attach the lifting please.
its not letting me upload the files, but if you drop me your email i’d be happy to send it off so you can have a look.
had a panic attack last night, couldn’t sleep
stayed in bed late, got my hair cut, ate some candy, went back to bed 
this is how nervous breakdowns start!!! i have avoided it this long, im not starting NOW
i really wonder if there is something wrong with me… i had nightmares last night and slept until 1:30pm. I have never been able to sleep so much before. Didn’t do much all day, have started getting my semester grades in- all A’s so far 
I come through in the end when it counts!
at the gym-
-30 min. treadmill run: 10 min WU, 15 min. of intervals- 2 min. fast, 2 min. steady up small incline, 5 min. CD
I had to move some things around and tweak my lifts a bit given some limitations of the gym-
-cleans: 6x75, 6x80, 4x85, 4x90, 4x95
-1+1/4 split squats, front foot elevated: 4x6@65 paired with
-1+1/4 leg curls 4x5@70
-calf raises strip set: 3x10@100, 3x10@95, 4x10@85, 15s btw sets
-weighted crunches: 3x12 w/25 plate, tripled with
-3x60s plank, tripled with
-side situps: 3x8 w/25 plate. 60s btw exercises
had my shake and stretched well, which i have been neglecting for a while. I’m pretty tired now, but it’s nice to be active. I can’t wait to get to DC where I can establish a regular routine, because I have to pay $5 every time I go to the gym here. Hopefully over the weekend I can get some stuff solidified and hopefully start running again on mon.
IN GENERAL I looked over a typical week for me last year, and pretty much it looked like this:
Mon: long stuff, for ex. 3x300, 3x150. weights.
Tues: short work, i.e. short hurdles (w/starts), jumps approach work
Wed: shorter: 200’s, 150’s, 100’s and blocks. OR tempo, i.e. 45s on, 1 min. off, 30s on, 30s off on grass for 30 min. weights.
Thurs: short hurdle work (w/starts), jumps approaches
Fri: long again, ex. 6x200 cutdowns, 2x400, 3x200. OR tempo/short and explosive if before a meet. weights (regular or neural).
Sat: compete. OR hurdles, technique work + approaches, AND a running workout, i.e. 3x150, 4x100. sometimes weights.
Sun: off
Obviously this would shift around a lot according to when our comps were and what events I was focusing on, but in general there would be 1-3 long and hard days, 2 short speed days, 1-2 tempo days, and a day off. Early in the season I would do some kind of running workout ALL 6 days a week. Even on technique days I would quite often do a running workout. Even though my best event was probably the short hurdles, I trained as a 200-300h-400 runner, and still ran very fast in the 55h and 100h.
I still have Vol #1 of my journal, so I could go back and look at an actual week of training, but it’s pretty split up because we competed so damn often.
input anyone… it’s very welcome
whew, your old stuff seems like a lot of work. i wouldnt recomend that for offseason work.
is that lifting from your coaches suggestions? the template didnt look too bad, though i think there are better exercise choices. in fact, MUCH better exercise choices.
the lift was taken from the program my coach wrote. I had to make some changes to allow for limitations of the gym, and cut out a few exercises that i had no idea what the hell he was talking about.
i agree, some of the stuff is irritating. cut out all the fancy and complicated stuff and just give me something straightforward that i can do every week and understand, because if i don’t understand every piece i won’t trust it, and by extension i will put in less effort whether i mean to or not. simple as that.
on another note, our the other heptathlete girl who i trained with all year just won NCAA’s with a score of 4,931. Outstanding effort in every event. I guess the program works for some people 
was standing at work from 10-4, started off the day with one of our guys getting robbed at knife-point while he was taking the deposit to the bank… :eek: in the middle of the damn morning!
panic attack, stomachache, and nightmares last night, had a lot of trouble sleeping.
was pretty fried after work, and a bit sore from lifting yesterday. i may do a core circuit a bit later to help me get tired so i can fall asleep.
Goodness…did you see the whole thing?
no, i only saw him when he came back into the store after having gotten into a fistfight with the guy! crazy.
was on my feet working from 11-4, took a half hour walk this evening after it stopped thundering. i think tommorow i will run… as in training run.
running again…
-full WU, sprint drills
-3x300 w/3 min. btw, 2x150 w/2 min. btw, 2x40 strides.
I had my watch out but more to time rest, I’m not really that concerned with what I’m running right now. I was in the car all morning and did the workout in shoes, alone, so I wasn’t expecting greatness. The first 300 was in 49 which was actually better than I expected, and then I dropped off a bit from there. I was feeling kind of heavy and low on footspeed, hopefully I haven’t actually lost as much as it felt like I have.
I guess I have a lot of work ahead of me :rolleyes:
today would have been tempo, but i was out literally morning to night, on my feet the whole time. exhausted.
another crazy day, I am heading to DC on monday but I have to blow this whole weekend at my sister’s graduation, meaning that I have to get everything taken care of before then. And there’s a lot of things I have left until the last minute.
was out running around all day, by the time i recovered enough to think about working out, the gym was closing in an hour and it was too dark out to go to the park. the best i can do is jump around on my trampoline and do some core/general strength circuits in my room, Stef-style 
Hehe, we should give the credit to Chris30 though. He’s the one who invented my favorite Circuit-tiplets. I think they’re fabulous 
another really busy day. I go to DC on monday, so between that and getting ready for my sister’s graduation this weekend things have been nuts. I did manage to get new training shoes and now I am on the lookout for new spikes.
I went for a long, fast walk during the afternoon. The car was getting repaired so I couldn’t get to a track- that would have been a workout in itself. more core and stretching tonight.
my right ankle has been bothering me on and off again- the same one that caused me so much trouble last year. hopefully icing it early and often instead of running on it without treatment for 10 weeks will keep it from getting bad again.
I don’t know what my deal is, my back has been pretty tight and my hamstring went into spasm today! It was only a very little one and it went away, it could be that I am not staying hydrated. Even though school food was not the best, it was nice to eat at the same time every day and be on a hydration schedule without even having to think about it.
Clearly I have given up on sprinting and lifting properly for the rest of this week- it is expensive to go to the gym since I have to pay the daily guest fee (no point in any kind of membership for the couple of weeks I’m at home) and everything is just so crazy trying to get my ready to move for the summer, and getting my sister ready to move to china for next year.
I am doing the best I can with circuits and core and stretching, and taking a lot of walks when I can just to keep moving. Long runs are nice now that it is summer weather finally, but my left shin is still pretty sensitive in a few spots and I would like to avoid all the asphalt, so I haven’t been going that route. With luck I might be able to sprint and lift tommorow, then hopefully be settled and able to train in the second half of next week.
As far as lifting goes, I am a little skeptical of the lower lifts we are meant to do. Just looking in the mirror there is muscle mass on my legs (esp upper thighs) that I attribute to switching over to full squats, and it didn’t seem to do much for me this past year. It could be that the frequent rotation of complicated programs, lots of olympic lifts, and more volume (4x per week vs. 3x/wk in HS) was a big CNS demand, but I would have expected to adjust after a full season of indoor, and I didn’t. Lifting has never been a problem for me before in that way.
I am tempted to modify the program so that I have one upper and one lower day per week, and one day of core and/or power stuff between middle. Its tough because I don’t want to back off too much and run into an adjustment problem again next year, but at the same time I don’t need to be slowed down any more by non-functional muscle. I may even substitute the alternative leg circuit (intended for ppl who can’t get to a gym) for the lower lift at least part of the time. Upper I don’t really know- I got a lot stronger in my upper body last summer and I gained some mass in my shoulders this past year, so I can’t rule it out as being a slowing factor.
However I do it, I would like to drop some weight, fat OR muscle. My mother made reference to “filling out” which is one of my most hated expressions, and I intend to fight it every inch of the way if that’s what the problem is. In another thread (fruit and fat, in nutrition) the CKD was discussed, I am reconsidering one of its variations. Just reading about the diet without even deciding to do it all out made me so carb-conscious that I might as well take the extra step, just figure out what degree of carb depletion I can tolerate- I know I can’t do total elimination.
for the haters… it’s a non-drama post!!! once in a blue moon
hey there kid, tough season. from my point of view it looks like you didnt do enough of a real sprinting program to keep the muscle mass down. this is what i think can be attributed to charlies athletes not blowing up unbelievably, the running balanced it out. so i think if you were to hav the proper volume of sprinting i am confident it would solve your problem. as well id advise against hitting one part ofthe body one time a week. two-three full body workouts with low volume(18-25 total repitions per lift) and higher intensities(75%-95%) should help solve your lifting woes. Two upper body lifts and a lower, plus an exercise for the hams would be enough. You could do two intense workouts and have the middle one be a dumbbell one to unload the CNS, but still have 3 strength workouts a week. Waving of intensities and through the exercise selection should stave off stagnation. As far as a sprint plan, id follow the CF route, I believe hes got it down. Should give you plenty of speed work(two days a week) and endurance work(twice a week). Plus the high volume of tempo(2000-3000m 3x’s a week) should satisfy your love of cardiovascular type work.
i dont think added muscle mass is slowing you down. ive experienced something similar in my own thighs from deep squatting. the top of my thighs got a lot bigger, especially in the hams. i dont think my pure speed is down though, and my hurdle times improved a lot. lack of speed work is likely the culprit.
no doubt… going from PR 15.1 limping injured to season’s best of 16.3 relatively healthy in just one year is no joke. not to mention 26.2–> 27.4, 17’2–> 15’9, 5’3–>5’, 59–>63, etc etc.
I will look over both of your posts and do some reading around here and hopefully come up with a fairly straightforward program. Make it too fancy and I’ll be more likely to lose focus.
Had no sleep last night, felt it in my hammy when I got out of bed. Saw my sister graduate but nearly perished from heat stroke. Heading to DC tommorow!
i dont know if you have any CF products, but the weekly charts in the forum review are a good place to start. id start with 2 sprinting sessions a week, and 2-4 low intensity sessions and build from there. building to 3 sprinting sessions a week would be good. for weights i generally focus on 3-5 lifts a session with 3-5 working sets. i use a press, oly and squat as my basis. upper body pulls are good too, and posterior chain exercises, to keep focus and balance in your weight training.