sat june 4
100m -> 11.85
notes:
-yuck, pretty bad race all around, the field i was against was faster than usual and i guess that tightened me up. I need to work on running my own race
mon june 5
jump rope
-5x5 bench@165
3x8 pull-ups
-3x3 each human flag
3x5 ab rollout
-1x10 upper body circuit
notes:
-totally roasted
sun june 12
jump rope
-5x5 bench@150
3x3 each human flag
-3x8 pull-ups
3x5 ab rollouts
-2x10 upper body circuit
-1x15 core circuit
notes:
-i used 2’ rest intervals between sets and slightly longer between different supersets
-totally burned again today, my weightroom work capacity is no where where it used to be. ironically, my musculature hasnt taken the hit i assumed lifting less would do to it. wisdom tooth comes out tomorrow so ill be out for a week
-multivit, creatine and arginine before workout, weightgainer shake after and zma before bed
-minor soreness in my legs posterior chain. probably a sign that some of my muscle there is beginning to go away. im not too worrie though, i think my legs need the rest
-running at the baystates games on june 24. just for fun. i’ll count it as a HI day
mon june 13
weigh in -> 149
notes:
-wisdom tooth pulled today. doc said no physical activity for a week. maybe i’ll do some stretching and self-massage during the off time
tues june 14
self-massage (l.knee, l.heel)
sun june 19
weigh in -> 146
jog
microstretching
self-massage (l.heel, l. knee, l. hip)
notes:
-formal exercise can begin tomorrow again
mon june 20
1000m grass tempo
hurdle drills
2’ abs circuit
golf driving range
notes:
-made it through the ab circuit easiest i ever have. also i did a vertical just for kicks yesterday and it was as high if not even higher than it ever has been
-first HI day in a while tomorrow. i plan to do 3 starts, 3 transition runs and 3 flys. just mechanics work and i have a race friday. i dont plan to start formal sprint training until like two weeks from now
tues june 21
3 3pt starts
3 transition runs
3 flys
jump rope
2x10 snatch@95
5x5 bench@155/165
3x3 human flag
2x6 squat@225
100 medball throws@15/16
notes:
-tried being quick while running today and it actually felt terrific and looked pretty good too. during flys i just tried to keep the hips high and to stride fast and from the video it actually looks very good because my stride length wasnt compromised at all but my stride rate
-abs and some parts of my back sore today
-hammys feel pretty roasted
wed june 22
rt drill
self-massage
microstretching
notes:
-pretty widespread soreness today
thurs june 23
1000m grass tempo
2’ abs circuit
hurdle mobility drills
notes:
-legs still pretty sore, funny how my volume wasnt so high on the sprinting and i went at a submax effort in the weight room yet the doms has lasted two days. hopefully itll be gone or not noticible by tomorrow
-100m trial tomorrow for the baystates game. if its not postponed to saturday it will be in chilly, rainy weather so im not really looking for a great time, but id like to qualify for the finals. my goal is to repeat the mechanics i had at top speed from tuesday
fri june 24
100m -> 11.7h
200m -> 22.8h
notes:
-HUGE pr in the 200 today. ironically, the person recording the times messed up so ill probably never have proof of my run but i guess ill just have to prove it on camera for the finals
-least formal meet ive ever been at. didnt have enough blocks in the 100 for everyone to have a working pair, so mine slipped all over the place. not like my time is too terrible for me, but i think it really messed up my race
-minor soreness in upper left quad
sat june 25
jump rope
3x5 hurdle hops w/ accel
3x40yd llrr hops
3x40yd running a’s
2x8:
-rdl@135
-single calf raise@70
2x10 upper body circuit
1x15 core circuit
notes:
-minor gluteal and core soreness today
sun june 26
self-massage
microstretching
notes:
-hammy and calf doms
mon june 27
1000m grass tempo
hurdle mobility drills
2’ abs circuit
notes:
-l. hammy still kinda sore
tues june 28
5x50m 3pt
2x10 snatch@95
5x5 bench@165
3x3 human flag
-2x6 squat@225
100 medball throws@15/16
wed june 29
3x5 hurdle hops w/ post-accel
3x40yd llrr hops
3x40yd marching a’s
2x8:
-rdl@115
-calf raise@70
2x10 upper body circuit
1x15 core circuit
notes:
-minor glute & pectoral soreness
thurs june 30
self-massage
microstretching
notes:
-i will start my college’s program sometime next week i believe, so ill have to stop posting workouts, but i will keep posting times and possibly comments about my training
fri july 1
1000m circuit grass tempo
jump rope
hurdle mobility drills
2’ abs circuit
sat july 2
40yd and 55m 3pt (full recovery)
10,20,30,40,50,60m 3pt (1’rest/10m)
(~300m total)
2x10 snatch@100
5x5 bench@165
3x3 each human flag
-2x6 squat@225
100 medball throws 15/16
notes:
-keeping my arms more folded inwards really seems to help free my body up, i think it keeps me looser. ill need to remember to always do this as i get more upright
Are you running summer track?