1/13
tempo
5x200,5x100. Not bad. legs tight from yesterdays workout.
1/14
Pretty good day
4x30- 3.78,3.75,3.66,3.69
3x80 60f20maintain-8.7,8.8,8.7
med ball throws x5 and I was kaput
My legs felt a lil tight and heavy but I was running pretty fast. Took alot out.
WEight room
Pclean 3,3,1 215 225 235
I couldnt do anything else. Felt good about today. Cant wait for first meet
Awwwwwww, you boys cold down there? LOL!! Come up to Pa, (although this winter has been mild this year).
What you running?
dpends on the meet. either wil be the 55,60 or 200
1/17
Pretty good day. My legs felt thrashed. Energy was good. Tokka a while to warm up but I felt tight all over.
speed day- 2x30,40,50 all bs
30’s and 40’s were kinda bad compared to last workout. never dipped under 4.0 in the 30 and I ran 5.0 in the 40s. My 50 was decent. 5.90 and 6.0. I had planned on doing some 20e 30f but my legs were gone. It also started raining.
No weights
1/18
Tempo 6x150 legs felt beatup. I need some therapy
Weights bp 3x3x225
pulldown rows 3x8
pushups
Epsolm salt bath
1/19
Spec end day
4x30m bs didnt get down to 3.9 till the last rep. Hams and body is sore.
2x160 after the first one i called it. I couldnt aplly the pressure to the track without feeling pains.
WEight room- I felt alot better after my 2nd warmup set of hang cleans
hclean-2x3x185 and 195
squat 2x3x365
stiff deads-3x6x185
1/20
tempo
sauna and stretch
bp 2x3x225
pull down and row 3x8
pushups abs
6x150. Man these was some slow 150’s. one more fast workout then I can get some much needed therapy.
When will you start competing?
I had planned to start this past saturday but I had to go out of town. There is a meet in gainsville on this sunday but if I cant find anyone to role with me to split the costs I will not be going. So it looks like my first meet wil be in February.
RACE, can’t be that much to travel to UF…
1/21
I did a speed end day.
2x30 bs 2x60 bs 2x80 stand
It was a decent day. legs were a pretty beat up. I was able to get under 4 in the 30 and 6.90 in a 60. I feel like I can go much faster but I need some therapy. Legs are super tight. I got a massage the next day.
I didnt hit the weights because I was beat.
Well I just drove 4 hours up to see my grandparents. Just got back. Had to give my sister some cash. Gotta pay mortgage soon. Gville is a good 5 hours from me. Dont like putting all those miles on the car week after week.
Get hood with it, take greyhound…
Shit that would add a extra 5 hours on the trip.
I don’t blame you, I wouldn’t drive 5hrs either.
1/25
tempo 6x150
weights
bp-3,3,2,2,2 225,225,230,230,230
pull down row push ups and abs
1/26
spec end
3x30 bs
2x160. No times. I felt good. It was a lil cold so the hams were a lil sore after the 160s
med bal super man x5 over headx5
weight room
hclean=3,2,2,2 185
good morning 3x8x135
1/27
same as 1/25
1/28 off
1/29 therapy
How did the therapy session go today? The hammy and groin still isn’t 100% but I got some serious therapy on Wednesday so I’m hoping I can let one go tomorrow.
It was good. I got a guy who does some serious stretches. He stretches me out for like an hour. It is hard to explain but it haves me feeling great about 2 days after. check out his site http://www.miamiflex.com/.
What did you do after your therapy. I like to do tempo the next day to get my legs back
60mins of therapy follow by 5x200 then speed on Thursday.
you should be good. how you feel