TODAY'S WORKOUT
800m jog
Warm-up
Dynamic mobility
Step ups 3x8@125lb's
Hip thrusts 3x8@269lb's
Glue ham raises 3x8
Reverse hypers 3x12
Shoulder press 3x8@45lb's
Bent over rows 3x8@60lb's
Back extensions 3x8@45lb's
Decline leg raises 3x10
Seated twists 3x10@33lb's

No comment...

Today's workout
800m jog
Warm-up
Dynamic mobility
Flying 25m x4 (2.82s, 2.83s, 2.84s, 2.89s)
Speed bounds 3x20m
Squat jerks 3x3@175lbs
+5 depth jumps
Static stretching
10 minute bike ride

Today was a day focused on recovery, I am trying to get back to what I would proclaim as "normal". Even though I have been getting ample sleep recently I am trying to maximize it for the time being. I have noticed the muscles in my legs twitching for the last three days or so which I tend to get when I'm fatigued. I slept nine hours last night (10-7) and then had a half hour nap this afternoon and will be trying to get 9+ hours again tonight. Also I have been icing my sore left knee as much as possible which seems to be working and working on general mobility.

TODAY'S WORKOUT

10 minute bike ride
Rolling
30 minutes static stretching
Visualization

I feel like I should be handle the workload right now, it's very light compared to what I am used to but for some reason I feel like there is a compound effect against my nervous system that continual drains me. Maybe I'm not sleeping enough... Tonight I'm going to try to be in bed by 10:00pm at the latest so I'll be in line for about 9 hours.

TODAY'S WORKOUT
Morning--
10 minute jog
Warm-up
Dynamic mobility
SL leg press 1x8@180lb's, 2x8@225lb's
Leg curls 2x8@113lb's, 1x8@118lb's
Glute-ham raises 3x8@5lb's
Incline dumbbell press 3x5@65lb's
Pull-ups 3x5
Hanging leg raises (shin to bar) 3x10
Oblique crunches 3x10@65lb's
Leg raises 1x10
Side plank raises 1x10
Side plank hold 1x10
Static stretching

Evening
10 minute bike ride
40 minutes rolling
Static stretching

I had to do my workout in the morning today, I felt alright but it was hard to tell without electric timing. I have learned that how I feel is not indicative of how fast I run as I have felt "good" the last couple of practices but they have been slow as molasses. I also tested my vertical today which was... embarrassing but at least it's data. All data is good for something. It shows that I'm physically drained in all aspects and that I'm in no respects at my best.

TODAY'S WORKOUT
800m jog
Warm-up
Dynamic mobility
Flying 25m x4
Speed bounding 3x20m
Vertical jump x5 (30.8inch)
Squat jerk 3x3@175lb's
+depth jumps x5
3 minute bike ride
Static stretching

Today was a rest day, I felt pretty flat. All I did was stretch and ride the bike for ten minutes or so. I feel like each day I feel more and more as my flying 25m times would suggest. I guess they can't keep falling indefinably but it has been a long time since I have felt "good" at practice. I feel like my diet is the best it's been in a long time, and I'm sleeping well it's just something about sprinting 3 times a week which seems to make me destined to fail.

TODAY'S WORKOUT
10 minute bike ride
Static stretching
Rolling

Slower again. Perfect. Each day gets worse and I'm already way off my pb. The really frustrating part is I have been feeling really good before each practice but when it comes time to run...

TODAY'S WORKOUT
600m jog
Warm-up
Dynamic mobility
Flying 25m x4 (2.84s, 2.86s, 2.82s, 2.84s)
Bounding 3x20m (x, 3.02s, 2.99s)
Squat jerks 3x3@177lb's
+depth jumps x5
Static stretching

I felt a little tired during my first workout today since I came straight from class and although I was more or less just going through the motions it was a low impact day and not too strenuous anyway. I worked mostly on hip mobility and visualization today.

TODAY'S WORKOUT
800m jog
Warm-up
Dynamic mobility
Step ups 3x8@125lb's
Hip thrusts 3x8@269lb's
Glue ham raises 3x8
Reverse hypers 3x12
Shoulder press 3x8@45lb's
Bent over rows 3x8@60lb's
Back extensions 3x8@50lb's
Decline leg raises 3x10
Seated twists 3x10@33lb's
Static stretching

10 minute bike ride
15 minutes walking visualization
3x30s arm swings
Rolling
15 minutes pool mobility

Another extremely frustrating day, still running significantly slower than I did when I was 18... or 19. I haven't broke 2.80s yet for a flying 25m where as another years I ran under 2.80s consistently. Maybe it's because my body isn't used to such a weekly volume of running. I guess the  next couple of practices will paint a clearer picture.

TODAY'S WORKOUT
600m jog
Dynamic mobility
Warm-up
Flying 25m x4 (2.83s, 2.80s, 2.80s, 2.82s)
Bounds 3x20m
Squat jerks 3x3@175lb's
+depth jumps x5 (24inch box)
Static stretching

I felt pretty good while at the gym, it was pretty much a rest day but just the same it was nice to see that my knee wasn't too much of a bother. After I'm finished classes tonight (8:3pm blah) I'm going to spend the rest of the night icing/ultrasounding (is this a verb?). Tomorrow I'm hoping to be feeling 100% so I can cut down my flying 25m time, I've only ran with the gates once so far but it was 0.07s off of what I ran last year on a day I felt pretty flat so hopefully if I can feel "good" I'll be able to beat that.

TODAY'S WORKOUT
10 minute bike ride
20 minutes hurdle mobility
Static stretching
Rolling

I used to hate working out in the mornings but I must admit that I have started to grow kind of partial towards it. I find that once I get moving in the morning I feel better for the rest of the day. My knee didn't really hurt at all today which is probably indicative of how much I iced yesterday. I didn't do anything too strenuous, just some general strength. Tomorrow is a recovery day.
   I did a couple of strides during my warm-up and they felt pretty slow, like my nervous system was fatigued. Hopefully I bounce back on Tuesday--I expect I will with two light days in a row

TODAY'S WORKOUT
15 minute bike ride
Warm-up
Dynamic mobility
SL leg press 3x8@180lb's
Glute-ham raises 3x8@5lb's
Leg curls 3x8@125lb's
Hanging leg-raises 3x10
Decline twisting leg-raises 3x10
Incline dumbbell press 3x5@60lb's
Pull-ups 3x5
Leg raises 1x10
Side plank raises 1x10
Side plank hold x35s
Static stretching
15 minutes pool mobility

I felt pretty lethargic today and the facility was really humid which seemed to drain my energy. Unfortunately my knee was also quite sore--it didn't bother me too much while running but bounding and depth jumps were a bit of a hassle. Tomorrow I'm going to do some light general strength circuits and mobility as well as icing the knee and trying to rehab it as best as possible to keep it from flaring up again. Monday is a recovery day anyway so I should have a while to recover.

TODAY'S WORKOUT
600m jog
Warm-up
Dynamic mobility
Flying 25m x4
Speed bounding 3x20m
3 step light hops x5
Squat Jerks 3x3@175lb's
+depth jumps x5
Light bike ride
Static stretching

Took today as I day to heal a few lingering issues, my knee was sore today so I spent an extended period of time icing but I should be fine by tomorrow.

TODAY'S WOKROUT
600m jog
Oblique crunches 3x10@65lb's
Standing twists 3x10@25lb's
Leg raises 1x10
Side plank holds 1x35s
Side plank raises 1x10
Static stretching rolling

Today was so so... The flying 25m's didn't go great, I think that it might have because I did them for the first time on Tuesday. I usually feel better on Saturday's so hopefully after a down day tomorrow I'll come back with a pb or at least something close to it. I also did some bounding and squat jerks, both were new additions so it was more about getting into the routine today and now I can start building off of it.

TODAY'S WORKOUT
600m jog
Dynamic mobility
Warm-up
Flying 25m x4 (2.81s, 2.82s, 2.83s, 2.81s) (8.90m/s)
Speed bounds 3x20m (3.52s, 3.25s, 3.09s)
Squat jerk 2x3@165lb's, 1x3@177lb's
+Depth jumps x5

Today was a chance to recover from the last couple days, I actually feel really good right now. I must admit my sleep schedule has been a little sporadic as of late because I have been staying up to watch the post season (Go Cardinals!) But I have been trying to make up the sleep during the day. It's funny, it feels like the less sleep I get the better I feel at practice. But I got eight hours tonight and I'll probably get 8.5-9 tonight and then be ready to go tomorrow, hopefully timing some flying 25m's.
   I thought that my knee might be a little sore today after running/depth jumps yesterday but it actually feels great. I'm starting to feel better about myself and gaining more confidence. At first my confidence was pretty much shattered because I was emitting heavy weights (which I felt comfortable doing and was good at) and did more rate of force development and speed work which I'm terrible at. But I've said it before and I'll say it again, I'm not trying to be the next Usain Bolt, I just need to keep beating my own pb's and the distances will come.

TODAY'S WORKOUT
10 minute bike ride
Abdominal pull-down's 3x10@180lb's
Hanging leg raises 3x10
Twisting decline leg raises 3x10
Rolling
Static stretching
20 minutes of pool mobility

I actually felt pretty good today, it was my first time doing flying 25m's and I felt like each one got better. I could feel my knee a little bit at first but it seemed to get better throughout the workout. I'm looking forward to working on top speed for the next for weeks and then hopefully moving to some more specific work.

TODAY'S WORKOUT
600m jog
Warm-up
Dynamic mobility
Flying 25m x4
Hang-snatch 5x3@135lb's FAST
Depth jumps 2x10 (mean 0.1705)
Light bike ride
Cool down

I felt a little tired today, I was pretty busy but I'm going to get a rare opportunity to sleep in tomorrow morning which I'm looking forward to. My knee seems to be pretty much back to normal, it still hurts a little while hopping on one foot but besides that it seems to be fine. Tomorrow I'll be starting top speed work.

TODAY'S WORKOUT
800m jog
Warm-up
Dynamic mobility
Ankle hop series x3
Step ups 3x8@125lb's
Hip thrusts 3x8@269lb's
Reverse hypers 3x12
Glute-ham raises 3x8
Incline dumbbell press 3x8@55lb's
Bent over rows 3x8@60lb's
Pull-ups 3x5
Med-ball twists 3x10@8lb's (Each side)
Leg raises 1x10
Side plank raises 1x10
Side plank hold 1x10
Static stretching

Today was a pretty light day, I just wanted to keep my hips nice and loose since they felt like they tighten up a little after last night's workout. I feel pretty good, the knee wasn't an issue at all today.

TODAY'S WORKOUT
1 mile jog
Warm-up
Hurdle mobility
Seated twists 3x10@33lb's
Abdominal pull-downs 3x10@180lb's
Decline leg raises 3x10
Standing twists 3x10@25lb's
Leg raises 1x10
Side plank raises 1x10
Side plank hold@35s
Static stretching
20 minute pool mobility

I felt better today than I have in a long time, even though I only had about seven hours of sleep. Mentally I was focused and physically I felt energetic and bouncy. Since my diet is so high in fiber (100g+) some days I tried cutting it down by about 20% and moving a lot of the heavier foods I eat to the evening which I think helped a lot. I set a 30m pb at 4.26s, still not blisteringly fast but better than it has been.

TODAY'S WORKOUT
600m jog
Dynamic mobility
Warm-up
6x30m Accelerations (4.33s, x, 4.26s, 4.35s, 4.35s, 4.37s)
Hang snatch 5x3@135lb's

My knee was just as sore today as it was yesterday so I took today off except for some light stretching. It's really frustrating because I feel good overall except for that one part of my body. I'm taking today as an opportunity to ice/ ultrasound to hopefully get it back to near 100% for tomorrow. Even though it hurts to walk I don't think sprinting will hurt anymore than walking.

Today was frustrating, I felt really good energy-wise but my knee wasn't going to let me do anything... I tried to warm up but I couldn't even do strides, I don't know how long this is going to take to heal--it might be good by the weekend or it might be a whole week... It seems like there is always something wrong, I can't remember that last time I felt "good".

TODAY'S WORKOUT
6 minute bike ride
Warm-up
Glute-ham raises 3x8
Reverse hypers 3x12
Hanging leg raises 2x10
Twisting decline leg raises 2x10
Incline dumbbell press 3x5@60lb's
Static stretching
20 minute bike

Today was pretty much a recovery day, my knee was pretty sore and I had trouble icing. I kind of feel like it may be better by the morning however.
My blood sugar was off all day, I'm going to try to be more diligent from now on trying to match the foods I'm eating to their effects on my body.

TODAY'S WORKOUT
10 minute bike ride
Light stretching
Pool mobility
Ultrasound
Ice
.

I felt good today but the numbers don't show it. I'm still not running anywhere close to what I was a couple of weeks ago... Even on the days like today where I feel good I'm having trouble even breaking 4.40s for a 30m...
My knee started to hurt when I tried to start depth jumps and I wasn't able to do them. I'm not quite sure what the problem is but it's quite sore at the moment, it feels like an issue with the patellar tendon. Hopefully it's not a lingering thing.

TODAY'S WORKOUT
800m jog
Warm-up
Dynamic mobility
6x3x30m Acceleration (4.40s, 4.43s, 4.37s)
Hang snatch FAST 5x3x125lb's
Depth jumps 1x5
Static stretching
.

I felt really good today, surprisingly so. I'm hoping that the same feeling carries over tomorrow so I can hopefully get back into the 4.20's for the 30's.

TODAY'S WORKOUT
800m jog
Warm-up
Dynamic mobility
Step-up's 3x8@125lb's (each side)
Hip-thrusts 3x8@269lb's
Glute-ham raises 3x8
Reverse hypers 3x12
Oblique crunches 3x10@65lb's
Hanging leg-raises 3x10
Seated twists 3x10@33lb's
Incline dumbbell press (slow) 3x8@55lb's
Bent-over rows 3x8@60lb's
Pull-ups 3x5
Light 5 minute bike ride
Static stretching
.

Took today off to hopefully heal up a little bit. I am not physically sore anywhere but I have been feeling flat for the past week or so. I jumped on the bike for a while and stretched out a few tight spots.

TODAY'S WORKOUT
15 minute bike ride
Static stretching
Rolling

Speed levels still haven't come back to baseline, I think the large volume of depth jumps may be responsible considering I pretty much went the whole summer without them and now I'm doing them 4 times a week. The training load will be decreased slightly to see if there is an improvement in speed.

TODAY'S WORKOUT
800m jog
Warm-up
Dynamic mobility
Accelerations 6x30m (Best 4.39s, mean 4.42s)
Hang snatch 5x3@125lb's FAST
Depth jumps 3x10 (27 inch box) (Average: 0.182s)
Light stretching

Today felt a little better, I had more energy and my ground contacts were back down to where they should have been. Tomorrow is the first practice at the Canada Games Center, hopefully it goes better than the rest of this week.

TODAY'S WORKOUT
800m jog
Warm-up
Dynamic mobility
Depth jumps 3x10 (average: 0.1727s)
Step-ups 3x8@125lb's
Hip thrusts 3x8@269lb's
Glute-ham raises 3x8
Reverse hypers 3x12
Decline leg-raises 3x10
Seated twists 3x10@33lb's
Leg raises 1x12
Side plank raises 1x10
Side plank hold 1x35s
Static stretching

Just one of those days when nothing seemed to go right...


TODAY'S WORKOUT
800m jog
Warm-up
Dynamic mobility
6x30m acels (average 4.43s)
Hang snatch 5x3@125lb's
Depth jumps 3x10(Average 0.187s) (24 inch box, 30 inch hurdle)


Sent wirelessly from my BlackBerry device on the Bell network.
Envoyé sans fil par mon terminal mobile BlackBerry sur le réseau de Bell.

Today was a down day, I feel better today than I did yesterday. I don't have any muscle soreness but just feel kind of sleepy, like I could use 10 hours of sleep tonight. I rarely get a chance to sleep in but tomorrow I'm going to take advantage of it.

TODAY'S WORKOUT
15 minute bike ride
Abdominal pull-downs 3x10@180lb's
Seated twists 3x10@33lb's
Static stretching
Rolling

I felt kind of flat today, as the times show. I find Tuesday's are usually the day of the week where I feel the worst so after taking tomorrow as a recovery day I'm hoping to really see a big jump in the times on Thursday when I am fresh.

TODAY'S WORKOUT
800m jog
Warm-up
Dynamic mobility
Accelerations 6x30m (Best 4.38s, mean 4.42s)
Hang snatch 5x3@125lb's FAST
Depth jumps 3x10 (24 inch box, 30 inch hurdle) (Average: 0.1733s)
Light stretching

I physically felt pretty good today, energy levels were medium. My knee is a little bit sore from practice yesterday but nothing that won't be fixed for tomorrow. I also found that I was really tired all day, not so much during practice but just in class. I think it was just a really busy day as Monday's usually are--class 8:30-12:30, 5:30-8:30. I think I'm going to try to get a full nights sleep tonight so I feel in top shape for tomorrow.

TODAY'S WORKOUT
10 minute bike ride
Light stretching
Dynamic mobility
Step-ups 3x8@125lb's (Each side)
Hip thrusts 2x8@245lb's, 1x8@265lb's
Reverse-hyper extensions 3x12
Glute-Ham raises 3x8 body weight (Slow)
Incline dumbbell press 3x8@55lb's (Slow)
Pull-ups 3x5
Bent over rows 3x8@60lb's (Each sides)
Hanging leg-raises 3x10
Twisting decline leg raises 3x10