Yesterday was pretty easy. I’ve kind of lost the desire to do isos, so I did some wrestling and yard work.
Today is a rest day and I feel pretty good, but I’m debating between what to do. My town is holding there first ever 5K race, and I’m thinking about running in it. I don’t really want to train for it, but if I run I definitely want to do good. So I have to decide.
Today was tough. I decided that I will participate in the 5k race, so I’m designing a training plan. I don’t want to run a ton of miles. I will be taking more of a speed approach to it I guess. HI days will consist of Speed work plus other fast runs of various distances. I’ll probably use a short to long type approach. I’ve got 41 days I think. Here’s what I did.
Recovery/Regeneration
[ul]
[li]Contrast Shower 4x1 Min. Cold/3x3 Min. Hot
[/li][/ul]
Track
[ul]
[li]4x30m
[/li][li]4x200m
[/li][/ul]
Comments
Plyos- Cut these out for now because I’ll be sprinting and running a lot.
Snatch- Felt pretty good. The sets of 105 were pretty tough, but I managed to do them without to terrible of form.
Deadlifts- Very tough at the end. Grinded it out a little.
Bench- Also tough, but not quite as bad. I struggled a little at the end.
Trach- The 30m sprints probably aren’t really 30m sprints, but they felt fast. The 200s weren’t all out, but I kept them around 95% probably. I can definitely tell I haven’t ran much over the last month.
Overall, today was very tough, but very worth it.
5k here I come!
P.S. I usually will not lift before I run, but I had to today.
Tuesday, Thursday, and Saturday will consist of extensive tempo and a little distance run. Like tomorrow I plan on doing something like this.
Mile
1,000m Tempo
Mile
Overall I get a decent first tempo session and a little aerobic run.
Monday, Wednesday, and Friday will consist of 2-4 short sprints 30-80m probably followed by some longer runs. Anywhere from 100-1600m at a pretty fast pace probably. I’ll also manipulate recoveries to make things more difficult when needed.
i dont have a problem with tue/th/sat, im not sure how much 3 short sprint days would help thats why i said 2 int tempo days 300-600 range and one true speed day. also you may need to make changes to the weights since the running vol is increasing.
These days won’t be just speed. I’m just starting each session with a little speed work. I’ll work my way up to making these sessions more intensive tempo like. I’ve got about 6 weeks, so each week the volume will slowly go up on both HI and LI days.
Yeah they probably will have too. My body usually feels pretty ran down during track if I try to lift much. Of course that’s on a poor high school program. Now that I’m lifting by myself I’ll be able to manage my lifting better.
But yeah, I’m sure it’ll change some. Any suggestions on how?
Alrighty thanks. I have 1 more workout left on this cycle. I’ll probably go ahead and do that on Wednesday. Then I won’t lift again til Monday. I’ll have a new plan setup and posted by then.
I was a little sore today, but nothing to significant. I think I might have a little bug because my stomach has been upset all day. Oh well. My running today was
Track
1 Mile (6:45)
2x5x100
1 Mile (7:45)
Other
Wrestling (About 30 Min.)
Comments
Running- I didn’t push the miles hard today. The 6:45 was somewhat easy and the 7:45 was just a cooldown. The 100’s were just tempo runs.
Wrestling- Had a good time just wrestling around with a friend. Dead tired afterwards.
I’m completely worn out after all of this. There’s also a little pain in the top of my right foot. Never had any pain there before so I’m not sure whats up.
Been busy the last couple of days. My foot has still bothered me ever since Tuesday. Wednesday I did:
5x60m
I was going to do a couple of 400s, but the summer school kids got out on the track and I only had one straight away to use. I decided I’d just do a pure speed workout. Going full speed, my foot didn’t bother me, but once I started decelerating it did. I would have lifted weights afterwards, but I was feely pretty ran down and didn’t have much time before I had to leave town.
Today was a LI day. I wasn’t able to make it to the track until about 10 PM, so once I got there I did 2x1600m with a lap in between. I skipped the tempo workout because a storm was moving in. The first mile was in 7:25 and the second was in 6:46. My foot bothered me more on the 7:25 mile, but it wasn’t to bad. I’m hoping it keeps getting better.
Next week I’ll start pushing the pace a little more as I up the distance.
Today went quite swell. I had a good upperbody workout and 10 hours later found myself at the track having a decent workout there.
Weights (1:00 PM)
[ul]
[li]Bench 5x5 (135)
[/li][li]DB Rows 4x8 (40)
[/li][li]Seated Military 1x10 (65) 1x10 (75) 1x7 (75)
[/li][li]D1 CG Bench 3x10 (95)
[/li][li]D2 DB Curls 3x6 (30, each arm)
[/li][/ul]
10 Hour Break
Track (11:00 PM)
[ul]
[li]4x50m
[/li][li]2x400m
[/li][/ul]
Comments
Bench- These sets were heavy, but considering I did 5x5 with 120 3 weeks ago I feel pretty good.
Military- I think 75 was a little much. I was aiming for 10 the final set, but I got to 7 and knew 10 would be extremely difficult, so I called it a set.
Workout- Overall everything was pretty good.
50m- These felt pretty fast. Once again my foot didn’t bother me until I shut off the burners.
400m- These weren’t quite as bad as I thought they would be… until I got done. My legs were definitely wiped out. I think I took 1 or 2 minutes between them.
I think I’ve figured out what my setup will be for the next few weeks.
Monday- Speed+Speed Endurance/Int. Tempo+Upper Weights
Tuesday- Tempo
Wednesday- True Speed+Lower Weights
Thursday- Tempo
Friday- Speed+Speed Endurance/Int. Tempo+ Upper Weights
Saturday- Tempo
Sunday- Rest
My tempo will be a little distance run at the beginning and end with a small tempo workout in between. I am leaning towards reps of 400-800m though instead of 100-200m. I might just have a variety of distances involved to keep things interested though.
For weights I’m going 2 Upper/1 Lower. My upper will be pullups + accessories on Monday and bench + accessories on Friday. My lower body workout will either be squat or deadlift + accessories.