Overall not a bad session considering I had a meet a couple days ago, the overall execution could have been better but I was sprinting on a track I normally don’t use and really don’t care much for. The MB throws were awesome and have been this way for the last couple weeks. The plan is to get 2 weeks of solid training in before the June 30 meet, if the weather allows me the rest of the week will look like this:
Wed: Tempo 150’s (track)
Thur: rest
Fri: Acc+SE
Sat-Sun: rest
Overall not a bad training session the 120 was probably my best sprint today. Lifting also went well, I’m going to put in some major work on the squat this offseason esp in GPP, the 2x4 was easy but 4 reps felt like 8-10.
Tue:
Warmup C
2x30 3pt
3xflys 40-20
2x60 3pt
Pc 4x2x185
Bp+pullups 3x4x225+3x10
The workout started out kinda slow because my legs felt stiff, once I got to the fly’s things started to pickup and top speed felt good. I had to perform the workout at 9:00am so that could have played a role with the workout starting out slow. Not sure about the rest of the week, I will continue to monitor the weather and see how things play out.
PM training session:
Performed about 50mins of general strength exercises/movements.
Wed: off/Lats were sore from all the pullups and general strength movements.
Thur:
Warm-up W
6x150 3min rest 21-22
Overall good session, I had to run the 150’s into a strong headwind. Friday will be a rest day follow by a big SE session on Saturday (10 days out from next race).
The weather was nice today high 80’s-low 90’s with a slight head wind. The workout today was probably the toughest I have done in a very long time. The starts and 80-100-120 felt great, and the 150 I didn’t give much effort so my training partner beat me at the very end. After completing this workout I can see why Charlie used very long breaks, I took 8-12mins for most of the runs I probably should have taken 12-25mins but my training partner didn’t have time for a 3hr training session. After such a death session, I didn’t have much in the tank for the weights so I decided to drop hang cleans and bench press.
The plan for the upcoming week:
Sun: rest
Mon: submax SE
Tue: tempo
Thur: submax SE
Fri: tempo
Sat-Sun: rest
Mon: warm-up+starts
Tue: RACE
Tue:
Warm-up C
2x30 3pt
1x150 95%
pc 3x2x185
sq 2x1x345
bp/lat pd fr 3x225 3x245 2x275 + 3x8
Overall a very good training session!! At work yesterday I felt a weird pain in the bottom of my foot, I didn’t have any pain while running or lifting but will cont to ice. I have no clue what’s going on with my foot, the next 24hrs should give me an idea… On a positive note the quad is starting to feel great!
Thur:
Warm-up Z
2x30 3pt
1x80 3pt 95%
hang cleans 3x2x185
bench 3x225, 3x275
seated row 1x10
Overall good session the 30’s felt great, I hit another gear at 20-25m! The 80m sprint I came out hard but took a little steam off the run because my left hammy didn’t feel great. Friday will be easy tempo runs on grass probably out to a 100m, Sat/Sun rest/Easy warm-up and maybe starts on Monday… Since my quad is feeling better my ROM has gotten better, the sprinting action this morning felt effortless.
For some reason since last Saturday I have been getting winded in my workouts. The tempo workout was a lot tougher then it should have been, I think the problem my be lost of general fitness from only training 3 days per week and not racing every weekend.
Sat: Horrible day because I found out my meet is cancel. The dumb ass meet director didn’t post the meet information in time so they are afraid that no one will show up.
Sun: rest
Mon:
Warm-up C
2x30 3pt
3x flys 40-20
1x80 3pt
pc 4x2x185
bp: 155x5/185x3/225x1/245x1/275x1/295x1/315x1
Ham row 3x8
I am not surprise that today was a great training session and proves to me that CFTS 10 day taper program works. I felt very fast on the flying sprints and the execution felt great.
Tue:
Warm-up W
5x200 30/4min rest
I was surprise how easy this training session was today, I ran the first 100m into a big headwind but still manage to get 28-30sec on all runs. I guess my general fitness isn’t as bad as I thought it was.
It’s good that the meet was cancel today because the weather was shitty high 50’s - low 60’s, cloudy/windy.
I have three meets reminding to this season tentative dates July 16,30 and August 6, the goal is to increase training volume over the next month or so and repeat CFTS 10 day taper program for August 6.
Overall good workout and another general fitness session in the books.
I received some good news this morning, I got the dates for the summer meets and I will have 4 meets reminding with a week off before the last meet which is great because it will allow me to apply the 10 taper program again with success.
Thur:
Warm-up Z
2x30 3pt
1x120
hc 4x2x185
sq 2x2x345
bp+pullups 3x245 2x275+2x10
I wasn’t going to train today because I have been under a lot of stress the last 24hrs so I decided to hit the track and relieve some stress instead of sitting around pissed off. I had plan to do 2x120 but decided to only do one after my calf started to cramp also I dropped a couple sets on the bench press to account for my high stress levels.
The plan was to do tempo tomorrow but I will rest instead, leading up to my next race the schedule should look something like this:
Tough general fitness session today, the runs were faster then last week so I decided to give myself more rest. For some odd reason my hamstring were on fire today by the second rep, it felt like I was doing 3x50 on leg curls. The 400m race should be fun on Thursday!!!
