2/16/11

Technique

plyometric striders

2/15/11

Technique
Blocks

2/14/11

around 40 minutes of stairs
pushups
leg throw downs

2/11/11

5 hill sprints
28
29
28
26
27

2/10/11

Drills
4x200
27
28
28
29

2/9/11

40 minutes distance

2/8/11

warmups
plyometrics
agility drills

200-27 seconds
200-28 seconds
200-28 seconds
200-29 seconds

*note I would like to say that these were run on a turf field with 1 and a half laps being a 200. With terrible turns.

2/7/11

200-30
200-31
400-1:09

200-33
200-35*****
400-1:13*****

200-36*****
200-35****
400-1:11

******Had to dodge the old person's yoga class
Rest

1:27
1:29
4:00

1:29
1:34
4:03

1:33
1:35
Cool Down

1/4/11-Friday

Got kicked out by the special ed soccer team, original workout plan for the day got scratched, so we just did a bunch of technique again. my next week and probably the rest of the season will look like this:
Monday-Mid distance Workout
Tuesday- Sprinters workout
Wednesday-Distance run
Thursday-technique, sprinters workout
friday-Technique
Saturday/sunday-distance

1/3/11-Easy Mid Distance Workout

Mile warm up

timed 1200-4:20ish

6x200 around 28-31 pace

cool down

****
Felt great, shattered the 35 second workout pace we were supposed to hit. Slight tightness in the quad after the run. Worked itself out

Wednesday 1/2/11

Agility  day
Warm up
4 x short hurdle jumps. Jumping through the heels for height, bend knees on the way down
8 x Lateral short hurdle jumps
4 x cone drills: Drive, shuffle, backpedal
4 x directional drills: drive, lateral sprint, drive, back pedal
4 x 20 yard suicides
4 x striders
*****************************************************
After practice
15-20 minute run in vibrams about 2-2.5 miles

Tuesday, 1/1/11

Technique day
plyometric warm up
"Technique" 3 T's
Torso-Tall
Abs-Tight
Butt-Tucked

arms-elbows at a 90 degree angle. Never leave this angle. ear to hip

other form things that would not be easy to explain with words

Warm up again (changed)

lap cool down

1/31/11

Hours of sleep 5.5
Weight 148.00

10 minute warm up

plyometrics

stairs:
3 X every step
3 X every other step
3 X every 2 steps
3 X Double tap every step
3 X hops every step
3 X hop every other step
3 X hop every 2 steps
3 X hop every 3 steps
3 X every step fast
3 X every other step fast
3 X every 3 steps fast

6 X suicide sprints @ 30 seconds rest

pretty easy day
12 step stairwell

1/28/11- weight training day

we basically did a bunch of endurance lifts. took about 2.5 hours

Bench
1 x 15 @ 95
1 x 15 @ 100
1 x 15 @ 95

Lat pulldowns
3 x 15 @ 70

Shoulder press
3 x 15 @ 50

curls
3 x 15 @ 25

Leg extensions
3 x 15 @ 150

leg curls
3 x 15 @ 80

Lunges
3 x 15 w/ 18 pound weights

100 situps

4 x 25 throwdowns

2 x 50 hyperextensions

1/27/11-first day of track

Since I had to start the season late because of my lack of paperwork I had to start track 2 days late. The day before the team just had a harder workout so this day was comparatively "easy"
10 minute warm up
plyometrics- dynamic stretching
accelerators
suicide workout-6 sets
abs:
25 situps (up and hold)
15 leg throw downs (straight, left side, right side=1 set)

10 minute cool down
good anaerobic workout

Why?

This was created strictly to document my college training in more detail then logarun.com