Roswell’s 110mH Olympic Trials Training Log

Posted In: Training Journals

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    Participant
    Roswell on #120528

    9/12

    rest

    9/13

    rest

    9/14

    rest

    9/15

    Testing day #1

    45 second run: 346m
    15:00 rest
    20 second run: 170m
    *in spikes on grass

    Lifting:
    1RM Deadlift: 455 lbs
    1RM Power Clean: 275 lbs (lifetime PR)
    1RM Bench: 245 lbs

    Felt pretty good about today. I’m pretty sure I could’ve gotten 475 DL if I really tried but got lazy and jumped to 495 and couldn’t get it.

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    Participant
    Roswell on #120547

    9/16

    got confused by the workout email – actually wasn’t supposed to do anything this day, but went in to practice anyway, so just warmed up, did some strides and hurdle drills.

    9/17

    rest

    9/18

    Testing Day #2

    30m fly (gate timed)
    on astroturf:
    3.22
    3.20
    on the 30 year on piece of “track” nearby:
    3.02
    3.08

    Lifting:
    1RM Snatch: 185 lbs
    1RM Clean & Jerk: 245 lbs
    1RM half squat: 495 lbs

    So the 30 fly was a bit slower than my PR (2.91), but it’s still very early in the season, non-ideal conditions, and I wasn’t really feeling that great in warm ups. Also we’ve basically done no power work at all so far, so I’m confident that those factors will make up for the difference. Lifting throughout was about on par for where I was at the end of last season and what I typically see in the fall, so I’m happy with that, because we don’t do very much heavy work. Testing will be done every subsequent 6 weeks that I know of, and this next cycle will be a power one, including hurdle work, so I’m excited about that, and to not be losing every workout to these damn 400 runners. Oh also might have a 13.8 110 guy coming in to join our training group, so hoping that goes through. I have practice off until wednesday, so I have to be diligent about actually keeping active, because I have a tendency to take off days completely off, which leaves me in a bad spot when I come back.

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    Participant
    Roswell on #120609

    9/26

    Started up again with some easy technique runs on grass in flats that were recorded and analyzed. I’ll post them here when I get home. Couldn’t really get traction in order to have a proper drive, but I thought I had fairly good mechanics for interhurdle shuffling on many of the runs.

    9/27

    rest

    9/28

    Abs/elliptical

    9/29

    rest

    9/30

    First workout of new mesocycle.

    10x
    100m over 39″ hurdles 1,3,5,7,9 at ~10 steps in between
    rest 15 secs
    sprint 100m back to start

    Focused on leading with my chin and knee, lead leg dorsiflexion over the hurdle. I was pretty rusty, but I’m encouraged that when I tried the change something, it actually happened (although inconsistently as of yet) I got a bit fatigued at the end just because I’m not used to it.

    We tested bodyfat after practice with electronic calipers, but I think mine was artificially low for whatever reason at 9.7%

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    Participant
    Roswell on #120610

    Here are some of the technique runs that I mentioned earlier, trying to run short and shoppy like interhurdle shuffling:

    10/1

    5x100m strides
    3×5 each leg hurdle drills

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    Participant
    Roswell on #120615

    10/2

    3x300m
    15:00 rest

    grass; spikes; hand timed
    Tonie wanted us to be within 0.40 of our previous rep
    37.64
    38.02
    36.42

    I think my record for 300m is around 32.9 in mid season in spikes on a track, so I’ll take it for this point in the season. It’s also a bit better than the 45 second run that I did a few weeks ago, so I’m happy about that, especially because I was super sore in my hip flexors and lead leg hamstring from the first actual hurdle practice on Monday.

    Lifting
    3×8 Military Press: 185 lbs
    3×8 Incline Bench: 135 lbs
    3×8 DB Rows: 70 lbs

    Light lifting because I know we have a pool workout on Friday and those are always brutal on the whole body. Hopefully recovered by then

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    Participant
    Roswell on #120625

    10/3

    5x100m jump ropes
    100 sit ups
    100 push ups
    100 crunches

    10/4

    rest day: sick

    10/5

    rest day: sick

    10/6

    5x30m ~60 lbs sled pulls
    5x5m block starts on grass
    5x10m block starts on grass
    4x150m
    some isometric exercises working around the hip girdle

    10/7

    rest day: sick

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    Participant
    Roswell on #120641

    10/8

    rest day: sick
    note: both illiopsoas very sore from isometric exercises, which is good given my problems with the one on my trail leg side. hopefully strengthening them helps this issue

    10/9

    got in a car accident so didn’t make it to practice

    10/10

    5x100m jump ropes
    Ab circuit
    100 sit ups
    100 push ups
    100 crunches

    10/11

    hurdle mobility
    5x trail leg one step drill over 10 36″ hurdles

    focus on keeping my trail leg tight and close to my body
    hurdle drills
    5x40m 55 lb sled pulls
    4x40m ~3% grade downhill runs
    isometric exercises

    Lifting:
    1×12 deep squats: 185 lbs
    1×12 bench: 135 lbs
    1×12 hang cleans: 135 lbs

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