August 15

Weather: 87 degrees

Location: Little Falls, NJ

Workout (6pm):
mile warmup
jump run workout
20 pushups
40 situps
20 squat jumps
20 tuck jumps
20 side to side
30m lunges
50m A run
the rest is no longer a 1min 45sec it's now just 1min
run for 60sec(hit 400m 0r more)
jump runs x3
mile cooldown

Result: 390m/395m for first rep, 340m second rep, 360m third rep.

Surface: Rubber Track

Running Partner? Bryant Rodriguez

Work (Job): -

Weight Room: NU Lifting

Summary: I had to move the workout up one day because it was forcasted to thunderstorm Thursday and Friday. The heat affected the workout... Legs felt a lot heavier than normal, but it could also because I didn't have a day off between the 250m workout. Lunges were the hardest part of the jumpruns. The 1 minute break also affected me greatly. Wasn't sure how much break there was after the run, so I took a 2 minute break after them. The 1 minute break really took out my energy. Minor shin splints toward the very end of the workout on my right leg.

August 14

Weather: 85 degrees

Location: Little Falls, NJ

Workout (5pm):
jog 800m
dynamic drills
movement drills
4x250m 4-6min rest between each one
run the 200m in 28sec
ex. if you run 28.51 it counts as 29sec so run
each 200m under 28.5
drive hard 1st 50m hold speed for 150m and push through last 50m
mile cooldown

Result: Hit faster than 28s on 1st, 2nd, 4th reps

Surface: Rubber Track

Running Partner? Bryant Rodriguez

Work (Job): -

Weight Room: NU lifting workout from the coach

Summary: When I tried to drive for the first 50, I would end up coming up and hitting the speed I would hold at 35-40m instead of 50. Last 10m, I felt like jogging the rest in so I had to push myself. I was pushing a bit more to hit 28s instead of completely relaxing the way we did 29s..I ended up hitting high 26's for the first rep. 2nd rep was low 27s, 3rd was on time, 4th was somewhere in the 27s. Im estimating the times because I would set my watch timer at 14s and I would estimate when i cross the finish line and hear the 2nd beep. Overall good workout.

August 13

mile warmup
10 min static stretch
2 sets of 4x100m
coach doesnt want them all out
make sure you run them in 14sec not faster or slower
the workout is supposed to help us learn how to pace ourselves
and it applies to the 250m workout tomorrow
take a 1min rest between each one and 3-6min rest in between the sets
mile cooldown

Result: Didn't eat well sunday or the day of...I thought it was going to be a breeze but it wasnt, I had to work hard a little. Hit 15 seconds on some of them

August 6

700 - 2:11
500 - 1:31
300 - 0:41

Total - 4:23

August 3

Workout (2pm):
same jumprun as last week

Result: better than last week but felt worse

Surface: Track

Running Partner? Matt Carl

Work (Job): -

Weight Room: off

Summary: My distances were about 10-15m further than last week hitting 505m but my body felt very sluggest and my legs felt tight. Same partner for the jumprun as before because my regular running partner couldn't make it. I felt if i was pushed I would have hit further distances once again. Left hamstring was especially tight.

July 31

Emotion: Lacking sleep because relatives little child is waking me up at 7 every morning. I could be eating healthier but i've been slacking

Weather: 85 degrees

Location: Little Falls, NJ

Workout (6pm):
jog 800m
movement drills (hip circles, leg swings)
dynamic flex drill x30m (Askips, Bskips, Cskips, A runs e.t.c)
5x250 m at 29 seconds with 4-6 min rest in between
remember to start time at beginning stop at 200m and coast for the last 50m
holding your running form

Result: No watch but based on memory both agreed we were hitting faster than 29s

Surface: Track

Running Partner? Alec Marshall, Bryant Rodriguez

Work (Job): 11-4

Weight Room: Back/Bis

Summary: I really feel like i'm in shape now and doing the workouts correctly as today went real smooth for me. We are still pushing that first 100 too fast being 1.5-2s faster than the second 100 but I feel like i'm coasting the whole time. I think my arms movement might be slightly wrong to the correct form but we will see preseason. I am staying on my toes the whole time. The last 50m could be faster but overall i'm very pleased of how my 200/250s are going.

July 28

Location: Little Falls, NJ

Workout (4pm):
4-5 miles

Result:
Ran about 3.5 miles but it was at a faster pace than the previous distance runs i've been doing.

Surface: Concrete and grass

Running Partner? Nick Roman

Work (Job): -

Weight Room:

Summary: Moved the workout forward one day bceause of weather conditions. My partner is a distance runner so he was going at a fast pace and i was keeping up with him. Did about two and a half miles at a fast pace then the rest was on my own by my highschool. 100m strides on grass for a cooldown and some a,b,a-c-a skips after the run. The day after, I thought I was going to be sore but I wasn't.

July 26

Rest: Sleeping at 2 and being woken up at 8, 8:30, 9:30, 10:30, 11:30

Nutrition: Cereal, Turkey Sandwich, Pasta

Emotion: -

Weather: 78 degrees

Location: Little Falls, NJ

Workout (6:30pm):
Jump runs
8 min warmup then stretch
A skips, B skips, A runs 3x75m
and stretch
20 pushups
40 situps
20 squat jumps
20 tuck jumps
20 side to side jumps
30 m lunge walk
50 m A runs
rest 1min 45 sec
run for 90 sec(500m-600m)
rest 2min and repeat this two more times
total of 3 jump runs
mile cooldown

Result: During the 90 second runs, only reached 480m-495m

Surface: Track

Running Partner? Matt Carl

Work (Job): -

Weight Room: Back/Bi's (Tri's and a little shoulders day before)

Summary: My partner wasn't my regular partner so I didn't really have a push during the 90 second runs. I felt like I could have hit 525-540m if I was pushed. Kept good form throughout the runs-running on toes, staying tall. (only one day off between 250s)

July 24

Rest: -

Nutrition: -

Emotion: -

Weather: 80 degrees

Location: Little Falls, NJ

Workout (7:15pm):
jog 800m
movement warmup (leg swings, hip circles, e.t.c)
Dynamic flex drills x 30m (askips, bskips, aruns, high knees, butt kicks)
4x250 meter workout
stride out first 50m and then start time at 200m
make sure they are done in 29 seconds
4 min rest in between
2 min abs
light plyos
1 mile cooldown
10 min stretch

Result:
27 seconds, 30, 28, 29, 29.5

Surface: Track

Running Partner? Alec Marshall

Work: 11-4

Weight Room: Back/Bis

Summary: First one felt very relaxed and didn't really push myself to hit the 27. Stayed relaxed throughout the workout. The first 100 out of the 200 was always faster. Sometimes we would hit the first 100 in 13s and adjust to hit 29s. Had to push to hit 29 on the fifth rep. Partner pushed through and came faster on the 2nd 4th and 5th rep.

June 20

Rest: -

Nutrition: -

Emotion: -

Weather: 80 degrees

Location: Little Falls, NJ

Workout (12pm):
3min- Jog/stretch
3min- Drills (A-skips, B-skips, C-skips, continous)
3min- Jog/stretch
3min- Drills
3min- Stride/stretch
3min- Plyos (1 leg bounding, hops, power skips, e.t.c)
3min- Stride/stretch (make sure the stride is harder than the first)
3min- Abs
3min- Stride/stretch(hard stride)
3min- Circuit (30 sec each)
*push-ups
*sit-ups
*lunges
*Rocky's (push-ups, but clapping in between. When you push off the ground try to clap once before hitting the ground again.)
*Mule kicks (get into push-up postition and lift both feet off the ground as if your going to kick the back of your head with your heel)

Result: Only problem was the pushups because I lifted hard on tri's day before.

Surface: Track

Running Partner? Bryant and Steve

Work (Job): -

Weight Room:

Summary: C-Skips were rough being tired from two mintues of a and b skips. Other than that, felt real good. Running in Jersey again at 80 degrees, I feel my practices have been going a lot smoother and my workouts have been better. Also have partners when im running. 200s the other day were good, coming in at 27 27.5 28 29. Kevin explained how just to hit the 29 at a relaxed mode.

July 3

Rest: 2am - 11am

Nutrition: Cereal, Filipino Dish (leftover), Hamburger w/ fries

Emotion: -

Weather: 95 degrees

Location: Brownsville, TX

Workout (12:30pm):
mile warmup
static stretch (10min)
250 workout but not hard
4x250 with 4 min rest
run the first 50m and start time at 200m mark
run 200m in 30 seconds
mile cooldown

Result: Workout was good, slacked off in the cooldown and only did 400m

Surface: Rubber Track

Running Partner? no

Work (Job): -

Weight Room: -

Summary: Used the Nike Free 5.0v2 (much lighter in weight) again for the workout but my regular running shoes for the warmup and cooldown. Felt a lot better during the 3 minutes recovery time and kept good form. I may have to work on staying tall when i'm running but I can't tell.

July 2

Rest: -

Nutrition: Oatmeal, Turkey Sandwich, Rice/Chicken/Potatoes (filipino dish)

Emotion: -

Weather: 92 degrees

Location: Brownsville, TX

Workout (6pm):
16 min run
run from designated start point in
9min(medium) run back to starting point in 7min(Hard)

Result:
Took longer than 7 minutes on the way back

Surface: Street

Running Partner? no

Work (Job): -

Weight Room: Hang Clean, Snatch, Bench, Machine Dip, Lat pull downs - light on all lifts

Summary: Wore Nike Free 5.0v2 during the run today. My knees started to feel sore about 6 minutes into the run but I just kept going. I would go on and off between running on just my toes and letting my heels touch to try to get the pain from my knees off. The workout was good other than that. Instead of lifting 5 days this week, since it is supposed to be a light week, I will only lift two (mon/wed).

June 26

Rest: 1am - 10am

Nutrition: Oatmeal, Leftover pasta and meatballs, sausage and peppers sandwich

Emotion: -

Weather: 90 degrees (feels like 95)

Location: Brownsville, TX

Workout (11:30am):
6x 200m (@29seconds)
4 min rest in between each

Result: Was hitting the times the first two, but 3rd-5th was at 30/31 seconds, last @ 29s

Surface: Rubber Track

Running Partner? no

Work (Job): -

Weight Room(2:30pm): Back/Bis

Summary: Felt very unmotivated and almost quit and ended the workout short at 5 reps instead of 6. Took a longer rest after 5 to convince myself otherwise. I ran during a very hot time of the day and it was getting to me. Once again, felt better during the workout with more sleep and taking my time with breakfast.

June 25

Rest: 2am - 11am

Nutrition: Oatmeal and Fruit, Turkey and Ham Sandwich, Pasta and Meatballs

Emotion: -

Weather: 83 degrees (Feels like 91)

Location: Brownsville, TX

Workout (5pm):
2 mile run
6x100m strides (easy)

Result: First 200m was fast then slowed it down to an even pace the entire run. Walked back 100m when doing the strides

Surface: Rubber Track

Running Partner? no

Work (Job): -

Weight Room(12pm): Chest/Tri's

Summary: I did the 2 mile run on the track instead of around the neighborhood and it was more difficult mentally. I really had to push myself through the 3rd and 4th lap not to just stop and rest and then the second mile was fine. Felt lazy in those laps but found motivation to keep going. I felt more energized doing the workout in the evening instead of early in the morning.

June 22-24

Missed Friday's workout - Traveled to San Antonio, TX

June 21

Rest: -

Nutrition: -

Emotion: -

Weather: 88 degrees

Location: Brownsville, TX

Workout (8pm):
mile warmup
static stretch (10 min)
workout: 4 (150 meters) with three minutes rest in between each
the workout is supposed to be done fast so make sure your moving!
1 mile cool down

Result: -

Surface: Street

Running Partner? no

Work (Job): -

Weight Room: Chest/Tri's

Summary: The track I usually go to was closed so I had to run on the street. Distance was measured with a car so it might've not been that accurate. Felt more energized doing the workout in the evening.

June 20

Rest: 1:30am - 7:20am, naps throughout the day

Nutrition: Cereal Yogurt and fruit for breakfast, turkey sandwich for lunch, leftover hambergers and rice for dinner

Emotion: -

Weather: 90 degrees

Location: Brownsville, TX

Workout (8pm):
Pool Workout

Result: -

Surface: Water

Running Partner? no

Work (Job): -

Weight Room: Back and Bi's

Summary: I'm usually in the pool everyday anyway so today was relaxed.

June 19

Rest: 1:30am - 7:10am

Nutrition: Yogurt, fruit, and water 1.5hours before running, rice and fish for lunch, ground beef and onion thing with rice (filipino dish)

Emotion: -

Weather: 85 degrees (feels like 94)

Location: Brownsville, Tx

Workout (9:15am):
Mile warmup
Drills (a skips, b skips)x2 @ 30m (a-c-a)x2 @ 15m
Static stretches
6x 250s (50-250 in 30seconds)
4 minutes rest between
Hurdle walk-overs (One step between, Two steps between each leg, side step)5Hurdles x2
Cooldown (4x 100m strides)

Result: first rep was @ 29 seconds, 2nd @ 30s, 3rd @ 31s, 4th @ 29s, 5th & 6th @ 31s

Surface: Rubber track

Running Partner? no

Work (Job): -

Weight Room: Legs

Summary: Took a 6 minute break after the 3rd rep instead of 4. Felt very fatigued after 3 with the weather outside getitng hot and humid very quickly. Jogged the first 50m. Felt myself slow down at 75m mark then had to pick up my speed. The last 10m of the 250m I slowed down gradually. The outside of my left food started to bother me the first 50m of the turns. Did some walkovers with hurdles after the runs to strengthen my hipflexors and legs.

June 18

Rest: -

Nutrition: Cereal, Turkey sandwich, Pasta and Porkchops, Rice and Fish

Emotion: Bored

Weather: 88 degrees, Feels like 95 (Weather.com)

Location: Brownsville, TX

Workout (8pm):
2 mile run
6x 100 strides (easy)

Result: Felt like my form was good in the strides, got very tired on the second mile

Surface: In the streets

Running Partner?no

Work (Job): -

Weight Room: Lifted tri's/chest

Summary: Top of right knee started to hurt on the distance run, probably because of the surface. Went in the pool and ran in the water a bit and it felt better.

Template (Date)

Here is everything that should be included in each post of your journals:

Rest:

Nutrition:

Emotion:

Weather:

Location:

Workout (time):

Result:

Surface:

Running Partner?

Work (Job):

Weight Room:

Summary: