Yr.2-Week 3
8/30/09
Pre workout- I woke up today and my arm that has been hurting and my right groin were feeling real bad. The groin, a chronic pain, probably came from me using my leg to make circles with a cloth and clean the floor because although I was pushing in the 200 repeats yesterday I don’t think I was going that fast. As the day went on though the condition improved
About 2 miles (2 sump grass circuits) @ a quick pace
14:28
Static stretch
Contrast shower
Comments: I was using the ipod timer so I started it, went for the run and stopped it when I returned so the time might have been faster. My ankles and calves always take a beating because the ground is uneven and theres tree roots everywhere. I put some bengay and a heating pad on my left ankle, which seems to be the one with the most chronic pain.
8/31/09
About a min or 2 shuttle run
Dynamic stretch
2xGS circuit- Single leg squatx15
Pushupx20
Side squatx15
Stationary backward lungex10
Starjumpsx15
birddogx20
Mountainclimbersx15
(didn’t do- 1x20sec arm pumps and 30s plank but I did do some arm raises)
Static stretch
Quick Moist heat
Comments: nothing special today except my left it/hip started hurting while I was sitting down, ill have to watch that. Groin is just lingering at this point, ankle in a similar position it feels like a ligament or tendon or something. Dropped a minute off the circuit time so fitness is improving. Off track schedule force me to do this workout today, I will watch how it affects the rest of the week etc.
9/1/09
Moist heat
9/2/09
800m jog
static stretch
1x600m , 500, 400m, 300m, 200m
@ 70-75%, 4mins, 5mins, 2mins, 2mins rest in trainers on grass
(78+?, 76+?, 37+74, 34+52, 32)
2x30yd forward lunge, backward lunge, 30s rest between sets
3x 8 arm raises, 30 crunches, 20 superman/swimmers
suppose to be an 800m jog but my left calf was tightening up
Comments: although the times are not that bad I feel as good on this workout as last time, not as fluid. It could be my off track schedule, my hurting right IT/hip area, poor sleep I don’t know. I’m trying to improve sleeping habits. As for the calf I feel like a cramp is coming on so I don’t know if I should just welcome it or prevent it because it may be worse than last time which resulted in a small tear and I was out for 2 weeks.
9/3/09
~800m jog to hill
static + dynamic stretch
2x10x15m hills
@ 87%-90%, up hill in trainers on grass, walk back between reps 5 mins between sets, 15 falling, 5 from 3 point
400m or so jog
static stretch
Moist heat
Comments: wasn’t really feeling it today but it was better than last week. The three points did help to make them feel faster but i wasn’t feeling as fast or fluid. I don’t think its anything serious right now but I will see. I do plan to get into more “speed work” as generally accepted by October so I don’t think ill lose too much speed.
9/4/09
Moist heat
9/5/09
3:15 quick pace jog
static stretch
3x200m
1x150m @ 85%-90%, in spikes on track, 2 mins between reps, 10 between sets
(25.3, 27.1, 27.7, 19.0)
static stretch
(didn’t do 1x30,18sec armpumps)
moist heat
Comments: first one felt good, form and everything was on point. The second rep I was a little bit more cautious and less aggressive but by the third rep I was tired and I knew something wasn’t right. I had to slow down on 150 cause someone was on the way so I would probably have been on pace. The original second set was suppose to be 2x200 but I changed it cause the workout was not going as planned. I have been feeling off this week and the times show and that warmup jog alerted me to a little cold on my chest. Cut the workout short cause my training partners hamstring wasn’t right. And of course I didn’t jog a cool down because of my calf.