Track Workouts (Weeks 3/11 - 4/1)

So I've been trying to keep a consistent tab on the workouts I'm given during track practice, still working on it, so sorry in advance for any days I've missed. When I started, I wasn't being specific so anything with a question mark next to it means I don't remember or I didn't write it down. As I continue I will try to get everything I do down on paper and be specific as possible.

The running part of the workouts are usually from 4:30 - 5:30
Then any weightlifting or ab workouts are from 5:30 - 6:00

For those who don't know, 1 lap around the track is 400 meters; one straight-away on the track is 100 meters, same goes for the 2 curves and other straight-away (each being 100 meters)

I have Sundays off

Tuesday (3/12):

• Warm-up (team is in a big circle):
• Trunk rotations (for about 30 secs)
• Hip rotations (for about 30 secs)
• 10 Double leg squats
• 10 single leg squats
• 20 lunges (together as a team)
• Leg kicks - 10 each leg
• Workout:
• 4 mile run (Lighthouse)
• Leg workouts - Single leg jumps on machine (name to be specified)
• 3 sets, 12 reps at 50lbs

Wednesday (3/13):

• Warm-up ( same routine everyday)
• Workout:

• 2 sets of 5 Hill runs (100m, 200m)
• Possible workout?

Thursday (3/14):

• Warm-up routine
• Plyometrics (Jumping)
• Box jumps, tuck jumps, bounding, split squat jumps, banana hurdles (see picture)
• Single leg jumps (machine) 2 sets, 12 reps at 55lbs

Friday (3/15):

• Warm-up routine
• Workout
• Sprint Ladder
• Distance (m) - 300, 400, 500, 400, 300) - I believe it was just one set
• Ab Workout in wrestling room

Saturday (3/16):

• Warm-up routine
• Workout 
• Team builder
• Consists of cardio and strength training including working together as a team and having fun
• High jump drills in wrestling room

Monday (3/18): Practice cancelled due to snow storm

Tuesday (3/19):

• Warm-up routine
• Workout
• 8 250's with 3:00 minute rest in-between sets (I think there was more than 1 set?)
• Possible weightlifting?

Wednesday and Thursday I didn't write the workouts down.

Friday (3/22):

• Warm-up routine
• Workout
• 3 sets of 3x300's Interval being 1 min 30 secs. 1 300 should be ran in 50-55 secs. with the remainder time to rest until next 300. 5 min. rest in-between each set.
• Possible weightlifting?

Saturday (3/23):

• Warm-up routine
• Workout
• Team builder
• Consists of cardio and strength training including working together as a team and having fun
• High jump drills in wrestling room

Monday (3/25):

• Warm-up routine
• Workout
• Time Trials - 100m & 300m
• I ran the 100 meters twice: 1st - 11.6 sec. 2nd - 11.5 sec.
• For the 300m - 41 sec. ( I would of been in the high 30's but the first 2 100's had be kinda exhausted haha!)
• Sprint pyramid (I think they were trying to kill us)
• 30m, 40m, 50m (Not sure of how many we did)
• Possible weightlifting?

Tuesday (3/26):

• Warm-up routine
• Workout
• Parloff Relay
• Group of 3, 3 sets, Each person run's 5 200's; run each 200 faster each set. 1st set: 45 sec.  2nd set: 40 sec.  3rd set: Slightly faster
• Lifting
• Bench Press - 1 set, 6 reps
• Recovery
• Ice Bath (for my shin splits) - 20 min.

Wednesday (3/27):

• Warm-up routine
• Workout
• Plyometrics
• Bleachers, tuck jumps, butt kick jumps
• 1 mile run - Stewart Park
• 4 by 400 handoffs

Thursday - Didn't write down workout.

Friday (3/29):

• Warm-up routine
• Workout
• Worked on high jump form, starting blocks

Saturday (3/30):

• Warm-up routine
• Workout
• 5 300's Speed intervals: 60%, 70%, 80%, 90%, 100%. Jogged 100 meters back to start line.
• Lifting:
• Bench press - 3 sets 10 reps, 135lbs
• Lat Pull-downs - 10 reps 125lbs
•  Squats - 10 reps 135lbs, 4 reps 155lbs
• Single leg jumps (machine) - 12 reps, 70lbs

Monday (4/1):

• Warm-up routine
• Workout
• High Jump 
• Block starts
• Handoffs

Tuesday (4/2): First Track Meet - Binghamton, NY

• Warm-up routine
• Events
• High Jump
• 400m dash
• SMR (Sprint Medley Relay) - 200 200 400 800   I ran the 400 in the SMR
• Times
• Open 400 - ?
• SMR 400 - 56 sec.

Wednesday (4/3):

• Warm-up routine
• Workout
• 8 200's 
• High Jump

Thursday (4/4) - Field Meet

• Warm-up routine 
• Event
• High Jump - Height: 4'8"

Friday (4/5):

• Warm-up routine
• Workout
• 2x300 (at 1 mile pace), 2x200 (at 800 pace), 4by100 (fast), 2x200, and 2x300 will full recovery equal distance jog. Suggested paces were 52-54 sec. per 300, 29-32 sec.  per 200, and less than 14 sec. per 100.

Saturday (4/6):

• Warm-up routine
• Workout
• Parloff Relay
• Group of 3, 2 sets. 5 200's each 
• Sprint Ladder (didn't do because my shins where hurting and I wasn't feeling well)
• 20 min. Ice bath

Mentor Meeting 5

• To include research in blog: include link, label it research, notes 

Goals for break

• More research - 2 helpful links
• Outline your project!!!!! What specifically you are going to include in your PowerPoint 
• Have outline to mentor by 4/2
• 
  

Problems I'm Encountering

As I go through my project and I look back on what I've done, it seems that I am lacking in some places. These places include researching, writing down my workouts from track practice, and adding visuals to my blog. I feel and know that I should be way further in my researching than where I am now and writing down workouts are a drag in a way because we don't know the workout until that day. Sometimes it's hard to explain what I did because I need to be specific and I may not know the name of the workout, what I did, etc (if that makes sense.) But at the end of the day, it's most likely my fault because I'm not taking that extra step to make sure I have the workout written down for the day. Maybe I should do it before practice, that way I won't have to think about it later after my gruesome workout. I'm so busy during practice, I totally forget about getting a picture or video until after the fact that practice is over, only to repeat the process the next day. I need to remember to do that!!!!

Practice today was awesome. We finally had our time trails for the 100 meters and the 300 meters. These times are to help determine where we are in our training and what events we will be doing. I ran the 100 meters twice, which times of 11.6 and 11.5 secs. For the 300 meters, my time was 41 secs. It would have been a little lower, but I ran my heart out in the first 2 100's so I was kinda tired! Then on top of that we did a sprint pyramid: 30m, 40m, 50m. I'm exhausted!

By the time I get home at the end of the day, all I really want to do is relax because I'm so tired. But I need to get out of this rut and get moving once again...

"Out of the Rut" Journal Activity - In Class Entry

Planning:

• 7 Things I want to accomplish in the next week
• 3 things I should talk to my mentor about

1. Don't think i have seven things but I want to accomplish is, to do more research, shave at least .5 sec. off my 400 time, learning more about my running form, increase my lower body strength by 5%, work on coming out of blocks, and my starting form.
2. I should talk to my mentor about my contact with the Ithaca Track Coach and how I should blog my other parts of my project, such as research. 

In class everyone talked a little about their project, got a sense how how everyone is doing.

Print Journal Entries

Click here to view previous journal entries from my print journal.
Click here to view previous research journal entries

Regret

The only regret I can think of as I journey through my wise project is, not sitting down and fully thinking out my possibilities. Yeah, breaking 50 sec. for the 400 is something I really want to do and is a goal that has my full attention, but there are other things I could have done. For instance, every since I was little, I've always wanted to ride a horse. I could have totally made that into a project: "Learning How to Ride a Horse"; that would have been so fun. Well, even without wise, that is something I still look forward to doing...some day.

Anyways, I hope to continue growing in my project and hope to have achieved my goal by the end, wish me luck!

First Blog Post

Hey how it's going. So I have finally decided to create a blog. I guess it would make sense to because it would be easier for me to add photos/videos, I was told it is easier to organize all my notes...(I think), and I like typing more than writing. So I hope all goes well!

I would like to apologize for my inconsistent journaling this week. Since last week Thursday, I've been either busy or just too tired to do anything so I've been taking this week to re-regulate myself and get back to my journaling and researching. From school, to practice, to working on my project, I must say, it is a tiresome
process.
I would also like to say that I have been doubting my goal of breaking 50 seconds and regretting a bit,  making this my project due to the workouts during track practice feeling so hard and the tremendous amount of work required for the WISE project. I will admit, I hate WISE with a passion. I wish I've never chosen it and knew what I was getting into beforehand; I know for sure there are others that feel the same way. That being said, I am going to have to force myself from time to time to keep going until the very end because there have been times when I just feel like giving up or that I'm diving into a pool of work. It is just a lot to juggle. I wake up to go to school (which I am grateful for not having a lot of work to do), then to go to practice for 2 hours, to come home and have to work on WISE things. After practice I feel so tired, I just want to eat, sit back and relax, which I could do, but my WISE work will not complete itself (I wish it could).

With all that being said, I would like to say, I have been re-motivated to keep going and to not give up due to the fact that I ran a timed 400 today out in the frigid cold and wind and did very well. I ran it in 55 seconds. For those of you who don't know how good or bad that is, that is pretty good. 1) I ran by myself. (Meaning I had no competition to push myself). 2) It was cold and slightly windy. 3) Due to the fact that it was cold, my muscles weren't worked us as much as they could be. 4) It was my first 400 of the year on the outdoor track. This was a sign that I am indeed putting in hard work and that hard work is paying off indubitably.