Friday:
800m jog
Static Stretch
Seagrave (Prisoner squats, highland fling, front lunge, side lunge, speed skaters)
Sprint drills 3x3
throws/stadium runs 4x(x5 throws/x1 stadium runs)
3x150 3mins walk
Very cold training session today, temps were mid 30’s with wind chill of mid 20’s - 20mph winds. The 150’s were in the 19sec range slightly faster then pace. Weights later tonight!!!
hs 5x2x135 30sec rest
dimel dl 2x15x135
lunge jumps 2x(5x25lb rest 45 5x15lb)
sp bp 6x3x50
abs x100
Shit I would have to stay indoors for that. too cold for me
No choice, most schools were on spring break. Wasn’t that bad since it was 45-60mins session.
so how was your race?
10.68/21.3.
good shit. did you tape?
What place you get
LOL, just joking man!!! I race next Sat, tsu relays was this weekend.
figured u was. ima hit one more meet than train for 2-3 weeks.
Give me good weather I may go 10.7 next week, even with all this volume…
i enjoy your logs. good luck.
Thanks Drew.
Wk 5:
Mar 22
Monday:
800m jog
Static Stretch
Seagrave (Prisoner squats, highland fling, front lunge, side lunge, speed skaters)
Sprint drills 3x3
mb throws x20
3-2-3 7mins rest
Weights later tonite…
hc 4x3x65-75-75-75%
dj 2x5
sq 2x3x315 (fast)
1a: bp 3x3x250 (fast)
1b: pullups 3x8
1c: erect bend 3x10
Tuesday:
800m jog
Static Stretch
Seagrave (Prisoner squats, highland fling, front lunge, side lunge, speed skaters)
Sprint drills 3x3
2x100 accels @90%
2x55-50-45-40 (3mins rest) (5mins set rest)
All starts from a 3pt stance.
Wednesday:
800m jog
Static Stretch
Seagrave (Prisoner squats, highland fling, front lunge, side lunge, speed skaters)
Sprint drills 3x3
3x60 accels
4x200 6mins walk
2x2x30m sled pulls
hs 4x2x135
dimel dl 2x15x135
lunge jumps 2(5x25 rest 45 5x15)
sp bp 5x3x50
abs x100
Lot tougher then what it look like on paper.
I’m hoping to race this Saturday if I can make my standby flight. The plan is to compete in the 100/200, not expecting much since I’m in a heavy volume phase and the track isn’t known to be a fast surface.
good luck.
Just relax n let it happen.
Sometimes, when ur in heavy training like this, i might set more realistic goals, such as:
10.9 but with a focus on being crazy smooth, relaxed and tech perfect, esp if ur under pressure, just so u can learn 2 run proper in those conditions. That gives u the confidence later when u have a 3day taper n ur going for it to pull out a good time.
Ie, sometimes a ‘easy’ 10.9 is better than a ‘hard’ 10.8. - when ur under high training load that is.
Remember, this dont apply for Tapered races.
Thanks bro, that’s the goal I think I will run a better 200 then 100 for this first meet. Off to the airport, pray that I get on the flight!!
Wasn’t able to get on the flight, will try again on Thursday.