track

track workout 2008 10 21

Book page
warmup:
800m jog
form running (high knees, butt kicks, side shuffle, etc.)
stretching

strength / plyos:
20 push ups / 100 crunches/abs
2 sets 20 squats
2 sets 15 rocket jumps
20 push ups / 100 crunches/abs

4 sets 5-10-5

50-100-200-200-100-50
50-100-200-200-100-50

cool down lap

track workout 2008 09 30

Book page

warmup:
800m jog
form running/dynamic warmup (high knees, butt kicks, side shuffle, etc.)
stretching

strength / plyos:
15 push ups
75 crunches/abs
15 rocket jumps
15 tuck jumps
40m frog jumps
single leg bounding, 5 with left leg then 5 with right leg (go for
maximum distance)

repeat plyo circuit

6 sets 5-10-5

1 set A shuttles (4 cones at 5m, return to 1 on each leg 2-3-4-3-2,
4-4-4, 3-4-3-4, 4-3-2))
2 sets 10x40m on 30 a second timer

cool down lap

track workout 2008 09 23

Book page

warmup:
800m jog
form running (high knees, butt kicks, side shuffle, etc.)
stretching

strength / plyos:
15 push ups
20 squats
75 crunches/abs
30m lunges twist both sides

repeat strength

5 sets 5-10-5

short sprints (cones at 0, 10, 25, and 40 yards)
 a) do four 40 yard sprints; rest 30 seconds in between
 b) do four 50 yard sprints between the 0 and 25 yd cones (down to 25,
back to 0); rest 45 seconds in between
 c) do four 50 yard sprint as follows:  start at 10, run to 0, run to
40; rest 45 seconds in between
 d) do four 100 yard sprints between the 0 and 25 yd cones (down to 25,
back to 0, down to 25, back to 0); rest 60 seconds in between
 e) do four 100 yard sprints as follows:  start at 0, run to 10, run
backwards to 0, run to 40, run to 0; rest 60 seconds in between


cool down lap
abs 

track workout 2008 08 12

Book page

warmup:
800m jog
form running (high knees, butt kicks, side shuffle, etc.)
stretching

strength / plyos:
2 sets of 15 pushups
2 sets of 60 crunches
2 sets of 15 rocket jumps

4 sets of 5-10-5
2 sets 20m lunges
2 sets 20m frog jumps

sprints
2 sets A shuttles (2-3-4-3-2, 4-4-4, 3-4-3-4, 4-3-2)
10x40m 30 seconds rest between reps

cool down lap
abs 

track workout 2008 08 05

Book page

warmup:
800m jog
form running (high knees, butt kicks, side shuffle, etc.)
stretching

strength / plyos:
2 sets of 15 pushups
2 sets of 60 crunches
2 sets of 15 rocket jumps

4 sets of 5-10-5
2 sets of 25 single leg ankle raises
2 sets of 20 single legged 12 inch bench hops (hop up 12" stadium
bench aprox 15 times each leg)
2 sets 10 box jumps (jump up aprox 20" onto a box/bench)

intervals
4x200m
6x100m
10x40m

cool down lap 

track workout 2008 07 29

Book page

warmup:
800m jog
form running (high knees, butt kicks, side shuffle, skips, etc.)
stretching
4x100 at 50%

15 push ups, 75 crunches
4 sets of 15 rocket jumps + 40m sprint (this means, do 15 rocket jumps
and immediately sprint a 40, do 15 more jumps + a 40, do 15 more jumps
+ 40, and do 15 more jumps + 40)
4 sets of 15 tuck jumps + 40m sprint (as above)
15 push ups, 75 crunches

2x40m lunge twist to the open side
2x40m frog jumps (standing broad jump land and jump again)
15 push ups, 75 crunches

10 sets of 5-10-5

10x40m

cool down lap
abs

track workout 2008 07 22

Book page

warmup:
800m jog
form running (high knees, butt kicks, side shuffle, etc.)
stretching

strength / plyos:
2 sets of 15 pushups
2 sets of 45 crunches
2 sets of 15 rocket jumps

2 sets of 5-10-5
2 sets of 25 single leg ankle raises
2 sets of 15 single legged 12 inch bench hops (hop up 12" stadium
bench aprox 15 times each leg)
2 sets 10 box jumps (jump up aprox 20" onto a box/bench)

alactic speed endurance
3 sets of 10x40m (30s rest/rep, 5min between sets)

cool down lap
abs 

Today's track workout

Blog

Having not gone to yesterday's velocity because of a migraine (an annoying, frustrating, painful, bothersome mirgraine), I desperately wanted to do something today. The headache was still lingering, though, so, really, not much was going to happen again today. Except that, crap, something, anything, right?

So, when Doyle sent out today's track workout, I figured it was an omen. I went.

I missed the warm up run, but managed a quick lap, and jumped in the with form running. My achilles was hurting a LOT on the warm up lap, and the form running was nearly impossible. Maybe this wasn't such a good idea.

The plyos were straight forward, and pretty short, with the single leg ankle raises being really the only problem I had (well, and the girlie pushups, but I'm saving myself for tomorrow).

2 sets of 15 pushups
2 sets of 15 lunges each leg
2 sets of 20 squats
2 sets of 15 tuck jumps
2 sets of 25 single leg ankle raises
2 sets ice skaters of 14 leaps, 7 each leg

Next came the real reason we were here, eh? The sprints.

Four each of five different sprint lengths, types and rest times.

1. 0 to 40m sprint, rest 30 seconds in between
2. 0 to 25m to 0, rest 45 seconds in between
3. 10m to 0m to 40m, rest 45 seconds in between
4. 0 to 25m to 0 to 25m to 0, rest 60 seconds in between
5. 0 to 10m to 0 running backwards to 40m to 0, rest 60 seconds in between

Andy, Doyle, Shirley, Jason and Warren were at the track, with Tyler showing up for the sprints, who cares about the plyos at the beginning, eh?

I was, expectedly, the slowest of our group. If I tried really hard, ran all out, I could sorta, kinda, maybe, a little bit keep up with the group, where "keep up" means "finish withing 3 meters of the person in front of me." I realized fairly quickly that neither my achilles, nor my fitness were going to let me keep up that pace, with the achilles stopping me from where the heart wanted to go.

I tried stretching between runs and between sets, but wasn't able to get my calves and achilles loose. After the first three sets, I was ready to be done. I was just done. All the doubts, all the frustrations, all the disappointment of the last few months settled into my achilles, and I wanted to just stop.

I don't know why I kept running. I did. I finished the workout an embarrassingly far distance behind everyone else, but I finished.

Those first few steps back are hard. I hate that I'm slow. I hate that I'm perpetually injured. I hate how far off I am from what i was. I hate that I'm frustrated. I think that fundamentally, I hate that I ended up in the middle. I am, of course, on the decline. I was never a star, never more than an okay player, solid in most respects, weak in others, and never a star.

Of course, everyone can't be a star. "If everyone's special, no one is," or something like that. I don't even know if I'd like the mini-stardom being a great player brings. I would have liked, however, to be good at something, and have known that I was good at it. To have that feeling of complete self-assurance, self-confidence, and a complete lack of self-doubt.

Yeah.

Well...

I finished the workout. Good for me.

track workout 2008 07 15

Book page
warmup:
800m jog
form running (high knees, butt kicks, side shuffle, etc.)
stretching

strength / plyos:
2 sets of 15 pushups
2 sets 15 lunges
2 sets of 25 single leg ankle raises
2 sets squats x 20
2 sets of 15 tuck jumps
2 sets ice skaters x 14

short sprints (cones at 0, 10, 25, and 40 yards):

a) do four 40 yard sprints; rest 30 seconds in between
b) do four 50 yard sprints between the 0 and 25 yd cones (down to 25, back to 0); rest 45 seconds in between
c) do four 50 yard sprint as follows: start at 10, run to 0, run to 40; rest 45 seconds in between
d) do four 100 yard sprints between the 0 and 25 yd cones (down to 25, back to 0, down to 25, back to 0); rest 60 seconds in between
e) do four 100 yard sprints as follows: start at 0, run to 10, run backwards to 0, run to 40, run to 0; rest 60 seconds in between

cool down lap
abs 

track workout 2008 07 08

Book page

warmup:
800m jog
form running (high knees, butt kicks, side shuffle, etc.)
stretching

plyos:
15 push ups / 75 crunches
2 sets of 25 single leg ankle raises
3 sets 5-10-5

intervals:
3x100m
2 sets A shuttles (4 cones at 5m apart, 4 shuttle runs of 2-3-4-3-2,
3-4-3-4, 4-4-4, 4-3-2 returning to cone 1 after each)

cool down lap
abs

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