Sunday 5/31
Afternoon:
Dynamic Warm Up
10X100m @15s with 60s recovery barefoot on grass
Night:
Quick Dynamic Warm Up
10km Run in 42:30
Awesome 800! well done
I was more impressed with your leadoff 400 @ 48 flat. With that time your 1st 400 in the 800 seems to slow which to means you are holding back to much and you definitely can run much faster over the 800. CONGRATS. on a job well done.
MIKE NIKE
Monday 6/1
Afternoon:
Dynamic Warm Up
3X250m @28.9, 28.5, 29.4 with 10 minute recoveries
notes: Felt pretty good on the first two, I was a little labored on the third so I decided not to do a fourth.
Night:
Dynamic Warm Up
4X5 Vertimax with 4 cords @5:5
1X3 Hang Snatch @30kg
1,1,1 Snatch @40kg, 50kg, 60kg
4X5 Squat @100kg
3X8 SGRDL’s @60kg
3X12 Hanging Knee Raises
2X10 Partner Leg Throw Ab Thing…
notes: Felt good, hit the squats hard to top off my strength levels
Thanks for the kind words guys, yea I need to get out a bit faster. I think at Nike Outdoor Nationals I would like to hit the first lap in 54 and try and come home in 58. I am racing on the 13th as well, running the 200m and 400m.
I am curious to see your 200m time. Good luck!
Tuesday 6/2
Afternoon:
Dynamic Warm Up
10km Run in 44:10
Night:
5 Min Bike
3X3 Bench Press @135lbs
3X5 Rows @100lbs
30 Minute Sauna
notes: Just a light upperbody session
Wednesday 6/3
Afternoon:
Dynamic Warm Up
350m, 350m and 300m Hills @54,53,47 with 10 minute recoveries
notes: Felt kinda lethargic…
Night:
Dynamic Warm Up
4X5 Vertimax with 4 cords @5:5
3X1 Snatch @40kg
1,1,1 Snatch @50kg, 60kg, 70kg
4X5 Squats @100kg
3X15 Hanging Knee Raises
notes: Last hard session of the year… woohoo
Thursday 6/4
Afternoon:
Dynamic Warm Up
8km Run in 35:15
notes: Legs felt really poor today… took it easy because I have hard special endurance I tomorow.
Friday 6/5
Afternoon:
Dynamic Warm Up
5X150m @16.4, 16.3, 16.1, 16.9, 16.2 with 10 minute recoveries
notes: I had a tailwind but the track was soggy from all the rain (rained durring my warm up and all day yesterday and last night) so I feel those to things cancelled eachother out, went from a 3 point start. They felt fast but occasionally I felt out of control at the end…
Night:
Dynamic Warm Up
3X1 Hang Snatch @30kg
1,1,1 Snatch @30kg, 40kg, 50kg
3X5 Squats @70kg
3X5 CGRDL’s @50kg
3X15 Hanging Knee Raises
Saturday 6/6
Afternoon:
Dynamic Warm Up
11.6 km run in 49:55
Night:
10 Min Bike Warm Up
3X5 Bench Press @155lbs
3X5 Low Row @120lbs
2X8 Dips
2X8 Pull Ups
2X10 Tricep Rope Pressdowns @60lbs
2X10 Bicep Straight Bar Cable Curls @60lbs
1X10 Two Way Shoulder @10lbs
2X10 Back Extensions
Sunday 6/7
Afternoon:
Dynamic Warm Up
10km Run in 42:12
notes: Felt good today, tomorow is my favorite workout (3X300m with full recovery)
Monday 6/8
Afternoon:
Dynamic Warm Up
3X300m @35.2, 35.1, 35.7 with full recovery
notes: I felt really flat today, no pop in the legs, probably from the 150’s with tailwind on Friday. The good news is that I felt very strong
Night:
Dynamic Warm Up
2X5 Depth Jumps from 24’’ box
2X5 50 Inch Box Jumps
3,3 Snatch @30kg, 40kg
2X1 Snatch @50kg
3X5 Squat @70kg
3X5 CGRDL’s @50kg
2X15 Hanging Knee Raises
2X10 Partner Leg Throw Ab-Thing
Tuesday 6/9
Afternoon:
Dynamic Warm Up
10km Run in 42:00
Wednesday 6/10
Afternoon:
Dynamic Warm Up
4X150m @16.5, 16.3, 16.8, 16.9 with 8:00 recovery
notes: Today I had a bit of a head wind and was still able to run similar times to last week’s session so I am confident in my speed and strength.
Night:
Dynamic Warm Up
5 Medball Throws with 5kg ball (scoop toss, backward scoop toss, foreward chest pass) about 10m
4X50m Hills with 5 Minute Recovery
1X3 Snatch @30kg
1,1,1 Snatch @40kg, 50kg, 50kg
3X5 Squat @50kg
3X5 CGRDL’s @50kg
2X10 Hamstring Bucks off 12’’ box
2X10 Hanging Knee Raises
Hey man, I’ve been following your progress. Good stuff! How old are you? Are you from the states. I’m running 400/800 in Oz.
I just turned 18 this spring and yes I am from the states. I will probably become more of an 800m specialist next year.
do you start your 300s on the backstretch or by the 400m start line?
they were started on the back stretch.
Thursday 6/11
Afternoon:
Dynamic Warm Up
25 Minutes at threashold pace
3 Minute Recovery
14 Minutes at slightly slower than threashold pace