Reving up a little

6/17/14 - Street work

1 mile jog
Drills
Buildups 4x20m
3x20m accelerations
Cool down and stretches

6/20/14 - Street work II

1/2 mile on treadmill
Drills
320m 55 sec
260m 45 sec
Cool down and stretches
Soreness in lower legs, hips feel OK.

Weekend Training

6/14/14 - Saturday

One mile jog
5x40m hill sprints

6/15/14 -Sunday

One lap jog
Drills: straddles, hops, skips A/B, high knees, fast leg
5x10m block starts
185m, ~26.5sec
300m, ~50sec
one lap cool down and stretching

As hard as these felt when I was running them I felt good after.
I used a full recovery in between the 185m and 300m, about 20 minutes.
Went out really hard in the 185m but I had to back off because I could feel the strain in my hamstring. So took the 300m a little easier so I could complete it.

Still can't imagine how that 400m dash must feel.
I started doing these 300m to try to increase my stride. I'm still running too short and need to find a way to improve.

Workout Rehashing

The basic elements of my workouts will be:

1 day of rest

2 days of speed work (2-3 days apart):

1. Max velocity/acceleration
2. Speed Endurance (20/80 or 3x4x40m) or Special Endurance (2x600m, 3x350m, etc)

4 days of strength training (combination of the following):

• Resistance
• Plyos (bounding, jumping, hurdles, etc)
• Sled
• Heavy starts, 20% for 10-15m
• Light accelerations, 10% for 20-30m
• Hills
• Short, 30-40m
• Long 100-150m
• Long easy runs of 2-3 miles (these can be worked into the hill training sessions).

My cycles will be 4 weeks (3 hard/1 easy), the easy should proceed competition as a form of taper.

The objective is to have effective training sessions but keep things simple, fresh, and fun.

Plyos and abs

6/12/14 Thursday

Stationary bike, 5 min

Step ups 3x6x30lbs
Depth drops 3x6
Depth jumps 3x6
Split Jumps 3x6x25lbs
Decline sit ups 3x10
Leg raises 3x10

Static stretches

After the Mid-Atlantic Championship

6/9/14 - Recovery day

   Ran an easy 2.5 miles, race up some hills hard for a good burn.
   Felt good, I think my body needed it for recovery.


6/10/14 - Light Resistance

   Stationary bike warm up
   Incline Bench 2x5x135lbs
   Pull ups 2x6
   Snatches 5x95,115,115lbs
   High knee holds 2x30sec
   Stretches

6/11/14 - Speed Endurance

   Treadmill 1/2 mile jog
   Drills - straddles, hops, skips, high knees
   2x3x100m (80% intensity, 30sec/6min)
   Stretches

Mid-Atlantic Open and Master Track & Field Championship

6/8/14 Sunday

It was a nice warm day.
Pretty cool to warm up and watch the young athletes perform.

Our heats were based on seed times and went from fastest groups to the slower.
For the 100m I was in the 4th of 7 heats, the other 45-49 yr competitors were in the 3rd heat.
I ran well, stayed under control and finished at 13.61 seconds, first place for my heat. A half second improvement over my Connecticut performance. This was good for the bronze medal for my age group behind Wayne Foulke and Jeffrey Grier.

In the 200m I was in the 7th heat, but these were pretty mixed up for seed times. I am still waiting for my results to post. It felt good, I was able to drive all the way through the distance this time. So it should be an improvement over Connecticut.

It was nice having the wife and kids there to cheer me on. I heard them loud and clear as I ran through to the finish line.

I also got to meet some great people; Renee "the jet" Henderson, and Wayne Foulke.

Flexibility and Resistance

5/30/14 - 6/6/14

I have been focusing on improving my hip mobility.
Also, I have backed down the training intensity to resistance and some starts.

Taking 200-400mg of Ibuprofen each day to keep the hip flexor ligamentitis in check.
Hip still has some tightness, I hope it is something that will eventually heal so I can increase my training intensity. I would like to get back to max velocity training at 90-95% for CNS improvements.

It was fun getting out and doing hill training last Sunday morning. It felt good to really dig in and drive hard.