4/23
Had to hit weights first because I wasn’t fonna be able to hit the track until
Late
Hcleans. 5,5,4,4,3,3. First set was for warmup
Finally hit track after I finished coaching
Planned 200,150. Didn’t happen. Was tired by the time unit track.
2x150
Stretch home
Yep back at it. Been training since August. Doing 3 on 1 off workouts. 3 weeks hard 1 easy. I’ve dropped 15 pounds since last season. Had first meet last Thursday 3/14. Ran 11.80 into a neg wind. Had a lot of stuff go wrong, including asthama. Had another meet Saturday the 16th. Ran 11.28 and 23.55. I’ve got some work to do in the 200.
3/18 am weights- Hcleans, depth jumps and box jumps, overhead squat, ghr
Pm tempo-65% runs. 2x5x100@16-17 seconds, 5x200@37-39 secs. Damn that was a lil tiring. Hour massage right after
Meet Saturday the 23rd.
Im plum tuckered out. Just finishing a hard training cycle which included 3 meets in 2 weeks. I felt it today. Start was ok. only thing i can say is i did relax all the way through the races. This week will be a recovery week.
10.38, squat 505 parallel, 200 pr 21.32. These were years ago before my injury…and age. Last few years I’ve been running heavy. I’m dropped about 20 this year so I’m hoping to get back to the mid tens.
3/26 doing this recovery week I’m only hitting the weight room once. Rest will be track/tempo work.
2x500 split runs. 300,200 48,33 seconds
First set took 1:40 rest between 3&2.
Sec set. 10 min break. Ran 53,34 secs with 2:15 rest.
The last set was a killer. Plus the gale force winds didn’t help either.
No spikes done in flats.
Abs tonight.
Are the 2x500 split runs tempo? With a 22.2 200m from last week, a 33-34s 200 is definitely in tempo range, and the 48-53 is on the tempo border, although that wind doesn’t help at all lol. What’s the planned progression with the 2x500 split runs?
Honestly today I felt good and I decided to test my fitness level. IVe been doing split runs all season and I never planned to progress pass 300M. I started the season with 2x6x50 then 2x3x100 then 2x2x150 then 2x200,100. Im just now planning to do 2x250,50 starting this cycle. I started the runs on grass then progressed to the track once I started the 150’s. on grass in cleats and spikes on track.
Also since im in a recovery week I wanted to do something tough that wouldn’t make me sore or drain the cns much. I may just keep the 500m split runs for recovery weeks and continue with the 250,50. In may I think im gonna drop the split runs and make my spec end days 2x200.
3/27
Weight room
Bp 5x5x215. Lil weak today. I can usually do 5 sets of 225. I did one set today and had to drop to 215
5x5 pull up with 10 pounds
5x5 pull down
Abs
How hard are the 5x5 pullups with +10lbs? How wide is the grip of your pull-ups? Asking out of curiosity because unless you’re pretty heavy, I’d expect someone to be able to do more added weight with their pullups if they can also 22.X and bench 5x5x225lbs. Could just me though.
Wasn’t too difficult. I usually do 3x10. I was just trying a different approach. I went pretty wide and I generally go chest to bar. Plus I’m still a recovery week until Sunday.