Training Log Archive: BP

1km warm up, then 16x100m with 100 recovery. Started at 10mph (6m/m) and ramped to 14mph (4:17 aka 16 per 100). Had to give the tread 50m to get up to speed, so adjusted to 150/150. Short recovery to finish.

With roller

While I am not a fan of Malcolm T (Aussie Premier), really Donald, you wanna piss off your allies. Nice job!
{sarcasm}

C • I am becoming more and more... 4

Drills, legs, arms, core with 5x7 and short recovery between sets as follows:

Dynamic Warm-Up:
Walking A March – Scoup the ground – Straight leg raises Skipping A’s –– Skipping B’s – Running C’s – Running A’s

Program:
Barbell deadlift 5x7

Barbell bench press 5x7

Barbell lunges 5x7 per side

Seated row 5x7

Tricep Push downs 5x7

Weighted sit ups


Cool Down:
Yates thoracic rotation, piriformis stretch, hamstring stretch, ankle circles, cats and cows

Dynamic and static with vibra roller

Warm up 10 mins then 2, 4, 6 % grade for 5 mins each then down 1% every minute

With roller

World record in the 600m indoors with 2 guys going under 1:15
http://www.flotrack.org/video/1087166-tasty-race-c...

C • lox looks so strong, you'd ... 9

Short wu

ABCs and 4x30 sprints

Dynamic

Spikes on and a short shake out run on some minor trails (some only with deer tracks). Quite pleasant 23F out.

On a personal note, the last 7 days of gratuitous policy making with far reaching impact, has me questioning why, by choice, I became an American citizen in 2008 (having migrated from visa to Green Card).The era of hope and fairness seems to have vanished and while I can intellectually sequester some of the turmoil, emotionally it keeps bubbling up.

C • similar thoughts 8

Late afternoon after some music practice therapy.

A few laps then 4x50m strides, 2x50 and2x100 acceleration wind sprints

ABcs

Dynamic and static

SJU meet as invited guest by friend, training buddy and SJU alum Jim Schoffman. Nice track, great group of college age runners. Ran a 400 with Jim, Shawn Ragan and one other. Drew lane 4, slops start- didn't pop out of the blocks and had a few paces defecit on Jim at the bell. Did my usual come home strong act as Jim faded. Another 67sec (67.57) effort- stuck in a rut and leaving too much out there especially on first lap. Aaagh!
Twenty minute recovery then into the 200 with Jim and Shawn again on my outside and me lane 3. Better start and we decided we would run it at target 400 effort. Surprisingly I caught Jim around the last turn, he kicked, which spurred me on to finish a stride ahead in 30.52. Felt comfortable and not maxed out, so speed is there, but race tactics need improvement (both times within hundredths of 2 weeks ago!)
Anyhow fun meet.

Afterwards with Spouses we toured the College Pottery studio, and had the best green tea ever. Story behind this experience.

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