sun aug 3
800m jog
stretch checks
pre race
grass speed:
-2x5x30m push up starts r:3’,7’
-2x4x20m flys r:2’,6’
1 min jump rope
a. 5x5 bench@170#
a. 4x8 lat pull downs (wide grip)@125 r:3-4’
b. 3x8 db biceps curls (alt)@40
b. 3x8 lateral raise@22.5 r:2-3’
2 min abs circuit
light stretch
notes:
-my acceleration position is slowly improving in the push ups starts. my heel recovery is low again and my contact time for the first couple strides is lengthening out again. i need to concentrate on hitting triple ext and maintaing a staright back still
-during tope speed my hip height isnt great, but i belive that once i get on the much harder track surface it will be much better than it is on the somewhat soft grass surface i ran on today. i have been working on posterior tilit of the hips while at top speed, so now i can cue stepping down and the stretch reflex is taking care of making my knees “hit th top”