Training Log Archive: hcmaxie22

Pre-Act
Roll
15 min WU
Active WU
5 x (400m @ 1:20 - 1:22) 1 min rec.
Spike up.
3 x (Flying 40's)
3 min rec.
1 x (250m from blocks, 6 mins rec., 200m, 4 mins, 150m, 2 mins, 100m) @ 400m RP.
15 min CD

1:19, 1:21, 1:20, 1:21, 1:21
250=?, 200=28s, 150=20, 100=?

Thought this went great today! Good quality active. The 400's were really focused and smooth I thought. Fairly effortless. The 2nd 200 of them was usually the slowest. Flying 30's felt fast. Think I did what Sharron told me to do during the 250. Got out hard then glided the straight and then attacked the last 50. The last reps I ran all out and was hands on knees after each. Felt some good lactic during the last 2 reps and as the recoveries became less and less. Very happy with my effort and efficiency and focus today.

Strength w Max
-WU sequence

Day # 2 of new session today. Got in some good stuff. Legs heavy from wo.

Took the day off. Worked all day and was feeling super exhausted. Went to bed early.

20 min Run Barefoot @ Outdoor track
Modified Active
Drills
7 x (Floating 100's Barefoot on Field) walk/jog back rec.
Flats on.
1 x (100, 200, 300, 200, 100 Smooth w-out pushing the pace) w 100m jog rec. btwn

Decided to change things up a bit today and get in some good recovery running on the track/ field. My thinking is that if I do more of this type of off day stuff I'll get faster at running without feeling like I'm pushing the pace. Worked to really engage the hip flexors during the drills work and stimulate the fast twitch. Worked on form today as well.

Strength w Paul
-WU sequence
Day # 1 New session

This was good. Pull-ups are still my biggest challenge but hung tough(lol). Tired...Thursday's are my longest days right now. Last coaching session today.

Pre-Act
Roll
15 min WU
Active WU
200m (36)
3 x (Flying 50's) walk back rec.
5 x (4 x 100m @ 800m RP) 30s rec. 90s btwn sets. Spike last 2 sets.
15 min Barefoot CD
P & S
Rope Stretches
Roll

ETT = 9

This was really good today. Body felt smooth and running was feeling fairly effortless but I was hitting the splits I wanted or faster. Not sure if it was just because I was only running 100m's at a time but this workout was night and day compared to last wed/sat's workout. No fighting today...just smoothness. First sets were mostly 16-17s, Last 2 sets in spikes were 16-15s. Finally progressing throughout the workout.

Pre-Act
Balance/ Glut
Roll
6 min Swim
Drills
2 x (Counting down from 90-15s by 15s)
Deep Water Running to 45mins
Hip-Mob
Drills
Strides x 5 Outside
Strength X
Rope Stretches
Roll

ETT = 8

This was alright. Felt like I was fighting a bit in the pool while getting tired pretty fast today. Drills decent.

30 min Run through the Tree Farm
Stretches

Did this later in the evening after taking a rest after work. Pretty tired and slow to start but got going near the end and got in the mileage.

Pre-Act
Roll
15 min WU
16 mins of (4:15 Steady, 45s Surge)
15 min CD
Plyo
P & S
Rope Stretches
Roll

ETT = 7

This was alright. Steadies were decent but was having trouble transitioning into the surges today and the surges overall didn't seem as strong or as fast as they can be.

Pre-Act
Lunges (7)
Roll
1 hr Long Run
30 HOH
Hip-Mob
Strength X
Rope Stretches
Roll

ETT = 9

This was great. Got in some great hills and really got a great aerobic effort out of today.