Woo-ha! My Feet Are On Fire! Plus I Got to Do the Treadmill Sled Again
You can follow my daily updates here on Geek2Freak, and you can follow my overall weekly recaps every Sunday at FitBuff.com.
Also, for my daily updates from before this blog was born, check here: Personal Daily Workout Log (June 4, 2007 - July 17, 2008).
(I recommend perusing October 2007 and the following several weeks, as those were especially turbulent times, including major jaw surgery, being wired shut, and losing nearly 20 pounds in 7 days!)
Today’s Workout Log
Speed Camp
Warm-up
- 3 minutes of various jump-roping (two feet, alternating, one foot, etc.)
- 5 minutes of stretching
- 10 Oblique Side-Bends with Barbell
Workout
- 3 40-yard sprints (5.5 seconds, 5.4s, 5.2s)
- Hourglass Fast-Feet Drills (15 seconds, 30s, 45s, 60s)
- Hopscotch Fast-Feet Drills (15 seconds, 30s, 45s, 60s)
- 3 Fatigued 40-yard sprints (5.5 seconds, 5.4s, 5.3s)
- Box Step-Up Fast-Feet Drills (60s, 90s)
- 5 10-Second Treadmill Sled sprints (44 yards, 46y, 48y, 42y, 32y)
- 1 10-Second Treadmill Sled sprint (46 yards)
Workout Journal Notes
Let me say first that my feet are absolutely on fire right now!
We did a lot of agility work where my feet were pounding the ground and changing directions quickly, and I had on some thin ankle socks, so my balls (of my feet!) definitely took a beating.
The workout itself was fun, even if I may not admit it as I’m gasping for breath in the middle of it.
Today was kind of a mid-program test to see how much progress I’ve made in the last few weeks.
We started right off the bat with 3 40-yard sprints. If you remember, my preliminary results were downright deplorable at over 5.7 seconds.
Granted, I knew nothing about form, had no endurance, and was on a sore calf, but still, today’s 5.2 marks a respectable half-second improvement in only 3 weeks.
I’d love to get to 4.9 or below, so I could at least be in the same stratosphere as real sprinters, and he thinks we can get there in these last couple of weeks.
Another great thing I noticed was that my fatigued sprints were almost identical to my first ones, which I think is a great testament to the more endurance-based speed camp I go to on Saturday’s.
My legs are adapting nicely to the added demands, and the results are showing in the real-world.
We ended with my favorite piece of equipment from last week: the Treadmill Sled.
This time, instead of 4-second sprints, I did 5 10-second sprints, and those 10 seconds seemed A LOT longer!
I made it 44 yards on my first attempt, so I set my sights on the 50-yard mark.
I inched closer with each sprint, and made it all the way to 48 yards on the third set, but then my legs were absolutely hosed.
I dropped 6 yards on the next one, and barely gutted out 30 on the 5th set.
That was the end, but I told him to just give me 2 minutes to recover, so I could try one more time for 50 yards.
I gave it everything I had and came up just short at 46, but that was after serious fatigue was setting in, so I have no doubt I’ll hit 50 next time!
Today’s Diet Log
For up-to-the-minute coverage of my world-famous digestive system, check out my very cool and overly-detailed Diet Log.
Current Stats and Measurements (August 10-17, 2008)
Height - 6′3″
Weight - 197.4
Bodyfat - 15%
Biceps - 14.5″
Calves - 15.25″
Thighs - 24.25″
Waist - 33.25″
Chest - 42.3″
Current Supplements
BSN CELLMASS (Creatine)
100% Whey Protein - Gold Standard
Life Extension Multivitamins
NOW Foods, Super EPA Double strength - 60 Softgels (Fish Oil Capsules)
Flaxseed Oil 1000mg, 100 softgels
NOW Foods, Glucosamine & Chondroitin plus MSM
Greens+, 9.4 oz powder
Current Workout Routine
Eric Cressey’s Maximum Strength: Get Your Strongest Body in 16 Weeks with the Ultimate Weight-Training Program
Weekly Progress Pics
Before (Mid to Late 2005)
Current (August 17, 2008)
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