110731

Played a little volleyball. I kept my level of intensity very low. I had no pain in my hurt leg. My hamstrings are still a bit sore.

110729

Noon -
Bike x 15 minutes
Core = crunches, push ups, reverse crunches, med ball crunch, superman, side plank, and v-sit x 3 circuits. Plus 3 sets of 8 TRX row and 3 sets of 2 pull ups.
Lateral steps and easy jog to test adductor. No pain.
Stretch

110728

Noon -
Bike x 15 minutes
Step ups 3 x 8, knee extension 35# 3 x 8, leg curl 30# 3 x 8, hip flexion 70# 3 x 8, hip extension 100# 3 x 8
Stretch

110727

Noon -
Bike x 15 minutes
Core = crunches, push ups, reverse crunches, med ball crunch, superman, side plank, and v-sit x 3 circuits. Plus 3 sets of 10 TRX row.

110726

Noon -
Bike x 15 minutes
Free motion bench 50 x 50, pull down 80 x 50, shoulder 30 x 50
Stretch

110725

I am extremely sore from the weekend. I took an Epsom salt bath for the soreness and I've been using Voltarin. I don't think I'll be running for a while.

110724

I slept better last night, but I'm pretty sore. I got Gold in the 200 (28.04), the bad news is I strained my left adductor with 50 to go. Somehow I held on to win. I was very fortunate.

110723

Well its here, the Senior State meet. I guess I'm ready. I have done the work. The field looks challenging in all my races and I must admit to a bit of nerves. I did not sleep good at all last night.

I got another silver in the 400 (61.94) behind W. Yelverton, I think the gap between us narrowed a bit. Once the results are posted I'll check.

PM -
In the 100 (13.35) I finished second behind Yelverton again.

110721

AM -
Core = crunches, push ups, reverse crunches, med ball crunch, superman, side plank, and v-sit
Stretch

110720

AM -
Core = crunches, push ups, reverse crunches, med ball crunch, superman, side plank, and v-sit
Stretch

110719

AM -
Core = crunches, push ups, reverse crunches, med ball crunch, superman, side plank, and v-sit
Stretch

PM -
Warm up = leg swings and active rom
Marina (2 miler) - Details
Leg swings and active rom
Marina (Drills) - Details
Stretch

110717

Noon -
Warm up = leg swings, 400m, and drills
Track Workout (KHS) - Details
800m of fast straights and jog turns
50m x 2 and 100m x 1 with spikes
Cool down = 2 laps around football field barefoot and stretch

Core = crunches, push ups, reverse crunches, med ball crunch, superman, side plank, and v-sit

110716

I still haven't run since Wednesday. I have done lots of foam roll and stretching, but I still woke up sore and stiff this morning.

I've been reading about Willie Gault's achievements as a masters sprinter and wondering how I could get a little better. Is it possible for me to run sub-11, probably not. A sub-13 would put me in out front in most of the races I get in.

110715

I'm feeling some better, still sore but more mobile. I'm still not running or lifting today. I may do some core this evening and will definitely do the foam roll and stretch. My diet continues and I'm having success.

PM -
Foam roll and stretch

110714

AM -
Foam roll and stretch
I am at the point where I'm too sore to progress much more in practice. I think I need to heal and taper prior to my next meet which is 9 days away. I've also been trying to clean up my diet for the race. Lowering my carbs for a few days.

PM -
Stretch and foam roll
My hips are sore and tight.

110713

PM -
Warm up = leg swings, 800m, active rom, and drills
Track Workout (ORHS) - Details
50m x 3, 80m x 3, 100m x 2

110712

Noon -
Warm up = MYRTL
Core = TRX row x 15, plank 30s, back extension x 15, skierg x 1 minute, and Swiss ball and x 15
Power = squat jumps 65, 85 {4 sets of 6}, jammer 70 {3 sets of 6}, push press 65, 85 {4 sets of 6}
Strength = 3 way hip 85 - 115 {2 sets of 10-12}, dead lifts 90, 110, 130, 150 {3 sets of 6}
Core = repeat of above

110711

AM -
Warm up = leg swings (I need to do a little more)
Beaver Ridge Road Run (2 mile) - Details
I felt pretty good.

8 PM -
Warm up = leg swings and 400m
Track Workout (KHS) - Details
3 laps of run straights and walk turns
400m x 2 at 1:25

110710

AM -
Warm up = leg swings
Sevierville - Details

110707

Noon -
Core = plank 30s x 2, Swiss ball x 30, back extension x 10, and MYRTL
Power = 35 {3 sets of 10}
Strength = squats 135, 155, 175 {3 sets of 6}
Chest press 60, 80, 100, 130 {4 sets of 12, 10, 8, 6}
Stretch

110706

6 PM -
Warm up = leg swings and lunge matrix + 1200m
Track Workout (ORHS) - Details
3 set of 5 100m - set 1: 17 x 3, 16 x 2
set 2: 16 x 4, 15 x 1
set 3: 15 x 4, 16 x 1
Cool down = walk and jog 1200m, stretch
Foam roll

110705

AM -
10 minutes foam roll, core, and stretch

Noon -
Core = TRX row 30, hanging knee lifts {3 sets of 8}, and planks {3 sets of 30 seconds}
Power = squat jumps 45, 65, 85, 105 {4 sets of 10], high pull 115 {3 sets of 5}
Strength = steps 20 {3 sets of 10}, leg curl 30 {3 sets of 5, 6, 7}
MYRTL

110704

AM -
Warm up = leg swings
Knox SportsPlex - Details

110703

Fireball 5k (with Kristen) - Details

110702

AM -
Warm up = leg swings and drills
Marina Run - Details
Stretch

110701

1 PM
Warm up = Leg swings, active stretch, and drills
Track Workout (ORHS) - Details
5 x 200 {35, 34, 33, 34, 33}
Stretch