Tempo and contrast showers are pretty much my only modes of recovery. I think I am going to cut back a bit.
Work has been crazy plus I have severe summer allergies and I think they are affecting my recovery. Also we are in the middle of a heat wave (~35-38 degrees Celcius) and that is knocking the crap out of me too.
I am going to reorganize my program/volume a little and see how it works. I may have to cut back significantly for a while till I am on my feet again.
Cheers,
Chris
Decided to take a break from running today. (44 degrees C outside!!)
Went on the bike for 10 minutes and did the following:
3 sets of squats up to 225 for triple (easy)
3 sets of flat bench (185 for 5 easy)
3 sets of bent over rows (155 for 6 easy)
3 sets of standing shoulder press (up to 135 for 6)
3 sets of chinups (6 reps) between each set of standing shoulder press
3 sets of dips (8 reps)
2 sets of alternate dumbell bicep curl
Felt pretty good today. didn’t go all out on the weight, just wanted to hit everything and get out.
Total of 20 work sets (not including warmups)
cheers,
Chris
Tempo was really good today. I felt powerful and relaxed doing the runs. It was also very hot (34 degrees C)
Did usual warmup
then
4x100
4x100
4x100
3x100
With 45 seconds break and situps between sets. (2 minutes between sets)
Jogged a lap and rode the bike for 8 minutes as a cooldown.
Looking forward to longer speed/weights tomorrow 
cramp in my right glute/upper hamstring is pretty much gone now too.
Hopefully its not raining tomorrow!!
Cheers,
Chris
3 sets of standing shoulder press (up to 135 for 6)
3 sets of chinups (6 reps) between each set of standing shoulder press
I like the sound of those - is that some sort of pump - up excercise ?
I find it a really good push/pull exercise.
Flat bench and bent over row are a great combo too.
cheers,
Chris
Had a great workout today
did usual warmup and drills then
5x60 meter with 3-5 minutes rest between reps
then
5x40 meter STEEP hills with walk down recovery. They were AWESOME. The hill was so steep that you couldn’t walk down forwards, had to walk down backwards. I had cleats on as well so it really helped getting up there.
Then weights:
3 sets of powercleans up to 155 for 6 reps.
After the 60’s and then the hills I was too cooked to do full weights. Just did the cleans and called it a day. It was a great workout. Feeling back on track again
cheers,
Chris
Warmup and lots of drills
3 sets x 4 reps x 120 meter
under 20 seconds for each 120 with 40 seconds break
2 minutes between sets with sets of 40 rep alt knee situps
finished with 3x3x40 meter A’s/B’s/C’s
great workout feel nice and loose.
cheers,
Chris
In Ottawa this weekend for Canada day. Did a weight circuit at a friends house
3 sets chins
3 sets dips
3 sets dumbell shoulder press
3 sets bicep curls
2 sets hanging leg crunches
was a little hung over so didnt have too much energy haha
Cheers,
Chris
Just came back from Canada day celebrations.
Feeling a little tired and fuzzy in the head so I decided to hit a triples circuit.
Did usual warmup and then the following:
First triple:
burpees (20) Situps (30) Pushups (20) x3 with no recovery.
2 minutes rest
Second Triple:
Squat Jumps (12) floppy fish (20) situps (30) x3 with no recovery.
2 minute rest
Third Triple:
Running A’s (20 seconds) alt knee situps (30) stiff leg double foot hops (30) x3 with no recovery.
2 minute rest
Felt good, I am a little tired now but it should help burn off some of the food I ate this weekend heheh
cheers and Happy Canada Day!
Chris
Did speed1/weights today and it was awesome!
Worked out with a good friend of mine who used to be a thrower. (Also played national level rugby)
Did normal warmup then 3x30 strides and 3x30 accels.
Speed consisted of:
4x60 with 4-6 minute breaks from lying start
then
3x30meter from 3 point start.
Felt really strong and fast today. REALLY makes a difference when you train with someone.
then onto weights:
5 sets of backsquats up to 245 for triple buried. (Legs were cooked after speed)
3 sets of bench (205 for 5)
3 sets of chins (6 reps explosive)
3 sets of SLDL (135 for 5 reps)
Feel really really good tonight. Going to get up early in the morning and do tempo before work and then take it easy tomorrow night.
Really feeling motivated about training again!
Cheers,
Chris
Did tempo this evening. It was very hot and humid outside (over 33 degrees C) so I cut down the volume slightly.
Did normal warmup
800 meter jog, stretching, 3 x (As, Bs, Cs)
3x40 strides
then
3x120m
4x120m
3x120m
jog a lap for cooldown.
then contrast shower
I felt really good tonight. Have some soreness in my legs from speed1/weights yesterday but felt great running. Everything was nice and relaxed and I ran all the 120m under 20 seconds (18-20 seconds) super relaxed and comfortable.
Didnt do any abs today as I wanted to just take it easy in the heat.
40 seconds between reps and 90 seconds between sets.
really looking forward to the next meet 
Cheers,
Chris
1200 meter jog
stretching
3x30 strides
3x30 accels
3 x 50 meter A’s
3 x 50 meter B’s
3 x 50 meter C’s
cooldown
Felt good today, the technique work is helping me for sure
cheers,
Chris
Took yesterday off as my sister was in town and we checked out the African lion safari.
Today I did triples:
warmup: 800 meter jog, A’s, B’s, C’s 3x30 meter accels
First triple:
[ burpees (15) situps (30) pushups (20) ] x 3 with no rest
2 minutes rest
Second triple:
[ squat jumps (15) floppy fish (20) situps (30) ] x 3 with no rest
2 minutes rest
Third triple:
[ stiff 2 legged hops (30) running A’s (25 meters) lunge walks (20 meters) ] x 3 with no rest
cooldown
Workout felt pretty decent. I was pretty tired today and it was hot outside but felt pretty good.
Feeling good power through my legs. Looking forward to hills/weights on Thursday
Cheers,
Chris
Your workouts look pretty good. I am assuming you are in the GPP of your season. Glad to hear you are feeling good out there.
Just wondering, what are C’s? I know A’s and B’s, but what are C’s?
Thanks,
Yep I am in a GPP now and feeling pretty good again
C’s are bum kicks
Cheers,
Chris
Had to take the 8th and 9th off due to illness (had a little food poisoning on the 8th) and had to pickup my car from the shop last night (took about 3 hours after work)
Going to run longer hills today (150-200 meter) and then hit some weights
I’ll report back with how it went.
Wow what a workout tonight!
I was originally going to do short hills but since it was raining decided to do longer hills.
They were about 150meters in length.
didn’t get as warm as I would have liked (it was pouring plus it was only 20 degrees C outside)
Did a short jog for warmup, couple of strides
then
2 sets x4 reps x 150meter sprints up a relatively steep hill @90%
walk back recovery 3 minutes between sets
After the fourth rep of the first set I thought I was going to throw up and pass out. It has been a while since I did something so intense haha.
The 5th rep was a little slower, I was still a little woozy but then I got my second wind and the last three reps were much better.
Then went to the gym and did a very brief weight workout
135 pounds x 4 sets of cleans with 6 reps each. About two minutes between sets.
Dried off and headed home.
It was a really good workout and I was going to hit weights hard but decided to wait till after short speed on Saturday to do weights .
Felt pretty good and the lactic acid buildup wasnt too bad. (tempo has been helping me I guess)
warmup/drills/technique tomorrow night and then speed/weights on sat.
Cheers,
Chris
Took yesterday off
Have a race today so I’ll post back with the results tonight
cheers,
Chris
Just got back from the race! There were some fast guys there that is for sure!
I had a decent race except for the start…
I stumbled out of the blocks but managed to run a tenth faster than last time.
12.005 FAT vs the 12.15 last time
Last time I was with the leaders till 40 meters. This time I was back about 8 meters at 40 meters LOL!
Felt pretty strong from 60-100meters this time. I think that is where I had my improvement.
All in all it was fun I need to get on the track more in spikes LOL. this was the first time in spikes since the last race. considering I am in my GPP and ran 8x150 two days ago I am pretty happy.
Hopefully I can run 11.XX FAT by the end of the summer.
cheers,
Chris
Chris I think you should cut back some of your volume, since you have taken so much time off. Hills at 150m hills at 90% a few days before you run might hurt your performance. Try just doing 10-20 meter starts say 3-7 days before the next meet. And take the rest of the week off.