WRCortese5's Training Journal

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301

12/27/05

Planned on 6x200m at 30 seconds w/ 2 min. recovery (found out that Im not in shape yet to do anything in 26-27 sec. with 2 min. recovery… More difficult than it sounds). Raining like crazy, no all weather surfaces around my area, so I improvised.

We have a treadmill in our garage at my parent’s house, so I did a little workout that almost simulated what I would have done on a track.

5 min. jog warm-up, light stretches, couple dynamics/drills. Then I went 30s on at 9.5 mph, jogged at 4.5 mph for 2 min., 30s on at 9.5 mph, jogged at 4.5ph for 2 min., etc… Repeated that cycle 6 times. Felt pretty good. A bit akward running on a treadmill, but good enough for one day. After, I did various bodyweight exercises; Pushups (wide, narrow, regular), Lunges (front, cross, side), Squats, Abs, hip ad/ab work, bridges; all in circuit fashion. Didn’t really count the reps, but I know I did quite a bit.

Very good workout to flush out and get a decent aeorbic workout in.

302

12/28/05

Rest day. Tomorrow 8x300m @ 50-51 sec. Might break it up in sets of 3 with 4 min. rest between sets.

303

Mmm… treadmill goodness. You beat out my 6x30s on “almost” flat trails. I sprinted for 30s to measure a rough 200m, then tried to hit 30’s or faster 6-7 times with x1.5 recovery. It was interesting :stuck_out_tongue:

304

Haha yeah… Treadmill… :cool:

305

12/29/05

Woke up late today, felt good to get some good sleep though. Did 2x(4x300m) with 100m walkback recovery in between reps and 4 min. rest between sets. All reps done around 49-50 seconds. Feelin easier =). I plan on doing either another acceleration day, or a split run session. I have yet to do my split run day, but I think I am ready. I am just curious as if they should be used this early? My first competition is not until feb. 10th, but it may be useful to see where I am at as 400 shape for now. I haven’t had any timed runs so these next few weeks may be useful to get a split run progression either 2x(200+200) or 2x(300+150). We’ll see…

Feelin good.

306

12/30/05

Was not able to run today, due to lack of transportation and flooding, I mean flooding everywhere. It was non-stop pouring the entire day. Made sure I got a good weight workout in later when my friend came and got me.

Weights:
Hang Clean: 3x5 (165, 175, 185)
Paused Jump Squats (3-sec hold at bottom): 5x4 @ 115 lbs.
Deadlifts, conventional stance this time: 4x6 (235, 255, 270, 280) Damn these almost felt easier than sumo stance. I wore a pair of football gloves to get a good grip. Felt good!
Single Leg Ham Curls: 4x6 (60)
Barbbell Military Press: 3x10 (95, 115, 120)
Seated Cable Rows: 2x12
Various Ab work and Hypers

Good workout

307

12/31/05

Don’t know if anyone has been watching the news, but northern CA is flooded right now. If you see on TV, Sonoma County (where I go to school) and Napa County (where I am from) are really getting hit hard. All major roads, freeways, etc. are being closed off, so my plans to go to Sac tonight are history… Damn…

308

1/1/06

Happy new year! Had a really good time last night with friends. We all showed up at my Aunt and Uncles house and partied in their poolhouse with them. It was pretty cool.

309

1/2/06

Just weights today. Will do acceleration work on Friday.

Weights:

Back Squat: Warm-up (2x10x135, 185x5, 225x5) Work sets: 250x8, 275x8, 295x8
Bench Press: Warm-up (95x10, 135x10, 155x5) Work sets: 185x8, 195x8, 210x7 (8th rep 1/2 way before needing a spot)
RDL: 4x6 (135, 145, 155, 165)
Bent Over T-Bar Rows: 4x10
GHR: 3x10 @ BW
Abs~150 reps

Static stretch upper/lower, myofascial release (the stick), endurox post workout, meal 1 hr. later.

Feeling strong. Shoulder is a bit sore (left), I think I slept on it wrong last night.

310

1/3/05

6x30 sec. @ 10mph on treadmil today, with 2 min. jog in between reps. Hopefully this rain subsides so the tracks aren’t covered with massive puddles. Also did 4x (25 BW Hindu Squats, 25 push-ups, 35 crunches, ad/abduction stuff, and 30 sec. gymnastics bridges). Decent enough.

I am feeling like my recovery is picking up, due to proper post-workout eating, regenerative techniques, and good sleep.

Now Im watching the Orange Bowl. Go Penn State! Joe Pa is the man.

311

1/5/06

2x3x300m today.100m recovery between reps, 4 min. between sets. I did them a little harder than I usually do I think. Felt way more outta gas than usual, but I think I was doing them in around 47-45 sec. Ran in flats. I was planning on doing another set, but since I took them out too hard for the first two sets, I called it a day. Thought it went well. Static stretch afterwards, took a scoop of Surge after. This stuff tastes good. I just got my package in, got 2 Surge, 2 ZMA, and 1 Spike from Biotest. I should be set for a while. Still awaiting FROST though.

Just a side note: My bodyweight has been steadily increasing the past couple weeks without me even intentionally trying to put weight on. I started at 175-176 on Dec. 6th, now it is Jan. 5th and I weighed in today at about 182-183. It could be the fact that I have been inconstent with running on my schedule. I also am not out and about as much since I am on break and not going from class to class, etc. I would like to keep my weight constant at about 179-180 for race shape, without losing any strength/muscle. Could be a bodyfat issue?

312

1/6/06

Acceleration Development (to make up for Monday). I increased the volume today to 440m as well from 400m last week.

6x30m w/walkback recovery (4.03, 4.02, 4.05, 4.01, 4.00, 4.04)
4x40m w/ walkback recovery (4.81, 4.87, 4.89, 4.88)
2x50m w/ 2 min. recovery (Forgot the exact times on these, they were 6.2x-6.4x though)

Overall not bad, I didn’t know what to expect since I have yet to get a time on these. All from a 3 point stance. I didn’t feel as explosive as I would’ve liked; my legs almost felt a little heavy. But still felt fairly decent. My friend who usually runs with me sprained his ankle pretty bad on new years eve, so he got to time me today :cool: Took 5 min. between sets also.

Weights later today. Took Spike 45 min. before sprints session, will have Surge post-workout, ZMA before bed. I want to ice my legs tonight to help ease the soreness, I have yet to do that yet.

Weights:
Hang Clean: 5x3 (165, 165, 170, 170, 175)
Deadlifts, Clean Grip: 4x6 (255, 270, 275, 295)
Incline Dumbbell Press: 3x8 (65’s, 70’s, 70’s); After each set I did a little complex training and did plyometric push-ups w/ clap. Did 13, 11, 8.
Single Leg Ham Curls: 4x6 (60)
Abs~150

Overall, a good day. Tempo session tomorrow.

313

1/7/05

Got really good sleep last night, woke up pretty damn sore, mainly in chest, upperback/traps, hamstrings, and abs/obliques/lowback. Little bit in quads.

Went out for tempo session. Jogged 10 min. to the grassy area, did light dynamics/stretches, then did 2x8x110 yards @ 60-70% w/ 30 sec. rest in between reps, 2 min. between sets. Contrast shower after, 45 sec. cold/3 min. hot cycle, repeated 3 times, ending in cold. Felt so much better afterwards.

Tomorrow will be a rest day, with NFL playoffs to be watched.

314

1/9/06

I had to cut my acceleration work short today because the track was closed after sunset. I got there around 4:45, but got enough work in to get a decent session in. I guess it was considered a deloading day.

5x30m (3.96, 4.00, 4.01, 4.00, 4.08)
2x40m (4.81, 4.89)

Felt a lot quicker today. Don’t know if the distance was accurate (+/- 1 meter or so) but I did feel much faster.

Weights later.

315

Continued from earlier…

Weights:
Squats: 3x5 (275, 305, 325)
Bench Press: 3x5 (210, 225, 230)
Lat Pulldowns (Front): 4x8 (150, 160, 170, 170)
RDL: 3x6 (135, 135, 155)
Abs~120-150 reps

Feelin strong and fast. This is a good thing =). I feel that I will have a much better speed reserve this year in the 200m and 400m, along with greater maximal strength to carry over. And I am constant weight at around 180 lbs.

Pre-workout:Spike, Post workout:Surge, Pre-Bed:ZMA.

Will attempt a 6x200 session tomorrow (Weather pending) with 5, 4, 4, 3, and 3 min rest @ 28-29 seconds.

316

1/12/05

Workout was alright today, nothing too intense (saving that for tomorrow). I was going to do multiple 300’s (probably 3x3), but ended up doing: 300, 300, 200, 200, 300, 300, 200, with the 300s in around 49-50 seconds and 200s in 33-34 seconds. Took short recovery between each rep (100m walk). Then I pulled out 8 hurdles and did a bunch of hurdle mobility work. I didn’t think my hips were this tight, but afterwards I noticed a great improvement in range of motion and fluidity. Did over, over-under, lead leg, trail leg, and side step. Probably in the 200-275 reps range. Felt good.

Now for tomorrow: I have to get myself psyched up for this. 2x(200+200) with 90 seconds rest after first 200 and 20-30 min. rest in between sets. I am already nervous anticipating this, since this will be my first test on how well I can handle lactate and my 400 shape right now. Ugh… I will suck it up though. The 400m is all mental (well before you run it at least). Bring it!!! :mad:

Aiming for 53.0-51.0 area when totalling the 200’s together on both sets. We’ll see.

First competition slated for Feb 10th.

317

1/13/06

Woke up ready to go for my split runs. Took Spike before, helped with my focus and concentration. Took the first 200 out at around 90-92% (maybe a little more, I know it wasn’t max effort) in 23.5 from standing start. Rested up 2 minutes, took a 4 step rolling start for the final 200m and finished in 25.2. So 23.5+25.2 = 48.7… I can’t run that right now obviously, but adding in around 3 seconds, comes out to 51.7 or so… Not so bad for right now, especially since that was my first real intense lactic session. I was done for after, I rested up 30 min. and still wasn’t feeling it, so I called it off. I had to work anyways. Good work though. Weights later.

318

1/13/06

Updated from earlier:

Weights:
Deadlift (Clean grip, no belt) 3x3: (295, 315, 325)
Weighted Chin-Ups: 4x6 w/ 30 lbs. attatched
Dips: 3x12 w/ 25 lb. plate attatched
Abs~ 200 reps

That was all. Short but sweet.

319

1/16/06

Nothing today. We are testing this week for lifts I believe, so I want to be fresh and ready for tomorrow. I went in the spa for a while today, and also alternated a few times going into the 55 degree pool for a minute at a time. I’m going to stretch later and rest up. School starts back tomorrow. Hooray…?

Lifting goals for testing:
Bench: 225x 7-8 reps
Squat: 330x6-7 reps
Hang Clean: 180x5-6 reps

I will do mostly tempo this week. I think we may be testing 40’s/pro-agility/Vertical Jump too, but that might not be til next week. Last year during testing week I was so sore and hurting while trying to do track workouts that I injured myself and ruined the first couple weeks of the season. I am also taking therapy and other modalities WAY more serious this year than last season. Injury prevention is top priority.

320

1/17/06

Oh wow, what a day. First off, started back to school again. I was up at 8 am to get food in me, then at again at 10 before I headed over to the school. I also packed food with me and didn’t feel hungry at all throughout the day.

After sitting in the track coaches office for an hour or so shooting the sh*t, I went out at 12 to do my workout before the track meeting at 1. I went ahead and did 6x200m w/ 3 minutes in between reps. My goal was to go about 28-29 seconds with these. First 3 were fine, last 3 were a little tougher. Times went as follows: 28.0, 28.1, 28.4, 28.3, 28.6, 29.0. Cool down lap, stretches, then track meeting after. I also did about 100-120 reps of hurdle mobility and got some PNF stretching done on my hamstrings and hip flexors by the trainer.

THEN I had a 3 o’clock football meeting, followed by lift testing. I tested my squats today. I wasnt sure what to put on at first, and I wanted to go for somewhere around a 3-5RM, so I threw on 345 after warming up with 135x8, 225x5, 275x3, and 315x1. I ended up crushing it with a solid 345x9 reps with a belt, establishing a new PR (comes out to 440 lbs. on a conversion chart) and tied the Football Team’s Squat Record for Wide Receivers :smiley: … Excellent feeling…

Before workout: Spike, Post workout: Surge, Vitamin C/E… Other supps today: Fish Oil, Flax Seeds, L-Glutamine, ZMA…

Good way to start the week off! Now I have a 7 o’clock class, which hopefully will get out early… Later will use soup can roller, ice, and stretching before bed.

Tomorrow easy tempo, Im sure I’ll need it.