-60’s felt really good. On the 60’s (especially the 2nd one) as I was starting to come up from the accel, I felt myself lift off the ground; I saw a bird fly in front of me and though I was going to hit it lol. I actually wasn’t going to but it was good to get that feeling of tall/high hips.
Weights
A1.) Speed Bench 10x3x55%, 1x1x82%, 1x1x87.5%
B1.) DB Tri Extension 6x10 30 sec rest (30’s)
C1.) Plate Raises 6x10 30 sec rest (45 lb plate)
D1.) Lat Pulldown 6x10 60 sec rest (150)
E1.) BB Curl 4x10 30 sec rest (65) Didn’t get the last 2 sets, gym had to close up.
What an amazing feeling. When I was running CC in HS I sometimes felt like I was floating but I’ve never been fast enough to feel like I was flying. I’m jealous.
A1.) Snatch DL 4" block 3x3 (335) w/ belt.
A2.) Rocket Jump x3
B1.) DB Single Leg Squat 2x5 (80’s)
B2.) Split Squat Jump x3
C1.) GHR 4x10
C2.) 1 Leg Box Jump 12" x3
5/3/08
6x200 70%, 200 walkback recovery.
700 core
5/5/08
Speed 330
2x30 sled
2x30 3 pt
3x70 (7 min)
These speed reps today felt really really good. The last 2 were the best of the 3 70’s in terms of technique, relaxation, etc. Some dude was running on the track and commented how fast I looked, then asked if I wanted to race lol… Pretty sure it was a joke…
200’s are fine actually. First time I did it was a little harder than normal but I can bust em out no prob now.
I wasn’t able to get anyone out to time me today… Maybe next time the track coach is out there the same time I am I will ask her to time me. But today I had to run early and they practice at 2:30.
Just going by feel I suppose. I’ll start timing them from now on. Well supposed to be 70% of best 200 time, but who knows what that is currently. So my f up. I just figured 70% for me was around 35 seconds, but even that may be a bit fast for this type of work.
I’ll def star timing them from now on, just calculated out that 70% of my 200 PR (going with 22.8h) is around 38-39 seconds. I’ll be gettin a time on them tomorrow.
i usually time a couple at the start and at the finish just to see if im dropping off. i think 35-37 would be good for you, also as you get more fit the times should get faster.
A1.) Bench Press worked up to 295x1. Went for 300x1, had it halfway but couldn’t get a lockout without assistance from spotter.
B1.) Lat Pulldown 3x10 (160)
B2.) Face Pull 3x10
C1.) Tricep Pushdown 3x10
C2.) DB Curl 3x10
The medball circuit was tougher than I thought it would be. Had my upper body feeling refreshed though afterwards. It’s work, but the fatigue subsides soon after…
Tread walk was a nice cooldown too, but the incline made it a bit tougher. Kept my HR up the entire time around 135-145 bpm according to those hr monitor hand devices they have on the treadmills.
Well I found out there are 6 all-comer meets this summer that I plan on competing in. (June 18th-July 30th)
I am feeling really good right now and expect to run some good times this summer. It will be nice and warm, plus they are night meets so any wind will most likely be slight tailwinds (from what I’ve heard from past competitors).
I am really anxious because I’ve put alot of work into improving myself and for the first time I truly feel like I’m ready to show what I am capable of, speed wise.
