Special k w/strawberries, honey-roasted nuts
Tabata
Bench 135lbs(95lbs) 8x20sec/10sec
800m run at 7.5-8.5 mph pace
KB swings 8x20sec/10sec
Bench was tough, I had to drop down to 95lbs after the second round.
All of the fatigue was in the shoulders. My chest was fine.
The run felt good, great that I only had to do half a mile.
Back was a little sore after the KB swings, probably due to fatigue affecting my form.
Kick wrap from Carver's, wish I had more mayonnaise, macaroni and cheese, and apple.
Spaghetti, cran-raspberry juice, and some snacks
Wednesday, April 30, 2014
Tuesday, April 29, 2014
Monday, April 28, 2014
Dialing it back a bit
Monday 4/28/14
Oatmeal w/raisins, one fried egg, cranberry/raspberry juice
Nature Valley Oat's n Honey bar
Resistance training
Bench 3x135,185,205,225lbs
Pull-ups 4x6xBW
Abs still too sore to workout
HIIT on Stationary bike
17x15sec (45sec rests)
Strawberry yogurt, apple, biscuit, cashews
Sunday 4/27/14
Training on grass at Spring Creek park to help body recover.
Warm-up:
Jogged one lap
4x10m of various hops
4x10m of skips and high knees
Workout;
4x40m of buildup sprints to 70%
Some soreness in hip, but legs felt great(they like the grass).
Track is cool, but the grass is great for the body.
The kids worked out with me.
Especially Mya, she did all the movements and the buildup sprints.
Discussed training with a new friend, Ken Taylor, on the phone last night.
He's an expert on the west coast, great background and knowledge.
I learned a lot from him.
I read his books, SPEED - How to Run Faster Immediately: The Crucial Steps Every Athlete NEEDS to Know and You Just Can't Teach That!: Or Can You?
I have read a lot of books and materials on speed training, and now I wish I had read these first.
In the first book, he takes all the technical concepts and vocabulary and boils it down into simple elements necessary to achieve results. This book is perfect for a novice like myself looking for effective methods to improve speed to compete in track and field.
The second book breaks down the sports psychology elements of competing with speed and the benefits of learning how to improve it.
Both were good, quick reads. It takes a lot of intelligence to break all that knowledge down into an easily digestible format like he has done in these books. There are clear instructions and links to video examples of all the techniques involved.
Oatmeal w/raisins, one fried egg, cranberry/raspberry juice
Nature Valley Oat's n Honey bar
Resistance training
Bench 3x135,185,205,225lbs
Pull-ups 4x6xBW
Abs still too sore to workout
HIIT on Stationary bike
17x15sec (45sec rests)
Strawberry yogurt, apple, biscuit, cashews
Sunday 4/27/14
Training on grass at Spring Creek park to help body recover.
Warm-up:
Jogged one lap
4x10m of various hops
4x10m of skips and high knees
Workout;
4x40m of buildup sprints to 70%
Some soreness in hip, but legs felt great(they like the grass).
Track is cool, but the grass is great for the body.
The kids worked out with me.
Especially Mya, she did all the movements and the buildup sprints.
Discussed training with a new friend, Ken Taylor, on the phone last night.
He's an expert on the west coast, great background and knowledge.
I learned a lot from him.
I read his books, SPEED - How to Run Faster Immediately: The Crucial Steps Every Athlete NEEDS to Know and You Just Can't Teach That!: Or Can You?
I have read a lot of books and materials on speed training, and now I wish I had read these first.
In the first book, he takes all the technical concepts and vocabulary and boils it down into simple elements necessary to achieve results. This book is perfect for a novice like myself looking for effective methods to improve speed to compete in track and field.
The second book breaks down the sports psychology elements of competing with speed and the benefits of learning how to improve it.
Both were good, quick reads. It takes a lot of intelligence to break all that knowledge down into an easily digestible format like he has done in these books. There are clear instructions and links to video examples of all the techniques involved.
Thursday, April 24, 2014
Assessment Day 4/19/14
Nice day at the Horace Ashenfelter facility
One mile road warm-up, and drills.
Asics Spikes
Fly 30m's: 4.64, 4.44, 4.18s
Standing 30m: 4.74s
Block Starts 10m: 2.21, 2.15, 2.24s
Still had a lot of soreness in the hip flexor/extensors could not push of very hard from the blocks.
I will take a week off from running to try to recover. I will focus on upper body resistance training and some stationary bike for cardio and jogging.
Nice day at the Horace Ashenfelter facility
One mile road warm-up, and drills.
Asics Spikes
Fly 30m's: 4.64, 4.44, 4.18s
Standing 30m: 4.74s
Block Starts 10m: 2.21, 2.15, 2.24s
Still had a lot of soreness in the hip flexor/extensors could not push of very hard from the blocks.
I will take a week off from running to try to recover. I will focus on upper body resistance training and some stationary bike for cardio and jogging.
Me with good extension out of the block last month
Poor extension due to hip flexor pain
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