Adarq.org

I loved that 300+2x3x200 workout when i did it*. Can't wait to do it again. Gotta get my ass to a track next season.

*When i almost did it is more accurate as i gave up mid-way of the third 200m.

WEIGHT: ???
SORENESS: none
ACHES/INJURIES: left shoulder a little, left wrist during bench
MENTAL STATE: low motivation

- warm up

- jumps x 4 @ SVJ, DSVJ, 2-step, 3-step; x 8 4-step
on squash court so no idea how high. didn't allow full recovery between reps, trying to build work capacity a little. meant to do SLRVJ at the end but forgot

- leg press 410 x 10+3+3+3

- assisted natural GHR x 8,8,8

- bench 185 x 5+2,5
i'm with dreyth. lifts are very neural. i almost hit 225 x 5,5,5 a few weeks ago and was struggling with 185 today. frequency matters.

- BOR 155 x 10+3+3+3

- stretch

my best friend is in town so i rushed through this a bit more than i would have otherwise.

WEIGHT: ???
SORENESS: quads severely, hamstrings a little
ACHES/INJURIES: none
MENTAL STATE: okay

- warm up

- sprint 300m x 1; 200m x 1, stupid fucking rugby players, 1; x 2
46.0 on the 300. getting there, will be sub-45 soon. rugby assholes got in the way on my second and third 200s, so those were incomplete at about 150 and 100m. fuckers, i don't go sit down in the middle of your fucking practice. stay off the track. times for completed 200s were 32.3, 31.5, 32.3, 32.3. headwind but still, slow. rest periods about 2 mins.

- stretch

shite workout.

Haha

I've had people come to my track with a doberman to take a shit in the long jump sand pit.

You've had that before right? Sounds like the tib-fib joint pain I get sometimes, especially when starting. Do you start with your right leg forward? A good way to treat it is in Supple Leopard in the knee section (putting the ball behind the knee and flexing the leg). Helps for me.

bailed on the race yesterday because i have two sets of close friends in town from very far away. i don't get to see any of them more than once or twice a year, and in the long arc of my life i'm much more likely to be happy because of relationships i have and nurture than because i ran a race that isn't even central to my main training goal.

i feel a twinge of guilt and shame about skipping the race and any other kind of training from friday through today (sunday). but then i get mad at myself for feeling ashamed. will train extra hard this week to make up for it, especially as next week is beach week with the fam, and all exercise will consist of tennis, swimming, biking, maybe kayaking, and maybe running with my mom (i.e., slowly).

raining and windy tonight. sucked it up.

WEIGHT: ???
SORENESS: none
ACHES/INJURIES: none, right knee felt present during workout but not painful
MENTAL STATE: good

- warm up

- sprint 60m x 4; 300m x 1
started the the 300 but track was soaked, felt like i was going to eat shit on the curve so i pulled up. instead went back and did:

- sprint 110m x 3
submax, focus on neutral hips and stepping over. glutes very awake.

- stretch

WEIGHT: ???
SORENESS: quads
ACHES/INJURIES: low back, left shoulder, right knee. stomach felt a little funny, too.
MENTAL STATE: everything sucks

- warm up

- DLRVJ x a bunch
horrible, nearly as bad as yesterday. quads sore, no surprise.

about an hour later...

- warm up

- sprints

- strides

tweaked lower back during the first set of BOR last night. i know the exact moment. stiff this morning, had loosened up by the evening but still not 100%. everything felt dead, my DLRVJ feels slow and uncoordinated and i topped out at around 33. some two-step were barely 31, which is bad.

i feel like shit.