2nd Year College Short Sprinter Journal

[tb2010]

7.13.12

full warm-up
3xcircuit 1b
thurs weight room (only 2 sets each)
5xhillando hill sprints
stretch

notes:
-holding my breath felt crappy during the power outs because I was having some upper body curvature. I strauightened stuff out and it felt much better and hip rotation became more natural. technique is feeling better and better!
-meet on saturday. running the 400m for fun at the baystate games. ran 55 at the qualifiers, and i believe that i am in a bit of better shape and that I definitely have had some technique improvements so i'll look to see a time drop, hopefully! goals for the race are to not give up on the last 100, good relaxation and good posture
-have been taking ibuprofen in the morning and doing 15' warm epsom salt soak, 15' ice on my left ankle/heel since I stopped marking it in my workout

[tb2010]

7.13.12

pre-meet (functional warm-up, stretch & self-massage)

7.14.12

full warm-up
a couple blast outs
400m -> 56.25
15' ice l. ankle

bowling

notes:
-pretty disappointing time (it got slower?) but nonethless, not like it was unexpected as I've rarely run longer races, and my shape as far as endurance goes is horrendous as I can see from my hill runs. cardio isn't the issue, just muscularlly my legs lose it
-felt great coming down the back straight then really hit a wall at about 250, and really crawled for the last 100m

7.15.12

jog
stretch & self-massage

notes:
-right pec actually pretty sore from bowling night before

[tb2010]

7.16.12

full warm-up
2xstanding starts
8xhill runs (~100-150m, walk back rest)
3xcircuit #2

7/16 lift
stretch & self-massage

15' ice l. ankle

notes:
-acceleration and top speed are feeling more and more comfortable. my goal is to be very set with my technique going into the season since I think my switching around of cueing/mechanics so often has hampered my improvements the last couple years
-cueing right now is "flick the wrist" and "pop" to exit my stance, then "running away" as if somethings going to catch me, but making sure that my body is fully extended or as tall as possible while at top speed
-ability to lift for reps is still pretty horrendous, and going deep on the squats also really lightens up the weight I can put up (though I definitely hit parallel while normally squatting, the higher bar position and hammys to calves of the full squat knock down my the weight I use 50-100 lbs)
-some wheezing was occurrign near the end of my hill runs, I think I will be taking my inhaler before these runs as I assume some sort of allergies are makiong my asthma work up a bit

[tb2010]

7.17.12

(off)
stretch and self-massage

notes:
-some gluteal soreness

[tb2010]

7.18.12

some basketball
25' jog
full warm-up
1' jump rope
3' stationary bike
7/17 lift
stretch/self-massage

15' ice l. ankle

[tb2010]

7.19.12

full warm-up
9xhill runs (to technique deterioration)
3 pt starts and a fly
3xcircuit#2
stretch & self-massage

15' ice l. ankle

[tb2010]

7.20.12

full warm-up
7/19 lift
1xcircuit#2
30' jog
stretch/self-massage

15' ice l.ankle

7.21.12
full warm-up
some starts
3xsteep hill start
3xstair run (concentrate on "driving")
3x110 yd build up on grass
7/20 lift

7/22/12

(off)
stretch/self-massage

notes:
-significant hammy doms. almost surely a result of the romanian deadlifts (I haven't done those since last fall). It's funny, because I didn't even break 90 lbs and it made me massively sore. many kids on my team are throwing on well over 200 lbs and say they don't get sore from it at all, I can't tell if their hammy strength is just that much greater than mine, or if they are doing like what I was doing early in my lifting days (not getting a big enough stretch of the hammys while lowering the weight, so I was throwing on like 250 lbs)
-took some video and I would like to see my arm swing approach the midline a bit more at my start

[tb2010]

7.23.12

full warm-up
starts
2xcircuit #3

7/23 lift
5' jump rope
15' erg

stretch/self-massage
ice l.heel 15'

notes:
-arm swing approached midline much better. I'd still like to see my 2nd step be more of a push (as the higher heel recovery looks to be resulting from applying force less parallel to my body), but I really wanted to cue on arm swing and the wrist flick, and in a day I think it would be unwise to fix more than one thing or concentrate on more than 2. in my warm up power outs for the rest of this week I'll take tape and try to "push" on that second step better, though once I get in starting blocks, I believe the lower exit angle might just make the issue disappear on its own (body angle is at or slightly above 45* at toe off of this step, so if I am attempting to apply force mostly straight back, then when my body is at a lower angle, the force will be applied closer to parallel to my body)
-did some of the starts out to 30-40m and I realize I was trying too hard to stay down and was overstriding during that section of the race that is always so weak for me (15-30m), when I let myself come up more naturally I really could be "floating" by 30m and never felt tense or locked up
-upper glute doms next morning. I'm thinking as a result of "speed skates" that are in the circuit. hammys were still a bit sore by workout time

[tb2010]

7.24.12

full warm-up
starts
2xcircuit#3

15' stationary bike
7/24 lift

5xhill run (old farm cir. hill, ~100 yards)
stretch & self-massage

ice l. heel

notes:
-major upper glute soreness
-heel recovery was lower, drive phase extended a bit and hip rotation more natural in the starts. in the first couple steps I think my problems may have been caused by pushing out the back too hard and forcing the knees up/driving arms too hard (ironically)
-0-10m - scramble, 10-20m - drive, 20-30m - transition, 30-40m - start to float/upright accel, 40m+ - float and relax

[tb2010]

7.26.12

(off)
stretch

notes:
-still some gluteal soreness
-watched some video of myself and of more skilled sprinters and I think I actually should be seeing my knee get closer to my midline. my knees will tend to flail outwards, which im sure reduces power output, and makes me look stiff if I end up side stepping at all