Thursday 9/3
Afternoon:
18 Minute Warm Up Run
Basic Form Drills
4 Hills
Sat one Out
3 Hills
20 Minute Cool Down
notes: Got crushed in my first workout with the 800m guys, the good news is that I have very much room to improve but the bad news is that I am very far behind. Still feeling the cold a bit but not nearly as much thanks to 12 hours of sleep.
Night:
10 Min Bike
3X5 Squats @185lbs
3X5 CGRDL’s @135lbs
2X10 Back Extensions
Volume for the Day: 7 Miles
Volume for the Week: 22.25 Miles
I guess my goal is to contribute as much as I can to the team. Individually I would like to qualify for NCAA regionals in the 800m and also to make an impact on our 4x400m.
Well hitting up the mileage isn’t too bad but I’m coming from a very high general fitness capacity so I think that helps. The part that has been killing me are workout that are what most people would refer to as “intensive tempo” with very short recoveries
Monday 9/7
Afternoon:
5 Mile Run
7X200m @30-32 with 30s jogging recovery (took 1:30 recovery after the 6th)
1 Mile Run
notes: Feeling better with the Mid-Distance training, still have a lot of room to improve.
Wednesday 9/9/09
Afternoon:
20 Minute Warm Up
4X 1:50 Hills with 90sec recovery
5X 50s Hills with 2:00 recovery
20 Minute Cool Down
notes: Handled the hills much better than last time.
Night:
1 Mile Bike
Dynamic Drills
3X5 Squats @185lbs
3X5 CGRDL’s @135lbs
3X12 Back Extensions
3X12 Decline Sit Ups
Sunday 9/13
Afternoon:
10 Badger Miles
8 Minute Ice Bath
notes: An interesting fact is that I am 25lbs lighter than this point last year weighing in at around 148, which should hopefully make the transition to the 800m a lot easier.
Volume for Day: 10 Miles
Volume for Week: 51 Miles