Work has been killing me as of late. 9 hr shifts on my feet 5x a week lol
6/23 took off
6/24 Friday 4x10, 8 min break 4x30 5 mins in between
6/25 10x100m tempo
6/26 off
6/27 Monday 310m speed
3x10 3 mins rest
6 min break
4x30m 5 mins rest
8 min break (3.89,3.78,3.79,3.83)
2x80m 10 mins rest (8.33,8.55)
6/28 Tuesday tempo
8x200m 2 mins break
6/29 weds off
6/30 Thursday 460m
2x3 depth jumps. 3 mins between reps, 6 mins between sets
1x10m bounds
1x10m stiff legged jumps
2x50m buildups 5 mins break
2xEFE 8 mins in between, 10 mins between sets
2xFEF 10 mins in between, 15 mins after
wanted to see what id hit in a 20m and a 30m fly.
1x20m fly with 40m buildup 1.84
took 8 mins
1x30m fly with 30m buildup 2.72
i should’ve taken a 40m buildup on this one idk what i was thinking. Felt my left calf starting to tighten up during the fly 30 so I cooked down and shut it down. Felt like I needed to do some sort of speed change work Cus I was getting too caught up doing the same old same old during these runs.
Sort of. I work as part of a stock team in a shoe store. So I spend most of the day lifting boxes of shit and what not. Not the worst but not ideal. Recently went from part time to full time so it’s strange to do all that and then go train after
3x10m medball accels
3x single hop throws
3x double hop throws
4x20m. These started out rough. 3.1,3.15,2.84,2.80. For some reason I like to come out and force a faster frequency. Did that on the first two and I felt my shoulders up. Third one I focused more on getting into a better position and keeping my shoulders down and it felt better. Took a few mins between each rep.
60-6.69. Felt like shit. Took 10 mins and for some odd reason I wanted to run a 200…but then it started raining harder So I decided to run a 200. Lmao.
22.3. I accelerated for 40, which was hard because the curves are so tight on this track and it hurt my left knee a little. I maintained it all the way through and it felt really easy, rain and all. Then I took 2 mins and decided to run an 80.
8.43 standing start. So then I decided I wanted to finish with a 60, so I took 2 mins again and ran 6.68. I ran faster tired then I did while fresh and all I focused on was being more relaxed and not focusing on technique so much.
I jogged back back to the bus stop in the pouring rain so I hope I don’t get sick after all this work lol. Gonna try and get some good tempo in tomorrow. Just finished rolling out.
7/5 off. Job made me stay late so I just foam rolled some more and decided I’d get tempo in the next day.
7/6 tempo. 100,200,300,200,100. Relaxed runs. 100m walk recovery between runs. Foam rolled some more after. Felt some knots in my hamstrings and quads and groin so I worked on them some more.
4x30m flys. 2.75,2.78,2.68,2.90. The best ones felt slow during, and I don’t really feel like I’m moving fast tbh. [video=youtube_share;NZ29-dWvWDY]http://youtu.be/NZ29-dWvWDY[/video] took 10-12 mins between reps. After the third one my muscles began to get tight so I tried loosening them up but it didn’t do much. Moved on to some 30s
7/11 shakeout. Warmed up, did 2x10, 2x20 and a 30. Felt good. Soaked out and rolled everything out. Calves and hams were super sore the next day on 7/12. Took off because of the meet today Wednesday.
7/13
today was… Eventful to say the least. Went to a meet that was supposed to be 2 hrs away, train had power outages so I left at 1. Ended up being on my first train for what is normally a 30 min ride for practically 4 hours. Then I transferred trains for another hour long ride. Get to the stop and start jogging for a couple mins till I get a cab. Finally get one, hop out, hear the men’s 100 get called and I managed to do a few strides, an a skip, b skip, high knees and a 3pt start. My left hamstring felt right after the start so I knew I couldn’t push it too much. Didn’t make the call for the 10.6 guys, so I ended up seeding myself with the 11.2-11.3 guys.
Gun goes off and I’m maybe 3rd or 4th to get out in the first 20, about even at 30, and around 50 is when I started pulling away, but I wasn’t really trying to I was just riding it out. Pulled away and won by a lot, ended up being 11.22 into a -3.5 wind. Not a bad opener, probably equaled my pb. Then I decided ok I’ll just hop in the 200 and see what happens. I go to the bathroom and come back to find they’re seeding the men’s and the women are on the track. So I’m like damn again?! I get a decent lane in lane 3, get out for 40 and catch everyone to my outside and decide to relax after. I relaxed a bit too much like I did in the 100 and everyone got even with me. At 110 I went again, pulled away, then I rode it out from 150 on and when I crossed I saw 22 so it had to be 22 high. I felt the wind more in the 200 so another headwind, maybe another pb too. Things didn’t go my way at all lol, but I had fun. Got another meet Sunday, and one on Wednesday. So I need to make sure I get a proper warm up and prepare myself next time… And maybe not spend almost 6hrs on the subway lmao. Gotta laugh at these things lol.
Took off 7/14 Thursday, shook out again 7/15 Friday. Did the warmup and 3x20m starts. Took off Saturday and worked and competed again Sunday 7/17.
Sunday was a weird day. I felt really weak when I woke up, got to the meet and could even flex a muscle fully. I took a 5hr energy when I thought I was 30mins away from racing, but it turns out I ended up running an hr AFTER I was done warming up lol. So in the prelims I run, and it just feels slow, I barely beat the guy next to me and run 11.5. I’m like that was horrible and I feel like shit. I go in the stands, drink a few Capri suns, eat a tuna sandwich and get ready for an smr 200 leg. Ran a 22.1 and I started feeling better. Didn’t feel too hard, but the heat was really getting to me. Three hours later they call the 100 final and I’m like ok. I get up, start to warmup and they call us to check in. I decide to go and use blocks this time around. I’m still feeling weak but I figured I’d just run it and see what happens. I made the last minute decision to use blocks, and I end up slipping coming out. No biggie, I catch everyone and I felt like I was with the guy who ended up winning till about 60/70 and then like I ran out of gas. I had like nothing left, and I felt myself falling back… Bad. Finished in 11.30, winner ran 10.5, I took 3rd but I felt like I let it slip away from me. I was literally Right next to him, just didn’t have anything left. I was bummed out, but hey that’s what happens sometimes lol.
So today im not even sore, my hamstrings feel it a bit but I’m pretty good otherwise. Gonna rest up and run one last 100 on weds and see what happens. Maybe jog a bit today to get some soreness out and massage and roll out. Or take off. But yeah. Sometimes it goes your way and sometimes it doesn’t. That’s just the way it is
Monday I did a mini shakeout- did a warmup and went home. No strides
tuesday I took off and had to work 11-9.
Weds 7/20
i felt like shit today. I thought I’d be good after 2 days rest but idk. Get to the meet and feel awful in my warmup, takes me forever to get warm and it’s like 80 degrees out. I do a few strides and feel a little better. I keep rolling and loosening up, take 3 block starts to 20 after I did 2 60m buildups. Had 15 mins rest, and then came the 100.
Im seeded in lane 6, and I swear I felt like I watched the whole race. Gun went off and I was in last, I picked my head up and see everyone’s back, stay relaxed and they come back at 60 and I eventually came in 3rd. 10.90 into a headwind for sure. Hard as heck trying to run. Like my body felt tired before the meet and I ran better than when I felt good… I don’t get it. There’s one more meet on the 26th so I’m debating on competing or shutting it down. I felt like I was gonna run 13. This no weights thing is catching up to me for sure.