11/1/03-- rest
11/02/03-- 3x300 with 3 min r/r 40, 41, 40-- then 2x100 @ 11.7, 11.9
upper body lift.
11/03/03-- rest
11/4/03-- 4x250 meter split runs. sprint 150, walk 100, sprint 100
1. 150(17.8) 100(11.4) 8 min r/r
2. 150(17.3) 100(11.9) 8 min r/r
3. 150(18.1) 100(12.5) 10 min r/r
4. 150(17.5) 100(11.6)
11/5/03-- upper body lift
11/6/03-- 12 stadiums 2x100, 8 stadiums 2x100, 5 stadiums 2x100
11/7/03-- rest
11/8/03-- 2 mile run
11/9/03-- rest
11/10/03-- rest
11/11/03-- rest
The last few days I have had a sore groin, it has been sore the last 5 months actually but this past few days it got bad so I decided to rest it a lot.
11/12/03-- stair climber, upper body lift, plyos. This was easy on the groin and was also a good workout on a rainy day.
11/13/03-- rest
11/14/03-- good warm up and stretch, then 1x250. I ran the 250 in sweats and flats but ran 29.7. I was happy with that because I hadn’t ran a timed 250 in a while. In my best season I ran a 26.4 in the 250, that was in shorts and spikes with teammates. I’d like to get back to that level but we will see. This Wednesday, 11/19 I will be running another 250 in competition.
11/15-18-- Rest
11/19/03-- raced state and city college athletes in the 250 meters of the sprint medley. We won. I ran last leg, got the baton in lane one and was in about 3rd place. I made up the stagger quickly. My first 50 was fast. Then I chilled around the first part of the turn, then with 150 to go, I just opened the gap. We ended up winning by 1.2 seconds. I was impressed with the race. I hadn’t opened my legs up all that much yet this training season so it was good to be able to do so.
Next we did a parlaf relay which consisted of 5 people running 5 200’s. That was a good workout. The last two were fast.
11/20/03-- played a game that is like lacrosse without the sticks and with a bigger ball. I played it with my class at the junior college. It is very good speed endurance work. Everyone is tired and they don’t realize it until the game is done.
Full body lift.
11/21/03-- rest
11/22/03-- 6x stadiums(3 with vest, 3 w/o) 3x50 (3min r/r)
6x stadiums(3 with vest, 3 w/o) 3x50 (3min r/r)
Box Plyos- depth jumps, double leg hops, alt leg hops, lateral
hops, alt leg lateral hops. Full body lift.
11/23/03-- 1 mile warmup, tempo- 15x100, core work
It is starting to get close to competition phase. I am itching for a race after a long training period.
11/24/03-- rest
11/25/03-- 8 x 30 flying with 45 seconds r/r then 3 minutes rest
8 x 30 flying
all were done with about a 15 meter run up. I only timed the final 2 and they were 2.91 and 2.95. They weren’t blazing, but it was a very good workout.
11/26/03-- full body lift
11/27/03-- HAPPY THANKSGIVING-- OLD MAN TURKEY BOWL(SUICIDE FOOTBALL)
Fri-- rest
Sat-nov-29-03-- warm up/full body lift/jumped rope
Sun–rest
Mon-dec-1-03-- 7 minutes continuous stadiums, resting the groin from
sprinting, about 12 stadiums-- full body lift/ jumped rope
Tue–rest
Wed-dec-3-03-- upper body lift–jumped rope
Thur and Fri-- rest
Sat-dec-6-03-- groin feeling better so i decided to open it up. I did a pre
exhaustion workout
10 stadiums-- 1 minute rest
5x100 @ 90% with walkback r/r
iced groin
sun-dec-7-03-- 6 x 25lbs sled 35 meters, 4 min r/r
3 x 25lbs sled 35 meters
box plyometrics and stadium bounds.