5/20 Active rest
Hmm, it seems like i have a trend going about not getting enough sleep on Wednesday nights. Oh well, i should be able to get to bed on time next week. It was a good thing i slept in though. That extra sleep felt good. Might still do something small like a bodyweight circuit to get the blood flowing. At least tomorrow i will get to spar again…with the stresses of this week i will need it.
5/21 Sparring!
warmup
10*2min rounds with the last 3 working on specific skills
5*kicking sprints
Snatch deads 26
GHR 28
abs
Today felt great, it was nice to burn off some stress by sparring. It seems that unlike sprinting, i can push myself as hard as i want with out tightening up or losing form (except that last round 
). Anyways, SpE or SE1 tomorrow. Happy Sun God peoples!
5/22 Hapkido Recap
3*10 sit jumps
Practice Test
(Reviewed all curiculum)
3kicking sprints
1Xm sprint (didn’t know distance)
x20 abs/bw circuit (including pullups and dips)
Since my test was moved up, i decided to do a test run in order to check for specific things to work on. THis took awhile, as hapkido has a lot of technique sets (including weapons). All in all, everything looked good, so i just need to make sure the wiring is still fresh…
5/23 Active rest
Man my serratus is sore!
5/24 Sp End
Bike warmup
dynamic flex
A drills
3*warmup 60s
5*100 (unknown,12.2sec,unknown,unknown,13.1sec)
squats 3/2/x (x == miss)
GHR 2*8
abs
hapkido stuff
Today felt like i started well, but i died fast. My serratus is still sore (have no clue how that happened) and i think i had way too much drop off. I only have a few of my times because my partner and i were taking turns timing intervals during our rests. However, i felt like i wasn’t really going as fast on the last two. Squats (Full ROM) were the same way. 3 good full reps at 195lbs, 2 good at 205lbs and nil at 225 (i crashed right above parallel and i felt i was leaning foward way too much). GHR’s were so so and abs were as usual. I think for the last few weeks before my test/meet i will taper the weights volume and slowly reduce the sprinting volume while keeping intensities high. Then after my test, i will increase the volume slightly for one week then do a 7 day taper for my meet.
5/25 Tempo
6x bike tempo
3100 running tempo
bench 25
Dips 310
Pullups 310
Rows 36
abs and medballs
Today felt weird. The tempo felt like crap and felt like it wasn’t helping me recover. However, once i got to dips in the weightroom, it felt like my legs were feeling better. Has anyone had this delayed tempo effect before? Usually for me i feel better right after tempo, not a bit later.
5/26 SE2
bike warmup
dynamic flex
As and stepover drills
2*50m Strides
1*500 (12.3,unknown,~13, rest unknown)
squats 3/2/2 @185/195/205
GHR 2*8
abs
Well, today felt great. All of my stress melted in that 500. Unfortunately my partner screwed up timing it (hit the stop button instead of the lap button twice), so i only have the 1st and 3rd 100 splits. However, according to her, my 400 portion improved greatly. This time, i had her push me on the 300-400 section and it really helped. However, this made my 400-500 section really really painful.
In the weightroom, squats felt surprisingly good. The weights that i was struggling against just felt easy today (despite the SE). I think that the reason for this was that my back was held tighter today because that is what felt harder to do as the weight moved up. I think that maybe some weakness work on my lower back might be useful at this point, if it doesn’t interfer with anything else. Any thoughts on weakness work?
5/27 Tempo
7*~30s bike
4*100m run
Bench 23
Dips 310
Pullups 310
Rows 25
Legs felt stiff after yesterday, but i think that tempo today cleaned them out. Right wrist is giving me some trouble with bench…
5/28 Max V
bike warmup
dynamic flex
form drillls etc.
2*60 warmup starts
2flying 30s
2flying 45s
1*flying 50
deadlift 32 @315lbs
GHR 25
abs
Today felt pretty good, especially towards the last intervals. Relaxation is getting better. GHR are starting to feel really easy. I might start adding weight next cycle…
The real performer was my training partner today. Her form was just perfect, especially out of the start (she was doing SpEnd today due to missing tomorow).
All in all, a good workout for both of us, with nice and high Reynolds numbers
5/29 Tempo
4 X (200, rest,200,rest 200)
or 12*200 up slight hill
Bw excercises (pushup,pullups, dips etc)
abs
2 hr hapkido
Altitude was kicking my butt (at gf’s grandparent’s house), but felt nice to clean my legs out after my MaxV yesterday.
5/30 SpEnd
5*~150 mixed terrain
1 hr hapkido
abs
man this was fun. Took a trail around the lake and went for 150-ish intervals at top speed with sufficient rest. Despite a few scary incidences, this felt great.
5/31 Active rest
all in all, a good week. The plan is to crank this next week and use the week after (finals week) as a mini-taper for my hapkido test. Then, i will step it up the week after, then do my final taper for the meet itself.
6/1
Bench x
dips 310
pullups 310
row 3*5
1 hr hapkido
Something felt odd in my right wrist today. It just couldn’t support the weight for benching. Dips,pullups and rows were fine. I don’t remember hurting it specifically, so i assume that it must be overuse. It seems like a certain method of compression bothers it. Any tension is completely ok. I have a funny feeling that this could be from biking…has anyone had this problem?
6/2 SE2
warmup stuff…
1*500 total:1:14.7
each 100: (12.22,13.89,14.46,17.08,17.05)
squats 2@185,2@205,x@215
abs
1 hr hapkido
Ok, todat felt good due to stress, but my partner didn’t run alongside any part of the intervals. It appears to me that i really lose focus after 335m. I don’t really feel tired at this point, but that i am able to speed up, but can’t. I am pretty sure (from previous times) that i am getting faster over the first part and that i am able to go faster on one of those last hundreds. Man, i hate stress and finals week…
6/3 Tempo
bike + 3*100
Bench 3@185, 2@205
dips 310
pullups 310
Rows 2*5
abs
hapkido drillls
Well, today felt good just because my wrist healed up so i can bench again. Otherwise, i feel that my recovery is getting worse due to stresses. In this case, the current plan seems pretty good.
6/4 time trial
warmup
1*100m standing start (12.00s)
deads 1*2 @ 315
abs
1 hr hapkido
Well, i decided to tt today because i have the last french composition that i will ever have to do today. Donc, j’ai pense’ que cette jour serais facile. Maintenant, ma semaine de finales a commence’
6/5 Tempo
4Bweight circuit (3100 with sets of 10 of dips,pullups,abs)
hapkido stuff
Need to be brief, and get back to studying.
6/7 SPend
warmup
100,120,140,160 (decent recovery)
squats 3/2/1 @185/195/205
jerks 15
claps pullups 110
abs
1 hr hapkido
Workout went well. Now back to studying…
6/8-11 Studying and moving boxes
6/12 Hapkido Test
6/13 Active Rest
6/14 SE (last before meet)
block starts
1*500
Don’t have time, so descriptions are coming…
6/16 Tempo + BW circuit
OK. Since i have time now, i can discuss last week and give more info. First, finals went great as far as academics go, but bad as far as training goes (an unfortunate, but necessary event). Anyway, the only thing i could do during finals week was practice hapkido and carry boxes to my new apartment at school. So one could say i got tempo for this week :).
My hapkido test went with flying colors despite a lot of driving to get there and some political issues (we are in a small org). Now i have finally go my 1st Dan in Hapkido (i have a 2nd in TKD).
On monday i did my first workout at home altitude (7,500’) and it hurt. i ran the 500 in about 1:15 (~13,~13,~14,~17,~18). I took it easy to prevent from completely dying due to my lack of acclimation, but i still felt like crap for 2 hours later. One other thing of note, on the track there was this elite 100m para-athelete (whose left lower leg was amputated) who was flying. It was one of the most inspirational things i have ever seen. Anyways, because this guy will be running the meet this saturday, i will run the 100m as well (and get smoked ) as well as the 400m. It looks like there will be good comp in the sprints this saturday, and i hope that this will help me have some good PR’s.
Here is my plan for the rest of the week:
Wed : Speed or SpeedEnd / last Leg weights
THur: Tempo and a few easy starts
Fri: Warmup and strides
Saturday: Meet 400m and 100m
6/16 MaxV and weights
warmup
3 practice starts (to 30m)
5* flying 30s
squats 3@185/3@205/2@225/1@235
Natural GHR (no bench at my work gym)
one-leg back extensions 1*8
1 hr hapkido (striking and teaching)
Today went pretty well and was a bit surprising. Track session felt good, but was uneventfull. But at my last weight workout before my meet this Saturday, i was wow’ed. Maybe it was the karma of my old gym, but squats were great. i usually can’t get 225 for a single consistantly, but today it felt light so i added more and it went up fast as well. It looks like that this taper is working very nicely. I can’t wait to run on Sat.
ok, my last few entries have the dates screwed up, oh well…
Anyways, followed the taper as planned MEET RESULTS: 100m 12.1, 400m ~55.4 (friends watch, official will be in the paper tomorrow). All in all, i had a great time. It was rather hot and a little windy, but a great day.
The 100 was fun, but scary. I was lined up against some really buff guys, i probably was the lightest there at 160, but i was able to stay with them. They still beat me, but not as bad as they probably could.
The 400 was perfect. Won my heat (possibly overal, but i won’t know till tomorrow) and i didn’t nearly pass out like i did last year at this meet. (the meet is at 7500’ and was only home for a week). The time was a little slower than i would have hoped, but i don’t care. It was fun. This taper i am definately keeping…
So thus ends my training year. The plan is for now to go back to the basics with Track, put a little more emphasis on hapkido training, and go on a preventative search of tight muscles and/or out of balanced muscles. All the while, analysing last year. Anyone have any comments on stuff i should change and/or stuff i should keep?
6/21
Military press 35 @ 125
Pullups 310
abs
1 hr hapkido (forms)
6/22
Squats 3@185/32@205 (missing the last rep of the last set)
natural GHR 24
one-leg back extensions 28 @bw+25
leg raises 25
abs
.5 hr hapkido (sword)
Just getting back into the swing of things with some small leg workouts and concentrating on martial arts for a bit. I will probably start sprinting again either next week or the week after. Still working on analysis of the last year…if anyone has any comments.