Weds
Dym/static flex, Verdun x10
Weights Circuit x2 75
Rudiment A 1x15
MultiJump x1
First flat speed session…
Thurs A: 260m/6 contacts
WU Green
Grass sprints: (all reps 20m) rest 1:15-1:30/3:30
(2x sled, 2x facedown)(2x sled, 2x pushup)(2xsled, 2x 2 point)
3e dist skip
3pt
Felt super fast… the sleds worked out really well. I rigged one up out of an old plastic torpedo sled, some steel cable, and a gym sack to hold the weights. I suspected that a ~15% bw load (30lb@190-193lb) would do the trick and my times were in the same range as when I did 20m hills. The unresisted sprints felt explosive, although there is some technical improvement to be had, of course.
Thurs B
dym/static flex
Weights/ 32contacts
DL 864 255,295,335
Hurdles (wide spacing) 2x4
Rev Lunge 12,10,8 195,215,235
alt leg bound 2x3e
2x(10 hyper throw,20 dec reverse crunch,10 bent leg hyper,15e plate twist,10 hip ext,30 PB exchange)
2x3e st leg bound
Fri
1200 tempo (4x1)(2x2)(4x1)
Incline Press 2x4 225, 235
w/1 arm db row x8
Db Shoulder Press 2x8 55,60
w/ muscle up x5
Mon A: 315/15 contacts
WU Green
hills: 4x45
3e skip,bound,3Broad
3x45
It was about 50 and starting to drizzle but nothing that affected the running, I felt good and had some of my fastest runs.
Mon B: weights/25 throws
Power Clean 4x4 225,240,250,265
After 2: VSquat x5 After 4: OBH x5
Squat 864 295,315,340
FSquat x5
2x(10 hyper throw/complex, 30 MB Wall Sit, 10 bent leg hyper, 20 side bend, 10 hip ext, 20-10-10 decline complex)
After first time thru spike x5, after second time BLF x5
Weights were moving easily and it feels like I’m throwing the 12lb as far and high as I ever threw the 9lb… The way I set up throws may seem goofy… For cleans I focus on rapid hip ext during the second pull and doing the vertical squat throw and OHB around sets really helps me put my hips into those throws. For the squats I’ve been focusing on a quick eccentric/concentric transition for the purpose of working on the stretch reflex/stretch shortening cycle. I feel like following these up with the forward squat throw supplements this nicely.
I moved around my hamstring work to manage muscle soreness better… After thursdays workouts I’ve had very little soreness the next day while the effects from the RDLs have been lingering a few days. So I’ll give myself the 3 day rest to recover from them from now on.
Tues
1700 tempo (5x1) (2,3,2) (5x1)
Had to move this session indoors and had to run on lane 3. I tried to even out the volume between clockwise and counterclockwise runs.
Just got out of an epsom soak and took a new natural sleep aid to try out for my non-ZMA days. Time to pass out.
Yesterday I didn’t do much. Just used the day to chill. Went to a new little hidden barbecue place in town and it was seriously some of the best food I’ve ever eaten. I did go one time through my GS circuit before bed and a contrast shower.
Thurs A: 325m/12 contacts
WU Green
Grass accel prep: 25m reps 2:30/4:30-5
sled,sled,face,face
sled,sled,pushup,pushup
sled,sled,2pt,2pt
2x3e dist skip, 3pt
Felt like I was flying again. And the skips were my farthest yet. Started a new job between workouts as a substitute activity aide/tutor for an after school program. Chaos…
Thurs B: 34 Contacts
TB DL: 864 275,315,365
wide hurdles 2x5
Reverse Lunge: 12,10,8 215,235,250
alt leg bound 2x3e
RDL 864 225,245,265
st leg bound 2x3e
2x(24 dec rev crunch, 16e 25lb twist, 30 PB exchange)
Weights felt good. Always leaving some in the tank. The day after my HI days I’m always feelin the effects of the CNS training. But by the time the next CNS session rolls around I’m feeling better than ever.
Fri:
WU Red
1200 grass tempo (4x1)(2x2)(4x1)
Weights:
BP 3x4 250,270,285
w/ bb row x8 185
Shoulder raise complex 3x10
w/ arm swing 21s
Just noting that I’ve been feeling good the last two days. Not even sore from the RDLs… go figure. I was more sore after Mondays workout. The weather is looking like rain this coming Monday… I could do the flat work indoors for Monday and move the hills to Thurs when the weather is looking better, but I’d really like to keep the speed on the grass for now.
I could also just play it by ear and head to the hill on a morning that it looks like the weather is going to cooperate long enough for me to train. This is the last week of loading for GPP so it will be easy to move stuff around as it will be followed by an unload. In SPP I’ll be on the track for all speed work so I won’t be at the mercy of the weather anymore. Although I’ve been blessed with great weather so far.
Edit: Just remembered I have a trip to Lake Erie for my aquatic ecology class this Friday and Saturday… Looks like I’m moving flat work indoors on Monday and Hills Thursday unless I feel like I’ll be able to get a good hills session in Monday. It’s supposed to rain from now until then so it’s gonna be soggy even if the weather does hold.
I uploaded this pic of the sled I made but forgot to post it… Easy to throw together and works like a charm.
Mon A: 300/18 contacts
WU Green
Hills: (3x50)(4e dist skip, 4e bound, 4broad)(3x50) rest 345/5
Woke up to see a little sun so decided to head to the hill. It ended up raining pretty steadily thruout the workout but it was a solid session. I now have my splits for 20-50m that I will post sometime. Right now they are all from different workouts. Next week for the unload I’ll do one run at every distance and hopefully be able to get a time for each. So far it looks like the splits stay pretty steady til 45-50, where they got considerably slower. Although I only got one timed on the 50s and they were run in a little rain the 30 splits were still pretty consistent with what I’ve been running.
Mon B: Weights/25 throws
PC 4x4 235 250 265 275
After 2:VSq x6 4: OHB x6
Squat 864 305 325 355
FSq x6
RDL 864 235 255 275
BLF x6
2x(30 MB Wall situp, 20e 65lb side bend, 25-15-10 decline complex)
Spike x6
Another good session, the power cleans did feel a little goofy because for some reason I couldn’t get used to the straps I was using, but the weight still went up. Squats felt easy and I’ve been hitting good depth for every workout. No soreness today… ready to rest up until the last GPP speed sessin on Thursday. I’m itchin to get on the track and start rollin.
Tues:
WU Red, Hurdle mob 2x6
1800m indoor track tempo: (5x1 w/ core)(3,2,3)(5x1 w/ core)
Weights:
3x10 shoulder complex
w/pullup x12
3x10 db row
w/ dip x12
How fast?..
Approximated hill splits:
20-25: fastest
25-30: fastest
30-40: fastest
40-45: +.05
45-50: +.43 (not sure about this one, only timed one run at the end of the workout)
Again, I will be doing every distance for a workout next week, so hopefully I’ll be able to get times for each one. I’ve been curious to know what happens with speed on the hill since I began planning for intensities etc for GPP.
I obviously time each run the same way (start the watch just before or during first movement, end it at the marker) and average the times for the workout. So the times may not be right on (although they are useful to me because they are done consistently), but the splits should be more or less accurate. Distances are measured with a tape which is also used as a sort of lane line to make sure I’m running straight and on the same stretch of hill.
100s ~16
200s ~33
300s ~51
My fitness has really come along during GPP, 1800 was no sweat.
Wed:
Nada, it was an active day but no workout.
Thurs A: 390m/14 contacts
WU green
Grass reps @ 30m:
(2xsled, 2xface)(2xsled, 2xpushup)(2xsled, 2x2pt) rest 3min/5min
3 each, 4 each distance skip
3pt
Great way to end the GPP speed loading. Nice sunny day with a bit of a breeze to my back. Moving the distance out to 30m I was finally able to start feeling what kind of speed I can hit…
Thurs B: Weights/ 40 contacts
TB DL: 864 295, 335, 385
2x Hurdles for distance x6
Reverse Lunge: 12, 10, 8 215, 245, 260
Alt leg bound 3each, 4eeach
2x(10 hypercomplex/12lb MB throw, 10 Bent leg hyper/throw)
3e, 4e straight leg bounds
2x(24 decline reverse crunch, 30 35lb plate twist, 30 PB exchange)
How heavy are your sled pulls and what do you have plan for spp?
30lbs/~15% bw… There was about a 10% difference in unresisted vs resisted times. SPP I’ll be decreasing the load… Something I’ll have to figure out is the friction of the sled on grass vs mondo. The sled moved over the grass like butter.
First 4 weeks of SPP will have 2 speed days with reps 30-50m and volumes 180-300m, one day will be a contrast session and one will mix in plyos similar to what I did with hills in GPP. Weights will work on strength reps in the 3-5 range and stick with 3-4 sets. I’ll also be including some SE type work in the middle of the week.
How many sessions I have in the second SPP block will depend on how well I handle the work in the first block.
What’s your bw?
Wake up at 188-191, gain 3-4 lbs over the course of the day.
Friday:
WU Red
1300 tempo (4x1)(2,3)(4x1)
Weights:
Bench 3x4 245 275 295
w/ seated row x8