After a very short indoor season. I have started to re-tool and get ready for what I hope to be a successful outdoor season. My goals are to qualify for the “B” standard for the Olympic Trials in the 100m. I don’t care if I make it to the trials, but a PR and getting my name on the list will work for me!
Monday February 16, 2004
Lifting Workout (2 min. recovery)
Power clean 4x5= 165, 175, 180, 185
Back squat 4x6= 275
Overhand barbell row 4x6= 135, 155, 155, 155
RDL 3x6= 245
EZ bar curls (go heavy) 3x6= 65, 70, 70
Body curls 3x12
Running Workout
7x200m @ :35 - 2:30 recovery
2x4x40m sled pulls - 3:00 recovery between each pull and 5:00 recovery after each set.
30.72, 32.75, 35.20, 33.08, 33.80, 33.94, 35.00
The lifting workout went really well. I was surprised how easily I was able to power clean the weight I did. I was like I have not missed a step. It was the first day since January 23 that I had lifted.
I was also pleased with the workout, although it was very hard. I felt as though I was going to cramp throughout the workout after the back squat.
The running workout was easy. I tightened up a little because I lifted before I ran. It made the workout more difficult than it should have been. After today I know I made myself better!
Tuesday February 17, 2004
Running Workout
2x500m @ 400 PR +:16 - 15:00 recovery
65.92, 65.93
I was pretty fricken sore in the morning and during the warm-up. After the warm-up I felt pretty good. I tightened up towards the end in particular at 400m. As with base, each day you improve. The pace was perfect. I was roughly two seconds fast on both runs, but it was a very comfortable and smooth pace. I never pushed it. I can’t wait until tomorrow!
Wednesday February 18, 2004
Lifting Workout (2 min. recovery)
Close grip snatch (for warm up) 3x5= 115
Incline DB press 4x6= 80
Standing barbell shoulder press 4x6= 115, 125, 135, 1445
Close grip bench press 4x6= 135
Twisting medicine ball throws 3x8
Running Workout
3x6xHill runs - sprint up/walk down - 4:00 recovery after each set
Hills went very well today. I ran on a hill next to Sun Devil Stadium in Tempe, AZ. Actually, it’s not a hill, it’s a mountain. I was a little sore still, but not quite as bad as the day before. I drove very hard up the hill, but began to run out of steam towards the end of the run. I walked backwards down the hill on some of the reps because my quads were sore and weak. Great workout!
Thursday February 19, 2004
Running Workout
7x200m @ :35 - 2:30 recovery
2x4x40m sled pulls - 3:00 recovery between each pull and 5:00 recovery after each set.
33.90, 32.22, 34.36, 32.49, 33.52, 30.82, 35.92
The workout was awesome. Much, much better than Monday’s workout. I ran with my high school kids that I am coaching. It was so much easier to run with people. I forgot what it felt like. I cruised and was able to shut down and put forth no effort. On the last rep I was pushing one my kids to finish hard so that is why I didn’t hit :35. I can’t complain about this workout. I shoud run with them more often.
Friday February 20, 2004
Lifting Workout (2 min. recovery)
Jump squat (30% of squat max) 4x5= 115
Step ups 3x6= 95
Front lat pulldown 4x6= 135, 150, 150, 165
Flat DB chest flyes 4x6= 30
Standing good mornings 4x6= 95
** For the step-ups: Use weight like (greens) and concentrate on stepping quickly with the foot that’s on the ground. The way I want you to do these will actually work your bottom leg more than your top leg. When you step down, try to step up again as quickly as possible without letting your heel touch the ground.
Running Workout
3x5xHill runs - sprint up/walk down - 4:00 recovery between sets
The hill workout went well. I ran two sets at a higher point on the mountain so I could deal with a different grade. The last set was from the normal point on the mountain. I also jogged down after each sprint up on the last set. During the lifting workout I felt very weak and light headed. Therefore, I rushed through the lifts. That won’t happen again!
Monday February 23, 2004
Lifting Workout (2-3 min. recovery on the first two lifts and 2 min. recovery for the last four lifts).
Power clean 3x4= 175, 185, 200
Back squat 3x5= 280, 285, 290
Overhand barbell row 4x6= 155, 165, 170, 170
RDL 3x6= 240
EZ bar curls 3x6= 65
Body curls 3x12
Running Workout
Running Workout
7x200m @ :34 - 2:30 recovery
2x4x40m sled pulls - 3:00 recovery between each pull and 5:00 recovery after each set.
30.63, 33.37, 31.64, 30.60, 32.21, 33.32, 31.65
It was a solid workout today. All of the runs were well under the pace. The runs that were at 31.75 or faster felt so controlled and so easy. I pushed myself, especially when I was getting winded and tight.
The lifing was also very solid. I like where I am right now with my lifting workouts. I couldn’t ask for a better start.
Tuesday February 24, 2004
Running Workout
2x500m @ 400 PR +:14 - 15:00 recovery
?, 63.01
The workout went really well. I had a timing malfunction on my first run. That made me pretty peeved. I did get the second one timed so that made up for it. If I had to guess, I felt that the pace was around 64-65. On the second run I was very relaxed and as you can see I ran 3 seconds faster than what I should have been running. I got out fairly hard over the first 200m, relaxed and tried to accel through the curve and maintain coming home through the 400m and on to 500m. I made myself better today!!!
Wednesday February 25, 2004
Running Workout
3x6xHill runs - sprint up/walk down - 4:00 recovery after each set
I ran these hills with the kids I coach. It went very well. I got onto a different hill which was a little bit longer, but not as steep. I felt very loose and strong going up the hill.
Thursday February 26, 2004
Lifting Workout (2 min. recovery)
Close grip snatch (for warm up) 3x5= 115
Incline DB press 4x6= 80
Standing barbell shoulder press 4x6= 115
Close grip bench press (for triceps) 4x6= 135
Twisting medicine ball throws 3x8
Running Workout
3x4x40m sled pulls (3 point start)(2:00 recovery between reps and 4:00 recovery between sets)
Very solid workout today. The only problem I had is that I felt that I had some trouble accelerating. It may have been due to it being on a hot dry track. Any how it pushed me to run even harder. The lifting workout wasn’t too bad.
Friday February 27, 2004
Lifting Workout (2 min. recovery)
Jump squat (30% of squat max) 4x5= 115
Step ups 3x6= 95
Front lat pulldown 4x6= 150
Flat DB chest flyes 4x6= 30
Standing good mornings 4x6=
Bi’s or Tri’s (you choose) 2x6 or 3x8=
** For the step-ups: Use weight like (greens) and concentrate on stepping quickly with the foot that’s on the ground. The way I want you to do these will actually work your bottom leg more than your top leg. When you step down, try to step up again as quickly as possible without letting your heel touch the ground.
Running Workout
3x5xHill runs - sprint up/walk down - 4:00 recovery between sets
The workouts went pretty well today. The hills went very well. I pushed myself very hard. Lifting was strange. I got through two lifts. The Jump squats and step ups and I got very, very tired and dizzy and light headed so I stopped. I believe I could be hypoglycemic (however you spell it) and that could have been a case of it. I have that happen from time. I get jittery, weak, dizzy, cranky, etc. I had to stop and get some food and water. I got the two important lifts done, so I can finish it up tomorrow. If anyone has any suggestions or thoughts about it let me know. I would really appreciate it!
Monday March 1, 2004
Lifting Workout (2-3 min. recovery on the first two lifts and 2 min. recovery for the last four lifts).
Power clean 3x4= 180, 195, 210
Back squat 3x5= 295
Overhand barbell row 4x6= 155, 160, 165, 170
RDL 3x6= 240
EZ bar curls 3x6= 35 (db)
Body curls 3x12
Running Workout
2x500m @ 400 PR +:12 - 12:00 recovery
60.19, 60.92
1x6x40m sled pulls - 2:00 rest between reps
The running workout was like a breakout workout, if there is such a thing. I ran very solid and finished hard coming through the 400m mark. I really relaxed and focused on form and breathing bringing it home. Hopefully this was the workout that I could call break through and the rest of the workouts will be like this the rest of the year. I look forward to tomorrows workout.
The lifting workout went well as well. Power cleans were very easy. I cleaned all of those weights with ease. I really hate body curls, but they are a great core workout and help me get some abs in as well.
My opening meet will be at Arizona State on March 26, where I will open up with my primary event, the 100m. The meet begins at 6 pm so it will be under the lights something I haven’t done since my days in high school. The teams competing will be Colorado, Iowa State, Northern Arizona, and ASU. I look forward to that time. I also have some blocks on the way so I can start doing starts shortly and I won’t go into the season without any blocks like I did during indoor.
Wow, those are some mean 500’s. Why are you using 48 as your 400m. PR? If you are able to do back to back 500’s in 60seconds with barely 12 minutes rest then you must be at a sub 46 level in 400!
Hey drivephase,
Where’s that meet at on the 26th? And are you still going to run Phx Invite the next weekend (event?)?
The meet on the 26th is at Arizona State. I will probably still be run at the Phx Invite. I’ll run the 200.
I wasn’t using 48 as my pr. Some how I ran that fast, I wasn’t trying at all. I seriously doubt I am at 46 level. Should I be noting some sarcasm on your part lol.
No, I think he’s serious. You can probably run a really good 400m time based on the fact that if you can punch out two 500s in that short of rest, with that quality and still be “smooth” in your running you’re in pretty good shape.
I saw where the meet was, my mistake, I was wondering what the meet was (Baldy Castillo?). It’ll be fun at Phx cos we might be able to race each other…Look out slow poke! lol 
Tuesday March 2, 2004
Running Workout
7x200m @ :33 - 2:30 recovery
29.29, 29.17, 30.50, 29.52, 30.49, 32.30, 33.80
This workout went as well as Monday’s workout. I shut down so hard doing those 200’s. I practically walked acrosse the finish line. I thought my watch was playing mind games with me because they didn’t feel that fast. They felt like I was running 34-36 pace. Obviously I wasn’t. I don’t what to think or even how to explain it at all. It didn’t feel hard at all until the 7th one. My hammy’s were pretty tight during that one, but I still managed to run pretty solid. I wonder what I could run the 100 and 200 in at a meet? I made myself better today.
Running Workout
3x6xHill runs - sprint up/walk down - 4:00 recovery after each set
I couldn’t get a normal track warm up in today because I couldn’t find a parking spot at Arizona State so I was forced to warm up with my first set of hills. I was a little sluggish on the first set, obviously, so I forced myself to sprint up and jog down to wake my body up. After each set I did some PNF stretching and it seemed to help. As I loosened up I began to run faster and faster going up despite the jogging down. Tomorrow I get to turn it up and do some blocks and sleds, since I finally got a pair of blocks.
Thursday March 4, 2004
Running Workout
12x20m-40m starts
Broken down to 4x20m, 4x30m, and 4x40m
2x6x40m sled pulls (2:00 recovery between reps and 4:00 recovery between sets)
I really busted my tail today! It was one of those days where I pushed my body so hard. No matter how tired I was, I was able to turn it up another notch. I was very happy with how it all went today. What made it great was that I finally have some blocks!!! No more 3 point starts. I practiced at around 7 am in the rain. Since I’m a midwesterner the rain, wind, and cool 40 degree weather did not bother me one bit. I have some easy 300’s tomorrow in :42 and some blocks on Saturday again. I didn’t get to lift today because I had to be in at work for the Cubs so I can do Wed. lifting on Friday and Friday’s on Saturday.