masterstrack.com

Staying healthy/avoiding injury is the #1 priority and challenge in masters sports in my opinion. Just remember to take things slowly and stop early when you feel a "tweak"

Foam roller warm-up

Over and Unders-
1 set of 4

Weightlifting Session (Deadlift w/36in Box Jumps)
1x3 @ 295lbs
3x2 @ 295lbs
4x6 Box Jumps
(5 minute rest b/t sets)

Decline Pushups-
3x10 (1 minute rest)

Ab 45's
5x5 @ 10 sec

Oblique 45's
5x5 @ 10sec

Happy Training!

Great words of advice.....I definitely have to improve my "listening" skills.

Learning the hard way right now.

At Copper Mountain this weekend taking some snowboard lessons......now that is a workout. I'm totally exhausted. Back at it tomorrow. Kind of nice to do something different.

Happy Training!`

Foam Roller Warm-up

Tempo Day Warm-up

4x35yds (3 barriers)
3x30m @90% sprints


Another fun day of hurdle work.....I think I'm going to like this event. Definitely need to start watching some hurdle race videos to gain insight into the technique to "step over" the hurdle. I feel pretty good about my progress and now knowing that I will not embarrass myself at Nationals - will definitely come in last place in M40 race - but should be respectable.

Set for another weekend on the slopes after a weight training tomorrow. And then its all "shakeout" work until Bloomington.

Mission accomplished......

What an outstanding experience! Had a great time at the 2012 US Indoor Masters Championship - an amazing group of athletes.

My final results were as follows:
60m Hurdles - 11.48s (it was pretty comical to watch)
LJ - 5.20m
TJ - 11.97m (new personal best and a Gold medal to boot)

Also ran a decent leg on the 4x200 (Silver medal for that one)

And surprised myself in the 4x400 with a sub-60 leg even though I have not run farther than 30m all Winter. (Silver medal for that one too)

I think I am hooked now. It's just a matter if my body will hold up. Aggravated my plantar factitious in the TJ this weekend - entire right heel is swollen. I will take a week off to let the body recover from the event and then I plan on taking a month off from jumping/running activities. I will getting the spinning cycle and lift weights in the meantime. Gonna be smart and let my feet heel entirely.

If all goes according to plan, my new goals for the Outdoor Season will be as follows:
LJ - 5.5m
TJ - 12.70m
100m - sub 12.5s
110H - just learn proper technique for this year
200m - avoid it if possible, if not sub-26
400m - will be glad if I never see it again

Happy Training!

Nice work Ace! Glad you had fun.

I'm back and training again. Getting ready for the 2013 Indoor season and the defense of my TJ title. Unfortunately, I did not compete this past Summer and let my training fall off as well. I now have 20lbs to lose again before March 2013. One day at a time.

Goal for this year is to compete at the WMA Torino and make it to the Finals in M40 TJ.

Regards
Ace Bond

Good to see you back. What are you doing to lose the weight? Any special diet or just watching what you eat? Following your thread, got me going and trying to make a comeback myself. Thanks, Dan

Hello Dan,
Thanks. It's good to be back. I am not doing anything special at the moment. I am going to see how much weight I can lose simply via my regular training. I am going to make the effort to cut alcohol from the diet and increase my water intake to a minimum of 1/2 ounce/lb a day. Almost forgot, trying to make the conscious decision to cut down on "snacks" as well. If I am not seeing the results I expect by end of November, I will re-evaluate my diet plan.

How's your comeback coming along?

Ace Bond

My journey back into shape continues.......

It looks like the weight loss will be somewhat more challenging than I anticipated. Not in a position to make any drastic moves yet - still plan on giving it a few months to see what comes off naturally with training.

I am still on track to compete in the 60m dash and possibly the 300m dash at the upcoming Air Force Academy Open in December.

Feels great to be back in the game.

Ace Bond

Are you going to start recording your workouts again? Maybe a look at them and recording what you eat will help you get a grasp of what you need to do. I know when I log what I eat, I can lose weight.. lately I haven't be just eating and gaining and don't know why. Need to record everything so you know what works.

Looks like we will meet pretty soon - AFA meets are on my schedule. Mike

Great points Dan. I will probably start logging my workouts again once the New Year rolls around. Stepped on the scale today and was down 4 lbs after about 6 weeks of getting back into the flow - some progress....but the road will be hard given the starting point.

I hate the thought of recording what I eat - just not that disciplined. LOL! But if I am not down to 190 by the end of December - I will have to give this some serious thought. Currently at 199 lbs - btw.

Great to see everyone putting in work and getting ready for the 2013 Indoor Season.

Stay Healthy!

Look forward to it Mike.