Krasnayafleur's training

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581

my coach told me to come to sprinter practice today, so I joined up with them instead of doing the field practice on my own.

-10 min, warm up jog, drillsm dynamics, strides
-we went to the golf course and did 10x30s on, 60s off, 10x10s on, 60s off. The off’s were a really slow jog, on’s obviously were hard. We were going up and down hills, and once it got dark it was really slippery out and tough to go fast without being worried about falling on your face. BUT- I led my training group (all girls who run 400 and down) and felt very very strong, which was great. I was far out in front or running with another leader for all of the long ones, and then out in a front group for the shorter runs.
-went to the track and did 20s sprint, then 20s walk back, 20s on, 20s walk back until we finished a whole lap. I was out in front for this as well and it only took three runs to finish the lap.

lifts:
-4 stage clean grip pull: 6x3x37.5k
-mid grip bench: 80x6,6, 85x5,4,4 paired with
-supinated grip pullups 6x6

My coach asked me how my break workouts went and asked me how my workout was today and said it went great. He doesn’t seem to be sure what to do with my training, and I really hope I can find a way of negotiating both groups. The field coach doesn’t like to share and he doesn’t want people going half and half, but honestly sometimes people are legitimate exceptions and it makes the most sense. My field events are strong because I am a good runner, and I really want to stay in good running shape.

Winter study insanity has started- it is only one class taken pass/fail, but of course me being who I am, I picked into a class which involves a lot of work and 3 class meetings a week of two hours. I will still be tutoring, and the practice schedule will be nuts… tommorow I am practicing at 8:30, 12, and 4, and it is only luck that we do not have a lift tommorow or else I would be doing that too!

We are going to the dartmouth invitational next sunday, time to search for entries which apparently are up somewhere…

582

Have fun at the meet :slight_smile:
Are you doing the pentathlon or running open events?

583

I am running the open hurdles and running on “one or two” relays, I don’t know which ones yet. I am not doing the pentathlon because I have not really had a chance to do enough technique work so far. I’m curious to know what my coach entered me at for hurdles because I am something like 25th. There is a girl from the other high school in my town entered as unattached, and she is seeded way ahead of me and I know for a fact that my 55h PR is a full 6/10ths faster than hers. My 60h PR is 9.26, but we are training through this meet so I probably shouldn’t expect to match it necessarily.

8:30 AM running practice:
-full WU
-3x3x30m, three point start, standing start, and flying start. Coach says I have great form :slight_smile: and I felt pretty quick considering we were in shoes and not spikes. Maybe things are finally starting to pull together for me.
-3 minute circuit: 3x sprint 1 lap (190m) 30s abs. Felt even stronger doing these and was able to keep up a very fast pace for all of them while some of the group couldn’t keep up. I ran on the heels of our senior captain who is an 800 runner.

went to class from 10-12

12pm field practice:
-field warmup: mobility jog, dynamic flex, sprint drills
-static hurdle mobility
-jumps progression into the pit: 4x4 skips for height, skips for distance, 4-step rhythm, 4-step rhythm over baby hurdles
-landing progression from standing: 4x4 stuck landing, stick then squat, squat +legs out, then the entire progression as one fluid movement

I was supposed to do some 6-step approaches but the coach kicked me out to get food before the dining hall closed, since I ate breakfast at 8am.

There practice for both field and sprints at 4, but the field coach told me that 3 practices is ridiculous and forget it. I know the sprinters are doing a time trial, but that coach told me to go with what the field coach wanted. It’s all very confusing since my head coach can’t seem to make up his mind. It is nice to be looking at a free afternoon today though. My quads are pretty shot, and a lower leg massage is definitely in order.

584

Don’t pay too much attention to seeds at this time. I’ve noticed in college seeds can be all over the place, especially at the beginning of seasons.

585

Yeah, I’m sure they don’t mean much yet. There is a lot of bickering going on between the two coaches so now it’s not even certain that I’ll go, although most likely I will. Besides hurdles, I will be running either a 4x2, a 4x4, or both. Interesting.

I’m taking the time for a lower leg self-massage, then maybe quads afterwards if my hands are up to it. Hopefully soon after I’ll down some ZMA and get a solid night of sleep. My eyes have been twitching for two days, and my right hand started to shake this afternoon. My poor, poor CNS… must not like this multiple session business. Two or 3 practices a day plus weights! It’s nuts

586

kra, a pleasant reminder. you need to start a new journal cuz this 40 pages business is ridiculous. you cant even look through the thing.

587

thanks cocky, good point.

Please refer to my new journal, Krasnayafleur’s training #2. :slight_smile: