Training journal of Chris30

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321

Hi Chris30

Quick note in response to your PM.

I like your new schedule a lot better than the one you were doing last year. A schedule consisting primarily of lots of weightlifting and 30m sprints is a recipe for injury, especially for a neo-master athlete making a comeback. This new program is much better, though I caution against overdoing it: 4 track and 2 weight sessions is a lot, even if one of the track sessions is tempo.

At this point in time 90% of your progress will come on the longer end of the running spectrum i.e. GPP and SPP distances. Thinking like a 400m runner will help you more at this point than thinking like a short sprinter.

Cheers and good luck with your training.

322

Thanks man :slight_smile: It’s funny I was actually considering combining 2 of the three running workouts at first. Maybe short speed and speed end or the long stuff with speed endurance.
I am still a little sore today and dont want to risk anything with the old hamstring.

Do you have any suggestions? I am thinking about combining the squats with short speed and doing the other two components together. ie:

Monday - Short speed/weights

Tuesday - tempo/core

Wednesday - Circuit (light upper body supp weights. Nothing CNS intensive)

Thursday - Speed endurance and SE?

Friday - recovery (probably pool)

Saturday - Ext tempo/core

Sunday rest

323

Hitting short speed and weights tonight. A little bit sore but not too bad. Hopefully after warmup everything will be good.

324

speed/weights

Well short speed is out for me at least for the short term. I changed things up and it worked well.

Here is what happened

warmup - 4 laps, static stretching, 4 x 60 meter strides, dynamic stretching

tried 5 x 30m with 4-5 minutes rest. I managed to do 3 of them but the last one was quite uncomfortable. (bothered my hamstring)

Said screw it and decided to hit long speed/intervals

3 x 230m
1 x 200m
8-10 minutes rest between reps.

Tried to stay relaxed yet fast and keep the runs consistent. Every run felt better than the last until the last one. coming off the second bend I had a wicked cramp in my right calf and decide to call the running part of the workout quits. (I think I am a little dehydrated)

Went and hit weights:

4 sets stepups to high box 10 reps each leg (135 pounds)
3 sets snatch grip deads (185 for triple (Decided to go light)
3 sets reverse hypers

Overall it went from a disastrous workout to a great one. I think for the first month I am going to keep the shortest speed distance 80 meters and the medium workout at 200 meters.

The other workout I think I am going to make circuits (either triples or giant sets) to get a plyometric component in the micro and also for greater fitness.

Good learning experience tonight.

Chris

325

Wise decision, sounds like you’ll be fine, you’re using your head.

326

hey chris you see your workouts are slowly turning into what ive been trying to tell you before mainly cause of my experience in hamstring injuries from last summer!
when i was told by the doctor it was okay for short distance sprints i waited two more days and on my speed day i was doin 30s and i got bothered by my hamstring in the 3rd one, bit kinda like what you have gone through.
i recomend bigger distances as well at this point in time and to concentrate on acceleration runs in your warm up. the best exercise that worked for me was doing 5x100m place cones 25m intervals and gradually build up to full speed from 75m to 100m
it slowly adapted my hammys for the shorter sprints, maybe you should try those
gluck

327

Komy,

That is a good idea thanks man :slight_smile:

CNS Workout 1: 4 x 200/weights with 8-10 minutes rest. Relaxed and fast

CNS Workout 2: 5 x 100/weights shooting for top speed at ~75 meters

CNS Workout 3: Circuits (Giant Set or Triples including plyometric component)

328

circuits - Giant set x 2

warmup - ten minutes on bike followed by stretching

Circuit:

Two giant sets with 90 seconds rest between each giant set.

NO rest between exercises within each giant/superset

Here it is: (No rest between exercises)

Burpees (20)
Pushups (25)
Situps (40)
Squat Jumps (20)
Floppy fish
Lunge walk (15 meters then turn around and 15 meters back)
Alt knee situps (40)
pushups (25)
Duck Walk (same as lunge walk)

90 seconds rest

Repeat above

I thought I was going to barf when I finished! I had to take a long time to cool down as I was just dead/dying

cooldown: 5 minutes on treadmill then 10 minutes on bike

Thats it :slight_smile: GREAT workout!

cheers,
Chris

329

GPP

Monday - REST

Tuesday - CNS Workout 1: Shorter :wink: speed/upper body weights
5 x 80m shooting for hitting top speed at ~70 meters
3 sets hamcurls (very light for rehab)
3 sets explosive calf raise
3 sets bench
3 sets chins
3 sets reverse hypers

Wednesday - Recovery (Pool)
8 x 45 seconds running in the deep end
3 x B drills
3 x leg swings
static stretching

Thursday - CNS Workout 2 Thursday: Long speed/Lower body weights
4 x 200 8-10 minutes rest. Relaxed and fast (90%)
4 sets stepups to high box (8 reps per leg)
3 sets snatch grip deads (3-5 reps)
3 sets reverse hypers (8-10 reps)

Friday - Tempo or REST
4 x 4 x 100 on grass with 45 seconds between reps @65% very light and easy. Some static stretching between sets
or
10 minutes on bike with intervals with core work (med ball, leg raises, weighted incline situps etc)

Saturday - REST

Sunday CNS Workout 3: Circuits (Giant Set x 2 with 90 seconds rest)
Burpees (20)
Pushups (25)
Situps (40)
Squat Jumps (20)
Floppy fish
Lunge walk (15 meters then turn around and 15 meters back)
Alt knee situps (40)
pushups (25)
Duck Walk (same as lunge walk)
90 seconds rest
Repeat

330

nicely thought! now we’re talkin :slight_smile:
i like the tempo and pool workouts definitely fit in pretty well
circuit sounds tough but will definitely be very beneficial as you adapt to it
on your tuesday workout the 5x80m, maybe you should vary the distance every once in a while
gluck with that

331

Thanks Komy :slight_smile:

Today:

speed end/weights

warmup:

3 laps jog
static stretching
4 x 60 strides with dynamic stretching between reps

workout
5 x 80 with 4 minutes in between at ~90-95% focusing on relaxation
5 x 30m running A’s walkback recovery

weights
2 sets cleans (felt like crap so stopped cleans)
4 sets stepups to high box (135 for 6 reps per leg)
3 sets reverse hypers

Felt good tonight. Running was pretty good :slight_smile:

Didn’t cooldown properly though, rushed home to see the game! GO LEAFS!

tempo tomorrow :slight_smile:

Cheers,
Chris

332

was going to hit tempo tonight but was too busy and had to come home right after work.

cheers
Chris

333

Long speed/weights

Had a pretty good workout tonight :slight_smile:

warmup: 4 laps jogging, static stretching, 4 x 60 accels with dynamic stretching in between, A’s, B’s

Runs were on a non banked indoor track in sneakers
4 x 200 at ~90% with 3 minutes rest. (testing)

first was done in 27.8. Felt pretty good but was a little winded afterwards

rest 3 minutes and 30 seconds and then:

28.0 seconds (virutally identical to the first. actually felt a little faster in parts of the run)

I was pretty cooked after the second one. Had to take 5 minutes and 30 seconds rest.

On the third one as I was coming off the last bend two idiots walked right in front of me. I had to jam on the brakes and swerve around 3 lanes. Last one was in ~29-30 seconds. Probably would have been a low 28 if I wasn’t interrupted.

After that I was cooked so I decided to do some strength endurance work and skipped the last rep.

5 x 30 meter walking lunges

Then hit the bike ten minutes to flush out the legs before weights.

Weights:

3 sets explosive calf raise (225 pounds)
5 sets reverse hypers (10-12 reps)
3 sets weighted jump squats (only 45 pounds)
3 sets running arms with 5 pound weights for 25 seconds

That was it. Overall a good workout.

I was pleased I was consistent with the 200’s with the relatively short rests between them. In three weeks I’ll try again and try to get in the 26 second range with 3-5 minutes rest.

I am almost positive I could bang them out in mid 25 low 26 seconds outdoors. the indoor track turns track are murder for me. especially considering it isnt banked.

Things are progressing along nicely so far. Going to hit tempo/core tomorrow :slight_smile:

Also I weighed myself. I am down to 196.4 pounds. At this rate I should be around 190 in 3 weeks :slight_smile:

Cheers,
Chris

334

Instead of hitting circuits indoors today I decided to go outside and do a hill/circuit workout.

Warmup
4km fartlek cross country run/jog (easy pace)
Static/dynamic stretching

Speedwork:
6 x 40 meter hills with walkback recovery
5 x 40 meter hills
1 x 50 meter sprint on grass with pushups(15) squatjumps (10) afterwards
1 x 50 meter sprint on grass with 15 burpees afterwards
1 x 50 meter sprint on grass with 15 pushups and 30 meters of lungewalk

Great workout. Weather was awesome and the grass was great to run on.

Cheers,
Chris

335

was going to hit tempo today but felt really sick all day (stomach, head, neck)
Almost feels like mild food poisoning. Going to rest up and see how I feel for speed tomorrow.

cheers,
Chris

336

Good idea to rest up Chris till you feel better. I was sick a few weeks back & had to rest too. Bounced back better than expected.

llenny

337

Thanks man :slight_smile:

I felt better after resting up a bit and decided to hit the 200 workout again.

This time I ran at York University. I was originally going to run outside but there was a meet on so I went to the indoor track instead.

I couldnt find my spikes (we are packing to move soon) so I was forced to run in flats.

York has a nice banked track so the speedwork was definitely easier than at UofT.

Did the following:
warmup: 1200meter jog, stretching, 4 x 80 meter strides

3 x 200 with 6 minutes rest. (I decided to up the rest to keep the quality good for the set)
first one was in 26.8 :slight_smile:
Second one after 6 minutes rest was 27.2
Third after 6 minutes rest was 27.0

Felt really happy about the runs. I was just focusing on “up”/“Down” and didn’t feel like I was killing myself. I think outdoors will be low 26 seconds easily at 90%.

I then hit 3 x 80 meters with ~3 minutes rest and they felt really good. (Not timed though)

I guess the fitness is ok. Times were consistent and everything felt good.

Weights after speed:

4 sets of stepups to high box (135 for 6-8 reps per leg)
3 sets of 20m lunge walk with dumbells
3 sets of chins (5-7 reps) in between lunges
cooldown

Cheers,
Chris

338

short speed/plyos/weights

did lots of plyos tonight

warmup, 1200 meter jog, stretching, 4 x 60 meter strides/accels

Speed
6 x 50 meter with 4-5 minutes rest

plyos:
4 sets straight leg bounds for 20 meters
3 sets bounding for 20 meters
5 x 30 meter running A’s with walkback recovery
3 sets hanging leg raise

Weights
4 sets stepups (135 for 8 reps per leg)
4 sets reverse hypers
3 sets straight leg (single) ham curl with weights

10 minutes on bike cooldown

Was pretty cooked after this :slight_smile:

Was a fun workout. running didn’t feel great but bounding was awesome :slight_smile:

cheers,
Chris

339

im curious how ur 50m times were? though it looks like your getting fitter overall and thats what really matters. apparently getting more fit and working on your overall endurance mainly strength has a much bigger effect than just focussing on the obvious stuff ( weights and sprints).
keep up the work
cheers

340

Thanks Komy. I had one 50m timed from a standing/falling start and it was 6.0

How accurate that was I don’t know :slight_smile:

I am cooked today!! Light tempo and upperbody weight circuit this evening and then REST :slight_smile:

Cheers,
Chris