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

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

MONDAY

Warm.

Today the primary focus was moving the pole vault and high jump pits from under the bleachers where they had been stored for graduation ceremonies back out onto the field and set up.

This was incredibly hard work that would have been impossible for me, the two p.v. coaches and my 10-year old daughter had it not been for the assistance of a dozen cross-country runners who happened to be just starting warm up stretches.  It took at least an hour and I hope I don’t have to do that for a long time.

So, my 10-year old daughter wants to be a vaulter.  Bob Olsen, the new pole vault coach for the high school was willing to take her on.  I had some doubt about Bob coaching a kid but as it turns out he’s an elementary school p.e. teacher and HE’S GREAT!  My daughter had a blast!  He had her walking with the pole then jogging with it.  She did step throughs and then jog throughs.  Later Bob did a couple of landing drills with her where he would assist her into the (reconstructed – whew!) pit which is nearly as high as she is.  My girl’s a natural.  If she sticks with it, I think she could go pretty far (or high, as it were).

Received discus coaching today from the Miramonte throws coach.  He’s really helpful but I’m overwhelmed.  Great events but technically so tricky.  I’m throwing disc and jav at Nor-Cal Throwers Throw meet on Saturday.  My confidence is pretty low.  Need to focus on having fun with the big fellas and not worrying about my marks (although I want to go over 32m in both).

DISCUS FOCUS

• 500m warm up
• 1 hour spent moving tons and tons of landing pits
• Standing throws
• South Africa throws
• Full throws

SUNDAY

Hot.

WEIGHT TRAINING

• 530m warm up
• Bench Press (3×6)
• Snatch (3×6)
• Overhead Squat (3×8)
• Core
• 800m cool down

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

SUNDAY

WEIGHT TRAINING

• 800m warm up
• Bench Press
• Snatch
• Overhead Squats
• Core
• 530m (1:52)

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

SUNDAY

WEIGHT TRAINING

• 800m warm up
• Bench Press (3×6)
• Snatch (3×6)
• Overhead Squat (3×8)
• Core
• 530m run (2:01 – sore achilles)

THURSDAY

WEIGHT TRAINING

Went a  lighter on the dead lifts today.  Just wasn’t up for over-exertion.

• Hi Pulls (3×6)
• Squats (4×10)
• DB hammer runs (30sec) 2x
• Dead Lift (3×6)
• Core
• 530m run (2:10 – left achilles hurting)

THURSDAY
WEIGHT TRAINING

• Cleans
• Back Squats
• Hammers
• Dead Lift
• Core