Well? results
lol yessss. this album is key. too bad i suck too much right now for it to get me below girl times. in fact, this youtube clip is sped up a bit so 50 sounds more like a girl…
Not a good day, felt decent in prelims but felt like shit in finals. My legs were tired and calves started to cramp. Either way I am running near PR level in Dec, I will have another 3 week intensive training block before opening my indoor season on Jan 9 @ UM.
Join the club with the girl times.
You’ll bounce back, these are nothing but practice runs. The real stuff comes jan and feb.
Yeh, I think I went to hard this week. CF is right my body doesn’t handle the neural workouts anymore.
I did the same for my first comp. Its ok though. Competition period will allow for lots of recovery to take place.
So what were the times? What did you do this week that tired you out?
Mon: 5x200 28-33sec (Previous week 10x100)
Tue: Went little harder on the 60’s
Thur: 3x20/throws (I learned this past spring that my body don’t handle these sessions well). CF said that the more advance you get your body can maintain a stimulus much longer.
Prelims/Finals 7.03
BTW, I said I felt good in prelims but didn’t run a technical sound race and in finals I had nothing in the tank.
Yea I probably would have done the trows on tues after the 60s and maybe did a few short starts on thurs. But 7.03 and bad, change a step or two and its 6.9.
I am not worry at all, I will hit my goal time this year. If I stay injury free I will run at least 6.8.
Week 9: (MS block # 3 of week 2)
Mon: 420
Warmup C
2x30 sled (lighter sled pulls)
2x30 blk
3xflys 40-20
2x60 40m/blk
hurdle hops 5x5
zino x3
400 jog/walk
MB core x100
hc/dj x3 3x3
sq/rocket jump x3 3x3x80% of 3rm
hyper complex/cont bj x5 3x10
bike/stretch
I decided to split the weights into lower/upper over these next 3 weeks because I don’t want to have 3-4 days of no high intensity work.
Week 9: Mon-Tue-Wed-Fri
Week 10-11: Mon-Tue-Wed-Thur
Tue: 900
Warmup A
1x300 3min rest
2x150 2min rest
3x100 1min rest
400 walk/jog
ab circuit x20sec
planks x30sec
bp brx10 55x3 65x3 75x3 85x3
1a: t bar row 3x8
1b: rear delts 3x10
bic/tri 3x10
bike/stretch
Wed: 320
Warmup W
2x40 3pt
3x80 standing/4mins
skip series
A’s 4x30
200 jog
MB core x100
pc/dj x3 3x3
sq/rocket jump x3 3x3x70% of 3rm
rdl/1 leg bj x8 3x5
bike/stretch
Skip series:
STJ x3
VJ x3
3 step VJ x3
1 leg jump x3
Hurdle hops x5
Waiting…
Huh? wtf…
After doing jack shit for about 12 days I need a little GPP:
Wk 1 - GPP:
Tuesday:
5min tread jog
Static Stretch
Seagrave (Prisoner squats, highland fling, front lunge, side lunge, speed skaters)
Sprint drills 3x3
bp 55x5/62.5x5/70x5/77.5x5/85x5
pullups 3x10
db sh press 3x10
GPP 3rds
Bike tempo: 2x10x45on/15off level 1-5/120+rpm
Couple hrs after the training session I got some ART and it went really wel. The plan for this week was to do all work on the bike or treadmill but after the therapy session he wants me to return to the track Wednesday morning. Overall the hamstring was good, but I had some tightness in my upper hamstring/glute area and the glutes wasn’t firing properly.
After reconfirming what I thought, I need to decide if I want to continue with my outdoor season or cash it in and move on to bigger and better things.
When I saw Chris yesterday I was at a 10 after the treatment session I was about 2-3, gonna give it until early next week to see how things go and if I need to go in for another session. The track club I joined does a good mix of tempo and low vol speed should help keep me healthy.
Damn, I so want to finish my next two indoor meets and get down into mid 6.8’s!!!
Wed:
800m jog
Static Stretch
Seagrave (Prisoner squats, highland fling, front lunge, side lunge, speed skaters)
Sprint drills 3x3
3x60 accels
2x300 5min rest/7 btw sets
4x200 3min rest
Gotta hit the weights tonight around 7ish…
pc 6x2 range from 185-245
sq 55x5/62.5x5/70x5/77.5x5/85x5
box jump 3x5
gh/erect bends 3x10xbw-10-10
bike 5mins
First lower body session will be a lighter clean day and heavier squat. Overall not a bad session, haven’t really power clean with a decent weight in over a year.
Thur:
800m jog
Static Stretch
Seagrave (Prisoner squats, highland fling, front lunge, side lunge, speed skaters)
Sprint drills 3x3
3x60 accels
6x40x25lbs sled pulls rest 2mins
pause db ip 3x6
bar rows 3x10
cg bp+ham curls 2x10