WORKOUT DESCRIPTION: Sunday, 10AM; SubMax Week 8;

ROW:
2000meters; 8min: 29 secs

BENCH PRESS (4min recovery)
230 x 4
230 x 4
230 x 4

PULLUP
50lb x 3
50lb x 3
50lb x 3
BodyWeight x 15

ROW
2000meters; 8min:13secs

FRIDAY
5 mile walk

SATURDAY
Row Intervals – 4000M
500 meters < 2min x 8 (1min recovery each)

WORKOUT DESCRIPTION: Thursday, 9AM; Sub-Max Week 7

WARMUP
1 mile jog/walk; dynamic drills

1 mile jog on track and grass

STAIRS (6 stories @ 60meters View Larger Map)
15 reps – 90 sec recovery each

Walk/jog  1 mile

SUMMARY
My left lower leg is still off. It loosened up in my warmup, but I could feel my achilles grabbing during the stair runs. I’m pretty sure the snatch workouts are tightening up my lateral tibia area just below the knee. When I land, my lower leg is not moving properly – instead it’s putting the load on my achilles & calf.

WORKOUT DESCRIPTION: Tuesday, 5:30PM; Olympic Lifts

WARMUP

SNATCH DRILLS (5′ stick)
25 reps

SNATCH
85lb x 18
6 sets of 3 (2 minutes between singles. 5 minutes between sets).

OVERHEAD SQUAT
105 x 5
95 x 5

AB/MID-TORSO
Rollouts – 3 sets of 10
Reverse Crunch – 25

PULLUPS
Body Weight x 12

SUMMARY
Added 10lbs to snatch…felt easier this week. Working on getting under the bar quickly and precisely in a deep squat. I’ll continue to add weight in small increments. Left shoulder continues to improve. Left ankle and achilles sore – residual issues from the sprain.

WORKOUT DESCRIPTION: Monday, 5:30PM; SubMax Week 7;

WARMUP:
2000meter Row; 8min:30secs

BENCH PRESS (4min recovery)
225 x 4
225 x 5
235 x 2
205 x 6

TURKISH GETUP (Up/Down each side = 1 rep)
52.5lb dumbell x 5 reps nonstop

SUMMARY
For the past year,  I’ve been averaging about 3 workouts a week.  This was due to injury and the level of intensity of the workouts.   I’m still carrying more mass than I want, so I’ve begun increasing workouts by 1 to 2 a week to get leaner.   If I can maintain strength levels, this will improve my running efficiency.

WORKOUT DESCRIPTION: Sunday, 9AM; Sub-Max Week 7

WARMUP
1 mile walk; dynamic drills; 800 meter easy

2Mile Run (terminated after 800 meters)

STAIRS (6 stories @ 60meters View Larger Map)
12 reps – 90 sec recovery each

Walk  1 mile

SUMMARY
I intended to warm up with a two mile run. After 800 meters my left lateral tibia tightened up and started pulling on my medial achilles. There’s a lot of inflexibility around my ankle and foot – due to sprain, combination of volume last week and olympic lift drills after a two week layoff.  I need to let the leg recover and be consistent with stretching and ice.

I had no problems running the stairs.

Edit…8 hours later…upper lateral and medial left calf has triggers, soreness.  Just a guess – my foot/ankle sprain (10 days ago) is showing up in other areas.

WORKOUT DESCRIPTION: Thursday, 5:30PM; SubMax Week 6

WARMUP:
1 mile walk; dynamic drills

400Meter Intervals (90sec recovery)
1. 1 min 23 sec
2. 1 min 23 sec
3. 1 min 27 sec
4. 1 min 29 sec
5. 1 min 29 sec
6. 1 min 30 sec
7. 1 min 30 sec

Walk 1 mile

SUMMARY
My goal was 8 x 400 in 90 secs.    Went out too fast the first few intervals.  Quit 100meters into the 8th interval.     My left ankle and achilles began tightening up. Shouldn’t be surprised, it was cold/damp on the track. I extended my volume on Sunday…didn’t do sufficient recovery (stretch/massage) this week.

WORKOUT DESCRIPTION: Tuesday, 5:30PM; Olympic Lifts

WARMUP

SNATCH DRILLS (5′ stick)
25 reps

SNATCH
75lb x 18
6 sets of 3 (2 minutes between singles. 5 minutes between sets).

SUMMARY
Two weeks since my last OL practice. Light weight – working on accurate technique.

WORKOUT DESCRIPTION: Sunday, 9AM; Sub-Max Week 6

WARMUP
1 mile walk; dynamic drills; 800 meter easy

800 METER INTERVALS (6 Minute Rest)
1. 3min 17secs
2. 3min 16secs
3. 3min 6secs
4. 3min 5secs

STAIRS (6 stories @ 60meters View Larger Map)
12 reps – 90 sec recovery each

Walk/jog 1 mile

SUMMARY
Increased volume.  Without distance work, 800 won’t get easier.  I have to hurt to get to 3min.  Improvement at 800 isn’t a big priority now.    Left ankle and foot are okay – still sore.  

PLAN
All-comer meets start 3rd week of January.    Next month, I’ll add blocks and workouts of 250/150 at 80% effort.

NOTE:
No swelling/bruising on ankle. Range of motion, major ligaments/tendons – okay. Extensor brevis muscle (top/lateral part of foot) is painful. Damage seems limited to muscle tissue only. Just need to avoid further damage (twisting, rolling it again). Running should not be a problem as long as I avoid lateral movement.

Active Release Techniques (ART) on left foot, calves & left shoulder.