Adarq.org

 

WEIGHT: ???
SORENESS: hamstrings but mild
ACHES/INJURIES: left shoulder, right knee but not as bad as last two days, left toe on the way home
MENTAL STATE: good

- warm up

- sprint 20m x 5; 55m x 3; 200m x 2
28.3, 29.3 on the 200s, ~7 mins rest between the two.

- stretch

was supposed to be upper body weights day but the dude texted me to see if i wanted to run and i thought, what the hell. might as well go hard because it's going to be a rest weekend. it's all about fitness at this point, anyway. hamstrings were sore. the dude is significantly faster than me (makes sense, he's a ~6'4, 21-year-old D1 soccer player considering whether to play professionally after he graduates next year) after about 25m, which is great. he's about 5m faster at 55m. i caught up to him on the first 200 and was less than 5m behind at the finish but he pushed hard on the second and beat me by ~15-20m.

legs = toast.

WEIGHT: ???
SORENESS: hamstrings, esp. right
ACHES/INJURIES: left shoulder, right knee but in a different spot than yesterday
MENTAL STATE: low motivation, otherwise okay

- warm up

- sprint 60m x 4, walk back recovery

- sprint 300m x 1
48.5 but i did not run 100%. wussed out on the back stretch instead of kicking as hard as i could. stupid.

- brianmac-style core circuit 30/30
-- plank
-- side plank L
-- side plank R
-- reverse hyper
-- bicycle crunch
-- plank
-- side plank L
-- side plank R
-- alternating leg reverse hyper

- stretch

meh workout. right knee was bothering me on the first three 60s.

struck up a conversation with a couple of howard soccer players who've been doing 800s and 1200s and such the past month or so at more or less the same time as i work out. turns out the taller one is a goalie and is down to do some sprint work once or twice a week while the field players do their six-mile runs. i'll get in touch with him next week. should be fun to have someone to race.

word. couple notes for when you try it: focus on maintaining rigid and neutral spine with glutes flexed. it'll be tempting to "cheat" by breaking at the waist, especially on the concentric portion, but resist. you'll probably have to assist yourself by pushing off the handles. cheating can still give you a great hamstring pump but you're robbing yourself of the "glute" part of "glute-ham raise."

well then big ups on the full plate chins! 

i forget, how do you load your chins? DB, or do you have a belt+plates?

WEIGHT: ???
SORENESS: none
ACHES/INJURIES: left shoulder
MENTAL STATE: good

- warm up
SL bounds x 5: 11.5, 12.5 R; 11, 12 L (yards)

- sprint 300m x 1; 200m x 3 w/200m walk recovery; 5 min rest, 200m
45; 32, 31, 32; 29. didn't have stopwatch so times are approx using an analog watch. had one false start with the 300 where i got to about 150 and my right knee was just too tight. pulled up, walked back, stretched and shook it out and massaged quad and TB a bit and then started over. hamstrings tightened up a bit after the third 200.

- stretch

didn't complete the full t0ddday Rx. legs were tightening up and felt pre-crampy so i cut it off. this was still a reasonably challenging workout. next time i'll do the full 2x3x200.