1/15/06
Sun: off
1/16/06
Mon: tempo
7x35sec step ups w/1 min rest b/w ea
1400m equiv volume
Core: lower
MLK day, so the track was closed…tomr’w will be a speed day, I think I’m going to do some acceleration work in preparation for my meet at URI this weekend.
1/17/06
Tue: rest/recovery/Core (side)
I have the meet on friday, so today I took it easy, and tomr’w I’m gonna get some start/short accel work in…
1/18/06
Wed: speed/pre-meet work
6x10-15m block starts w/1-2min rest b/w ea
These were just ok. I didn’t feel myself puhsing as hard as the previous week. I’m not sure if it has anything to do wih the fact that I haven’t touched a weight this week (trying something new)…
Core: mid
1/19/06
Thur: off (Meet at URI tomr’w)
1/20/06
Fri: Meet @ URI
55m: 7.89
200m: 27.76
The start on my 200 felt MUCH better than for my 55. I’ve been working with one kind of blocks in practice and the ones at the meet were completely different, and it took me a while to find my settings…Actually, I never got REALLY comfortable, but more so for my 200.
Core: Weighted low/upper
1/22/06
Sun: off
1/23/06
Mon: alt tempo
Snow canceled school so the track was closed, tomr’w will be a speed & lifting day
5x35sec step ups w/1min rest b/w ea
5x20sec mountain climbers w/40sec rest b/w ea
total equiv volume = 1500m
Hurdle mobility:
4x10ea walkovers w/1min rest b/w ea
BB circuit A
Core: lower
Week 1 of creatine cycle
Day 1 of Creatine loading phase
Ben, who do you run for college wise? I am thinking of doing college track and field as a secondary thing after football. I am up here in the northeast too.
I run for the University of Hartford in Connecticut. We’re D1 in the America East conference, but don’t have a football team…
It’s a smaller school, but I’ve enjoyed every second of it here and the program is just starting to take off, with a new outdoor track that should be complete in the next year or so (unfortunately I’ll be in law school :o )
If you’re looking for somewhere to run that has great competition in terms of meets, but without all the pressure behind it to perform UHA is defiently worth checking out. I had never run track previously to college and became captain here in my final season largely due to the emphasis placed on effort/dedication rather than results…very refreshing!!!
1/24/06
Tue: speed
5x10m starts (w/o blocks) w/1min rest b/w ea
5min rec
4x20m flys w/20m build up
4min rest b/w ea
Lifting:
BB squat:1x1min max rep squat: 185x5wu, 235x18
RDL 1x12: 235x12
pushups 2xmax: 52, 26
rev pull ups 2xmax: 18, 13
step ups 1x15ea: 10
DB Shrug 1x10-12: 85x12
Core:
rev hyper 3x10: 10
side/obliques
1/25/06
Wed: tempo
5x25sec high knee jump rope w/40sec rest b/w ea
2min rec
5x25sec mountain climbers w/40sec rest b/w ea
Total volume equiv = approx 1200m
BB circuit B
Core: upper/mid
1/26/06
Thur: Off
Reebok Meet in Boston Tomr’w~~~!!!
1/27/06
Fri: Meet - Reebok Games in Boston
55m: 7.92
The blocks were awful, and I mean awful. They were set in the ground WAY too close to the line and couldnt be moved back enough. Pissed more than a few people off, myself being one of them…
200m: 27.43
Not bad. My start was great and I was with the pack till about 80m, and then I hit a wall. I can’t wait to start expanding my special endurance runs so I can last the whole 200 meters, lol…I was really happy with my start and drive phase though which is where my main focus was.
Overall, not too bad of a day. Next week I won’t be going to our URI meet because I have to take the LSAT’s, so I’ll get a FULL week of running/lifting in, and then come back the week after even stronger & faster!!!
Core: weighted upper/lower-low volume
1/28/06
Sat: Active Recovery
5min bike warmup
15min elliptical
15min bike
Static stretching
1/29/06
Sun: off
1/30/06
Mon: speed/accel
10x10m block starts w/1min rest b/w ea
10min rec
10x10m block starts w/1min rest b/w ea
Lifting:
Bench Press 2x10-12: 135x5 wu, 170x8/4pu, 165x8/4pu (thats what I get for not benching in 2 weeks)
MR Row 2x: 12, 10
Clap Pushups 1xmax: 26
Larimore Lunge 1x10ea: 40
Mr leg curls 1x12
Tri/Delt 3-way ext 2x10ea: 10, 10
Core:
Weight b/h head rev hyper 3x10: 15, 15, 15
Lower
1/31/06
Tue: alt tempo
8x30sec jump steps w/45sec rest b/w ea
Approx volume = 1500m
Hurdle Mobility:
5x10ea step overs w/30 sec rest b/w alt legs
BB Circuit A
Core: side/oblique
2/1/06
Wed:spec end
8x10m block starts w/1min rest b/w ea
8min rec
3x80m w/8min rest b/w ea
Lifting:
BB Squat 2x10-12: 185x5wu, 245x12, 260x9
RDL 1x12-15: 245x12
max pushups 2x: 50, 26
max rev pull ups 2x: 16, 14
db step ups 1x10ea: 15
lat pull down 1x10-12: 100x10
DB Shrugs 1x10-12: 90x10
MR hip abduction
Core:
rev hyper w/weight b/h head 2x12 1x10: 10, 10, 10
mid/upper
2/2/06
Thur: tempo alt
8x30 sec stationary A-skips w/30 sec rest b/w ea
Approv vol = 1200m
Core:
weighted side/oblique/twists