I’m smart enough to know I can’t go 100% but last summer I suffered several minor (thank God) strains running 100s and 400s at about 80%. I guess if you don’t have a good background of sprinting you have to move even slower.
You just described me. But I consider a mile to be distance running 
Same. Hate long distance and always did sprints - but as a decathlete - I had to run a hard mile about 5x a year and could run 5’ without training for it from age 15 till age 34 - although training seriously for sprinting, we’d still cover a couple miles of moving every training session.
2/27 - ez day just about 30 mins of run/walk/jog. About 3 miles - with about 1 mile of quick but not fast running up an easy hill.
2/28 - 6 days in a row - and will end up hitting 3 more in a row I think, which is great. Not too sore. Short workout this morning, version of Session 1:
I like the 8x3 progression for this and squats, and will probably keep adding weight for a few rounds, and then on the heavy days will progress reps instead for awhile. You’ll see that on the planned strength work, I’m alternating squats or deadlifts, but between metcons when I do them, and Olympic lifts depending on if I catch low or not, I will be getting in more squat sessions - and for deadlifts, on my programmed OL day, I’ll likely usually do some heavier high pulls above my clean weight.
3/1 - day off after a bunch of days in a row am feeling a little banged up (in a good way).
Also ended up walking maybe 3 miles yesterday.
3/2
So, while my cleans and snatches are really bad compared to a year ago when I banged up my shoulder (leading to almost no upper body work for last year, which I think hurts OLs more than you’d imagine) - AND I felt slow today - and AM work I’m always about 5+% off PM - I did a little more volume than the same workout last week (28 reps on snatch - with more reps at 135+ (which is what I’ll call my 85% right now) and more volume on clean as well.
Assuming my snatch is 10 lb and my clean 15 lb better mid-day or end of day - that’s a pretty good session. Even if AM and PM are same strength levels, I’ll still take it.
3/3
Walk/run/jog - 3 miles total
3/4
Track workout
Discus throws were mostly 90-95’ (a little under 30m) with a few in the 105-110’ range. Not good - but the best ones were only about 10% less than when I practiced regularly.
Shot was worse - mostly around 35’ with a couple at 36-37. When I practiced regularly, I was about 15% better here.
Jumps - wow those were worse. About 25’ for standing triple and 26-27 for standing 3 broad. Back when training - I think routine marks would be 20%+ better here but will need to check.
Yes - 4 years ago I was about 5’ better for standing TJ. Then again this was first workout like that in a long while
3/5 - traveling - off
3/6 - gym was closed so worked out at home.
Warmup
DB circuits
Rowing: 10x100m rest 30” 200 rest 30” then finished w 800m.
Walked 10 flights of stairs up to my condo
100’s were at 1’19”-1’25” pace. 200’s at 1’50” pace. 800 at 1’50” pace.
Also did 8x2+2 Single Arm DB Snatches with weights between 60 and 85 on 3/6
3/7
Meetings in city and work from home so another “out of plan” workout.
10 rounds of
30 swings
15 goblet squats
10 reps arms (curls, lateral raises, etc).
Ad lib rest. Usually about 2’ per round and a minute or two between.
3/8
Another day at home (snow day this time) - so just doing some moving around. In gym:
Mobility Work
Row 5k
Walk 5k (incline)
3/9 off
3/10 OL technique day
A bunch of muscle snatches, high pulls and hang snatches and a bunch of clean pulls from the floor up to a pretty heavy weight (295). Probably 60 reps total but only 15-20 at a challenging weight.
And I can’t figure out my problem right now - but really struggling w speed on the OLs. Weight that I could power clean as recently as a year or so ago feels heavy on a clean pull and can’t even get it past my navel.
Speed is elusive when you don’t train the movement for awhile. A couple years ago I was chasing a 3 plate power clean and hitting 275 for doubles and triples along the way. It was my ugly and slow 1RM before my surgery. I just got away from pushing it for awhile and my performance dropped rapidly. I have a program written to improve it again; I just have to get healthy enough to do it.
Yeah - for me it is just about sticking to a program - and when I do, progress is solid - but then I end up having an injury - usually shoulder from a seizure (been 3+ months without one) - or travel, where I can’t train properly for 2 weeks in a row, so don’t get quality sessions in.
Long warmup then
Squats - 5-3-2-111 at 155-245-265-315-335-355
Then 8x3 at 275
3/13
Snow day in Boston (we’re talking 12"!) so didn’t get to gym or to work. Trying to keep my rotation going, so Day 2 was Accel - Plyos - DB Circuit
Those stairs were brutal!
Sounds like my mile today lol! There’s something about breaking a distance up into super tiny intervals that makes it worse than it really is.