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.
Tuesday, July 31, 2007
Sunday, July 29, 2007
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.
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.
Friday, July 27, 2007
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)
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)
Wednesday, July 25, 2007
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.
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.
Saturday, July 21, 2007
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.
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.
Tuesday, July 3, 2007
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.
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.
Monday, July 2, 2007
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).
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).
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