Ugghhh… I hate Michigan. It rained all day long(just like yesterday!) so I didn’t do any tempo work. I just did 300 abs and stretching(light static, micro)
tempo - 16x100 w/15 s-u rest
depletion p-u(60, 18, 12)
post tempo meal
contrast shower
microstretching
300 abs
The 1st time I did the depl. p-u protocol, I could barely move my arms the rest of the day, they were so sore. Now Just the 3rd time utilizing the protocol it barely feels like I did them at all just 15min after. This makes me very happy, strength endurance in upper body progressing well.
speed work - 2x20m from lying start 3.1, 3.1
2x30m lying start ?, 4.08
1x30m 3-pt 4.11
workout ended, got kicked out of indoor track b/c track team was practicing
Ok, I know I’m lazy… so instead of waiting for someone to do the work for me I did it myself and looked up the official hurdle marks from both the IAAF and USATF(both are the same) and what I found made me very happy. In the summer i had the luxury of training on an outdoor track(imagine that) and was using the 110m hurdle marks for my distances. For example, for my 30m sprints i used the 4th 110 mark which is 31.14m from the 100m start line and since i ended a few ft before we’ll say it was exactly 30m, my pb is 3.56s for this. For my 50m i used the 6th mark which is 49.42m from the 100m line, pb is 5.88s. On the indoor track the start line for the sprints and hurdles are the same, so for 30m it’s the 3rd mark, 32m and for 50m it’s the 5th mark, 50.28m. My 30m times have been much slower than when I was on the outdoor track since starting my training at MSU’s indoor track and now I finally understand why! I’m running 2m more than I was before! And for my new PB in the “50m”, I ran .86m more and still smashed my old PB!! So great improvements have been made in acceleration and top speed, since in the 1st wk of SPP, I am faster than I was at my peak last year. That is all I have to say for today. Sorry for ranting, I am just always very happy when breakthroughs are made.
