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
Volume for Day: 7 Miles
Volume for Week: 21 Miles
Thursday 9/10
Afternoon:
~8 Miles in 51:34
Distance Style Core Circuit
notes: Did some mileage in the arb today.
Volume for Day: 8 Miles
Volume for Week: 29 Miles
Friday 9/11
Afternoon:
2 Miles
5X400m @74 with 30s recovery
1:45 recovery
2X400m @72 with 30s recovery
1:45 recovery
2X400m @72 with 1:45 recovery
1 Mile
Night:
2X5 Vertimax with 4 cords @5:5
2,2,2,2,2 Snatch @65lbs, 85lbs, 105lbs, 105lbs, 105lbs
3X5 Squats @185lbs
3X5 CGRDL’s @135lbs
2X8 Glute-Ham Raise
Volume for Day: 6 Miles
Volume for Week: 35 Miles
Saturday 9/12
Afternoon:
6 Badger Miles with Bolas
Volume for Day: 6 Miles
Volume for Week: 41 Miles
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
Monday 9/14
Afternoon:
5 Badger Miles
8X200m @28-30s with 45-60s recovery
1 Badger Mile
Night:
5 Min Bike
Dynamic Drills
3X5 Squat @185lbs
3X5 CGRDL’s @135lbs
2X12 Back Extensions
2X12 Decline Sit Ups
2X12 Hanging Knee Raises
Volume for Day: 7 Miles
Volumer for Week: 7 Miles
Tuesday 9/15
Afternoon:
Dynamic Warm Up
8 Badger Miles and 1 Mushroom
10 Minute Sauna
2 Minute Ice Bath
Volume for Day: 8 Miles
Volume for Week: 15 Miles
Is the lifting you are doing with the team? At first glance it looks similar to what I have read about your program before college.
Good luck in college and enjoy it as it goes fast.
Charlie
Right now since I am with the Mid-D guys lifting has kinda gotten push back and I am just doing a little on the side to keep up with it until we get a little more into the routine.
What are badger miles and mushroom?
Haha, well we keep track of volume in a strange way that I won’t go into because… well… it is our secret. And the mushroom is my personal touch to the system.
haha ok, sounds interesting…
Wednesday 9/16
Afternoon:
17 Minute Warm Up
Hills: Long, Short, Long, Short, Long, Short, Short, Short, Extra Short
19 Minute Cool Down
notes: A long hill is ~1:45s with 1:30 (van recovery), A short hill is ~60s with 1:45 joging recovery, extra short hill was 35s
Afternoon (part II):
2,2,2,2,2 Snatch @65lbs, 85lbs, 105lbs, 115lbs, 115lbs
4X8 Squat @135lbs
4X8 CGRDL’s @135lbs
2X12 Hanging Knee Raises
Volume for Day: 6 Miles
Volume for Week: 21 Miles
Thursday 9/17
Afternoon:
Dynamic Warm Up
8 Badger Miles
Night:
Quick Dynamic Warm Up
6 Badger Miles
6X100m @13s on grass barefoot with 60s recovery
Quick Core
Volume for Day: 14 Miles
Volume for Week: 35 Miles
Friday 9/18
Afternoon:
Dynamic Warm Up
6 Badger Miles
6X100m @13s on grass barefoot with 60s recoveries
Volume for Day: 6 Miles
Volume for Week: 41 Miles
Saturday 9/19
Afternoon:
2 Miles
Dynamic Warm Up
3X1600m @(5:23, 5:18, 5:14) with 3:00 recovery
1X800m @2:36
2 Miles
notes: Threshold workout via 1600m repeats, I was instructed to not go balls out so the last one I only did an 800m, but I felt great the whole time and I am very encouraged by this workout.
Night:
2 Mile Bike Warm Up
Dynamic Gyrations lol
4X8 Squats @135lbs
4X8 CGRDL’s @135lbs
notes: Abbreviated workout tonight because of time constraints. I have found a way to get more hamstring recruitment on CGRDL’s.
Volume for Day: 8 Miles
Volume for Week: 49 Miles
Sunday 9/20
Afternoon:
Dynamic Warm Up
8 Badger Miles
6X100m Strides on grass barefoot @13s with 60s recoveries
Night:
4 Badger Miles and 1 Mushroom
Volume for Day: 12 Miles
Volume for Week: 61 Miles
Getting some nice volume there mate. Do you have a goal number, and do you plan on hitting that number for a certain time period. ie weeks?
Umm, well I probably won’t go much higher than this (60-65 miles), the duration of me hitting this volume is up to my coach. I have adapted to the volume pretty well and I just have to make sure I keep an eye on my diet and get 9 hours of sleep per night. I’m actually planning on doing a food log example for one day this week.
Monday 9/21
Afternoon:
Dynamic Warm Up
8 Badger Miles
Volume for Day: 8 Miles
Volume for Week: 8 Miles