February 2, 2005
Seagrave warm up
3x6x Hill runs – [Sprint up/Walk down-under 6:00 per set] – 4:00 rest
1a DB Shoulder Press Neutral Grip 5x10= 60
1b Sternum Chins 5x10
Wobble/SitFit Lateral Shoulder Raises 4x6= 25
February 3, 2005
Seagrave Warm up
Block Work 1x55, 55, 45, 25
3x4x40m sleds
Hang clean 2x3= 215
Tricep pushdown/Hammer curl 5x7= 120/40
Low Cable One legged Squats 2x14= 100
February 4, 2005
Seagrave Warm up
Pop outs
I’m running a 300m time trial at a meet this weekend. Something I haven’t run before in a meet atmosphere. My strategy is to hammer the first 80m, relax until 120 to go and hammer the rest of the way. I have to run this a little different that a quarter miler would because of lack of fitness and speed endurance. The strange thing with the 300 at this track is you cut in. So that’s why, I’m going to hammer the corner. If I can win the cut my chances are just that much greater that I’ll win the race. The last time I ran a 300 was in 98’, when I was 19. I ran 36.0.
my strategy would say relaxing for 120m is bit much, im running a timed trial 300 this weekend myself, i plan on hitting a good hundred in arounds sub eleven point five, cruise through the curve and start picking up comin into the straight. i never ran this distance before so i have no clue of whats it going to feel like. only been working on acceleration (up to 60m) as far as sprinting is concerned and will leave the rest for my tempo workout, hope its enough at this time of the season. good luck for you and all the best
February 6, 2005
Well, I ran the 300. It was indoors. It went well. I ran very relaxed and comfortable. At this point, I didn’t want to push it full tilt the whole way because it was just a time and something for fun. A good way for me to get some speed endurance in. I was more interested on how I’d come back from it. 10 minutes after it I didn’t feel like I ran. I recovered very well. As soon as I crossed the line I just kept walking.
For the race I hammered the first 60-80 and I focused on race mechanics and relaxation. I came through 100m at 11.00. So I was very happy about that. Today, I feel great. No soreness or stiffness what-so-ever. I got a quick flush 15 min. after the race and I sat in my parents hot tub, stretched and got hydrated. I’ll run the 55 and 200 at the next meet. I’ll get a good week of training in, double, and not compete for a few weeks.
February 7, 2005
Seagrave Warm up
2x500 @ 400 PR +:16 at 400 - 12:00 rest
Hang clean 3x2= 185
1a DB Shoulder Press Neutral Grip 5x10= 50
1b Sternum Chins 5x10
Cable Crunches 2x12-15= 140
Leg Raises (w/weight) 2x12-15= 8
February 8, 2005
Seagrave Warm up
7x200 @ :33 - 2:30 rest
February 9, 2005
Seagrave Warm up
Hang clean 3x2= 150, 215, 215
Wobble/SitFit Lateral Shoulder Raises 2x4= 35
Tricep pushdown + DB hammer curl 1x9= 140/40
Low cable 1 legged squat 1x13= 100
February 10, 2004
Seagrave Warm up
4x300 @ :45 - 10:00 rest
2x6x40m sleds
February 11, 2005
Seagrave Warm up
Pop outs starts 6x
February 12, 2005
I ran at a meet today. I ran the 55m. The last time I ran this race I ran 6.48 and 6.50 with 3 weeks of training. Two weeks later I was able to muster a 6.53 in the prelims. In the finals I ran 6.42. I was happy to see that after 5 weeks of training, with little or no speed work I was able to run that. I didn’t feel that I was hitting top speed until the race was over. There are still things to work on, but it’s coming along.
February 14, 2005
Didn’t practice. I came down with the flu. Rather than running and feeling worse as the week goes on I just took the time for some R&R.
February 15, 2005
Seagrave Warm up
6x200m @ :31 - 2:30 rest
Hang clean from box/plates 4x4= 195
1 Legged squat back leg elevated 18" 5x11= 55, 65, 75, 85, 95
1a Bench press 6x8= 145, 185, 185, 165, 165, 165
1b 30 degree DB row 6x8= 30
February 16, 2005
Seagrave Warm up
Block work 1x55, 45, 20, 20
February 17, 2005
Seagrave Warm up
3x6x hill runs [Sprint up/Walk down - under 5:30 per set] - 4:00 rest
Workout was done on a treadmill 15 seconds on, 45 seconds off with the incline as steep as it goes and set at 15 mph.
Supermans… Easy posture 3x8
February 18, 2005
Seagrave Warm up
2x100m accelerations (last 30m at 90%)
Block work 4x20m
February 20, 2005
Cross Training on bike and pre core machine.
Cable crunches 2x12-15= 160
Leg raises (w/weight) 2x12-15= 10
February 21, 2005
Seagrave Warm up
4x300m @ :47 - 10:00 rest
2x5x40m sleds
Hang clean from box/plates 4x5= 135, 155, 175, 195
Cable crunches 2x12-15= 160
Leg raises (w/weight) 2x12-15= 10
Pool workout
Sprint drills
February 22, 2005
Seagrave Warm up
Block work 2x20m & 2x30m
2x6x40m sleds
February 23, 2005
Seagrave Warm up
3x6x Hill runs [Sprint up/Walk down – under 5:30 per set] – 4:00 rest
Hang clean from box/plates 4x4= 195
1 Legged squat back leg elevated 18" 5x10= 65
Cable crunches 2x12-15= 160
Leg raises (w/weight) 2x12-15= 10