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

WEDNESDAY

A very scary thing happened after running my last interval (150m). I was totally spent and collapsed to the track, unable to catch my breath and fearing that I was having a heart attack.  In retrospect I think my heart rate was so elevated that I panicked and that was the feeling of a heart attack.  Further, they say that most victims of heart attacks deny having one as it is happening.  Anyway, killer workout!

• Dynamic warm up
• 4 x accelerations

SPECIAL ENDURANCE – SPEED = 95%

• 300m @51 sec rest 10min
• 250m @39 sec rest 11min
• 200m @30 sec rest 11min
• 150m @22 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

MONDAY

Threw at the “Paul Bunyan” field and drew plenty of attention from locals no doubt wondering why I was exercising!

Exciting news!  Threw into a pretty stiff breeze on a humid day.  At least 3 throws over 35 meters.  Have attained my year-long goal!

DISCUS TECH

• Warm up jog
• Sand ball warm up
• Discus toss ups
• Discus bowling
• 6x kneeling throws
• 8x standing throws
• line work
• 8x South Africa
• 8x Full throws

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

TUESDAY

• Dynamic warm up

DISCUS

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

18 holes of twilight golf (rode in cart)

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