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
sun dec 12
weigh in ->148
ankle icing
some microstretching
ankle self-massage
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
mon dec 13
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
tues dec 14
ankle exercises
800m jog
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!
wed dec 15
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
thurs dec 16
4’ jog
stretch checks
new pre race
grass tempo:
-1000m circuit
-1,2,1,1
2:00 erg warm up
jump rope
2x6 squat@285# r:4’
hurdle mobility drills
100 medball twist throws
bw calf raises, full flex
light stretch
ankle self-massage
ankle icing
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
fri dec 17
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
sat dec 18
meet:
300m -> 38.70
4x200m -> split 23.7h
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)
sun dec 19
weigh in -> 148 lbs
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
mon dec 20
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
light stretch
ankle and hip icing
tues dec 21
team warm up
ankle exercises
int tempo:
-7x200m@25-28,29" r:150m walk
5x5 hurdle hops
5 verticals
5 broad jumps
hurdle drills
2x6 squat@285/275
100 medball twist throws
ankle and hip icing
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
wed dec 22
4’ jog
stretch checks
grass/snow tempo:
-1000m circuit
-1,2,1,1
3x30" marching a’s
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
thurs dec 23
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
fri dec 24
800m jog
stretch checks
speed:
-5x10m blocks r:1’
-2x75m blocks r:7.5’
-1x200m flying start
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
sat dec 25
some microstretching
ankle/hip icing
ankle/hip self-massage
notes:
-i seem to be adding bulk, but we will see when i weigh in tomorrow if the scale agrees
-i got the book “jumping into plyometrics” by chu for xmas today so maybe now ill know what im doing with plyos, esp bc with snowfall they may have to become a bigger part of my program as the season goes on and i cant get out of the house (which limits me to an ellyptical, a medball but no wall and a swissball, and some resistance bands). i also got a book on weight training for track and field which will be nice because they have lots of example set ups in it, with weekly progressions
sun dec 26
800m jog
stretch checks
grass tempo:
-1000m circuit
-1,2,1,1
2:00 erg warm up
jump rope
3x3 each human flags (hold last rep)
a. 3x3 bench@185/195/205
a. 3x3 bentover bb row@155/165/175
3x8 upper body circuit
2 min abs circuit
light stretch
ankle/hip self-massage
mon dec 27
weigh in -> 151 lbs
snowboarding
a. 3x8 ab rollouts
a. 3x8 stomach vacuums
cf store bike workout, 1st set (except the intervals were done on ellyptical)
3 3 pt blast outs
100 low contact plyos
light stretch
notes:
-i am running a meet tomorrow at the reggie lewis center. the 300, ill set my goal at 37.94 since thats the state qualifying time
-i put on 3 lbs in this one week, and i did notice i looked a bit bulkier. not sure why this happened, but looks like muscle weight to me, so i’m not going to worry about it unless this trend continues into the championship meets
tues dec 28
meet:
-300m@39.12 s 
2’ erg warm up
a. 3 hurdle drills circuit
a. 2x100 medball throws
light stretch
ankle self-massage
notes:
-i caught tape of the video and my form actually looked pretty good, n a couple stride i overstrode a bit, but my knee and hip height were both excellent, and so was my stride length. my father said it looked a little funny, but i think hes just not used to seeing submax sprinting since he usually has only seen me run the 55
-my time wouldve been much better had i not been blocked out of lane 1 and ended up running the whole race in lane 2 or further out. i dont think 37s wouldve been unreasonable had i not had lane problems, so as far as the stimulus from the race goes, i still ran it pretty fast, just i ran over 300m hence a poor time
-i am running the 55 and the 4x200 tomorrow. i would like to run 6.89 for the 55 and 22.9h split for the 4x2. i set not too lofty goals because the timing is unfortunate as i just raced today. a 6.94 would qualify me for states, but id like to see me in at least the 6.8s and a 22.9 split for the 4x2 would be a pr for me
Wed dec 29
Meet:
-55 6.94
-4x2 split 24.1
Jump rope
3x3 power clean@165/175/185
2x6 parallel squat@300
A. 3x8 rev hyper@70
A. 3x8 each single leg calf raise@100
Light sretch
Notes:
-terrible start in the 55 again, las ten meters so so again. I think with weights unloading my top speed should be freed up
-lots of weaving and rung in Lane 2 for my 200 split, plus I could feel the 300 from yesterday and the 55 tskingits toll