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!

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

TUESDAY

Have come to realize that my 6 minute flat goal for the 1500 meters will not be attained so have begun training for a 6:30 pace.

• Dynamic warm up
• 4 x accelerations

LONG JUMP

• 8x full approaches
• 8x 4-step approaches and jumps

1500

• 400m @ 1:45 rest 1:15
• 400m @ 1:39 (6:30 pace with “finishing kick” last 100m)
• 5x 100m @ pace rest walk 100m
• Cool down

SATURDAY
Planned to run 800m/400m/300m at pace with 1 min rests but Achilles tendon quite sore and not KT Taped

• Dynamic warm up
• 8×100 @24sec rest walk 100m
• 2×400 @1:40 rest 80sec.
• 2×20 pushups
• Core work

FRIDAY
Kind of a Special Endurance workout and working on 6 minute pacing for the 1500.

• Dynamic warm up
• 3×300 @55sec rest 10min
• 1×200 @ 32sec rest 5min
• 2×200 @ 48sec rest 5 min
• Cool down

Training in Oscoda

THURSDAY

Hot and humid.

The track at Oscoda is even more worn than Parkside’s in Jackson.  There were patches of torn up rubber that needed to be avoided.  And the temperature is rising.  The remainder of my time in Michigan it would be hot and humid.  That’s ok – good for for training!

The great thing is that the long jump pit is open and the sand is excellent (which makes sense considering it is only 3 miles off the shore of Lake Huron.

I had the track all to myself.  It would be so for every workout and is a good example of the physical activity of the citizenry here.  It’s tough to get off your ass and work out when you’re obese.  I am reminded that it was Oscoda and the obesity problem here that inspired me to get moving in the first place.

LONG JUMP/JAVELIN/1500

• Dynamic warm up
• 4 x 20m accelerations
• Lots of pop ups
• Short approaches and jumps into pit
• Long approaches and jumps into pit
• 6x 1-step turbo jav throws
• 6x 3-step turbo jav throws
• 6x 5-step turbo jav throws
• 2x 400m @1:36 rest 90sec
• Core work
• Cool down

MONDAY

Parkside track.
This workout was a killer.  Sore as heck the next day.

• Dynamic warm up
• 4x 20m acceleration
• 6x 60m acceleration
• 2x 80m acceleration
• 2x 100m acceleration
• 2x 200m @48sec

FRIDAY

On Parkside track

• Dynamic warm up
• 400m @1:36 rest walk 100m
• 3x 200m @48sec rest walk 100m
• 100m @24sec
• Cool down

Training In Michigan

TUESDAY

Worked out on the track at my old high school.  Not the best track in the world, but it will suffice.  Pretty cool to step on the run way where I set the city and county records in the pole vault as a freshman.

Beginning a new warm up, dynamic, that I got out of a book.  Much more focus on proper running form than my old 800m jogs.

Dynamic warm up
4x 20m acceleration
DISCUS

• Discus line work
• 6x standing throws
• 6x south africa
• 6x full throws

1500 meter paces