Krasnayafleur's training #2

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1

I’m picking up here where I left off in the previous journal because that one has reached 40 pages (and over 10,000 views! :stuck_out_tongue: ) and cockysprinter wants to be able to look through it. SO here is volume 2!

today was a very full schedule of stuff:

went to class 10-12, then directly to practice:

hurdle prac 12:15-1:15
-full WU, abbreviated hurdle drills
-10x5 hurdles, 5-stepping. the hurdles were spaced out further than regulation so that we had to run hard between instead of jogging through. walk back rest.
-5x5 hurdles 3-stepping w/hurdles jammed, in spikes

This was more like hurdle endurance which I think is more coach’s style rather than speed stuff. Whatever it was, it was a little too much- after reps 7 and 3 respectively my form started to fall apart and I wrenched my right knee really hard… that hurt quite a lot and still does.

had to wolf down some food in my room and run tutor for an hour, then run back to practice again:

field prac 3-4:30
-shortened warmup
-4x full long jump approach on the track (16 steps, pop up at the end but not into a pit)
-2x30m accels
-circle + figure eight runs for HJ
-4x10 step approach runs

straight to lifting 4:30-5:30:

-lunges: 1x6 @40k (each leg), 1x8 @40, 1x6 @42.5, 1x8 @42.5
-close grip bench: 2x6 @80, 1x8 @75, 1x10 @75 paired with
-incline hammer curls: 2x6 @20, 1x8 @17.5, 1x10 @17.5
-standing calf raises: 3x10 @115
-seated calf raises 1x10 @50,60,70
-cuban press: 3x10 @32.5 lbs
-also did tibia raises and sets of core exercises during the longer rest periods between lifts

It was all I could do to do those lunges… I was pretty sore today in my back and my quads, maybe from the jumping+hard sprints combined yesterday.

THEN I went to an hour-long lecture from my coach on race tactics and the importance of racing smart, while icing my quads+ hams, right ankle (the chronically injured one doesn’t like so much work in spikes), right knee, and both shins. I have always paid very close attention to my diet, but I am stepping it up a bit and making a serious effort to eat more and to eat appropriately for better recovery pre and post workout. Comp season is always nice because I can put my eating disorder on hold with no guilt. Some anti-inflamms are def on the menu tonight, then ZMA and some solid sleep.

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I’m glad you started a new journal. Your old one had almost more views than the “Sprint Training” forum…

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Hey that would actually be funny: Outnumbering the Sprint Training forum! :stuck_out_tongue:

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what can i say, i am just too fascinating :wink:

5

Rrrriiiiiiiiiiiiigggggggggghhhhhhhhhhhtttttttt… :stuck_out_tongue:

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good choice, kra ;).

7

yesterday I was really hungover and felt like crap all morning, then did throws practice in the afternoon.

went to pay a visit at home over night, then drove back this morning where I have HJ, sled pulls, jump series, hurdles, and a lift waiting for me. i don’t know if i’m going to make it.

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hangovers suck… :smiley:

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my god yes they do, but i am actually really glad that I had one, because I usually am fine in the mornings and if i start getting hung over then it will be yet another factor to discourage me from drinking. I don’t drink a lot as it is, but the danger of that is that when i do drink, i drink a LOT at one time. The other night was 7 shots and 3 bottles of a vodka drink in 40 minutes or less, which is a fair amount for someone my size. Before that, I hadn’t been drinking for weeks.

anyway, as for today:
-abbreviated WU
-HJ circle runs, figure eights, f8’s w/pop ups, 4x10step rhythm approaches
-hurdle form drills w/7 and 5 steps, one-step pop overs for form
-2x1, 2x2, 2x3, 2x4, 2x5h out of blocks in spikes. hurdles were down and in and I was FLYING, felt awesome.

I am still debating whether or not to lift today. It is an intense lower body lift, and my right hamstring is very unhappy. I also had someone get a knot out of my left calf yesterday which involved me in writhing screaming pain and 1000000 pounds of pressure on my leg, so it feels better than before but it is pretty tender. The factors also include not having slept properly for two nights, emotions running high (not bad, just taking up a lot of energy) I’ve been driving for more than 5 hours in the past 24, and I’m just sore. I sat in a cold whirlpool for 15 min. after practice which might help.

I am meant to do double practice tommorow even though i am competing on sunday, but if I am still sore I will only do one session.

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yeahh I dont like the fact that the next morning is fuckin horrible… New year’s day was bad, I had to work after a long night… 21 shots of JD will never happen again, but it was New Year’s and well… when you’re at a party, sometimes you can’t control it haha…

11

opted not to lift yesterday. I took some ZMA and slept like a freakin rock and felt good this morning.

went to practice this morning from 8:30-11
-mobility jog+ dynamic flex, skips over hurdles, static hurdle drills
-long jump bounding series, 2x6 step jumps in spikes
-med ball throws progression
-around 10 zone handoffs in spikes

There was a running component to the workout today, but I had already cut short the jumping stuff because of my left hamstring feeling very tweaky and unhappy. Field team has tommorow completely off, so the coach said to look at it as just moving my running workout to tommorow since I am running hurdles, 4x2, AND 4x4.

This hamstring thing is chronic- I always get microtears, usually they alternate legs. It hurts a lot, but I have always been able to run through without completely blowing the leg. I went to the trainer who did ice + stim for me… I’ve never tried stim before and my leg was all twitchy but it feels better already.

This evening I will probably do some core and hop in the whirlpool again.

Lots of snow coming down now… driving to dartmouth tommorow should be a party.

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just remember to cut this one off at 30 to 35 pages too! :smiley:

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haha

maybe i will give it a rest over the summer to hide my annual eating disorder resurgence! It’s official- I have gained between 7 and 8 lbs since I have been here. Some of it must be muscle mass, but there is no way that I can write it all off as that.

Went in the cold whirlpool for 10-15 min. up to my ribs. It took me 6 minutes just to get in… the thing was frigid. racing tommorow, not sure what to expect (besides greatness of course :smiley: ) who else LOVES to train through meets? doesn’t it make you feel awesome when your legs are flat and you’re running 3 events!! No one else on the field team is going, but since I am in sort of a unique position I am running two relays plus hurdles. Oh and that means I don’t get the day off that everyone else does. When was the last time I had a day off? I guess winter break wasn’t that long ago, but my hamstring must be trying to tell me that I can’t tolerate the 7 days a week thing we’ve got going on.

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i should just stop doing track right now before i embarrass myself any further

:frowning:

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You had a hard week. You can judge anything off of your results. What did you run anyway, I havent checked results yet.

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If you look back at how you’ve been feeling in your training log (especially the way you’ve been writing about injuries and overworking) you cant really have expected too much. Its still the first race of the season and you havent even got your regular training schedule worked out. Combine all that stress with your workout on saturday (which was not exactly a good thing considering the amount of work you did the day before a meet) and I dont think you should be so hard on yourself. Get some sleep, and come back and use it as motivation. Good luck, and keep it fun.

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good advice.

18

sooo frustrated.

Yes we did train through the meet, yes we strolled in 15 minutes before my hurdle race, blah blah blah… but to hurdle 1.5 seconds slower than my PR? That is ridiculous. I tripped or did something out of the blocks so that I was off balance and almost fell coming off the first hurdle. If you mess up one of the other hurdles you can sort of salvage the race, but if you murder the first one there is just no way to recover because you’re not really carrying all of your speed yet. 1.5 SECONDS! My hurdle prac the other day was so good that this had to be just a freak thing, so I am not so much worried about the time as I am embarrassed about hurdling the same time that I would have done my freshman year of HS.

4x2 was ok, coach moved me up 16 feet into the zone as the first leg was getting into blocks to make sure she wouldn’t run me over, then of course she couldn’t catch me and I had to slow down to stay in the zone. That one at least wasn’t my fault and I ran decently- don’t know the split.

Had to wait a loooong time for 4x4, then ran in one of the unseeded heats without much comp to push me. I led off which I hate… of course I didn’t complain outwardly, but all my worst 4x4 splits have been when I lead off. Sure enough, I ran a 64 when my PR is a 59 (a 59 after running the 400 only twice last outdoor so I might have been able to dip to a 58) and my coach was just like, a 64… ouch that sucks. I didn’t say anything, but I got so angry- what the fuck does he expect?? He dumped me off into field team without even telling me himself, made me float back and forth between groups ever since thanksgiving, and then expects me to run as if I’ve been running 6 days a week?? He keeps talking about me maybe making one of the relays for nationals but I can’t work towards that unless I know whether or not he expects it, PLUS it would be just like him to tell me that I just blew my chance and not even give me the opportunity to show him that yes in fact I can run sub-60. AHHHHHHHHHHHHHHHHHHHHH

I was practically in tears when I got back, and I was feeling so much hate for everyone on my floor that I drove all the way back to boston to stay with a friend overnight. The night before comp they were all yelling and screaming in the hallway at 1am, and I kept coming out and asking them to shut it or move until i lost my temper and started screaming back and slamming my door. It’s been a rough weekend.

i don’t even have the patience to write out today’s workout

19

feeling patient enough now…

-mobility jog, sprint drills, static hurdle mobility
-multi-throw series w/shots
-5x standing long jumps w/ weighted X-vest
-12x15m accels from single and double leg hops
-6x20m resistance accels
-med ball throws progression (general)
-med ball abs

I think that was everything. Field coach told us that the multi training will start to pick up now. He also gave us a long explanation of how the best heptathletes in the world train, and how the percentage breakdown of points is weighted heaviest towards power events and most lightly towards endurance, i.e. the 800. He prefers to train us with this kind of stuff to improve general work capacity, but we will be adding in more running and endurance workouts as well. I guess it makes sense. He also said that our head coach was FURIOUS about the meet, so I guess I was not the only one who fell apart.

-Went and did stim+ice on my hamstring again. The first session made a huge and immediate difference, and before prac today it felt just about 100%. It wasn’t bad afterwards either, but no harm in treatment. Sadly, the trainers say that the volume coming in and out every day is so high that they will not do massage work, so I am taking a class to learn it myself and then I can do it or get other students to help me out.

I did not lift because we were supposed to get a new lift today which hasn’t showed up in my email yet, and the lift from the old one is hamstring heavy. What I need more than anything is a solid night of sleep… it will never happen living on this floor. :mad:

20

-mobility jog, dynamic flex, abbreviated hurdle drills
-2x lead, 2x trail, once over middle 5-stepping over 5 hurdles
-3x hurdles 1,3,5 in spikes out of blocks, competitively. Without hurdles 2 and 4 I found that I was actually far away from 3 and 5 and had to stretch the last two steps. Out of the four of us, I was tied for first twice, and second by about half a stride for the third one
-2x open 55m competitively- same results
-multi-jump bounding series 2x4 (instead of the usual 4x4)
-6x 8 step long jumps into the pit
-special walk series: in bare feet, some lunges, squats, heel toe things for lower leg strength

short and sweet lift I guess to maintain since our new program isn’t ready yet:
-6x2 front squats @50k. These were supposed to be light enough to explode up, not quite to the point of jumping but explosive. Felt fine. Worked out to about 45s of rest, maybe less.
-1x1 @55k. still felt fine. 2 min rest
-1x1 @60k- couldn’t get back up. It was bizarre, my legs were feeling fine until that 2 min rest when my quads started feeling the accumulation pretty suddenly. I knew I was in trouble when i could barely hold the goddamn thing in front, and once I got all the down I just couldn’t manage it. arghhhh

-10 min. stim+ ice on my hamstring and 10 min. stim+ice on my left shin. 10 min. ice on my other hamstring and on my right knee. Hamstring tightened up during certain exercises, but the pain is WAY better. I felt sort of sluggish mentally and flat physically during the whole workout even though I got a decent enough night of sleep.

I have a mandatory NY trip to go look at photos for my class on thursday which I would really rather not go on because it is realy inconvenient and messes up my entire weekend. The prof for the class isn’t actually a prof from the school so he doesn’t understand that winter study classes are supposed to be easy, minimum of work, and consume as little time as possible. Damn him. Tommorow I’m going to “get killed” because I’ll get the day off thursday.