Friday March 5, 2004
Running Workout
Seagrave Warm up
Lifting Workout
Close grip snatch for warm up 4x5= 115
Incline DB press 4x6= 80
After doing 12x20m-40m starts I was as little sore today. Knowing that I also had to do starts on Saturday I decided to give myself a day to recover. The workout would have been 4x300m @:42 with 10:00 minutes recovery. I worked out a lot of soreness today.
Saturday March 6, 2004
Lifting Workout (2 minutes recovery between sets)
Jump squats (30% of max) 4x5= 115
Step ups 3x6= 115
Front lat pulldown 4x6= 150, 150, 165, 165
Flat DB chest flyes 4x6= 30
Standing good mornings 4x6= 115
Running Workout
8x30m starts
3.89, 3.79, 3.79, 3.69, 3.69, 3.69, 3.74, 3.83, 3.85
I finally got some starts timed and I am not sure how good any of those times? (help anyone) Especially since I have not done any speed what so ever for so long. Just doing 200’s, 500’s, hills, and sleds I didn’t expect to come out blazing at all. I am trying to build the beginning 0-30m of my race for the up coming season. So I am trying to establish like this 0-30m, 30-60m, and 60-100m. I am going to hammer the blocks very hard because that’s been my weak point to some degree. If any of you, if you read this can give me an idea of how the good those 30m starts are for what I have been doing I would GREATLY appreciate it. Thanks!
How were these starts timed? Did you react to a noise or did the timer start when you started?
I reacted to a start. Just as if it were in a meet.
Then your times are excellent considering where you are at right now in your overall training program.
Thanks Vincente, I appreciate it. How is your training going?
Monday March 8, 2004
Lifting Workout (90-120 on the first set, 2-3 min for lifts 2 and 3, 90 sec for lifts 4 and 5, and 2 min for the final lift)
Push up throws 3x6
Flat DB press 3x4= 90, 95, 100
Row to neck (cable) 3x4= 105, 135, 105
Zottman curls 3x8= 30
DB tricep skull crushers 3x8= 30
Body curls 3x12
Workout
2x450m @ 400 PR +:13 - 12:00 rest
1x6x40m sled pulls
63.50, 63.63
It was pretty solid effort. I had to get up at 5 am for this workout because I have to work a spring training game today. I really focused on getting out on the curve, striding down the back stretch and acceling through curve to and relaxing with good form coming home. To be sure that I was able to maintain form I exagerated my knee drive, arm drive, kept my chin level, and focused on the what was right infront of me and now my surroundings. It worked pretty well. The sled pulls went pretty well too. The track was sticky from the warm weather so the sled would stick to the track and made the pulls more difficult. I really believe I improved myself today!
In the weight room I felt decent. It was a quick lift with very little emphasis on explosion. I got some pretty good core work in with the body curls.
My training is going good. My squat is up to 455, my cleans are at 285, and i’m finally able to run on a track!!! Looking to improve my stride length through better technique. I trained with Stanley on Saturday and he noticed a few things…
Tuesday March 9, 2004
Running Workout
6x200m @:31 - 2:30 rest
29.69, 29.34, 28.85, 29.50, 29.21, 29.47
The workout was very solid. I was ahead of pace on all the reps. The rest was just about the perfect amount. I was able to get out hard, relax coming home and shut down. I was very happy that I could run all six reps under the pace. I probably shouldn’t have been that far ahead and I should have probably slowed down a bit, but I thought that if I would have slowed down the pace it would have a negative effect on the workout. I felt pretty good. Prior the workout I had a little soreness, but once I warmed up I was ready to go. I had some lactic acid build up, but not as much as I had in the past weeks. Hopefully that is a sign of things to come!
Wednesday March 10, 2004
Lifting Workout (2-3 min. rest of lift one, 3 min. on lift two, and 2 min on lift three)
Power snatch 4x3= 135, 145, 150, 135
Back squat 4x3= 295, 305, 315, 330
1-legged RDL (use 1 DB) 3x6= 65, 70, 75
Running Workout
12x20m-40m starts
Broken down to 4x20m, 4x30m, and 4x40m
The first 3 starts or so were really bad. I felt like I was doing everything wrong. From popping up right away to stumbling, I felt like I was doing all of those things. I was getting really mad. Things, thank goodness picked up and went really well the rest of the way. I drove hard, relaxed, and focused on everything in front of me.
400stud came and watched before the high school track meet. It was pretty cool meeting a fellow track nut in person from this board!!!
Wednesday March 11, 2004
Running Workout
4x300m @ :44 - 10:00 rest
44.13, 42.71, 42.75, 42.75
The workout was alright. I was a little sore from the day before and a sluggish on the first run. After that, I was fine. I got out hard and focused on relaxing and putting forth very little effort to run fast. I was happy that the last three were consistent.
danny,
whats up with all these intensive tempo workouts youre doing? Dont you think as a 100 200 guy you should be more specific in your training?
Just wait another week. It will get much more specific and intense.
Friday March 12, 2004
Lifting Workout (2 min. rest on lift #1, 2-3 min. on lift #2, 90 sec. for lifts 3 and 4, and 90-120 for exercise #5)
Split jerks 3x5= 165
Jump squats (30% of max) 3x5= 115
(Weighted) pull ups 3x8= 25#, 25#, no wgt.
Flat DB flyes 3x8= 30
Twisting medicine ball throws 3x6
Running Workout
8x30m starts
1x4x40m sled pulls
Both workouts went very well. I did block work with my high school athletes. I felt pretty good and pretty fast. I felt much, much, much better than Wednesday when I did starts. I reacted very well to the cadence and I felt like I was on my way!
I am heading into my last week of this base work, then I will head into some speed endurance with progressive 300m’s and 200m’s on Monday and Wednesday. Then I race on that Friday.
Tuesday March 15, 2004
Lifting workout (90-120 rest for lift #1, 2-3 min for lifts 2 and 3, 90 sec. for lift 4 and 5, and 2 min. for lift #6)
Push up throws 3x6
Flat DB press 3x4= 95, 100, 100
Row to neck (cable w/rope) 3x8= 90, 75, 75
Zottman curls 3x8= 35, 35, 30
DB tricep skull crushers 3x8= 35
Body curls 3x12
Running workout
2x500m @ 400 PR +:11 - 12:00 rest
1x5x40m sled pulls
?, 60.89
Today’s workout went well, but it felt horrible. First, I had a timing malfunction so I don’t know what I ran the first one in. I remember going around on the 2nd one and thinking to myself, “Damn it, this feels like I’m running 64 pace.” I looked at my watch with about 70-80 meters left and my watch said 44 so immediately, I thought, “Holy crap I’m running pretty well.” So it ended up being a good workout and I can’t complain.
Tuesday March 16, 2004
Running Workout
6x200m @ :30 - 2:04 rest
29.00, 31.50, 28.98, 28.73, 30.13, 29.34
Today’s workout felt horrible! I don’t know what it was, but I was just out of it. I felt very flat. I felt like I was running in place and struggling. I guess I shoud be happy to have been running hte pace that I was running, but honestly I made myself MUCH, MUCH, MUCH, MUCH WORSE TODAY!
The most important thing is that you got the reps in and finished your workout.
Wednesday March 17, 2004
Lifting Workout (2-3 min. rest on set #1, 3 min. on the set #2, and 2 min. on set #3)
Power snatch 4x5= 115 (speed oriented)
Back squat 4x5= 225 (slow and controlled down and exploded coming up)
1 leg RDL (use 1 DB) 3x6= 70, 75, 80
Running Workout
3x6xHill runs - sprint up/walk down - 4:00 rest between sets
Much, much better today. I thought about yesterday and although I didn’t like the workout, I still was under the pace and running rather well. Perhaps the workout on Monday and Tuesday will be something I will look back on when I am at a meet and feel sluggish I can say, that I ran well in practice like this so I am ready to do something today.
I drove up the hill hard and pushed myself to run harder and faster.
On a side note, as I was leaving the track for the hills. Joey Woody showed up for a hurdle workout with his wife and son Drake.
Thursday March 18, 2004
Running Workout
12x20m-40m starts
Broken down to 4x20m, 4x30m, 2x40m, and 2x20m
1x6x40m sled pulls
The workout was pretty solid. I’m interesting in how I’ll feel tomorrow when I have 4x300m @ :41 - 10:00 rest. I may have to cut the volume or slow them down because of all the speed I had done today. I felt pretty good and had a decent drive phase. I can say that all the things I need to help improve will come along once I get some more turnover.
Friday March 19, 2004
Lifting Workout (2 min. for lift #1, 2-3 min. for lift #2, 90 sec. for lifts #3, 4, and 5)
Split jerks 3x5= 165
Jump squats (30% of max) 3x5= 115
Pull ups 3x8
Flat DB flyes 3x8= 30
Twisted medicine ball throws 3x6
Running Workout
Split runs
1x200m - 30 sec. rest - 100m (trainers)
1x150m - 30 sec. rest - 50m (spikes)
200m @ 24.95 - 30 sec. rest - 100m @ 14.96
150m @ 16.56 - 30 sec. rest - 50m @ 6.18
I did this workout instead of the 4x300m @ :41. I wanted to do something different and end on on somewhat fast note for the week. The workout was done at 90% effort, if that. I really didn’t push it, I just wanted to be sure that my split 300m was at :41 sec. pace or a little faster. For trainers that was pretty good effort. I shut down pretty early on both runs. I was happy with the way the workout went. The 150m converted to a 22.08 200m. I simply took the 150m time and divided it by 3 and multiplied it by 4. I have done this in the past and has been pretty accurate. I liked the way the times went because I didn’t have to bust it to run decent and I haven’t been doing much speed work at all. Actually I haven’t done any. I like where I am, but I will find out how it is going next week when I race at Arizona State on the 26th.