THURSDAY

Lifted heavy today.  No running.  They’re roofing on my block and I didn’t want to deal with the attention additionally I’m trying to get my achilles healed.  Got in the hot tub after and really worked my achilles with the jets.  I think it helps a lot.

WEIGHT TRAINING

• Stretching
• Cleans
• Squats
• Dead lifts with 3 tuck jumps between reps
• Core

THURSDAY

Pretty hot day.  Sweated a ton.

WEIGHT TRAINING

• 800m warm up
• Cleans (3×6)
• Squats (4×10)
• Dead Lifts (3×3 with 3 tuck plyo jumps between reps)
• Core
• 530m (2:28 – very tender achilles)
• Cool down

TUESDAY

Wet and windy.

Really didn’t want to go out but the rain let up, I drained a FHS (or is it FSH?) and went to it. Glad I did. Good quick workout.

PLYOMETRICS

• 800m warm up
• Stretching
• 60m in and outs (4x)
• 10lb plyoball chest explosions – one bounce – 100m (2x)
• Plyoball backward overhead throws – one bounce – (tons)
• Plyoball forward throws – one bounce (not so many)
• Squat jumps (2×6)
• Standing triple jumps (2x 20m)
• Bounding (2x 30m)
• 100m strides 18-20sec. (4x)
• 400m cool down

THURSDAY

Good weather.

Pretty tired so did a lighter workout.  Turned out to be a lousy throwing day though.  Think it was due to weightlifting yesterday.  No pop.  Nothing went over 30m and rarely that…

DISCUS FOCUS

• 800m warm up
• Stretching
• Light plyo and tumbling
• Sand ball warm ups
• Standing throws (10)
• Mid-Position throws (5)
• South Africa (5)
• Full throws (10)
• Cool down

WEDNESDAY

Showers.

Back to weight training. Increased load in squats and did tuck-jumps following each set of dead lifts.  Although my calves are still sore, I ran the 530m for time.  Totally ran out of gas around 300m but finished with my best time 2:02.

WEIGHT TRAINING

• 800m warm up
• Cleans (3×6)
• Squats (4×10)
• Bicep curls (3×8 – pyramid)
• Dead lifts/tuck-jumps (3×6 and 6)
• Dumbell rows (2×8)
• 530m run (2:02)
• Cool down

Friday.  Gorgeous day.

SPRINT and LONG JUMP FOCUS

• 1,000m warm up
• Stretching
• Sprint warm up drills (20 minutes)
• 30m acceleration sprints
• Acceleration ladder
• Long jump approaches and jumps (short and long, jogging and sprinting)
• 400m timed (1:16)
• 800m cool down

Tuesday.  Lovely day.

Plyo’s hurt.  The 400 hurts.  A hurtful day but beautiful weather and nice bunch of student athletes working out around the track.  Coach Tad says it’s okay if I open up the long jump pit to work.  That is great news!

PLYOMETRICS

• 800m warm up
• Stretching
• 60m ins and outs (3x)
• 30m builds (3x)
• Double-leg tucks (2×6)
• Skips hi intensity (3x30m)
• Bounds hi intensity (3x30m)
• 2-leg hops hi intensity (3x30m)
• 400m for time (1:23)
• 800m cool down
• Stretching

Tuesday.  Cold, windy, drizzle.

I conveniently forget how intense plyometric workouts can be.  Just 30 minutes of it and I’m sore.  Leaving the track sore – I’M OLD.

PLYOMETRICS

• 800m warm up
• Stretching
• 3x 30m builds
• Short Jumps (standing long jump 2×6 reps)
• Long Jumps – low intensity (bounding – 3x50m, LLR-RRL – 3x50m)
• Long Jumps – high intensity (double leg hops – 3x30m, single leg hops – 3x30m)
• 800m cool down
• Stretching

Wednesday.  Pretty nice day.  Almost warm, breezy.

SPRINT FOCUS, PLYOMETRICS

• 400m warmup
• stretching
• Sprint warm up drills (30mins)
• 6 x 30m builds
• 4x 100yd strides (builds to 30yds to 75% – 18 secs)
• Medicine ball wall tosses – 2 sets of 3 exercises with 10lb ball
• 2x 20yd 2-leg hops
• 2x 20yd 1 leg hops
• 2x quick hops back and forth – 25reps
• 100m practicing long jump penultimate and final step
• 400m in 2min. flat
• Pull ups
• 400m cool down

WEDNESDAY – Cool and drizzling
A note about this week’s training: My daughter has been home sick all week so I’ve been unable to go to the track for my running work outs which are M-W-F. On Monday I was too wiped out to work out so not a problem. Today I had to run in the neighborhood. The street is heavily crowned in the middle and there’s a sizeable hill to be scaled. Not ideal. But I made the most of it today by sprinting the hill . The warm up, cool down jogs were unpleasant however. The warm up always is, so NBD.

• 800m jog
• dynamic stretching (10 mins)
• 4x100m hill sprints – 70%/@20sec. concentrating on form – 10 min recovery*
• lower body plyo circuit – hops, quick steps, wall work, etc. 15 mins.
• 800m cool down jog
• static stretching

Note: first sprint really aggravated my achilles tendons so needed the 10 minute recoveries to stretch them out good and limited to 4 reps. Kind of lame but I am kind of lame.