RJ's Log: Slow White Boy

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281

bevolution!
April 1, 2009
Macrocycle 20 - Sprint Block
Auxiliary Training: Lower Body
Rate/Duration An-2[/b]

Current Condition:
I feel great. My weight is a little high after I pigged out yesterday, but my waist is holding steady. Everything’s cool.

Warmup:
Some RW drills

Some light plyos

Light Build Ups

Workout: Rotation Style
2-Pt Hill Runs (on asphalt in XC flats, ~10-12% grade)
2 x ~100M @ 100%, 360 sec. rest
Times of: 14.6h, 14.2h

RFI PF Hops
2 x 30 reps, no rest

OI HF Abs
2 x 15 @ BW, 360 sec. rest

(out of rotation)

ISO SL OI Abs (left)
2 x 25 reps @ BW, 120 sec. rest

ISO SL OI Abs (right)
2 x 25 reps @ BW, 120 sec. rest

ISO Single-Leg DL (left leg)
1 x 20 seconds @ 157 lbs, 180 sec. rest

ISO Single-Leg DL (right leg)
1 x 20 seconds @ 157 lbs, 120 sec. rest

REA SLDL
1 x 10 reps @ 157 lbs, 120 sec. rest

Cooldown:
Some light plyo exercises and some general stretching

Notes:
Well, the roads were clear enough to do hill sprints, but I don’t know if they will be on Friday. It just started to snow as I got out there to run and the wind was whipping in my face the whole time. I feel good about the sprints though. I felt strong, powerful, and fluid during my warmup runs and can’t wait to let it loose on the track soon.

I have to say, the hills really burned up my glutes. I managed a good pace the whole way through and didn’t notice any dying off. Breathing in the below freezing air wasn’t easy on my lungs, but what are you going to do?

I called it quits early because I’m not going to get a lot of sleep tonight and I didn’t want to push it too hard. This was reflected in the weight volumes as well. I cut most of the volume. I feel good though, and am sure I’ll be ready to go again by Friday, low on sleep or not.

282

bevolution!
April 3, 2009
Macrocycle 20 - Sprint Block
Lower Body
Rate An-2[/b]

Current Condition:
I’m feeling really good. I got plenty of rest last night, and even though my weight is up a bit, I’m feeling light and powerful.

Warmup:
Some RW drills

Intense RFI drills

Some light plyos

Light Build Ups

Workout: Rotation Style
2-Pt Hill Runs (on asphalt in XC flats, ~10-12% grade)
1 x ~100M @ 100%, N/A sec. rest
Times of: 13.9h (.3 second PR)

Cooldown:
Some light plyo exercises and some general stretching

Some bodyweight ISOs

Notes:
Even though I was feeling great and managed a PR, the hill sprint absolutely torched my rectus femori. I’ve been hammering them without a break for weeks now and so I figure it’s about time it caught up to me. I could’ve gone on, but didn’t want to press it. If everything’s 100%, I’ll be back Monday, if not, I’ll hold on until Wednesday to train again. In the mean time, I’ll be doing plenty of unloaded ISOs and ballistic stretching.

Despite being unable to finish, I’m happy with the way things went today.

283

Eh, I felt too lazy and so went back and did a set of ISO SL DLs @ 160 lbs and then did a few sets of chin ups with a 45 lb plate.

284

bevolution!
April 6, 2009
Macrocycle 20 - Sprint Block
Lower Body
Rate/Duration An-2[/b]

Current Condition:
After knocking down the volume last session my RFs are feeling 100 times better. Everything else is fresh and ready to go.

Warmup:
Some RW drills

Some light plyos

RFI Drills

Light Build Ups

Workout: Rotation Style
A1) 2-Pt Hill Runs (on asphalt in XC flats, ~10-12% grade)
2 x ~100M @ 100%, 360 sec. rest
Times of: 13.9h, 13.5h (.4 second PR)

A2) RFI PF Hops
2 x 40 reps, no rest

A3) OI HF Abs
2 x 25 @ BW, 360 sec. rest

B1) OI SL HF Abs (left)
2 x 25 reps @ BW, 120 sec. rest

B2) OI SL HF Abs (right)
2 x 25 reps @ BW, 120 sec. rest

B3) ISO Single-Leg DL (left leg)
2 x 20 seconds @ 162 lbs, 180 sec. rest

B4) ISO Single-Leg DL (right leg)
2 x 20 seconds @ 162 lbs, 120 sec. rest

Cooldown:
Some light plyo exercises and some general stretching

Notes:
Thought it’s still cold out, it looks like Spring is finally starting to come around. It couldn’t have been out of the low to mid 30s (farenheit), but the sun was shining and it felt nice outside. There was still a headwind on my hill sprints, but there probably always will be due to the geography of the area (in a mountain valley).

To complement the lovely conditions, I managed another PR on the hill sprints. The first run at 13.9 was easy enough, but I really pushed for it on the second run and was very happy with my time. I’d like to get to 12.75 or so before the season arrives.

In the weight room, everything went well. The second set of ISO DLs were a little rough, but they still went down without too much difficulty.

Everything’s looking great and going well. I can’t wait until the snow melts off the tracks.

285

RJ or Tam,
My coach told me that I have “closed legs” when I sprint and tells me to open them up. How can I do this?

286

I don’t know what he means by that. I’ve heard open legs referring to externally rotated femurs, but that’s a bad thing. Maybe you’re chopping your stride short. That could be what he means.

As for how to correct it, chopping one’s stride short is usually because you’re not strong enough to open up and stride out fully. Lunges, RDLs, GMs, and ab work will go a long way to fix it. But it will take time. And I personally prefer isometric lifts (yielding ISOs, not overcoming ISOs).

287

Why do you prefer ISOs to normal lifting?

288

Well, research shows that ISOs result in different morphological adaptations than does regular lifting. In short, ISOs better prepare the muscle to absorb force with little movement (as seen during ground contact in sprinting) when compared to traditional dynamic lifting.

Beyond that, they seem to cause less fatigue and make sure you’re always using proper form.

289

Yep thats what he meant…short steps…short strides…Idk how the hell to lengthen my strides if I already do those workouts :confused:

290

Stretching perhaps??

291

It has nothing to do with flexibility. You’re just not strong enough to open up and really run. Your body is protecting itself by stifling your stride. If you were to open up and really sprint, you’d likely injure yourself.

No way around it except to get stronger and more powerful. Focus on the stretch range of movements (where the working muscle is the longest). It’ll help.

292

bevolution!
April 8, 2009
Macrocycle 20 - Sprint Block
Lower Body
Rate/Duration An-2[/b]

Current Condition:
My right glute is still a little sore. No running today because I don’t want to stress it. I got plenty of sleep though, and am feeling great.

Warmup:
Some RW drills

Some light plyos

8 set of An-2 RFI drills

Workout: Rotation Style
OI SL HF Abs (left)
2 x 25 reps @ BW, 120 sec. rest

OI SL HF Abs (right)
2 x 25 reps @ BW, 120 sec. rest

ISO Single-Leg DL (left leg)
1 x 20 seconds @ 165 lbs, 180 sec. rest

ISO Single-Leg DL (right leg)
1 x 20 seconds @ 165 lbs, 120 sec. rest

REA SLDLs
1 x 5 reps @ 165 lbs, 120 sec. rest

Cooldown:
Some light plyo exercises and some general stretching

Notes:
Today’s session went well. I felt strong all around and everything went according to plan. The lifts stressed my right glute, but it felt better after I cooled down.

I’ll train again Friday and will try to make it to the indoor track on Monday.

293

bevolution!
April 10, 2009
Macrocycle 20 - Sprint Block
Lower Body
Rate An-2[/b]

Current Condition:
I definitely pulled a deep external hip rotator the other day, but it’s better now. It doesn’t hurt, but I can still feel it. As such, I’m watching what I’m doing today.

Warmup:
Some RW drills

Some light plyos

RFI Drills

Workout: Rotation Style
I did 15 sets of An-2 RFI drills

Cooldown:
Some light plyo exercises and some general stretching

Notes:
In the interest of letting my hip heal up, I didn’t lift any weights, do any sprinting, or hit any heavy plyos today. I did, however, really hammer a bunch of An-2 RFI work and if felt great. If I can keep up the An-2 work (which is getting easier with each passing session) I may be able to put up fairly respectable 100 & 200 times this year.

294

bevolution!
April 13, 2009
Macrocycle 20 - Sprint Block
Lower Body
Rate/Duration An-2[/b]

Current Condition:
I can still feel my right deep hip rotator, but it’s okay. I feel good.

Warmup:
Some RW drills

Some light plyos

RFI Drills

Light Build Ups

Workout: Rotation Style
A1) 2-Pt Hill Runs (on asphalt in XC flats, ~10-12% grade)
2 x ~100M @ 100%, 360 sec. rest
Times of: 13.7h, 13.4h (.1 second PR)

A2) RFI PF Hops
2 x 40 reps, no rest

A3) OI HF Abs
2 x 25 @ BW, 360 sec. rest

B1) OI SL HF Abs (left)
2 x 25 reps @ BW + 5 lbs, 120 sec. rest

B2) OI SL HF Abs (right)
2 x 25 reps @ BW + 5 lbs, 120 sec. rest

B3) ISO Single-Leg DL (left leg)
2 x 20 seconds @ 167 lbs, 180 sec. rest

B4) ISO Single-Leg DL (right leg)
2 x 20 seconds @ 167 lbs, 120 sec. rest

Cooldown:
Some light plyo exercises and some general stretching

Notes:
Everything went great today. I knocked .2 off my first sprint from last week and .1 off my second sprint. The RFI exercises in the warmup were faster than ever too. I’m really starting to burn through these and my relaxation is better than ever.

On the weights, everything went great too. I’d like to hit BW on the single-leg DL ISOs before June and I think I can do it too. Working out how hard my legs are working, I’ve figured that the weight I’m already doing is the equivalent of me pulling 435 on both legs, at least as far as my hips are concerned.

Doing the math, I assume I’m lifting around 50% of my BW in addition to the bar weight. So that works out to 167 + 100. Meaning each leg is under 267 lbs of weight. If you multiply that by 2 and then subtract 50% of my BW again you end up with 434 lbs. Of course my back is still only under 167 lbs of load, but my glutes and hamstrings are being loaded much more heavily, and they’re what counts in a sprint.

Just to clarify this for people who aren’t used to using appropriated weights, were I deadlifting 434 lbs on two legs, I’d be lifting around 50% of my BW in addition to the bar weight. This is 534 lbs. If you divide 535 by 2, you get 267 lbs. That’s the load each leg is under. Subtract out the BW factor and you end up with 167 lbs of bar weight for each leg.

295

Are you doing any general fitness work?

296

Not a ton. I do some light RFI and mobility work every other off-day or so. Besides that, I do a lot of walking while on campus.

297

I think longer tempo runs would do wonders with your sprinting.

298

I would not argue with you here. Now that the snow is finally going away I might try to get some longer grass work in.

299

bevolution!
April 15, 2009
Macrocycle 20 - Sprint Block
Lower Body
Rate An-2[/b]

Current Condition:
My right hip rotator isn’t tender, but I can feel it. Every time I lift weights I think I’m preventing it from healing, so no weights today. It was 9:00 PM before I got to train, but I felt good.

Warmup:
Some RW drills

Some light plyos

Submax RFI Drills

Workout: Rotation Style
I did about 10 sets of different RFI exercises, all of them in the An-2 bracket

Cooldown:
Some light plyo exercises and some general stretching

Notes:
I didn’t get to train earlier in the day so I had to do it after I got back from school. My back was a bit tight, but I felt fine throughout the whole session. Like I said above, my right hip rotator is still a little fatigued/sore so I didn’t want to lift weights. If I feel good on Friday I’ll do some sprints.

Here’s a video of some linear line hops and some box rebounds. I think I look pretty reactive on the box rebounds. What does everyone else think?
http://www.youtube.com/watch?v=BBW1Uvsnvwk

300

RJ what you know about Dalton Highway?