tues nov 23
4 min jog
stretch checks
pre race
grass tempo:
-2200m circuit
50 contacts plyos
4:00 erg warm up
2x10:
-each high cable twists@50#
-sit ups@85#
-each side bends@90#
-stomach vacuums
light stretch
notes:
-had no appetite today :p, hopefully thisll pass
wed nov 24
4 min jog
stretch checks
pre race
grass tempo:
-1000m circuit
2:00 erg warm up
a. 5x5 bench@185/180/175
a. 5x5 bb bentover row@145/150
2x10:
-lat pull down (wide grip)@125
-db shoulder press@45
-db biceps curls (alt)@35#
-lateral raise@22.5
-decline pec flys@35/40
2 min abs circuit
light stretch
ankle icing
light massage
notes:
-appetite was a little better today, did not have a good day tuesday, so by tomorrow my eating should be fine again
-decent amount of oblique doms, slightly bothersome while benching
thurs nov 25
800m jog
stretch checks
pre race
speed:
-5x10m blocks r:1’
-1x200m flying start r:15’
-1x400m flying start@~60s
2x6 squat@275#
light stretch
ankle self massage
notes:
-the gym i used closed early for thanksgiving. probably actually a good thing because this was a very high volume running day for me so taking weights easy was necessary
-it was very cold and windy today, so my 400 time was crap, and it didnt even feel so great so im not going to worry about it. i didnt get a time on the 200, but it felt the fastest any of them has felt so far
-when doing blocks i adjusted my blocks to a steeper starting angle and surprisingly this fixed some of the flaws ive been having. go figure, its usually the opposite
-some pectoral soreness today, funny how a submax 5x5 makes me much more sore than a max 3x8, when its only one rep more
fri nov 26
4 min jog
stretch checks
pre race
grass tempo:
-1000m circuit
50 contacts plyos
1 min jump rope
3x5,3,3 human flags
a. 5x5 bench@185/180/175
a. 5x5 bentover bb row@145/150
2x10:
-lat pull down (wide grip)@125#
-db shoulder press@45/50
-each db biceps curls (alt)@40
-lateral raise@22.5
-decline pec flys@40
2 min abs circuit
light stretch
notes:
-legs felt fatigued, but no soreness
-chest was still a little sore from wednesday, but i probably wont be benching for a week now so im not going to worry about it
sat nov 27
3x10 stomach vacuums
light ankle self massage
sun nov 28
800m jog
stretch checks
pre race
speed:
-1x55m r:10’
-1x300m (42s)
1 min jump rope
a. 3x3 power clean@175/180
a. 100 medball throws
b. 2x6 squat@300#
b. 2x10 each single leg db calf raise@85/95#
c. 1x10 ab rollouts
c. 2x10 rev hyper@50#
c. 2x20 each x-band
light stretch
some microstretching
ankle self-massage
notes:
-it was frigid (~freezing) and very windy today while running. i made it through the 300 without dying which was a good sign, though my time was a crawl. i assume running in the warmer less windy indoors, and with a little competition, i should start my 300 at least sub 40
-track starts tomorrow with “hell week” which kicks off my school’s track season by essentially forcing every athlete to do calesthenics to “get in shape.” honestly its a huge waste of time esp for hard-hainer sprinters like myself, but to show some dedication to the team i wil participate. i am in good enough shape that it should be a breeze if i dont push it too hard, and will act as a high volume low intensity week. hopefully it can help cure some of my suspected overtraining
-i plan to stop taking supplements for heel week (zma, multi vit, creatine, protein powder, weight gainer powder) just because itll give my body a break from the stuff so i can start really feeling the effects again once i start actually training
mon nov 29
weigh in -> 148
sick 
notes:
-had diarhea for a couple hours before weighing in, and scale was flipping back and forth between 148 & 149. i think if i had been healthy, then i wouldve been at 150 without the dehydration
-minor gluteal and biceps (?) soreness upon waking
-as track has begun i thought id set my goals for the season:
time based:
-55m 6.4h,6.69 FAT
-300m 37.9h, 36.59 FAT
-4x200m split <25.0 each meet flat track, 21.9 at reggie
general:
-slowest 55m of this year equal to my fastest of last year (no races slower than 6.7h/6.92 FAT)
-keep BW over 140
-keep squat over 300
-keep bench over 200
-no injuries
tues nov 30
“hell week”
notes:
-despite the name, “hell week” is actually very easy, just the general conditioning of many of the kids on my track team is very poor, and they try very hard, so for them its hell
-still a little sick today, but feeling much better. i could eat much better and felt good enough to do some light exercise
-hell week ends on thursday, so im thinking about doing light weights and some tempo on friday (this is the day events are introduced, but as a sr i alredy know what events i run, so its essentially a waste of time, i will probably get some therapy from the trainer for my ankle which is still a little bothersome, my hips which still have a clicking problem and my pcl knee, which still has problems that spring up time and again. nothing thats worried me, just i think itd be beneficial for me, and itll allow me to be fresher for actual training
wed dec 1
“hell week”
thurs dec 2
school weight program (recovery)
ladder drills
indoor track tempo:
-2x200m r:200m walk
2 suicides (50ft,100ft,200ft)
notes:
-the school’s weightroom is not made for me at all, there are no rest periods, we do it before running, distance runners and sprinters do the same thing, and every good sprinter that my school has had that did it blew out some part of their posterior chain. i did all lifts very very submax for recovery purposes as im taking this week off
-i hate ladder drills, and plan not on doing them again, just the team did them and im off this week so i said why not?
-i ran the suicides very slowly, since the risk of injury is much too high with them
i plan on doing the “bike workout” from the cf store tomorrow
fri dec 3
ankle exercises
cf store bike workout (30 lb arm pulls, 5 lb medball, warm ups on erg)
5x3 human flags
3x8 upper body circuit r:3’
light stretch
ankle icing
ankle self massage
notes:
-meant for rest to be 4’ for the circuit
fri dec 3
ankle exercises
cf store bike workout (30 lb arm pulls, 5 lb medball, warm ups on erg)
5x3 human flags
3x8 upper body circuit r:3’
light stretch
ankle icing
ankle self massage
notes:
-meant for rest to be 4’ for the circuit
-had some hammy doms today, probably from the zercher good mornings yesterday. the hammy stuff always hits me hard, i think i used less than 100lbs on them
sat dec 4
snowboarding
notes:
-no chairlift where i went snwboarding, so plenty of hiking, thats why i included it
-no more hammy soreness, hope this is a good sign for the bike workout workng well for me!
-some upper body soreness today
sun dec 5
weigh in ->147
snowboarding
800m jog
stretch checks
pre race
speed:
3x10m blocks r:~2’
3x15yd fly r:~3’
1x400m fly r:10’
25 contacts plyos
2’ erg warm up
1’ jump rope
a. 3x3 bench@190/195/200*
a. 3x3 power clean@175
b. 3x8 each db single leg calf raise@95#
b. 2x6 parallel squat@300*
c. 3x8 rev hyper@50#
c. 3x3 bentover bb row@150/155
d. 2x20 x-band
d. 2 min abs circuit
hurdle drills
light stretch
ankle icing
some microstretching
ankle self-massage
notes:
-lift worked today while snowboarding, not so triing this time
-legs felt very very fresh at the beginning of the workout, ive almost forgotten how this feels, haha
-at track camp they told me that some sprinters do hurdle drills to work on their hip mobility, which i could use more of, i plan to implement some into my inseason schedule
-i dropped some weight, no surprise though since i layed off the creatine and weight gainer, and lifted less with more cardio than normal. i should gain it back quick
-unmarked rest periods are now 4’
mon dec 6
ankle exercises
cf store “bike workout” (50lb db, 12lb medball)
hurdle drills
2x100 medball throws
light stretch
ankle icing
ankle self-massage
notes:
-major quad doms, hopefully the bike tempo works its magic again, though i am planning on running more tempo tomorrow so as long as by wed im good i guess its no big deal
tues dec 7
800m jog
stretch checks
pre race
grass tempo:
-1000m tempo r: extra long walk
-1,2,1,1
2:00 erg warm up
a. 4x3 bench@185/190/200/205*
a. 4x3 bentover bb row@155/160
b. 3x8 upper body circuit
2 min abs circuit
light stretch
ankle icing
ankle self-massage
notes:
-i would like to do some controlled speedwork to prep for my 300 on saturday, but well see if my coach will allow this to happen. my coach is not a big fan of specific speedwork using primarily low intensity drills and intensive tempo, but i think speedwork will definitely benefit me
wed dec 8
4 min ellyptical warm up
stretch checks
pre race
speed:
-1x300m@~40s
ankle exercises
fast tempo:
-75,150,300,150,75 r:walk what i ran
2:00 erg warm up
3x3 power clean@165/175/185
3x8 each db single leg calf raise@90
2x6 parallel squat@285
2x100 medball twist throws
light stretch
ankle icing
notes:
-the 300 was run on a 150m rubber track. the first 150 felt very very good, last 75m not so much. my stopwatch malfunctioned so i couldnt stop it til a while after i stopped running, but it was at 43 when i stopped it. i think it was about 3 sec from when i passed the finish line, but i guess it doesnt really matter, point is i ran it as fast as i could. teammates thought it looked much faster than ive run in the past
-fast tempo was with the team, i ran it in trainers and was suppose to be done at 80% max speed for the distance
thurs dec 9
4" jog
stretch checks
pre race
marching a’s 3x30m@30" r: wb (grass)
300 low int plyos
bike workout (only first set)
3 each human flags
8 ab rollouts
8 stomach vacuums
20 each x-band
a few hurdle drills
light stretch
ankle icing
notes:
-meet on sat is cancelled, i will run a sim-meet on my own sat or sunday (next meet not til wed)
-i was accepted early decision into cornell university today. i would love to run track for them, but as a d1 i need to run some pretty good times this year to be able to walk on
fri dec 10
2’ jump rope
stretch checks
part of pre race
bike workout (2nd set)
a. 3x3 becnh@185/195/205*
a. 3x3 bentover bb row@145/155/165
3xupper body circuit
2 min abs circuit
light stretch
sat dec 11
snowboarding
800m jog
stretch checks
pre race
speed:
-3x30m blocks r:3’
-1x300m 3pt@42"
25 contacts plyos
1’ jump rope
a. 3x3 power clean@165/175/185*
a. hurdle drills
b. 3x8 db single leg calf raise@95/100
b. 2x6 squat@285/300#
c. 3x8 rev hyper@50/55/60
c. 2x20 x-band
light stretch
ankle icing
ankle self-massage
notes:
-i learned how to do a cartwheel while on my snowboard, surprisingly i felt this a lot in my obliques and back so i thought id mark it down
-the meet my team pulled out of still went on, i probably couldve won the 300m, no one went sub 40h. one kid ran 6.4h and another 6.5h in the 55, but one will probably switch to hurdles midseason, the other, damn, thats a .2 drop for him since last year, and its the first race of the year, hopefully it was a mistime, haha
-my 300 wasnt fast becuase i was kind of tired from the day and the 30s, plus i paced poorly because my first 100 shouldve been much faster