Tempo Running: 1200yds total
2 x 6 x 100yds, 30 sec rest
Upperbody Weights:
Bench: 135 x 8, 155 x 5, 185 x 5, 205 x 5
Incline DB Press: 3 x 10, 40’s
Wide Grip Pullups: 2 x 5
Chinups: 2 x 5
Seated Rows: 2 x 8
Leaning Lateral Raises: 2 x 6/arm
Upright Row/Lateral Raise: 2 x 10
Dips: 3 x 10
Preacher Curls: 2 x 8
Incline DB Curl: 2 x 8
My legs are still sore, mainly my glutes and hams. I’m thinking it was from the GHRs yesterday. I’m going to keep static stretching and take a contrast shower. I saw a hip belt in the gym today, but I’m still not sure if I should start doing them so soon.
Box Jumps series ~ 12" box
Forward Jumps: 3 x 20
Lateral Jumps: 3 x 20
Single Leg Box Jump: 3 x 3
Single Leg Lateral Hops: 2 x 10sec
Pistol Squats on to box(Half ROM): 3 x 10, w 5lb weights in hands
Split Squats: 30’s x 8, 35’s x 8, 40’s x 8
GHR: 3 x 8
Core Stability(Mostly Planks and Birddogs)
I had no access to a track today, every track that I tried to run at was either locked up or had a track team already running on it. I did some Box jumps with a box only of 12" just because I want to gradually increase the height on the box safely. I wouldn’t want to be doing some intense landings with that high of compressive loads this soon. The reason why I’m not doing any full ROM pistol squats is because it requires some spinal flexion to get that full ROM. I also can’t even do a full one yet. But I’m liking the GHRs and Split Squats right now.
So I got a blood work and urine test done yesterday, and it turns out that I have high cholesterol, liver enzymes aren’t correct, and dehydration. I had to get the blood work done because of this medication my dermatologist wants to put me on called Accutane. The epidural steroid injections I had 5 months ago caused some acne.
Now it doesn’t make a lick of sense to me when I’ve had several blood work tests done before I had my surgery, and I never had any problems. Even though lately I’ve been eating a lot to try and get my bodyweight up since I had lost some weight, but I don’t see how that could have caused high cholesterol??? And I’ve been through weight gain phases before and never had this problem.
Why can’t I just be healthy like every other person my age? Adversity hits me again…
4 x 10yds
2 x 20yds
3 x 40yds, ran a 4.5 on the third!
Bench: 135 x 8, 155 x 5, 185 x 5, 210 x 5
Weighted Chinups: 3 x 2, 45lb plate
Cable Crossover: 2 x 15
Lateral Raises: 2 x 15
Upright Rows: 3 x 10
Core Stability
Had to finish the workout early so I could see the Baylor meet today. I was surprised that I ran that fast today, I was expecting to be super slow like a 4.7 or worse! I would not say that the 40 was legit though. I ran it on a track with spikes so I’m not anywhere near satisfied. But still I’ve only been training for 2 weeks, so I guess this means that I’ve gained back a lot of what I had.
I did get to see world athletes like Jeremy Wariner and Darold Williamson today though. They kicked butt in their races. I think Wariner ran a 20.75 and Williamson ran a 21.42 in different heats. I watched most of their warmups and their dynamic warmup looked pretty complex. Awesome stuff today though.
Speed Work done on grass w/ cleats
3 x 10yds
2 x 20yds
3 x 40yds
Med Ball Slams: 2 x 5
Weights:
Pistol Squats full ROM off Box(12"): 2 x 5
Split Squats: 20’s x 8, 30’s x 8, 45’s x 8
Hyperextention: BW x 12, 25 x 8, 25 x 8
Speed work quality was horrible today. I was doing them in my cleats on my HS practice field. Grass wasn’t even mowed down yet. Did what I could though.
4 x 10yds(falling, pushup, etc) Ran a 1.55 on a 3pt
3 x 40yds
Hip Belt Squat: 45 x 15, 90 x 15, 135 x 15, 180 x 15
Split Squat: 20’s x 8, 40’s x 8, 50’s x 8
Hyperextentions: 3 x 8
Not a good workout at all today. Speed was done on the same horrible grass, except it was wet today. The track was taken. I don’t know about the 1.55 though because the 40’s I ran were in the 4.7 range on that terrible grass! The hip belt squats were pretty difficult to load it up. I couldn’t even get parallel on them. Just not my day today…
Leg Circuit: 4 circuits
20 x bw squats
20 x bw lunges
20 x split jumps
10 x squat jumps
Core Circuit: Pedestal, 2 x 10
My nasal passages were congested but once I started warming up I was able to breath. Didn’t have any access to weights today. So I did what I could and did a leg circuit. The core cirtuit was from the Dan Pfaff General Strength DVD. Pretty nice.
Upper Weights
Bench Press: 135 x 8, 155 x 5, 185 x 5, 215 x 5
Wide-grip Pullup: 4 x 6
Weighted Dips: 2 x 6
Front Plate Raises: 2 x 10
Hanging Lateral Raise: 2 x 10
BB Curls: 2 x 15
Tempo Running: 1000yds total
Core Circuit: Pedestal
I just got convinced to run the first leg of the 4 x 100m at the district track meet in 2 weeks! The first leg that they had is hurt. I’m going to have to start doing some SE stuff tomorrow or something. I’ll probably have to run the open 100m as well. This sucks that I have no preparation, but I’m going to try my hardest no matter what.
Coach found a meet for me to run in tomorrow. I’m only going to be running the 100m. I’m not expecting to run a PB or anything since I haven’t done any SE work. So I’m just going to stretch, take a contrast shower, and mentally prepare myself for this race.
Thats my point, either way you will run a shitty time so why not get some overdistance work while running a shitty time. Don’t be so excited to run the 100m in your first meet back.
Not going to post the time on here. I’ll just say that it was 1.3 off of my PB. I’m beginning to think if I should even bother running track anymore…
Coaches said that I looked real tight. I did feel pretty sluggish before the race though, like I wasn’t firing from all cylinders.
I don’t think its possible to shave 1.3 before district. I’ll have to think this through and get more opinions. I’m not going to compete to embarrass myself.
What was your time? This is why you should have ran the 200m, when you run your main event the first meet of the year and dont hit your goal time it plays mental games with you. You will drop time fast, you need to get workouts and races under your belt.
Not to be harsh but… did you expect to come out and run near PB times today after
1.) Coming off of recent back surgery
2.) Not even running out past 40 yards
3.) No speed endurance
etc…
Don’t beat yourself up so much! Of course your first race back is going to be a “bad” time relative your own.
Keep chipping away, you can return to where you were before. Just relax right now and get your fitness levels back to par, get some more speed work under your belt, and let the times come- no use in fighting it right now anyways.
Dont give me that bull man…your 100s even when you are at 75-80% are faster than mine…I’m a 13.2 PR from Tuesday’s meet and I know that is slow. Don’t hurt yourself over it…keep chipping. Im waiting for the results of my 100 from yesterday. It’ll probably be around the same time or better.
I feel that it is pointless to even run though. I’m expected to be at my fastest in 2 weeks! I’m projecting that I’ll only have 3-4 SE workouts before the district meet.
I knew I was at a disadvantage from the start. But I wasn’t predicting that I was going to be this far away from my PB!