Adarq.org

Monday 5/2/2011:

-Warmup
  -25 jumping jacks
  -3x3 hang cleans: 95 lbs. (SUPER light)
  -3x7 single leg RDL's: 30 lb dumbbell in each hand (still super light)

-300m: 41 sec
-10 min rest
-300m: 40 sec
-10 min rest
-300m: 41 sec

Just realized I had the dates screwed up on my last post. Fixing now.

Wednesday 4/27/2011:

-Warmup
-Plyo-pushup: 4x10
-Chin up: 2x10
-Pull up: 2x10
-Overhead squat: 4x10 (just the bar)

Starts

-4 over 5 hurdles


Thursday 4/28/2011:

-Dynamic warmup
-Lead/trail leg drills

-110m: 16.84 (no one really pushing me)
-Long jump: 18'  
-4x100: Just under 46 seconds for the team. (don't remember official, my opening leg was awesome, passed ever other opener in the first 50m of the race. I LOVE opening this relay)
-4x400: 54 sec split hand time. 3:42 for the whole team

Not that bad of a day actually.


Friday 4/29/2011: Recovery Pre-meet

-Hurdle walkover cycle: 2x over 8
-3 50m strides
-3 50m accels to sprint
-3 full runway approaches on long
-Couple of trail leg and full approaches into high hurdles. done

An orange with dinner, and an extra banana right before bed probably helped Saturday.


Saturday 4/30/2011: Morgan Invitational

-Light jog, about 400m
-Hurdle lead/trail drills, just a few each
-Full hurde, 4 or 5 times over

-110m: 16.40     (3rd place overall. Got me a medal)
-Long jump: 17'10" ( awful, felt like I tweaked my ankle, just wasn't getting up high enough)
-4x100: 45.xx (FIRST PLACE at the invitational. Medal, baby!)
-4x400: 3:37 (team pr, not too bad. Took third. Our school and the two ahead were pretty dang close)

-GREAT meet. Boys took second overall to a 5A school from the best region in the state. (they only won by about 40 points too, which actually isn't much in track)

Haha. Good luck on Thursday. That's a lot of crossing out today.

Trainer checked out my shoulders. Said I actually had quite a bit of hypertrophy in my anterior deltoid and I had to work the middle deltoid. Good to know actually. Anyway... on to updates. Damn, I need to keep up with this thing.


Friday 4/22/2011:

-Warmup
-Squat: 5x2x185. (probably a bad idea for the next day)
-Split jump squats: 5x3

Hurdle starts:

1 over 3
4 over 4

Felt pretty decent actually. Kinda tired though


Saturday 4/23/2011: MEET DAY

-Dynamic warmup
-Hurdle lead/trail drills (might have done a bit too many actually)

-110m hurdles: 17.12 (BADFHAOIFBW.... lame. Took 7th..... I was seated at 3rd, and I could've easily taken 2nd)
-4x100m: not sure on time, hand-off was weak, but my run felt okay.
-300m hurdles: 44.xx (at this point i really just felt like crap, first 150m's were AMAZING though)

-4x400: 3:39.x (slower than we thought.... state qual is 3:29... 1 sec slower than our school record. ABSURD. 53 split hand time on my 400m though, I'm happy)


Sunday 4/24/2011: body update

Wow... 2 rep squats then a crazy meet with a 400m pr hurts like hell. It hurt to walk. Moving from standing to sitting or vice versa was douchey too. Quads are hurting more than normal. Glutes have average soreness, not much going on in hams.

from last night:

BW = 169.9
SORENESS = none
ACHES/INJURIES = big toes
FATIGUE = moderate
DIET = good

RVJ session

-warm up

-jump x a bunch x 20-25 minutes
i fought gravity and gravity won. couple good jumps, mostly shit. the problem is unquestionably my slow-as-molasses approach.

That's my problem with any vertical attempts and some long jumps. Sucks.

Wednesday 4/20/2011:

-Dynamic warmup

-High hurdles practice
  -1 over 3
  -4 over 5

-Trail leg drills until I felt loose.

Just a prep day for the meet on thursday.


Thursday 4/21/2011:

MEET CANCELLED.

Stupid rain.... -.- I felt fine tuned for today too. I was supposed to be running the 110HH, Long jump, 4x100m, and 4x400m


Pictures of shoulder in next post as promised.

Not gonna bother making excuses to why I haven't been posting. Band stuff, spring break, school nonsense. (Awesome jazz concert) Back to business.

Monday 4/18/2011:

-Progressive warmup
-Running mechanics

-100m dash: untimed, recorded for place. I'm 2nd on the team to my buddy Tyler. (I'm sure I mentioned him somewhere on here before)
-200m dash: Handtimed, JUST under 24 or 24 flat. Definitely not accurate, but that would be a PR even in the rain.

-Long jump drills
  -5x standing long
  -5x 3 contact
  -5x 5 contact
  -5x 3 step
  -4 full approaches

We were checking 100 and 200 for relay stuff. Sprint coach wants to put me on the 4x100 team. I know official have event conflicts because I have 5 events where my team could use me. (6 if you count the 200m, but I don't ever run it in outdoor). My 100m felt pretty awesome though.

-Weights (Holy crap, Zetz lifts?!?!?!? Yes, I started again yesterday. Finally have a well laid out plan personal plan from my coach)

-Clean pull
  -3x90 lbs
  -5x110 lbs
  -5x115 lbs
  -5x125 lbs

-Hang Clean
   -3x3x100lbs

DB Step-up S1: 3x6x45 lbs (45 each hand, 6 each leg)
GHR S1: 3x3 w/10lb plate

Y-Raise: 2x12x5 lbs each hand
SA Row: 2x6x45 lbs
Rotator cuff: 2x12 LIGHT (Only inward. I really started noticing just how much weaker my left is after my injury. I'll post pics later of how different the muscles have developed because or it if I can get pictures good enough to see it in.)



Tuesday 4/19/2011:

-Progressive warmup

-2x400m. (started at 300m mark, went over first 3 and last 2 hurdles, then cut in and ran 100m back to 300m start mark)
-Kicked off track for the soccer team's stupid game. Coach was getting upset about having to share times and cutting back practice

-Walked a lady friend to an appointment some blocks from the school, then just walked back to the school and then home. Car's under for repair. About and hour long total. Felt really good. Might do a leg drain after this.