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.
Thursday, August 16, 2007
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.
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
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
Wednesday, August 8, 2007
Monday, August 6, 2007
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.
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.
Tuesday, July 31, 2007
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.
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.
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.
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