Adarq.org

Monday 4/4/2011:

-Warmup
  -2 Laps movement
  -Running mechanics
  -5 40m drive phase
  -3 100m strides
  -3 100m accelerations
  -2 20m bullet belt drives

-Jumps
  -3x4 step
  -3x5 step
  -3x6 step
  -3x7 step

-400m/300IH conditioning
  -600m: 98 sec (95 sec goal)
  -10 min rest
  -400m: 62 sec (61 goal)
  -10 min rest
  -200m: 28 sec (Keep positions was the only goal)

-Light jog 1 lap

-PWO shake


Head throbbing, face pale. Heart was thumping. Vision was blurring. Puked quite a bit after each run.

Top notch pain and progress right there. While I was reaching back for something in my car, just the extension of my toe into a flexed calf made me cramp. I hurt really bad. Also, the end of that 200m seemed like the limit for my body before my heart decided to try to make me kill over. I'm pretty sure doing the 2nd 200m that was planned wouldn't have ended too well for me.

Haven't really listed it because I've been so busy. I've barely listed journals. Regular schooldays look kind of like this

-7am Breakfast: 4 eggs, green tea, toast

-9:30am Snack: Bagel with honey, yogurt, 2 fruits (apples, oranges, etc...)

-Noon Lunch: varies. Usually a serving of fruit, some veggies, cup of chocolate milk, potato or other carb like pasta or a burger/chicken sandwich.

-3pm: Track workout

-4:30-5pm-ish: PWO shake (whole banana, 20 oz milk, 36g whey protein.

-6-7pm Dinner: Usually something my mom makes. OJ, chicken or beef w/torillas or a couple hot dogs, rice, serving of fruit, 5 or 6 cookies dessert or whatever else is around.

-9pm snack: Sandwich of some sort, peanut butter and honey usually, more water or juice. At this point it's usually anything I find appetizing. Don't really have this one planned.


Yesterday I had the endless salad bar at sizzler. Finished eating about 2 hours before any real hard running. Small chicken burrito, smaller part of a bell pepper, slice of cantaloupe, 10 shrimp, 2 pieces cheesy toast, very small tuna salad (like, really small), small brownie, and water.

Yeah, that's what I thought. I'm not sure it was the food that made them so hard. 600s just kill sprinters. I just haven't had that level of training before. Definitely not an easy workout. Usually in a 600m people will hurt pretty bad around the 400m mark where their longest race usually ends. Then it'll just get worse when they realize they still have half of a lap to go. I'm actually surprised I hit close the expected time mark even with a fairly strong head wind into the finish. I'm definitely gonna react better to stuff like that throughout the season though. Fairly certain I'll puke, but at least my race days will go well. haha

Not gonna bother making excuses to why I haven't been posting. Band stuff, spring break, school nonsense. (Awesome jazz concert) Back to business.

Monday 4/18/2011:

-Progressive warmup
-Running mechanics

-100m dash: untimed, recorded for place. I'm 2nd on the team to my buddy Tyler. (I'm sure I mentioned him somewhere on here before)
-200m dash: Handtimed, JUST under 24 or 24 flat. Definitely not accurate, but that would be a PR even in the rain.

-Long jump drills
  -5x standing long
  -5x 3 contact
  -5x 5 contact
  -5x 3 step
  -4 full approaches

We were checking 100 and 200 for relay stuff. Sprint coach wants to put me on the 4x100 team. I know official have event conflicts because I have 5 events where my team could use me. (6 if you count the 200m, but I don't ever run it in outdoor). My 100m felt pretty awesome though.

-Weights (Holy crap, Zetz lifts?!?!?!? Yes, I started again yesterday. Finally have a well laid out plan personal plan from my coach)

-Clean pull
  -3x90 lbs
  -5x110 lbs
  -5x115 lbs
  -5x125 lbs

-Hang Clean
   -3x3x100lbs

DB Step-up S1: 3x6x45 lbs (45 each hand, 6 each leg)
GHR S1: 3x3 w/10lb plate

Y-Raise: 2x12x5 lbs each hand
SA Row: 2x6x45 lbs
Rotator cuff: 2x12 LIGHT (Only inward. I really started noticing just how much weaker my left is after my injury. I'll post pics later of how different the muscles have developed because or it if I can get pictures good enough to see it in.)



Tuesday 4/19/2011:

-Progressive warmup

-2x400m. (started at 300m mark, went over first 3 and last 2 hurdles, then cut in and ran 100m back to 300m start mark)
-Kicked off track for the soccer team's stupid game. Coach was getting upset about having to share times and cutting back practice

-Walked a lady friend to an appointment some blocks from the school, then just walked back to the school and then home. Car's under for repair. About and hour long total. Felt really good. Might do a leg drain after this.

Wednesday 4/20/2011:

-Dynamic warmup

-High hurdles practice
  -1 over 3
  -4 over 5

-Trail leg drills until I felt loose.

Just a prep day for the meet on thursday.


Thursday 4/21/2011:

MEET CANCELLED.

Stupid rain.... -.- I felt fine tuned for today too. I was supposed to be running the 110HH, Long jump, 4x100m, and 4x400m


Pictures of shoulder in next post as promised.

Trainer checked out my shoulders. Said I actually had quite a bit of hypertrophy in my anterior deltoid and I had to work the middle deltoid. Good to know actually. Anyway... on to updates. Damn, I need to keep up with this thing.


Friday 4/22/2011:

-Warmup
-Squat: 5x2x185. (probably a bad idea for the next day)
-Split jump squats: 5x3

Hurdle starts:

1 over 3
4 over 4

Felt pretty decent actually. Kinda tired though


Saturday 4/23/2011: MEET DAY

-Dynamic warmup
-Hurdle lead/trail drills (might have done a bit too many actually)

-110m hurdles: 17.12 (BADFHAOIFBW.... lame. Took 7th..... I was seated at 3rd, and I could've easily taken 2nd)
-4x100m: not sure on time, hand-off was weak, but my run felt okay.
-300m hurdles: 44.xx (at this point i really just felt like crap, first 150m's were AMAZING though)

-4x400: 3:39.x (slower than we thought.... state qual is 3:29... 1 sec slower than our school record. ABSURD. 53 split hand time on my 400m though, I'm happy)


Sunday 4/24/2011: body update

Wow... 2 rep squats then a crazy meet with a 400m pr hurts like hell. It hurt to walk. Moving from standing to sitting or vice versa was douchey too. Quads are hurting more than normal. Glutes have average soreness, not much going on in hams.

Wednesday 4/27/2011:

-Warmup
-Plyo-pushup: 4x10
-Chin up: 2x10
-Pull up: 2x10
-Overhead squat: 4x10 (just the bar)

Starts

-4 over 5 hurdles


Thursday 4/28/2011:

-Dynamic warmup
-Lead/trail leg drills

-110m: 16.84 (no one really pushing me)
-Long jump: 18'  
-4x100: Just under 46 seconds for the team. (don't remember official, my opening leg was awesome, passed ever other opener in the first 50m of the race. I LOVE opening this relay)
-4x400: 54 sec split hand time. 3:42 for the whole team

Not that bad of a day actually.


Friday 4/29/2011: Recovery Pre-meet

-Hurdle walkover cycle: 2x over 8
-3 50m strides
-3 50m accels to sprint
-3 full runway approaches on long
-Couple of trail leg and full approaches into high hurdles. done

An orange with dinner, and an extra banana right before bed probably helped Saturday.


Saturday 4/30/2011: Morgan Invitational

-Light jog, about 400m
-Hurdle lead/trail drills, just a few each
-Full hurde, 4 or 5 times over

-110m: 16.40     (3rd place overall. Got me a medal)
-Long jump: 17'10" ( awful, felt like I tweaked my ankle, just wasn't getting up high enough)
-4x100: 45.xx (FIRST PLACE at the invitational. Medal, baby!)
-4x400: 3:37 (team pr, not too bad. Took third. Our school and the two ahead were pretty dang close)

-GREAT meet. Boys took second overall to a 5A school from the best region in the state. (they only won by about 40 points too, which actually isn't much in track)