Speedyhurdler training log

Members Area My Training Journal
1

OK so i decided to start on of these as well.

so here it goes.
March 05 2007

Track:

400 meter run for warm up.

stretch: 20 minutes

drills: 20 meters down 20 meters back
high knees
high knee march
high knee march
high knee march with snap down
high knee march with snap down
butt kicks
butt kicks
speed knees ( dont know what they are reall called)
speed knees
foot touch (walk and extend foot as high as you can to touch your hand above your head)
foot touch.

3x150 meter warm up in flats…

sit for 5 mintues and focus.

hurdle drills: 36" hurdles 3 hurdles at regular spacing

lead leg x3 sets
trail leg x3 sets
middle x3 sets

workout:
4 x first hurdle (without hurdle)
focusing on hitting the mark on my 8th stride at 7’6" from the first hurdle.

4x first hurdle (36" high)
focus on hitting the mark

4 x first hurdle (39" high)
focus on hitting mark.

5 minute rest

300@35seconds
200@23seconds
100@11seconds (actually ran in like 14 seconds :frowning:

Weights about 20 minutes later.
weight 180.7

last week of heavy lifting before i start competing.

Power Clean
154x3
165x3
185x3
210x3
220x2

Bench Press
135x8
180x3
210x3
225x3
245x3
255x3

Dead Lift
154x3
165x3
185x3
210x3
220x2

DB 21s
15pounds 2 sets

Dips
1x30

Back Hyperextensions
2x12

DB hammer curl
3x10 @40pounds

thats all for today. wil update tomorrow if i remember lol

2

some of my Personal records.

6’3" 180 22 years old

110 hurdler best of 13.66
also 4x4 relay runner all my life best of 45.7 split
ran 400 hurdles a couple times and hated them best of 53.4x
did long jump once in college best of 23’02" (7.06m)
did high jump once as well best of 6’2 or 6’4 cant remember lol

bench max 290
power clean max 220
squat max 365 (high school 2001, havent maxed since)
vertical 35
40 yard dash 4.36 hand time
broad jump 10’5"
pull ups 29
dips 36 `

have never once ran the 100 meter dash except for in high school twice where i ran 11.1 hand time both times. ran 14.40 in the 110 hurdler in high school as well and 7.46 in the 55 hurdles both FAT.

played college football for a year and a half and decided i was wasting my time because i had 25 year old (no talent) seniors playing in front of me so i transferred to ECU and have been here ever since running track.

3

Clean 220x2 and deadlift the same? Surely this was extremely easy for you, any reason to go so light?

You running at UNC at all this year?

4

well this is the first time ive deadlifted in 3 years so i wasnt quite sure at what weight i should do it.

next week ill prob bump the dead lift down to 3 sets and do 280

and i might run at UNC Invitational this year on the 30th but im not sure yet. i am opening up at either UNCC or Coastal Carolina in 2 weeks.

5

Some good numbers, great to see that you started a new journal. 4.36 40 is flying.

6

Let me know if you are going to enter that meet, I’d like to come out and see you run.

7

ok ill do that.

March 06 2007

did nothing at all.

had class from 12:30pm-5pm
had a group presentation which went pretty well. we got a 100. the class is a Six Sigma class and we are doing a case study.

got a test back in my design class. i only made an 84 so thats not too cool but i guess ill jsut have to step my game up next time.

i was gonna run for 40 minutes at the Rec. Center on campus like i usually do on tuesdays but i got a lot of crap to take care of before friday so i didnt go.

tomorrow i have weights at 7am and ill be running 4x200s for my workout.

8

8-8-2007
on thursday i did nothing. was supposed to lift at 7am but my training partner backed out so i had no ride to the weight room.

went to class then sat around at home.

8-9-2007

today i lifted weights at 10:30am

abs

Explosive single leg box jump
3x5

Squat
3x160
3x210
3x225
3x245

Incline DB press
10x40
8x50
8x60
8x70

Skull Crushers
3x70

Pull Ups
3x10

Swiss Ball Hip extension plus leg curl
10+10+10
10+10+10

Reverse hypers
3x6

Bear Calf Raise
3x15 @200pounds

Track at 2pm

usual stretching and warm up

Usual Hurdle drills + the following drill

set up 5 hurdles
1st hurdle at regular mark
2nd 17 steps from 1st
3rd 19 steps from 2nd
4th 21 steps from 3rd
5th 23 steps from 4th

3 sets of lead leg, trail leg, over middle at 36"
repeat at 39"

came out of blocks focusing on hitting my measured take-off spot

4 with no hurdle
4 over 33"
3 over 39"

removed all hurdles except first and took 3 over 1st hurdle at 42"

first run over was pretty horrible. missed the mark by an entire foot (was my usual take-off spot for last year)

2nd and 3rd runs were pretty good.

Finally i set up 4 hurdles and took 5 runs over al 4 at 42"

felt GREAT!

seriously. i was very pleased with my take-off and was even more please with how fast my lead leg was coming off the hurdle.

my trail leg looks pretty good as well even though ive barely focused on it this year.

Ive had a change of plans in my running.

i will now be opening up at Coastal Carolina next weekend. I will be running the 110s and the 200.

Last year i ran at this meet and ran 14.8 which was my slowest time for the first outdoor meet.

I won by a couple tenths though.

Hopefully there is still very little competition this year so i can just focus on my technique.

I love competitoin trust me but seeing as i did not run indoor season at all, i would like to start off my outdoor season not having to push so i can focus on technique.

If i had competition id be too focused on running fast and all the stuff id been working on in practice would go right out the window.

a far as the 200 i might not even run it. but i signed up just in case i feel up to it after my 110 race.

9

3-12-2006

track at 2pm

usual stretching and warm up
workout was 250-200-150-100
fast but nothing outrageous and they were not timed.

Weights

I maxed out today in the power clean and the dips set new PRs in both

Previous Power CLean max was 220 in 2005
Previous Dips max was 36 in 2005

I didnt max last year because i knew i was not in great shape in the weight room and pretty much because i was lazy.

New PRs set today

Power Clean 242pounds
could have gone at least 250 but my coach told me it was enough so i stopped. Progression was 154x3, 174x3, 198x2, 220x1, 230x1, 242x1

Dips was 42 and there was not progression for this jsut jumped right in.

After my powerclean max and before my dips i did 3x5 at 135 on the squat. speed squats.

and 2x6 for the Glute Ham Raise.

i weighed 178.6 today. Lowest ive weight in about 3 weeks.

I ran out of weigh protein at the begining of last week and im too lazy to buy more. im also not sure if i want to continue taking it during my competition season. but we’ll see.

tomorrow i max out in the bench, vertical, broad jump, and pull ups

10

Pretty good numbers you have there in the weight room for your body weight. Keep working hard!

11

3-13-2007

oops i put 2006 in my last post.

track

usual stretch and warm up
hurdle drills
starts out of 3 point stance.

thats it. tomorrow is my fast day and seeing as i knew i had MAX tests in the weight room i kept things low on the track.

Weight room

weighed 176.7 so ive once again lost two pounds. im not gonna complain though because as long as i stay bewteen 170-175 ill be happy for now.

i saw my previous MAXs from 2005 and i went to my original post were i had my stats and corrected a bunch of things

my vertical best was 35"
my pull ups was 29
my dips was 36
and my broad jump was 10’5"

today i MAXed int he following

Bench 265
Vertical 36"
Pull Ups 30

i definitely wasnt feeling as good as yesterday and it clearly showed.

my vertical went up a whole inch which im happy about but my bench is nowhere near where it should be.

i was supposed to MAX in the broad jump but the trainer couldnt find the tape measure so i didnt do it.

overall im happy about my results

the only thing that didnt improve was my Bench Press but im not surprised because i didnt work it like i had in times past.

My legs have gotten alot stronger and so im happy.

i leave for Coastal Carolina at 9am tomorrow and if we have internet access i will update my training log on here.

12

k well this site wasnt working for me for a while so here is the update.

i won at coastal carolina 2 weeks ago in a time of 14.37 it was freezing out (50 degrees for me is cold) and i won by 3 tenths. this was my fastest opener ever, and since i felt like i ran 15.00 seconds i was happy that in fact i had run pretty decent for a first meet.

second meet

this past weekend i ran at the Wake Forest open and i ran pretty bad. in the prelims i ran 14.48 while smashing 4 hurdles and getting out of the blocks dead last. no exsageration either i was seriously dead last to the first hurdle/

in the finals on saturday i got out with the field but was afraid to push and finished 5th in my heat and 6th overall in a time of 14.37. i didnt want to crash any hurdles and so i didnt run very fast. i lost to 5 guys who have never beaten me before but o well. it happens i guess right?

i was extremely dissapointed in my run on saturday and so have decided to take this weekend off from competing.

i dont want to run 14 anything again so i wont be running until im sure i am running faster.

i was gonna run at the charlotte invitational this coming weekend but i wont be running until next weekend at the Duke meet.

today i have practice and weights so i guess ill update this later tonight.

13

3-29-2007

Monday i ran 2 200s in 22 and lifted
Tuesday i ran 4 60s all out then worked on my start and then ran 4 starts over 2 hurdles.

Wed. i did not run because i had a group meeting that last forever. I could have lifted but my left should has been hurting me so i skipped it for this week.

Thursday (today)
I did the usual warm up
then did a “side step” hurdle practice

For this exercise you set up the hurdle so that you sprint only over the side.

i set up 5 hurdles at 36" and ran 2 over with jsut the lead leg then 2 over with just the trail leg and finally 2 over the middles.

for this drill all hurdles were moved in 1 foot except for the first hurdle. on the second run over the middle i moved the hurdles up to 39"

I felt pretty good today.

i signed up for a meet at UNC tomorrow but im not sure if ill run.

It was supposed to be prelims on friday and finals on saturday, but the schedule was revised and now there is only a timed final on friday. i would prefer to have 2 races, but what can you do?

Jeff Porter will be at the meet (60HH indoor champ this year)

so itll be nice to run against him. He has never ran faster than me outdoors but obviously he has stepped his game up big time so i couldnt be too upset if i lost tomorrow.

but anyway im not sure if ill run. i guess ill see how i feel tomorrow when i wake up.

anyways… post if you are reading this so i know im not just writing this for nothing lol

critiquing is always welcome and so are questions. think i should be doing things different? please comment. i am coaching myself and i am not an expert so i would take any suggestions seriously.
thanks.

14

just got back from florida relays this morning at 5am.

i ran 13.89 on friday and finished 6th over all.

im please with my time even though i got out slow again i finally didnt feel fatigued at the end of the race so i guess im ready to really start running.

might run this weekend at UNC but i might take the week off, i stil havent decided.

anyways ill update this later

15

Haulin ass man, keep it up.

16

Monday-no running but weights at 1pm

tuesday- 4x150s about 75% really easy day because i was sore from mondays workout

Today- no running because its poring outside

weights at 1pm

Bench
135x5
210x3
245x3
255x3

DB snatch
30x4
40x4
40x4

Dips
31

4-way hip machine
175pounds

Glute ham raise
3 sets of 8

runner curls
5 pounds 2 sets of 25

DB row
70sx8
80sx8
80sx8

Thats all.

this was my first time doing my upper body workout in 2 weeks and i felt great seeing as i hadent lifted in a while.

i signed up for a meet at UNC this weekend but i dont think ima run. i entered in the 100 and 200 just to get some work in but im still sore today so i doubt ill feel up to running by saturday.

17

Also

here is a list of the vitamins i take

Creatine 6 grams 1 hr before practice/comp
l-carnosine 1 gram 1 hr before practice/comp
Fish-oils-2 with meals (when i remember)
b12 viatimin 1 gram (when i remember)
48g protein with 2 cups of milk every night before bed

i def. feel the creatine finally working so im happy :slight_smile:

18

monday. hurdle drills and 2x150s at 85%
weights-light stuff no more than 73 or so percent on the weights

Tuesday-N/A

Wed.
6x60- standing start
4x30- blocks all out over 3 1 foot hurdles
3x80- 70% over 6 at 39" focusing on being fast over tops of the hurdles
2x6 at 42" all out

was planning on doing more but it was apparent my form was going to trash and my foot steps were getting louder so i cut it short.

I have knee tendinitis and i just recently started treating it like an idiot. i took IB profen yesterday for the first time and WOW i thought i was cured, but i am not cause this morning it hurts again haha

i usually NEVER take pain medication unless it is just overwhelming and i have to. BUT this ibprofen stuff really works. i was amazed. so i will continue to take it until this damn sore knee goes away.

today i have drills again. i will be running full speed over the sides of the hurdles and focusing on bringing my trail leg through fast.

tomorrow i will do NOTHING. except run my race in my head about a million times.

i run at 10:45am on saturday morning so i will be waking up to drive there at 630am :frowning:

will update this when i get back from the meet

19

the meet was changed and i ran at 945 am instead…

i got 3 hours of sleep because dumb people kept calling me at 3am and i couldnt fall back asleep.

neways. i ran 13.99 in the prelims. Jogging.

Ran 13.72 in the finals and finished 7th overall.

i was happy since i was super exhausted after my first run. I felt like you feel when you are woken prematurely only it lasted all day.

i think the feeling is called restless lol

neways, in the final i got out good, floated my lead leg over a couple hurdles and came off the 10th hurdle awkward so i wasnt able to sprint through the line and was more in a slow down phase coming acorss the line…

not sure when ill run next but if i get good rest and this crazy tendinitis problem goes away i should be able to set a pretty big PR.

20

here is the race on video.

the quality is crap but in slow motion (the way i watch it) its not that bad

http://www.youtube.com/watch?v=dTbDIahi3dE

first place was run by Jared Macleod from Canada in a time of 13.58

first place over all was by David Oliver who ran 13.22