Training Log Archive: JonD

Rockville 8k MCRRC

rock creek park and back to track, including red lights etc. Took the camel pack to ensure a good supply of water.

did these as 30 seconds on / off X 4

1. High-knees "Power skips"
2. Butt-kickers
3. high knees - regular sprint
4. "Horse trot"- hurdle
5. Bounding
6. Run sideways
7. race walking
8. One leg hops
9. run backwards
10. squat jumps (arms free)

End 25 meter normal run

I think this will be good for strength - certainly felt like I was using different muscles . . .

returning from the track.

Note: my chest hurts a lot when I sneeze

new approach = more rest, more water, more focus on strength

taking a different approach now

although I can now breathe pretty normally, my chest still hurts alot when I sneeze

AM. 9x100 w/ 100 warm up. injury hurts increasingly when I swim

kept HR between 130 and 140

rebuilding fast twitch fibers which have almost disapeared by age 50

http://www.ehow.com/how_4431308_build-fast-twitch-...

description of plyometric exercises

http://www.sport-fitness-advisor.com/plyometricexe...
http://www.sport-fitness-advisor.com/plyometric-dr...

1. High-knees- drive knees up quickly and focus on good form and arm movement.

2. Butt-kickers- Run like normal but kick butt with heel.

3. Power skips- Skip high into the air. Drive knee and opposite arm up in a controlled manner. Focus on going up not far.

4. "Horse trot"- basically doing a hurdle without the hurdle. Bring your leg straight up while running slowly and then snap it down

5. Bounding- Run with long deep steps.

6. High kicks- while running, kick leg up rhythmically. you can also do this with out running.

7. Side steps- skip sideways, dont let heels touch. You can also alternate by turning around every two skips.

8. Quick skips- skip forward really quickly and focus on body mechanics. Stay controled. This will help with quick twitch muscles.

9. One leg hops-Hop on one leg. This will help with power and balance and strengthen your legs and hips.

10. Reverse running- run backwards but kick your leg back each step. Dont take little steps, dont shuffle.

11. Cariocas - run sideways.

12. Box jumps- Jump onto different height boxes of platforms in a controlled way to help with balance and strength.

13. Depth jumps- get in an elevated platforn and hop down to the floor, and when you touch the floor, explode as high as you can upward. This helps with power and explosive speed.

14. Sprinter lunges- Like regular lunges but instead when you come up, drive your knee up. have your arms in the position you would have if you were actually sprinting.

15. Quick high knees- like regular high knees but without driving the knees so high. do these really fast to work on twitch muscles and being able to leave the ground fast.

checked HR every .5 mile and the range was <130 to 140

kept HR at around 140 for at least 20 min by using the "manual" setting

recovering.