Easy running around campus
Quick and easy weights:
squats for 1 min at 155lbs, got 21 reps
RDL, 12 reps of 115lbs.
30 push ups
15 floor pull ups
6min biking
Quick and easy weights (mostly abs):
manual resistance single arm bench press
abs
10 pull ups
abs
single leg squats, I think 2 sets of 30sec each
abs
10 pull ups
abs
I think that was it.
Monday starts the real stuff again. I can’t wait!!!
Not doing any real running for the past couple of days HURT my legs…they were so tight and sore all day…so today I went in my garage (has been raining ALL day…and will be raining ALL week… :mad: ) and did jump roping for 7 minutes (I made up this nice tempo jump roping workout where I go 50 regular hops-50 alt.leg hops-50 high knee fast hops and I keep repeating it until my arms ca’nt go any more - my legs could have gone forever it seemed…), and then did some hurdle hops with no hurdles, 5 sets of 15 to get rid of some extra energy.
Some core and hip strengthening (to prevent knee unjury that likes to appear sometimes) oooh which reminds me to remember to walk on my heels to strengthen my shins more!! 
Tennis today (playing and coaching), luckily it wasn’t raining.
I feel sore for no reason and kind of chilly…I might be catching a cold. Greattt.
Team practices start tomorrow, I’m happy about that.
First team practiceee
4*300s at 70%, she insisted we didn’t go too fast…just a fast stride, with 2 min rests.
I was pacing the group. Mine came out:
59,59,55,51
I felt VERY comfortable doing these. 
But the back of my legs are sore…
I hope it’s not raining tomorrow all day, cause we’re doing hills 
Good day , good day
I had to do weights before track practice today…this will probably happen every Tuesday and Thursday.
Weights (arms)
- bench press: 575lbs, 1095lbs, 5100lbs + 5 push ups, 1080lbs
- MR seated row, 1 set of 12, 1 set of 10
- clap push ups, 25 reps, 12 reps
- MR military press (10reps), MR floor flies (10reps)
- shrugs, 1035lbs, 1040lbs
- 4min leg circuit
I think that was about it
An hour and a half later…
4min jog, stretch, drills
3150m strides
4(25m-50m-75m) walk back/rep, 3min/set
Today’s track workout felt GREAT…I felt fast and my form looked good (I was told)…I’m not bouncing as much as I used to
Speed feels nice…
I’m such a weirdo… :rolleyes:
P.S. I need to start recovering my muscles better after workouts…I’m very neglectful on that matter. Tisk tisk tisk…
Wednesdays are off for now, so I went on the elliptical for half an hour to untighten my musces because I am SORE…
I’m about to lift (legs) and then we will probably be doing a stair workout, because it’s been raining raining raining…
Thursday’s lift (legs):
- deep squats, 5135, 10175, 10185, 10200 (I believe that a 10 rep PR)
- RDL’s, 12115, 12135 (these make my back sore so I’m being careful with putting too much on)
- max push ups + max floor chin ups (the trainer showed us the correct way to do push ups, so this week I’m not PR’ing in these
): 25 + 16, 12 + 12 (I think…guestimated) - Baltimore lunges, 12* 15lbs each leg
- Calf raises, 1*20reps each leg
- MR leg curls, 1*12 reps
- MR hip abductors, 1*12 each leg
Running workout:
It was raining (it’s been raining for about 10 days straight now…my town is under water… :eek: ) so we did stairs in the basketball arena, 20 sets, with 1-2min recoveries in between.
I definately felt it the next day, and “Friday’s fun lifting” seemed extra hard.
We did (if I recall correctly):
MR military press (212), abs,
10 pull ups, abs
single leg squats, 2(15 each leg), abs
MR tricep curls, abs
10 pull ups again, abs…hmm what else…(these are not in the right order…)
“quick feet” agility exercises, abs,
BB curls, 2*30seconds,abs
cheerleader claps , 2 sets of 2 minutes each I think
I think that was about it…
Today who knows…it’s raining tigers and bears outside ( ) so I’ll be doing something inside, probably some kind of circuit, jump roping, etc…
Saturday I did completely nothing, workout out-wise, cause I was doing school work like it was the end of the world or something…
Sunday I played tennis for half an hour, then coached tennis for an hour, then went on the track and attempted some speed but the legs were not “going” and it was too windy, and my legs felt tired and and and…so I cut it short:
3 laps WU jog on grass, some dynamic stretching, some drills then
10m, 10m, 15m
and yes , that was it. Hey, at least I did SOMETHING. The 15m actually felt pretty good.
Tomorrow practice with team.
Morning practice:
800m jog, static/dynamic stretching, drills
6*200m at 70-75% (about 33-35sec…not sure if that’s 70% or not), walk 200m recoveries.
Easy practice…I want to run those faster, but people yell at me… 
and the coach DID say at 70%, so… 
BAD idea of the day:
I decided sleep was more important than food (since I’ve been missing hours of sleep for the last 3 days), so I slept till 10:30 and didnt have time to have breakfast, then had practice at 12. We did:
1 mile warm up
HILLS: about 100m,
4 reps of run up, rest 20 seconds, then run down, rest 1 min
rest 5 minutes
then do the same.
One teammate got there late, so then I did extra:
2 reps run up…run down…
Still no food
Weight lifting (hungry hungry…no energy whatsoever…)
bench: WU, 7100, 1080, 1090
MR seated row: 12, 10 reps
MR military press paired with MR floor flies (10 each)
2max clap push ups (20, 10) did not PR for the first time on these…(no food!!)
ummm what else what else…
shrugs: 2*12 reps, w/ 40lbs DB’s
4 min leg circuit
So practically I didn’t eat anything until 4 pm…and I had a hill workout and weight lifting, NOT a good idea… :eek:
Wednesday off
Thursday:
2 lap WU, stretching
3150m fast strides/accelerations
drills for 80 meters:
2high knees
2butt kicks
2A’s
2B’s
2scissor kicks
2*backwards running
50/50m hurdler’s drill
1 lap cool down
Weights:
- squats: WU 5135, 10195, 10205, 4225lbs
- RDL: 12135, 12145
- max push ups/max floor chin ups (*2): 35/19, 20/13
- MR leg curls, 12 reps
- hip adductors, 12 each
- toe taps(shin strengthening), 40 of those
I think I included everything…
Tomorrow morning track practice
Saturday i’m running a 1.7 cross country meet… :eek: God help me…
2laps warm up
dynamic stretching
3150m strides
about 5: backwards running coach claps then change direction and sprint forwards
2*200m @ 90-95%effort (legs felt cold and tight still…) they came out 29, 31, walk 200m recovery
1 lap cool down
Lifting: fun day, emphasis on abs
Lets see if I remember this:
MR single arm bench press, abs, 12 pull ups, abs, MR military press, abs, single leg squats 2 sets, abs, quick feet (sideways and forward/backwards, 5 sets each), abs, 12 pull ups again, abs, ummm…ooh: BB bench press (2sets for 30sec), abs, overhead claps (shoulder strenthening)
Tomorrow I race 1.7miles… :eek:
I don’t think I am EVER running a cross country race again… :eek: :rolleyes:
First of all: it was cold and it was raining.
The girls were warming up for 45 minutes…by the time the warm up was over, I felt like I had just finished a workout… :rolleyes:
When the gun went off, those girls started SPRINTING for their lives…it was actually pretty funny…at that point I was laughing…
7 minutes into the race…I was almost crying… :o I finished my first mile in 7 minutes, not too bad I suppose…the whole race was 1.8miles but it did not end as planned…
Before the final home stretch I was so dizzy and tired that I couldn’t really see far away where the finish was, so I took a different route towards the woods and a man had to yell “this wayyyy” and so I turned around very annoyed at myself for having to run that extra meters…
THENNNNN at the finish line…coach had neglected to tell me that I have to finish in the “shoe”(i think that’s what they call it) area, so I stopped a few steps to the left, thinking that since I went past the clock, then I’m good…but apparently I had to go into that little area so I walked there after I finished…
I think I finished in 15 minutes or something like that…I didn’t even careeeee!!! :rolleyes:
I was GLAD I finished the race…that’s all I gotta say.
Overall: fun day… (lets disregard the pain… )
Sunday Off
Sunday night I had some indian food over at my friend’s house and Monday morning at practice I was experiencing some technical problems with my stomach… :eek:
Anyways, the workout was
400-300-200-300-400 at 75-80%…I really don’t know how to judge percentages…My times were
75-53-33-(I don’t know this one)-80
Lifting (arms day)
Bench: I FINALLY did 10 reps of 100lbs…(PR), then 6105 + 2 push ups, then 4105 + 4 push ups.
MR seated row, 2 sets
2 sets clap push ups (max): 22, 8 (these got worse…my pr used to be 25)
MR military press paired with MR floor flies (10reps each)
shrugs, 1240, 1245lbs
6 min leg circuit
Practice: it is raining very hard out, so we did stairs inside:
3* (4* about 72 steps going up each rep), 1min rest/rep, 5min rest/set
OH: alternating the reps between single jumps and double jumps
Felt strong in these.
Stefanie,
How long have you been working with weights? It looks like you are on the right path. If you have mastered the basic lifts and seem to be progressing well, you may want to consider learning the olympic style lifts (that is if you haven’t already). You could start by learning overhead squats. If I was forced to pick just one lift to work on, it would be, without a doubt, be overhead squats. This move will work nearly everything from head to toe. I don’t know what your events are, but the olympic style lifts (and their variations) will help to develop overall power and quickness unlike any other form of weight training. Whatever you decide, let us know how it goes…
I’ve been doing olympic lifts for 4 years now, 2 years during college tennis and 2 years during college track. This year (my fifth), we have a new training coach and he does not include olympic lifts in his program because he says that it is hard to teach the correct technique to everyone and avoid injury, so he incorporates other exercises that work on explosiveness and such…
I agree that olympic lifts might be the best way to go, but seriously, this year I feel a lot stronger and more explosive than other years…it could be because I have more “trackness” under my belt…I wouldn’t mind doing olympic lifts though, just as long as they were in our program, but they’re not…I don’t have the time to plan and execute my own weight lifting workouts, so for now I go with what the program offers, which luckily seems to be working quite well
OH: to answer your question: I’ve been working with weights for 4 years…this is my fifth one. I started off with olympic lifts: hang cleans and jerks the first three years, and the fourth year we added overhead squats and snatches.
My basic event is the 400 and occasionally I’ll run 200s and 4*100 if they need me.
Yeah, another 400m person! That’s always been my “go to” event and what I’ll be working on after my gpp. As long as your program is working, keep it up. Let us know how your 400 is progressing.
Practice today was horrible…
First of all I wasnt’ psychologically well cause I found out yesterday that my violin private instructor died and he had asked his daughter to tell me to play at his wake tomorrow…He was my adopted grandfather…
Back to subject about practice: It was sooo cold, my warm up was only 10minutes which did nothingggg for me, and then we had to do “all out” 200-400-200 with 6min rests (there was supposed to be a 400 at the end, but it wasn’t happening…)
First 200 was 28 and it felt like I was running inside a concrete wall…
The 400 was definately not all out, (I was striding after the first 50m up to the 250m mark…then I tried to put more effort into it) it came out 70sec and then our butts and hamstrings started cramping and turning into knots…
The last 200 was 30seconds…too darn COLDDDDDD…my muscles weren’t feeling warm, not for one second during the whole session…I need to start going to practices earlier to warm up properly if the team won’t do it… although it would help if EVERYONE did the same. Hey, I’m the captain, I might as well be charge of warm ups…
An hour later…weights (legs)
Guess what I squated today: 8 reps of 225lbs another pr…
(5135, 8205, 8215, 8225)
RDL: 10145, 10155
2(max push ups, max floor chin ups): 37, 20, 20, 10
Larimore lunges w/15lb DB’s: 12 each leg
MR leg curls, 12 reps
Calf raises (20each)
MR hip adductors (12 reps - ouch…)
Stretching and 15min speed bag (I love that thing…we got it a couple of weeks ago at the sports center and I’m learning how to do it and getting quite good at it )