Well, i am finally biting the bullet and making a journal…
Background is coming soon, but until then:
Phase: Still Overal Endurance
7/28:
40 min run
Short Upperbody weights: (3*5-6)
Pullups (3x10)
Dips (3/12)
Rows
Incline
Abs
2 hrs Hapkido Class
Recovery: Contrast Shower
Feel pretty good, my endurance cycle is working well up to this point. Hip is feeling a lot better since i pulled it.
7/29
Run: Hills ~40 min (forgot to hit watch)
Lower body weights:
hang cleans 43
full squats 23 (knee feeling stiff, stopped early)
ham curls 36 -don’t flame me about doing these, they are good for preventing injuries relating to kicking (martial arts)
pike raises 36
back extensions 3*10 w/weight
1/2 hour Kicking drills
Recovery: contrast shower and elevation
Feeling ok today. Left knee is a little stiff from distance runs last weekend, so i went light on the squats and reduce my martial arts workout to light kicking drills. If it doesn’t loosen up tonight, i am probably going to do a pool workout.
Background: Part one
I am a mid-distance (400/800) runner who also does martial arts (hapkido). This summer, like most, i am doing primarily a general endurance phase, mostly because it is my brother’s senior year of HS XC. This essentually means that i do about one speed workout a week or so for maintainence. More on plans later…
7/30
Run: 40 min
Weights:
Incline 35
dips 310
pullups 310
rows 35
Abs
2 hrs Hakido
Background continued:
During the summer, i usually run more miles and a few 5ks for endurance. The reasonning behind this is that i live at 7,500 ft above sea level in the mountains(i go to school at sea level). I figure that it is best to get some good trail miles as a base for my endurance during the school year…to be continued
7/31
Run: 30 min (good old canyon hill thrash)
Weights:
Split Snatch 32
Full Squats 33
?1/2 hr drills (martial arts)
Today was short because i had to do everything during lunch time (work is hectic). I might get some martial arts work in, but it would probably only about .5 hr of combo drills.
I am planning on helping with an aid station for a ~100 miler (Nolans 14) and grabbing three 14ers (mountains over 14,000 ft) and then running a 5k at Alamosa CO. That 5k will be the peak of this general endurance phase. After that i am going to do more distance-esque workouts and start doing speed work again. My general endurance phase will probably end around early Sept. Then i will start doing more sprint/mid-distance work.
8/1
Speed Day!!!
3*100
Speed Martial Arts drills
Abs circuit
First bit o speed feels great
8/2
20 min run (to track)
Tempo 200s
20 min run (from track)
Feel a little sluggish from the speed yesterday, but the tempo stuff cleared it up. Took my dog (border collie) up to do tempo, he should probably be helping me at my speed work. He just burned me hard.
8/3 rest/recovery
8/4
4*3 depth jumps
38 pullups
28 cuban press
2*10 dips
Abs
Striking drills
Knee felt a little stiff today, so i took out the sprinting and reduced my weights volume. I think that i am going to race a 5k on Sat and climb the Crestones this weekend, as my aid station is cancelled.
Speed is feeling really good.
8/5
Tempo
4400 @ 5k speed
4300 @ 5k speed
100m high knees
.5 hour kicking drills
Today i was thinking that i would get in some 5k race speed training before saturday and get some tempo work. I am assuming that my 5k pace is within the tempo speed requirement.
THe last drill was an experiment with the strength endurance stuff that charlie reccomended in a 400m thread. I wanted to see how it felt before i consider incorporating it into my program later in the year.
One thing i have noticed is that my quads are used more in martial arts than in sprinting. This might mean that need to work more of the hamstring dominants kicks (namely hook) or i need to do less quad stuff in the weight room.
Other than that, recovery is great, got a massage and it cleaned everything out.
8/6
2 hrs hapkido (speed intensive)
recovery
Felt burned out after presenting at a symposium, so i kept work down to a min and got a massage. Presenting research is a stressful experience.
8/7
Tempo/5k intervals
3*400 @5k speed
recovery methods
Decided to do some light intervals before my 5k on Sat. Still felt burned out from the last day of the symposium (today).
Plan for the next few days: After the 5k on sat, i think i am going to grab a few mountains in Colorado for a vacation then i will start doing some speed work and return to weights
8/8 day before race:
25 min run
strides @ 5k pace+
Recovery
8/9 (posted in advance)
5k race:High Altitude Challenge in Alamosa, CO
8/10 climbing Crestone Peak, maybe Crestone Needle if time
8/11 climbing Humbolt Peak
8/12 attempt to recover 
8/13
running, some 50s to see where my speed it at
2 hrs hapikdo
3*2min full sparring
Feel pretty good, the endurance cycle did its trick. i think i will be ready for speed on Mon.
8/14 got talked into swimming 400m for a triathelon relay…i couldn’t say no to my dad.
So pool work:
250 freestyle
250 breast
400 breast
250 free
1100 breast
8/15 light martial arts stuff (couldn’t get to the pool).
8/16 the 400m itself
The swim didn’t feel great, but i managed. I did manage to pass 4 people running from the bike area to the pool . Got a great massage, might have found a therapist for when i am home. Have to look into it.
8/17 Rest Rest Rest
Because on the 18th there is speed time!
8/18 Speed!!!
3100
350 (flying start)
1.5 hours Hakido
Speed felt good, despite the fact that i had to run on cynder. The only cool thing about cynder is that i could see my footfalls! So i grabbed a ruler and got some nice data about my accelleration phase. Didn’t take times for the intervals because i don’t want to stress about them.
Class was fine, still mostly technique work now. Still got some got speed striking drills in.
Didn’t lift weights, as i had a lunch meeting. Will do legs tomorrow. In other news, i found a oly lifting coach who is happy to help me improve my form! Maybe now i will get my power clean to be somewhat more than my snatch!!
Ok, i am sorry in advance if this reproduces my training journal again.
8/19 30 min run
abs
1hr form drills
8/20 33 power clean
22 squat
3*8 back ext
5*60sec Rollerblading (for speed)
Got my rollerblades in the mail yesterday and damn their fast. So i thought i would try some intervals to see their potential. I will never go back to non-racing blades.
8/21 Dips 310
Pullups 310
Rows 2*8
Abs
30 min run
Felt tired today. THe heat has been bad during lunchtime. Might still do some martial arts stuff when i get home today.
8/22
Hill tempo 4*60s then 20 min run
1 hr MA stuff (striking drills)
8/23
Ski hill run: ~7 miles ~2000 ft climb
This is an anual event that my HS XC team does every year involving running from our HS to the top of our local ski hill. I took it easy going up and made it in a bit over an hour.
8/24
rest
Feeling pretty good. Speed tomorrow will be nice.
8/25 Speed
10*~50m up slight hill
2 hrs Hapkido
Speed felt really great today. Didn’t have time to go to the track, so i found a small incline hill to do 50s on. Fulling recovered from the weekends shinanigans…
8/26
Hill tempo: 70 sec, 70 sec, 80 sec, 70 sec, 60 sec (jog back b/w eacH)
Weights:
36 Push Press
310 Pullups
Abs
.5 hours forms work
Recovering well. Felt like doing my tempo in a scenic enviroment while i still can (before i go back to school). Will do better weights tomorrow and some SE.
8/29
Weights:
34 Power Clean
35 R. leg press
2*8 back ext
2 hrs Hapkido
Felt rather stiff today, so i canned my SE and sparring and decided to cut weights short. Got a massage and everything feels better. I bet that tempo tomorrow will feel great.
Starting to plan my training schedule for when school starts, i will post my ideas soon. I should have much more time to train then, in comparison to working full time.
Also, i haven’t received any responses to my journal yet :(. I know my previous weeks of pseudo-distance training is boring stuff for a sprinter, but at least tell me what i need to add to make this more useful. Any advice is much appreciated.
8/28
Hill tempo!
5*90sec
Weights:
Pullups 210
Jerk 25
Abs
Some martial arts stuff later today…~1hr
Felt pretty good today, despite the storm outside (it is good the monsoons are in full swing). All of the intervals felt easy, i might need to add more volume next time. The plan for the rest of the week is to do speed or martial arts speed on Friday, rest Saturday, Climb a 14er (mountain about 14000 ft) on Sunday, and do tempo or Speed Monday if all is well…
8/29 2hrs Martial Arts drills (speed emphasis)
Abs
8/30 rest
8/31 Hiking, the last time i use an ultra-marathoner’s route…
8/32 1.5 hours Hapkido
Abs
All in All, a great weekend despite a crazy climb and nearly getting struck by lightning again. I am recovering pretty well from the hike, so i will do tempo tomorrow then probably speed on Wednesday.
8/30 Uphill Tempo 390sec
Weights: Jerks 24
Pullups 210
Abs
Later today: Rollerblading 3-590sec
.5 hour hand tech drills
Felt pretty good depite the hike this weekend. Tempo felt fast, but the tempurature outside was a little too hot for me, so i am adding some rollerblading tempo after i get off work. I have only a few weeks left before i go back to school, so i am starting to finalize my plans for fall quarter training and working on the rest of my yearly plan.
I am thinking about doing my speed work based on time rather than distance for a few workouts to see if it works better. Has anyone tried this? In the past, i have used it when i am away from a measured track, but i think it might have some use elsewhere in my program.