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’
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
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
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
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
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
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
notes:
-my neck is very stiff today, i think from falling on my snowboard, thats why once my season gets running i won’t go so frequently
-some outer hammy doms
-on my weigh in the scale fluctuated from 148-150, but i usually mark down what ever is the first weight to show up two weigh ins in a row (electronic scale). ive never seen the scale hit 150 before (for morning weigh ins) so thats a positive sign that im certaintly not dropping wieght yet, as last track season i dropped weight like a rock, and i think i suffered from losing so much strength and muscle mass
4’ jog
stretch checks
pre race
grass tempo:
-1000m circuit r:short walk
-1,2,1,1
3x30s marching a’s r: wb
jump rope and erg
a. 3x3 each human flasg (hold last reps)
a. 3x8 stomach vacuums (hold last reps)
3x8 ab rollouts
light stretch
ankle icing
ankle self-massage
notes:
-i talked to the coach and for my race on wednesday i will be running the 300 and 4x4 relay. should be hell but i think it will be good for me from a training perspective
-hammy still a bit sore, but felt much better after tempo
-im in contact with my college’s coach, pretty much comes down to running some good times this fall and spring for me to be running track next year! i wouldnt be very good on their team bc they are d1, but id love to continue my track career for at least another 4 years
800m jog
stretch checks
pre race
a. 3x3 bench@185/195/205
a. 3x3 bentover bb row@145/155/165#
2 practice 4x4 handoffs
blocks practice
2x8 upper body circuit
100 medball throws
light stretch
ankle icing
ankle self-massage
notes:
-im planning on training through meets, itf the meet tomorrow were that important, yeah, i wouldnt be lifting the day before it
-last year every time i did blocks practice with this coach at my school i always had a nasty start. i won’t actually be using blocks tomorrow, but i thought i shouldnt mess with my pre meet routine
-goals for tomorrow’s meet (150m flat rubber track)
300 - 38.2s
4x400 split - 60s
-i talked more to my future college’s track coach and he will be giving me their team program to do over the summer. my times this year are very important to see where i stand against the other incoming kids, but everyone on the team apparently has to make it through screening in october to make sure he likes what he sees before officially adding the roster. it’d be very nice if i could just run fast enough not to worry about training over the summer to be cut in the fall. sub 11.00 100 please!
first meet (150m rubber flat track)
-55m ->6.8h
-300m ->39.7h
2 min abs circuit
notes:
-i think my meet really suffered because my coach switched my events last minute so that i could swing the scoring system and possibly help our team pull off a win. i did win both my events, but i really was not mentally prepared to run the 55m, and i think this really took its toll on both my times. last year i opened up with a 6.9h in the 55 with a race i thought i did okay in, so at least i ran a faster time with a worse race
-the bright side of this meet is that there were major flaws in the way i ran both races, which i guess is expected as a first meet since last winter. this means that i have room to improve because have something obvious to fix:
55m: -bad rt, hip height too high at the beginning
-last 10m or so my stride got demolished, not sure what happened, i think when i passed a competitor i began to tighten up
300m: -overstrode badly last 150m
-too much high speed warming up, felt pretty fatigued and had trouble running fast for even the first 150m
notes:
-doms in my pecs, upper hammys, core and lower glutes today. i have a meet on saturday so i went easy on the weights. i will lift heavy after the meet on saturday since i have a bit of a break afterwards
-i think my warm up used too much high effort sprints without enough low intensity volume, as during my meet i felt pretty fatigued. i added more volume, and less full speed running in my pre race routine. usually my second full speed run feels the best so preferably i want to be feeling at my peak for my race, not early in my warm up
-i found out today that i was performing marching a’s wrong, i was raising my knee too early in them. i will fix this
4’ jog
stretch checks
pre race
practice handoffs
block work
a. 3x3 bench@185/195/205*
a. 3x3 bentover bb row@150/160/170
3x8 upper body circuit
2 min abs circuit
light stretch
ankle icing
notes:
-blocks felt pretty good today, i think i was overthinking and just need to run fast
-meet tomorrow in the reggie lewis center in boston (200m banked mondo). i am running the 300m and the 4x200m. i would like to run 37.94 in the 300 and in the 22s for my 200 split
1’ erg warm up
jump rope
a. 3x3 pwer clean@150/155/185*
a. hurdle drills
b. 3x8 each single leg db calf raises@100
b. 2x6 squat@300
c. 3x8 rev hyper@50/55/70*
c. 2x100 medball throws@15/16
light stretch
notes:
-some hip tightness after the workout, felt better as i did exercise so i assume its not an injury
-in both the 2 and 3 i got stuck behind someone at some point, so my times couldve been a bit better. in the 300m my first 50m or so were fast, but then i died out pretty fast. i realized that my stride length has much deleted since the past so for the 200 i went back to thinking about openng my stride a bit and it felt much better. i think i wouldve had one of my best splits ever had i not had to avoid a colision and then got stuck behind another kid. i think the fact that my stride got smaller has made lasting for the 300 more difficult for me because i had to increase how many steps i took. hopefully i solved a problem and will see my times drop
-i did some marching as and i corrected the timing of my knee lift in them (i saw bolt doing them in a video posted in some recent thread)
hip & ankle icing and self-massage
some microstretching
notes:
-hip still kind of sore, most of the sorness in the joint is gone, but now i feel a more doms like feeling near the front of my hip and my hip bone even feels a little sensitive. i’ll take it easy on monday and will go from there
4’ jog
stretch checks
grass tempo:
-1000m circuit
-1,2,1,1
erg warm up
a. 3x3 bench@185/195/205*
a. 3x3 bentover bb row@165/170/175
a. 3x30" marching a’s
3x8 upper body circuit
2 min abs circuit
notes:
-my teams workouts concentrate very heavily on int tempo, and i decided that a little wouldnt kill me, and since my last two training sessions were low volume high int (meets) thats a lower intensity but higher volume speed day might actually fit well. it did rape my weightroom though, and my plyos would probably relatively crappy
2:00 erg warm up
3x3 each, hold the last human flags
a. 3x10 ab rollouts
a. 3x10 stomach vacuums
light stretch
ankle and hip icing
notes:
-it was snowing somewhat heavily whle i ran today, but i had enough grass that it was too slippery, so i thought while i could id try to stay outside
-some hip and back soreness today, no surprise though
4’ erg warm up
stretch checks
a. 3x3 bench@185/195/205
a. 3x3 bentover bb row@155/165/175
3x8 upper body circuit
2 min abs circuit
cf bike workout
light stretch
100 low int plyos
notes:
-some abdominal soreness, rollouts always do that to me
erg warm up
jump rope
5 broad jumps
5x5 hurdle hops
5 verticals
5 depth jumps (small knee angle)
3x1 standing triple
1 vertical with run in
a. 3x3 power clean@165/175/185
a. 2 hurdle drill sets
b. 3x8 each single leg db calf raise@100
b. 2x6 squat@300
c. 1x8 rev hyper@70
c. 1x100 medball twist throws
ankle and hip icing
light stretch
notes:
-had to run outside today, there was still some snow on the track, but i shoveled off the heavy areas that i needed to run through. spikes handled thin powder fine
-top speed in the 75’s felt pretty good, my knee lift seems to have improved
-abs and right hip still a bit sore