I’m pooped. Today’s track practice was a lot harder than I thought it was gonna be when I first heard what we were doing. I almost ended up fainting, but if it doesnt kill me it’ll only make me stronger I guess (I hope). One thing I keep forgetting to put in the journal that we’ve been doing for the last week (i remembered today) is that we have to do a 1 mile warm-up jog for football. I hate it.
AM Weightlifting 6:00-7:30
1 mile warm-up jog
Shoulder Shrugs 4x10
Seated Cables Rows 4x10
DB Snatch 3x8
Full Squat 3x10
Good Mornings 3x10
Pull-Ups 3x10
Core Circuits
PM Track 3:00-4:30
1/2 mile warm-up jog
Agilities
Stretches
4x40yds
Form Drills
1x500m (8 min rest)
1x300m (6 min rest)
1x200m
Cool-Down Lap
Lifting three days in a row really sucks. Unfortunately, tomorrow will be the fourth day in a row that I’m lifting, and so I’m gonna take the weekend off from anything that involves heavy work. Also, my shin splint problem is flaring up again. For some reason, I always get shin splints in my right shin, which is my trail leg for the hurdles, and maybe that has something to do with it. Either way, the pain was so intense today that the minute I clipped my trail leg on a hurdle I crumpled cuz the leg was hurting so bad. I soaked in an epsom salt bath when I got home, and I think I’m gonna ice my shin before I go to bed.
AM Weightlifting 6:00-7:30
1/2 mile jog
Barbell Curls 4x8
Dips 4x8
Hang Clean to Front Squat 4x6
Bench Press 3x8
DB Shoulder Press 3x8
Incline DB Bench Press 3x8
Upright Rows 3x8
Core Circuits
PM Track 3:00-4:30
1/2 mile jog
Agilites Stretches
Form Drills
Lead Leg Drills
Trail Leg Drills
Hurdle Mobility
5 Step Hurdle Drills over 5 hurdles (I did 2 full ones, and then on the third one I clipped my trail leg on the 2nd hurdle and that was it for me, the pain was too intense, I could barely walk)
Walked 1 Lap barefoot
Our meet on Monday at Cathedral is cancelled cuz they have a dirt track and its completely flooded cuz of all the rain recently. So our next meet isnt for a couple of weeks. I got our trainer to put my hips back into alignment after practice today, and I think that might have been contributing to my problems with shin splints. I also took another epsom salt bath, and that really loosened me up from tightness in my hams, shins, and hip flexors.
AM Weightlifting 6:00-7:30
1 mile jog
Medicine Ball Throws 6x4
Plyo Box Jumps 4x6
Power Snatch 3x6
DB Front Squat 3x8
Stiff-Legged DL 3x8
Pull-Ups 3x8
Bent-Over Rows 3x8
Shoulder Shrugs 3x10
PM Track Practice 1:30-2:15
1 Lap Warm-Up
Stretches
Agilities
24 Minute Run (5 min jog, 50 sec run, 10 sec “sprint” 4 times for a total of 24 minutes)
Stretch
Walk 3 Laps Barefoot
Today was a very long day. Started off with the early football lifting, then school, then track practice, and then a hockey game. In track, I’m looking good compared to the rest of the hurdle group. I know that I’m faster than the senior who was better than me last year, and he has a PB of 16.1 and so I figure I have the speed to break into 15 territory, which is one of my goals for the year. Also, at the end of the day we had a little 150m race among the hurdlers and I won that with a good 4m gap between me and the next guy.
AM Weightlifting 6:00-7:30
1 mile warm-up jog
Barbell Curls 3x10
Dips 3x10
Power Clean to Front Squat 3x8
DB Bench Press 3x10 (felt really shitty today)
DB Incline 3x10 (also felt like crap)
Barbell Shoulder Press 3x8
Upright Rows 4x6
Plate Raises 1x8 (I was really lazy here, cuz it was a superset excercise)
Medicine Ball Throws
Core Work
PM Track 3:00-4:30
1/2 mile warm-up jog
Agilities
Stretches
4xx40yds
Hurdle Mobility
Lead Leg Drills
Trail Leg Drills
2x400m with hurdles (like running a 300ih race and then an extra 100 at the end, it was a bitch, 15 min between runs)
1x150m (10 min rest from last hurdle run)
Cool-Down Lap
Hockey Game 6:30-7:30; we only had enough men for one shift with no subs. We tired out pretty quickly, but we only lost by 3 to the first place team in the league. It was pretty good, I also kept my penalty streak up with a cross-check call, and the ref almost gave me a game misconduct. I now lead the league with 14 penalty minutes in 4 games.
Really not much to say about today. The only thing is that my shin splints are getting really bad, and I felt like passing out after the workout. Also, I convinced my dad and he told me to find someone who knows ART so I can get some treatment, so thats good.
AM Weightlifting 6:00-7:30
1/2 mile jog
Medicine Ball Throws 6x4
Plyo Box Jumps 4x6
DB Snatch 3x8
Squat 3x10
Good Mornings 3x10
Pull Ups 3x10
Bent-Over Rows 3x10
Shoulder Shrugs 3x10
Core Work
PM Track 3:00-4:30
1/2 mile jog
Ab work with medicine balls
Agilities
Stretches
4x40yds
1/2 mile jog (I dunno why we had to do it again)
Hurdle Agility Drills
2x60yd (tempo pace)
3x200m (about 6-8 minutes between runs)
Cool-Down
Iced my shins, then took a whirpool bath
EDIT: I found a sheet with maxes from about this time last year, and heres the improvement I’ve made in year (I’m kind of a hard gainer though)
1RM
Excercise Last Year Current (estimated)
Bench 145 200
Clean 115 185
Squat 170 295
Thanks, I’ve definetly noticed the difference on the track. Today was a pretty chill day. No weightlifting this morning, and a pretty light day for track. Then I had a hockey game later, and we won 9-8. I had a goal and two assists, so it was a good night. My shins are getting better, but I have to stretch and ice them like crazy. On a bright note though, the new sprint coach saw me on one of my 40m and told me I looked pretty good and he might put me on the 4x100 relay team. So we’ll see how that pans out.
PM Track Practice 3:00-4:30
1/2 mile jog
Agilities
Stretches
4x40yds
Hurdle Mobility
Lead Leg Drills
Trail Leg Drills
2x40m with blocks (full recovery)
1x110HH (Really crappy, I completely fucked my steps to the first hurdle and I just smashed through it with my trail leg, as a result I lost all my speed and I had to 5 step the entire distance, then after that I was done cuz I could barely walk cuz of the pain)
Cool-Down
7:30-8:30: Hockey game, we win 9-8, I have a goal and two assists.
Again I looked good as far as my speed goes so far this year. Today was special endurance, and I was hauling the 350m until I hit the wall with about 100m to go, then I got passed up by a guy I had about 3 seconds lead on until that point and I managed to struggle through the finish. After that we ran a 150 and again I had a good lead the first 100m but then I guess I hadnt fully recovered from the first run and I got passed again as I tired out. Overall, I’m happy with where I’m at so far this season. Now if only my shins would just stop hurting!
AM Weightlifting 6:00-7:30
1/2 mile jog
Dips 3x8
Barbell Curls 3x8
Hang Clean 3x6
Bench Press 3x8
Incline DB Bench 4x8
DB Shoulder Press 4x8
Upright Rows 3x8
Medicine Ball Abs
Core Circuits
PM Track 1:00-2:30
1/2 mile jog
Agilities
Stretches
4x40yds
Hurdle Mobility
2x50yd Buildups
1x350m (I came through in 48 sec, but I think I splitted the 200m in the 23 range before I died)
1x150m (I think I managed the first 50m in a little over 6 seconds, then it just went downhill from their cuz I hadnt fully recovered)
Cool-Down Lap
Practice got cancelled today, and I just went straight home to sleep. Then I spent the evening studying for the SAT next week, and then went and visited my grandma. I still had football weightlifting in the morning, and I was just fatigued. So I took the weights a little lighter than usual and worked on technique.
AM Weightlifting 6:00-7:30
1 mile jog
Plyo Box Jumps 4x6
Medicine Ball Throws 5x4
Snatch 4x6
DB Front Squat 3x8
Stiff-Legged Deadlift 3x8
Pull-Ups 4x10
Bent Over Rows 4x8
Shoulder Shrugs 4x8
Core Work
Today started out well, but ended crappily. This morning weightlifting felt good, but I only got 5 hours of sleep last night and it showed during the track workout later in the day. We had time trials in track today, and everyone, including myself, was running like shit. Our best sprinter, who ran an 11.1 a week ago in the 100m, ran an 11.8 today, and that was the best time of the day. Absolute horseshit, all of my times. I dunno what the problem is. Maybe its cuz we had the time trial for the 400m, then the 100m, and then the 200m. I think I may have been too fatigued. Anyways, heres what happened.
AM Weightlifting 6:00 - 7:30
1 mile in under 8 minutes for warm-up
Dips 3x10
Barbell Curls 3x10
Power Clean 3x8
DB Bench Press 3x10
Incline Bench Press 3x10
Overhead Shoulder Press 3x10
Upright Rows 3x8
Medicine Ball Abs
Core Circuits
PM Track 3:00 - 4:45
1/2 mile warm-up jog
Agilities
Stretches
4x40yds
2x50yd buildups
1x400m from standing start (I ran 58.7, I got out bad and I died at the end, felt like complete crap, still was 4th best time on the team) (Full Recovery, about 20 min)
1x100m from blocks (I ran 12.4, My starting form was horrible, coach told me i popped up to quick and I was shortening my stride for no apparent reason, but I still was winning the first 20m, then my form went to crap and I lost to people I normally beat)
1x200m from blocks (I ran 26.8, at this point I was completely done, I hadnt fully recovered, I was in the fastest heat in lane 1, I felt like crap, and I ended up just giving up with 20m left, which was stupid, it was a horrible end to a horrible track practice)
Walked a couple laps for cool-down
I think for some reason I have some accumulate CNS fatigue or something, because I just have the feeling that I’m not running as well as I was just two weeks ago. The explosiviness out of the blocks isnt there, I dont feel like I’m running well at top speed, and my form feels out of wack. So today was really light as far as track went, but weightlifting I really had no choice, although I did try and do a little lighter weight than usual. I guess I’ll just keep taking my B vitamins and lay back on the work load for a bit, see if I can get that bounce back in my step.
AM Weightlifting 6:00-7:30
1 mile warm-up jog (less than 8 minutes)
Medicine Ball Throws 6x4
Plyo Box Jumps 6x4
DB Snatch 3x8
Squat 3x10
Good Mornings 3x10
Pull-Ups 3x10
Shoulder Shrugs 3x10
Seated Cable Rows 3x10
PM Track Practice 3:00-4:30
1/2 mile jog
Agilities
Stretches
4x40yds
Hurdle Mobility
Lead Leg Drills
Trail Leg Drills
2x50yd striders (working on my stride length, which has been really bad lately for some reason)
2x30m out of blocks over 3 hurdles (took it really light today, full recovery)
Cool-Down Lap
Our first meet is tomorrow, and I’m already psyched. Normally I’m a varsity runner, but the coach moved me down to JV for this meet cuz of some injuries to our JV runners, and also so I can get some work in on the relays. I’ve got a full day ahead of me tomorrow, I’m the 3rd leg on the 4x100, then the 110HH, the 300IH, and then I’m anchor for the 4x400. However, I think our coach worked us a little too hard today, especially since its the day before a meet. We did 6 block starts over 2 hurdles, and today was the first time it ever happened, but I ate complete shit on one of the starts. It was near the beginning and my steps werent quite right, I ended up getting my foot caught under one of the hurdles and I flipped over it and landed on my ass. It was horrible. Then after that I had to go get my steps for the baton pass down on the relay, and that just tired me out. So I took an ice bath followed by a contrast shower when I got home, and so hopefully that’ll keep me fresh for tomorrow. I’m just gonna try and get at least 8 hours tonight and hope for the best in the morning.
PM Track Workout
1/2 mile jog
Agilities
Stretches
4x40yds (tempo style)
Hurdle Mobility
6x block starts over 2 hurdles
Then I had to go get the passes down for the relay, and that took a lot out of me
Cool-Down Lap
don’t worry… once last year I did a hard running workout and lifted whole body the day before a meet and i ended up running my fastest times of the season in the 300h and 100h, it was strange. but possible good luck
I’m tired, but I still have to go to football weightlifting tomorrow morning, which just sucks royally. Then the SAT this Saturday, and I just want to go to sleep!!!
getting the hang of three-stepping can take some time, especially if you are starting out trying to do it over the 110’s. I started hurdling as a freshman and I don’t think I was really three-stepping for real until indoor of sophomore year. This had a lot to do with strength levels and it sounds like you are getting some lifting in, so don’t worry, it will come with repetition.
As for the 300’s, it is important to get out fast but RELAXED so that you can maintain your stride and not chop your steps leading up to the hurdles (this makes a BIG difference because then you do not have to constantly re-accelerate.) Like I said before, I ran my 300h PR (46.5) running completely alone, the day after a workout and lift, and it largely was because my coach screamed at me the entire time to attack the hurdles… this made it much more fluid. Breaking stride even a couple times will tire you that much more and if you are tense because you are worrying about steps… well there you have it.
Most people start out with a couple crappy meets and then see an upward progression. You’ll do great Congrats on the 4x1, I used to run third leg as well and it was always really fun.
Thanks for the advice, I just hope it comes as the season progresses, cuz I’m tired of making a fool of myself in that race.
Friday 3/11
Today’s practice was really chill since we had a meet yesterday. Even though we won most of the running events, the other team stayed close in them and then they swept the field events and as it turned out we lost the meet by 1 point. Now if the coach had put me up to varsity my times would have been good for a second place and a third place, and we woulda won by 3 points. Now that sucks. Track practice was ultimate frisbee, and we all just messed around for about an hour. Still had weightlifting in hte morning though, but I survived. I also got a little extra weights in the afternoon to work my chest/shoulders/tris a little. Right now I gotta go finish studying for my SAT tomorrow, so I hope I do well on that piece of crap so I dont have to take it again.
AM Weightlifting 6:00-7:30
Medicine Ball Throws 6x4
Plyo box Jumps 4x6
Power Snatch 3x6
DB Front Squat 3x8
SLDL 3x8
Pull-Ups 4x10
Seated Cable Rows 3x12
Shoulder Shrugs 3x10
Core Circuits
Nothing training-wise, but I just got back from the SAT. I think I did pretty well, but I’m a little worried about my essay. The prompt had something to do with creativity in the world, and the only thing I remember about my essay was that I started rambling and talking about the Renaissance, Thomas Edison, Alexander Bell, and E.E. Cummings. I just hope that doesnt screw my score. I think this should count as training though cuz its mental and psycological stress.
Today felt like it was ten times longer then it actually was. I stayed up til 1:30 finishing a report for history, and then I was back up about 3 hours later at 4:45 to go to weigtlifting for football. So I did all my crap today on 3 hours of sleep and caffeine. The track workout was also killer, but hopefully I wont be as sore tomorrow cuz I had an ice bath and a contrast shower when I got home. I know I’m kind of rambling, but I’m just really fatigued.
AM Weightlifting 6:00-7:30
1 mile jog
Curls 3x10
Dips 3x10
Power Clean 3x8
DB Bench 3x10
Incline DB Bench 3x8
Push Press 3x10
Upright Rows 3x8
Core Circuits
PM Track 3:00-4:45
1/2 mile jog
Agilities
Stretches
More Agilities/Stretches
Hip Mobility Routine
1x500m (done at 400m race speed, I clocked in at 1:14)(15 minute rest)
1x400m (came in at 61 sec) (12 minute rest)
1x300m (came in at 44 sec)
Cool-Down Lap
Then I went home and took an ice bath and a contrast shower and slept for 2 hours.
I managed to get to bed nice and early, so I made up for my sleep deficit the other day. Today I think I preempted a possible injury, but I still dont feel quite right. During our warmups for track I had done my agilites and stretches and was warm, but when I went to do a 50m buildup as I approached top speed my entire left leg just starte to spasm. I started from along the inside of the thigh, then it ran down to my knee and then all my muscles tightened up from there. I basically stopped in my tracks to make sure I didnt pull something, and I just spent the rest of the day doing hurdle technique drills and streching. Hopefully my muscle will come out of spasm and I’ll be good to go for the meet on Thursday.
AM Weightlifting 6:00-7:30
1 mile jog
Plyo Box Jumps 4x6
Medicine Ball Throws 6x4
DB Snatch 3x8
Squat 3x10
Good Mornings 3x10
Pull Ups 4x10
Shoulder Shrugs 3x10
Seated Cable Rows 3x10
Core Circuits
PM Track
1/2 mile jog
Agilties
Stretches
1x50m Buildup (this is where my muscle went into spasm)
Hurdle Technique Drills, more stretching
Well my left leg is feeling better, but it still bothers me. I did a bunch of self-massage last night before I went to bed, and it seems to have loosened it up a good bit. At practice today I could feel it start to tighten as I approached top speed, but I kept at it anyways and I can run almost at 100%, but it just feels uncomfortable (kind of like its ready to cramp, but not quite). Hopefully I’ll manage to get it almost back to normal tonight so that I can be ready for the meet tomorrow. Unfortunately, the coaches have decided that they like me better on JV then Varsity (even though he told me himself that if I had run varsity last time we would have won the meet), and so again I’ll be doing the JV 4x100, 110HH, 300IH, and 4x400. We’re gonna own the 4x1 so bad its not even funny, and I’ll run well in the 300IH. But the 110HH are gonna be hairy cuz I havent practiced my steps at all cuz of my leg, and in the 4x4 my teammates on the relay really suck (they all have PRs over 60 seconds), so I’m just gonna take the anchor leg so I can cruise and prevent myself from possibly aggravating an injury.
PM Track Workout 3:00-4:30
1/2 mile jog
Agilities
Stetches
Worked on Marks for 4x1
Went over 3 hurdles 2 times at tempo pace, felt pretty good.
Cool-Down Lap
good luck
Congrats on the 4x1, I used to run third leg as well and it was always really fun.