Lookin’ good with those 30 times. Do you know how those compare to when you were running at your best? Also, any idea when you would wanna compete?
I honestly don’t know. I was kind of thinking of running this weekend, but my wife and I have puppy training. She was going to go visit family, but I told her I may have to work. So she decided not to go because of that and the dog. So, I thought it would be very wise to stay home, work, and go to puppy training rather than facing her scorn if I were to race. I don’t think I’ll race very much. I do have an alumni meet next weekend that I may go to. I really don’t think I’d run much faster than a 6.70 to be honest.
When I was at my best I had a few that were in the 2.7’s in practice with the gates. I don’t remember the exact time off hand though. I didn’t really pay much attention to it. I think I could probably get to low to mid 2.8’s towards the end. That’s my guess, but who knows. This does give me a good starting point.
Thursday, 1/7/10
Week 1, Day 4
Weights - 12:30 pm workout
Power Snatch 4 x 3= 125, 125, 135, 140
Snatch High Pull 4 x 4= 180, 180,185, 190
Goodmornigs 4 x 5= 135, 135, 155, 155
Russian Leans 4 x 6
Reverse Hypers 3 x 8
Lifting workout was solid. The high pulls were easy. The weight moved quickly and I felt powerful. Good response from this mornings workout.
Friday, 1/8/10
Week 1, Day 5
No sprint work today. Active Recovery day. I do have a GS session tonight.
Friday, 1/8/10
Week 1, Day 5
10 min Elliptical Warm up
GS 160 total/10 reps each
Crunch
Push up
Superman
Hip thrust
V-Ups
Walking Push-Ups
Alternating Superman
Squat
Toe Touch Crunch
Walking Push-Ups
Alternating Superman
V-Up
Single Leg Hip Thrust
Lunge Walk
V-Crunch
Lateral Low Walk
Weighted Core
Windmill Touch & Press 2 x 10 each
Rope Crunch 2 x 15
Plate 180’s 2 x 10 each
Wt. Back Extensions 2 x 15
Wt. Windshield Wipers 2 x 10 each
Good recovery day. I have a lifting workout tomorrow and then Sunday is an off day. I feel pretty good so far.
Saturday, 1/8/10
Week 1, Day 6
Strength/Power Development
(keep in mind, all lifts are preceded by a 3 set warm up)
Hang Clean 4 x 3= 155, 155, 165, 165
Back Squat 4 x 5= 325, 325, 325, 325
- SL Squat 3 x 8= 115
Wt. Dips 3 x 8(each)
Shoulder Complex 2 x 10 (each)
a. DB Ant. Delt Raise (pronated grip)
b. DB Fly (Neutral grip)
c. Cable or DB Row
Iso Core
2 (4 x 30s)
Plank (on SwB)
L Side Plank
R Side Plank
Plank w/roll out (on SwB)
**add 5-10s each week.
Any tips on improving the 30m fly? I cant break 3 sec 
What kind of distance are you giving yourself prior to your 30m? Is your acceleration well in place, are you hitting top speed at your run-in distance? Perhaps trying flys at 10-15-20m first and progressing to 30m. Also try to relax during your fly. We relaxed muscle is stronger than a muscle that is tense.
Monday, 1/11/10
Week 2, Day 1
Workout - 4 am wake up, 5 am workout
Acceleration Warm up
200m skip
200m jog
200m skip
Dynamic stretches
Sprint Drills x 30m
Hip Mobility
Build ups
3 x (3 x 40m) 2min/rep - 5min/set
Set #1 - 4.78, 4.67, 4.84
Set #2 - 4.71, 4.70, 4.58
Set #3 - 4.68, 4.75, 4.82
Cool down 4 x 100m
Hip Mobility
Ext. Repetition Core - 2 X’s Through Circuit
Crunch x 30
Hip Raise x 20
Russian Twist x 20each
Med. Ball Toe Touch x 30
Leg Raise x 20
Figure Eight x 15
Elbow to knee x 20each
Plate Crunch x 30
Scissor Kicks x 40
Jackknifes x 15
The workout felt much better than last Monday. I really tried to focus on acc. mechanics today. There were some outliers in there today. When I time things like this, I try to start the watch then go. One the outliers I probably hit the start as I was going. I would think I’m somewhere between 4.68 and 4.80. That would be my guess, but for 40m it’s hard to get a gauge because it’s not something that I time a whole lot. I’m more familiar with 30m times. Towards the end of set 2 and 3 I was feeling a little fatigued, but I focused more on relaxing than trying to run faster and it seemed to work. All in all, I was happy with the workout. I felt better this week even with the increase in volume than I did in the workout last Monday. Definite positives from today.
Monday, 1/11/10
Week 2, Day 1
Weights - 12:30 pm workout
Power Cleans 5 x 3= 180, 185, 190, 200, 200
Clean Pull 5 x 3= 205, 210,215, 225, 225
RDL 4 x 5= 225, 135, 135, 135
BB Row 3 x 5= 135
Chin ups 3 x 8
Workout went great other than a dull ache. I had to adjust the weight on the RDL, my grip was weak today for some reason. The bar I was using was a pain in the butt, but oh well.
Wednesday, 1/12/10
Week 2, Day 2
Workout - 4 am wake up, 5 am workout
'Anaerobic Warm up
200m Skip/jog series
Dynamic Stretches
Static stretches
Sprint Drills x 20m
Build ups
3 x (120m, 100m, 80m) 2min/rep - 5-6min/set
400m Cooldown
Hip Mobility
Weighted Core
Windmill toe touch 2x10 each
The Rack - 20k - 2x20s + 15 lifts
BB Twist 2x10 each
Reverse Hypers 3x10
DB Saxon side bend 2x10 each
Todays workout felt good. I felt good after the warm up and working out a tiny bit of soreness. Runs today were at 90-95%. As the workout went I felt better and better. Have a weight lifting session a little later. I’ve condensed everything down to 4 days since I’m going to run at our alumni meet this coming weekend.
What events are you gonna run?
55m. Short, quick and get it over with. Not expecting much, just getting out and having fun with some of my guys from college days.
Tuesday, 1/12/10
Week 2, Day 2
Strength/Power Development
(keep in mind, all lifts are preceded by a 3 set warm up)
Back Squat 5 x 5= 325, 340, 350, 350, 360
Step ups 3 x 5= 95 (didn’t let heel touch the floor)
Bench press 4 x 5= 207, 221, 230, 230, 230
Push press 4 x 5= 135
Calf Raises 3 x 8
Wednesday, 1/13/10
Week 2, Day 3
No sprint work today. Recovery day. I do have a lifting session at 12 pm or so.
Wednesday, 1/13/10
Week 2, Day 3
Weights - 1:15 pm workout
Power Snatch 5 x 3= 125, 135, 135, 135, 140
Snatch High Pull 5 x 4= 180, 185 ,190, 200, 200
Goodmornigs 4 x 5= 135, 135, 135, 135
Russian Leans 4 x 6
Reverse Hypers 3 x 8
Iso Core
2 (4 x 35s)
Plank (on SwB)
L Side Plank
R Side Plank
Plank (on SwB)
**add 5-10s each week.
Thursday, 1/14/10
Week 2, Day 4
Workout - 4 am wake up, 5 am workout
Max V Warm up
200m skip
50m of short warm up
600m (50m walk, 50m accel)
Dynamic stretches x 10 reps
Sprint Drills x 30m
Build ups
7 x 30m w/30m fly in at submax 95% 3-5min/rep
3.05, 3.09, 2.99, 3.10, 3.04, 3.11, 3.06
Cool down/walk
Light Stretching
Ext. Repetition Core - 2 X’s Through Circuit
Solo Twist x 10
Reverse Crunch x 20
Twisting Crunch x 20each
Med. Ball Toe Touch x 30
Side Crunch x 15 each
Hip Thrust x 20
Side Crunch x 20each
Russian Twist x 20
Solo Twist x 10
Lying Wipers x 10
This workout felt much better than any of the workouts thus far. I was really ready to go. I’ll explain the times and what happened below.
Rep #1 - Good accel, but when I got the fly it felt hard to keep up the intensity in trainers.
Rep #2 - Felt much faster. I felt like I really set up myself for a good fly, but the time was a little slower.
Rep #3 - The best rep and achieved my goal for the workout.
Rep #4 - Felt just as good as the last one. The only difficult part I was starting to feel was finishing the fly.
Rep #5 - Looking to stay consistent and have one more under 3.00. The accel is feeling very good, but starting to get a little tired.
Rep #6 - Bad rep all the way around. Time to hunker down for the last one.
Rep #7 - Pushed myself very hard and tried be mentally tough while feeling fatigued.
So if you’re reading these times, you’ll notice that it doesn’t look very fast. Well, I got up and was mentally ready to do this workout. I was excited to see where I was compared to last week and see if I had any improvements. I got to the track and had a great warm up. UNTIL the worst thing can happen before you go into a max v workout. I opened up my back and pulled out the bag that I thought had my spikes in it. Low and behold, I grabbed my football cleats. GREAT!!! So, I started thinking about what to do. Drive 30 min round trip to get spikes or just do the workout. I decided that my goal now was to break 3.00 on the fly without spikes. I did that and tried to stay consistent. It’s difficult to do flys in trainers because of the positioning it puts you when you’re trying to throw down. I achieved my goal for the workout, but I’m not going to lie, I wonder what I would have run had I had my spikes on.
So what do you guys think? How much of a difference would have spikes made? Was I faster than I was last week in this workout? I look forward to responses if any!
Friday, 1/15/10
Week 2, Day 5
No workout on the track or in the weight room today. Tomorrow is a comp day of some sort at my alma mater.
Monday, 1/18/10
Week 3, Day 1
Workout - 4 am wake up, 5 am workout
Acceleration Warm up
200m skip
200m jog
200m skip
Dynamic stretches
Sprint Drills x 30m
Hip Mobility
Build ups
3 x (3 x 30m) 2min/rep - 5min/set
Cool down 4 x 100m
Hip Mobility
Ext. Repetition Core - 2 X’s Through Circuit
Crunch x 30
Hip Raise x 20
Russian Twist x 20each
Med. Ball Toe Touch x 30
Leg Raise x 20
Figure Eight x 15
Elbow to knee x 20each
Plate Crunch x 30
Scissor Kicks x 40
Jackknifes x 15
Todays workout was a little disheartening. This past weekend I had a cramp in my hamstring while racing at out alumni meet. I didn’t think it was too serious, but now I am fearing that it is a little more serious now. I was unable to finish the workout. It’s very tender and feels very fatigued. I have soreness walking up stairs and jogging. I only did 1 set and 2 reps of the 2nd one before I decided I should quit because I couldn’t put the effort in. I am going to have it looked at and I’ll continue to ice and take ibuprofen. It will be a day by day thing now for a little while.
I’m going to try and get my lift in later. If I can’t, I can’t, but I’ll atleast try.
i had that happen to me once. it also felt like a cramp. its not its a pull. get some therapy asap.