Hey man can you tell me how foam rolling works? Im planning on purchasing one since Ive read good things about it.
Wednesday 10/29
Afternoon:
10km Run
Night:
30 Minute Sauna
Volume Day/Week:10km/25km
Thursday 10/30
Afternoon:
Dynamic Warm Up
8X First 3 Hurdles at Race Distance, working on practicing getting a 15 step rhythm
Volume Day/Week:2km/27km
Friday 10/31
Afternoon:
Dynamic Warm Up
15 Med Ball Throws
3X5 Vertimax with 4 cords @ 4:4
1X3 Hang Snatch @30kg
3X3 Snatch @30kg
4X8 Squats @70kg
2X10 Snatch Grip RDL’s @40kg
2X10 GHR
2X10 Hanging Leg Raise
2X12 Reverse Crunch
2X10 Physioball Crunch
2X10 Bicycles
Stim Protocol I have been using, this time up to level 23
Volume Day/Week:1km/28km
you pretty much just roll on top of it to release trigger points and break up scar tissue, there pretty sweet, I recomend getting one
Saturday 11/1
Afternoon:
1000m Warm Up
Dynamic Drills
5X800m @(2:44,2:40,2:40,2:36,2:36) with 3 minute recoveries
notes:felt alright I tried what jerry said and it worked, kinda, I was still a little tired lol
Volume Day/Week:7km/35km
Sunday 11/2
Afternoon:
800m Warm Up
Dynamic Drills
4X200m @26s with 3 minute recovery
notes:slowly building up to 6 @25s, one more of these sessions and then I will probably replace it with 3X3X300m for 4 weeks
Night:
6km Run
Volume Day/Week:8km/43km
Monday 11/3
Afternoon:
Dynamic Warm Up
3X5 Vertimax with 4 cords @4:4
1X3 Snatch @40kg
3X1 Snatch @50kg
4X8 Squat @70kg
2X8 RDL’s @40kg
2X8 Overhead Squats @30kg
2X10 Glute Ham Raise
2X10 Hanging Leg Raise
2X12 Reverse Crunch
2X10 Physioball Crunch @25lbs
1X30sec Pillar
Night:
Russian Stim (ala charlie francis) got up to level 29. Never thought I would get to 25, so stim must be working in some facet whether it be pain tolorance or the desired effect of allowing my body to achieve contractions of a greater intensity. Either way I am happy. Probably two more weeks of hamstring, then I will do glutes 
Volume Day/Week:1km/1km
Tuesday 11/04
Morning:
Dynamic Warm Up
6X400m Hills @84s with 3 minute jogging recovery
notes:it was pouring rain and I had to wear an old pair of xc shoes to get traction, wasn’t feeling good so I cut it short.
Night:
10 Min Bike
3X5 Bench Press @135lbs
3X5 Chest Supported Row @70lbs
2X8 Incline DB Press @50lbs
2X8 Narrow Grip Pulldowns @100lbs
2X8 Tricep Press Downs @50lbs
2X8 DB Curls @25lbs
2X8 Shoulder Three Way @10lbs
30 Minute Sauna
Volume Day/Week:7km/8km
Wednesday 11/05
Afternoon:
7km Run
Night:
30 Minute Sauna
Volume Day/Week:7km/15km
Thursday 11/06
Afternoon:
800m Jog
Dynamic Warm Up
1km Worth of Hurdle Rhythm Practice
Volume Day/Week:2km/17km
Friday 11/07
Afternoon:
Dynamic Warm Up
15 Med Ball Throws
4X5 Vertimax with 4 Cords @ 4:4
4X3 Cleans @(50kg,50kg,60kg,70kg)
4X8 Squats @70kg
2X8 RDL’s @40kg
2X8 GHR
2X10 Hanging Knee Raise
2X10 Reverse Crunch
2X10 Bicycles
2X10 Physioball Crunch @25lbs
Stim:10/50, .5sec ramp, 100bps, 11 cycles, level 24
notes:felt a little tired today but not bad, stim hurt more than normal, not sure why.
Volume Day/Week: 1km/18km
Saturday 11/08
Afternoon:
800m Jog
Dynamic Warm Up
6X800m @ (2:35, 2:38, 2:37, 2:38, 2:38, 2:35) with 400m (3 minutes) jog recovery
notes:felt good, best VO2 Max workout so far. Next week I will try for all at 2:35
Volume Day/Week: 8km/26km
Sunday 11/09
Afternoon:
Dynamic Warm Up
4X200m @32 with 1:30 jogging recovery
notes:some fools decided it would be good to move their soccer game from the field they were on, to where I was running as well as another deciding it was time to play golf on the soccer fields. All is well I kinda needed the rest.
Volume Day/Week: 1km/27km
Monday 11/10
Afternoon:
Dynamic Warm Up
4X5 Vertimax with 4 cords @ 4:4 (static with no arms)
3X3 Snatch @30kg
4X8 Squat @70kg
2X8 RDL’s @40kg
2X8 Glute Ham Raise
2X10 Hanging Knee Raise
2X15 Reverse Crunch
2X10 Bicycles
Night:
Russian Stim, 11 sets of 10/50 @100Hz and level 24 at the most
Volume Day/Week:1km/1km
Tuesday 11/11
Morning:
10 Minutes Bike
3X5 Benchpress @135lbs
3X5 Chest Supported Row @70lbs
2X8 Incline DB Press @50lbs
2X8 Pull Ups
2X10 Tricep Press Downs @50lbs
2X10 DB Curls @25lbs
Afternoon:
Dynamic Warm Up
12X400m Hills @(83,85,6X82,81,82,79,75) with 400m Jog Recovery (a little under 3 minutes today)
Volume Day/Week: 11km/12km
Wednesday 11/12
Afternoon:
Dynamic Warm Up
10X200m@32s with 2 minute recovery
Night:
35 Minute Sauna
Volume Day/Week:3km/15km
Thursday 11/13
Afternoon:
Dynamic Warm Up
6X25m Sled Pulls with Empty Sled
2X25m
4X5 Vertimax with 4 cords @ 4:4
3X3 Clean @50kg
2X8 Squat @70kg
2X8 Glute Ham Raise
2X10 Hanging Knee Raise
notes:just a little bit of weights before my trip this weekend, dropped the volume just a little
Volume Day/Week:1km/16km
Friday 11/14:
Off
Today was the start of my official visit to Wisconsin. It is a pretty cool place, (pun intended) Coach Nuttycombe and Coach Guthrie are some of the best coaches around. The facilites are top notch and the group of athletes they have now are awesome. Shout out to my host Zach Beth.
Saturday 11/15
Afternoon:
8km Run
Volume Day/Week:8km/24km