WEDNESDAY

It has been unseasonably mild since I’ve been back in California with temperatures mostly in the 70’s and low 80’s.  Sacramento, where the Nationals will begin tomorrow has been 5-15 degrees warmer and they are forecasting 95 degrees for tomorrow.  I am prepared with a lot of fluids, a hankerchief for under my cap to protect my neck, a white t-shirt and plenty of sun block.  I have plenty of food and I’ve even packed breakfast so I don’t have to rely on the hotel buffet (these are normally pretty bad)

My biggest concern is my left achilles tendon.  Anyone reading this blog knows this has been a major obstacle for me since last September.  I’ve never gotten it healed and today it is pretty tender.  I have also set my goal for the 1500 meters to 7:30 with hopes that I can kick a bit and finish in 7.  If my achilles holds up, I’m pretty confident that I can do this.  If it doesn’t, well, it’s questionable how far I will get.  I may be unable to finish the 200m…

Today I went to Campolindo and did full approaches at 80% speed, some accelerations into the curve, a little discus and a 400m at 7min pace.  Basically I just walked through everything checking my “notes” as I went along.  I feel good (aside from the tendon).  Fast and strong and ready to go!

TUESDAY
Pre-hab work out:  30 mins

MONDAY

Received 30-mins of long jump coaching today from Tiffany Chiang.  Corrected my take-off, impressed upon me to drive my lead knee.  We also got my steps, more or less. 85 feet on 17-stride approach.

• Dynamic warm up
• 2x 100m strides
• 4x accelerations

LONG JUMP

• 3 short jumps
• 8 full jumps

DISCUS

• Line drill
• 6x standing throws
• 6x south africa
• 6x full throws

Had a sauna and 1-hr massage in evening.  Masseuse was EXCELLENT!  Karen at American Family Tubs and Massage.

SUNDAY
JAVELIN (light work out)
Technical work on the hill.
Disappointing throws overall and couldn’t do full approaches

FRIDAY
Achilles extremely sore.  Had problems even throwing.  Very worried about Nationals because of it.

• Dynamic warm up
• 2x 80m strides
• 2x acceleration

JAVELIN

• Baseball throws
• Lots of standing throws
• A few 3-step throws

WEIGHT TRAINING

• 3×6 Bench press
• 3×6 Snatch
• Core

THURSDAY

A week to go.  Getting nervous.  Mostly about the 1500.  Terrified of it, actually…

At Campolindo

• Dynamic warm up
• 2x 100m strides
• 4x Accelerations
• 8x acceleration ladder/starts

SPECIAL ENDURANCE – SPEED = 95%

• 300m @51 sec rest 8min
• 200m @30 sec rest 10min
• 150m @22 sec
• Cool down

WEDNESDAY
At Campolindo track

DISCUS

• Dynamic warm up
• 2x 100m strides
• 4x Accelerations
• Stretching
• Back of the Circle drills
• Line drill
• 9x Standing throws
• 9x South Africa throws
• 9x Full throws
• Cool down

Back in California

TUESDAY

Two workouts today, Long Jump and 1500m a.m. at Campolindo track, Weight lifting p.m.

LONG JUMP/1500m

• Dynamic warm up
• 100m strides
• 4x Accelerations
• 10x Full approach runs 50%-100% speed
• 10x Short approaches with 6 jumps
• 2x 400m @1:39 and 1:50 rest 1:20
• Cool down

WEIGHT TRAINING

• 3×4 cleans
• 3×8 squats
• 3×5 dead lift
• Core

FRIDAY
Planned to run a timed 1500m but Achilles was tender and my endurance is still weak so I broke it up but with short rests.  Wanted to run 7:00 flat but total was 7:24.  Did “kick” work after.

• Walk and strides warm up – several 100m
• Light stretching
• 700m @ 3:30 (1:21 300m split) rest 1 min
• 400m @ 2:08 rest 1 min
• 400m @ 1:46 rest 5 min
• 200m @41 sec rest 3 min
• 300m @ 1:14 rest 3 min
• 2x 100 @ 18 sec. rest 3 min between both
• 100m acceleration @95% @ 15 sec.
• Cool down

THURSDAY

Very hot and humid today.  Tired from yesterday.  Wish I had my real javelin…

JAVELIN TECH (w/turbo jav)

• Dynamic warm up
• Arm flexibility and warm up
• Javelin acceleration runs
• Crossover work
• Plant/hip drive/arm work
• Approaches w/jav, no throw
• Standing throws
• 3-step throws
• Full (14 strides) throws
• Cool down

Mowed the lawn 1+ hour