12/29/05
Thur: active recovery
jog warmup
dynamic stretching
sprint drills/plyometrics
Cool down + (5 min bike)
Static stretching
12/30/05
Thur: active recovery
warm up jog
dynamic stretching
extended drills
5x50m build ups
cool down + (3 min bike)
static stretching
It was FREEZING out today, which made getting a sweat going really hard and staying warm nearly impossible, i cant wait for the track to open up next week cuz running outside in this weather is impossible!
12/31/05
Sat: active recovery
Warmup jog
dynamic stretching
light drills
6x150m tempo runs @ 65% w/60m wlk rest b/w ea
cool down + (3 min bike)
static stretching
contrast shower
1/1/06
Sun: Off
Stef, I’ve been running indoors at the local highschool…they have a brand new indoor track…unbelievably nice!!! But this last week it’s been closed because its vacation week, so I’ve had to run outside on the trail next to my house…which has been ridiculously hard cuz its not only frezing out, but the trail itself usually has ice/snow on it. Starting on tuesday though, I’ll be back inside, thank god!!!
1/2/06
Mon: Tempo
Warm up jog
dynamic stretching
5x35 sec quick feet step ups w/60sec rest b/w ea
2min rec
5x35 sec high step ups w/60sec rest b/w ea
2min rec
3x20 sec quick feet step ups w/40 sec rest b/w ea
5 min bike cool down
static stretching
Alt core + (side bridges)
1/3/05
Tue: speed
Finally got back on the track after last week and the highschool being closed due to xmas break…
5x10m block starts w/1min rest b/w ea
5min rec
3x40m w/4min rest b/w ea
12min rec
3x25m w/2:30-3min rest b/w ea
My starts felt really good considering I hadn’t used blocks in over a week, and I felt like I was really accelerating well out of them! 
Lifting:
Bench Press 3x8-10: 135x5wu, 165x10, 170x9/1pu, 175x6/4pu
Seated Row 2x10: 120x10, 130x10
Clap pushups 2xmax: 28, 15
MB smash 2x20: 10, 10
DB shrugs 2x10-12: 85, 85
Core:
rev hyper 4x10 w/plate b/h head: 10, 15, 15, 15
Low ab circuit
Oh, that’s greattt that you have an indoor track to use…the weather here in Greece is so unbelievably nice for winter standards, that I think I might start crying when I get back to New England the 23rd 
ouaaaaahhhhhh
ha…I don’t cry
Ben train hard, this year should be a blast.
(p.s. don’t be disappointed in me in the weight room when I come back…I’m lifting way below my pr’s here, and trying to “unbulk” a bit)
Stef, I don’t think I could EVER be dissappointed in your lifting when you come back…You’re BY FAR the strongest girl I have EVER known, PERIOD!!!
GREEK POWER!!! 
1/4/06
wed: tempo
5x35sec step ups w/60sec rest b/w ea
2min rec
5x20sec quick feet drills (fwd-bk, sd-sd, etc) w/40 sec rest b/w ea
equiv volume = 1500m
bb circuit:
BB mil press 2x10-12: 90x10, 95x10
BB curls 2x10-12: 65x12, 70x10
ez bar tri ext 2x10-12: 55x12, 55x10
db curl 2x10-12: 30x12, 35x10
Alt Core + (med ball)
thanksssssssss
And you’re a training machine, but you already know that!!!
1/5/06
Thur: general strength
jog warmup
dynamic stretching
hurdle mobility (using 6 hurdles):
walkovers alternating legs each time through
sl walkovers alternating sides each time through
hurdles on low height (2 hurdles) alternating lead leg each time through
I really need to set a plan for hurdle mobility in terms of rep #
Core: upper/mid
1/6/06
Fri: speed
4x15m block starts w/1:30 rest b/w ea
6 min rec
4x30m w/3-4min rest b/w ea
(I did the first 30m out of the blocks but I realized my legs were kind of tired after doing the first 4 block starts when I kind of stumbled a bit during my initial acceleration, so the rest were done from a standing start)
Oh and on another note, my block starts were AWESOME this morning!!! FINALLY. I feel SOOOO comfortable in the blocks, and its about damn time, only took like 2 yrs of training with them…lol
ANd 1 more thing, just to remind myself, my block positions are a foot and a toe from the line, and 9 holes from the front on the left block and 3 holes from the back on the right foot…IMPORTANT STUFF!!!
Lifting:
BB squat 3x8-10: 185x5 wu, 245x10, 250x7, 230x10 (These were deeper than I’d been doing them since my hip flexor injury is 99% gone, THANK GOD!!)
RDL 2x10-12: 225x12, 235x8
pushups 2xmax: 58, 29
rev pull ups 2xmax: 18, 13
larimore lunge 1x12ea: 40
MR ham curl 1x15
calf raise 1x20ea: 15
abduction (machine) 2x12: 80, 80
Core:
Rev hypers w/weight b/h head 3x12-15: 15x15, 20x12, 20x7/15x5
Obliques w/med ball
1/7/06
Sat: active recovery
30min elliptical
BB circuit C:
Tri pull down 2x10-12: 40x12, 40x12
Bi Pull 2x10-12: 50x12, 40x10
SA tri pull down 2x12ea: 10, 10
Core:
(5lb db)
weighted leg raises w/hip ext
weighted leg raises
weighted situps
weighted crunches
1/8/06
Sun: OFF
1/9/06
Mon: Max V
4x10m block starts w/1min rest b/w ea
5min rec
5x20m flys w/20m acceleration & 4-5min rest b/w ea
Lifting:
BB bench 3x8-10: 170x10, 175x7/3pu, 165x7/3pu
Seated Row 2x10: 120x10 w/rope, 140x10
Clap pushups 2xmax: 30, 14
MB smash 2x20: 4kg, 4kg
DB shrugs 2x10-12: 85x12, 90x11
Core:
rev hyper w/twist 4x12 w/plate b/h head: 10, 10, 10
Low ab circuit
1/10/06
Tue: extensive tempo
8x35sec mountain climbers w/1min rest b/w ea
2x35sec split squat jumps w/1min rest b/w ea
2000m total vol equiv
BB circuit A
Core: obliques/side
1/11/06
Wed: active recovery
I turned today in to an active recovery day because I want to be at/near 100% for tomr’w sp. endurance work and heavy squatting.
800m jog
dynamic stretching
extended high knees
cool down
Core:
mid/upper
static
bridges
1/12/06
Thur: spec. endurance
5x10m block starts w/1min rest b/w ea
5min rec
2x80m w/8min rest b/w ea
15min rec
1x80m
The first 80m felt REALLY good, I think thats the fastest I’ve EVER felt! The second one was good, but not quite as explosive as the first. The third 80m was supposed to be a 100m, but I decided that it might be pushing it since the second one was already a bit slower than the first. And I was right. The third 80m felt MUCH slower than the other two. I thought that the 15min recovery would give me a boost, but it didn’t, and I had a really hard time accelerating up to a good speed…
I think this is the first time I’ve ever felt this fatigued after a couple 80m’s. I think that means I ran the first one really well (felt awesome!). For next week, I’m gonna stay with the same distances, maybe even switch 1 of the 80m’s to a 60, and increase my rest b/w ea to 10mins.
On another note, I was having some trouble with my starts. Out of the 5, I had only 1 really good one, and 1 ok one, the others were crap. My quads still felt kind of tired even after the active recovery day yesterday…I dunno, maybe it was just one of those days…But atleast that 1x80m felt GREAT!
Lifting:
BB squat 3x8-10: 245x8, 250x10, 260x10 (took me a set to get my hips warmed up)
RDL 2x10-12: 235x10, 240x5
pushups 2xmax: 50, 25
rev pullups 2xmax: 19, 13
Larimore lunge 1x12ea: 45
Ham curl (seated machine)3x10-12: 70x12, 80x12, 90x10
toe taps 1x40
hip abduction (machine) 2x12: 80, 90
Core:
Rev hypers w/weight b/h head: 20x12, 20x10, 20x10
Obliques/sides w/med ball/plate
1/13/06
Fri: tempo
5x20 sec step ups w/40sec rest b/w ea
2min rec
5x20 sec lateral step ups w/40sec rest b/w ea
1000m volume equiv
hurdle mobility:
2x8ea step overs w/1min rest b/w sets
2min rec
2x6ea step overs (raised bar) w/1min rest b/w ea
(Used the smith machine for the hurdle mobility)
BB circuit B
Core:
weighted abs: lower/upper
1/14/06
Sat: active recovery
3/4 mile jog
dynamic stretching
20 minute stationary bike
static stretching