|| The Road to Rio 2016 ||

[envisage]

just wondering whats your 200m/400m/800m race times now and best ever when you were younger?

I haven't run in any 400s since high school, but I've run 52.xx relay splits in the 400.


I've never ran the 800m or 200m in a meet, but I've run A LOT of 200s in training over the past 7 years. I'm looking to open up my season in early December with a mile (or 1500) race.

[xxubesinxx]

I haven't run in any 400s since high school, but I've run 52.xx relay splits in the 400.


I've never ran the 800m or 200m in a meet, but I've run A LOT of 200s in training over the past 7 years. I'm looking to open up my season in early December with a mile (or 1500) race.

52second relay split is acutally quite good i think you could have ran 51 in the normal 400meters because holding a baton while running the 4x400 makes you a little more tired

[envisage]

52second relay split is acutally quite good i think you could have ran 51 in the normal 400meters because holding a baton while running the 4x400 makes you a little more tired

I never noticed being more tired, hahaha

[envisage]

7/30/2013
_____________

-17 mins. Stationary Bike
-10 mins. Treadmill Running
---~10 mins toe/heel walks + backward walks on incline
- - - - - - - - -




Physio Ball/Bench EXERCISES:
________
-2x20 Push-up position KNEE drives
-2x10 Single Leg Curls
- - - -

-2x20 Side Plank KNEE drives
-2x20 Opposite Side Supermans (right leg/left arm & vice versa)
- - - -

-1x20 Lunges w/ Med Ball, on Balance board
________________________




Lower back still feels weak. These exercises also made me realize that my core is not as strong as I thought it was. Run tomorrow.

[envisage]

[B]7/31/2013[B]
___________

40 mins. YOGA (hips/back)

Saving the runs for the next few days...

[envisage]

The past two days I did 25 minutes of running per day.


Today, I am resting completely. Worked 63 hours this week on my feet, and my body is exhausted, so I figured it was best to rest completely.

Tonight, I'll get a good rest, and get in something significant tomorrow at the track/gym.





This is my last week of training before I leave for vacation on August 11 (until end of August). I won't be posting anything after that until I get back.












Gonna make sure to get in a mile time trial the day that I leave (or day before).

[envisage]

Well, I actually ended up taking 8/3, 8/4, and 8/5 OFF COMPLETELY. My body/mind have been exhausted to the point where I figured it would hurt if I were to try and go for a run or do some sort of workout (despite how bad I wanted to).


Today, I got back on track and had a nice session at the track + gym.


8/6/2013
_____________


TRACK:

-2 x 6 x 150m HILL SPRINTS w/ 1:30 REST between REPS, 3:00 REST between SETS

---Hit the first one in 18.9x. The ones in between were 19s/20s. The last one was 18.8x.
- - - - - - -




GYM:

-10 mins. Stationary Bike
---Warm Up Exercises for hips/calves, etc...
- - - -

-2x20 Side Knee Lifts (w/ BENCH)
-2x20 Pushup Position Knee Lifts (w/ BENCH)..... similar to mountain climbers
- - - - -

-2x15 DB SLDL to Push Press w/ KNEE DRIVE (@25lb DB - one hand)
-2x20 Lunges w/ Twist (w/ 12lb MEDBALL)
- - - - -

-2x12 Dips
-2x8 Chinups
-1 x :30sec Roman Chair Knee Tuck
- - - - -



-3 x 1 min. Front PLANK
-3 x 20 Pushups






My lower back still is bothering me when it comes to more serious ab exercises, so I'm avoiding stuff like crunches/russian twists, leg raises, etc.

Still will attempt the mile time trial this weekend.

[envisage]

8/7/2013
_____________


-> 10-15 min. WARM UP / DYNAMIC STRETCHES

-> 36 min. RUN (est. 5 miles)
----Notes: The run felt good. I achieved a nice, albeit short, runner's high afterward.

[envisage]

8/8/2013
_______________

I've been reading through Bruce Lee's "Striking Thoughts: Wisdom for Daily Living" a second time this past week. I'm trying to adapt more of a flow to my training schedule as opposed to a super specific schedule that causes me to burn out, physically and mentally.

___________________



-35 mins. YOGA (sun salutations, lunges, twists, balance poses, etc.)



GYM:

-10 mins. Stationary Bike
-Various warm up exercises (shoulders, hips, feet, etc..)
- - - - -



-2x8 Chinups
--2x6 Pullups
-4x10 Hyper-extensions w/ 25lb plate
- - - - -


-4x10 Physio Ball Hamstring Curls
-4x20 Bird Dogs
- - - - -


-Front Plank Hold
-STRETCH

[envisage]

Took the past two days off besides some basic stretching.

Went to the track today and attempted a mile. Ran 4:48 and was finished afterward. I'm just happy I ran sub 5 (previous best mile 5:35 back in 2009).





Might head out for a ~5 mile run later in the afternoon before I head to the airport (going on vacation until late August). I won't be posting here for another 2.5 weeks, but I will keep up with running/core/yoga (MUCH more running hopefully).



4:48 "mile" (1600) SPLITS

-400 --- 69
-800 --- 73 (2:22)
-1200 --- 74 (3:36)
-1600 --- 72 (4:48)


I wanted to run it earlier in the morning, but my alarm didn't go off, so I woke up nearly 3 hours late. Also couldn't find my light shorts, so I ran in some basketball shorts, but also ran in track flats (not Nike FreeRunners like I usually run in).




My speed endurance is horrendous. That is something I really need to work on.






Be back soon

[envisage]

Back from vacation and ready to start some real training this coming week. Every Sunday will be my off day to plan the week of training ahead. I did enough over vacation to maintain a certain level of fitness.


Instead of posting my training for each individual day, I'll just note that I trained 12 of the 17 days, including:

-3 Sprint Sessions (1 stairs running)
-8 Days of "Distance" Runs
-6 Days of Core/Abs
-2 Light Plyometric Sessions
-Several Days of Stretching/Extended Warm Ups
-1 Circuit Session



8/30/2013
______________

-20 minute Run w/ Stretches and Toe/Heel Walks

[envisage]

8/31/2013
____________

GYM:


-10 mins. Treadmill Warm Up Run @10 min. pace


FRONT SQUATS
-4x10 @65/75/85/95 (light weight due to slightly injured back/glute)

LATERAL RAISES
-1x10 @10lbs/hand
--2x8 @12.5lbs/hand
---1x8 @15lbs/hand
- - - - - - - - - - -

DB BENCH PRESS
-2x10 @35/40lbs
-2x10 @45/50lbs

HYPER-EXTENSIONS
-4x10 @Bodyweight
- - - - - - - - - -


1x8 Chinups
1x8 Dips


STRETCH



_____________________

-20 minute Run
--Toe/Heel Walks

-10 mins. ABS/CORE (front plank, pushup plank, boat pose, supermans)






Very easy lifting day since I haven't lifted in about 3 weeks, and I have to listen to my body. Running poses no problems as of now, though.

Update later....

[xxubesinxx]

welcome back

[envisage]

welcome back

Thanks!

[envisage]

9/1/2013
_______________


AM:
-30 mins. Yoga/Stretches for lower body




PM:
-15 mins. Treadmill Run @7:30mi pace (2 miles)
-15 mins. Stationary Bike



The week ahead has been planned. Going to listen to my body, but there is work to be done.

[envisage]

9/2/2013
__________________

AM:
-15 min. Run



PM:
-30 mins. CORE/supplemental hip & hamstring exercises

-35 min. Run
---Toe/Heel Walks with cool down + STRETCH






Track workout + lift tomorrow.

[envisage]

9/3/2013
__________________


-30 mins. ABS + hip/hamstring exercises
__________________



TRACK:

800m @ 2:28
400m @ 1:12
300m @ :50
200m @ :30


I rearranged the workout according to how I felt, but it was actually supposed to be 3x1000m @ 3:00 each. There were also a lot of walkers/runners at the track which really bugs me for some reason. I don't mind when there are a lot of people lifting at the gym, though. Regardless, life goes on.
____________________________



GYM:

Front Squats
-3x10 @65, 85, 95
--2x8 @105, 115

Bench Press
-1x10 @ 35lbs/hand (DB)
--1x9 @ 40lbs/hand (DB)
-3x8 @ 85, 95, 105 (BB)
- - - - - - - - - -

KB Bulgarian Split Squat
-3x10 (per leg) @ 35lbs

Lateral Raises
-3x10 @ 12.5lbs
- - - - - - - - - -

Toe Raises
-2x15 (forward/inward)

Dips
-2x10 @ Bodyweight




STRETCH

[envisage]

9/4/2013
_____________

AM:

-35 min. Road Run
-7 mins. Yoga (balance poses)

Total training time between warm up/cool down/exercises and stretches: 60 mins.
____________________________

[envisage]

9/5/2013
_______________


AM:

-30 minute Road Run
_______________


PM:

GYM
___


-10 mins. Stationary Bike
--Laying leg lifts (hips) + knee drives to wall (calves)
- - - - - - - - - -

DB Bent Rows
-3x10 @ 40, 40, 45

DB SLDL
-3x10 @ 30, 30, 35/leg
- - - - - - - - - -

CHINUPS
-1x8 with 5 sec decline on last rep
--2x6 with 5 sec decline on last reps

HYPER-EXTENSIONS
-3x10
- - - - - - - - - -

PHYSIO BALL HAMSTRING CURLS
-3x10
________________________

STRETCH






Weight lifting has become very boring to me for the past year or two. I can't change it up too dramatically right now, as I have tightness in my lower back/right hamstring (glute). I was reading an article in Runner's World Magazine today about a man who runs sub 15 minute 5Ks and does not do any CORE/Weight Lifting/Stretching whatsoever. He just runs. He said when he did all that extra stuff, he was just injured all the time. I'm wondering if I'm like him....

[envisage]

9/6/2013
_____________

AM (track):

-4x200m @:30 w/ 1:00 REST

Something quick and easy this morning, to loosen up the legs/body. I will always do one shorter session for the first few weeks/months (150m to 300m runs).






update later....

[envisage]

9/7/2013
_______________

GYM:

10 mins. stationary bike

Front Squats
-2x10 @95, 115
--1x8 @135

Incline DB Bench Press
-2x10 @35, 40
-1x8 @50
- - - - - - - - - -

Toe Raises
-3x15 @110

DB Military Press
-1x12 @25lbs/hand
-1x8 @30lbs/hand
-1x16 @20lbs/hand
- - - - - - - - - -

Super uninspired day

[envisage]

9/8/2013
__________________

-30 mins. Stationary Bike (medium/hard)

-30 mins. Treadmill Run @8:57 mile pace



STRETCH

[envisage]

9/9/2013
___________

AM:

-21 mins. Street Running
--10 mins. CORE

[envisage]

9/10/2013
_______________

-20 mins. Running
--10 mins. CORE


Cool down featured the usual toes/heel walks, lunge walks, STRETCH, etc.



Workout on the track tomorrow morning if all goes to plan.

[envisage]

9/12/2013
_________________

Street Running
---PACE for all: @ what felt like an average of ~35 second 200m pace (faster during the 1 minute runs)



1 x 3 mins. (5 mins. REST)
1 x 1:30 mins. (2:40 REST)
2 x 1 min. (2:00 REST in between)


Total Est. ---> 2200m
_______________________



I've been busy with school work all week, but trying to get in some stuff. Tomorrow will see an introduction to tempo runs (starting off easy), along with a lifting session.

[envisage]

9/13/2013
______________

First attempt ever at a "tempo" workout.


-2 x 13 mins. Treadmill @ 6:30 pace (1% incline)
---3 mins. REST
-1 x 5:40 mins. Treadmill @ 6:30 pace (1% incline)
____________________



LIFT:

-1x10 Lateral Raises @ 12.5lbs/hand
--2x8 Lateral Raises @ 15lbs/hand
- - - - - -

-3x10 DB Bulgarian Split Squats @ 30, 30, 30
________


-3x10 Dips
- - - - - -

-3x10 DB SLDL @ 35, 35, 40
_________________



STRETCH








PM:

-11:30 mins. of Street Running
-10 mins. CORE/ABS (focus on plank/supermans)

[envisage]

Did 15-20 minutes of some yin yoga stretches last night.


9/15/2013
________________

TRACK:
-4 x 150m @20 second pace w/ 1:00 REST
______________


GYM:
-1x8 Chinups
--1x6 Pullups
---1x5 Chinups
- - - - -

-3x10 Hyper-extensions w/ 25lb weight
____________


-3x10 Dips
- - - - -

-3x12 Physio Ball Hamstring Curls
_______________


-10 mins. Stationary Bike (last 10 seconds of every minute HARD)





I made this week super easy in the gym b/c I needed to balance out the training somehow.












LATE EVENING:
________________________

-51 mins. Street Running (est. 6 miles)
notes: slower pace than usual to let my body rest up


I'm happy about the run regardless, as it is the longest I have run consecutively in a few weeks + I didn't stop + I tackled the last 1-2 miles at a faster pace.

[envisage]

9/16/2013
__________________

-13:45 mins. Street Running
-10 mins. CORE (3 min. front plank, pushup planks, butterfly kicks, etc.)
________




-30 mins. YIN YOGA (hips/lower back)

[envisage]

9/17/2013
_____________


AM:

-20 mins. Treadmill Running @ 7:30 pace (1% incline)
______



-2x8 DB Bench Press @40, 45 (incline/flat)
--1x5 DB Bench Press @50 (incline)

-2x10 Bodyweight Squats
--1x10 Squats w/ two 30lb dumbbells
- - - - - - -


-1x10 DB Bulgarian Split Squats/leg @40
--1x16 DB Bulgarian Split Squats/leg @20

-2x8 Dips
- - - - - - - - -

-2x12 Hyper-extensions @25

-2x5 Pistol Squats/leg



STRETCH





This week/next week, I'm trying to get into more bodyweight/plyometric work, as well as some Olympic lifts (still keeping up with Front Squats/Deadlifts, and a few upper body exercises).

[envisage]

Well, yesterday I only ran 1 mile @ 6:22 pace before classes, then did nothing the rest of the day....


9/20/2013
___________

AM:

-15 mins. Meditation/Breathing Exercises
-45 mins. YOGA (holding poses 1 min. each -- lunges/handstands/twists, etc...)
______________



PM:

3 x 3:00 minute Street Runs w/ 5 mins. REST (finally finished the workout....)
---PACE: Felt about 35-37 second 200m pace (4:30 1500m PACE)
- - - - - - - - - - - - -



GYM:

-5 mins. Stationary Bike
- - - - -

-5x25 Front Squats w/ 45lb bar
--5x25 BW Squats right after

-5x6 DB Incline Bench Press @ 40, 40, 40, 45, 45
- - - - - -



-3x15 Seated Toe Raises @90, 100, 100

-3x8 Lateral Raises @12.5, 15, 15

-3x10 Hyper-extensions w/ 35lb plate
- - - - - -



-2x10 Single Leg Physio Ball Curls

-2x6 Chinups w/ :15 second hold after each SET



STRETCH