynamic warm up
3x3x10-20m acc on grass in spikes (falling, pushup, rolling)
2min rep, 3 min set
static stretch

Comments: grass was kind of spongy didn’t really feel in it with the spead today form was nothing special

(7th day grass)

1/4/10 3:30 jog on road
dynamic warmup
2xstride out
2xcircles testing out
6x 3back,3 forth on grass ( ~ 8sec straight)
+1 more rep because of too long recovery
3 mins
6x jog down sprint up
3:16 jog on road
static stretch

Comments: unlevel and hilly warm up wasn’t the best, there was some groin pain workout did have some difficulty though

(center )

1/5/10

1/6/10
3 min jog road
dynamic warm up
3x3x15-20m acc (fall, roll, fall )
3 min jog
static stretch

Comments: felt a little faster maybe because the area was more spacious but it was a cooler day, calf a little tight

(center)

1/7/10
6:50 run on road
8:08 run on road
static stretch

Comments: hilly, cold on lungs feeling, dead after going up hills, second rep the first half was mostly jogging

(ferdy, top road)

1/8/10
3 min jog on road
3x back and forth jog
dynamics
3xstride outs
1×19.6 hill ~85% walk back recovery ~2 mins
3×22-23 sec hill
(22.1, 23.5, 23.6)
5 mins rest
2×22-23sec hill
(22.9, 25)
9 min recovery
2×6-8sec hill @85%
(6.5, 8.1)
1:30min jog
dynamic +static stretch

Comments: warm, not hot. Calf felt tight on last short hill so it was done right quad starting to hurt

(7th day grass, gramps hill)

1/9/10

[premium]

premium on February 1, 2010 at 4:20 pm #94241

Yr.2-Week 22

1/10/10
2 min jog
3xstrides
dynamic stretch
3xstrides
3x3x 15-25m on center grass (fall, roll, fall)
2mins rep, 3 mins set rest
2:30mins jog on road
static stretch

Comments: legs getting the broken down fatigued feeling, accels weren’t impressive, mind set was off

1/11/10
3 min jog
dynamic
3 strides
8x6x back and forth ~30m each 73-76% in about 57sec
1:30min rest rep
3 min rest
6xjog, run back in 3 mins
2 min jog
static stretch

Comments: easier than last time but intensity was lower inner thigh/ leg hurt

(center)

1/12/10

1/13/10
3min jog road
dynamic
3xstrider
3x3x20m acc ( fall, fall, roll)
2 min jog
static stretch

(center)

1/14/10

1/15/10
3 min jog on road
dynamic
3xstrides
4×22.5 -23.5 sec hill
(22.9, 23, ?, 22.9
2 min/walk back recovery rep
6:30 min rest set
1x 23.1
3 min rest
1×25.3
2 min jog on road
static stretch

Comments: sun was out, fast work out, still difficult mostly the last reps felt. Control most parts. Calf started acting up in the end faster than previous week maybe because of rest day.

(gramps hill)

1/16/10

[premium]

premium on February 1, 2010 at 4:21 pm #94242

Yr.2-Week 23

1/17/10
2 min jog on road
3 back and forth
dynamic
3xstrides
3x3x20m acc
3 min jog
static stretch

Comments: right thigh acting up

(center)

1/18/10
2 min jog on road
dynamic
8×6 back and forth
1 min rest rep
3mins rest set
6xjog fartlek
2 min jog road
static stretch

(center )

1/19/10
9:02 min run on road/hills
static stretch

Comments: quad had some pain and calf tight

(pass top road)

1/20/10

1/21/10

1/22/10

1/23/10
2x sump perimeter (7 min rest )
(9:02, 9:07)
run moderately fast paced

Comments: 38, real feel lower cold on chest, tight calf hurting quad. 2nd felt better though not as much shock

[premium]

premium on February 1, 2010 at 4:22 pm #94243

Yr.2-Week 24

1/24/10
4 min run on road
2 min + 7min run
5 min jog
4 min jog
static stretch

Comments- 50 real feel 44, quad hurting returning to November state

1/25/10

1/26/10

1/27/10
Slow jog
Dynamic warm up
1200m jog
6:16

Comments: 44 real feel 32.

1/28/10

1/29/10

1/30/10

[premium]

premium on April 4, 2010 at 3:06 pm #96850

out for an indefinite while…physical therapy etc