12/05/08
Just wanted to give an update other than posting workouts. They are going really well. I feel as though, I am in the best shape I have been in a long time, which to me means I might be able to run well. Not sure how fast, but I ran 6.37 for 55m without real training. 6 weeks of training. So I have to imagine I can run well. I will find out on December 20 at the University of Chicago. I am running the 55m. I was going to enter in the 200m, but decided to wait because I don’t know what kind of meet this will be. I know it’s an all comers and I don’t want race, wait, race wait and race again. I feel that I am on a mission this year. More or less to prove doubters wrong and have one final year where I am where I was when I was at my top. I think I have a lot to prove this year. It feels really good to be going into a meet knowing that I have done the work on the track, in the weightroom and off the track. My goal isn’t necessarily to PR. I have set times for some of my goals, but I won’t share them yet. I figure the further the distance I can put between myself and the guys behind me the faster I’ll run. So rather than thinking that I want to run 10.29 or something like that I just want to be someone by as much as I can and then maybe I ran the time. I have the mentality right now that I had back when I ran my best. Same thoughts, ideas, and confidence because I’ve done the training that I really believe in and that is the most important thing. I know there are some that don’t agree with what I do, but it works for me and always has. So looking over the next couple of weeks before the meet, here is what I have planned.
8-Dec Monday
4x200m @ :27 - 6:00 rest - 1x40m lunge walk
Tuesday
3 x starting blocks over 30m
Wednesday
3x50m @ :06.1-:06.4 - 5:00 rest
Thursday
3x60m light accels - 4x120m @ :14.5-:14.9 - 6:00 rest
Friday
10:00 block work - 3x60m light accels
15-Dec
Monday
3x50m @ :06.1-:06.4 - 5:00 rest
Tuesday
DAY OFF
Wednesday
3x60m light accels, 10:00 block work
Thursday
DAY OFF
Friday
Warm up program
Saturday
University of Chicago - 55m & 200m
22-Dec
Monday
1x300m @ :44 - 5:00 rest - 2x200m @ :25.5, :25.0 - 5:00 rest
Tuesday
2 laps striders @ 80% (walk corners), 4 x standing starts 55m, 55m, 45m, 45m
Wednesday
2x200m @ :26-:27 (walk 200m between) -
4x100m (accelerate into last 30m @ 100%) - walk 100m - 2x2 sled pulls
Thursday
2 laps striders @ 80% (walk corners), 3 x block starts 45m, 35m, 25m
Friday
10-15 minutes easy run
29-Dec
Monday
1x300m @ :44 - 5:00 rest - 2x200m @ :25.5, :25.0 - 5:00 rest
Tuesday
2 laps striders @ 80% (walk corners), 4 x standing starts 55m, 55m, 45m, 45m
Wednesday 2x200m @ :26-:27 (walk 200m between) -
4x100m (accelerate into last 30m @ 100%) - walk 150m - 2x2 sled pulls
Thursday
2 laps striders @ 80% (walk corners), 3 x block starts 45m, 35m, 25m
Friday
Warm up program