WORKOUT DESCRIPTION: Sunday, 9AM; Sub-Max Week 5

WARMUP
1 mile jog; dynamic drills

MILE RUN
6min 49sec

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

walk/jog 1 mile

BENCH PRESS (+ 1 min serratus exercise each set)
225 x 5
235 x 3
227.5 x 4

SUMMARY
Reduced volume on the track, increased speed. Reduced recovery by 30 secs and added 2 reps on the stairs.

WORKOUT DESCRIPTION: Thursday, 5:30PM; SubMax Week 4

WARMUP:
1 mile walk/jog; dynamic drills

400Meter Intervals (2min recovery)
1. 1min 34sec
2. 1min 29sec
3. 1min 30sec
4. 1min 26sec
5. 1min 30sec
6. 1min 30sec

Walk 1 mile
Serratus exercise

BENCH PRESS
230 x 4
230 x 4
225 x 4

SUMMARY
My left hamstring and lower leg/ankle were tight before and after – loading up my calf too much in the past two run workouts. I’ve increased volume and intensity over the past two weeks…may ease off the next run workout. These intervals felt hard. Next year at this time I will have a stronger base to build on. My goal will be to double this workout with 90 sec recovery. Left shoulder continues to feel better.

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

WARMUP

SNATCH DRILLS (5′ stick)
25 reps

SNATCH (singles)
95 x 4
115 x 10

SQUAT (Overhead)
115 x 5
115 x 5

SQUAT (BACK)
155 x 5

SQUAT (FRONT)
155 x 5
155 x 5

DEADLIFT
235 x 5 (snatch/hook grip)
235 x 5 (clean grip)

SNATCH (Single Arm)
95lb Bar x 1

TORSO/ABS
Bar Rollouts 1 set of 12

SUMMARY
Lower legs felt recovered from Sunday. Some soreness in both hip flexors.

UPDATE
It’s been almost 48 hours since stair running. Only some mild soreness. That’s a good sign, in the previous 3 stair workouts calf soreness showed up within 24 hours and lasted 4 days.

WORKOUT DESCRIPTION: Sunday, 10AM; Sub-Max Week 4

WARMUP:
1 mile walk/jog; dynamic drills

2 Miles < 16min
Mile 1: 8:45
Mile 2: 7:11

STAIRS (6 story garage @ 60meters)
10 reps – 2 min recovery each

walk/jog 1 mile

BENCH PRESS (+ 1 min serratus exercise each set)
225 x 4
225 x 4
225 x 4

SUMMARY
Goal was to run 1st mile in 9 min and 2nd in 7 min. Left lateral ankle tight in first mile – started the 2nd mile a bit too slow. Changed stairs workout…I need more volume and correct mechanics so I increased the recovery. Hopefully I’ll avoid prolonged soreness this way. Made a “wobble board” (2′ pine board on top of 4″ PVC tube) used it for engaging serratus at top of pushup position then “draw the alphabet with shoulders” while maintaining shoulder position. Justin Lau (Elite Spinal) believes this will help resolve my shoulder issues.

Spoke with another masters sprinter I’ve raced with…just had plantar fascia surgery following rehab from shoulder surgery.

WORKOUT DESCRIPTION: Thursday, 9:30AM; Sub-Max Training – Week 3

WARMUP: 1 mile walk; dynamic drills; 400meters (bounds, side jog; backward run)

800 Meters ( + 20pushups + 20 reverse crunch + 6 minute recovery each interval)

1. 3min 16sec
2. 3min 11sec
3. 3min 16sec
4. 3min 10sec

Stretch; 1 mile walk

SUMMARY
3200 meters.

PLAN:
ART/CHIRO – Friday.
Run/lift on Sunday
Increase attention to diet over the next couple months.  I’ve reduced body fat since July, but I’m still hauling a few more lbs than last year.

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

WARMUP

SNATCH DRILLS (5′ stick)
25 reps

SNATCH (singles)
Bar x 4
75 x 4
95 x 4
105 x 6

SQUAT (Overhead)
105 x 5
105 x 5

SQUAT (FRONT)
155 x 5
155 x 5

DEADLIFT
245 x 5 (snatch/hook grip)
245 x 5 (clean grip)

SOTS PRESS
Bar – 2 sets of 5

SUMMARY
Calf DOMS from stairs on Sunday. Left hip still tight, but improving. Progress is slower than I would like with oly lifts…but it is necessary since I’m working on technique, strength, and run training simultaneously and trying to avoid injuries.  Only challenge on the deadlift is the grip.

WORKOUT DESCRIPTION: Sunday, 10AM; SubMax Week 3

WARMUP:
1 mile jog; dynamic drills

400Meter Intervals (2min recovery)
1. 1min 29sec
2. 1min 25sec
3. 1min 23sec
4. 1min 22sec

STAIRS (6 story garage @ 60meters)
4 reps – 20sec recovery

Jog 1 mile

SUMMARY
Left hip area (gluteus) was aggravated by rowing yesterday…bad enough to wake me up a couple times last night. Improved this morning.  Felt better after dynamic warmup and stairs.  Goal is to double the volume of this workout at faster pace.  I was fading at the end of interval 4.   But my run conditioning has improved since July…interval splits are better, stairs, warming up and cooling down with mile jogs.

WORKOUT DESCRIPTION: Saturday, 11:30AM; General Conditioning; Sub-Max Week 2

ROW
2000Meters – 9min59 secs (easy to moderate, HR @ 105)
2 min rest
2000 meters – 7min 57secs (moderate to difficult, HR @ 173)

SUMMARY:
Planned to run yesterday (Friday)…right ankle was inflexible (doing cabinetry on floor Thursday AM – sitting on ankles with feet pronated – yoga style- contraindicated due to my loose talus joint). Left lower hip area still a problem – I suspect tight flexors and extensors. I remember tweaking hip last Sunday. Right hand callous tore on second interval. 2nd interval was a decent time considering infrequent endurance over the past couple weeks. However, overall endurance isn’t even close to optimal right now – 173 is low considering the perceived effort.

PLAN
Run tomorrow – Stairs & 400 meter intervals.

WORKOUT DESCRIPTION: Wednesday, 5:00PM; General Conditioning; Sub-Max Week 2

SNATCH DRILLS – 5′ Stick
@ 50 reps

SNATCH (singles)
Bar x 4
95 x 4

OVERHEAD SQUAT
95 x 5

BACK SQUAT (High)
125 x 5
135 x 5

OVERHEAD PRESS
135 x 5

ROMANIAN DEADLIFT
135 x 8

BENT PRESS
BAR x 10 – 3 sets each side

ABS/TORSO/PUSHUPS
Reverse Crunch x 20 + 20 Resisted Pushups
Repeat x 5 no recovery

SUMMARY:
Light workout. Left lumbar/hip sore, felt better after workout. Shoulder & calves improved.