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
Friday 6/12
Afternoon:
Dynamic Warm Up
5km Run in 21:10
Graduated From High School Today
Saturday 6/13
[b]North Carolina State Games
400m: 49.31e
200m: 22.60e
notes: I hate age group track meets, this one in particular took 13 hours and and it was near impossible to time my warm up, felt cold durring the 400m. It is a small pr but I feel that my preparation should allow me to be running much faster. Very upset with the 200m time, no excuses I should not be running this slow.
Sunday 6/14
Afternoon:
Dynamic Warm Up
8X100m @15s with 60s recoveries on grass barefoot
Monday 6/15
Afternoon:
Dynamic Warm Up
2X2X200m @(23.8+24.2) and (23.9+24.3) with 90s between reps and 18 minutes between sets
notes: Felt good the whole training session for the first time in a while, really felt the “rhythm”
Night:
Dynamic Warm Up
3X5 Squats @50kg
3X5 CGRDL’s @30kg
3X10 1 Leg Bucks
2X20 Med Ball Side to Sides
2X10 Hanging Knee Raises
Nice runs on 90 sec!
We did a winter session last week of 20 x 200’s with 90sec recov.
Thanks man. You should keep a log on here!
good work…are you training by yourself? If so how do you do the times first foot contact over the line or at first motion? Also (if you know) how do you use the 2x200m to estimate your open 400m time
Yea most of my training (pretty much all) has been by myself this year which has its advantages and disadvantages. The way I time everything is my watch has an interval beeper so I press that and wait for it to go thru the cycle once and react to the beep. So it is probably the slowest way of self timing. I’m not sure how to use 2X200m to predict open 400m.
Tuesday 6/16
Afternoon:
Dynamic Warm Up
5X300m @43,42,41,42,42 with 3:00 recovery
notes: Felt real good, I was going to do 6 but because they were so fast I stopped early. Most of the 42s were probably closer to 41.
Wednesday 6/17
Afternoon:
Dynamic Warm Up
7km Run in 28:30
Night:
2 Mile Stationary Bike
3X3 Bench Press @135lbs
3X3 Chest Supported Row @90lbs
2X12 Incline DB Press @30lbs
2X12 Seated Low Row @80lbs
2X10 Tricep Rope Press Downs @50lbs
2X10 Straight Bar Cable Curls @50lbs
1X10 Two Way Shoulder @12lbs
25 Minute Sauna
Thursday 6/18
Afternoon:
Dynamic Warm Up
3X30m starts from lane 5
notes: I did a nice long warm up and a couple starts from the lane I will be in tomorow for the 400m at Nationals.
Friday 6/19
Nike Outdoor Nationals
Emerging Elite 400m: 49.57e
notes: Not very happy with the performance…I ran very poorly over the last 100m.
http://www.runnerspace.com/eprofile.php?do=videos&pg=1&event_id=153&video_id=13966&folder_id=1073&offset=8#video I am in lane 5
Saturday 6/20
Nike Outdoor Nationals
800m: 1:54.61e
notes: I am happy with this race, there are some tactical issues I still need to work on (making sure to push thru the 400 instead of just the 300, being more aggressive on my kick, not hesitating on my kick) but given the windy conditions I am happy with it.
http://www.runnerspace.com/eprofile.php?do=videos&event_id=153&folder_id=1075#video
Sunday 6/21
Afternoon:
Dynamic Warm Up
10km Run in 44:30
notes: Had to stop and deal with a posturing dog…