Monday, June 29, 2009
Monday's Cruise Intervals
Ran 5 x mile at tempo pace on the lake loop with 2 minutes rest. Averaged 5:21.1 pace. Felt Good. Lactate threshold is getting strong. Hopefully I will be able to do 6 x mile with 1 minute rest in 5:24 pace before the start of xc.
Saturday, June 27, 2009
Friday's Core
Core: 21 minutes: focusing on The German, Obliques, Lower Back, and Lower abs
General Strength: Pedestal Routine-3 sets: 16 minutes
Easy 10
Speed Drills and 4 x 60 meter sprints
Stretching
General Strength: Pedestal Routine-3 sets: 16 minutes
Easy 10
Speed Drills and 4 x 60 meter sprints
Stretching
Thursday, June 25, 2009
Thursday's Run
Easy 9 miles
Tempo Warmup with 8 x 60 meter strides
Dynamic Warmup
Stretching
General Strength and Conditioning: 1 1/3 sets of Dryer and Teak: 15 minutes
Core: 19 minutes focusing on obliques, lower abs, back and stabilization
Tempo Warmup with 8 x 60 meter strides
Dynamic Warmup
Stretching
General Strength and Conditioning: 1 1/3 sets of Dryer and Teak: 15 minutes
Core: 19 minutes focusing on obliques, lower abs, back and stabilization
Workout Wednesday with PPRC
6 mile tempo on the lake loop in 34:22: splits: 5:55-6:01-5:48-5:47-5:30-5:20
Felt good. Definetely could have kept on going at this pace
Stretching
Worked a lot today so did not have a chance for core.
Felt good. Definetely could have kept on going at this pace
Stretching
Worked a lot today so did not have a chance for core.
Tuesday, June 23, 2009
Tuesday's Easy Run
Easy 9 miles
Speed Drills and 3 x 60 meter strides
Stretching
Core: 11-minutes: The German(60 pushups and 150 situps)
General Strength: 1 1/2 sets of Dryer and Teak: 16 minutes
Speed Drills and 3 x 60 meter strides
Stretching
Core: 11-minutes: The German(60 pushups and 150 situps)
General Strength: 1 1/2 sets of Dryer and Teak: 16 minutes
Monday, June 22, 2009
Monday's Cruise Intervals
miles run at tempo effort on the lake loop: 4 x mile: 5:21 average w/ 2 minute jog. felt too easy. probably should have cut the rest shorter but it is early in the summer training.
145 Days till Regions
Stretching
Core: 30 minutes
General Strength: Pedestal Routine 3 sets-16 minutes
Tempo Warmup: Strength Exercises
Hickey Routine with leg curls
Stretching
145 Days till Regions
Stretching
Core: 30 minutes
General Strength: Pedestal Routine 3 sets-16 minutes
Tempo Warmup: Strength Exercises
Hickey Routine with leg curls
Stretching
Saturday, June 20, 2009
Saturday's Long Run
Ran 13 miles for a long run over at Kennesaw today.
High knees, Buttkicks, 1-2 high knees, 1-2 buttkicks, bacwards running, ankling, karaoke with 5 x 80 meter strides
Stretching
High knees, Buttkicks, 1-2 high knees, 1-2 buttkicks, bacwards running, ankling, karaoke with 5 x 80 meter strides
Stretching
Friday, June 19, 2009
Friday
Pedestal Routine: 240 crunch low reach & 160 crunch low reach with twist & 2 x 20 prone elbow stand single leg raise
Core: 15-minutes60 pushups
60 situps
30 side-ups each side
60 Russian Twist
60 heel touches
30 hypers
30 prone cobra
30 crunches
1' 6"
1' Flutters
30 Toe touches
30 legs in and out
20 leg raises
Easy 8 miles
Tempo Warmup with 4 x60 meter strides: High knees, buttkicks, 1-2 high knees, 1-2 buttkicks, A-skip, B-skip
Stretching
Core: 15-minutes60 pushups
60 situps
30 side-ups each side
60 Russian Twist
60 heel touches
30 hypers
30 prone cobra
30 crunches
1' 6"
1' Flutters
30 Toe touches
30 legs in and out
20 leg raises
Easy 8 miles
Tempo Warmup with 4 x60 meter strides: High knees, buttkicks, 1-2 high knees, 1-2 buttkicks, A-skip, B-skip
Stretching
Thursday, June 18, 2009
Thursday 6/18/2009
4-mile tempo on the lake loop: 22:26-splits were 5:33-5:38-5:40-5:35
tempo warmup exercises w/ 7 x 60 meter fast strides: 30 prisoner squats, 30 single leg squats, 30 stabilized single leg squats, 60 walking lunges, mountain climbers-singles in(30), mountain climbers-singles out(30), mountain climbers-doubles in(30), mountain climbers-doubles out(30), speed skaters(30)
Dynamic warmup
hickey routine with leg curls and hip activation with ankle weights 3 x 15
Stretching
Core: 15-minutes
60 pushups
60 situps
30 side-ups each side
60 Russian Twist
60 heel touches
30 hypers
30 prone cobra
30 crunches
1' 6"
1' Flutters
30 Toe touches
30 legs in and out
20 leg raises
General Strength: Mahogany and Helsinki routine-1 1/2 sets of eachMahogany and Helsniki routine consists of:low level leg twistsHip-UpsSeated Russian twist180 to 90 degree toe touchBack hypers (aka supermans)V-upsTwo Leg Lift over ConeBig 10(10 push-ups-10 sit-ups, 9 push-ups-9 sit-ups, etc): 16 minutes total
tempo warmup exercises w/ 7 x 60 meter fast strides: 30 prisoner squats, 30 single leg squats, 30 stabilized single leg squats, 60 walking lunges, mountain climbers-singles in(30), mountain climbers-singles out(30), mountain climbers-doubles in(30), mountain climbers-doubles out(30), speed skaters(30)
Dynamic warmup
hickey routine with leg curls and hip activation with ankle weights 3 x 15
Stretching
Core: 15-minutes
60 pushups
60 situps
30 side-ups each side
60 Russian Twist
60 heel touches
30 hypers
30 prone cobra
30 crunches
1' 6"
1' Flutters
30 Toe touches
30 legs in and out
20 leg raises
General Strength: Mahogany and Helsinki routine-1 1/2 sets of eachMahogany and Helsniki routine consists of:low level leg twistsHip-UpsSeated Russian twist180 to 90 degree toe touchBack hypers (aka supermans)V-upsTwo Leg Lift over ConeBig 10(10 push-ups-10 sit-ups, 9 push-ups-9 sit-ups, etc): 16 minutes total
Wednesday, June 17, 2009
Wednesday 6/17/2009
Core: 27-minutes: 60 pushups, 150 situps, 30 side-ups each side, 60 Russian Twist, 60 heel touches, 30 hypers, 30 prone cobra, 30 crunches, 1' 6", 1' Flutters, 30 Toe touches, 30 legs in and out, 20 leg raises, plank-2'15", superman and alternating superman-30 each
General Strength: Dryer and Teak Routine: 2 sets (Total Time: 15 minutes)2 sets:Low level Bicycle(60)Side Leg Lifts(20)V-ups(20)Pushups(25)L-Ups(20):bringing legs up to 90 degrees and back downGood Mornings(20): trying to keep the knees lockedButterfly crunch(30)Roll-ups to the sky(20)Roman Chair Situps(30)standing twist(30)
Easy 8 miles
Speed Drills: Buttkicks, High Knees, 1-2 Buttkicks, 1-2 high knees, backwards running and 3 x 60 strides
Stretching
General Strength: Dryer and Teak Routine: 2 sets (Total Time: 15 minutes)2 sets:Low level Bicycle(60)Side Leg Lifts(20)V-ups(20)Pushups(25)L-Ups(20):bringing legs up to 90 degrees and back downGood Mornings(20): trying to keep the knees lockedButterfly crunch(30)Roll-ups to the sky(20)Roman Chair Situps(30)standing twist(30)
Easy 8 miles
Speed Drills: Buttkicks, High Knees, 1-2 Buttkicks, 1-2 high knees, backwards running and 3 x 60 strides
Stretching
Tuesday 6/16/2009
Ran a workout at the river. Ran 1-mile in 5:24, 3/4 mile in 3:59, 1/2 mile in 2:34, and a 1/4 mile in 76 seconds with a quarter mile jog recovery. Felt slow. Aerobically fine but turnover was bad. Legs kind of felt heavy. I think it was the heat.
Speed Drills-high knees, buttkicks, etc
Stretching
Speed Drills-high knees, buttkicks, etc
Stretching
Monday, June 15, 2009
Monday 6/15/2009
Pedestal Routine: 240 crunch low reach & 160 crunch low reach with twist & 2 x 20 prone elbow stand single leg raise
Core: 15-minutes
60 pushups
60 situps
30 side-ups each side
60 Russian Twist
60 heel touches
30 hypers
30 prone cobra
30 crunches
1' 6"
1' Flutters
30 Toe touches
30 legs in and out
20 leg raises
Easy 8 miles
tempo warmup exercises w/ 7 x 60 meter fast strides: 30 prisoner squats, 30 single leg squats, 30 stabilized single leg squats, 60 walking lunges, mountain climbers-singles in(30), mountain climbers-singles out(30), mountain climbers-doubles in(30), mountain climbers-doubles out(30), speed skaters(30)
Dynamic warmup
hickey routine with leg curls and hip activation with ankle weights 3 x 15
Stretching
Core: 15-minutes
60 pushups
60 situps
30 side-ups each side
60 Russian Twist
60 heel touches
30 hypers
30 prone cobra
30 crunches
1' 6"
1' Flutters
30 Toe touches
30 legs in and out
20 leg raises
Easy 8 miles
tempo warmup exercises w/ 7 x 60 meter fast strides: 30 prisoner squats, 30 single leg squats, 30 stabilized single leg squats, 60 walking lunges, mountain climbers-singles in(30), mountain climbers-singles out(30), mountain climbers-doubles in(30), mountain climbers-doubles out(30), speed skaters(30)
Dynamic warmup
hickey routine with leg curls and hip activation with ankle weights 3 x 15
Stretching
Sunday, June 14, 2009
Sunday's Scrapes
Ran 12 miles for a long run over at Kennesaw today. Fell 2 miles into my run. Scraped my left hand, left arm, left hip, and left knee. Looks like it might leave me sore for the next week and take a 2-3 weeks to heal.
High knees, Buttkicks, 1-2 high knees, 1-2 buttkicks, bacwards running, ankling, karaoke with 5 x 80 meter strides
Stretching
High knees, Buttkicks, 1-2 high knees, 1-2 buttkicks, bacwards running, ankling, karaoke with 5 x 80 meter strides
Stretching
Saturday, June 13, 2009
What is Light and Easy Running?
If you don't know what light and easy running is, then I can point you in the direction of the answer. You can read 8 running books per year like I have done and see that many of the books have the same answer to what light and easy running is or you can ask some of the best runners in the world what light and easy running.
The best distance runners in the world are the kenyans and ethiopians. In general, all of their warmups are considered "slow" by american runners. The day before a race, you will see far amateur runners running faster than these elite runners. It is not uncommon for them to run a 10-minute mile for their first mile of a warmup. Then a 9-minute mile and then an 8-minute mile. Not exactly those times but pretty darn close to that 10-minute mile pace for the first mile.
People that have had difficulties with their hamstring need to warmup slowly. I have seen far too many runners run too fast for a light and easy run. They are done with a light and easy 3-mile run at the same time I am 2 miles in during that light and easy run.
In Marty Liquori's Book, he wrote that many elites run the first two miles slowly~slower than 8-minute pace for the first two miles before picking it up.
So don't worry if a 60-year old woman is running past you during a light and easy run. Swallow your pride and run at the correct intensity. You will have plenty of hard workouts where you can run as hard as you want.
The best distance runners in the world are the kenyans and ethiopians. In general, all of their warmups are considered "slow" by american runners. The day before a race, you will see far amateur runners running faster than these elite runners. It is not uncommon for them to run a 10-minute mile for their first mile of a warmup. Then a 9-minute mile and then an 8-minute mile. Not exactly those times but pretty darn close to that 10-minute mile pace for the first mile.
People that have had difficulties with their hamstring need to warmup slowly. I have seen far too many runners run too fast for a light and easy run. They are done with a light and easy 3-mile run at the same time I am 2 miles in during that light and easy run.
In Marty Liquori's Book, he wrote that many elites run the first two miles slowly~slower than 8-minute pace for the first two miles before picking it up.
So don't worry if a 60-year old woman is running past you during a light and easy run. Swallow your pride and run at the correct intensity. You will have plenty of hard workouts where you can run as hard as you want.
Benefits of Supplementing Your Mileage with Some Light, Easy Running
What are the benefits of supplementing your running with just more running? Well if you are able to run most of your miles in singles(only running one run per day), and you have time available during another part of your day, then you should consider doubling with a light easy run. Say you run 8 miles in the morning. In the evening you can go out for a light and easy 3 miles. Light and easy runs help to disperse the lactic acid from the harder run you completed in the morning. They will loosen you out and you can get a good stretch in after them so that the following morning you will not wake up as tight as you would have if you had done no second run at all. But the big benefits of second runs are the following:
1)An increase in the size and number of mitochondria. Mitochondria help remove lactic acid that accumulates when running.
2)An increase in the capillarization of the muscle fibers
3)The enzyme activity within the mitochondria4.
4) Light and easy running also trains fast twitch muscle fibers so they have greater aerobic capacity than normal
1)An increase in the size and number of mitochondria. Mitochondria help remove lactic acid that accumulates when running.
2)An increase in the capillarization of the muscle fibers
3)The enzyme activity within the mitochondria4.
4) Light and easy running also trains fast twitch muscle fibers so they have greater aerobic capacity than normal
Saturday's Core
core work: 10 minutes of the modified german(120 pushups-20 situps), 20 minutes of Core focusing on obliques: 60 x side crunches, russian twist, side-to-side crunches, heel touches, hypers, prone cobra, superman, alt. superman, crunches, flutters-up and down, scissor flutters, and finish up with a 6" hold
Saturday and Stuff to do
Had stuff to do so going to do the long run tomorrow. Plan to do an aerobic 12 miles at Kennesaw tomorrow.
7 miles
tempo warmup exercises w/ 7 x 60 meter fast strides: 30 prisoner squats, 30 single leg squats, 30 stabilized single leg squats, 60 walking lunges, mountain climbers-singles in(30), mountain climbers-singles out(30), mountain climbers-doubles in(30), mountain climbers-doubles out(30), speed skaters(30)
hickey routine with leg curls and hip activation with ankle weights 2 x 15, 1 x 10
Stretching
7 miles
tempo warmup exercises w/ 7 x 60 meter fast strides: 30 prisoner squats, 30 single leg squats, 30 stabilized single leg squats, 60 walking lunges, mountain climbers-singles in(30), mountain climbers-singles out(30), mountain climbers-doubles in(30), mountain climbers-doubles out(30), speed skaters(30)
hickey routine with leg curls and hip activation with ankle weights 2 x 15, 1 x 10
Stretching
Thursday June 11 and ISYE Test
Kind of tired today. I studied hard for an ISYE test. Unfortunately I got another test on Friday, so I will take Friday off.
Easy 8 miles
tempo warmup exercises w/ 7 x 60 meter fast strides: 30 prisoner squats, 30 single leg squats, 30 stabilized single leg squats, 60 walking lunges, mountain climbers-singles in(30), mountain climbers-singles out(30), mountain climbers-doubles in(30), mountain climbers-doubles out(30), speed skaters(30)stretching
hickey routine with leg curls with ankle weights 3 x 10
Stretching
Easy 8 miles
tempo warmup exercises w/ 7 x 60 meter fast strides: 30 prisoner squats, 30 single leg squats, 30 stabilized single leg squats, 60 walking lunges, mountain climbers-singles in(30), mountain climbers-singles out(30), mountain climbers-doubles in(30), mountain climbers-doubles out(30), speed skaters(30)stretching
hickey routine with leg curls with ankle weights 3 x 10
Stretching
Wednesday's uptempo run canceled
Was planning to run an uptempo run today, but got an email from my coach saying no tempo this week. Since it is the second week of base training I will take his advice and take this week easy.
Easy 8 miles
High knees, Butt kicks, A-skip, B-skip, leg swings with 3 x 60 meter strides
Stretching
Easy 8 miles
High knees, Butt kicks, A-skip, B-skip, leg swings with 3 x 60 meter strides
Stretching
Tuesday June 9, 2009
Easy 8 miles
High knees, Butt kicks, A-skip, B-skip, leg swings with 4 x 60 strides
Stretching
General Strength: Dryer and Teak Routine: 2 sets (Total Time: 15 minutes)2 sets:
Low level Bicycle(60)
Side Leg Lifts(20)
V-ups(20)
Pushups(25)
L-Ups(20):bringing legs up to 90 degrees and back down
Good Mornings(20): trying to keep the knees locked
Butterfly crunch(30)
Roll-ups to the sky(20)
Roman Chair Situps(30)
standing twist(30)
8 minutes of core: emphasis on stabilization exerises-planks on elbows and then on hands. Also, leg raises, legs in and out crunch and toe touches.
High knees, Butt kicks, A-skip, B-skip, leg swings with 4 x 60 strides
Stretching
General Strength: Dryer and Teak Routine: 2 sets (Total Time: 15 minutes)2 sets:
Low level Bicycle(60)
Side Leg Lifts(20)
V-ups(20)
Pushups(25)
L-Ups(20):bringing legs up to 90 degrees and back down
Good Mornings(20): trying to keep the knees locked
Butterfly crunch(30)
Roll-ups to the sky(20)
Roman Chair Situps(30)
standing twist(30)
8 minutes of core: emphasis on stabilization exerises-planks on elbows and then on hands. Also, leg raises, legs in and out crunch and toe touches.
Monday, June 8, 2009
Monday Morning at the River
I feel really strong from the tempo warmup exercises I have been doing. This will be the fourth week of the tempo warmup exercises, and my hamstring feels better on my runs. My hamstring feels stronger. I feel faster and feel like I can drive my knees higher during my runs. The extended stretching makes me feel more flexible than I have ever been. The General Strength exercises and core exercises can definetely be felt during my running. Everything seems to be coming into place. In another two weeks I may increase the tempo warmup to include a few extra reps just to continue in my goal of strengthening my hamstring. If I get that strong, I feel I will have my best xc season yet. May I run as fast as my Lord and Saviour, Jesus Christ, allows me to run.
AM
Workout: 3-miles warmup, 4 miles of 3/4-mile on, 1/4 mile off. Ran the 4-miles in 22:53. Averaged: 3:55.97 on the 3/4 miles
tempo warmup exercises w/ 8 x 60 meter fast strides: 30 prisoner squats, 30 single leg squats, 30 stabilized single leg squats, 60 walking lunges, mountain climbers-singles in(30), mountain climbers-singles out(30), mountain climbers-doubles in(30), mountain climbers-doubles out(30), speed skaters(30)
stretching
PM
dymanic warmup foot drills
hickey routine with leg curls with ankle weights 3 x 10
pedestal routine: 3 sets of (prone elbow stand sl raise(10), supine elbow stand s.l. raise(5), prone hand stand s.l.raise(10), supine hand stand sl raise(10), lateral elbow stand sl raise(10), lateral hand stand sl raise(10), crunch with low reach(80), crunch:low reach with twist(50))core work: 5 minutes of the modified german(60 pushups-60 situps), 10 minutes of Core focusing on obliques: 30 x side crunches, russian twist, side-to-side crunches, heel touches, hypers, prone cobra, superman, alt. superman, crunches, flutters-up and down, scissor flutters, and finish up the 10 minutes with a 6" hold which usually is 1.5" to get me up to 10 minutes of Core and 15 minutes of total core
stretching
AM
Workout: 3-miles warmup, 4 miles of 3/4-mile on, 1/4 mile off. Ran the 4-miles in 22:53. Averaged: 3:55.97 on the 3/4 miles
tempo warmup exercises w/ 8 x 60 meter fast strides: 30 prisoner squats, 30 single leg squats, 30 stabilized single leg squats, 60 walking lunges, mountain climbers-singles in(30), mountain climbers-singles out(30), mountain climbers-doubles in(30), mountain climbers-doubles out(30), speed skaters(30)
stretching
PM
dymanic warmup foot drills
hickey routine with leg curls with ankle weights 3 x 10
pedestal routine: 3 sets of (prone elbow stand sl raise(10), supine elbow stand s.l. raise(5), prone hand stand s.l.raise(10), supine hand stand sl raise(10), lateral elbow stand sl raise(10), lateral hand stand sl raise(10), crunch with low reach(80), crunch:low reach with twist(50))core work: 5 minutes of the modified german(60 pushups-60 situps), 10 minutes of Core focusing on obliques: 30 x side crunches, russian twist, side-to-side crunches, heel touches, hypers, prone cobra, superman, alt. superman, crunches, flutters-up and down, scissor flutters, and finish up the 10 minutes with a 6" hold which usually is 1.5" to get me up to 10 minutes of Core and 15 minutes of total core
stretching
Sunday, June 7, 2009
Jenny Barringer is Amazing
Hope you saw Jenny Barringer become the third fastest American ever in the 1500. Her range is amazing. 3:59.90 1500, 15:01 5k, 9:22 3k steeple. And in terms of world ranks she could compete extremely well off of that 3:59.90. I will be proud if my final track season in the spring of 2010 has the same kind of times that she has run over the course of this past season.
General Strength: Mahogany and Helsinki routine-1 1/2 sets of eachMahogany and Helsniki routine consists of:low level leg twistsHip-UpsSeated Russian twist180 to 90 degree toe touchBack hypers (aka supermans)V-upsTwo Leg Lift over ConeBig 10(10 push-ups-10 sit-ups, 9 push-ups-9 sit-ups, etc): 16 minutes total
10 minutes of core: emphasis on stabilization exerises-planks on elbows and then on hands. Also, leg raises, legs in and out crunch and toe touches.
Stretching
General Strength: Mahogany and Helsinki routine-1 1/2 sets of eachMahogany and Helsniki routine consists of:low level leg twistsHip-UpsSeated Russian twist180 to 90 degree toe touchBack hypers (aka supermans)V-upsTwo Leg Lift over ConeBig 10(10 push-ups-10 sit-ups, 9 push-ups-9 sit-ups, etc): 16 minutes total
10 minutes of core: emphasis on stabilization exerises-planks on elbows and then on hands. Also, leg raises, legs in and out crunch and toe touches.
Stretching
Saturday, June 6, 2009
Stunning Saturday
I was amazed when I checked flotrack this morning and saw that the 300 meter high hurdles record was broken by reggie wyatt with a time of 35.02 seconds-a national high school record. He is going to USC next year, and we will probably be seeing big things from him.
Anyway...
Ran 10 miles at Kennesaw. Got in 37 miles for the week.
Did buttkicks, high knees, A-skip, B-skip, 1-2 high knees and 1-2 butt kicks, ankling, bounding, and leg swings, and one 100 meter stride.
Stretching
Anyway...
Ran 10 miles at Kennesaw. Got in 37 miles for the week.
Did buttkicks, high knees, A-skip, B-skip, 1-2 high knees and 1-2 butt kicks, ankling, bounding, and leg swings, and one 100 meter stride.
Stretching
Friday, June 5, 2009
Friday's Training
General Strength: Dryer and Teak Routine: 2 sets (Total Time: 15 minutes)2 sets:
Low level Bicycle(60)
Side Leg Lifts(20)
V-ups(20)
Pushups(25)
L-Ups(20):bringing legs up to 90 degrees and back down
Good Mornings(20): trying to keep the knees locked
Butterfly crunch(30)
Roll-ups to the sky(20)
Roman Chair Situps(30)
standing twist(30)
General Strength: Mahogany and Helsinki routine-1 set of eachMahogany and Helsniki routine consists of:
low level leg twists
Hip-Ups
Seated Russian twist
180 to 90 degree toe touch
Back hypers (aka supermans)
V-ups
Two Leg Lift over Cone
Big 10(10 push-ups-10 sit-ups, 9 push-ups-9 sit-ups, etc)
core work: 5 minutes of the modified german(60 pushups-60 situps),10 minutes of Core focusing on obliques: 30 x side crunches, russian twist, side-to-side crunches, heel touches, hypers, prone cobra, superman, alt. superman, crunches, flutters-up and down, scissor flutters, and finish up the 10 minutes with a 6" hold which usually is 1.5" to get me up to 10 minutes of Core and 15 minutes of total core8 minutes of core: emphasis on stabilization exerises-planks on elbows and then on hands. Also, leg raises, legs in and out crunch and toe touches. Total: 23-minutes of core
easy 4.5 miles
tempo warmup exercises w/ 4 x 100, 2 x 80 meter fast strides: 30 prisoner squats, 30 single leg squats, 30 stabilized single leg squats, 60 walking lunges, mountain climbers-singles in(30), mountain climbers-singles out(30), mountain climbers-doubles in(30), mountain climbers-doubles out(30), speed skaters(30)hickey routine w/ leg curls: 3 x 10 with ankle weights: 10lb. in each ankle weight
Stretching
Low level Bicycle(60)
Side Leg Lifts(20)
V-ups(20)
Pushups(25)
L-Ups(20):bringing legs up to 90 degrees and back down
Good Mornings(20): trying to keep the knees locked
Butterfly crunch(30)
Roll-ups to the sky(20)
Roman Chair Situps(30)
standing twist(30)
General Strength: Mahogany and Helsinki routine-1 set of eachMahogany and Helsniki routine consists of:
low level leg twists
Hip-Ups
Seated Russian twist
180 to 90 degree toe touch
Back hypers (aka supermans)
V-ups
Two Leg Lift over Cone
Big 10(10 push-ups-10 sit-ups, 9 push-ups-9 sit-ups, etc)
core work: 5 minutes of the modified german(60 pushups-60 situps),10 minutes of Core focusing on obliques: 30 x side crunches, russian twist, side-to-side crunches, heel touches, hypers, prone cobra, superman, alt. superman, crunches, flutters-up and down, scissor flutters, and finish up the 10 minutes with a 6" hold which usually is 1.5" to get me up to 10 minutes of Core and 15 minutes of total core8 minutes of core: emphasis on stabilization exerises-planks on elbows and then on hands. Also, leg raises, legs in and out crunch and toe touches. Total: 23-minutes of core
easy 4.5 miles
tempo warmup exercises w/ 4 x 100, 2 x 80 meter fast strides: 30 prisoner squats, 30 single leg squats, 30 stabilized single leg squats, 60 walking lunges, mountain climbers-singles in(30), mountain climbers-singles out(30), mountain climbers-doubles in(30), mountain climbers-doubles out(30), speed skaters(30)hickey routine w/ leg curls: 3 x 10 with ankle weights: 10lb. in each ankle weight
Stretching
Thursday's Run
Easy 3 miles
High knees, Butt kicks, A-skip, B-skip, leg swings with 2 x 100 strides
Stretching
High knees, Butt kicks, A-skip, B-skip, leg swings with 2 x 100 strides
Stretching
Wednesday, June 3, 2009
Workout Wednesday
Found out today that Rupp has decided only to do the 5k/10k double. Bummer. Anyway, today a group of us met at the AMC at 8:30 and ran over the park and did a mini-tempo. They ran 2 miles comfortably hard and I tacked on a third mile.
AM
General Strength: Dryer and Teak Routine: 2 sets (Total Time: 15 minutes)
2 sets:
tempo warmup exercises w/ 4 x 100, 2 x 80 meter fast strides: 30 prisoner squats, 30 single leg squats, 30 stabilized single leg squats, 60 walking lunges, mountain climbers-singles in(30), mountain climbers-singles out(30), mountain climbers-doubles in(30), mountain climbers-doubles out(30), speed skaters(30)
hickey routine w/ leg curls: 3 x 10 with ankle weights: 10lb. in each ankle weight\
Stretching
PM
pedestal routine: 3 sets of (prone elbow stand sl raise(10), supine elbow stand s.l. raise(5), prone hand stand s.l.raise(10), supine hand stand sl raise(10), lateral elbow stand sl raise(10), lateral hand stand sl raise(10), crunch with low reach(80), crunch:low reach with twist(50))
core work: 5 minutes of the modified german(60 pushups-60 situps),
10 minutes of Core focusing on obliques: 30 x side crunches, russian twist, side-to-side crunches, heel touches, hypers, prone cobra, superman, alt. superman, crunches, flutters-up and down, scissor flutters, and finish up the 10 minutes with a 6" hold which usually is 1.5" to get me up to 10 minutes of Core and 15 minutes of total core
8 minutes of core: emphasis on stabilization exerises-planks on elbows and then on hands. Also, leg raises, legs in and out crunch and toe touches. Total: 23-minutes of core
Stretching
Wednesday ain't no punk *** *****
AM
General Strength: Dryer and Teak Routine: 2 sets (Total Time: 15 minutes)
2 sets:
- Low level Bicycle(60)
- Side Leg Lifts(20)
- V-ups(20)
- Pushups(25)
- L-Ups(20):bringing legs up to 90 degrees and back down
- Good Mornings(20): trying to keep the knees locked
- Butterfly crunch(30)
- Roll-ups to the sky(20)
- Roman Chair Situps(30)
- standing twist(30)
tempo warmup exercises w/ 4 x 100, 2 x 80 meter fast strides: 30 prisoner squats, 30 single leg squats, 30 stabilized single leg squats, 60 walking lunges, mountain climbers-singles in(30), mountain climbers-singles out(30), mountain climbers-doubles in(30), mountain climbers-doubles out(30), speed skaters(30)
hickey routine w/ leg curls: 3 x 10 with ankle weights: 10lb. in each ankle weight\
Stretching
PM
pedestal routine: 3 sets of (prone elbow stand sl raise(10), supine elbow stand s.l. raise(5), prone hand stand s.l.raise(10), supine hand stand sl raise(10), lateral elbow stand sl raise(10), lateral hand stand sl raise(10), crunch with low reach(80), crunch:low reach with twist(50))
core work: 5 minutes of the modified german(60 pushups-60 situps),
10 minutes of Core focusing on obliques: 30 x side crunches, russian twist, side-to-side crunches, heel touches, hypers, prone cobra, superman, alt. superman, crunches, flutters-up and down, scissor flutters, and finish up the 10 minutes with a 6" hold which usually is 1.5" to get me up to 10 minutes of Core and 15 minutes of total core
8 minutes of core: emphasis on stabilization exerises-planks on elbows and then on hands. Also, leg raises, legs in and out crunch and toe touches. Total: 23-minutes of core
Stretching
Wednesday ain't no punk *** *****
Tasty Tuesday
Ran an easy 3 miles, and Stretching. No core work or general strength work but I will make up for what I missed Wednesday.
Monday, June 1, 2009
166 Days till Goal Race, First Official Week of Summer Training,
This is the first official week of summer training and I feel good. In less than 2 weeks I will be able to see EC Gibbs in the finals of the 1500 at nationals and see Rupp carry his team on his back in the 1500, 5k and 10k by winning the 5k and 10k and scoring in the 1500. Better yet his teammate Matt Centrowitz will probably win the 1500 at nationals. Go Oregon! A distance team that will take xc and track nationals. Amazing.
So here was my training for today.
AM
pedestal routine: 3 sets of (prone elbow stand sl raise(10), supine elbow stand s.l. raise(5), prone hand stand s.l.raise(10), supine hand stand sl raise(10), lateral elbow stand sl raise(10), lateral hand stand sl raise(10), crunch with low reach(80), crunch:low reach with twist(50))
core work: 5 minutes of the modified german(60 pushups-60 situps), 10 minutes of Core focusing on obliques: 30 x side crunches, russian twist, side-to-side crunches, heel touches, hypers, prone cobra, superman, alt. superman, crunches, flutters-up and down, scissor flutters, and finish up the 10 minutes with a 6" hold which usually is 1.5" to get me up to 10 minutes of Core and 15 minutes of total core
light jog~10 minutes
hickey routine w/ leg curls: 3 x 10 with ankle weights: 10lb. in each ankle weight
stretching
PM
3 mile warmup
4 x 1/2 mile with 1/4 mile jog for 3 miles Total time: 17:06. Avg time on 1/2 miles: 2:36.2
kept the recovery honest
1.5 cooldown
tempo warmup exercises w/ 4 x 50 meter fast strides: 30 prisoner squats, 30 single leg squats, 30 stabilized single leg squats, 60 walking lunges, tried mountain climbers but felt pain in my ankle so i could not perform them or speed skaters.
felt no pain during the strides, so i think it is just limited to when i do mountain climbers. although i felt no pain doing mountain climbers the last two weeks.
dynamic warmup exercises with foot drills: again felt no pain on the ankle
focused stretching: holding stretches up to 25-30 seconds
So here was my training for today.
AM
pedestal routine: 3 sets of (prone elbow stand sl raise(10), supine elbow stand s.l. raise(5), prone hand stand s.l.raise(10), supine hand stand sl raise(10), lateral elbow stand sl raise(10), lateral hand stand sl raise(10), crunch with low reach(80), crunch:low reach with twist(50))
core work: 5 minutes of the modified german(60 pushups-60 situps), 10 minutes of Core focusing on obliques: 30 x side crunches, russian twist, side-to-side crunches, heel touches, hypers, prone cobra, superman, alt. superman, crunches, flutters-up and down, scissor flutters, and finish up the 10 minutes with a 6" hold which usually is 1.5" to get me up to 10 minutes of Core and 15 minutes of total core
light jog~10 minutes
hickey routine w/ leg curls: 3 x 10 with ankle weights: 10lb. in each ankle weight
stretching
PM
3 mile warmup
4 x 1/2 mile with 1/4 mile jog for 3 miles Total time: 17:06. Avg time on 1/2 miles: 2:36.2
kept the recovery honest
1.5 cooldown
tempo warmup exercises w/ 4 x 50 meter fast strides: 30 prisoner squats, 30 single leg squats, 30 stabilized single leg squats, 60 walking lunges, tried mountain climbers but felt pain in my ankle so i could not perform them or speed skaters.
felt no pain during the strides, so i think it is just limited to when i do mountain climbers. although i felt no pain doing mountain climbers the last two weeks.
dynamic warmup exercises with foot drills: again felt no pain on the ankle
focused stretching: holding stretches up to 25-30 seconds
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