wed oct 26
800m jog
stretch checks
pre race
grass tempo:
-1000m circuit r: 4’
-2200m circuit r: 4’
-1,1,1
2
1,1,1
1 min jump rope
a. 5x5 bench@185/180
a. 3x8 lat pull down (wide grip)@140/135/130
b. 3x8 each db biceps curls (alt)@40/35
b. 3x8 lateral raise@27.5/25
2 min abs circuit
light stretch
thurs oct 27
800m jog
stretch checks
pre race
grass speed:
-5x70yd 3pt r:5-7’
-1x200m 3pt
50 contacts plyos
2:00 erg warm up
depletion push ups 53,26,20
depletion neutral grip pull ups 18,10,8
curl 21@50#
2x10:
-high cable twists@55
-sit ups@90
-side bends@100
-stomach vacuums
light stretch
fri oct 28
800m jog
stretch checks
pre race
grass tempo:
-3000m ladder
1 min jump rope
3x10 rdl@135#
a. 3x5 squat@315#
a. 3x10 each db single leg calf raise@100# r:4-5’
2x30 each x-band
light stretch & clean catch position holds (just the bar)
notes:
-i was feeling pretty burnt right when i entered the weightroom, ive been working pretty hard this week. i went low volume, but managed to pr on squat (ive never actually put 315 on the bar before)
-i plan on unloading/prepare for novemeber training this upcoming week, i will make a template tomorrow (which i’m taking off)
-i did light hammy work because the 200s have been trashing them
sat oct 30
weigh in -> 148lbs
some microstretching
notes:
-squat volume was good, im feeling little to no doms from them. my hammys are kind of sore though
-after eating as much as i can muster, and lifting six days a week im still stuck under 150 :/, this upcoming month im reducing weekly tempo by ~2000m and spreading it over 4 days instead of three. im continually getting stronger, and i am seeing my muscles tone up, nd gte a bit larger, but i think im burning toom any calories. i literally cant fit any more food in my stomach each day, so maybe reducing excess tempo will help
sun oct 31
4 min jog
stretch checks
pre race
grass tempo:
-1/2 1000m circuit
2 min erg warm up
a. 2x5,1x2.5 bench@180
a. 1x8,1x4 lat pull down (wide grip)@135
b. 1x8,1x4 each db biceps curls (alt)@35
b. 1x8, 1x4 lateral raise@25
1/2 2 min abs circuit
light stretch
notes:
-i begin my unloading week today. i almost feel guilty not working quite as hard for a week, but i think its necessary as i want my last three weeks to be high quality, and i may have been slightly overtraining this last month
mon nov 1
800m jog
stretch checks
pre race
speed:
-3x30m 3 pt relaxed
grass speed:
-1x250m 3 pt relaxed
2:00 erg warm up
1x10:
-each high cable twists@50
-sit ups@85
-each side bends@95
-stomach vacuums
light stretch
notes:
-i meant to use blocks, but my school moved them, so i will have to move a set from the inside storage to the outdoor track container
tues nov 2
4 min jog
stretch checks
pre race
grass tempo:
-1/2 2200m circuit
50 contacts plyos relaxed
2:00 erg warm up
a. 2x3,1x2.5 high pulls@185
a. 1x10,1x5 single leg db calf raise@100 r: 3-4’
b. 2x5,1x2 parallel squat@295
b. 1x10,1x5 rdl@135 r: 3-4’
30 each x-band
wrist stretching
notes:
-im going to practice for power cleans in season, so my high pulls are now up to my sternum as opposed to my belly button (where i was pulling them to before)
-honestly i just choose weights by plating convenience, while making sure not to pr or push the weights too hard
wed nov 3
800m jog
stretch checks
pre race
grass tempo:
-1/2 1000m circuit
2:00 erg warm up
a. 2x5,1x2.5 bench@175
a. 1x8,1x4 lat pull down (wide grip)@135
~150 medball twist throws@15/16
light stretch
notes:
-im going to do medball throws once a week so i can use them inseason, when tempo will be harder to do from a conditioning standpoint as the winter is harsh. i plan on doing a hard isometric core work the day after, so i can cut the low intensity ab circuit i usually do on benching days. in season i will use more low intensity ab work, but id like to work more on ab strength out of season
thurs nov 4
4 min jog
stretch checks
pre race
speed:
-3x30m blocks relaxed r:3’
grass speed:
-1x300m relaxed 3pt
1 min jump rope
2:00 erg warm up
2 each human flags
a. 1x10,1x5 ab rollouts
a. 1x10,1x5 stomach vacuums
1x10:
-db incline bench@60
-one arm row@75
-overhead tri ext@60
-db biceps curls (alt)@30
-lateral raise@20
-incline fly@35
-db shoulder press@35
-seated row@130
-dips@bw
-bentover raise@20
light stretch
notes:
-my first time using blocks, exit angle felt a bit high, but felt more comfortable in them than i expected (havent used blocks since july)
-it was cold and windy today, but since im unloading i wasnt pshing very hard
fri nov 5
800m jog
stretch checks
pre race
grass tempo:
-1/2 2200m circuit
1 min jump rope
a. 2x5,3 high pulls@185
a. 2x10,5 each single leg db calf raises@100
b. 2x6,5 squat@315
b. 2x10,5 rdl@135
1x30 each x-band
wrist mobility
light stretch
notes:
-this marks the end of my unloading week, starting sunday ill be going full steam for 3 weeks then track season starts
sat nov 6
some microstretching
light massage
notes:
-my hammys are sore and the only real hamstring work i did was the 15 reps of rdls at 135, haha. guess when i use good form on em i dont need to go real heavy
-im debating whether to do speed on tomorrow, or monday like i planned, because training time on tuesday may be limited
sun nov 7
800m jog
stretch checks
pre race
grass tempo:
-2200m circuit
2:00 erg warm up
a. 5x5 bench@180/185
a. 3x8 lat pull down (wide grip)@135
b. 3x8 each db biceps curls (alt)@40/35
b. 3x8 lateral raise@25
2 min abs circuit
light stretch
some microstreching (i didnt finish yesterday)
notes:
-i went to the mall yesterday to restock on my supplements, so for the month of november (or at least til thanksgiving) i will be drinking a protein or wegihtgainer/creatine shake and taking a multivit when i wake up, sometimes a creatine shake an hour pre work out or so, and a weightgainer/creatine shake postworkout, then zma before bed. i still have some protein powder left, but im switching to a massgainer because i seem to be stuck at 150 as far as weight, and i think being a little thicker would benefit me. plus having more carbs immediately postworkout should help recovery
mon nov 8
800m jog
stretch checks
pre race
speed:
-3x30m blocks r:3’
grass speed:
-2x70yd 3pt r:7’
-1x300m 3pt r:15’
speed:
-1x250m blocks relaxed
1 min jump rope
a. 3x5 high pulls@185#
a. 3x10 single leg db calf raises@100#
b. 3x5 squat@315#
b. 3x10 rdl@135
c. 2x30 each x-band
c. wrist stretching
light stretch
notes:
-because of limited training time tomorrow, and the fact that lower weights takes me the longest, i switched lower weights to today and my core circuit to tomorrow
-i timed my last 30m blocks. ran a 4.16 (i taped it and a friend used computer software to time me from first movement through crossing the finish). this run didnt feel as good as the second one, but according to the time transferrer i used, that’s like a 6.5h 55m. if im at that point already, im pretty happy, since i want to run a 6.4h (also, i believe at this point last year my partner was handtiming me in the 4.1x-4.2x range, so that means ive improved by probably .2 just over 30!
tues nov 9
800m jog
stretch checks
pre race
grass tempo:
-1000m circuit
100 contacts plyos
2:00 erg warm up
2x10:
-each high cable twists@50#
-sit ups@85#
-side bends@95#
-stomach vacuums
light stretch
notes:
-100 plyos is too many, i usually start seeing a decline in their quality around 50 so i plan on only doing 50 from now on
-doing lower weights and speed in the same day killed me, i will try to not have to double the two again
wed nov 10
800m jog
stretch checks
pre race
grass tempo:
-1000m circuit
2:00 erg warm up
a. 5x5 bench@185/180
a. 3x10 lat pull down@135*/125
2x20:
-each twist medball throws
-each medball side slams
-medball sit up chest pass
light stretch
thurs nov 11
800m jog
stretch checks
pre race
speed:
-5x40m 3pt r:4’
grass speed:
-1x400m 3pt r:15’
speed:
-1x200m 3pt relaxed
human flags (2 holds and 3 reps each)
2x10:
-ab rollouts
-stomach vacuums
2x10:
-db incline bench@60
-each one arm row@70
-overhead tri ext@60
-each db biceps curls (alt)@35
-lateral raise@22.5
-incline flys@35
-db shoulder press@40/35
-seated row@125#
-dips@20#
-bentover raise@22.5/20
lights stretch
notes:
-i wouldve done the 40’s and 200 with blocks, except my hs track had a football game going on, so i didnt have access to blocks. i went to another track and just did 3pt
-the 40s felt shorter than ever! not sure whther this means im running that much faster, or whether im just more relxed, but either is good to me!
fri nov 12
800m jog
stretch checks
pre race
grass tempo:
-2200m circuit
50 contacts plyos
1 min jump rope
a. 3x5 high pulls@185/190
a. 3x10 each single leg db calf raise@100#
b. 3x5 squat@315
b. 3x10 rdl@135#
2x30 each x-band
wrist stretching
light stretch
notes:
-my legs were WASTED. hopefully this means my speed sesh yesterday was very effective
-i notcied my depth was creeping up in squats so i refraned from upping weight and will see where i am at after the first set next squatting day
-hammy soreness was minimal (11/13), just barely felt any, so i think i can increase the rdl weight a bit
-ive stopped listing rest intervals because i simplified and have made them all 3’ except for between speed runs (1’ for every 10m, or 15’ and loss of nausea for longer runs(150m+))
sat nov 13
4:00 jog
stretch checks
pre race
grass tempo:
-1000m circuit
2:00 erg warm up
a. 5x5 bench@185/180/175
a. 3x10 lat pull down (wide grip)@125
b. 3x10 each db biceps curls (alt)@40/35
b. 3x10 lateral raise@25/22.5
2 min abs circuit
light stretch
notes:
-didnt feel awesome in the weightroom, may be a result of this being my usual offday, training earlier in the morning than usual or even lingering tiredness from thursdays workout. the rest of my saturday is to be very low energy, and sunday is off, so hopefully by monday everything will be running smooth again
-rolled my ankle while doing the tempo. feels a little sore, but with 2 days+ rest (the rest of today, sunday and til 2:30 on monday) hopefully a little icing will do the trick
sun nov 14
ankle icing
microstretching
mon nov 15
800m jog
stretch checks
pre race
speed:
-5x60m blocks r:6’
-1x300m blocks
2:00 erg warm up
3 each human flag holds
2x10:
-lat pull down (wide grip)@125
-db shoulder press@40
-each db biceps curls (alt)@35
-lateral raise@22.5
-decline pec flys@35
light stretch
ankle icing
notes:
-volume was a bit much on the speed, i meant to do a 200m on grass, but just didnt have it in me. i also lowered volume in the weightroom
-i taped one of the 60m runs through 55m, so ill have a time to post once i get it (6.93ish 
granted, last year i never ran sub seven in my training runs on the outdoor track, and proceeded to run a 6.92 during my first camera timed run so not sure what to think)