April 17, 2016 – Week 3, Day 4

Dynamic Warm-ups

Prowler Sprints
145x30’ in 2.15 seconds
145x30’ in 2.36 seconds
145x30’ in 2.30 seconds

Sprints
bwx30’ in 1.84 seconds
bwx30’ in 1.65 seconds
bwx30’ in 1.65 seconds
bwx30’ in 1.70 seconds

Prowler Sprints
55x60’ in 3.80 seconds
55x60’ in 3.66 seconds

Sprints
bwx60’ in 3.02 seconds
bwx60’ in 2.94 seconds
bwx60’ in 3.07 seconds

Nordic Leg Curls (5 second negatives)
bwx4
bwx4
bwx4

27 Minutes of Stretching

Comments: Running in the street workout again. I had checked my left foot yesterday and no bruising so I knew it was just something that would be fine the following day. No need to take an ibuprofen for this one. No tight hip flexors or sore back going into this one. Even though I wasn’t sore, I did the things I did last week to stretch them out and open up my hips. I may use those at contests in the future for fast moving events to get ready. Exact same workout as last week but with the aim of being faster and better. I was not expecting what happened though. I crushed my previous best times on everything by quite a large margin. I think that my hips not being as tight/inflamed and me not worrying subconsciously about the pain helped but I also think I’m getting better at getting to full speed quicker and getting much better at anticipating the go command. I never trained that so it is definitely something that can be worked on to shed time off moving events. On the first prowler series, I thought I was slow. Nope, my fastest ever on that first set. My dad (timing) thought maybe he read it wrong (that is had been 3.15) but the subsequent sets showed I was that fast. Then on to regular sprints. I didn’t expect to decrease my time by much if anything as I already had improved my time a fair amount. I was dead wrong as Dropped even more time off the sprints. Then back to prowler sprints with a lot less weight but for twice the distance again. My fastest last week here had been just under 4 seconds. This also improved by a large margin (again relatively speaking considering the times and distances). The longer sprints would definitely be true test. Could I get my improved start, reaction, anticipation to go with a longer stride and distance? I managed to get under 3 seconds for a run so I’d say yes. I definitely noticed my quads and hips were starting to feel these. Even my left shoulder got tight on the last one. To the Y for the hamstring work. Much better this time around, granted I wasn’t in pain from the hip flexor tightness. Stretched and put an end on this week of training.