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Mon Nov 28, 2011 10:05 pm

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

Training Day 47 -
Speed Day Warm-Up - same as Tempo with the following adds:
Carioca x30m (each direction)
Loose Skip x 30m - leg shakeout
A-skip for speed
Alternate Fast leg - 2 x 30m
3 additional warmup accelerations
Jog - 30m

Acceleration Phase Work:
5 x 10m (1 min recovery)
5 x 20m (1:30 min recovery)
5 x 30m (2 min recovery)

Weightlifting (Power B)
High Pulls (Snatch setup)
4x5 @ 80lbs

Snatch Squat
2x5 @ 80lbs
2x5 @ 70lbs

Straight Leg Deadlift
4x5 @ 155lbs

Training 48 -
Tempo Day Warmup
Total Body General Conditioning Circuit (2x12 exercises @ 30 sec)

Definitely not the best 2 days from a workout perspective.....really struggled to fight thru today's workout.

_________________
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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Fri Dec 02, 2011 9:38 pm

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

Training Day 50 -

Foam roller warmup

Strength Workout (A)
Leg Curls
2x10 @ 45lbs

Twist Lunge
3x5 @ 10lbs

Hyper-ups
2x10 @ 10lbs

Upright Row
2x10 @ 40lbs

Single Arm Pulldowns
2x10 @ 80lbs

Dips
2x10

Stdg Shoulder Press
2x10 @ 65lbs

Leg Extensions
2x10 @ 85lbs

Weighted Twisted Sit-ups
2x10 @ 10lbs

Hanging Leg Lifts
2x8

Windmills
1x10 @ 5lbs

Static Core exercises
Plank, Side Plank, Bridge, Superman
2x30 sec each

Training Day 52 -
Speed Day Warmup

Acceleration Phase Work
10x30m (2 minute recovery)

Plyos - 2x12 or 30sec

Line Hops
Buttkick Jumps
180s
Rocket Jumps
Speed Skaters
Wideouts
Squat Freeze Jumps (skipped)

Happy Training!

Plyos post sprint workout really challenged me today. Skipped the Squat Freeze Jumps as my body felt like it was definitely done for today. Sticking with that mantra "Stay Healthy". Fight another day.



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Sun Dec 04, 2011 8:32 pm

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

Day 54
Tempo Day Warmup

General Conditioning Circuit (Total Body):
All exercises @ 2 sets by 30sec or 10 reps minimum

Squat Jumps
Burpees
Skipping
Kettle Bell Squat and Swings
Tuck Jumps
Squat Thrusts
Treadmills
High Knees
Fast Feet on Box (skipped)
Jumping Jacks
Alternating Split Squats
Ricochets (skipped)

Feeling stronger in the jumping exercises - which is a very positive sign. Ended up with a slight tweak in my right quad/groin area from the previous workout. Trying to sprint in crowded indoor turf field has its hazards - believe the strain is a result of trying to decelerate to quickly. I need my own private indoor track (LOL!). Have decided to compete in the LJ and 60m only during this upcoming meet - Dec 9 @ Air Force Academy. The quad strain made this a very easy decision. Excited to participate in my first indoor meet 20 years.

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 Dec 11, 2011 6:57 pm

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

My first indoor meet in 20+ years was a blast. Although my performances did not go exactly as I had hoped, it was great to be immersed in competition with outstanding young athletes. My results were as follows:

5.36m (17ft 7in) - my meet goal was 18ft

8.11s - my meet goal was under 8s

Now to continue with training for my next meet (All Comers in Boulder, CO on 1/7/12)

It's great to now have a baseline from which I can measure my progress going forward. I will keep the same goals for the next meet, only this time I plan on meeting both of them. And BTW, starting block training is a must for any Masters sprinter that desires to run good times. I got a rude awakening to this reality as I was totally left behind when the gun sounded - and as all sprinters know.....there is no recovery from a bad start.

Hey at least I get to update my signature with new Masters personal best in LJ and 60m....LOL!

_________________
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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Tue Dec 13, 2011 2:36 pm

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

Yesterday's workout....

Tempo Day Warmup

Acceleration phase work
6x10m (30 second rest)
4x20m (45 sec rest)

Weightlifting Session (Bearpowered):
Over and Unders
1 set of 4

Elevated Pushups
3x10 (1 minute rest)

Deadlift/Plyo 36" box combo set
4x3 @ 275lbs
4x6 box jumps
(5 minute rest b/t sets)

Ab 45s
5x5 @ 5sec

Oblique 45s
5x5 @5sec

Felt really slow during the acceleration phase work. Heavy legs post competition I guess. I will be switching to early A.M. workouts a couple of days out of the week - to ensure that I get quality work in on the field turf at my gym. It's way too crowded in the afternoons to work freely. I hate A.M. workouts-but got to get it done.

Happy Training!



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Wed Dec 14, 2011 11:46 am

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

Second A.M. workout......and I still hate it.

Tempo Day Warmup

Acceleration Phase Work
10x20m (45 sec rest)

Weightlifting (Bearpowered)
Deadlift/Plyo combo
1x3 @ 275lbs
1x6 @ 36" box jumps

Did not complete remainder of the weightlifting work as my I could not move the bar on my attempt at a second set of DL/Plyo combo.......figured it was not worth straining and getting hurt. Will tackle it again in the tomorrow A.M. Trying to stay true to that goal of getting to the starting line healthy - and besides this is just a hobby, right?

Happy Training!



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Thu Dec 15, 2011 9:25 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 (Bearpowered):

Over and Unders
1 set of 4

Elevated Pushups
3x10 (1 minute rest)

Deadlift/Plyo 36" box combo set
1x3 @ 275lbs
3x3 @ 245lbs
4x6 box jumps
(5 minute rest b/t sets)

Ab 45s
5x5 @ 5sec

Oblique 45s
5x5 @5sec

I felt pretty decent during this morning's workout....will probably adopt the strategy of 1 speed work day, 1 weightlifting day, 1 rest or tempo day, and repeat as a go forward strategy - realize that at this age lifting on same day as speed work is a non-starter. Rest will be my friend.

Struggled with keeping good form in Deadlift at 275lbs, so I lowered the weight to ensure proper form and avoid needless injury. I will work on discovering my true 1 rep max sometime this weekend. Can't wait for this all to feel right again.

Happy Training!



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Thu Dec 15, 2011 6:19 pm

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Master Masters Athlete
User avatar
Joined: Sun Oct 15, 2006 6:03 am
Posts: 113
Location: In the sticks, Western PA

Ace - keep on keepin on. This week I have finally made some strides as I can now run with my 2nd best high school boy during our indoor track practices. Two weeks ago that kids was housing me. Feel the need for speed 8)

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BLL



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Fri Dec 16, 2011 1:43 pm

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

That's great to hear BLL! Keep up the good work. Not sure I will ever be able to beat high school track kids again - but it will be fun trying.

Recovery day - foam roller on the tired legs, whirlpool, and a little steam room.

Can we get faster with only recovery days? I would excel in that type of program. LOL!

Anyway a quick weight check-in - currently at 177 (Indoor Champ Goal - 172, Outdoor - 168)

Happy Training!



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Sat Dec 17, 2011 1:15 pm

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

Foam roller warm-up
Tempo Day warm-up

Acceleration phase work
5x20m (45 sec rest)
5x30m (1 min rest)

Felt pretty good today, but can't wait for warmer weather - so I can hit the track and get some longer sprint work in. I also desperately need to put in some technical work on my jumps, sigh. I guess the bottom line is to make the most of what you got. May hit 53 tomorrow in CO - if it does - I'm gonna find my favorite hill and put in some work.

Is it Spring yet?

Happy Training!



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Tue Dec 20, 2011 10:54 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 (Bearpowered):

Over and Unders
1 set of 4

Elevated Pushups
3x10 (1 minute rest)

Deadlift/Plyo 30" box combo set
4x3 @ 2555lbs
4x6 box jumps
(5 minute rest b/t sets)

Ab 45s
5x5 @ 7sec

Oblique 45s
5x5 @ 7sec

Did not get a chance to attack that hill this weekend. The demand for Christmas lights preempted my plans, LOL! At any rate, felt strong during today's workout - amazing what an unplanned rest day can do for the body - makes you wonder how much work we actually need and should be putting in.

We are about to enter the season of the "unexpected weight gain" due to the food temptations of the season - just a reminder to everyone to stay disciplined (actually this is more for me). I definitely want avoid my normal 5-10lb weight gain. Still at 177lbs right now, I will report out any damage on Jan 2nd.

Happy Holidays and Happy Training!



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Wed Dec 21, 2011 5:30 pm

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

Foam roller warm-up
Speed Day warm-up

Acceleration phase work
8x30m (2 min rest)

Had fun today......did a little work coming out of the blocks. Promised myself I will not get left in the blocks at the next race. We are expecting 10 inches of snow tonight - so I guess that hampers any thought of training outside, LOL! Purchased my airline ticket for Indy, now it's mission Stay Healthy!

Happy Training!



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Sat Dec 24, 2011 8:51 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 (Bearpowered):

Over and Unders
1 set of 4

Elevated Pushups
3x10 (1 minute rest)

Deadlift/Plyo 30" box combo set
4x3 @ 275lbs
4x6 box jumps
(5 minute rest b/t sets)

Ab 45s
5x5 @ 7sec

Oblique 45s
5x5 @ 7sec

Really struggling with grip strength once I get to 275lbs in the DL. Looks like I will need to break out the hand-grippers and do some dumbell farmer's walks to get that grip strength back up. In the meantime, I will continue to work the DL at 255-270. Still amazed at the body's "use it or lose it" efficiency. Reality of the aging body is brutal. I will get that grip strength back come hell or high water!

Merry Christmas!
Happy Holidays!
Happy Training!



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Sat Dec 24, 2011 2:18 pm

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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
8 x10m - out of blocks (30 second rest)
8 x20m - standing start (1 min rest)

A little sluggish today after yesterday's strength session. Felt good to power thru it though. Looking forward to rest day tomorrow. Please tell me that putting in all this work will indeed payoff.....

Merry Christmas!
Happy Holidays!
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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Mon Dec 26, 2011 4:37 pm

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

Weightlifting Session:

Elevated Pushups
3x10 (1 minute rest)

Deadlift/Plyo 33" box combo set
2x3 @ 255lbs
2z3 @ 265lbs
4x6 box jumps
(5 minute rest b/t sets)

Farmer's walk
3x20 ft w/ 75lb dumbells

Ab 45s
5x5 @ 7sec

Oblique 45s
5x5 @ 7sec



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