My reasons for not during tempo is when i had the hammy injury i was during lots of tempo and towards the end my lower legs was starting to take a beating. Since i only have a couple outdoor meets i decided to move my tempo to the incline tread mill to allow for optimal speed/races. Also im not too fat, 7.3%bf.
how long did it take, when you first started competing in track, to realize that you were fast? 6 month, a year, 18 months?
not really sure, i have been running since middle school along with summer track.
Wed: 520
Warmup C
2x20 3pt
2x3x80 (20) walk/10min
pc 1x245 1x255 1x275 1x285
bp 1x275 1x295 1x315 1x325 2x1x315
chinups 3x10
overall another good workout from april 2007-dec 2007 i didnt perform any ol lifts, starting in jan 2008 i begin to pc twice a week using weights btw 225-245 and today i worked up to a very easy 285 and probably could have gotten 305.
Nice - getting some volume back, up to 80m efforts. Doing well.
Its a working process bro.
Fri: 270
Warmup C
3x30
3x60 (25)
pc 4x2x245
bp 1x275 1x295 1x315
lat pd+rdl 3x6 3x5
Mon: 370
Warmup C
throws x10
3x30
2(60/80) (30)
pc 4x2x225
bs 1x415 1x425 1x435
bp 1x275 1x295 1x315
lat pd +rdl 3x6 3x5
sq warmup: 225x3/275x1/315x1/365x1
overall good workout and the squats were very easy.
Hey man, 1 Q.
have you had in the last few days or so - a massage from a skilled person to confirm for you, that all the scar tissue from the previous injury’s has in fact been removed? - if they are good, they can tell.
IF it has all been removed, then the confidence you will get to run full speed will be greatly enhanced.
Convince a relative to pay for it:D
No I have not, im gearing up for one last meet and my goal is 10.5’s. So far all is going well and my speed is slowly returning.
Based on your indoor racing and despite the trouble, it’s possible! Good luck!
Im slowly regaining my speed from the 27day layoff, im thinking it will probably take 4-5 weeks and im on week 3 now.
And how does your race fit in time-wise?
2 more weeks of training not including this week.
Tue:
Warmup W
tread walk 15min
core
Yesterday i got a knee to my quad while running routes and its very sore today, not sure if i will be able to train tomm.
Wed: 330
Warmup C
3x30
2xefe/fef
pc 4x1x245
bp 1x275 1x295 1x315
chinups+rdl 3x10 3x5
Thur: off
Fri:
basketball etc
Sorry about your ankle man, keep your head up.
Mon:
bp 4x3x275
chinups 3x10
Tue:
bike 5min
sq 3x1x405-415-405 (very easy)
bp 3x2x295
gh+lat pd 1x10xbw, 2x10x25/3x6
sq warmup: 3x225/1x275/1x315/1x365
overall the ankle is getting better the only problem now is my achilles tendon is sore it doesn’t give me much problem walking barefoot vs. with shoes on.
the first 72hrs i did tons of ice, ems, and 2400mg of advil, starting today i will reduce the advil to 1600mg keep the ice and ems but will soak my foot in epsom salt 2x, i should be able to sprint by monday.
Wed:
sq 2x2x405
bp 1x1x325, 3x1x310
lat pd/upright row 2x12
db curls 2x12
sq warmup: 225x3/275x1/315x1/365x1
bp warmup: 155x3/185x3/225x1/275x1/295x1
Fri:
sq 2x2x405
bp 5x1x260
multi grip pullups/rdl 3x10/3x5