It’s the highway up North of Fairbanks. I think it goes all the way up to Deadhorse. There’s supposed to be some nice camping and fishing on the way up and my dad, my brother, and I were actually planning on making a road trip up it this summer.
Why do you ask?
Just curious, I saw this earlier:
The longest stretch of road in U.S. with no services, the 414-mile Dalton throws down several gauntlets including gravel roadway, steep grades, dangerous animals, and dire weather conditions. It’s an awful long wait for a tow if you break down out here.
bevolution!
April 17, 2009
Macrocycle 20 - Sprint Block
Lower Body
Rate An-2[/b]
Current Condition:
I had to demonstrate a bunch of RFI exercises yesterday. As such, my glutes, abs, and shoulders are a bit sore. Including today, this will be my fourth workout in 5 days, so I’m dragging a bit. Still, I’m chomping at the bit to get back onto the track.
Warmup:
Some RW drills
Build Ups (10M, 25M, halfass fly 20M)
Workout: Rotation Style
2-Pt Sprints (On track, in spikes, hand timed)
2 x 150M, 450 sec. rest
Times of: 17.4h, 17.4h (both reps tie PR)
RFI Toe Pops
2 x 50 reps, 450 sec. rest
(out of rotation)
Single-Leg ISO DLs (left)
1 x 20 seconds @ 170 lbs, 180 sec. rest
Single-Leg ISO DLs (right)
1 x 20 seconds @ 170 lbs, 180 sec. rest
Cooldown:
Some light plyo exercises and some general stretching
Notes:
Eh, I was a bit tired today, but I’m very happy with the way things went. I haven’t ran in spikes or on a track since the 9th of March, and it kind of showed. I’m not sure if it was the lack of a good warmup (it’s still 45 degrees out) or if my body just wasn’t accustomed to sprinting because it’s been so long, but my first rep was underwhelming.
On the first 150M I hugged the inside of the lane throughout the run and I didn’t slow down at all over the entire rep. This is a huge milestone for me, as I usually crash and burn. The problem was that even though I tied my PR and showed more stamina than I ever have before, I had no top speed to speak of. Everything was smooth, easy, and almost too relaxed, but there was no top speed.
On the second run not only had I gotten a little more used to sprinting, but I was sweating freely and totally ready to run. I managed to hug the inside of the lane for the first 30M or so, but when I kicked it into high gear I couldn’t hold my position and I was thrown to the outside of the lane. I then reined myself back in about 20M later and got back on the inside of the lane, but when I tried to bring my speed back up I wasn’t ready for it again and this time it actually kicked me out to lane 5 (I was in 4) where I chose to finish the run from. Slowdown here was minimal but all of the fighting to stay in my lane tired me out. Despite all of the problems, I still managed a 17.42h, which pretty much ties my PR.
Based on today’s runs, my times are going to drop now that it’s warm enough for me to start running outside. Run one was as smooth as any rep I’ve ever completed and run two was absolutely blazing (for me) when I tried to get up to top speed. As soon as I let all of my soreness go away and get in a little more track time I’m thinking sub 17 will be pretty easy.
bevolution!
April 20, 2009
Macrocycle 20 - Sprint Block
Lower Body
Rate An-1/Dur An-2[/b]
Current Condition:
It’s been 72 hours since my last training session and I feel great. I needed the rest.
Warmup:
Some RW drills
Some gradually intensifying cyclical plyos
Workout: Rotation Style
2-Pt Uphill Sprints (on asphalt, in flats, uphill ~3 degrees)
1 x 70M, 600 sec. rest
Downhill Flying Sprints (on asphalt, in flats, 30-35M fly in, downhill ~ 3 degrees)
2 x 30-35M (not including fly in distance), 720 sec. rest
Flat Flying Sprints (on asphalt, in flats, ~30M fly in)
1 x ~40M, 600 sec. rest
(out of rotation)
Single-Leg ISO DLs (left)
1 x 20 seconds @ 173 lbs, 180 sec. rest
Single-Leg ISO DLs (right)
1 x 20 seconds @ 173 lbs, 180 sec. rest
OI SL HF Abs (left)
2 x 25 reps @ BW + 5 lbs, 120 sec. rest
OI SL HF Abs (right)
2 x 25 reps @ BW + 5 lbs, 120 sec. rest
REA Stiff-Leg DLs
1 x 5 reps @ 173 lbs, N/A rest
Cooldown:
Some light plyo exercises and some general stretching
Notes:
Like I said, I was feeling great today and wanted to try something new. I decided I’d do a session of contrast sprints. One uphill run followed by two downhill runs and then one flat run. Everything went very well.
The uphill sprint was nothing new, but the downhill sprints certainly were. I chose a slope that was clear of rocks, almost entirely straight, and only sloped around 3 degrees so my mechanics weren’t too severely altered. I have to say, I was a bit worried about doing it at first, but the sprints were completely without complication.
Even though the slope was minor, I went faster than I’ve ever gone before, despite the fact that I was only in flats. The 6-8 mph tail wind probably didn’t hurt either. And though I can’t be 100% certain, my form felt solid and contained.
When I finished up with the flat sprint I was absolutely flying. I attribute this to the potentiation effect of the prior runs and the aforementioned strong tail winds. I know overspeed is generally looked down upon, but its effects are supported by research and as long as I watch my volume there should be no problems. Even now I feel great. No strange aches or pains, just normal fatigue.
Oh, and Ian wanted a video of my SL DLs. So here it is, Ian:
http://www.youtube.com/watch?v=g0Z2NyMYbXA
bevolution!
April 22, 2009
Macrocycle 20 - Sprint Block
Lower Body
Rate An-2[/b]
Current Condition:
I’m feeling good after the overspeed session two days ago. There were no niggling pains or injuries. My right calf was a little tight, but that went away with a little massage.
Warmup:
Some RW drills
Some gradually intensifying cyclical plyos
Workout: Rotation Style
I did 8 sets of intense An-2 RFI work.
Cooldown:
Some light plyo exercises and some general stretching
Notes:
I didn’t do too much today for two reasons. One, I have to go to a stream and survey it today. That means a lot of wading in deepish water. And two, I want to be fresh for Friday. I think I’m going to break my 150M PR.
Everything went smoothly.
bevolution!
April 24, 2009
Macrocycle 20 - Sprint Block
Lower Body
Rate/Dur An-2[/b]
Current Condition:
My body feels fresh, but my head doesn’t. My eyes are tired, my sinuses are under pressure, I haven’t been able to breathe through my nose since yesterday morning, and I have a river of snot of pouring from me. Still though, I’m charged to train and my legs are fresh.
Warmup:
Some RW drills
Build Ups (10M, 30M, 50M, slow 100M)
Workout: Rotation Style
2-Pt Sprints (On track, in spikes, hand timed)
1 x 150M, 300 sec. rest
1 x 110M, 300 sec. rest
Times of: 17.1h (.3 sec PR), 12.8h
RFI Toe Pops
2 x 50 reps, 300 sec. rest
RFI Bicycle Abs
1 x 25 reps, 300 sec. rest
(out of rotation)
Single-Leg ISO DLs (left)
2 x 20 seconds @ 175 lbs, 180 sec. rest
Single-Leg ISO DLs (right)
2 x 20 seconds @ 175 lbs, 120 sec. rest
OI SL HF Abs (left)
2 x 25 reps @ BW + 5 lbs, 180 sec. rest
OI SL HF Abs (right)
2 x 25 reps @ BW + 5 lbs, 120 sec. rest
Cooldown:
Some light plyo exercises and some general stretching
Notes:
Well, in addition to my head cold, it was 40 degrees F out and sprinkling. Not the greatest conditions, but still: PR!!! ;D
I hit the 150M really gunning it from the start. For some reason though I couldn’t get up high around the turn. I was running too squatty, though I wasn’t pushing out the back. Probably because of this, I slowed down a bit the last 30M. The smoothness that was there last week was sorely lacking. But I walked away with a PR anyways, so I’m more than happy.
I was supposed to run a second or third rep @ 150M, but I didn’t have it in me. Since I couldn’t breathe through my nose I was really dragging. I hit a 110M instead, in full sweats, gloves, and hat, and just tried to stay under 13. There was still dying at the end. Not being able to breathe was killing me.
Back in the weight room, things were pretty routine. Overall, I’m really happy with today’s session. It looks like the downhill overspeed might be working. It’ll take a few more sessions to find out for sure.
your 110 is my 100 time…lol
Im going to see how much I have improved next time I hit the track after the weights program you helped create.
Haha, and that’s my tired, cold, sick, winter-clothed 110M. :eek:
And take my word for it here, weights will not transfer over to the track without significant track work. Don’t get your hopes up and look for a PR on your first day back. If your strength has gone up, your times will drop as you get your speed and SE work in.
I’ve made the mistake of relying too much on weight work in the past, and it hurt my times.
bevolution!
April 27, 2009
Lower Body
Rate An-1[/b]
Current Condition:
It’s been 72 hours since I PRed at 150M and I feel good. Nothing is sore, but my nose is still running. Oh well.
Warmup:
Some RW drills
Some gradually intensifying cyclical plyos
Workout: Rotation Style
2-Pt Uphill Sprints (on asphalt, in flats, uphill ~3 degrees)
1 x 70M, 720 sec. rest
Downhill Flying Sprints (on asphalt, in flats, 30-35M fly in, downhill ~ 3 degrees)
2 x 30-35M (not including fly in distance), 720 sec. rest
Cooldown:
Some light plyo exercises and some general stretching
Notes:
This was my second session of overspeed work and I liked it just as much as the first one. Both downhill sprints were absolutely blazing and I think I managed to hold my form together.
I was going to do a flat run, but decided against it. This week is finals and I want to keep my stress levels relatively low. I might hit a couple of sets of weights later, but we’ll have to see.
If finals don’t hit me too hard I know I’ll be going sub 17 over 150M for this first time this Friday.
What made you add the downhill sprints to your program?
I wanted to work on my top speed, and I’ve read some very promising things about slightly downhill sprinting (from journals and from members here). I figured I’d give it a shot and so far I’m glad I did.
Sweet, hope things work out for you!
bevolution!
April 29, 2009
Lower Body
Rate/Dur An-2[/b]
Current Condition:
I feel good. My right adductor is a bit tight, but my nose has stopped running and I’m feeling strong all over.
Warmup:
Some RW drills
Some gradually intensifying cyclical plyos
8 sets of An-2 RFI drills
Workout: Rotation Style
Single-Leg ISO DLs (left)
1 x 20 seconds @ 178 lbs, 180 sec. rest
Single-Leg ISO DLs (right)
1 x 20 seconds @ 178 lbs, 120 sec. rest
OI SL HF Abs (left)
1 x 25 reps @ BW + 5 lbs, 180 sec. rest
OI SL HF Abs (right)
1 x 25 reps @ BW + 5 lbs, 120 sec. rest
Cooldown:
Some light plyo exercises and some general stretching
Notes:
Strangely enough, I’ve found that I feel better after lifting weights than I do if I don’t lift weights at all. I think it’s something about a low volume of ISO lifts all done in the stretch that loosens me right up and just makes me feel restored. Either way, it would probably be wise for me to keep a small volume of weights in after each session, as I feel 100% better.
I want to PR over 150M on Friday, so I took it easy today. I’m really looking for sub 17. In order to run sub 11, I think I’ll need to hit 16.4 before my season rolls around.
When is your first meet?
First Thursday in June, I think.
Wow, its coming soon. Hows the SE coming along?
Well. I just PRed over 150M last Friday and I’m looking to do it again tomorrow. So I guess my SE is getting there.
I’d also like to drop about 6-7 more pounds before the season starts. I’m working on it, but I don’t think I’ll make it there.
I told you what to do (SE and long tempo runs) made the weight melt off.
I don’t think my body will hold up to tempo if I introduce it now. I don’t want to run the chance of ruining things. I’m getting my SE work though. It’s just my diet that needs a little work. I love junk food too damn much.
I love junk food also, I eat candy all day. The funny thing is I wasn’t even trying to lose the weight.