I’m doing lowerbody on Wednesday after a track session focused on just speed. Hopefully, this will allow me to still have enough energy to get a decent weights session in. It’ll look something like this ideally.
Squat or Deadlift 3x5
Split Squat w/back leg elevated 2-3x8-10
RDL/GHR/Rev. Hyper 2x10
I’m not sure on the last exercise yet. One of those three.
How’s that look to you?
Since u r doing so much running i would only squat or dl and rdl or rev hyper. No more then 15 total reps on the squats including warmup sets.
Alright thanks for the advice.
Monday, June 16, 2008
Today went well. I had a good track session and a good weights session. Everything felt pretty good.
Track
4x30m
6x100m @ 85-90% (30 Sec Rest for all)
Weights
Pullups 3x8, 1x6 (BW All)
DB Bench 3x15 (30)
DB Rows 3x15 (30)
Tricep Pulldowns 3x15 (30)
Core 500 Reps
Comments
Track- Went well. I felt a little tight for the 30’s, but not too bad. The 100’s were tough for the last couple of sets.
Weights- I’m making Mondays more of a repitition day while Fridays are more geared towards ME.
Core- I did everything nonstop. I got a pretty good sweat going.
Tomorrow is LI.
Tuesday, June 17, 2008
Today went great. This morning I felt ready to workout eventhough I didn’t get an optimal amount of sleep. Everything was kept low, but afterwards I really felt good.
5:00
Core (750 Easy Reps)
Track
5:45
1.5 Miles (9:38 I think)
Tempo 1x100 1x200 1x300 1x400
300m Cooldown
Coments
Core- Everything was simple and easy. Did these in about 15 minutes.
Track- The long run felt really good. Thursday I’ll aim for 9:25-30 and on Saturday I’ll go for 9:00-15. The tempo runs felt pretty good too. I was really tempted to do some more runs, but I decided not to, so I’d be itching to get back on it.
I found out the top 3 places in each age category for the 5k win some sort of prize. I’m not sure what the age groups are though.
Wednesday, June 18, 2008
Today went pretty well I would say. I had a ‘fast’ track session followed by a tough lowerbody session.
Track
6x50m (Walk Back Recovery)
Weights
Full Squat 3x5 (135)
Bulgarian Split Squats 2x8 (20’s)
RDL 2x10 (95)
Core (500 Easy Reps)
Recovery/Regeneration
Contrast Shower 4x1 Min. Cold/3x3 Min. Hot
Comments
Track- Felt pretty fast. I got a little conditioning out of it with the walkback recovery.
Weights- These were done about 15 minutes after my sprints so everything was a little tough.
Overall, today went well. There’s still a lot of time left so who knows if I’ll do some more.
Thursday, June 19, 2008
Today was a decent day of training. Nothing special, but nothing bad. I got to the track at 11 PM, but I was ready to run.
Track
2x2400m (400m Walk Recovery)
Core (750 Easy Reps)
Comments:
Track- I did not times either of these runs, but my first one was at a pretty tough pace. I’d say 9:15-9:30. The second I took easy. I would guess its was 11-12 minutes, but I’m not really sure.
Core- I did these like at 2 PM. Everything was simple and easy.
My right shin is starting to bother me some. It doesn’t hurt when I run, only after I get done. It usually stops hurting after I shower too. I’m probably going to start icing it along with my right foot.
Friday, June 20, 2008
Today went alright. My sprints felt fast and my weights improved, so nothing to complain about.
Track
4x30m
1x800m
Weights
Bench 4x5 (140)
DB Rows 4x8 (45)
Seated Military Press 3x10 (70)
Close-Grip Bench 3x10 (100)
Straight Bar Curls 3x12 (45)
Core (500 Easy Reps)
Comments:
30m- Felt fast
800m- Felt ok… kind of hurt
Bench- Heavy, but manageable
Rows- Up 5 pounds from last week with same reps
Military- Last week I did 65 and 75, but couldn’t complete all the reps with 75. So, today I did 70 which went well.
CG- Kinda hard
Curls- Easy, light, blah blah blah
My shin didn’t bother me today which is good. Um… tomorrow is LI, so it’ll be a little distance work and some tempo.
Saturday, June 21, 2008
Today wasn’t very good. I got up early to mow and split wood. Combine that with some lack of sleep and I was worn out by the time I made it to the track.
Track
1x2400 (10:00)
Comments:
Track- I only did a mile and a half. My legs felt heavy and my body was just worn out. Plus I have to do another session tomorrow instead of Monday because of college registraion, so I didn’t push it today.
What events are you running in college?
I’m not running in college. I’m just doing a little training for a 5k race my town is holding for some charity.
Alright, so I’ve had college orientation, advisement, and registration the last few days. I haven’t trained since Saturday.
I just got a job at the local YMCA Fitness Center. It’s only part time, so I would still be able to train for the 5k, but I’m starting to wonder if I really want to focus my training on that.
I really just want to focus on getting bigger, stronger, and faster. The 5k competition is just a little tempting, and I don’t like competing in something without training for it. I’m not really sure if I’ll keep training specifically for the race or not…
Decisions,decisions, decisions…
Alright I have decided not to run in the 5k after all. I’m just going to focus on getting bigger, stronger, and faster.
There will be quite a bit of volume for the weights. I’m thinking about going with a design like this:
Speed/Upper
Plyo/Lower
Off
Speed/Upper
Off
Plyo/Lower
Off
Or I might just lift on my off days from work. I haven’t decided for sure. But I will be working out the next 2 days I am sure.
Today was my first day of working. I work in the YMCA Fitness Center. All I did was walk around for 4 hours. I’m thinking I might use these as my off days for awhile (I work 3-4 days a week) and just try to walk 3-5 miles each time. On days I’m not working I’ll lift and do sprints or plyos.
so what are you training for now?
Strength and some hypertrophy will be my biggest areas of focus. But I’ll also be doing sprinting and plyos, so I’ll probably improve in speed and explosiveness too.
Just general athletic traits I guess for now. Maybe next summer I’ll be able to compete in some summer meets. If so, I wouldn’t mind trying to see how I compare to RJ and Cortese, but I’m coming from a distance background so speed and acceleration are not my best attributes by any means.
Saturday, June 28, 2008
GREAT session today! I did lots of track work and it felt great. Then I came home and lifted upperbody. I was pretty wiped out from the very high volume of sprints, but I was focusing on getting some volume in for lifting too, so its no biggie.
Track
Warmup
Flying Sprints
[ul]
[li]5x10m
[/li][li]5x20m
[/li][li]5x30m
[/li][/ul]
Accel/Starts
[ul]
[li]10x10m
[/li][li] 5x20m
[/li][/ul]
Cooldown
Weights
Bench 3x8 (115)
Pullups 2x8 1x4 (BW)
DB Bench 3x12 (30)
DB Rows 2xFailure (30’s, R- 27, 17 L-30, 20)
Tricep Pulldowns 3x20 (30)
Barbell Curls 3x10 (45)
Recovery/Regeneration
Contrast Shower
Comments
Track- Lots of volume, but I’m only running twice a week so it should be alright.
Weights- Pretty worn out, but got plenty of work in.
Overall, great day. Tomorrow will be lowerbody weights and plyos.
I forgot to mention this but I did some core work too:
Trunk Twists 2x20 (25)
Weighted Situps 2x20 (25)
how far was ur acc zone for the flying sprints?
I didn’t measure it, but I would guess 20-30m.
damn, so ur just running and not knowing how far.
Well I have pretty decent estimates. I figure as long as I’m close to the distance and not really timing anything its ok. I’m not trying to predict a time for anything in the future right now, so as long as I’m getting quality work and whenever I do time, I time the same distance, I should be alright.