1/20
warm up
55m dash -> 6.8h 
300m -> 39.6h
(150m flat, rubber track)
notes:
-mightve over done reaction drills before the 55
-first 10m of 55 felt good, but never got good hip height and stride rate felt slow
-observers point out that in my 300 i run it kind of backwards, my second lap is much faster than my first and i guess there is notciable pick up, i dont purposely do this, but ill try to pace it correctly next time
1/21
light warm up
A. Cleans 5x1(145 lbs)
A. Bench 5x8,7(150 lbs),5(155 lbs),3,2(160 lbs)
B. Squats 5x3(225 lbs)
B. Lat Pull Downs (wide grip) 3x10,8,6(140 lbs)
B. DB Shrugs 2x10,8(65 lbs)
C. One leg Calf Raisers 3x10,8,6(70 lbs)
C. DB Bicep curls 3x10,8,6(30 lbs)
C. DB Shrugs 1x6(65 lbs)
D. 300 reps abs/core
(school weight room)
static stretching
notes:
-went light on the legs, i feel like i might be over-racing, so ill try to take some workload off em
-got back too late after the meet to stretch yesterday
-the usual 3 min rest between exercises using the same muscles
1/22
light warm up
5x30m fly (~85%)
3x150m@ 75%
notes:
-i am running Sprint med on sunday, so the 5x30m was me practicing handoffs to the 400m runner
1/23
weigh in -> 136 lbs
(pre meet day)
warm up
some light plyos
some light baseball swings
notes:
-MSTCA states relays tommorrow, running 200’s in the 4x2 and SMR, goal->split 23.3 or under in both
I found it interesting you combine track and baseball. I’ll probably be doing something similar this next year. I’ll probably be playing baseball games most weekends I don’t have a track meet during track season. Do you train both things at the same time, or when baseball starts you drop track altogether? Because I saw you had some BP during track season.
I wouldn’t think combining both would be a problem, and I think baseball might even help in the core strength department and accel. development (in particular if you play outfield you do short max sprints constantly during a game or practice).
Best of luck in your upcoming meets.
Thanks dude! And during the past two years I have limited my baseball during the winter to cage sessions once or twice a week, but during baseball i pretty much have dropped speed training all together my coach is more into fitness than improving speed, so he tends to have us run repeats or distance runs (though i wish we had a speed program in place…)
this year, i am hoping to do somewhat of a GPP during summer baseball. and during track season i count the hitting sessions as a core workout.
1/24
warm up
SMR (split (200m) -> 23.7)
4x200m (split -> 23.5 :/)
(RLTAC 200m banked, mondo track)
DB Bench Press 5x12,11,10,8,6@50 lbs
DB Shrugs 3x10,10,8@50 lbs
Bicep Curls 3x10,8,6@ 30 lbs
Lat Pull downs 3x10,8,8
Bentover raise 3x10,8,8@ 15 lbs
45* Shoulder raises (thumbs up) 3x10,8,6@ 20 lbs
Leg Press 5x5
One-arm snatches 5x3 each@ 50 lbs
Calf jumps 3x20,15,10@ 50 lbs in each hand
300 reps abs/core
(weight room of near apartment complex)
static stretching
notes:
-i took the SMR leg real easy because our top 800 guy sat out, so i already knew we wouldnt put up a spectacular time
-in the 4x2, i got passed by a rival, but when i finished i still didnt feel tired. i think im not pushing hard enough out of the gate
-i feel like i should be able to run faster, but my body wont let me… if that makes sense. i wasnt tired after either 200 and i felt noticiable pick ups in stride rate at about 100m, maybe its some kind of mental thing i need to workout
-some machines i used dint have weights listed, but numbers, so im not sure what say, an 8 translated to (trust me, for the machine i did it wasnt 80 lbs)
-not sure of the order i lifted, but 3 min rest between exercises using the same muscles
-heaviest dumbell in the place was 50 lbs, and there were no cages or barbells, so i had to work with what i had…
-HUGE hamstring cramp right at the end of working out, will ice it tonite
1/25
light warm up
3x150m@75%
6x75m@75%
iced the hammy
30 min BP session
notes:
-hammy wasn’t sore today so the cramp must’ve not been too serious, i just iced it to be on the safe side
1/26
1 mi jog
light warm up
did some rolling
notes:
-i have a meet tomoro but im taking it easy and treating it as a workout, so i took today off more or less
-wouldve dropped the mi jog cept its team tradition to do it before meets
-goals for tomoro -> 55m 6.6h-6.8h (whatever happens happens, i’ll treat it as a light speed day)
1/27
warm up
55m dash -> 6.8h
(rubber track, no spikes)
A. Clean 5x2,2,2,1,1@145 lbs
A. Bench 5x6,5,5,4,4@160 lbs
B. Squat 5x4,4,3,3,3@235 lbs
B. Cable Crossovers (lower pec) 3x10,8,8@50 lbs each arm
B. Cable Rows 3x10,8,8@140 lbs
C. Military DB Press 3x10,8,8@30 lbs
C. One leg calf raisers 3x10,8,6@70 lbs
C. DB Shrugs 3x12,10,10@60 lbs
D. Barbell Bicep Curls 3x10,8,6@60 lbs
D. Tricep Ext. 3x10,8,8@110 lbs
D. DB Bicep curls 1x10@25 lbs
E. 300 reps abs/core
(school’s weightroom)
notes:
-my dad had me at 6.57h for the 55m, and based off how far ahead i came of second place, i have reason to believe that i ran a btter race than 6.8h
-i tried running purely relaxed for the race, it felt good, top speed felt fantastic
1/28
light warm up
“sprinter’s mile” (1500+m of tempo with some bw circuits in between
400 reps abs/core
static stretching
notes:
-biceps, inner thighs and upper pecs mega sore
1/29
pre-meet day
warm up
2x10m three point starts
1xtop speed flye
icing and stretching and rolling quad
notes:
-goal for tomoro -> 37.94 FAT 300m
-felt some numbness in my quad, trainer says to ice it and stretch
1/30
light warm up
300m -> 38.23 FAT (yuck)
(150m banked mondo track@ RLTAC)
A. Clean 5x1@145 lbs
A. Lat Pull Downs 3x8@110 lbs,6,4@120 lbs
B. Squat 5x3@ 225 lbs
B. Bicep Curls 3x10@30 lbs
C. Bench Press 5x6,4,4,3,3@160 lbs
D. Shoulder Side Raises 3x10,8,8@18 lbs
D.Barbell Shrugs 3x10@115 lbs,8@120 lbs,8@125 lbs
E. 200 reps abs/core
static stretching
notes:
-had extreme naseu both last nite and after the 300m, was in a hot tub for over an hour yesterday, may have thrown off my systems
-pacing is still horrendous in the 300m, i negative split by almost 2 sec in the 150m’s, any tips on pacing a 300?
-most kids see about a 2 sec drop from their flat track time to the banked mondo, which wouldda put me at 37.6x, but i guess you just dont have it everyday
1/31
weigh in -> 136 lbs
notes:
-still a little stomach discomfort, but not nearly as bad as Friday night and Sat
-weight probably wouldve been heavier, but the combo of not eating much from naseua, losing water weight from warming up for the race yesterday and being dehyrated from throwing up probbly knocked my weight down at least 1-2 lbs
2/1
light warm up
1x150m@70%
bike for 15 min
30 min BP session
notes:
-stomach felt awful today, body felt a bit fatigued
-couldnt handle the running because the bouncing was making my stomach hurt
-since the rest of me feels fine, I’m going to say that whatever ive got is just some minor stomach bug, and the weakness is probably just a result of not being able to eat well for the last couple days… I will try to run easy again tomoro and hopefully will be able to have a light speed day and some weights on wednesday
2/2
took today off, did some walking on a treadmill
notes:
-naseua is gone, but still can’t eat well :/, muscles feel weak/tired
-will def do upperbody lifting tomoro, will try some submax speed work and if it feels alright, some light weights
2/3
warm up
3x30m blocks
1x150m submax
A. Bench 3x2,2,1@175 lbs
A. Pull ups 3x10
B. Cable cross overs (lower pecs) 3x10,8,8@50 lbs
B. Bentover raise 3x10,8,8@15 lbs
C. DB Shrugs 3x8,6,4@65 lbs
C. Tricep Ext. 3x10,8,8@110 lbs
C. Bicep Curl 3x8,6,4@35 lbs
100 reps abs/core
notes:
-muscularly i felt very weak today, but i wanted to run somewhat close to full speed so i didnt take a full week off from sprinting all together
-appetite is back! hopefully a good sign for my stomach bug or whatever, hopefully the “weak” feeling will go away with a restoration of my normal meal pattern
-gonna take it real light tomoro and friday, i’d like to run a good time on saturday and get over my sickness ASAP!
2/4
light warm up
4 min erg
500 reps abs/core
1 min bike
notes:
-ate a full breakfast, small lunch and complete dinner with some snacks in between, appetite is back and muscle “weakness” seems to be gone, both good signs
-legs were strangely sore from the light speed session i did yesterday, hopefully that means my session was pretty effective and as long as theyre fresh for saturday i guess the soreness shouldnt really be much of a concern
2/5
warm up
iced knee
notes:
-dairy is still not agreeing with me, so my diet is still a bit altered but at least i can eat my fill with other stuff
-will be running 55m trials and finals along with 300m tomoro (goals 55m-6.84 FAT, 300m 38.99 FAT)
2/6
(league meet)
warm up
55m dash -> 7.01 FAT, 7.07 FAT
300m -> 39.48 FAT
(150m rubber flat track)
A. DB One arm snatch 5x3 each@50 lbs
A. Bench Press Machine 2x8,6
A. DB Pec Pinches 3x10@25 lbs,8,6@30 lbs
B. Leg Press 5x4,4,3,3,3
B. Lat Pull Down machine (wide grip) 3x8,6,6
B. DB Shoulder Press 3x10,8@35 lbs,6@40 lbs
B. DB Calf Raise 3x10,8,8 each@100 lbs
C. DB Bicep Curls 3x8,6,6@35 lbs
C. DB Shoulder Side Raise 3x8,6,6@20 lbs
D. 100 reps abs/core
(friends apartment complex weightroom)
static stretching
notes:
-though i pr’d in the 300, my negative splitting problem was still apparent. i wont run the 300 again til next year, so ill have the whole fall spp to work on it i guess…
-ran real slow today, not sure why, these 55m races were my slowest of the year :/, not sure whether to contribute this to my being sick earlier this week, or whether somethings gone wrong with the program me and my friend did (both our times have gotten slower)
-start was bad in the 7.01, start was good in the 7.07, go figure