Eating well has been tough at work. Shit. Cookies and fudge and shit every day. Man. Here's what I've done since the Tuesday, Dec 7th workout with George (in which I failed - quite spectacularly - to lift 3x12 at 175/185/185.
Saturday, December 11th -
Went to the Y with Laura. I wasn't feeling particularly strong...I did 3 sets of 8-10 squats at 175 lb or so. We also did pull-ups, core, and some weight circuits.
Sunday, December 12th -
Went to the Y with Laura and Agan. Went over what I knew about squat form with Agan. Did some squats, dead lifts, jump squats, abductors, adductors, and glute extensions. I didn't go for my squat goals, obviously, having worked out the day before. It was a good workout, though. My legs were a little tired the next day.
Tuesday, December 14th -
Went to the Y with Laura. I tried to rack 175 lbs for the squat but my legs felt weak from the get-go. I barely managed sets of 8, unaided. We did our pull-ups and core as well. We ended with a lower-body focused mini conditioning mile, except we ran 400m each time and only ran that 3 times. My legs were clearly a bit overworked at this stage, so I planned to take 4-5 days off from squat attempts
Sunday, December 19th -
Went on a 35 minute interval run with Laura. We jogged for 4 minutes, then strided out for 1 minute...doing the circuit 7 times. I have done a longer run like this in a while and my legs were feeling it by the end. Laura was pretty much done. We also hadn't really eaten anything and it was already 3pm. The plan was to then go and lift, but we were useless at the Y so we called it.
Tuesday, December 22nd -
Went to the Y with Laura. It'd been a week since I lifted (and, per above, I haven't been eating particularly well), so I wasn't sure what to expect. I started at 175 lbs and did a set of 12. The last one was a bit tougher but I felt good enough to go for my 3x12 175/185/185...which I got. I was very happy, especially since I had not come close two weeks prior. We also did the requisite pull-ups and weight circuits. Laura is seeing some returns from the gym trips too, so she's encouraged as well.
Which brings me to today. Now that I finally got my 175/185/185 workout, I plan to continue as I had originally designed and will increase weight while bringing reps down from 12 to 8...my next workout will be on Saturday and will be 3 sets of 8 reps at 185/195/195. Then onward and upward from session to session. I'm looking forward to jumping into the sprint season with a stronger leg base than in past years. I want to continue to increase my leg strength over the next 5 months and think it will be the difference maker. Also high on my priority list - athletically - is to get more serious longer interval runs in...and do some of the running-type crossfit workouts that seem to challenge folks well. Now is the time to do that, so I'm looking to you, George and Jammin, to lead the running effort, babies! I need to have a better strength endurance base.
On a related note, one of my sports-academic goals over the next month or so is to do some technically-savvy note taking on the athletic books I bought early this year. One thing I just brushed up on, though, and that I thought I'd share, is the difference between strength and power and how/when additional strength yields decreasing returns...
Strength is force exerted...which is closely estimated by a 1RM (maximal force is actually exerted when you exert against a weight heavy enough such that velocity is 0...imagine dropping into a squat and then being unable to move upwards but also not collapsing). Power, though, is actually quite different from strength. Power is force*velocity, and it is power, not strength, that is more highly correlated with athletic performance. Elite strength levels for squats is around 2.5 to 3x body weight. For someone my weight, this translates to 412 to 495 lbs for a 1RM. By my current estimates, I'm somewhere in the high 200s right now, so I clearly have a long way to go. As I increase up to this elite level, strength gains will translate into power gains. I will see both effects (adding stuff like jump-squats, which are more power-oriented, certainly helps). But, the interesting thing is that once you *get* to this elite level, lifting high weight actually doesn't help your power nearly as much as lifting more moderate weight in an explosive manner. Yes, it's true that all the great athletes can squat a shitload. *But that is an end of rather than a means to greatness.* I would bet you a ton of money that even in the average NFL weight room, you'd see explosive, moderate lifts by the runners on the team. You would also see jump squats and plyos...and this is for a strength/power-focused sport, unlike ultimate...as-in, football is at the very high-end of the spectrum. The average foot contact with the ground is less than a second when running. Why would an elite athlete rack 600 lbs and spend 4 seconds on a rep when they can rack 350 and spend 2 seconds...or 300 and do a jump squat? Kantor, it seems like you're the only one on this group who is at or close to this elite strength level. I'd bet that you'd see vast gains in speed and power if you starting squatting more consistently in the high 200 lb range with high reps...and doing jump squats in the mid to high 100s (for starters). That's what I'd do if I were as strong as you, anyway, and there seems to be a lot of evidence for it. I'd still mix in some high-weight days, but I bet those lower-weight lifts are where the gold is.
Have a great break, laddies. See you in the new year.
Thursday, December 23, 2010
Thursday, December 9, 2010
Squat Strength Strategy and Early December Recap
I just got everyone one of these:
http://www.flexcart.com/members/elitefts/default.asp?m=PD&pid=1422
$300 by check or paypal is fine. Going for the powerlifting world record, baby.
Also, check out the video at the bottom of this page:
http://www.flexcart.com/members/elitefts/default.asp?m=PD&pid=1448
Those dudes look so ridiculous and are squatting 900 lbs. Hahaha.
-----
Anyhoo, George and I did a lifting session on Tuesday at Georgetown. I also did one on Saturday evening approx 1 hour before the bar run, haha.
Saturday, Dec 4th -
squat - 3x12 @ 165, 175, 175. Again, felt hard but could finish. Last reps were in 3 seconds or so, so still a bit of room on the speed front. I didn't do much else besides pull-ups.
Tuesday, Dec 7th -
With George!
squat - 12 reps @ 175, 10 reps @ 185, 4 or 5 reps @ 185
pull-ups - I actually did a set of 5, which surprised me
abs - physioball crunches, torso stabilization, reverse crunches
plyos - overhead medicine ball exercise involving throwing, jumping, turning, and running
leg extensions
hamstring curls
hip ad/abductors
So my 10 lb increase each session finally saw its breaking point...only a matter of time, by design. 175, 185, 185 was too much for me. My plan is to get strong enough to do the 3x12 at this weight and then move up in weight as I bring reps down to 8 for the next phase of my workout, i.e:
1. try 3x12 @ 175, 185, 185 until I can complete it, then...
2. at my next session move to 3x8 @ 185, 195, 195
3. continue 10 lb increases from session to session until I can't complete the workout...
4. repeat 1 at this new rep/weight combo and continue
Structuring it like this will give me a few lighter sessions at 8 reps before moving up in difficulty. I find this progression appealing and am planning to move from 8 reps to 5 in the same manner. Any thoughts on this?
George lifted well...he was up around 265 and 8 reps or so at the end, I think. Agan, I'm busy Saturday but could meet up Sunday morning if you want. Peace.
http://www.flexcart.com/members/elitefts/default.asp?m=PD&pid=1422
$300 by check or paypal is fine. Going for the powerlifting world record, baby.
Also, check out the video at the bottom of this page:
http://www.flexcart.com/members/elitefts/default.asp?m=PD&pid=1448
Those dudes look so ridiculous and are squatting 900 lbs. Hahaha.
-----
Anyhoo, George and I did a lifting session on Tuesday at Georgetown. I also did one on Saturday evening approx 1 hour before the bar run, haha.
Saturday, Dec 4th -
squat - 3x12 @ 165, 175, 175. Again, felt hard but could finish. Last reps were in 3 seconds or so, so still a bit of room on the speed front. I didn't do much else besides pull-ups.
Tuesday, Dec 7th -
With George!
squat - 12 reps @ 175, 10 reps @ 185, 4 or 5 reps @ 185
pull-ups - I actually did a set of 5, which surprised me
abs - physioball crunches, torso stabilization, reverse crunches
plyos - overhead medicine ball exercise involving throwing, jumping, turning, and running
leg extensions
hamstring curls
hip ad/abductors
So my 10 lb increase each session finally saw its breaking point...only a matter of time, by design. 175, 185, 185 was too much for me. My plan is to get strong enough to do the 3x12 at this weight and then move up in weight as I bring reps down to 8 for the next phase of my workout, i.e:
1. try 3x12 @ 175, 185, 185 until I can complete it, then...
2. at my next session move to 3x8 @ 185, 195, 195
3. continue 10 lb increases from session to session until I can't complete the workout...
4. repeat 1 at this new rep/weight combo and continue
Structuring it like this will give me a few lighter sessions at 8 reps before moving up in difficulty. I find this progression appealing and am planning to move from 8 reps to 5 in the same manner. Any thoughts on this?
George lifted well...he was up around 265 and 8 reps or so at the end, I think. Agan, I'm busy Saturday but could meet up Sunday morning if you want. Peace.
Wednesday, December 1, 2010
December Kickoff
Got back in the gym last night after a week absence due to Turkey Day and a mild illness. I was short on time, so I started with some crunches over a physioball while holding a 25 lb plate behind my head. I did 10 reps with the weight, then dropped it and did 20 or so more crunches, varying between going straight up and across my body to work my lateral core. I did two sets. I then moved to the squat rack and did 3x12 of 155, 165, 165. So far I've kept with my 10 lb increase from session to session while keeping reps constant at 12, but it was definitely harder this week. I was certainly slower on the way up than I was in previous weeks. I will try an increase again on Saturday, but will go with Laura and have her clock my rep time. If I'm taking more than 4 seconds then I'll need to make my first shift down in reps. One thing I noticed yesterday, though, was that I could continue even though my less strong muscles were clearly out of gas...namely, my quads. Engaging those glutes at the bottom were enough to carry me through the last set. I'm a little weak today but not sore.
After the squats, I did a set of abductor/adductor and called it quits. No dead lifts this time. I did them last week and noticeably weakened the backside of my shoulders...to the point that I noticed increased joint movement in my loose right shoulder (the one I subluxed 18 months ago). Have any of you experienced this kind of weakness? It's a little disconcerting for someone who sleeps on that shoulder a lot.
Next squat session is Saturday. I might do some core today and pull-ups tomorrow.
After the squats, I did a set of abductor/adductor and called it quits. No dead lifts this time. I did them last week and noticeably weakened the backside of my shoulders...to the point that I noticed increased joint movement in my loose right shoulder (the one I subluxed 18 months ago). Have any of you experienced this kind of weakness? It's a little disconcerting for someone who sleeps on that shoulder a lot.
Next squat session is Saturday. I might do some core today and pull-ups tomorrow.
Wednesday, November 24, 2010
Pre-Thanksgiving Fun!
Sunday, November 21st -
I went in on Sunday and did 3x12 at 135, 145, 145. The last few reps of the last set were slower and tougher than the rest. I then did my inaugural dead lift workout: 3x8 at 135.
Tuesday, November 23rd -
I then went in on Tuesday and did 3x12 of squats at 145, 155, 155 and 3x8 of dead lifts at 145. I'm not gonna lie, my legs felt it after those squats. Once again, it was the last few reps of the last set that took a little more time and effort.
I currently plan is to increase by 10 lbs from session to session while keeping my 3x12 structure. Then, once I can't finish, I move to sets of 8 and repeat. I'm not sure if this is a great strategy, but it seems appealing. If I can get 3 sets of 12 out of 210 lbs, that means I have the strength to squat 300+. By keeping the weight down (for now), I feel I can work on my form as well as my strength and avoid some of the heavy weight injuries that can happen when racking huge weight. Thoughts? I'm gonna ask my track coach too.
p.s. George the one rep max calculator says that if you can do 12 reps at 245 then you have the strength to squat 350. My guess is that you're already there if you can do a set of 8 at the end of a workout... Give it a shot!
I went in on Sunday and did 3x12 at 135, 145, 145. The last few reps of the last set were slower and tougher than the rest. I then did my inaugural dead lift workout: 3x8 at 135.
Tuesday, November 23rd -
I then went in on Tuesday and did 3x12 of squats at 145, 155, 155 and 3x8 of dead lifts at 145. I'm not gonna lie, my legs felt it after those squats. Once again, it was the last few reps of the last set that took a little more time and effort.
I currently plan is to increase by 10 lbs from session to session while keeping my 3x12 structure. Then, once I can't finish, I move to sets of 8 and repeat. I'm not sure if this is a great strategy, but it seems appealing. If I can get 3 sets of 12 out of 210 lbs, that means I have the strength to squat 300+. By keeping the weight down (for now), I feel I can work on my form as well as my strength and avoid some of the heavy weight injuries that can happen when racking huge weight. Thoughts? I'm gonna ask my track coach too.
p.s. George the one rep max calculator says that if you can do 12 reps at 245 then you have the strength to squat 350. My guess is that you're already there if you can do a set of 8 at the end of a workout... Give it a shot!
Thursday, November 18, 2010
Pre-season Kickoff - Squats! Pull-ups! Core!
Wednesday, Nov 18th -
I went to the gym last night for Day 1 of my squat/pull-up/core pre-season workout. Couldn't do any upper body because my wrist is still hurt, but I finally got on the squat rack after a nice wait. Didn't use the bar pad this time...wanted to see what it's like to go raw, baby!
3 sets of 12 full squats @ a spritely 135 lbs. Down and up within 4 seconds. It was definitely the first day back: my legs are a little sore today and I was getting a little bit of a sweat going. Told you my legs aren't that strong (yet)!
Weight circuit:
Almost 2 circuits (before my self-imposed time limit ran out) of:
standing glute extension (looks like a horse kick) - 150 lbs, abductors - 220lbs, adductors - 220lbs.
Sets of 12.
My groin isn't quite 100% yet. Hamstring felt fine. My initial goal is to squat 1.5x my body weight, which would be 250 lbs or so. I've never bothered to lift 250 lbs before but I've done an equivalent for sure:
http://www.timinvermont.com/fitness/orm.htm
This is an initial and achievable goal I expect to attain within a few weeks. Second tier goal is 300+. Again, I'll be doing largely high rep weight to start. Don't forget to intersperse some unweighted squat jumps between sets...and weighted squat jumps are a money exercise to close out a gym visit. George, you could go as high as 90 lbs total at this point, so it should be nice and light. See one of those workout emails if you forgot the form.
I want to add deadlifts too. Next time.
I went to the gym last night for Day 1 of my squat/pull-up/core pre-season workout. Couldn't do any upper body because my wrist is still hurt, but I finally got on the squat rack after a nice wait. Didn't use the bar pad this time...wanted to see what it's like to go raw, baby!
3 sets of 12 full squats @ a spritely 135 lbs. Down and up within 4 seconds. It was definitely the first day back: my legs are a little sore today and I was getting a little bit of a sweat going. Told you my legs aren't that strong (yet)!
Weight circuit:
Almost 2 circuits (before my self-imposed time limit ran out) of:
standing glute extension (looks like a horse kick) - 150 lbs, abductors - 220lbs, adductors - 220lbs.
Sets of 12.
My groin isn't quite 100% yet. Hamstring felt fine. My initial goal is to squat 1.5x my body weight, which would be 250 lbs or so. I've never bothered to lift 250 lbs before but I've done an equivalent for sure:
http://www.timinvermont.com/fitness/orm.htm
This is an initial and achievable goal I expect to attain within a few weeks. Second tier goal is 300+. Again, I'll be doing largely high rep weight to start. Don't forget to intersperse some unweighted squat jumps between sets...and weighted squat jumps are a money exercise to close out a gym visit. George, you could go as high as 90 lbs total at this point, so it should be nice and light. See one of those workout emails if you forgot the form.
I want to add deadlifts too. Next time.
Monday, June 14, 2010
Race #2
Well, this was my 2nd official race. Two Sundays ago was my first official race, the video of which you see below. My second "race" was at Truck tryouts, and I do not have a video for it. I got clocked at another 51, though, so going into this past weekend I was excited for another improvement.
On Saturday I had a 4-hour tryout with the Truck that ended up being hot and humid with little down time. I ran hard and played pretty well but the heat started to get to me a little by the end: I developed a headache and some slight dizziness. I spent the whole afternoon relaxing in my recovery suit (haha) on my couch, watching the US luck their way into a tie against England and eating lots of carbs. I went out for a few hours with Laura that evening to a birthday party but my head started hurting a bit and I felt slightly nauseated, so I crashed early.
Laura and I got up early the next morning, though, and headed out to the track. It was hot, and I nearly missed the 1st (i.e. fast) heat because I had taken a page from an earlier competitor's book and was relaxing in the one cool area in the vicinity: under the bleachers. I swear they never made a loudspeaker annoucement for the 4, but whatever. I ran over and got in.
I ran a 51, which was another PR, albeit by a few tenths. While it's encouraging to know I can still run pretty fast after a long, exhausting practice the day before, I was a little disappointed because I know I have the speed and strength to run a good deal faster. I'll have to wait til July.
On Saturday I had a 4-hour tryout with the Truck that ended up being hot and humid with little down time. I ran hard and played pretty well but the heat started to get to me a little by the end: I developed a headache and some slight dizziness. I spent the whole afternoon relaxing in my recovery suit (haha) on my couch, watching the US luck their way into a tie against England and eating lots of carbs. I went out for a few hours with Laura that evening to a birthday party but my head started hurting a bit and I felt slightly nauseated, so I crashed early.
Laura and I got up early the next morning, though, and headed out to the track. It was hot, and I nearly missed the 1st (i.e. fast) heat because I had taken a page from an earlier competitor's book and was relaxing in the one cool area in the vicinity: under the bleachers. I swear they never made a loudspeaker annoucement for the 4, but whatever. I ran over and got in.
The 400 Project - All-Comers Race - 400m - 6/13/2010 from The 400 Project on Vimeo.
I ran a 51, which was another PR, albeit by a few tenths. While it's encouraging to know I can still run pretty fast after a long, exhausting practice the day before, I was a little disappointed because I know I have the speed and strength to run a good deal faster. I'll have to wait til July.
Monday, June 7, 2010
Race #1
Hey everyone, so last Sunday, the Sunday of Memorial Day weekend, I went out to the track with Laura and ran my first race. With much thanks to my glorious camerawoman, here it is:
I ran a 51, which, while not being as fast as my goal time, was a personal record by a full second. So that is at least a silver lining.
Funnily enough, exactly a week later, just this past Sunday, I ran another 400m race as part of a tryout for the Truck and ran a 51.5, a few tenths faster than the time from the week prior. This was an encouraging time since it was at the beginning of a long practice. I'm confident my next race will be another improvement. Excited to get out there!
The 400 Project - All-Comers Race - 400m - 5/30/2010 from The 400 Project on Vimeo.
I ran a 51, which, while not being as fast as my goal time, was a personal record by a full second. So that is at least a silver lining.
Funnily enough, exactly a week later, just this past Sunday, I ran another 400m race as part of a tryout for the Truck and ran a 51.5, a few tenths faster than the time from the week prior. This was an encouraging time since it was at the beginning of a long practice. I'm confident my next race will be another improvement. Excited to get out there!
Saturday, May 29, 2010
Racing Tomorrow!
So yes, despite falling off the face of blogger earth, I am alive, well, and have been training for the last 4 months. Sometimes certain areas slip when one gets busy and for me, it was this blog. Oh well.
Regardless, training has been going well. I've been managing a slightly tight right hamstring but feel fast and prepared for my race tomorrow. Last Sunday I ran two full speed 350m in 48.5 seconds and followed that up with 3x200m this past Thursday in 24.5, 23.9, 23.9. I've been fortunate enough to have folks joining me for my workouts. The crew really helped me push myself for my last two reps. My body felt achy and spent afterward in a really good way. A perfect way to finish my last workout.
Today, I'm heading to the track with Laura to do some 150m buildups and a cooldown...follow by a *light* stretching session. I've become a little paranoid about staying healthy for my race, so I'm very hesitant about stressing my hamstring at all, haha. But, I know a light session will be good for me.
Excited about the race tomorrow. There will be video!
Andrew
Regardless, training has been going well. I've been managing a slightly tight right hamstring but feel fast and prepared for my race tomorrow. Last Sunday I ran two full speed 350m in 48.5 seconds and followed that up with 3x200m this past Thursday in 24.5, 23.9, 23.9. I've been fortunate enough to have folks joining me for my workouts. The crew really helped me push myself for my last two reps. My body felt achy and spent afterward in a really good way. A perfect way to finish my last workout.
Today, I'm heading to the track with Laura to do some 150m buildups and a cooldown...follow by a *light* stretching session. I've become a little paranoid about staying healthy for my race, so I'm very hesitant about stressing my hamstring at all, haha. But, I know a light session will be good for me.
Excited about the race tomorrow. There will be video!
Andrew
Sunday, March 14, 2010
Week 9 - Day 3
Only yesterday did I stop feeling sore from last Monday's workout. Man. My legs were absolutely shot. I'm guessing it had to be doing the hard sprints beforehand. Yes, I hadn't free squatted in years, but my legs are pretty strong and 135 lbs is a light weight. Regardless, I was more sore than they've been in years. I had pain going up/down stairs. Even walking around. It was crazy. I'm actually interested in pairing weights after sprints now, haha, but in a smart way. It's incredibly effective at getting my very sore, which is hard to do.
Anyway, I worked a ton on Wednesday and Thursday and was unable to workout at all. So, I did Wednesday's workout yesterday - Saturday - and Thurday's workout today with Laura at Roosevelt. Here's what we did.
Rest: 5 minutes
Format: rep - distance - target time (s) - actual time (s)
1 - 400m* - sub-60 - 57.6
2 - 300m* - 41 - 41.1
3 - 200m* - 26 - 27.3
*for each of these reps, we ran an additional 100m with everything we had left after crossing the finish line.
-----
I was happy with all these times except for the 200m. I really wanted to get 26 or below. I liked that 57, though, and I'm confident I can get a faster time than the 56 I ran in training last year. Laura did well as well, running the 400m in 85 seconds, the 300m in 65 seconds, and the 200m in 37 seconds. I gave her head starts and we generally came through the finish within a few seconds of each other. I'm sure having her there helped me run faster, so a shout out to her for joining me.
I hope I can stick to my schedule this week. I may be traveling next week, but I'll cross that bridge when I get to it.
Anyway, I worked a ton on Wednesday and Thursday and was unable to workout at all. So, I did Wednesday's workout yesterday - Saturday - and Thurday's workout today with Laura at Roosevelt. Here's what we did.
Rest: 5 minutes
Format: rep - distance - target time (s) - actual time (s)
1 - 400m* - sub-60 - 57.6
2 - 300m* - 41 - 41.1
3 - 200m* - 26 - 27.3
*for each of these reps, we ran an additional 100m with everything we had left after crossing the finish line.
-----
I was happy with all these times except for the 200m. I really wanted to get 26 or below. I liked that 57, though, and I'm confident I can get a faster time than the 56 I ran in training last year. Laura did well as well, running the 400m in 85 seconds, the 300m in 65 seconds, and the 200m in 37 seconds. I gave her head starts and we generally came through the finish within a few seconds of each other. I'm sure having her there helped me run faster, so a shout out to her for joining me.
I hope I can stick to my schedule this week. I may be traveling next week, but I'll cross that bridge when I get to it.
Monday, March 8, 2010
Week 8 - Day 6
I ran this workout after work on Monday the 8th after missing it the weekend before. Here's what I did:
Rest: 5 minutes
Format: rep - distance - target time (s) - actual time (s)
1 - 80m - NA - NA
2 - 80m - NA - NA
3 - 80m - NA - NA
4 - 80m - NA - NA
5 - 80m - NA - NA
6 - 80m - NA - NA
7 - 80m - NA - NA
8 - 80m - NA - NA
9 - 80m - NA - NA
10 - 80m - NA - NA
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I didn't have my watch with me because I'd thought I was running 40s or 60s and didn't bother. I would have liked to time these, though. I ran in spikes and was tired by the end. I was behind in my workouts, though, so after quickly calling into a Cornell class council teleconference while on the metro, haha, I popped into the gym for a 30 minutes workout (I had hoped to get there earlier so I could spend more time). Anyway, I decided to do some squats since I have made a resolution to do them this year. No more machines. Free squats all the way. My legs were sapped, so I just did 3x10 reps of 135 lbs. Further, I waited 2 minutes after the first two sets and then did 1 set of 5 jump squats with just my body weight. I then waited 2-3 more minutes and squatted again. My legs were certainly working hard, but I was able to do all the reps without much difficulty. Going down the steps after the workout, though, I felt a soreness/weakness that I hadn't felt in a long, long time. I'm just hoping I can recover in enough time to do my Wednesday and Thursday workouts.
Rest: 5 minutes
Format: rep - distance - target time (s) - actual time (s)
1 - 80m - NA - NA
2 - 80m - NA - NA
3 - 80m - NA - NA
4 - 80m - NA - NA
5 - 80m - NA - NA
6 - 80m - NA - NA
7 - 80m - NA - NA
8 - 80m - NA - NA
9 - 80m - NA - NA
10 - 80m - NA - NA
-----
I didn't have my watch with me because I'd thought I was running 40s or 60s and didn't bother. I would have liked to time these, though. I ran in spikes and was tired by the end. I was behind in my workouts, though, so after quickly calling into a Cornell class council teleconference while on the metro, haha, I popped into the gym for a 30 minutes workout (I had hoped to get there earlier so I could spend more time). Anyway, I decided to do some squats since I have made a resolution to do them this year. No more machines. Free squats all the way. My legs were sapped, so I just did 3x10 reps of 135 lbs. Further, I waited 2 minutes after the first two sets and then did 1 set of 5 jump squats with just my body weight. I then waited 2-3 more minutes and squatted again. My legs were certainly working hard, but I was able to do all the reps without much difficulty. Going down the steps after the workout, though, I felt a soreness/weakness that I hadn't felt in a long, long time. I'm just hoping I can recover in enough time to do my Wednesday and Thursday workouts.
Saturday, March 6, 2010
Week 8 - Day 5
Laura and I went to Cardozo track today. I did a full plyo workout on Thursday (essentially my first good long one of the season) and still feel the effects today...in a good way. Here's the workout:
Rest: 5 minutes
Format: rep - distance - target time (s) - actual time (s)
1 - 200m - 28 - 28.7
2 - 200m - 28 - 27.2
3 - 200m - 28 - 28.3
4 - 200m - 28 - 28.2
5 - 200m - 28 - 28.8
6 - 200m - 28 - 28
7 - 200m - 28 - 28
8 - 200m - 28 - 29.0
9 - 200m - 28 - 28.3
10 - 200m - 28 - 28.7
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I didn't get good times for reps 6 and 7 but they were probably high 28s. After the first rep, Laura went out 10 seconds before me and we pushed each other as we crossed the finish line. Her best today was a 38, and that was on a bad stomach and no training. Not a bad start!
I felt okay about the workout today. On the one hand I was consistent with my times and the season hasn't really kicked in yet. On the other hand, though, I feel like I should be running faster for these. 5 minutes rest should be enough for me to run a second or two faster, I feel, so maybe that form will come soon as I get into better shape. I also ran in running shoes today. I've decided that one of my mistakes last year was that I ran in my spikes too often. Alison set my time goals assuming I'd wear spikes only for the full speed reps. So, running in spikes for this kind of workout, like I did last year, makes it easier. My times last year for this exact workout were a little faster...high 27s on average, but my effort was probably not as hard. So, one of my changes this year, in addition to working harder on my conditioning runs, is to run in spikes only when I'm running my fastest. It'll be easier on my calves and will make me that much faster when I do strap them on if I hit my goal times with slower footwear.
I've also been reading about joint stiffness (actually a good thing...it's not what it sounds like) and how it increases speed and some of the exercises I've read about are done barefoot. I think this type of training will be really helpful, so I'm looking forward to folding in some new things this season.
Rest: 5 minutes
Format: rep - distance - target time (s) - actual time (s)
1 - 200m - 28 - 28.7
2 - 200m - 28 - 27.2
3 - 200m - 28 - 28.3
4 - 200m - 28 - 28.2
5 - 200m - 28 - 28.8
6 - 200m - 28 - 28
7 - 200m - 28 - 28
8 - 200m - 28 - 29.0
9 - 200m - 28 - 28.3
10 - 200m - 28 - 28.7
-----
I didn't get good times for reps 6 and 7 but they were probably high 28s. After the first rep, Laura went out 10 seconds before me and we pushed each other as we crossed the finish line. Her best today was a 38, and that was on a bad stomach and no training. Not a bad start!
I felt okay about the workout today. On the one hand I was consistent with my times and the season hasn't really kicked in yet. On the other hand, though, I feel like I should be running faster for these. 5 minutes rest should be enough for me to run a second or two faster, I feel, so maybe that form will come soon as I get into better shape. I also ran in running shoes today. I've decided that one of my mistakes last year was that I ran in my spikes too often. Alison set my time goals assuming I'd wear spikes only for the full speed reps. So, running in spikes for this kind of workout, like I did last year, makes it easier. My times last year for this exact workout were a little faster...high 27s on average, but my effort was probably not as hard. So, one of my changes this year, in addition to working harder on my conditioning runs, is to run in spikes only when I'm running my fastest. It'll be easier on my calves and will make me that much faster when I do strap them on if I hit my goal times with slower footwear.
I've also been reading about joint stiffness (actually a good thing...it's not what it sounds like) and how it increases speed and some of the exercises I've read about are done barefoot. I think this type of training will be really helpful, so I'm looking forward to folding in some new things this season.
Tuesday, March 2, 2010
Week 8 - Day 1
I was unable to do Week 7 - Day 6's sprint ladder, so I switched my workouts around and ran that workout today. Ken came out with me in the light rain/wintry mix, but with no wind, it was surprising fine.
Rest: 5 minutes
Format: rep - distance - target time (s) - actual time (s) - heartrate (bpm)
1 - 100m - NA - 14
2 - 200m - 28 - 28
3 - 300m - 46 - 45
4 - 400m - 61 - 65
5 - 300m - 48 - 48
6 - 200m - 28 - 30
7 - 100m - NA - 13
-----
Out of these times, I'm only disappointed with the 400m one. I felt like I was working hard enough to get my time, but when I checked at the 200m mark, I was already just over 30 seconds. I was unable to make up that time down the back stretch and didn't get the 61. I feel like continued work on my sprinting endurance will help with my 400m reps over the next few months. I'm taking my cross-training and 30 minute runs more seriously and am trying to push the pace...definitely a change from last year when I stuck to the bike and did intervals. Now I'm hitting the street. I'm starting to get my legs under me. I've also decided to take a 4-6 week break from drinking - with a one-day exception for my birthday... - and really want to buckle down and get the most out of each session...and then recover as intelligently as I can afterward. I've been reading some great materials on training and recovery. I'll share some info when I have some time.
Rest: 5 minutes
Format: rep - distance - target time (s) - actual time (s) - heartrate (bpm)
1 - 100m - NA - 14
2 - 200m - 28 - 28
3 - 300m - 46 - 45
4 - 400m - 61 - 65
5 - 300m - 48 - 48
6 - 200m - 28 - 30
7 - 100m - NA - 13
-----
Out of these times, I'm only disappointed with the 400m one. I felt like I was working hard enough to get my time, but when I checked at the 200m mark, I was already just over 30 seconds. I was unable to make up that time down the back stretch and didn't get the 61. I feel like continued work on my sprinting endurance will help with my 400m reps over the next few months. I'm taking my cross-training and 30 minute runs more seriously and am trying to push the pace...definitely a change from last year when I stuck to the bike and did intervals. Now I'm hitting the street. I'm starting to get my legs under me. I've also decided to take a 4-6 week break from drinking - with a one-day exception for my birthday... - and really want to buckle down and get the most out of each session...and then recover as intelligently as I can afterward. I've been reading some great materials on training and recovery. I'll share some info when I have some time.
Thursday, February 25, 2010
Week 7 - Day 3
What a difference four days makes. Today was my hardest workout to date, and it was a good improvement from Sunday.
Rest: full walking (8-10 minutes)
Format: rep - distance - target time (s) - actual time (s)
1 - 300m - 44 - 44.4
2 - 300m - 44 - 44.1
3 - 300m - 44 - 44.9
4 - 300m - 44 - 44.8
5 - 300m - 44 - 43.7
6 - 300m - 44 - 43.3
-----
I ran in spikes today indoors at Yates. I was by myself. My strategy for the first section of the workout was to run these reps like a 400m: out fast for the first 80m, hit a stride down the second 100m, and then kick it up down the backstretch. I eased up a bit too much in the first rep, though, and had to kick it up a bit more than I was expecting to hit my time. I started to feel the strain on my calves after the third or fourth rep but took advantage of the materials nearby and rolled out my calves and hips with a foam roller in-between reps. After the 4th rep, I ran full-bore the whole distance and brought in faster times. This was an encouraging workout. Looking forward to getting back outside, although there are certain perks at Yates...namely, blocks! I haven't used them yet but am excited to get back in later this season to work on my starts.
Rest: full walking (8-10 minutes)
Format: rep - distance - target time (s) - actual time (s)
1 - 300m - 44 - 44.4
2 - 300m - 44 - 44.1
3 - 300m - 44 - 44.9
4 - 300m - 44 - 44.8
5 - 300m - 44 - 43.7
6 - 300m - 44 - 43.3
-----
I ran in spikes today indoors at Yates. I was by myself. My strategy for the first section of the workout was to run these reps like a 400m: out fast for the first 80m, hit a stride down the second 100m, and then kick it up down the backstretch. I eased up a bit too much in the first rep, though, and had to kick it up a bit more than I was expecting to hit my time. I started to feel the strain on my calves after the third or fourth rep but took advantage of the materials nearby and rolled out my calves and hips with a foam roller in-between reps. After the 4th rep, I ran full-bore the whole distance and brought in faster times. This was an encouraging workout. Looking forward to getting back outside, although there are certain perks at Yates...namely, blocks! I haven't used them yet but am excited to get back in later this season to work on my starts.
Sunday, February 21, 2010
Week 6 - Day 6
I had an awful workout today. I didn't eat well and felt out of sync. Laura came with me to Yates and I ran 8x200m.
Rest: 5 minutes
Format: rep - distance - target time (s) - actual time (s) - heartrate (bpm)
1 - 200m - 28 - 29
2 - 200m - 28 - 29
3 - 200m - 28 - 28
4 - 200m - 28 - 30
5 - 200m - 28 - 30
6 - 200m - 28 - 30
7 - 200m - 28 - 30
8 - 200m - 28 - 30
-----
I felt bad today. I really need to eat better, but I'm still stymied by these times. I did not run in spikes, but still. Given the rest I was taking, I expected much better times than these. I'd be surprised if my time trial yesterday played a part in my performance today...can a single hard rep really affect someone like this the day after? I'm not sure, but at least there's tons of room for improvement.
Rest: 5 minutes
Format: rep - distance - target time (s) - actual time (s) - heartrate (bpm)
1 - 200m - 28 - 29
2 - 200m - 28 - 29
3 - 200m - 28 - 28
4 - 200m - 28 - 30
5 - 200m - 28 - 30
6 - 200m - 28 - 30
7 - 200m - 28 - 30
8 - 200m - 28 - 30
-----
I felt bad today. I really need to eat better, but I'm still stymied by these times. I did not run in spikes, but still. Given the rest I was taking, I expected much better times than these. I'd be surprised if my time trial yesterday played a part in my performance today...can a single hard rep really affect someone like this the day after? I'm not sure, but at least there's tons of room for improvement.
Saturday, February 20, 2010
Week 6 - Day 5 (Time Trial #1)
After a month of blizzard-induced (and yes, laziness-induced) silence, I've made a vow to start posting after workouts just like I did last year. Without further ado...
I did my first time trial today...finally. With the help of my friend Alisha (and later George), I obtained some guest passes to the indoor Georgetown facility, Yates Field House, which is complete with the nicest indoor track in the city. It's 200m and also has a nice 80+m straightaway, which is rare for indoor tracks. After consulting with a savvy track guy there running the masters circuit of the same meets I compete in, I lined up and had my new friend time me. His watch didn't have as accurate time as my stop watch, but he timed me at 39 seconds. He also explained that I'd have been up to .75 seconds faster had I run outside (and unimpeded...I had to slow slightly once), since you have to do nearly 3 full turns to do a 300m on an indoor track, while you only run a single wider turn outside. Regardless, not a bad start to the season, especially considering how the blizzard affected my schedule.
Excited I'm back into it! Looking forward to tracking my progress against last year.
I did my first time trial today...finally. With the help of my friend Alisha (and later George), I obtained some guest passes to the indoor Georgetown facility, Yates Field House, which is complete with the nicest indoor track in the city. It's 200m and also has a nice 80+m straightaway, which is rare for indoor tracks. After consulting with a savvy track guy there running the masters circuit of the same meets I compete in, I lined up and had my new friend time me. His watch didn't have as accurate time as my stop watch, but he timed me at 39 seconds. He also explained that I'd have been up to .75 seconds faster had I run outside (and unimpeded...I had to slow slightly once), since you have to do nearly 3 full turns to do a 300m on an indoor track, while you only run a single wider turn outside. Regardless, not a bad start to the season, especially considering how the blizzard affected my schedule.
Excited I'm back into it! Looking forward to tracking my progress against last year.
Wednesday, January 20, 2010
Season 3 - Week 2 Workouts
Here are my workouts for this week:
Wednesday (1/20) - 20 minutes of one-minute runs
Thursday - Track @ Washington Lee - Tempo intervals. 50‑100‑150‑200‑300‑350, walk same distance for recovery; will follow this up with some pickup
Friday - Off
Saturday - cross train 30 minutes, weights
Sunday - Track - Tempo intervals. 3x500, 300 meter walk recovery in-between. Moderate pace, come through the 400 in around 70 seconds.
-----
I just got back from my Wednesday workout and man, it was a long one. 20 minutes for the runs...about 20 minutes recuperating/massaging...about 90 minutes lifting. I feel good, though. One thing I want to figure out is how best to fuel myself for long workouts like these. I've started reading my book on the importance of recovery, and being fueled/hydrated prior to workouts is essential. But, on long days like these, I think I should take something small with me to the gym to take during "halftime," as it were.
At any rate, I pushed hard during my one-minute runs. I'm taking my conditioning more seriously this year, per my outline last week. I ran this on the indoor track, but my distances ranged from 315m to about 350m for each of my minutes. I'm determined to raise the level of my conditioning this year; I'm confident this will really help me down the final 100m of my races...and will certainly translate well to the ultimate field.
In the weight room, I did a full lift and added a new exercise: weighted jump squats. I've decided to do these instead of doing cleans with poor form. I've heard the physical benefits are very similar. I used two 25's today and did 3 sets of 10 jumps. I really enjoyed these and am looking forward to adding more dynamic exercises like these to my routine. My legs are feeling decently strong and my upper body is starting to come around. Looking forward to that first time trial in a few weeks...
Wednesday (1/20) - 20 minutes of one-minute runs
Thursday - Track @ Washington Lee - Tempo intervals. 50‑100‑150‑200‑300‑350, walk same distance for recovery; will follow this up with some pickup
Friday - Off
Saturday - cross train 30 minutes, weights
Sunday - Track - Tempo intervals. 3x500, 300 meter walk recovery in-between. Moderate pace, come through the 400 in around 70 seconds.
-----
I just got back from my Wednesday workout and man, it was a long one. 20 minutes for the runs...about 20 minutes recuperating/massaging...about 90 minutes lifting. I feel good, though. One thing I want to figure out is how best to fuel myself for long workouts like these. I've started reading my book on the importance of recovery, and being fueled/hydrated prior to workouts is essential. But, on long days like these, I think I should take something small with me to the gym to take during "halftime," as it were.
At any rate, I pushed hard during my one-minute runs. I'm taking my conditioning more seriously this year, per my outline last week. I ran this on the indoor track, but my distances ranged from 315m to about 350m for each of my minutes. I'm determined to raise the level of my conditioning this year; I'm confident this will really help me down the final 100m of my races...and will certainly translate well to the ultimate field.
In the weight room, I did a full lift and added a new exercise: weighted jump squats. I've decided to do these instead of doing cleans with poor form. I've heard the physical benefits are very similar. I used two 25's today and did 3 sets of 10 jumps. I really enjoyed these and am looking forward to adding more dynamic exercises like these to my routine. My legs are feeling decently strong and my upper body is starting to come around. Looking forward to that first time trial in a few weeks...
Tuesday, January 19, 2010
Season 3 - Week 1 Workouts
So this is an after the fact summary. Going forward, I'll be using these types of posts as a preview to the upcoming week and will be providing a post for each track workout, at least. At any rate, here were my Week 1 workouts, which began last Wednesday, the 13th:
Wednesday - conditioning mile, weights
Thursday - 6x hill repeats; jog there and back; do rhythm plyos if possible
Friday - Off
Saturday - 30 min cross training, moderate pace; weights
Sunday - 6x150m buildups; sprint portion should not be all-out yet
Monday - 15 min light jog, weights
-----
I started the week with a tough conditioning mile: I used 25 push-ups, 2x30 sec abs, 20 dips, and 2x30 sec hops as my four stations. It was brutal. Let's just say my push-up form was less than stellar down the home stretch... I managed a decent lower body lift but struggled with a full upper body routine. I certainly kept things in perspective, this being my first workout of the season, but I was still a little disappointed.
I pushed my Thursday workout back to Friday morning due to a holiday party (quite fun, but in January??) and then played winter league ultimate and lifted on Saturday. I hit a back-to-back hiccup after that, though, when Sunday turned into a 24 hour hibernation of sorts and I didn't leave the office on Monday until 11:45pm. Turns out the gym would have been closed anyway due to MLK. At any rate, I decided to skip the Monday workout entirely (instead of making it up today, Tuesday, which is an off day), since tomorrow's workout is very similar.
All in all, not a bad week...I'll be hitting my stride soon.
Wednesday - conditioning mile, weights
Thursday - 6x hill repeats; jog there and back; do rhythm plyos if possible
Friday - Off
Saturday - 30 min cross training, moderate pace; weights
Sunday - 6x150m buildups; sprint portion should not be all-out yet
Monday - 15 min light jog, weights
-----
I started the week with a tough conditioning mile: I used 25 push-ups, 2x30 sec abs, 20 dips, and 2x30 sec hops as my four stations. It was brutal. Let's just say my push-up form was less than stellar down the home stretch... I managed a decent lower body lift but struggled with a full upper body routine. I certainly kept things in perspective, this being my first workout of the season, but I was still a little disappointed.
I pushed my Thursday workout back to Friday morning due to a holiday party (quite fun, but in January??) and then played winter league ultimate and lifted on Saturday. I hit a back-to-back hiccup after that, though, when Sunday turned into a 24 hour hibernation of sorts and I didn't leave the office on Monday until 11:45pm. Turns out the gym would have been closed anyway due to MLK. At any rate, I decided to skip the Monday workout entirely (instead of making it up today, Tuesday, which is an off day), since tomorrow's workout is very similar.
All in all, not a bad week...I'll be hitting my stride soon.
Wednesday, January 13, 2010
Season 3
This week is the first week of my third track season in as many years. I'm very excited to get out there and improve. I've keyed in on a few things I want to do differently this season:
1. Take my conditioning (especially effort while cross training and doing 20-30 minute runs) more seriously.
2. Make more of an effort to eat smarter
and
3. Organize my schedule around playing a little more ultimate
-----
#1 includes things like going out for runs instead of getting on the stationary bike, incorporating stuff like crossfit workouts, and generally taking my conditioning as seriously as my speed work.
#2 includes stuff like eating out a little less and being more balanced with my nutrition.
#3 is less of a major shift and more of a minor one. I'm more interested in heading out to winter pickup this year, so I'm going to stay at WL after my Thursday workouts and play a little more. I'm also going to attend more winter league games than last year.
-----
My goals this year are the same as last: run the 400m in under 50 seconds. It's ambitious, but I've got a feeling this is the year. Last year I ran a 53 in insane wind. I was told it would've been about a 51 in good conditions. So, I'm hoping that staying healthy enough to attend more races and improving my conditioning to help me down the backstretch will help me this year. I know I have the speed to run a fast 400m...now I need to maintain it for a little longer.
I'm interested to see what my limits are this year. It's going to be fun.
1. Take my conditioning (especially effort while cross training and doing 20-30 minute runs) more seriously.
2. Make more of an effort to eat smarter
and
3. Organize my schedule around playing a little more ultimate
-----
#1 includes things like going out for runs instead of getting on the stationary bike, incorporating stuff like crossfit workouts, and generally taking my conditioning as seriously as my speed work.
#2 includes stuff like eating out a little less and being more balanced with my nutrition.
#3 is less of a major shift and more of a minor one. I'm more interested in heading out to winter pickup this year, so I'm going to stay at WL after my Thursday workouts and play a little more. I'm also going to attend more winter league games than last year.
-----
My goals this year are the same as last: run the 400m in under 50 seconds. It's ambitious, but I've got a feeling this is the year. Last year I ran a 53 in insane wind. I was told it would've been about a 51 in good conditions. So, I'm hoping that staying healthy enough to attend more races and improving my conditioning to help me down the backstretch will help me this year. I know I have the speed to run a fast 400m...now I need to maintain it for a little longer.
I'm interested to see what my limits are this year. It's going to be fun.
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