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Tue Jan 24, 2012 6:48 pm

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Master Masters Athlete
Joined: Thu Aug 18, 2011 4:50 pm
Posts: 96
Location: Colorado

Foam roller warm-up

Over and Unders-
1 set of 4

Weightlifting Session
1x2 @ 300lbs
1x3 @ 285lbs
1x2 @ 285lbs (failed)
1x3 @ 270lbs (failed)
(5 minute rest b/t sets)

Elevated Pushups-
3x10 (1 minute rest)

Ab 45's
5x5 @ 10 sec

Oblique 45's
5x5 @ 10sec

Happy Training!



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Sat Jan 28, 2012 1:59 pm

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Master Masters Athlete
Joined: Thu Aug 18, 2011 4:50 pm
Posts: 96
Location: Colorado

Tempo Day Warmup

Spinning Cycle Sprint Series:
5 x 1 min sprints
3 minute rest b/t sets

Foot continues to heal, still unable to apply maximum force to the ground during a sprint - so therefore I will be on the spinning cycle for at least the next week. Frustrating, but I will remain patient. Looks like I may only be able to participate in sprinting events during the Colorado Masters Regional Championships.....and I am OK with this if that is what my foot allows.

Happy Training!

_________________
All-time personal bests
TJ - 15.57m
LJ - 6.52m

Masters (M40) personal bests
TJ - 11.97m
LJ - 5.36m
HJ - 1.50m
60m - 7.97s
60m H - 10.98s
200m - 26.70s



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Wed Feb 01, 2012 7:45 am

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Master Masters Athlete
Joined: Thu Aug 18, 2011 4:50 pm
Posts: 96
Location: Colorado

Foam roller warm-up

Weightlifting Session
Deadlift (followed by 30" box jumps x 6 reps after each set)
2x2 @ 295lbs
2x1 @ 295lbs
1x3 @ 275lbs
(5 minute rest b/t completed sets)

Elevated Pushups-
3x10 (1 minute rest)

Fireman's Carry (for grip strength)
3x75lbs dumbbells
(1 min rest b/t sets)

Ab 45's
5x5 @ 10 sec

Oblique 45's
5x5 @ 10sec

Happy Training!

Foot felt during box jumps....things are looking up. Will attempt sprint workout on Friday.



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Wed Feb 08, 2012 12:09 pm

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Master Masters Athlete
Joined: Thu Aug 18, 2011 4:50 pm
Posts: 96
Location: Colorado

Foam roller
Tempo Day Warmup

Acceleration phase work:
4-pt stand starts
3x20m (75 sec rest)
3x30m (135 sec rest)

Finally able to sprint again. Felt rusty, but glad I can apply full force at ground contact. Gonna take it slow in building back up to jumps. Looks like I will need to do a little work in loosening up my plantar fascia over the next month or so - definitely a contributing factor in my upper arch strain. CO Assoc/Mid-America Region meet is on Sunday....looks like it will be a sprint only affair for me. Leaning towards the the 60/200 double. MUST RESIST MY URGE TO JUMP! LOL! Posting that here as a reminder to self.

Happy Training!



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Fri Feb 10, 2012 1:02 pm

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Master Masters Athlete
Joined: Thu Aug 18, 2011 4:50 pm
Posts: 96
Location: Colorado

Foam roller warm-up

Weightlifting Session
Deadlift (followed by 34" box jumps x 6 reps after each set)
3x3 @ 275lbs
1x2 @ 275lbs
(5 minute rest b/t completed sets)

Decline Pushups-
3x10 (1 minute rest)

Fireman's Carry (for grip strength)
3x80lbs dumbbells
(2 min rest b/t sets)

Ab 45's
4x4 @ 10 sec

Oblique 45's
4x4 @ 10sec


I felt pretty decent today in the strength department. I am still experiencing some residual pain in my feet - hoping this will all clear up over the next month. My better half mentioned the word "arthritis" today and I truly hope that is not the case. I will be bummed if in fact this is a chronic situation and not just normal injury pathology. Will be monitoring closely.

Almost forgot to mention, on a positive note - I was back up to 34 inch box jumps.

Happy Training!



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Sat Feb 11, 2012 9:51 pm

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Master Masters Athlete
Joined: Thu Aug 18, 2011 4:50 pm
Posts: 96
Location: Colorado

Tempo Day Warm Up -
400m Skip
Hamstring stretch
In-place spiderman x 10 each leg
Loose skip arms clap front/cross back
Lying Figure Four
Scoops x 30m
Skip - cross arms/clap back
Spiderman on the move x 10 each leg
Acceleration 30m @ 60%
Bi-directional Carioca x 30m
A March 2 x 15m
Acceleration 30m @ 60%
Backwards run 1 x 30m

6 x 30m (easy strides)

A nice easy workout day to get shakeout the legs in preparation for tomorrow's CO Regional Championship Meet

My plantar fasciitis/foot strain will limit my participation to the 60/200 combo. It will be interesting to see if my 'forced' rest produces improved times or a setback. I will post my results tomorrow.

And by the way, man does plantar fascitiis hurt like hell. LOL!

Happy Training!



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Sun Feb 12, 2012 9:01 pm

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Master Masters Athlete
Joined: Thu Aug 18, 2011 4:50 pm
Posts: 96
Location: Colorado

Well the results are in.....

60m - 7.97s
200m - 26.70s

Finally broke 8 secs in the 60m - very excited with this result. I stumbled out of the blocks but held on to recover nicely. I can definitely see myself going sub 7.8 next year. Not bad in 200m as well. Got out nicely in the deuce but had no speed endurance work under my belt to hold form in the last 30m - came in sloppy.

Now on to get this jumping back on track.

Happy Training!

_________________
All-time personal bests
TJ - 15.57m
LJ - 6.52m

Masters (M40) personal bests
TJ - 11.97m
LJ - 5.36m
HJ - 1.50m
60m - 7.97s
60m H - 10.98s
200m - 26.70s



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Sun Feb 12, 2012 9:33 pm

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Master Masters Athlete
User avatar
Joined: Mon May 14, 2007 10:03 pm
Posts: 317
Location: Eugene, Oregon

Nice work Ace! Keep it going, stay healthy.

_________________
M45 PRs: 100: 12.04, 400: 54.83, 800: 2:23.5, 5K: 19:27



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Mon Feb 13, 2012 8:22 pm

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Master Masters Athlete
Joined: Thu Aug 18, 2011 4:50 pm
Posts: 96
Location: Colorado

BMo wrote:
Nice work Ace! Keep it going, stay healthy.


Thanks BMo. It's been a very humbling experience, but it feels good to be on the track again.

I look at this way....at least I will get a few years of performance increases before the natural decline begins. LOL! Something to be said for starting from the bottom.



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Wed Feb 15, 2012 2:22 pm

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Master Masters Athlete
Joined: Thu Aug 18, 2011 4:50 pm
Posts: 96
Location: Colorado

Foam roller warm-up

Over and Unders-
1 set of 4

Weightlifting Session w/36 inch box jumps between sets
1x1 @ 300lbs
1x2 @ 290lbs
2x3 @ 285lbs
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

Can't wait for Spring.....ready to hit the track and grass infield. Will work on some hurdle technique on Friday - should be interesting.

Happy Training!



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Sun Feb 19, 2012 11:08 am

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Master Masters Athlete
Joined: Thu Aug 18, 2011 4:50 pm
Posts: 96
Location: Colorado

On Friday:

Foam roller warm-up

Weightlifting Session w/36 inch Box Jumps
2x3 @ 285lbs
1x2 @ 285lbs
3x6 - Box Jumps
(5 minute rest b/t sets)

Elevated Pushups-
3x10 (1 minute rest)

Went to the gym on Friday night expecting to get in my first hurdle workout of the year - as they say - the best laid plans.....had to settle for a weightlifting session instead. The field turf area was much too crowded to set up hurdles.

On Sunday:

Well, finally got my first hurdle workout of the year in - it was quite the interesting experience. I had only attempted the hurdles once in high school and obviously since I only did it once - I was not very good. So in today's session, it took me about 5 attempts before I had the courage to actually "jump" over the hurdle. It's very interesting to fight the body's natural instinct to "go around" a barrier rather than "over it". I literally had to psych myself up to get over it. I made approx 6 successful runs over the single barrier and decided it was time to move to 2 barriers. Well, of course that set me back again. But this time it only took me 2 attempts to go over 2 barriers successfully. I made approx 3 successful runs over the 2 barriers and then got real brave and set up 3 barriers. By this time I had successfully mastered the "psych-up" method and therefore cleared the 3 barriers on the first attempt. I made 2 successful runs over the 3 barriers and with that decided it was time to call it the day.

Obviously my form over the hurdles left alot to be desired - but I was happy with the fact that I had successfully negotiated 3 barriers and hey, I've got a whole lifetime to perfect technique.

My official Sunday results looked like this:

Tempo Day Warmup

5x15yds (1 barrier) - Fail
6x15yds (1 barrier) - Success
2x25yds (2 barriers) - Fail
3x25yds (2 barriers) - Success
2x35yds (3 barriers) - Success

3x30m @90% sprints

Cool Down

Happy Training!



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Thu Feb 23, 2012 8:36 am

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Master Masters Athlete
Joined: Thu Aug 18, 2011 4:50 pm
Posts: 96
Location: Colorado

Tempo Day Warmup

Acceleration phase work:
4-pt stand starts
6x20m (2 minute rest)

Short workout this A.M. - had to get to work this morning for a meeting. ahhh....wish I had a sponsor so I could workout full-time. LOL!

I will hit the hurdles again this weekend.

Happy Training!



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Fri Feb 24, 2012 11:53 pm

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Master Masters Athlete
User avatar
Joined: Mon May 14, 2007 10:03 pm
Posts: 317
Location: Eugene, Oregon

Go Ace!!

_________________
M45 PRs: 100: 12.04, 400: 54.83, 800: 2:23.5, 5K: 19:27



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Sat Feb 25, 2012 3:13 pm

Offline
Master Masters Athlete
Joined: Thu Aug 18, 2011 4:50 pm
Posts: 96
Location: Colorado

Foam Roller Warm-up

Tempo Day Warm-up

3x25yds (2 barriers)
3x35yds (3 barriers)

2x20m @90% sprints

Cool Down

A good day on the field turf. Felt much more confident going over the barriers today. My form still leaves alot to be desired. I plan on spending some time with the hurdles coach at the local high school this spring. In the meantime, I will continue to build the confidence to consistently attack the barriers.

Happy Training!



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Sat Feb 25, 2012 3:15 pm

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Master Masters Athlete
Joined: Thu Aug 18, 2011 4:50 pm
Posts: 96
Location: Colorado

BMo wrote:
Go Ace!!


Thanks for the encouragement BMo. Starting to have fun with this adventure. Now, if I can just get totally healthy. : )



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