Short Speed
Track: Vanderbilt
Temp: wet, windy 48’ F
Time: 9:30PM
[ul]
[li]Dynamic Warm-Up
[/li]400m jog, high knees, A-skips, b-skips etc
[li]Sprints
[/li]4 x 10m push-up
4 x 20m push-up
4 x 20m standing
3x(20mE + 20mF + 20m E)
[li]Cool-Down
[/li]static stretching 15 min.
[li]Upper Body Circuit
[/li]3x(25 push-ups, 10 bicep curls each arm, 10 dumbell shoulder press)
[/ul]
Today started off shitty, but in the end it turned out to be not so bad. It was raining pretty heavily all morning and that left the track I usually go to covered with pools of water. Because of that I had to drive to the other side of Nashville to Vanderbilt’s track. The workout itself went pretty good. I didn’t know how slippery the track was so I was hesitant at first, but I found a dry spot and was able to go all out. The only thing thats really bothering me is my new schedule at work. I never have time for weights after I come from the track. How do you guys feel about doing weights in the morning and speed stuff in the afternoon?
Weights in the a.m. and speed in the p.m. surely is not optimal when you’re looking to get faster… But I’m sure many have used that set up and have been fine…
Would you be able to do the reverse? Speed in the morning, weights at night?
Last night I got to the track about 11:00PM for a dumb reason that I won’t mention here. I was actually feeling pretty good before the workout started. Then it happened, to the left leg this time. (hammy)
Speed
Track: East Literature
Temp: 62’ F
Time: 11:00PM
[ul]
[li]Dynamic Warm-Up
[/li]400m jog, high knees, butt-kickers etc
[li]Strides
[/li]6 x 80m
[li]Speed work
[/li]5 x 20m
5 x 30m (3.99s, 3.97s, 3.97s, 3.95s, 3.98s)
1 x 60m hahahahaha :mad:
[/ul]
Maybe I didn’t warm-up enough or my runnning form is very, very shitty. Either way its another set back. I’m still good though
No tempo today, because I couldn’t run. :mad:
[ul]
[li]Upper-body Circuit
[/li]4 x (25 push-ups, 10 DB curls, 10 DB shoulder press)
[li]Ab Work
[/li]200 reps
[/ul]
Tempo
Track: East Lit.
Temp: 48’ F
Time: 5:00PM
[ul]
[li]Dynamic Warm-up
[/li]400m jog, high knees, butt-kickers etc
[li]Light Tempo
[/li]100+100+100++
100+100+100+100+100+100+100+100+100
[li]Cool-down
[/li]400m jog, static stretchiing
[/ul]
Weights
Gym: Shelby Community Center
Time: 7:00PM
[ul]
[li]Pull-ups
[/li]3 x 10 @ 25lbs
[li]Bench Press
[/li]5 x 155lbs, 5 x 190lbs, 5 x 220lbs, 255lbs, 275lbs
[li]Basketball
[/li]1 game
[/ul]
The leg is feeling better, I’ve been icing it a lot and I should be able to do some short accelerations on Wednesday.
Speed Stuff
Location: East Literature
Temp: 67’ F
Time: 5:00PM
[ul]
[li]Dynamic Warm-up
[/li]400m jog, high knees, butt-kickers… (went through the whole warm-up today and it helped alot.)
[li]Sprints
[/li]10 x 10m Standing
5 x 10m 3pt.
5 x (10m, 12.5m, 15m, 17.5m 20m)
5 x 20m
[li]Cool-down
[/li]Jog, Static Stretching 15 min.
[/ul]
Weights
Location: Shelby Community Center
Time: 6:45PM
[ul]
[li]Pull-ups
[/li]3 x 10
[li]Incline Bench Press
[/li]5 x 135lbs, 5 x 165lbs, 5 x 195lbs, 5 x 225lbs
[li]BB Rows
[/li]3 x 10 @ 155lbs
[li]Shoulder Press
[/li]3 x 10 @ 35lbs
[li]DB Curls
[/li]3 x 10 @ 35lbs each arm
[li]B-Ball
[/li]4 games of “36” say what
[/ul]
Awesome day, everything went as planned. Got back on the track. I started off slow, but I’m feeling good. And oh yea the leg is fine too.
“A man can be as great as he wants to be. If you believe in yourself and have the courage, the determination, the dedication, the competitive drive and if you are willing to sacrifice the little things in life and pay the price for the things that are worthwhile, it can be done.”
- Vince Lombardi
Speed Stuff
Location: East Literature
Temp: low 70s
Time: 5:00PM
[ul]
[li]Dynamic Warm-up
[/li]400m jog, high knees, butt-kickers…
[li]Strides
[/li]5 x 80m
[li]Short Sprints
[/li]5 x 10m
5 x 20m
4 x 30m
1 x 60m
[li]Cool-Down
[/li]400m jog, static stretching
[li]Weights
[/li]4 reps @ 300lbs on the bench
[li]Basketball
[/li]3 games and we won all of em
[/ul]
It seemed like everbody thought it was a good idea to come and walk on the track today. Other than that though, today was excellent. My times are getting better and I know i’m getting faster. The first test comes April 12. I also weighed myself last night. I’m 189lbs now–skinny bastard :rolleyes:
Boston Moon Classic
Location: Tennessee State University
Temp: 54’ F
Time: around 2:00PM
I had originally planned on running today, but my hamstring wasn’t having it at all. So,I let my cousin run it my place and it was a disaster. lol. Here’s how it went: He refused to warm-up properly. He stumbled at start and almost fell. Finally once he began to regain his composture, he drifted into another runner’s lane and stayed there for about 8-10 yards before returning to his own. Oh yea and to top things off he was running under my name. :mad: Now people are going to think I ran a 13.17 FAT in the 100m lol. Now there is a bright side to all of this. And that side has something to do with girls who run track.
good thing i find is how they keeps my testosterone up. Good for recovery in my opinion. Sometimes though its hard to focus on the race when they are all over the place.
Weights
Location: Shelby Center
Time: 6:30PM
[ul]
[li]Pull-ups
[/li]4 x 10
[li]Bench Press
[/li]10 x 185lbs, 8 x 205lbs, 6 x 225lbs, 5 x 255lbs, 3 x 280lbs
[li]Shrugs
[/li]2 x 10 @ 135lbs
[li]Barbell Curls
[/li]3 x 5 @ 135lbs
[li]Ab Work
[/li]200 reps
[/ul]
My hammy is still a lil sore, but my left ankle is in pain right and I can’t figure out why. I’ve been icing it for the last week or so, but it doesn’t seem to be getting any better.
Vanderbilt Invitational
Location: Vanderbilt University
Temp 62’F and raining
Time: 1:50PM
[ul]
[li]Dynamic Warm-Up
[/li]800m jog/walk, high knees, butt-kickers etc
[li]100m Dash
[/li]11.96FAT (PB lol)
[/ul]
I ran my first meet of the year, the 100m in a slow, but encouraging time of 11.96FAT. Now I bet your asking how could an 11.96 ever be encouraging. Well the best way to explain is look at the goods and the bads of the race.
Bads:
I ran an 11.96 which is hardly an improvement from last year.
Once again I came in the 3rd of a heat of 3 people.
I got passed in the latter half of the race.
I thought the finish line was closer than it actually was and started slowing to a stop earlier than I should have.
It felt like I was giving about 85% effort.
Goods:
I ran an 11.96, at least I’m moving foward
I led the first 70m of the race.
My hammy was still hurting a bit, so I stopped accelerating earlier than I normally would.
The winner of the heat ran an 11.15, 2nd was 11.53. I know I have the top end speed for least a 11.6
Overall, I had fun. I am a little dissappointed, but I know I’m getting better. I feel more motivated as well.
