Oh ok, for a second I thought you were quitting track or something like that. Thanks for the clarification then.
to help make up your mind whether or not to go to new englands…ill be there.
obviously, youll want to go now. 
There are consequences for everything you do. For example: if Kra decides to do porn, then runs for public office many years later, she would have this on her permanent record to contend with…
No my friend its more than just sex, it’s a life altering choice…
i live near seattle so i wont get used to it either! btw, just tell us you arent gonna do porn so people quit talkin about it. its clogging up your journal and i know youre not gonna do it now, right…?
the issue is still undecided, but it’s not going to get decided or happen in the next few weeks because I have too much other stuff to take care of… so no one needs to worry.
The issue of new england’s also seems to be undecided- the entries were due last night so I think I must be entered but we are still deciding if I will go or if I will scratch. I don’t feel wholly passionate one way or another- I would like to take every opportunity I can to compete, but I wouldn’t be heartbroken about not needing to run another 800 
workout this morning:
-800m mobility jog
-dynamic flex series
-sprint drills 5 exercises x 2x30
-hurdle mobility 6x 2x8h
-accels in spikes: 3x20, 3x30, 2x40 walk back rest, 2-3 min. between sets
-multi-jumps: 4x standing LJ, 4x double hop and jump, 4x triple hop and jump
-multi throws explosive w/reg shot: 3x OH back, BL forward, hammer hip, squat chest throw
This definitely got me breathing, especially the jumping stuff. Break for food, then lifts- in week 3 of peaking phase lift so it was VERY short:
-2 warmup sets of squats @ 50 and 55k, then 2x 57.5, 2x60.5 paired with
-2x6 tuck jumps
-2x6 glute-ham raises w/5k plate
-2x15 tibia raises each foot, w/13lbs
-core circuit: 40s on, 20s off for 10 minutes
Went to the trainer and sat in the whirlpool for 15 min. up to my knees even though I haven’t been having pain the past couple days. Also iced my hip flexors because it has been a while since I have done core and one of them was feeling tweaky.
Other than that… pretty much done for the day. 2 hrs of modeling on my feet tonight… not really looking forward to it, but I owe my coach $70 for supps :rolleyes:
no classes or tutoring today, what a break
AM workout:
-full WU, sprint drills, 2x50m buildups
-hurdle jog throughs, then 4x8h 3-stepping, hurdles jammed into 55m
-3x full LJ approach
-3x full HJ approach run-throughs, 4x full-approach jumps
There was a sprint-float-sprint set as well, but I was feeling kind of tired and if I am competing on friday my coach didn’t want me to risk being flat.
quick upper lift:
-3x3 close-grip incline bench @32.5, 33.5, 35k, 1x4 @35k paired with
-parallel chins 3x3, 1x4
-cuban press 1x6 @17.5k
15 min. ice bath for shins and knee. I’m a little sore from yesterday- abs are sore as predicted and my legs are tired from the multijumps, but otherwise the shins and whatnot are holding up fine. It still hasn’t been decided if I am going to compete- we will decide tommorow and if I’m competing I will leave tommorow night. We have been treating this week as if I am going but at this point I don’t feel that passionate either way. I got a lecture from the head coach about my 800 of last weekend which of course was fun as always :rolleyes:
is John Symanski fast? i believe he is in my heat.
hes gone 22.12 armory, 21.65 boston, 22.06 (flat) tufts and 6.44. Yea. hes pretty quick though my man Wetherby (22.07 6.43) will be giving him a run for it next weekend at ECAC’s.
decided in the end not to go to D1 new england’s (sorry eric)
I talked it over with my coach, and he was worried that a lot of my wanting to go had to do with wanting to prove to my head coach that i can do better, since he has been hassling me at every opportunity. I also pointed out that I have always gotten burned out by the end of outdoor, which could be because I always extended my indoor season as long as possible which the past couple years was well into march. I also always competed in meets if I qualified for them, including running at all-states, new england’s, and doing a heptathlon on an ankle I couldn’t even walk on just because I qualified and I could.
He figures I will qualify for the next three years, so there isn’t a rush or an urgency to go NOW. I wasn’t too pumped up for it really… now of course I am a little torn and wish in some ways that I had gone because I love to compete indoor and I know I could have done better, but I am trying to sit with the decision and trust that it was for good reason.
As for workout, it was an easy day- hard warmup, some shot drills and throws. In the next couple days I will get into some more accels and some speed endurance.
still torn torn torn, feeling like i should have gone 
-full WU, sprint drills
-3x10, 3x20 accels (spikes) walk back between, 3 min. rest, 3x30 out of blocks walk back between
-multi-throws explosive w/heavy shot
Didn’t sleep too well last night so I am pretty tired. Someone asked me last night if I have lost weight, so maybe my latest get leaner campaign is having a quicker effect than i anticipated which of course would be fine 
and now drunk… of course
even though i know better
did a good job hydrating before i went to sleep and again at 5am and again at breakfast so my hangover was minor and didn’t last long.
workout at 10am: lift
-full back squats: 5x55k, 5x57.5, 5x60, 8x55 paired with
-leg curls: the plates are unmarked until the really heavy plates, but I think I was doing 5x65, 3x75, 5x65, 6x65. 100s between each exercise
-incline bench: 5x30k, 5x30, 5x32.5, 6x30 paired with
-close-grip chins: bodyweight 4x3
The upper stuff was not very heavy but I was a little toasted after the lower body stuff.
Quick bike workout:
-5 min. WU, 5x25s, 3x35s sprints @ level 8-12, average around 140 rpm, 3 min. CD. 1:45 rest between 25’s, 1:00 between 35’s.
I have never done much on the bike so I found it pretty tough. The full workout (coach told me to do only a part of it) was 5x25, 5x35, 5x45, 10 min. break, then 3x50. Honestly… I would probably have to “sprint” at 100 rpm to get through that whole thing.
aaaand now i am fried and i really want to sit on the couch and eat chocolate which probably won’t happen :rolleyes:
i have $1.41 in the bank… excellent
day off, very long day with lots of driving, went to connecticut and new york and god knows how many hours spent in the car…
had a long talk with my high school coach, he still thinks I could be all-american in the 400 hurdles and suggested that I switch my focus away from the multi for the spring and see what i can do. I feel sort of bad because the other two multi freshman have switched back over to sprinting, which leaves me and one other girl who is a senior. When it comes down to it I probably have the most potential in the multis based on how my high school marks matched up nationally, but clearly its not really clicking yet :mad:
was so exhausted yesterday that I felt ready to throw up so I went to bed around 11:30, only to be woken up by my roommate putting away laundry at 4:30 am. There are some people that I will just never ever understand.
-full WU, sprint drills, hurdle drills
-long HJ session- lots of circle runs, pop ups, approach run-throughs, other drills
-did a few actual jumps, went over 4’7, 4’9, and 4’11 easily and had two very close misses at 5’1. I’ve been taking 5’2-5’3 for granted for two years so it feels good to be getting back, slowly
-we were meant to do some accels, but coach opted no
-went on the elliptical for 35 min. after dinner just to get moving a bit… the get-leaner campaign is taking another step up
Our new lifting program starts tommorow, can’t wait.
Gave a little more thought to the idea of switching groups, but I have invested a lot in the multi. I may talk it over with my coach, but it is probably more likely that if I want to make the switch back it will happen next winter. All my psychosomatic injuries (hamstrings, shins) have receded for the time being which is nice.
Just realized as well that my ankle hasn’t acted up in a long time… took about 6 months to heal, I guess I’m lucky it wasn’t longer. It is still a little more rigid than the other one, I suppose it may never be the same :o
-WU, sprint drills, hurdle mobility
-LJ bounding/skipping drills into the pit: skips for height + skips for distance x4, run-run-hop x8
-6 (total) step jumps x4
-hurdle technique work of our choice, of drill variety, not a full workout. I did some lead and trails against the wall, some technique+quickness work static over one hurdle, and 7x 3 hurdles at 15 ft. working on arms and obviously footspeed.
Lift… short but hard:
using the trap bar thing that you stand in, we did deadlifts… I had only ever done stiff-legged DL’s but its not like it was tough to pick up
-using parallel handles: 4-6 reps, immediately flip it over and use the raised handles for max reps (usually 4-6 as well) with a 24-second negative on the last rep split 8 seconds 1/3 down, 8s 2/3 down, 8s 3 inches from ground. 4 total sets, 3 min. between them. I did sets of 65, 65, 70, 75k.
-2x single leg calf presses @10x90 lbs., paired with 2x single tibia raises @10x23 lbs
-core circuit 12 min. @20s on, 40s off (I have done 40-20 usually so this was not hard)
-20 min. medium-low intensity bike, threw in a couple of moderate speed intervals, but mostly wanted to just loosen up
My lower back is already tightening up… ohhh fletcher brooks your lifts warm my heart :rolleyes:
tired and hungry… I’ve already had my food allowance of the day so it is time for lots of tea and studying for two killer midterms… yesssss
I AM NOT MADE FOR ROOMMATE LIFE
My top three pet peeves/most hateful things you could ever do around me:
- chewing and cracking gum
- eating really loudly or slurping
- whistling
These happen to be my roommate’s top three habits, followed by other habits that are equally offensive which I don’t want to embarrass her by writing down. I went to bed last night and she kept me up for two hours, and then had her alarm set for really early in the morning which of course woke me up. I will not make it through the semester without killing her :mad:
Workouts are jumping up in intensity and volume for the next few weeks because we have a lull in competition, so I am pretty toasted again:
-full WU, sprint drills
-2x50m buildups
-3x full LJ approaches on the track
-1x full app. run-through into pit, 2x full app. jumps. Fletcher pretended to get mad because I jumped over 16 ft without getting my legs up and after feeling flat from the lift yesterday, but of course it’s a good sign. I have started to run “bigger” and emphasize the penultimate which is helping.
-5x sprint-float-sprint (45m-20m-25m) with really aggressive 6-8 step accel, done all out in spikes. 6 min. between
upper lift:
-super set of close-grip chins, straight into lat pulldowns, 90s break, then upper half incline press straight into 1/4+ 1 DB bench. 90s rest, then start over again… for 4 sets.
-chins: 2x4, 1x3, 1x4
-lats: 2x6@90, 1x8@75, 1x6@75
-upper half incline: 1x4, 1x6, 1x5, 1x4 @40k
-1/4+1 DB bench: 2x6@50, 1x6, 1x4 @45
-reverse incline lat raises: 1x12, 1x10, 1x8 @10 lbs, paired with
-cuban presses: not sure how much this bar weighed, but I think I was doing 6x15k, 10x12k, 8x12k
This was pretty killer… my system was still a little fatigued so I didn’t feel like I was doing as much weight as I should have been and I failed in every exercise on the last set of the super-set which is a little unusual for me.
Unfotunately for me and timed horribly, I am having one of my periodic food-phobia phases… of course just as we are increasing volume! I don’t really know what exactly brings this on, but once it happens it is not easily suppressed. I have been giving myself an allowance of 3 small-medium meals and one clif bar per day so I have been drinking a lot of tea at night. Quik has already warned me about going into a catabolic state, I would actually be curious to know in a general way at what point that takes place.
In a very POSITIVE food note, my coach got me a protein powder and a carb powder for post-lifting so that will be some extra nutrition on those days. The carb one is called endurox, and the protein is whey protein from prolab. I had it today right after my lift and then when i went to eat lunch i was not really hungry for a meal… i got a little stomachache but that could just be stress over my two midterms tommorow. I have noticed for a while that even when I eat big meals I often feel like my body is still craving something even though i feel full- a lot of times i specifically crave chicken or bread… i.e. protein and carbs, so i’m hoping this will be helpful with that.
Probably will either do easy bike or do some walking tonight to take a study break and loosen up… my back hurts 
added 30 min. easy bike. I was tempted to just walk for another 30, but somehow when i get on a treadmill, walking always leads to running… decided i might as well get my long night of studying underway :rolleyes:
RIP lower back
i been through this before ;), you need to eat. eat a lot.
I know… especially in this training phase I should probably be eating MORE than I was, but this is much easier said than done!
day from hell
stayed up until 2:30am studying, slept until 6am, studied some more, sat for an exam, then went to practice: short and sweet today
-full WU, sprint drills, hurdle mobility
-standing throws progression alternating light and standard shots: total of 12 throws
-7 full throws alternating shots
-jav pin drills
went directly to sit for another exam, then hallucinated mildly through con law
no lift today, tommorow is a huge leg day and saturday is some decent speed endurance and upper lift.
may still go to the gym for some low-intensity stuff later this evening, but for the moment i just want to crawl into bed for a while. my lower back is still sore from deadlifting- actually i am a little sore all over but nothing that can’t or shouldn’t be worked through.
i need new shoes :mad:
30 min. elliptical
again tempted to do more, but I know tommorow is an accel/hurdle day + hard lower lift and my quads are a little shot. I wish the trainer was not closed, I could use some cold whirlpool.
Lower back is still really tight
i’ve also concluded that i never ever ever should have gone on the pill and if you’re an athlete considering it… DON’T!
not for me ;). eat!