Saturday 1/29
Squats 8x3 (5x255, 3x260)
Plancks 3x1:30
3x10 Pullups
3x40 Pushups
My right quad and left lower back both hurt bad.
Sunday 1/30
Well, I am worried… my quad and back feel worse today than yesterday.I tried to do a little bit to loosen them up today.
15 min exercise bike followed by stretching and some lunges and A skips…
doing back to back sprints esp with block starts is very stressful and can set you up for injuries (thurs and fri). you should alternate between high and low intensity days.
good luck
yeah, komy, i know youre right. i should have known better than that, but our coach was gone and we could do basically whatever we wanted all week. Anyways, today my back is perdy much 100%, got a back massage from my gf and that help soooooo much. As for the Quad, its better, I’m just hoping its 100% by Sunday.
Monday 1/31
I just did my normal warm up
800m jog, stretch, Lunges, Hip Mobility, Heel walks, A Skips… Then I iced my quad and put some flex-all on it
Tuesday 2/1
Ahh, feelin so much better. Today I got electrical stim treatment on the quad and iced it. I feel so much better, thank goodness!
Wednesday 2/2
Well, I think my quad is back to almost 100%, my coach and the trainer cleared me to run in practice tomorrow. I’m glad this all worked out and im healthy before my meet sunday, hopefully with this extra rest i will be running particularly well.
Today in practice I warmed up with the team (800m jog, stretch, drills). Then 10 minutes on bike, then ~20 minutes of stretching, then 4 sets of 15 leg lifts and 30 pushups. Then some more stretching.
Friday 2/3
4x30m Block Starts
Ab Circuit: Knee Hugs x15, Crunches x20, Leg Raises x20, Bicycle x 20, 1/2 Jackknifes x20, Up and DOwn Scissors x30, Alt Twist Situps x10
Extensive Stretching
Friday 1/4
HA, no school today, some faculty seminar or something of the sort. Met our other sprinter up at school, we’re both running sunday so we took it super easy, just wanted to loosen up.
800 jog, stretch
AB Circuit (Same as yesterday)
3x30 pushups
curls 2(or 3, not sure) x8 @ 70
2x100, 2x50 strides
Stretch
Oh, and much love to Cory Spinks! I’m going down to see the weigh-in tonight and ordered it on showtime. In case anyone out there particularly cared…
Saturday 2/5
Today was just a day to loosen up for the meet
800 jog, extensive stretch, 2x50 strides
Monday 2/7
5x50m
5x20m- coach wanted to watch my atrocious acceleration to try and find whats wrong
Extensive stretching!!!
Ab Routine (dont feel like postin it)
Pushups 50, 40
Self-myofacial release with foam roller-- ouch!
Tuesday
10xBox jump series
5xblock starts (~25m)
15xBox jump series
extensive stretching
abs
Wednesday
100-100-100-100
100-200-100-300
100-300-100-300
100-200-100-200
100s ~16 sec
200s ~32 sec
300s 50.5, 53, 59
sorry, i have been busy lately and havent posted in a while…
Friday 2/20
Squats 5x3 (250, 250, 255, 255, 260), 1x1 (295)
Bench 7x5 (185)
Upright Rows 1x8 (95), 3x5 (110)
a lil abs
Saturday
20x100 (40 seconds for each, including running time and rest)… first 14 all about 15-16, last six 17ish, one 19…
again, a lil abs
Sunday 2/20
800 jog, stretch
3x10 MB cabers (10lb)
10x box jump series
Bench 5x5 (195)
Squats 5x3 (255)
DB Rows 5x5 (1@45, 4x55)
Hammer Curl Iso Holds 4x:15 (30lb db)
stretch, abs
Friday was the first time I had squatted in 2 or 3 weeks so I’ve been really sore, but after the workout i felt a lot better today.
Monday 2/21
tempo
100-100-100-100
100-200-100-300
100-200-100-200
100-100-100-100
Ugh. So the indoor track was only open until 9 AM this morning b/c school was closed today. getting up that early to run after a late night was not fun, but after the workout i feel soooo loose and happy.
wednesday 2/22
25xbox jump series
squats 3x3 @ 260
bench 3x5, 1x4 @200