Get YOKED

time:3-6pm

where: weightroom

footwear: mizuno

weather: warm

warm-up: 2 block laps(fast, felt really good) + dynamics, 4 block laps(50% maintenance)

goal workout: finish top three in each lap

end result workout: 4 full tilt block laps(2 block laps with heart rate monitor)

Notes: died out at the end, need to continue to work on endurance strength, did not run full tilt on last lap, could have put more effort, felt like giving up

Overall workout rating: 7 (need to bring more effort to practice, and not give up because of pain or getting tired, however focus was extremely good because i was pissed because of mohit)

Time:7-8pm

where: club one fitness

footwear: nike air max trainers

workout: 5x5 Bench Press @ 135lbs with assistance on the last two reps of each set

Notes: felt extremely sore and lackadaisical day after meet

Workout rating: 6 (gained confidence from benching more weight;however, i wanted to go for a 10mile run but wasn’t available to…partially because of laziness, next time i need to make sure i go out for a run when im lazy)

time: 8am-4pm

footwear: Nike zoom victory spikes (first time)

weather: hot

event: 800m

Pre-race: calves were hurting alot, massaged and stretched my calves 2 hours before my race, took 5 minutes and sat down visioning my race

Race: felt extremly anxious, nervous, excited, ran first 400m at 70secs

Race results: 2:23.64 PR

Post-Race: quick cool down(should have done a longer cool down), ate a double double with fries from in-n-out

Overall Meet rating: 8 (ran a personal record, still need work on endurance, ran with raw muscles strength and heart, need to work on arm drive and endurance and the last 100m)

Mr. Celtic Pageant Practice and Competition

Notes: Knee felt worn out and tired at the end of the day from dancing, iced but didnt stretch

time:3-6pm

weather: very cold

where: Peterson Track

footwear: barefoot

warmup: 1 mile jog to track, 800m warmup, full dynamics(focus was off)

goal workout: 10x100m(come first everytime)

end result workout: 10x100m(14-18secs)

post workout warmup: 4x400m

cool down: 400m(very focused, concentrated, no talking, felt really good) + 1mile jog to school

Total mileage: 3.4 miles

Notes: severe knee pain while running on the grass, the uneven surface gave tension and stress to my knee, felt better without mcdavid knee strap, finished second on the last 100m

Overall workout rating: 8 (worked well through the pain, did not give up)

time:3-6pm

where: Peterson Track

footwear: minzuno

warmup: 1 mile jog to track, 800m warmup, full dynamics(focus was off), 800m backwards jog(calf hurting)

goal workout: 8x800m @ sub 2:50

end result workout: 8x800(walk a 200m after each 800m) first 400m @ 1:28, finishing the 800m at 2:59

cool down: 800m + 1mile back to school

Total mileage: 7.5 miles

Notes: right calf was still in severe pain, knee pain became worse, could have pushed harder in the 800m

Overall workout rating: 8(getting stronger at endurance)

time:2-4:30

where: weight room

footwear: mizuno

warmup: 4 block laps(lower back pain) ~2.5 miles, full dynamics(good focus)

goal workout: 3 sets of pullups: 15,15,15  plank:10min    squats/deadlifts: 50

end result workout: 3 sets of pullups: 10,9,7   plank:5:20min   squats/deadlifts: 20(knee pain, could not go down fully, need work on flexibility) 

cool down: none, however i ate alot of fruits after practice (apples, strawberries, grapes, bananas, oranges)

workout rating: 6 (very easy and short workout, could have done more pullups, work on flexibility)

notes: right calf was hurting alot 

with mid/long distance track team

time:3-6pm

weather: ~80 degrees +(extremely hot )

where: Peterson Track

footwear: minzuno

warmup: 1 mile jog to track, 800m warmup, full dynamics(focus was off), another 800m warmup

goal workout: 4x400m at 80secs, 2x1600m at 85secs per 400m

end result workout: 4x400m- 90secs, 80secs, 83secs, 75secs(inconsistent)

2x1600m- 7:28(horrible mile, felt like jogging pace, lower back was throbbing), 6:40(first lap was 80secs, wanted to pick it up last 400m but “gave up”)

cool down: handicap 300m(4th last to go, didnt have the drive to finish in the top 3), 1 mile jog back to school

Total mileage: 6.2 miles

Notes: right calf was still in severe pain, did not push hard enough at practice, fucking bitchassniggas keep drinking from my water bottle

Overall workout rating: 7 (could have done MUCH better on mile intervals)

mr celtic training with josh from 6-8pm

“throw in” workout: 20reps of cables for chest, 10 dips

Notes: Calf pain became worse, knee locked up several times and had a sore pain, lot of discomfort in the knee, took it easy today, should have done lunges and other leg exercises

Icing: iced several times(4 times)

Workout Rating: 6 (did not do a warm up to get blood pumping nor did i do any stretches, felt extremely lazy today)

haha damn right when we thought we could run through anything this finally stumped us

 with Josh

Weight training:

time:4-6pm

where: Club One Fitness

footwear: nike air max trainers

warmup: quick arm stretches (should have done more)

goal workout: 5x5 Stronglifts Workout: Barbell bench press, Barbell bent over row, Barbell underhand curl, Barbell squat

end result workout: 

Barbell bench press: 5x5 @125lbs

Barbell bent over row: 5x5 @95lbs

Barbell underhand curl: 5x5 @70lbs

Barbell squat  10 lunges on each leg, 20 squats

cool down: steamroom

Notes: right calf muscle feels extremely tight and sore, walking with a slight limp, drank whey protein immediately after 

Endurance/Mileage:

time:6-7pm

footwear: Nike air max trainers

where: coyote creek trail

distance: 5miles

terrain: few hills, nothing too big

speed/pace: 5:30-7min per mile

notes: several parts of the trail were overflowed by the creek, had to find an alternate path but kept going, few intervals where we picked up the pace, for the last .5 mile we sprinted all out, my calf felt better towards the end of the run, did not have time for a legit cool down

Overall workout rating 1-10: 7 (could have ran more and done more leg strengthening, and no cool down)