My focus this season is on the sprints and hurdles. I want to maintain my shot put skills but I’m letting the jumps rest a bit this year. My piriformis injury of 2007 and early 2008 seems to have healed up but I am mindful that overuse and over-practice in 2007 led to this problem. Because of this I plan on skipping the pentathlon at the national championship meet in Spokane and concentrating on the 100/200/hurdles. My mantra this year is "more rest, less stress." I went into the 2006 and 2007 outdoor national championship meets with injuries each year, and I want to be 100% and at the top of my form in Spokane.
Week of May 26 through June 1:
Monday - lifted weights on my lunch hour at my company’s on-site fitness center. One set of 5 reps, lifting to failure. It was exhausting and I was sore and tired afterwards.
Tuesday - track practice. Worked on short sprints out of the blocks gradually building up to 60 meters. I felt better and better as the workout progressed. By the end I felt like I was blasting out of the blocks.
Wednesday - weights again. Had a meeting and presentation that afternoon and I wore heels (tried to look professional!) Weights combined with high heels left my calves incredibly sore and knotted. The pain woke me up in the middle of the night.
Thursday - calves still incredibly sore. Skipped track practice for a rest day. Wore flat shoes today!
Friday - shot put practice. I seem to be stuck in the 25 foot zone. Hoping for a breakthrough. Calves felt better.
Saturday - rest
Sunday - track practice. High intensity speedwork. Block starts to 60 meters, then block starts over three hurdles. I felt good! Lots of stretching afterwards. Our coach warned us we might feel sore, but my soreness was minimal.
Week of June 2 through June 8:
Monday - lifted weights. One set of 5 reps lifting to failure. It’s getting easier.
Tuesday - track practice. I was a little sore after yesterday’s weights but felt better after warming up. Did speedwork out of the blocks over hurdles at full competition spacing.. My block starts are feeling so fast.
Wednesday - shot put practice. Was hitting 25 and a half feet consistently! My technique feels smoother. I was a little heavy-legged after yesterday’s practice so I’ll rest tomorrow.
Thursday through Sunday - out of town visiting my parents in Colorado. I’ll sneak in a couple of easy 3-mile runs during my visit.
Week of June 9 through June 15:
Monday - shot put practice during my lunch hour. I am getting better at staying low during the first part of my put and I’m leading with my hips. I forgot how tired this makes me. It was almost 90 degrees outside and I did 12 throws. I was wiped out.
Tuesday - Did a double today! I lifted weights during my lunch hour. I hadn’t lifted since a week ago Monday and I felt full of energy. I did an abbreviated workout - one upper body and 3 lower body exercises, 1x5 reps each. Then I had track practice after work. I was afraid that my legs would be heavy and sluggish, but once again I felt ready to go. I did 5 passes over 6 hurdles with a standing start, then 3 passes over 2 hurdles with blocks. Finished off with three 60 meter intervals at about 80% effort.
Wednesday - OK, I’m NOT superwoman. Yesterday’s double took it out of me; my legs are dead weight. Did easy stretching today and rested.
Thursday - Another double workout today with shot put practice during lunch, then track practice after work. It was so hot today! We’re aiming for triple digits. Shot put practice went well. I’m working on throwing the shot UP not OUT. For track practice it was speed endurance work as I had 6 hurdles set up at 12 meter spacing and 5-stepped over them for 5 passes. Then 3 starts out of blocks over 2 hurdles at regular spacing.
Friday - Weights after work. I did 6 different exercises; two were for the upper body and four for the lower body. Once again, 1x5 reps lifting to failure. I noticed how Randy posts his average weekly body weight on his log. NO WAY am I doing that on my log.
Saturday - rest day! We had a team potluck/pool party at my house this afternoon which was a lot of fun.
Sunday - After drinking alcohol in the hot sun yesterday I felt like roadkill, so I took another rest day. I did a double workout twice this week. This was a tough one. Next week is a taper for the Pacific Association Championships.
Week of June 16 through June 22:
Monday - I did a core class that involved using an exercise ball for the abs and the lower back. I really had problems keeping the ball stable. I did fine on the ab work but the lower back work was harder for me. I’m going to try to do this class once a week.
Tuesday - My back was a little tight from yesterday but not too bad. My abs feel fine. At lunch I did 2 upper body weight exercises at 1x5 reps to failure, then stretched. Track practice was so HOT; it was close to 100 degrees. We practiced block starts for the 100 meters, then did block starts on the curve for the 200. I felt really strong but by the end of the workout the heat had drained me.
Wednesday - busy day at work, so no lunchtime workout. I had a rest day and stretched thoroughly this evening.
Thursday - shot put practice during lunch. My coach (Dan) was feeling particularly enthusiastic about the shot put and we worked very hard today. I reached 26 feet on several of my puts! It was hot and humid outside and I was really tired when we were done. Then a light track practice after work. We did starts out of the blocks in preparation for the PA Championship meet.
Friday - stretch and rest.
Saturday - stretch and rest.
Sunday - Pacific Assoc. Masters T&F Championships in Los Gatos, and a new PR in the 80 meter hurdles!
Week of June 23 through June 29:
Monday – I stretched and rested after the PA Championship Meet yesterday. This will be a light week for me.
Tuesday — I lifted weights today –1x5 reps to failure on 3 upper body and 3 lower body machines, then stretched.
Wednesday — weights again, plus stretching. I was supposed to do shot put practice today but my coach had to cancel.
Thursday through Saturday – my oldest son and I took a short trip to visit some colleges to which he will apply this fall. We had a nice 3.5 mile run in Santa Cruz on Friday morning.
Sunday — I fly out to Denver and will be there through Wednesday the 2nd. I don’t plan on having much of an opportunity to work out but will start up again on Thursday the 3rd.
Week of June 30 through July 6:
Monday, Tuesday, and Wednesday were rest days as I was out of town and busy. I stretched well each day.
Thursday — shot put practice. Since this was my first shot put practice in two weeks, my coach was ready to go and we worked! He brought his 12 lb. shot from high school for some “overstrength” training. I was a sweaty mess when we finished.
Friday —stretch and rest.
Saturday — more throwing as I made my first attempt at the javelin. This is going to be quite a challenge! I felt like an awkward spaz with this implement. I also threw the shot put a few times.
Sunday — hurdle practice early this morning went very well. I hadn’t hurdled in two weeks and my first two hurdle runs were rusty, but then my muscles “remembered” what to do. I did five passes over 6 hurdles placed about 8 inches short of competition interval spacing, and they felt strong and fluid. Then I did a few block starts to 30 meters --light and fast. My hurdles and sprints are really clicking this year. Good thing I didn’t throw today –my arm and shoulder are sore!
Week of July 7 through July 13:
Monday - weight training during my lunch hour, 1x10 reps lifting to failure for triceps, biceps, glutes, hams, and hip flexors. I haven’t lifted for a week and a half and it wore me out. I needed a Red Bull to perk me up so I could make it through the rest of the work day.
Tuesday - It is terribly hot, the forecast is 108 degrees, and we have hazy smoky conditions from the Northern California wildfires. The air quality is terrible, so outdoor track practice was canceled and we are to practice inside. After work I did 3x25 split squats with 25 lb weights, 3x50 quarter squats with 25 lb weights, 2x10 ham curls, 2x10 leg press, then 30 minutes on the elliptical machine at level 10 resistance, followed by stretching. I was so tired I fell asleep by 9:00.
Wednesday - shot put practice during my lunch hour. We were outside for only half an hour, then we had to come inside because the heat was too much. My legs were still fatigued from yesterday’s workout. I threw very well for my first 5 or 6 throws then I faded quickly. This record-breaking heat is not our usual weather at all!
Thursday - triple digits again and still smoky. No track practice due to bad conditions. I had a rest day because my quads were still hurting from all of Tuesday’s work.
Friday - shot put practice during my lunch hour. The weather was cooler which really helped. I was very tired afterwards and had to fight the urge to put my head on my desk for a short nap. After work I did the elliptical machine for 40 minutes at level 12 resistance, then I was cooked.
Saturday - rest. The weather is much better. I went swimming, but instead of pushing myself to do laps I just floated around and drank a wine cooler.
Sunday - hurdle/sprint practice in the morning. My strength training is paying off as it enables me to explode out of the blocks. We did stick drills to 50 meters, then 5 passes over 4 hurdles at full spacing. Everything felt good.
Week of July 14 through July 20:
Monday - weights. 3 upper body and 3 lower body machines, 1x5 reps lifting to failure.
Tuesday - shot put practice during my lunch hour, and I am really doing well. I hit the 28 foot mark on one of my throws. I’m going to throw the shot at this weekend’s Western States International Invitational Meet and I’m hoping for a PR. My previous best is 25-4. Then I had track practice tonight and we worked on block starts and power running in between the hurdles.
Wednesday - shot put practice again. I’m having a breakthrough in the shot. My form is SO much better!
Thursday - I helped with a little bit of setup for the Western States Meet, and I rested and stretched today.
Friday - first day of the meet, and a new PR in the hurdles and the shot put! My shot put coach from work (Dan) was there to watch, and after I had my really good throw we were both jumping up and down like fools. It was a 3 ½ foot improvement over my previous best and it felt so easy. The hurdles were also great, but afterwards I felt drained from the sun and the heat.
Saturday - I was still tired from too much sun yesterday so I scratched from the high jump and just helped out at the meet.
Sunday - a strong headwind hindered my 100 meter race. My time was actually pretty good but I was hoping for better. The wind was still strong for the 200 so I scratched. I am being very cautious about avoiding injury and I think I will peak in Spokane.
Week of July 21 through July 27:
Monday - weights during my lunch hour at work. I did shoulder presses with 35 lb dumbbells plus 4 lower body machines for hams, glutes, quads, and flexors. I am working on snapping the dumbbells up at a 45 degree angle to simulate the launch of the shot. Then after work I practiced the shot put with my coach. My new PR is 28-9 ½ but he thinks we can hit 30 feet by 2009 Indoor Nationals. He keeps saying that it’s all technique so I will keep working on it and maybe make it to the big 3-Oh.
Tuesday - I went to track practice today but I should have skipped it. My legs were heavy from yesterday’s double and my calves were tight and sore. I did some hurdle drills but that was it. I was very tired and went to bed early tonight.
Wednesday - weights during my lunch hour at work. I did the same workout as Monday. I now have 3 more weight workouts before I rest for Spokane. This one made me tired-- I wanted to doze during an afternoon meeting.
Thursday - track practice after work. I ran over the top of 5 hurdles placed only 8 foot lengths apart. These were scary at first. The object was to emphasize quickness over the hurdle and to snap the trail leg down. It was impossible to clear these hurdles with their close spacing unless I was quick and aggressive over them. Once I figured it out and got my rhythm, it was fun. Then I did 6 starts out of the blocks over one hurdle, and Coach timed me to the point when my trail foot touched the ground. These times were faster than a couple weeks ago so I guess the "scary drills" were effective.
Friday --- weights during my lunch hour at work, doing the same workout as Monday and Wednesday. I got a lot of sleep last night so I wasn’t too wiped out afterwards. I stretched thoroughly.
Saturday - rest day. It was very hot today so I went swimming.
Sunday - track practice this morning. I did 4 hurdle runs over 5 hurdles at full spacing. It was very tiring but I ran them all strong and I felt good afterwards.
Week of July 28 through August 3:
Monday - During lunch I lifted 1x5 reps to failure for lats, biceps, triceps, flexors, quads, hams, and glutes. Then I had shot put practice after work and was consistently throwing 28 feet. I was very tired after all of this, and could barely make it through my evening. I fell asleep while watching TV.
Tuesday - I had track practice and it was very strenuous. I kept wondering, "When’s the taper??" Not today! I did 5 passes with block starts over 5 hurdles at 7.8 meter spacing, then sprinted off the last hurdle to the 80 meter finish. The worst part was that I only got about 3 minutes rest in between each run. The first two were fine, the third was a bit ragged, and on the next run I slammed the fourth hurdle and staggered into a 5 step pattern. I was cranky and irritable after that fiasco, so my coach generously allowed me 10 minutes rest. My final hurdle run was a good one. Then I did a couple of block starts over two hurdles at full interval spacing and those went well. My legs were drained and exhausted.
Wednesday --- I woke up today and I felt like a 90 year old with arthritis. My body felt slammed. Everything was sore! I lifted only upper body weights during lunch and stretched for a long time. I walked slowly the entire day.
Thursday - I feel much better; the soreness has eased up. I did the "scary drills" (from July 24) with only 8 foot lengths between hurdles. My teammates always cringe when they see those but they are getting easier and more fluid. Then block starts over one hurdle.
Friday - rest day.
Saturday - did some fun stuff with the javelin, shot put, and hammer. I don’t think I’m a natural thrower, but after hideous amounts of repetition and practice I think I will be passable. My shot put is good. The javelin is next on my list! Today is my birthday and I’m going out for a decadent dinner.
Sunday - after indulging in steak and wine last night, no practice this morning! Lots of stretching and everything feels good.
Week of August 4 through August 10:
Monday - I stretched well and started to pack for Spokane. I’m really getting excited about the meet.
Tuesday - last practice before the meet. We did starts out of the blocks and I did sprint starts and starts over one hurdle. My starts feel good and fast. My family is calling me The Queen of Starts, ha ha! Hopefully I can live up to that in Spokane.
Wednesday - stretching, that’s it. The emails among my track friends and me are flying fast and furious. Everyone is excited about the meet and about seeing each other.
Thursday - arrived in Spokane. I flew with two teammates and it was fun having company on the flight. My husband arrived on a different flight and we met at the airport.
Friday - 2 PRs in the 100 prelims and the hurdles! Whooooo!
Saturday - more events and everything is going so well.
Sunday - another PR in the 200! It was a super meet.
Thanks to everyone who said they enjoyed reading this training blog. I was so happy that I went to Nationals injury-free and ran as well as I had hoped. Best wishes for a relaxing off-season and I’ll see you next year!
