Wednesday: 8/22/12
AM: Lifting
Roman Chair Situp
15# 3x10
Russian Twist
10# 3x6
Roll-Outs
3x10
Wednesday: 8/22/12
PM: Track Workout
Typical Warmup
1 mile fartlek x 2 (stride, jog, stride, walk)
My legs felt pretty shot and I considered only doing one of the fartleks. Then I decided not to be a pansy and did both. Didn’t time these because I really don’t care how fast I ran them.
Thursday: 8/23/12
AM: Lifting
Snatch
85# 4x5
RDL
175# 3x8
Hip Thrust
115# 3x8
Leg Curl
55# 3x10
Step Up
25# DB 3x8
I really didn’t want to get up this morning. Despite being tired things went pretty well.
Thursday: 08/23/12
PM: Track Workout
Warmup
(150m x 4) x 2 walk back recovery
(20.1, 19.8, 19.1, 19.0)(18.8, 19.1, 18.8, 17.3)
I felt awesome today. I really only wanted to run these in 20 seconds but it just felt too easy to run that pace.
Friday: 08/24/2012
AM: Lifting
Push Press
115# 4x5
OH Press
35# DB 3x8
Pull-Ups
BW x 8,7,7
Rows
75# 3x8
Didn’t want to get out of bed again this morning. Took a lot longer to lift than it should have, but I got it done. I’m usually dragging ass on Friday, so not a big surprise. The only thing I really had problems with this morning were the pull-ups.
Friday: 8/24/2012
PM: Track Workout
Typical Warmup
300m x 4 (100m walk recovery)
(56.2, 56.3, 55.7, 50.9)
This was a 1500m workout, hence the slower times. I am gradually going to increase the number of runs to 10 and then increase the distance to 400m. I would also like to drop the times down to 54 seconds on the 300m and I would like to get to 72 seconds on the 400m. Running 56 today really didn’t take that much effort, so I don’t feel like it’s going to take too long.
Monday: 08/27/2012
AM: Lifting
Jump Squat
45# 4x5
Squat
115# 3x8
195# 3x5
Split Squat
30# 3x8
Leg Ext.
60# 2x20
Foam Rolling
Monday: 8/27/2012
PM: Track Workout
Warmup
Hurdle Drills
a couple easy run throughs over one hurdle at 33". Hamstring was bothering me so I stopped
(60m x 4) x 2
(6.8, 6.7, 6.5, 6.5)(6.6, 6.7, 6.8, 6.9)
My legs were pretty shot after the first set. I was taking about 3 minutes rest, but it didn’t help much. This is pretty much my full speed right now, non-spiked up. I might have been able to go 6.4, but that would have been it in flats.
Tuesday: 08/28/2012
AM: Lifting
Hang Clean
135# 4x5
Bench
160# 3x8
Pull-Over
35# DB 3x8
Flys
35# DB 3x8
According to some USATF charts, based on the 6.5 60m flys from yesterday I should be able to run a 11.67 FAT 100m in my flats. Not too shabby, but still have a lot of time to drop.
Tuesday: 08/28/2012
PM: Track Workout
Warmup
1 Step Jump Drills 3x10
3 Step Jump Drills 3x8
(200m x 5) x 2 (30s, 200m walk recovery)
(?, 28.9, 29.8, 29.7, 29.6)(29.0, 30.2, 29.5, 29.8, 25.8)
My watch didn’t work on the first 200m, so not really sure how fast I ran that one. I also decided that I need to start writing my times down as I run. I had a really hard time remembering them today because I had to navigate through high school cross country runners, so a lot of my focus was on that and not on memorizing my times. Overall I felt really good today and I feel that I’m getting to where I can actually run on pace.
Wednesday: 08/29/2012
AM: Lifting
Roman Chair Situp
20# 3x10
Russian Twists
10# 3x8
Side Bends
45# 3x10
Roll-Outs
BW 3x12
Foam Rolling
Stretching
Wednesday: 08/30/2012
PM: Track Workout
Warmup
(1 mile sprint fartlek) x 2
That’s it. Took it pretty easy, legs were feeling pretty shot. My left arch also swelled up during my first mile and had to spend some time massaging it out before the second. That hasn’t happened for years and I had forgotten how much it hurts when it does.
Thursday: 08/30/2012
AM: Lifting
Hang Snatch
95# 4x5
RDL
185# 3x8
Hip Thrust
135# 4x5
Leg Curl
60# 3x8
I was suppose to do step ups as well but forgot, oops.
PM: Track Workout
Warmup
(150m x 4) x 2 (20-21s pace, 150m walk recovery)
(21.6, 22.0, 20.9, 20.6)(20.5, 20.4, 20.0, 17.9)
I realized today while I was at work that I didn’t run 150’s last week, which explains why I was running so fast so easily. Since the track I’m running on has longer turns than straightaways the distance is cut down. It turns out I was running 142.5m last week. Todays workout is much closer to what I expected so I think I figured it out.
Friday: 08/31/2012
AM: Lifting
Push Press
125# 4x5
OH Press
40# DB 3x8
Rows
80# 3x8
Foam Rolling
Friday: 08/31/2012
PM: Track Workout
Warmup
(300m x 5) (Pace 54 seconds / 100m walk Recovery)
(53.5, 54.0, 54.1, 54.3, 53.3)
I was initally going to do six but I wasn’t in the mood to run, I just wanted to get off the track as fast as possible. I figured I had to do at least one more than last week so I did five.
I have a lot of things going on this week, so I decided to take the week off. Just in case anyone wondered. I’ll get things rolling again next Monday.
Monday: 9/10/2012
AM: Lifting
Jump Squat
50# 4x5
Squat
125# 3x5
200# 3x5
Split Squat
20# DB 3x8
Legs felt pretty shot afterward, but didn’t have any problems starting back up where I left off. Didn’t get any track work in on monday. Had to take my son to a doctors appointment.
Tuesday: 9/11/2012
AM: Lifting
Hang Clean
145# 4x5
Bench
165# 3x8
Flys
35# DB 2x10
Pull-Over
35# DB 2x10
Had to use straps on my hang cleans today, which is pathetic. I spent a lot of the day sunday tearing out retaining walls so my grip was pretty weak. I inteded to do three sets of flys and pull-overs but by body was feeling shot after two. Doesn’t really surprise me after taking a week off.
PM: Track Workout
warmup
60m flys w/3-4 minute recovery
(7.1, 6.9, 6.8, 6.7, 6.5, 6.7)
Decided I wasn’t going to have a set number of runs today. I was going to do 8 at most but I would stop once my times started to slow down and I knew I would continue to get slower. So that meant six for the day. I was pretty sore and stiff from lifting legs yesterday so it took a little bit to get up to full speed. It was a good reminder why I don’t like to do speed work after leg day. I was pleased that I was able to get a 6.5 in though.
So… Haven’t posted in a while. I wound up straining both quads, hamstrings, and my right calf and decided to take a couple months off. I started back up in December and took it really easy. I decided to do all my runs on a treadmill to control my pace and started at 40 second 200m pace, which is pretty slow.
I gradually increased the pace over the last 1.5 months and am currently doing my runs at 29.8 second 200m pace, still on the treadmill. I think I’m going to stay at this pace for a while and just vary the length of my intervals between 20 and 40 seconds. Once it starts getting warmer I’ll transition to outdoors and start adding in some speed work.
I did have a track meet last weekend. Competed in the Pole Vault, High Jump and in a relay, ran a 200m. I made 14’ in Vault, 6’ 4" in High Jump and I don’t know what I ran my 200m in. Wife said it looked like I was running a 400, so it probably wasn’t too fast. I had really low expectations coming into this season but I think I’m going to be better off than I had anticipated.
I have another meet tomorrow, so I’ll get to see where I’m at in three other events. I think it’ll give me a good indication on what I need to work at.
Thursday 1/24/2013
So yesterday was just an easy Pre-Race day. Nothing too terribly exciting
AM: Lifting
Push Press
170# 4x4
Barbell Row
105# 2x6
Pull-Ups
BW 3x4
I had started cutting down on my lifting because I was having a hard time recovering with the added running. I’m starting to feel like I have more energy so I’ll probably start bumping things back up.
PM: Track Workout
10 min Jog at 6.4 mph
foam rolling
mobility work/stretching
That was it for the day.
Today I have a track meet where I’ll do the first day of a Heptathlon, my expectations are low but I’m hoping to score over 2500 points. Not sure how I’m going to hold up in the 55m but I’m willing to find out. Legs have been feeling pretty good so I’ll give it a go.