Resistance and starts

Warm-up on stationary bike

Bench 3x135,155,185lbs combo with pull-ups 6xBW
Resistance band hip flexor holds standing and laying down
MB jump throws 3x5x10lbs, also underhand and sprint
Drills (hops, skips, high knees)
Starts 6x10m 4pt stance

Cool down on stationary bike
Static stretches

5/24/14, Saturday

Training at the high school track
It is very nice track, Eurotan with a soft turf soccer field.
I liked warming up on the soccer field, it was very easy on the legs.

Warm-up:
  10x10-20m striders
  Hops, straddles, twist hops, skips, high knees

Soreness prevented my from doing my workout.
I could not complete a 30m sprint without acute pain in my hip flexors.

Cooled down, stretched, and then went home and iced my hip and abs.

5/25/14, Sunday

Took my daughter to Knoebels for her birthday.
The whole family had a great time.
She even got soaked watching the boat ride splash down.

5/27/14, Monday

Pitched to my son D.D., we made a game of it, we had fun.
Day off, more ice.

5/28/14, Tuesday

Warmed up with drills (hops, skips, straddles, high knees)
Resistance bands holds for the hip flexor, standing and laying down
Incline curls 8x24,30,30lbs (need better biceps for the podium)
Cable pulldowns 8x50,60,60lbs

Iced my hip and abs at night before bed.

I'm seriously considering taking a yoga class next Monday.


 

Connecticut Master's 2014

First event of my season(and life).

50M              7.68 sec  Silver
100M          14.16 sec  Silver
200M          29.37 sec  Bronze
Long Jump 4.24 meters Silver

It was fun, I have never experienced something like this in my life.
I'm used to team sports, so to be out there on your own waiting for the bang of the gun was thrilling to say the least.

My mind was blanked out, and I just trusted that my training would take care of everything for me.

50 meter: this was just a take off and go as fast as you can. As I topped out I could feel my hip extensor start to strain so I just stayed at that pace and held.

100 meter: this was the one I trained for and felt the best about. I got a good start, and stretched my drive phase and reached about the same max velocity as in the 50 meter heat. I noticed that I was able to close on the leader at about the 80 meter mark. I'll never forgive myself for slowing down before the finish, probably costed me 0.2 sec.

200 meter: I knew I had already spent everything I had in the first two races, but I gave it my best shot. I drove hard for the first 50 meters, floated the rest of the turn, then tried to turn it on for the final 100 meters but I had nothing left in the tank. I did all I could to just keep running.
Hearing the crowd helped a lot.

Long Jump: I had no idea what I was doing in this event. My best two jumps came off the wrong leg.
Oh well, I wanted to try something different and this was the venue to test it out. I went all out on the final jump and almost broke my left foot on the landing.

What I learned:
1. Run to the finish! Don't leave anything to regret even when you are losing.
2. Work on flexibility, my stride needs to be a little bit longer.
3. Improve speed endurance, particularly on the 200 meter event.

Resistance:
   Bench 6x135,155,185 lbs
   Pull-ups neutral 4x6
   Incline curls 8x25,30 lbs
   MB throws, hops, skips, high knees

One mile run in the afternoon to stretch out the legs and hip, 9:45 pace.
   Hops, skips, high knees, stretching, foam roller
  

Final Tune-up

Warm up on stationary bike

Resistance:
   Jump squat 3x3x135lbs
   Decline bench 2x3x135lbs

On grass:
   Strider warm up: 2x20m
   Dynamic stretches, hops, straddles
   Buildup sprints: 4x30m

Stationary bike cool down

Static stretches

Excited about competing on Saturday.
I hope I do well.

Creative workout

5/13/14 Tuesday

Warm up on stationary bike for 10 min

Sit ups, plyos, and medicine ball throws and sprints

400m cool down on treadmill

Stretches and foam rolling

I liked the MB workout, I really busted a sweat.

Intensive Tempo Work

5/12/14 Monday: Speed Endurance

PSU Outdoor Track

Warm-ups: 0.5 mile, light stretching

Intensive Tempo: 2x(5x100m @ 65-75%)
    (run 100m - walk 100m, 10min break between sets)

This was harder than I anticipated. I hope it doesn't fatigue me for my meet this weekend.

Tomorrow: hit the weights
Thursday:   3x40m sprint build ups
Friday:       light jog

Taper what?

5/11/14 Sunday: Speed

I'm not sure how to taper for my upcoming meet in Connecticut.
I have not been on a particularly aggressive schedule.
Although, it has felt that way based on my body trying to adapt to a new skill, painfully.

Today, I concentrated on block starts, and did a few build up sprints.

Spring Creek Park: Soccer field
Warm-up: 600m jog, dynamic stretches, straddles, hops, skips, high knees

Acceleration:
10x10m bock starts

Speed:
3x40m build-up sprints

Cool down: 600m walk, static stretches

I felt sluggish today, my body may be more fatigued than I realized.
Hopefully, things will come together before this upcoming weekend.

Couple of speed days and massage

5/6/14 Tuesday: Speed Strength
Warm-up:
   1 mile on treadmill, hops, straddle hops, side hops, skips, high knees

   On the grass outside the gym
   Speed Strength/Acceleration:
   Sled pulls 4x10m heavy, 4x20m light
   Block starts, in spikes, 8x10m

5/7/14 Wednesday: Sports massage!

This massage was great.
Worked out a lot of the pain in the psoas, hip flexors, and chins.

5/8/14 Thursday: Speed Endurance at the Track

Warm-up:
   One lap, hops, straddle hops, side hops, skips, high knees, dynamic stretches

   Speed:
     Build-up sprints on grass 3x40m

   Speed endurance:
      3x(20m build - 80m hold): 100m @ 14.8, 14.4, 14.4 sec

One lap cool down, and static stretches
I need start thinking about the 10 day taper at this point.
Keep up the speed work for muscle memory, but at lower volume.

Quick blast

Oatmeal w/raisins, milk, nuts, iced tea

Warm-up: hops, straddles, skips, high knees, dynamic stretches

Acceleration:
8x10m starts; 4-point

Speed:
4x40m sprint buildups from 4-point start

Cool down: one lap, stretches

Celery, carrots, broccoli, iced tea, nuts

Felt refreshed today after taking the entire weekend off to recover.
Some soreness in hip, not too bad though.

Running on fumes

Special K cereal w/strawberries, nuts, Gatorade

Rough night of sleep last night, up until 4am.
My stomach was in overdrive, I feel this way when I over train.
But I am short on availability, so I will try to schedule in some block training today.

Warm-up lap, hops, straddles, high knee skips(no runs), and dynamic stretches.

Acceleration:
10x10m blocks

Did not feel too bad.
I think I will need at least 9 more sessions of these to get this technique locked in.

Carver's chicken sandwich, potato chips, nuts, Gatorade
Dinner: Quarter pounder w/cheese and large fries

Psuedo Speed Day!

Oatmeal w/raisins, milk, nuts, celery, carrots, broccoli

PSU Horace Ashenfelter Facility
Warm-up
   Jog 
   Hops, skips, high knee runs, side straddles

Workout
   Speed:
   8x40m sprint buildups
   *10x10m block starts(scratched his because I need pyramid skips for indoor)

Training feels so much better using Ken's program.
I am feeling healthier, and more confident at speed.

Celery, carrots, broccoli, potato chips

Texas Roadhouse 10oz. ribeye, steak fries, caesar salad, sweet tea