Krasnayafleur's training #2

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201

on a side note- i went back and skimmed through some of my old journal to remember what kinds of workouts i used to do, the times, and whatever else i could find that has changed. i feel like i was a totally different athlete :eek:

-obviously there was a LOT more running
-i am lifting heavier weight now
-i was lighter… i may have added some muscle, but i think i am definitely not quite as lean
-more tempo, esp short flush runs of 30s on 30s off
-i had ART and used it, which i don’t have here
-somewhat better sleep, probably slightly better food

most of all, a lot of it seems more upbeat, more confident, and happier. i want it back :frowning: what happened to me??

Even in those entries i refer a lot to my senior indoor season which was my best season ever in every way, and of course i didn’t start writing things down until snr outdoor :mad:

202

i am considering the pros and cons of training and alone and running unattached. i need to compile what has worked for me in the past and present it to my coach and see if he’s willing to compromise at all first, but if not… i don’t really know what else i could do.

had a crazy day, the sleep deprivation finally caught up to me and i was completely out of it. I just had a two-hour nap and i still feel groggy.

AM prac:
-WU, hurdle mobility
-hurdle jog-throughs
-2x20m starts from blocks, 1x1h, 1x2, 1x3, 1x4, 1x5. Then 3x14h jammed into 100m.
Opted out of some LJ because it would have been low-quality and not worth it.

I am meant to do a short upper lift at some point which I haven’t gotten to yet… I will see how I feel.

203

quick note- ended up doing my lift tonight btw 9:20 and 10:15, it was very nice and uncrowded

-12 min. core/general strength circuit
-15 min. bike, low resistance and quick pace
-incline bench: 1x4@30k, 2x6@27.5k. I took the weight down because they were meant to be explosive and on the lighter side. paired with
-parallel close-grip chins: 1x5, 2x4. 90s btw everything
-cuban press 3x8, 90s btw

Had a small shake- 1 scoop endurox, .75 whey
Now that I took a nap I feel really awake… which is why I try not to take naps, it gets me all messed up. plus it is hot as hell in my room :eek:

204

got around 6 hours of sleep last night, napped a bit today for btw 1 and 2 more. I feel much better than I did yesterday except for some minor soreness/tightness in my hurdle lead leg hammy.

I partly ignored the workout my coach sent (he is in boston with our dec guy who is doing a decath) and did something more along the lines of the types of things I did before meets last year. Wanted to get it done before class, so I had only about 45 min.

-3 min. easy bike, 12 min. of 30s on at higher resistance, 1 min. off
-cleans 4x2 light and fast @40k, 1 min. btw. 2x1 @45k, 47.5, 2 min. btw
-10min. core circuit

small shake (.75 scoop whey, 1 scoop endurox)
went to class, then went in the whirpool and iced my lower legs and my hamstring for 15 min ~52 degrees.

Tommorow I am doing 100m hurdles, jav, and 4x4 and no jumping to give my shin a break. Normally last year I would do a tempo run similar to the bike I listed: 10 or 20 min. of 30s on, 30s off at 70-80%, or I remember doing 10-15x100m relaxed strides in grass. It was either that type of stuff, or some short explosive work like quick strides, handoffs, and starts out of blocks, but I figured with a sore hamstring I might do better with some longer and lower intensity. The explosive lifts in either case have always worked pretty well to get my nervous system primed.

On another note I have been reading through some different nutrition threads and looked into some of the info about the CDK diet, basically it’s a no-carb diet with a 36-hour carb-loading period each week. I realize it’s sort of intended for bodybuilders but I can’t help but be really tempted to try it and see how it works… it would be pretty tough for me unless I started eating beef and other meats again and I know that as someone who runs (sometimes :rolleyes: ) I need the carbs, but I am sort of unclear whether or not the carb-loading phase takes care of this. I have already cut down a fair amount on carbs and I am trying to readjust my fruit intake, but according to a couple different posts this diet completely eliminates fruits and veggies, another place it allows veggies but very little fruit… somewhere else it talks about 20-30g of carbs vs. no carbs at all… I don’t really know. According to part of the site, they recommend taking protein shakes directly after lifting but don’t say anything about carbs, and I was deifiitely under the impression that carbs might actually be more important immediately post-workout.

Anyway I don’t really know where all this is going, if it’s a bad idea to do this while in competition maybe I’ll try it in the summer. I am a moderate version of it already but I worry that it’s one of those things that if you don’t follow it exactly then it’s actually better not to do it at all… like the small amounts of carbs I AM taking in will actually be stored as fat. Of even more concern is that I am very aware that when you reduce calories you run the risk of reaching a “starvation” point where your body will either use your muscles for fuel, or where it will actually store more fat in anticipation of not having fuel in the future. I think this occurs around a 1,000 cal deficit point for your lean body mass caloric needs. Maybe I should just get someone to test my bodyfat and go from there :rolleyes: or get someone to write me a diet so I can stop obsessing over it.

205

It’d be cool if you get good results your old way and then tell him why :smiley:
Go get em.

206

I’ve read through you’re journal and it seems as though what you have been doing is ineffective at best(I apologize for pointing out the obvious). I believe you are taking the correct approach in using what has made for your excellent past performances. I am curious though, as Williams is a private university, if any financial aid that has been floated your way(although they technically do not give out scholorships) would happen to dissappear if you were to run unattached? Good luck.

207

never, never quit.

208

the financial stuff is a sticky question…
technically i am not allowed to get scholarships, but when there are ways around this. I was heavily recruited for track, and when I got my aid offer it included several grants and merit scholarships that were inexplicable- obviously i had good grades in high school but not the kind of grades that would have earned extra money. I think i received some extra money to entice me to come because i was a good athlete, but i don’t know if it would disappear if i ran unattached. My financial aid needs are pretty high anyway.

clemson… i am trying as hard as I can, i may have been driven close to a snapping point but i will not let one slump break me. i promised!

on another note, i went craaazy and ate a TON of food tonight, everyone can be proud. My excuse is that it constitutes carb-loading :stuck_out_tongue: And unfortunately my ankle is aching… i am trying to treat it early and not leave it to die like i did last year but i get the feeling that icing isn’t going to cut it with a recurring injury like this.

209

If you don`t mind me saying your programme seems to lack direction.
There is no overall structure of short to long or alternatively long to short for example.
The speed and speed endurance sessions do not seem to be at any particular pace. Neither is there an obvious periodisation or aiming for peaks.

The sort of templates I see around here are :

Day 1. Speed + wts
Day 2. tempo
Day 3. Speed endurance
Day 4. Tempo
Day 5. Speed + wts
Day 6. Tempo
Day 7. Rest

With a progression through to longer reps for speed endurance and special endurance.

You are doing some multi eventing, but the focus seems to be on running. Perhaps you should decide on the focus, if it is multi eventing you should get some specialist advice on the field events and a way of amending a general running template for field avents.

You are doing weights/plyos/body circuits, but again I can`t see how you are structure them. For example med ball/conditioning work on tempo days seems to be well recommended.

Is your coach actually setting you a general template with the types of specific sessions defined ? It often seems that you hear we are doing this today…. from him.

I see from your comments on the past that you were doing a lot more running, why not return to what worked ?

The no carbs diet is in my opinion rubbish. You need to replace glycogen.

Sorry if this sounds critical but it is intended to be helpful.

210

not at all, this kind of feedback is exactly what i need to hear! I have no particular sense of the direction of the program, I actually feel that I running only a fraction of what I would have been doing last year and my top speed has suffered as a result. lower speed= less power so all my field events have suffered as well, even though my technique is probably better across the board.

as for the meet today- I was thrown into a couple extra events so I can qualify for the hep- ended up doing jav, shot, hurdles, LJ, 4x1, 4x4.

-jav and shot both went better than they have for the past couple weeks, 28 in the shot w/PR 29+ and 80ft in jav off of two cross-overs (no run-up approach) w/PR of 90
-hurdles ran 16.6; PR of 15.1… there you have the massive loss of speed
-LJ 15’4; PR 17’2… no speed again
-4x1 was alright, 4x4 i ran a pretty low-key 63; PR 59.
I just don’t understand how there could be such a huge difference in just one year :frowning: I have gone from being decent at a bunch at events to sucking at everything

A note on this meet- my hamstring was sore and tight yesterday and was still tight this morning so i took some extra warming up. Shortly after it went into spasm and was trembling and twitching on and off all day and is still doing it. It wasn’t painful and it is only painful now if i press on it, but from the afternoon on you could actually see it shaking. I iced and stretched after I was finally done, I am probably fortunate that I didn’t strain it.

211

It seems to me that speed is the quality lost the quickest. And for the most part it appears as though you do not do much actual speed work, either lifting(which is helpful) or endurance work(nice to do after you have the speed). I would suggest, that is if you go unattached, to try charlie’s methods. Proven to be very effective and flexible to the athlete. You will find a lower amount of volume, but that does not matter with the work being of such high quality. As well I have looked at your pictures, and you are plenty lean. Likely the extra mass you have is from the lifting without much actual running. It is good that you watch after your diet, but remember you need enough to recover and advance.

212

thanks VR… i agree that i don’t work just raw speed nearly enough, i trained with sprinters for the first 6 weeks or so of the season but at that point everyone was doing long stuff to get back into shape. I did lots of longer things like repeat 600’s, and some workouts down into 300’s and occasioanally 150’s. When I was moved over the field, they had already done a lot of their early speed development stuff, so i sort of missed out on it entirely from both sides.

took a long walk today, hamstring still spasming but after 1:40 of walking it has settled down a bit. I thought a lot about what I want to do in training from now on, what I want to do this summer and fall, and what I want to do about food…
At this point all I care about is getting some speed back, and if that means pissing off, disrespecting, or disregarding my coach I don’t care anymore… being polite and obedient has cost me far too much already.

213

what a day… my eye has been twitching non-stop
i went to bed at 3am because i slept so much yesterday and then had caffeine in the middle of the night so i could get some work done… woke up from a nightmare at 6am, sat around in bed until i had to get up. My hamstring was finally done with its spasm after almost 48 hours straight.

PM prac:
-WU + Dflex, no sprint drills or hurdle mobility
-shot standing throws progression, 6x full throws alternating light and standard
-multi-jump series (standing LJ, double leg hop, standing triple, double touch triple) into the pit- these were meant to be x5 but I only did x3 or 4 to be cautious with my shin and hamstring.
-went inside to do 12x30m resistance runs… if I cut anything out it should have been some of this, but I did the whole thing. We used the sled plus 10 lbs; down and back with the rest between only as long as it takes to turn the sled around, then rest for a minute or two while your partner goes down and back. I decided I don’t like these, I feel like I am always leaning forward against the weight, and if it’s working anything it’s working strength, not speed :frowning:
-we had multithrows but i cut them out

Went to the trainer and rolled my hamstring then iced lower legs and hammy for 12 min, 50-52 degrees. Break for dinner, fooled around in the dorm for a bit, then lift:

The lift was meant to be 15x2 snatches from the floor, adding weight each time w/2 min. between. A. I am not as good with snatches from the ground, I don’t think I have ever even done them, and B. they bothered my hamstring, so I modified it.
-20 min. easy bike
-10 min. core circuit
-2x warmup snatches, then 8 or 10 (i can’t even remember now) x2 from mid-thigh; 2 min. btw, adding weight up to 31k. I started noticing my hamstring partway through which is why I kept the weight fairly low, then ended the entire thing early.

Had my shake (1 scoop whey 1 scoop endurox) which made me feel a little sick. Even in my carb hyper-awareness I still went for the carbs in the shake because as demoralized as I am already, it would be a lot worse if I ripped my hamstring apart.

For interested parties, my diet…

Bfast
-~1/3 cup oatmeal (i will have oatmeal when they have it at the dining hall which is only a couple times a week, so usually this would be replaced by a few strawberries and some pineapple… this is my one grain exception)
-med serving egg whites
-green tea, water, multivit, calcium, flax seed oil
Lunch
-small bowl of salad (spinach, mushroom, carrot, cauliflower, cuke, olive oil)
-cup of lentil soup (or whatever vegan option there is)
-good-sized serving of turkey slices
-water
Dinner (Post-prac)
-bowl of tuna
-small serving of squash+zuchinni
-1 kiwi
-water, decaf tea, multivit, calcium, flax seed oil
Post-lift
-shake: usually 1 scoop whey, 1 scoop endurox (carbs)
Late-night
-i try to limit myself to tea, but if I HAVE to eat something i will eat a few bites of cottage cheese or yogurt- fruit only if that is the ONLY thing i have in my room… but usually i don’t need to snack. 1/2 clif bars were also frequent snacking options either before prac or at night before i ran out of them. Like a normal person I cheat and have sweet stuff every now and then.

214

-WU, hurdle skill circuit instead of sprint drills, hurdle mobility
-HJ drills (circle runs, fig 8’s, pop-ups, lower+plant
-a bunch of run-throughs, some scissors

I wrenched something in the bottom of my foot a couple days ago which happens now and then if i try to run fast when im not loose enough, and it was really bothering me because the weather has turned cold again. Hamstring is holding up alright.

I didn’t have time to go to the trainer because I had to go eat and now I have to shower and run to work to stand (or sit…) for a couple hours and then do my lift (upper) at 9:30 when I am done. I wanted to get someone else to cover for me but had no luck- i need to study like crazy but i also need the $$… I just realized I have a 5 dollar bill and $4.39 in the bank and I need to come up with $3,000 of rent for this summer :eek:

215

after work i decided to go try to get my upper lift in before 11 when the gym closes:
-5 min. quick bike
4 exercise superset: 4x(chins-10s rest-lats-90s rest-incline 10s rest-db bench-90s rest–>start over)
-close-grip chins 4,4,4,4
-wide-grip lats 8x75, 6x90,90,90
-top half incline press: 5x35k, 4x37.5, 36, 35
-1+1/4 DB flat bench: 8x50, 6x50,50, 4x50
-cuban press 3x10; i don’t know how much that bar weighed

Had my shake (carbs included DEFINITELY), couldn’t even think about more bike or core. I started getting a headache during the lift and now I’m ready to pass out face-down. I probably should have just skipped it because work burned me out a bit, but I really wanted to have my shake because I had it all ready and everything, so I thought why not… it’s just upper :rolleyes:

Tommorow apparently is a really hard lower lift, and we may or may not even have a workout. Somehow I don’t think a lift like that is really what I need :frowning:

216

did a hard leg lift in the middle of the day- I prefer to lift after running or practice, but it included some new stuff so we all had to go together.

-5 min. bike (pressed for time)
-snatch pull w/bands, 5x4-6 @27.5-30k… bands blow :mad: 10s rest, paired with
-snatches from mid-thigh: 5x4-6 @27.5-30k
-another quadruple set: split squats-10s-1+1/4 split squats +pulley-90s-single leg curls-10s-SL calves-90s-start over; for each we went through every excercise on the same leg before switching, 3 sets each leg
-a weird squat with a fancy name… basically a 1/4-1/3 split squat with a two second pause on the pins at the bottom, but emphasizing the forward motion instead of going straight up and down so that your knee actually goes over the toe and your quad really takes the entire weight. 3x6 @70k each leg
-split squats w/pulley: holding the cable with the opposite hand, 1+1/4 deep split squats, again emphasis on bringing the hips forward so that the quad takes all the work and the knee actually goes over the toe. Used wobble board for the weak leg only. 3x6 @45 each leg
-SL ham curls: 3x4-6@45 each leg; went down to 30 on the last set for the hamstring that had the spasm because it was more fatigued than the other one.
-SL calves 3x6-8@40-60

had my shake, 2.5 hour break before practice
-jog+ mobility
-jav approach progression, short throws progression
-dflex+ sprint drills, no hurdle mobility
-10x stadium stairs, walk back btw (im talking about maybe 15 stairs or so, not a huge thing)
-8x150 in shoes but pretty hard, 50m fast walk btw. Coach didn’t put time on us and said the pace was faster than strides but not an all-out sprint… I pushed them hard anyway. He cut out two at the end and thought about having me do them, but in the end just said that next time we’ll do 10 :rolleyes:

Various tweaks and pains held up fine. I actually went to eat even though it was pretty early so that I could make the recovery carb window, then went to the trainer and did ice cup massage for 10-15 min.

THEN went for some low intensity stuff:
-10min core set, 45s on 15s off
-20 min. easy cooldown bike because I didn’t really cool down properly after running and I don’t want to be any more sore or tight than I have to

Diet-wise I am slowly, gradually shifting to another variation of the CDK (ketosis) diet. Basically I know I can’t cut out carbs and still train and I don’t think I could train effectively with a once-a-week carb load either, so I am choosing option C which includes carbs soon before and directly after high-intensity work. The recommendation is 25-50g total and naturally I am going on the high side. My post-lift shake has 25g so I still get to eat a little salad and fruit. Since it often works out that I lift and practice separately, I presumably could eat carbs four times which is significant, so I am not going nuts and doing something too drastic. It’s a slow shift because it is tough to get used to not eating fruit at breakfast, but it’s not as if I am in a huge rush. This may actually be good for me because it is shifting the base of my diet to include more meat and slightly more fat which assures adequate protein and probably higher calories. We’ll see if it lasts.

217

a good day :slight_smile:
i studied for my exam until around 2am, then got up early to study some more so I slept only about 4.5 hours… my grade in this class is riding on this test so I had to sacrifice for it.

I felt surprisingly good going into practice, maybe because I had a cup of coffee and a cup of black tea… I have tried taking caffeine before meets and I want to try it again because if it’s timed right it definitely helps performance and I have trouble getting pumped for races sometimes.
-WU jog, long dflex, short sprint drills, short hurdle mobility
-jog-throughs 5 hurdles x5
-out of blocks competitively: 1x1, 1x2, 1x3, 1x4, 1x5. These were great, the kind of hurdle work I am more used to. I dominated all of them and dusted a girl who beat me by a lot over the weekend, including 8.49h for the last one of 55m.
Part of my advanatage is that I have still retained some degree of explosiveness so my starts are my strong point. During these reps I have been trying so hard to get a strong start that I think I have actually been tensing up and thinking so much about trying to push out hard that I was actually sacrificing the little speed I have left.
-2x14 hurdles jammed in 100m. I flat-out refused to do any more so close to a meet and got my way :smiley:

got to eat directly after, took my exam which was… ok. then more class then upper lift:
-15 min. core @45s on, 15s off
-10 min. bike
-close-grip ez bar curls 8,6,4,4,6,8 paired with
-low-incline close grip bench 8,6,4,4,6,8. 120s btw all, but i was taking less because I needed to get done soon enough to take my shake, let it digest for an hour, then still make it to dinner before closing
-reverse curls strip set 4,4,4
-rope pulldowns strip 6,6,6

shake, went to trainer to ice my hamstring and do ice cup massage on my lower legs. I had NO pain anywhere during my workout but thought i might as well take the precaution.
Tommorow will be a higher-carb day, then HJ, 200m, hurdles on sat.

218

weird day
i got a little more sleep and somehow felt really rested on under 6 hours. tonight i will be able to sleep more, but i am set on a weird sleeping schedule from the past couple weeks. I feel like i’m getting a sore throat so I hope i am not getting sick. It has been approximately 2 months since I have gone drinking… i didn’t even realize how long it had been, it went by quick. tommorow I am definitely going out for a little release in a tropical costume :smiley:

AM lift: cleans and full back squats, 8x3 light and fast plus 2 heavier singles. My hamstring was feeling borderline so I cut down to 6x3 +2 singles for cleans and 5x3 +1 single for squats.
-cleans 6x3 @35k, 1x40, 1x45. 1 min btw
-squats very light (able to jump at the top) 5x3 @40k, 1x50k. 1 min btw

shake, then went and iced my hamstring right away.

PM prac:
-WU, dynamic hurdle drills, sprint drills
-3x10, 3x20 out of blocks
-short multijumps, multithrows series
-a couple easy barefoot strides to try to loosen the hammy

Had an ice-bath up to my waist ~52 degrees for 12 min. My hamstring keeps threatening to spasm again, it will shake for a few seconds and then relax, like… just kidding. It doesn’t hurt though, so I will take an anti-inflam tonight and tommorow and get some good sleep. I really hope I am not getting sick, I feel borderline crappy and my heart rate is ~112. After my good hurdle practice it would be nice to actually run well tommorow. I carb-loaded tonight, now I am entering a food coma…

219

HJ’ed not well, ran season’s best in the 200, 100m hurdles, and 400 split. Still not back to where I should be, but I guess it’s going in the right direction. I was good about cooling down well and icing so my hamstring feels fine.

I went drinking last night for the first time in two months and now I remember why I wanted to get it under control! I drank pretty much until I threw up, it is now 3:30pm and I just dragged myself out of bed. :confused:

I guess it’s been a while, this will be a nice little learning experience.

220

busy day, very busy week ahead in general
-went for a long walk this morning before breakfast, it was sooo nice out

PM prac
-WU, sprint drills, hurdle drills
-long HJ drills, some approach work, some jumps. I had to move my mark back more than a foot which explains the bad jumping over the weekend
-multithrow series
-10x30m resistance runs (weighted sled), ~90s rest after every 2.

We had an upper lift but I had to work from 7-9:30 and the gym is closed already, soooo no lift for me.

I need a snack :eek: