masterstrack.com

Got the opportunity to hit the track today.....felt great.

Went through my normal warm-up routine and then proceeded with the following:
4x70m sprints (4 minute rest)
2x15yds continuous standing broad
2x20yds single leg hops (L&R)

Absolutely gorgeous day in CO - was glad to take advantage of it.

Happy Training!

Also...on Friday, I made my way to gym for some power training.

All deadlifts All the time:

2x3 @ 295lbs
2x2 @ 275lbs

each set followed by 6 x 36" box jumps - 5 minute rest b/t superset.

Strength was a little down on this day - but was expected.

Again - it feels good to back in the mix.

Ready to set some goals for 2013 Indoor Season:

60m - 7.87s
60m H - 10.5s
200m - 25.7s
LJ - 5.48m (18ft)
TJ - 12.19m (40ft)

Just a few modest goals for the indoor season - I decided not to be more aggressive given the fact that I will be training "thru" the Indoor season with no "peak" training planned. All of my focus will be on getting to peak performance for the WMG in Torino.

Happy Training!

Hit the weight room today.....still All Deadlifts, All the Time.

3x3x295lbs
1x3x295lbs

w 4x6 - 39 inch plyo box jumps between deadlift sets.

Felt good today. Hopefully get to hit the track sometime this weekend.

Happy Training!

Heading down to the Air Force Academy this afternoon for the Blue and Silver Open. I will be running in 60m dash against the young bucks. My goal for the meet is to come in at 8.10s. Last year I ran 8.11s at this meet. Figured if I can do it again that would be awesome considering I am about 10lbs heavier than last year. Feels good to anticipate a meet again - I love track and field.

Happy Training Everybody!

Ace Bond

Good Luck Ace. Let us know how you do against those Young Bucks.

Well Dan, the young bucks left me in the dust. LOL. I came in at 8.23s which definitely signals the amount work I have ahead. My reaction time and form out of the blocks left a lot to be desired and definitely cost me that tenth of second. I should have expected that though since I have not been in the blocks since March 2012. I will be dusting off my blocks over the next 4 weeks to ensure that does not happen again.

Next up will be the All-Comers meet in Boulder on 1/5/2013. I will definitely hit 8.1s at that meet to get myself back on track.

Overall, it was fun to get that nervous energy out and confirm that I won't pull a hammy running at full speed (well almost full speed anyway - definitely think I guarded against the possibility last night).

Hopefully your training continues to go as planned.

Happy Training!

Just a quick update. I am now fully engaged in my comeback training. Fell off (and filled-up) a litte during the Christmas Holiday period.....Unfortunately I gained about 6 lbs in the process - checked in at 207lbs on Jan 2. Already down to 199lbs and have a focused plan to get to 187lbs by March 2013. I am leveraging a nifty little app called myfitnesspal.com to help track calories, exercise, etc. Figured it was time to get serious.

Current plan still includes general conditioning and strength training with sprint workouts sprinkled in 1-2x/week. I want to get my body right before kicking my sprint training into full gear. Doesn't make a whole lot of sense to me to motor 200lbs down the track. Would like to be at 190lbs before that hard work begins.

Finally, I have drastically trimmed down my Indoor competition expectations. I will now probably participate in only 2 indoor meets (Mid-America Regionals/U.S. Nationals). I will treat these meets as train-through events and will not have any competitive expectations. The main goal this year is to be ready for World Masters Games in Torino.

Hope everyone had a Great Holiday season and

Happy Training!

Competed @ MLK Invitational at the Air Force Academy today and did OK....motored my 195lb frame down the track for a hand-timed 7.78s - a new personal best for me. Benefited from running in the Open event. Had a couple of 20 yr-olds in the heat motoring down the track in the 6.6-6.8s range. Pulled me through nicely. First event of the day was the 400m - felt OK in the race but had absolutely no speed endurance (and I am 10lbs overweight and 20lbs from goal weight) - the result, a pedestrian 69s. My goal for the meet was 65s. My final race of the day was the 200m. Ran in the Open division again - but did not have the 2 speedsters from the 60m in the event. Still had some good talent to pull me around in a hand-timed 27.66s. My goal for the race was 27s - so not a bad result.

Feel really good about the race results given I was treating this meet as a training day. Can't wait to get this rest of this weight off. 12 pounds down so far. 8lbs to go for Nationals goal of 187. 18lbs to go for Worlds goal weight of 177.

I have added swimming to my training regimen......30-45 minutes of laps (varied strokes, distances).

Next up - Regionals at Air Force Academy on Feb 10.

Forgot to update that signature......

Nice work ace!

Good job Lose the weight you want to and you'll get the standards you plan for

Thanks for the words of encouragement BMo and Dan......

Had to update my signature again.....apparently the hand-timer was really, really trigger happy at my meet on Sunday. The official FAT times are now out and I ran 8.13 in the 60m.

Overall, still very happy with that time given where I am at in my training.

Goal is to drive that time back down to 7.9s at the Regional meet on 2/10. If not, I will have to add another indoor meet to the schedule in March.

Slowly but surely working my way back. Ran at the Mid-America Region meet at the Air Force Academy this weekend and felt pretty good about the results. Just awaiting the official release before posting my results. Tried the HJ this weekend - and boy it is much more complicated than I imagined.

Feeling good about the prospects of registering some decent performances in Landover, MD.

Got my swimming in today......Nice change of pace and really appreciate the low impact.

4x25m - warmup
Ladder - 25m, 50m, 75m, 75m, 50m, 25m
4x25m - cooldown