Apr. 17, 2011: off
Apr. 18, 2011: Extensive Tempo
10 x 200m in 32 with 90s rest
Hamstrings were fine for this, we’ll see what kind of speed work I can get in tomorrow.
Posted In: Training Journals
Apr. 19, 2011: Acceleration + Strength
10x20m starts w/ 2′ rest
power cleans: 3×95, 3×135, 3×155, 3×165, 2.5×175, 3×175
incline BB bench: 4×135, 4×165, 3x4x185
single leg squats, each leg: 5xbw, 5x+10lbs, 5x+25lbs
superset of the following:
a) underhand seated row: 5×150, 3x5x175
b) 3×10 tuck jumps
Okay day. Again modified to reduce hamstring stress. Did not feel especially strong or quick but was glad to get the work in without hamstring problems.
Apr. 20: Recovery Day
10′ on stationary bike
5 x 1′ run (10mph), 1′ walk on treadmill
Apr. 21: Accel + Plyos
3x(2x20m) on indoor track with 30s between reps, 4′ between sets
3 rounds of: 10 squat jumps, 10 lunge jumps, 10 tuck jumps, 10 clap pushups (30-60s rest between everything)
Comments: Hamstring tightened up on 3rd set of 20s so I pulled the plug on that.
Apr. 22: Recovery Day
20′ on stationary bike
5′ of bodyweight exercises
Apr. 23: Extensive Tempo
2x10x100m in 15.5s w/ 45s rest and 2:30 between sets; done barefoot on wet grass
800m barefoot cooldown
Pleased with today’s extensive tempo, it felt very comfortable and the HR only went above 170 on the last two.
Apr. 24. 2011: Mixed Accel Day
Accelerations: 20m, 20m, 25m, 25m, 30m with 1′ rest per 10m
3 x Stair runs: up 12, down 6 for 40-45s, 2′ rest
Plyos – two rounds of the following:
10 x squat jumps, 10 x lunge jumps, 10 x tuck jumps, 10 x clap pushups, 10-step skip for height, 10-step skip for distance
No access to weightroom today but this was a great mixed workout and actually a pretty fun day. The hamstring felt good but I cut the accelerations off to be conservative.
3 mile brisk trail walk in the evening.
Apr. 25, 2011: Off
Apr. 26, 2011: MaxV + Strength
6x30m fly with 25m run in, 5′ rest
4-rep squats: 135, 185, 225, 245, 265, 275, 285
a) incline DB bench: 4x50s, 4×65, 4×75, 5×75, 5×75
b) DB RDLs: 4 sets of 5x60lbs each hand
single-arm DB bent-over row: 5×50, 2x5x65
lateral raises w/ 15s
Great day today. No hamstring issues so I re-introduced RDLs. The squats were a little shaky at first and my hip flexor was feeling tight at the bottom of each rep, but nothing serious.
Apr. 27, 2011: Recovery
20′ on elliptical
Apr. 28, 2011: Intensive/Extensive Tempo mix
8x200m in 28-29s w/ 2′ rest
8x100m in 16-17s starting every minute
800m cooldown (roughly 8′ mile pace)
Good workout today, but it was tougher than I expected. I consider this “refreshing the base” before I attempt to throw in speed endurance again. HR peaked at 182 but was in the mid-170s throughout the 100s and the cooldown. Quads sore from Tuesday.
Apr. 29, 2011: Recovery
10′ on elliptical
10′ on stationary bike
5′ of step-ups, good mornings, and pushups
Apr. 30, 2011: Speed + Strength
5x60m from 4pt stance (no watch but counted approx 5-6min rest)
power cleans: 3×95, 3×135, 2×155, 2×165, 2×175, 2×185
deadlifts: 5×185, 3x5x225
superset of the following:
a) weighted underhand pullups: 5xbw, 3x5x+45lbs
b) standing DB military press: 5×40, 3×50, 3×55, 4×55
The running portion was excellent. Power cleans felt awkward and it’s been a while since the last time I did them. Took it easy on deadlifts since it’s been several weeks.
Hamstrings feel 100%. Hip flexor is totally fine while running but I feel it at the bottom of a squat.
May 2, 2011: Off
May 3, 2011: MaxV + Strength
6xflying 30s w/ 25m run in, 5′ rest
power cleans: 2×135, 2×155, 2×165, 2×175, 2×185, 1×190, 1×195, 1×200 (PR)
super set of the following:
a) incline DB bench: 4x50s, 3x70s, 3x75s, miss at 80s, 7x75s
b) DB lunges, each side (alternating): 5x40s, 5x50s, 2x5x60s
one round of: hip thrusts, front/side/bentover lateral raises, SL good mornings
Running felt good. Hip flexors were way too tight when I tried to squat so I did power cleans instead … excited to break into the 200s for the first time.
May 4, 2011: Recovery Day
10′ stationary bike
May 5, 2011: Speed Endurance
5x150m from falling start with 4:30 slow walk recovery: 18 low, 17 mid, 17 mid, 17 hi, 18 low
Strained hamstring again on the 2nd to last stride of the workout. Luckily I was done with the running at that point but I wanted to do some plyos and cooldown afterwards, which I scrapped.
This is really frustrating and it’s clear that I can’t do speed endurance, or that I’m doing it with too high of volume / too soon.
If I do any racing this summer, it will probably have to be off of short speed and tempo workouts.
May 6: Easy
20′ fartlek on stationary bike: 2 min easy, 1 min hard
3 rounds of step ups, pushups, and curl-press
May 7: Off
May 8: Plyos + Strength
800m warmup + skips & marches
3 rounds of plyos: 10 squat jumps, 10 tuck jumps, 10 clap pushups
Squat: 5×135, 5×225, 5×245, 5×265, 5×275
DB flat bench: 5x60s, 5x75s, 5x80s, 6x85s
step ups: 3 sets of 5 on each leg w/ 35lb DBs
seated row: 10×137.5, 8×150, 10×150
5×36′ box jumps
Hamstring too tender to do anything other than jog and skip on the track. Lift felt okay but hip flexors are seriously sore when I squat.
bad news bout the hammy, been there way too many times over the years.
From looking at your training, I like the amount of acc work your doing (not really sure how much this is gonna cross over to a full 400 race though) but think you need to spend more time in the ‘middle’ zone at this stage of the season in readiness.
I think it shows you have very little fatigue resistance at speed, and some thing like a few sessions nsuch as 3 300ms with 5 min rec aiming for 40sec would be good, its not fast enough to pull but enough to create fatigue and a bucket of lactic.
when is your first 400 race?
Cov-God, thanks for the suggestion. I agree it’s time to get into the middle zone, i.e., special endurance. I will have to be creative over the next few weeks as I will be dealing with, at various times: track closed for graduation ceremonies, getting married, and possibly not having full weightroom access.
Here’s a recap of the last two days:
May 9: Intensive/Extensive Tempo blend on stationary bike
(10′ walk before and after workouts)
4′ on bike with a couple buildups
3 x 45s + 1 x 30s at resistance 22-25 (max is 25), 110-120 RPMs, 2:30 rest between each
5′ active recovery
5x30s moderately fast, 1:30 easy (level 15, 105-110 RPMs for intervals)
short bike cooldown
Hamstring was fine for the bike. Did plenty of RICE, heating, foam rolling later on.
May 10: Extensive Tempo
15′ warmup on indoor track working up to 75% builds and dynamic stretches
2 x 40s at 10, 12 mph w/ 1′ rest
6 x 60s at 12 mph w/ 1′ rest
Again this felt good and got a good aerobic stimulus. HR maxed at 190.
May 11: Recovery
20′ on elliptical
3 rounds of step-ups and good mornings
May 12: Plyos + Strength
18′ warmup indoors (2 builds to about 75-80%)
3 rounds of the following:
10 squat jumps, 10 lunge jumps, 10 tuck jumps, 10 clap pushups
Power Cleans: 95×5, 135×3, 155×3, 175×3, 175×2, 175×3
Deadlifts: 175×5, 225×5, 255×5
DB incline bench: 4x60s, 4x75s, 4x80s, miss at 85, miss at 80
Weighted underhand pullups: 6xbw, 6x+45lbs, 6x+55, 5x+55
SL good mornings, each side: 8xbw, 2x8x+35lbs
May 13: Off
Hamstrings are sore today in the right way…the general DOMS soreness and not feeling torn. May try to get in a trail walk if weather permits.