10/29/08
Track Workout
Seagrave Warm up
10:00 of block work over 20-30m
5x200m @ :30 - 3:00 rest
11/2/08
Weightroom Workout
1a. Hang Clean @ top of knee 4 reps X 4 sets= 170 - 3:00 rest
Tempo 0:0:X:0
Use body weight up to 20k
over body weight
2a. Neutral grip Chins 5 reps X 5 sets - 45s rest
Tempo 2:0:1:0
2b. Incline DB Bench (neutral grip) 5 reps X 4 sets= 70 - 45s rest
Tempo 5:0:5:0
3a. Zottman Curls 8 reps X 4 sets= 25, 20 - 30s rest
Tempo 2:0:2:0
3b. V-bar Tricep Pushdown 7 reps X 4 sets= 150 - 30s rest
Tempo 2:0:2:0
11/03/08
Track Workout
Seagrave Warm up
1x300m @ :46 - 6:00 rest
1x200m @ :31 - 6:00 rest
1x300m @ :46 - 6:00 rest
:44.28,:28.94, :44.48
Weightroom Workout
Paused Front Squats 5x5= 145 - 2:00 rest
Tempo 2:1:1:0
Use 80% of back squat from last week.
11/04/08
Track Workout
Seagrave Warm up
5x30m starts
1x30m 3pt. start - 3.68
1x4x30m sled pulls
11/05/08
Track Workout
Seagrave Warm up
3x60m light accels
5x150m @ :23 - 5:00 rest
Felt really good doing this workout. It wasn’t very so that explains a lot. I ran the last one in :20. Accelled into it and put a 10m burst in and shut down. Felt really strong. I will race December 20th at the University of Chicago. I also plan to run a 150m time trial tomorrow for my Friday workout. Today I have a short easy workout and lifting.
11/06/08
Track Workout
Seagrave Warm up
5x100m accels up to 80%
11/10/08
Track Workout
Seagrave Warm up
3x300m @ :45 - 5:00 rest
It was pretty cold out. Reps one and two went fine, but after that I had a hard time breathing. I took a couple minutes extra and finished the workout for the last rep. I didn’t get to run a time trial last Friday. Both tracks I run at had soccer games being played there.
11/11/08
Track Workout
Seagrave Warm up
1x100-80-60-40-20 @ :16-:12-:8.0-5.0-3.0 - 4:00 rest
2x4x30m sled pulls
11/12/08
Track Workout
Seagrave Warm up
4x200m @ :28 - 5:00 rest
27.93, 27.16, 26.70, 26.42
Felt really good. Obviously….
11/14/08
Weightroom Workout
1a. Hang Clean @ top of knee 3 reps X 3 sets= 175
Tempo 0:0:X:0
Rest 3 min.
1a. Paused Front Squat 4 reps X 4 sets= 175
Tempo 2:1:1:0
Rest 2 min.
2a. Neutral grip Chins 4 reps X 4 sets
Tempo 2:0:1:0
Rest 45s
2b. Incline DB Bench (neutral grip) 4 reps X 3 sets= 55
Tempo 5:0:5:0
Rest 45s
3a. Zottman Curls 8 reps X 4 sets= 25
Tempo 2:0:2:0
Rest 30s
3b. V-bar Tricep Pushdown 7 reps X 4 sets= 140
Tempo 2:0:2:0
Rest 30s
11/17/08
Weightroom Workout
1a. Hang Clean @ top of knee 3 reps X 3 sets= 185
Tempo 0:0:X:0
Rest 3 min. Use body weight up to 20k over body weight
2a. Neutral grip Chins 4 reps X 4 sets
Tempo 2:0:1:0
Rest 45s
2b. Incline DB Bench (neutral grip) 4 reps X 3 sets= 50
Tempo 5:0:5:0
Rest 45s
3a. Zottman Curls 8 reps X 4 sets= 25
Tempo 2:0:2:0
Rest 30s
3b. V-bar Tricep Pushdown 7 reps X 4 sets= 140
Tempo 2:0:2:0
Rest 30s
Track Workout - 32 degrees
Seagrave Warm up
1x200m-200m-300m-300m @ :30-:30-:45-:45 - 6:00 rest
28.32-28.13-:43.67-:46.16
The last rep, I had to slow down when North Central Colleges football team crossed infront of me. Really good workout, felt easy to run what I ran. I felt slower than the times I ran.
11/18/08
Track Workout - 32 degrees
Seagrave Warm up
4x30m block starts
1x30m 3 pt start
3.68 for 30m
Weightroom Workout
1a. Paused Front Squat 4 reps X 4 sets= 175
Tempo 2:1:1:0
Rest 2 min.
11/19/08
Track Workout - 38 degrees
Seagrave Warm up
15:00 Block work over 20-30m
3x150m accels - 4:00 rest
11/20/08
Track workout
Seagrave Warm up
4x50m starts
Weightroom Workout
1a. Hang Clean @ top of knee 3 reps X 3 sets= 175
Tempo 0:0:X:0
Rest 3 min.
2a. Neutral grip Chins 4 reps X 4 sets
Tempo 2:0:1:0
Rest 45s
2b. Incline DB Bench (neutral grip) 4 reps X 3 sets= 55
Tempo 5:0:5:0
Rest 45s
3a. Zottman Curls 8 reps X 4 sets= 25
Tempo 2:0:2:0
Rest 30s
3b. V-bar Tricep Pushdown 7 reps X 4 sets= 140
Tempo 2:0:2:0
Rest 30s
11/24/08
Track Workout - 38 degrees
Seagrave Warm up
2x300m @ :45 - 6:00 rest
44.21, 42.66
Weightroom Workout
1a. Hang Snatch @ top of knee 3 reps X 4 sets= 115
Tempo 0:0:X:0
Rest 3 min.
Goal wt used 67% of hang
cleans last week
2a. Low Cable Row 6 reps X 4 sets
Tempo 2:0:1:0
Rest 45s
2b. Bench Press 4 reps X 3 sets
Tempo 2:0:1:0
Rest 45s
3a. Push Press 5 reps X 4 sets
Tempo 2:0:1:0
Rest 90s
4a. Lying tricep extension 7 reps X 4 sets
Tempo 2:0:2:0
Rest 45s
4b. Low Cable EZ grip curl 7 reps X 4 sets
Tempo 2:0:2:0
Rest 45s
11/25/08
Track Workout - 34 degrees
Seagrave Warm up
5x30m block starts
Weightroom Workout
1a. Snatch Grip Deadlift elevated 4” 4 reps X 4 sets= 185
Tempo 3:0:1:0
Rest 2 min.
Use 20k more than yesterday’s wts.
2a. Barbell 1 legged Squat 7 reps X 4 sets= 115
Tempo 2:0:1:0
Rest 2 min.
Goal wt. >65% of the weight
used for front squats last week.
11/26/08
Track Workout - 34 degrees
Seagrave Warm up
15:00 of block on the corner
3x60m light accels
2x120m @ 14.5-14.9 - 6:00 rest
12/01/08
Track Workout
Seagrave Warm up
4x200m @ :27 - 6:00 rest
25.99, 27.09, 26.81, 27.63
Finally was forced inside to run. The track I train on indoor is a lot like a paper clip. Kind of like the track I ran on indoors in college. It took a little while to adjust, but I felt good, even on the last one I felt good. I ran relaxed and tried to tone it down a bit after the first one, which was clearly too fast.
Weightroom Workout
1a. Hang Snatch @ top of knee 3 reps X 4 sets= 115
Tempo 0:0:X:0
Rest 3 min.
Goal wt used 67% of hang
cleans last week
2a. Low Cable Row 5 reps X 4 sets= 140
Tempo 2:0:1:0
Rest 45s
2b. Bench Press 4 reps X 3 sets= 135, 155, 160
Tempo 2:0:1:0
Rest 45s
3a. Push Press 5 reps X 4 sets= 135
Tempo 2:0:1:0
Rest 90s
12/02/08
Track Workout
Seagrave Warm up
3x30m block starts
-I was doing my warm up and got booted off the track at NCC because they are on break and had to close the field house. I went to the other track that I run at and they don’t allow spikes so I did 3x40m in flats. My question is what suggestions do you have for workouts and how much distance if any, should I add to the workout to get the same or similar effect.
Weightroom Workout
1a. Snatch Grip Deadlift elevated 4” 4 reps X 4 sets= 185
Tempo 3:0:1:0
Rest 2 min.
Use 20k more than yesterday’s wts.
2a. Barbell 1 legged Squat 7 reps X 4 sets= 115
Tempo 2:0:1:0
Rest 2 min.
Goal wt. >65% of the weight
used for front squats last week.
12/03/08
Track Workout
Seagrave Warm up
3x60m light accels
4x120m@ :14.5-:14.9 - 6:00 rest
14.41, 14.65, 14.12, 14.20