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
Sunday, June 7, 2009
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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