What are “larimore lunges”???/
TNT
Yeah i would like to know that aswell, and what are static push ups never heard of them etheir.
your avater scares me, i liked the other one, it was pretty.
Sorry if I scared you there Shumon Cool 
, here’s my old avatar. Happy?
Larimore lunges are basically alternating lunges (holding DB’s), only before you go into the lunge, you do a calf raise with your left leg while the right knee goes up (90degree angle)…then the right leg reaches up front into a lunge, then both legs come back up and together, then the right leg does a calf raise while the left knee goes up…left leg extends out into a lunge, both legs get back together and so on so forth…
Static push ups are normal push ups, only our trainer tells us when to go up and when to go down…sometimes the down part is kept for a rather long time (thus static…) and that is not fun at all…especially for girls who generally cannot handle push ups as well, and girls get the same commands as guys while guys are struggling themselves with the exercise… 
Today’s workout:
10*50m flies (with 25m acceleration and 25m deceleration for a total of 100m each), concentrating on good form. My arm form SUCKS…I have no idea why everyone thought I looked good at the relay marathon we did the other day (I was running 200s and 100s), cause today I could see my shadow while running, and I look like I’m swimming…
I’m doing arm swings every night from now on… 
AND I need to do more plyos…We did a bunch of block starts afterwards, and I need to be more explosive for someone who squats as much as I do…(as my friend Tyziskben says…)Yo Ben what’s up? 
Tomorrow I would like it off, but now I want to do plyos and arm swings…is it a good idea to just do a few plyos on my day off? 
Stef, would you just take a day off PLEASE!!! You’ll be more explosive when you’re rested and recovered!!!
And I have been telling you about your arms since the beginning of the year, and you’re just now listening…yeesh :mad: Don’t worry too much about it though, we’ll work on it. And we’ll work on the explosiveness too. Gonna transform you from a Procrastinator in to a Reactor!!! Less thinking, more doing’s what I always say
thanks i like your avater, is orginal and it looks determined, and focused.
Stefanie, how about an avatar showing us some pictures of Greece? Did you take Ben’s advice and take a day off? A day here and there will do you good or, if you want to take it further, you could do like me and take four or five days off in a row 
.
“I ain’t as good as I once was… But I’m as good once… as I ever was”
I think I’ll just stick with the comic that my friend drew for me (which is supposed to be me ). Plus, I’m supposed to be running in the pic, so it’s appropriate for this forum
I DID take the day off on Sunday, just did a FEW abs…just a few.
Today’s workout was a ladder:
300m, (he wanted this at 53sec but mine came out 48 with not much effort, which made me go like this ) , 45sec rest
200m (he wanted this at 33, mine came out 34 (oh well!..the rest WAS short!! :rolleyes: ), 1:30rest
100m (15secs - what he wanted), 2min rest
50m (don’t know time), 2:30min rest
25m (don’t know time), rested for about 3-5min and then went and did some hills
I think they were about 60m?? (on grass)
we did 5 of them with 3 min recoveries
Then same “shake-ups” (butt kicks, skips) and called it a morning.
Tuesday:
20min elliptical warm up
Weights (since this is the only time we’re lifting this week, we combined legs and arms in one session):
- bench press: 1 min for 95lbs (I got 10reps then had to do push ups for the remaining minute)
then again 1min for 95lbs (got about 6 reps then crashed and did push ups) - squats: 1min for 185lbs (went for whole minute for total of 14 reps)
3)MR seated row, one set of 12 - 2 sets of max clap push ups (20, 10)
- explosive back (slamming med ball on the floor - my absolute favorite ), one set of 20 slams with a 16lb ball.
- MR leg curls, one set of 12
- 2min leg circuit
- some abs on my own
Later today I did what I call garage and basement plyometrics (for self explanatory reasons).
Did a bunch of singe leg hops over hurdles, where the hurdles were imaginary… :rolleyes: , did a bunch of sets where I was doing 6-10 jumps each time, concentrating on height and quick ground contact.
Also 2* 10 finger push ups cause when we practiced strarts the other day my fingers felt weak…
Also 4 sets of arm swings, abouth 30sec each (concentrating on swinging right…duuuh :rolleyes: )
Those were done in the garage.
Then moving in the basement… 
5*standing long jump (yes yes…these were on carpet…so my house doesn’t have a long jumping pit …note: rainy day by the way…) My first four jumps were getting better at each jump, then the fifth one got worse and I stopped (smart heh? )
Abs.
Today was so sooo cold…but I sucked it up, went on the track, did a veeery good warm up:
4 laps easy jog on the grass
dynamic stretching (lots of it)
2high knees, 2butt kicks (progressively faster)
2*50m strides
Then I decided to take off one out of the 4 layers I was wearing to procceed to the actual workout, and I also put my spikes on, cause today’s workout was labeled Speed Endurance (followed the program from Greece that I have)
380m (2min rest/rep), then 15 rest (yes yes, I was patient and took ALL 15min for my recovery) - didn’t time these, and then
3150m (2:15 rest/ rep), these were done at 22,21,21 which I thought was good , adding the fact that I was wearing two pairs of pants and three layers of shirts and it was so cold for me (and I had to use the bathroom as well, shhhh… :rolleyes: but there was nothing around)
Then I was struggling to take my spikes off and tie my sneakers’ shoe laces, because I had to take my gloves off and my fingers went completely numb…I couldn’t feel a thing, and they literally wouldn’t move. I can’t stand the cold…
My cool down was running 150m to my car and turning the heat all the way up.
Brrrr…
WHY IS IT SNOWING??? :mad:
Garage tempo with jump rope:
5min warm up, then did sets of “high knee jump ropes” doing the following reps:
100-90-80-70-60-50
These are pretty intense if done right (knees must go high and back must not lean back and it needs to be done as fast as possible).
My friend in Greece told me that I did yesterday’s workout wrong…I wasn’t supposed to take only 2 min rest between the reps, but I was supposed to have full recoveries (10-20min) between EACH sprint, since they had to be done at 95%…
Well the thing is…that is TOO MUCH waiting around…in the freezing cold…Speed workouts are not very easy to do when I turn into a popsickle out there… I would basically need a ful warm up before each run…I’m not sure if I have the patience and “cold endurance” to do that…aaaaaaaahhhh :eek:
But maybe I need to stop whining and Just Do It, heh??
But time to wear some smiles now, cause it’s TURKEY DAY!!!
WHY IS IT SNOWING??? :mad:
Garage tempo with jump rope:
5min warm up, then did sets of “high knee jump ropes” doing the following reps:
100-90-80-70-60-50
These are pretty intense if done right (knees must go high and back must not lean back and it needs to be done as fast as possible).
My friend in Greece told me that I did yesterday’s workout wrong…I wasn’t supposed to take only 2 min rest between the reps, but I was supposed to have full recoveries (10-20min) between EACH sprint, since they had to be done at 95%…
Well the thing is…that is TOO MUCH waiting around…in the freezing cold…Speed workouts are not very easy to do when I turn into a popsickle out there… I would basically need a ful warm up before each run…I’m not sure if I have the patience and “cold endurance” to do that…aaaaaaaahhhh :eek:
But maybe I need to stop whining and Just Do It, heh??
But time to wear some smiles now, cause it’s TURKEY DAY!!!
Happy Thanksgiving!!!
My plan for the day was special endurance (4-5* 300s with 15min rests) .
So I get the track and SNOW… :mad: all over the track, except for 3/4 of one turn…AAAAAAAHHHH!! It was incredibly cold also (ok, maybe I’m exaggerating…but it was TOO cold for me…) after 4 laps i was still freezing…so I ended up just doing 10 laps around the snowed track, while accelerating as much as I could (my legs were literally numb throughout the whole run).
Then HUGE outing to the mall with the sis.
Then basement stuff: 100 jumping jacks, abs, double leg hurdle hops w/ imaginary hurdles (6*10hops), then 4 sets of 25sec intense high knees.
I HOPE the snow is melted by tomorrow on the track…Snow is pretty, but it drives me nuts…
On a happy note…I bought some nice stuff for myself at the mall today
COLD outside…didn’t even try to go to the track and see if the snow had melted, cause I know it would have taken me 2 hours to warm up anyways…
I did something like special endurance in the garage using the jump rope (high knees jump roping, fast).
2*(4* 50sec “high-knee roping”)…yeah, that’s what I’ll call it from now on…(good stuff, by the way…) 1min rests/rep, 15min/set
My heart rate was going up to 180bpm between reps. Reps varied between 50 and 58 seconds, depending on how many times I tripped on the rope while doing it…I was doing 150 jumps per rep.
Then abs.
Tomorrow I’m taking off (only thing that I’m allowing to myself would be abs).
Next week should run more smoothly training-wise, cause I can practice 3 times in the week on the indoor track.
short warm up jog, drills, 2150m strides (workout done outside)
Then: 2600m w/ 8min rest done as such:
broken into 3200s @33sec, 54sec, 33sec
My first 600m was actually faster than what expected, the coach was yelling at me to slow down at the second 200m so i could make it through the last one, but I did just fine and he said in surprize “are you that strong? maybe I should leave you alone” (hmmmm…good coaching… )
Then another 5-8min rest followed by 4150m accelerations.
Then 75m shake ups.
weight room at 10: (arms)
Bench press: 570, 12100, 8105, 4105
MR seated row: 12, 10
max clap push ups: 21, 8
med ball slams (mmmm!!!): (15*10lbs)2
mr military press(10)+mr floor flies(10)
shrugs: 250lb DB’s
track practice (active recovery day), all on the turf soccer field, which was wonderful:
10min jogging, stretching
8*field diagonals (striding, concentrating on technique) (walk straight recoveries)
shake ups
Surprizingly, it is not all that cold at 6:30 in the morning, so this week our workouts have been outside, which is nice.
Today was extra nice too :), except for the drizzling, but who cares?
450m jog, a bit stretching, drills, 50m strider, 80m strider
10*150 with the firsts 50m just slowly accelerating, with 250m slow shuffle recovery (about 2-3min) >>after the first 6, the recovery was walk 100m then shuffle 150m.
The emphasis of the work was put on form, while trying to run these fast.
My form was so and so for the first two…then I decided to start using my arms and I was told to keep my chin down and not lean back, so 3-5 felt perfect (except maybe for elbows which still kinda went out, but that is so natural to me, that it feels right). 6-7 were kinda sloppy, then I was told that I was starting to decelerate after 70m (which was so true…since I lead my group, I have this bad habit to slow down at the end…) I think that 9 and 10 were the only ones that I tried going hard for all 100m…
Well, wasn’t that analytical? :rolleyes:
Then we did 4 hills, about 70m, 65m, 60m, 55m
These were supposed to be all out; the first one was not complete effort, then I think I did better.
Finally some 60m shape ups to “get rid of any lactic acid build up”.
Stefanie, any thoughts or tips on how to stop the slight “leaning backwards?” I catch myself doing that occasionally in the middle of a rep.
Yeah, when I was doing it, my coach just told me to try keeping my chin down and it usually worked.
Leaning backwards is often the result of poor abs as well. Make sure you do lotssss of them.
The key to learning how to stay up straight is just to think about it while practicing, then it becomes automatic, and your ab muscles are trained to do it. It usually happens when we’re trying to go our fastest and we then tighten up, but the bottom line is that if you concentrate on staying relaxed and keeping correct form, then you will eventually go even faster. And it will feel pretty darn good too.
Stefanie, thanks, that’s really cool of you to explain that to me . I think my occasional slight “lean-back” might be related to a lack of relaxation during the second half of the run (in a 100/200) rather than abs. weakness. I work my ab muscles to the bone with resistance and they’ve become harder than blue steel. I guess I need to have a few reps where I specifically think about or focus on relaxing. I’ll try it but I’m not sure I totally get it, you what I’m sayin’?
It’s so unlike me to be tense. With my personality, I’m normally as cool as the other side of the pillow, but I guess that trait doesn’t necessarily manifest itself in the act of sprinting, so now it looks like I have to work on it with my top-end running speed.
"…don’t call my name out your window when I’m a leavin’, I won’t even turn my head. Don’t send your kinfolk to give me no talkin’, I’ll be gone like I said…
I know what you’re saying, cause I’m tense as well…My sister and friends always say “loosen up!!!” - it always seems like my muscles are in anxiety, and every time someone tries to massage me, they’ll talk about my tenseness…
I walk on my toes with my back very straight (yes, like a muscular ballerina… :rolleyes: ), when I sprint I won’t move my arms as much as I’d like and I lean back if I am not completely relaxed, like Michael Johnson (I wonder why it worked for him… )
I think the only time when I feel completely untense is when I’m sleeping, or when I’m drunk :rolleyes: (which is very few times a year, usually in Greece…)
So yeah…I know how you feel; about having to learn how to be relaxed…
Today in the weight room (legs):
- squats: 5* 135, 15195, 15205 (these reps are so intense that at the end I feel like I just finish running a 200…heart rate is way up there…)
- RDL’s: 15120, 15125 (these felt kinda easy - I try to take it easy on these, cause at the beginning of fall I had pain in the lower back doing these).
- arm circuit: max push ups(35)+max floor chin ups(15), max push ups(20)+max floor chin ups(14)
- larimore lunges, 10 each w/ 15lb DB’s
5)MR leg curls, 12 reps - hip adductors, 12 each
Then in the gym:
15min biking
15min elliptical
abs and some shin strengthening and then some stretching.