jump rope, 90 degrees, reverse crunch, ins & outs abs… tried to do city college stairs but could not

Friday 22nd

20m:   3.40   3.53   3.43

40m:   5.53   5.26   5.59

60m:   7.99   8.00   7.89

250m:   36.58

hip adduction 90lbs 20×2… hip abductor 100lbs 20×2 … leg press, calf raises & shin press 130lbs 20×2 … leg curl 60lbs 10×2

Thursday 21st

60m:   8.47   8.31   8.00   7.97

100m:   14.78   15.25 … running the wrong way… couldn’t handle it

tricep press 40lbs 20×2… bicep curl 40lbs 10×4 … lateral pull down 50lbs 20×2 … lateral raise 30lbs 10×2… shoulder press 30lbs 10×2… torso rotation 80lbs 10×2 both sides

Tuesday 19th

60m:   8.59   8.12   8.34   8.25   8.09   8.06   8.00

Tuesday 12th

100m:   15.00   14.56   14.69   13.87   13.87   13.56   13.47   13.38   13.85   13.69

Monday 11th

5 x City College stairs

using the perfect set up 3 sets of 25…. crunch…. stomp…. butt ups…. reverse crunch

Tuesday 5th

40m      60m      100m      250m 3 sets of 5 step hurdles drill {5 down then 5 back}

5.63      8.03      13.08      35.04

5.63      7.79      13.03

5.52      7.66      13.09

Monday 4th

3 x city college stairs…. 3 x 20: deduction, ins & outs sit ups, butterfly crunches

Saturday 2nd

30m:   4.65   4.56   4.44   4.18   4.47   4.40

60m:   8.15   7.91   7.85

250m: 38.47 .. we had to run in the opposite direction today; felt really odd and i did not navigate the turns well.

Wednesday 23rd

Tuesday 22nd

Monday 21st

Sunday 20th

Thursday 17th

Wednesday 16th

Monday 14th

Sunday 13th

Sunday 6th @ Nationals

200m … 27.74 {24.04 was hype at first}

800m … 35.02   36.23   {1:11.25}   36.18 {147.43}   31.47 {1:07.65} 2:23.65

200m …25.52

Friday 4th @ Nationals

400m…56.46 American Record… went out in 25.

Thursday 3rd New Mexico

drills, 3 turns hard 2 straights bouncing this track is fast

60m …. 8.72 … 8.56 … 8.06 … 7.90

100m … 13.59 … 13.62 … 13.38

Saturday the 29 @ Colgate Finals – MSG

1,500m  no splits but the first three laps were in 34 seconds each. laps eight, nine and ten were a little bit longer then the others. so glad that part is over.  5:02.14

Tuesday the 25th @ Muscle Gym

stepper 10 mins … elliptical 5 mins… leg press 170lbs 7 x 2 … shin press 170lbs 7 x 2 … calf raises 170lbs 20 x 2 … bench press 5lbs x 10; 10lbs x 10; 15lbs x 10 20lbs x 7; 25lbs x 5 … squats 25lbs 10 x 2 …high knees 62.5lbs 7 x 2 … seated row 70lbs 10 x 2 … triceps 10lbs 10 x 2… ab flexor 40lbs 7 x 3

Monday the 24th in Brooklyn

4 x 350m full recovery… 58.40 … 56.94 … 56.44 … 57.44

than torso rotation 50lbs 20 x 2 both sides… abs 50lbs 20 x 2 … back extension 20 25lbs

Saturday the 22 @ Colgate Semi – Finals

1500m… 34.10 ~ 38.91 ~ 42.69 ~ 42.85 ~ 42.95 ~ 42.70 ~ 40.05 ~ 20.76 ~~~ 5:04.95 a little disappointed that i didnt go under but happy that my splits were so close & that i was able to pick it back up

Thursday 20 @ the Armory

800m … 31.79 ~ 33.42 ~ 34.63 ~ 34.93 {65.21 … 69.56}

Wednesday 19 in BK

10 x 200m with a 100m walk… 32.22 ~ 32.72 ~ 32.68 ~ 31.19 ~ 30.85 ~ 30.81 ~ 31.31 ~ 30.87 ~ 30.75 ~ 29.62

50 crunches ~ 20 leg raises ~ 15 butt ups ~ 30 slow bike

Sunday 16 @ BK

{could not run today body would not cooperate}

leg extension SL 50lbs 7×3 ~ bicep curl 25lbs 3×10 ~ leg curl 70lbs 3×10 ~ tricep press 45lbs 3×10 ~ calf raises 150lbs 3×10 ~ lateral raise 25lbs 3×7 ~ shoulder press 30lbs 3×10 ~ abductor 70lbs 3×10 L&S ~ lat pulldown 65lbs 3×7 ~ deductor 90lbs 3×10 L&S ~ shruggs 50lbs 3×10 ~ high knees 17.5lbs 2×10 ~ pec flies 40lbs 3×10 ~ back extension 25lbs 2×10 ~ torso rotation 30lbs 1×20 each side ~ abs 30lbs 1×20

Saturday 15 @ Pratt

1500m …

200m …

Monday 10 @ BK

6 X 100M … 13.59 ~ 13.00 ~ 12.73 ~ 12.62 ~ 12.62 ~ 12.88   6 X 40M … 6.28 ~ 6.55 ~ 5.75 ~ 5.72 ~ 5.69 ~ 5.97

Sunday 9 @ BK

300M … 45.31 ~ 250M … 36.15 ~ 150M … 22.22 ~ 300M … 47.06 {TIRED… 3 DAYS IN A ROW}

Saturday 8 @ Pratt

1500M … 34.00 ~ 36.26 ~ 38.21 ~ 41.38 ~ 43.74 ~ 45.73 ~ 44.5 ~ 19.99  … 5:03.74  200M … 26.90

Thursday 6 @ BK

leg extension SL 30lbs 3×5 no rest ~ leg curl 50lbs 3×10 ~ leg press 130lbs 3×10 ~ abductor 90lbs 3×10 ~ deductor 90lbs 3×10 ~ high knees 12.5lbs 3×10 ~ calf raises 130lbs 2×20 ~ ab crunch bench 20 ~ back extension 20 ~ torso rotation 30lbs 20 ~ abs 20 ~ pec flies 40lbs 3×10 ~ shoulder press 30lbs 3×10 ~ tricep press 50lbs 3×10 ~ bicep press 30lbs 3×10 ~ lat pull down 70lbs 3×10 ~ lateral raise 20lbs 2×10 ~ ab ball twists 3lb ball 20~ sit ups 3lb ball 20

Wednesday 5 @ BK

600m … 500m … 400m … 300m … 200m … 100m …. NO TIMES

Monday 3 @ BK

 5 x 150m … 22.60 ~ 22.41 ~ 22.16 ~ 22.41 ~ 22.0 300m 45.91

250M … 27.84{200}  33.72

200M … 13.45{100} 27.13

150M … 20.18

80M … 10.51

5-26

4 x 150m

6.13 ~ 6.56 ~ 6.41 … 19.10

6.28 ~ 6.35 ~ 6.47 … 19.10

6.47 ~ 6.16 ~ 6.25 … 18.88

6.94 ~ 5.94 ~ 6.26 … 19.14

3 x 100m

13.00 … 13.45 … 13.35

5-25

300m

12.81 ~ 14.44 ~ 15.79 … 43.04

4 x 150m

21.02 … 21.22 … 20.90 … 21.56

300m

13.32 ~ 14.21 ~ 14.60 … 42.13

4 x 55m

7.48 … 7.57 … 7.34 … 7.48

5-20

500M

14.74 ~ 15.28 ~ 17.34 ~ 18.95 ~ 20.68 {66.31 1:26.99}

400M

14.78 ~ 15.28 ~ 16.90 ~ 18.48 {30.16 48.06 66.25}

300M

14.38 ~ 15.92 ~ 16.38 {14.30 30.22 46.60}

200M

15.31 ~ 14.02 … 29.33

4X55M

7.51 … 7.73 … 7.85 … 7.90

5-19

8 X 150M

6.69 ~ 14.40 ~ 21.09

6.56 ~ 13.99 ~ 20.55

6.59 ~ 13.52 ~ 20.11

6.56 ~ 13.84 ~ 20.40

6.63 ~ 13.29 ~ 19.29

6.34 ~ 13.36 ~ 19.70

6.81 ~ 14.02 ~ 20.83

6.81 ~ 14.38 ~ 21.19

4 X 55M

7.89 … 8.15 … 8.24 … 8.24

5-11

600M

34.95 ~ 41.94 ~ 45.16 … 2:02.05

400M

29.42 ~ 33.71 … 63.13

200M

14.02 ~ 14.15 … 28.17

500M

31.48 ~ 47.90 {1:05.96} ~ 18.92 … 1:24.88

5-6

4 X 60M

7.76 … 7.39 … 7.45 … 7.60

4 X 40M

5.52 … 5.35 … 5.40 … 5.59

5 – 5

2x300m … 49.42 {12.63 … 16.10 … 17.69}… 46.42

4x150m … 24.07 … 28.90 … 24.41 … 26.97

2x150m over hurdles … 20.18 … 21.28

leg drills

Colgate Games

1500m 19.51… 42.61… 40.17… 41.29… 42.95… 41.63… 40.61… 38.02… 5:08

200m 13.17… 14.24… 27.41

12-28-10

Holiday Classic @ the Armory

60m … 8.45

200m … 26.97

800m … 33…34…34…36 {33 107 141 217.4} 107 110 2:17.4

12 – 22 – 10

12 – 21 – 10

2 x 1100m then 8 x 40m

3:5.71… 37.04 … 41.52 … 43.59 … 45.46 … 44.37 … 22.77

4:05.01… 39.59 … 40.26 … 43.90 … 49.01 … 47.84 … 24.41

5.65 … 5.71 … 5.56 … 5.58 … 5.50 … 5.91 … 6.13 … 5.93

12-18-10

colgate games

1500m… 36.94…43.55 …42.25 …42.89 …443.71 …44.40 …38.50 …20.71 … 5:12.6

12 – 15 – 10

5 mins bike (level 10) stepper (level 13)

leg extension {40lbs 20×2 alternate legs 30lbs 30×2} … hip abductor & deductor long & short {40lbs 20×2 30lbs 30×2} …  30 lunges with 15lbs dumbell … dumbell press left right both { 15lbs 10 x 2} dumbell fly {15lbs 3 x 10} shoulder swings 3 types {5lbs 3 x 10} … bicep curls 2 x 15 15lbs …. shrugs 1 x 20 10lbs 1 x 10 15lbs … milaltery press 3 x 10 15lbs … lateral raise 3 x 10 8lbs … overhead press 3 x 10 15lbs…. 20 of each leg raise… alternate kick… olbique … bike … knee bent … straight leg … straight leg crunch …. knee bent crunch … body up 30 degrees… legs in & out … push ups

12 – 14- 10

8 x 200m with 30 sec rest then a 600m

32.24 … 33.13 … 33.16 … 34.42 … 35.15 … 37.61 … 3.49 … 36.63

37.76 … 40.04 … 41.05 … 1:58.86

20 of each …straight leg… oblique … knee bent … striaght leg crunch … knee bent crunch … chair crunch

12-13-10 {in my apartment}

50 ab circles … ins with circle ring … squats on wall with ab ball …

25 ab ball crunches … overhead press (10lbs) … bent over row (10lbs) …flys (10lbs) … ab ball raises holding with feet

20 curls with red band … 15 tricep press (10lbs) … 5 chin ups ..  ab ups on chin up bar

12-9-10

300m … 46.95

4 x 150m … 20.40 … 20.93 … 20.83 … 20.43

300m … 49.00

4 x 40m … 5.80 … 5.68 … 5.90 … 5.71

300m … 49.50

12 – 8 – 10

12 – 6 – 10

12x200m 30 sec rest… one lap walk halfway

41.33…39.28…36.41…36.59…36.2…34.98

34.51…34.92…35.11…3.41…35.33…36.06

11-18-10

12 x 200m with a 100m walk… body felt it today man.

35.24   33.88   33.25   32.99   32.99   32.80   32.80   32.77   32.77   33.41   33.28   33.50

11-17-10

5mins on bike level 10….stepper level 13

11-16-10

first day of running!!! teh armory 12 x 200m with a 200m walk…not bad at all

35   36   33   31   31   31   32   32   33   32   33   31

11-10-10

STEPPER LVEL 15 5 MINS… BIKE LEVEL 12 5 MINS… bicep curls 3 x 8 20lbs… tricep curls 3 x 10 25lbs… bench press 3 sets of hold 10sec push 10, hold 10, push, hold … lat pull down 3 x 10 35lbs… pec fly 3×10 40lbs long & short … push down, reverse curl, standing row 3×10 20lbs … shugs 3×10 65lbs… leg curls {single leg} 2plates 3×10… ins & outs long & short 5plates 3×1 … leg press 3×10 90lbs… dumbell chest press 2×10 20lbs {right, left, both} …dumbell squats 25lbs 1×30… leg curls 3×15 3 plates alternate leg… sit ups: push outs, alternate legs, leg straight, knee bent, body up, bike, oblique, knees to chest, push ups.

why am i training? i love it. my doctor said i can so i am. the baby will be fine. somehow i have to pay attention to my body even more.