May not be able to run tomorrow, it's supposed to be pouring cats and dogs from tropical storm Issac. If it's not too cold I may try to get out and do a some 20 yard starts in my driveway or just not run at all, lol. We will see.
08-31-2012, 07:29 AM
Derek Binford
Warmup
20 meters x 4
30 meters x 2
60 meters x 4
box jumps - 40" x 3, 48" x 3, 44" x 3x3 sets
Started off with the 20's in my driveway cause it was raining a bit so I was just going to do 20 meters x 10 and call it a day. Then the rain held off so I ran up to the high school to finish as planned.
muscle up - 3 sets of 3, 3 sets of 2
ring pullups - 3 sets of 5
ring dips - 3 sets of 5
tuck front lever x 20 secs x 3 sets
Today
Warmup
Temp Runs
100 meters x 4
200 meters x 3
Time: 15:41
Alternated 100's and 200's. Got a new HR monitor so recovered to 135 again, pretty quick time. Must be getting in better shape.
09-05-2012, 07:44 AM
Derek Binford
Warmup
Speed Endurance
30 meters x 4
80 meters x 3
I know 80 meters doesn't seem like much speed endurance but it is for me at the moment. Also doesn't seem like much volume but I try to keep my speed/high intensity sessions under 400 meters right now. I haven't done anything over 60 meters at high intensity yet. So I will work my way up to 100+ meters slowly. My lower legs, left especially, are still not recovering all that well and I'm getting some shin splints. So I'm going to hold off on any bounding or plyos for now. I also got some calf compression sleeves and wore them today, I think they are really going to help.