26 Weeks to Glory

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121

2/16/05
Week-11 Wedsnday
Workout: 800m jog, light stretches, 15 min jog, 7-8 40m strides in spikes (on longjump runway) 20 min jog, more stretching, hot suana-like shower w/cool finish, foam roller hammy & calves.

Just did a couple strides today to break in my spikes. Adistar MD3, oh yeah baby… sweet cerulian blue with little pink/blue shiny rainbow stripes. My hammy felt perfectly normal during the 99.9% of the workout today… the last bit of my cooldown it felt a bit “funny” didn’t hurt a bit, though. Going to bring the roller with me to Idaho. Got to go pack, plane leaves at 9 AM tommorrow.

Workout Meterage
4000
Weekly Meterage
15700

122

Agree with all that.

When did you get the roller? they are good eh? :smiley:

The sprint coach is skeptical of CFTS? :rolleyes:

So I should be depressed seeing as my log only has 6.81 V/pp? :frowning:

123

2/17/05
Week-11 Thursday: Simplot Indoor Games, Day 1
Workout: 20 mins jog, 15min fartleck in spikes on track, 20 mins jog, stretching, roller (water bottle), warm shower.

Today the track was pretty much open. There we some mile and 2mile trials later in the day, but who cares about those races :stuck_out_tongue: I did some strides, race pace stuff, faster than race pace, etc etc without stopping. Walked a bit, but didn’t stop. Man, the plywood was really grippy.
We stayed in the empty ISU dorms… I ate dorm food too. Wow, I’m so not impressed. The beds sucked, the sheets and blankets were woefully inadequate for the -8 degree Pocatello nights, and I forgot my soap, so I had to was myself w/shampoo. And the food, well… the dorm food kind of falls under the catagory of, Only-Tastes-Edible-Because-I’m-Hungry.

Workout Meterage:
8000 (mostly jogging)
Weekly Meterage
23700

124

2/18/05
Week-11 Friday: Simplot Indoor Games, Day 2 (prelims)
(Tripple-Phase Pre-race) First Phase: 5 hours prior to race, 10 mins jogging, light calf/shin massage; Second Phase: 2 hours prior to race, 20 min jogging, stretching, 5 mins jogging; Third Phase: 30 mins prior to race, 8 mins jogging, 6-7 40-60m strides, A/B Skips, highkneebuttkickers, light calve stretches (kinda tight)

Race: 800m, 26.4-8, 1:00, 1:35, 2:11.5
… I went out too fast, misjudged the gun, misjudged my own speed, misjudged the effect the altitude would have on me, misjudged my fitness level, yah. Worst race ever.

My warmup, which I have quite proudly and single-handedly compilated, is going to be published in my first book, it’ Coach A) told me to wake up first thing in the morning or 5-6 hours before my race and just run for about 10-15 minutes to get my metabolism running; Coach B) Told me to avoid stretching immediately before a race because “long slow static movements inherint in stretching do not prepare a runner for the intense speeds of a race”; and of course I don’t like the idea of running for 15-20 minutes immediately prior to a race, so I did 15-20 minutes 2 hours prior to my race, and it only took 7-8 minutes of light jogging to get sweating again.

Edit: You can ignore these tidbits I wil hopefully remember the details later with these ques Dance(black hair, army of b@tchs, 2-step girl) Pre-race:Gabbie from Wyoming, Poker Night, Foozball, Wariner’s a punk, Lost my bag

Workout Meterage
8000
Weekly Meterage
31700

125

2/19/05
Week-11 Saturday: Simplot Indoor Games, Day 3 (Finals)
… No Triple-Phase Pre-Race warmup thingeymadoohicky… I woke up at 7:20, with my race at 10:45, So I only did the last 2 phases of my patented warmup.
Race: 4x800, 30.1-4, 1:00, 1:34 2:04, Slacked my third lap, but I wasn’t exactly pushing the entire race. I am pretty happy that i had a decent race. The fact that I finished in a 2:04, and was barely tired helped me understand what kind of shape I ACTUALLy was in. Rigo ran 2:08, Ivan ran 2:12 (hurt ankle) and Keli ran a crazy ass 1:59… I hate and love that guy at the same time :stuck_out_tongue:

Edit: oh yah, and I got/have a massive sinus infection. the altitude and humidity just totally shot my sinuses. I’m talkin’ like barey manalow right now. Only my lowest octaves are untouched. cough sniffle

Workout Meterage
7500
Weekly Meterage
39200

126

OK, a little early in the season for stellar putting it all together performance at a big meet.

Actually it looks like you merely made an early mistake that cost you.

  • no mention of the hammy…
    what’s next, when?

thanks for sharing guy.

127
  • do you always do workouts the day before?

Your day before workout was endurance; jog total 40min, fartlek 15min., but what about next to nothing if anything?

128

I wondered that and agree with JD’s comments in the post above.

129

My hammy hurts the littlest of little bits when I climb up four stairs at a time. I bought a water bottle to do my rolling and I didn’t have any problems (except post race, if I climbed 3 stairs at a time it would hurt :stuck_out_tongue: )

My day-before-the-race workout? heh… well… I it wasn’t really a “fartlek” I just kinda wandered around on the wooden track and jogged, sprinted, or cruised at 800 pace, for how ever long I wanted and jogged/walked whenever I felt even the slightest bit tired.

My NEXT meet is a dual meet we have every year to kick off the outdoor season. (Simplot Games represents the entirety of our indoor season :stuck_out_tongue: ) But my next REAL meet (I.E. one I won’t be training through) is the Stanford invite on April the 25th. I’ve actually got 3 big invites in a row, Stanford (3/25), followed by Arcadia(4/8), followed by Mt. Sac (4/16). We are going to go for the national record in the Distance Medley at Mt. Sac.

130

Hey cool, I might be at the Arcadia Invite for the hurdles (thats a big maybe though), but I’ll probably be at Mt. Sac for our relay team.

So do you care to go over the ques you left us earlier and tell us what happened at the meet, especially gabbie from wyoming and army of bitches.

131

Gabbie has got, well… She’s got eyes the color of a tropical ocean, and I’ll leave your imagination to the rest of her :wink: Jeremy Wariner was supposed to sign autographs w/Dick Fosbury (fosbury is at every fkin’ clinic I’ve ever been too…), Kevin Young, Rulon Gardner, and a whole bunch of other olympians, but the wanna-be pimp just ditched us faithful fans. So much for him being an inspiration to skinny white sprinters everywhere… And the army of bitches? Well at every dance women travel in packs, there was a huge pack of like 4-7 hot girls (4-7 meaning I couldn’t make out how many of them were hot… or girls), and I saw them coming towards me and I was like, “THERE’S A FRICKEN ARMY OF YA!” w/my best scottish accent. And I ended up dancing with them all for a while.

132

2/19/05
Week-11 Sunday
Workout: Nada, slept in late. Tried to recover from the sinus infection the danmed altitude gave me.

Workout Meterage
0
Weekly Meterage
39200

133

2/20/05
Week-12 Monday
Workout: 6x1:00 Abs (weighted And Or decline) 6x1:00 core (with leg extensions) 8x0:30 pushups (9 reps)

Still sniffly and hurting from teh sinus infection. It was cold and raining to boot, but I had the day off from school, so I didn’t have easy access to a track (or other people to encourage me) I guess It’s best that I took the day off from running. I did a pretty cool core/ab/arms workout. I did my regular 6 minute ab workout, but I used the decline bench and the 15lb barbells whenever I could. It was the hardest ab work I’ve done all year. Oh yeah, I umm… well it probably wasn’t too smart but I climbed a flight of stairs (21 in all) in 4 steps, hammy didn’t hurt a bit.

Workout Meterage
0
Weekly Meterage
0

134

2/22/05
Week-12 Tuesday
Workout: 800m jog, stretching, drills, 16 min warmup, 2200m tempo workout, 10 min cooldown, stretching, nuetral shower, roller, Half-Life 2.

My tempo looked like this
100(16)+(r20)100(17)+(r19)200(35)-(R2:00)
100(14)+(r18)200(37)+(r22)300(54)+(r18)100(17)-(R1:56)
100(15)+(r25)200(32)+(r20)300(59)+(r21)200(38)-(R2:11)
100(14)+(r22)200(35)+(r21)200(37)+(r25)100-(R1:48)
100(15)+(r18)100(17)+(r23)200(34)

Looks complicated, don’t it :stuck_out_tongue: …
Wow, I actually hit the “split” limit on my watch… I was all OVER the place on my times. I guess I tried to do this workout a bit too hard. I’m not worried. I’ll make sure my times clean up as I progress further into the season.

Workout Meterage:
9000
Weekly Meterage
9000

135

2/23/05
Week-12 Wedsdnday
Workout: 800m jog, stretching drills, 10 min warmup, 2x100m strides, 3x40m (flying), 3xStanding Long jump, 20 min cooldown, hot shower (cold finish), foam roller

Today was testing day for the whole track team. I ran 5.1, 5.1, and 5.3 for a flying 40 (second fastest times of the day). Wasn’t really a flying forty, was pretty much a 50m sprint with a 3point start where they only timed the last 40 meters. Wasn’t feeling very relaxed, nor were my hips under me at all for the sprints. Rubber track and spikes makes a big difference. My standing long jumps were 8’ 7", 8’ 6" and 8’ 10", not bad. Again, the second best mark of the day.

Edit: Left(the one that hurt before) Hammy felt a bit tight today after the sprints and jumps. I made sure to do my foam roller tonight.

Workout Meterage
6500

Weekly Meterage
15500

p.s. I’m going to slaughter the punk who voted my journal down from 3 stars to 2 :mad: … unless of course Charlie/Rupert moderaters etc, are the only guys who can actually effect these things. In which case i will make a big frowny face :frowning:

Edit: Mike, you’re stupid, quit whining about your rating.

136

2/24/05
Week-12 Thursday
800m jog, Stretching, drills, 15 min warmup, 2x300+2x1000+2x300 @5k pace, 10 min cooldown, 20 mins more walking (gettin’ uniform), stretching, warm shower, foam roller, sleep.

Today was kind of fun, I gave up trying to work with the watch about halfway through the workout. My hammies (both) were too sore from yesterday to really try and push these intervals at all. I did extra long cooldown, and a lot of stretching, though.

Workout Meterage
8000+2k walk,
Weekly Meterage
23500

137

2/25/05
Week-12 Friday
800m jog, stretching, drills, 15 min warmup, 1 40m stride, 5 min jog, stretching

Wow, my other (right) hammy has started to hurt, and the left one is still nagging. I did one stride and both my hamstrings flared up. This is a pisser. Everytime I do ANY sprints at max or near max intensity my hamstrings get sore and extra tight for at least a day or three. Sonovabitch. I need to be more careful, with my recovery. But I don’t understand why simply SPRINTING hurts me. Godanm.

Workout Meterage
5000
Weekly Meterage
28500

138

My suggestion?
If you have tried all you can of your references so far, and still have trouble; where I’m at with consideration of variables, look to an ART practitioner. You may be having structural imbalances…
and yet CF says to look at training sched first; did you sprint or SE day before? (you did tempo yesterday, but what about day before?) do you need more recovery (tempo) ?

139

structural imbalances defined;
(mine) - muscular/skeletal imbalances i.e compressed joint and subsequent nerve compression resulting in muscle tone in corresponding muscle… compensations anywhere from neck, back, hip, leg, down to ankle affecting joints and muscles.

With the ham, I am seeing how i.e anything of the above affecting the hip can affect the ham of course, since it connects at sitz bone (ischial tuberosity)at bottom of pelvis.
Also nerve compression at some lumbar vert. (3,4,5) can affect semitendinosis (ham muscle) tone.

Dont mean to scare you but I’m already scared…if you’re committed, you’ll deal with it.
I presume an ART person knows what to look for and how to treat it reasonably effectively.

140

I’ll second the ART … It might not be your hamstrings that are the problem… I was tight in my low back, and my hip flexors werent as flexible as they should’ve been… Glutes too… Alot of things come into play… Check it out if I were you…