1-26-04 thru 2-1-04

Monday 1-26: Speed

>Weights in the morning

1. Warm Up

2. 5 x 30m fly w/last 2 reps @ 98% (my last 2 were in 3.01 & 2.89)

3. 6 block starts w/ gun in group (20-40m)

4. 4 30m sled pulls from 3pt stance

5. 2 customized “general strength” circuits (i.e. abs, pushups, med ball routines, etc.)

Tuesday 1-27: Special Endurance

1. Warm Up

2. 2 x 200m “back to back”(200m @ 27” + 45” rest + 200m FAST w/roll start + 8'rest)

>my 1 st set (26.1 then 23.5)

>my 2 nd set (25.00 then 23.1)

3. 2 x 600m “breakdowns” (28”/45”28”)(10' rest btwn sets)

Wednesday 1-28: Rest and Recovery Day

>Weights

Thursday 1-29: Speed

1. Warm Up

2. “ASSE” (3 x 4 x 80m w/ 2'/reps; 8'/sets)

>my 1 st set (9.0 - 9.2)

>my 2 nd set (8.8 - 9.0)

>my 3 rd set (8.6 - 8.8)

3. 2 “general strength' circuits

Friday 1-30: Acceleration

>Weights in the morning

1. Warm Up

2. 4-6 x 20-40m w/ blocks and full start protocol w/ gun on curve)

3. 3 x [30m sled + 30m blocks w/ weight belt + 30m block start normal]

4. Work on handoffs

5. 3 “general strength”circuits

Saturday 1-31: General Strength (b/c hills were too icy)

>A combination of stationary bike and “general strength” circuits….lots of both!

Training/Eating Habits

As usual, life has been quite tough lately, but this fall I have been able to train at least twice as much as I ever have before. I have been running great times in practice and it seems like I'm not trying that hard. I guess I'm just not used to having this much of a base. I have never been in this good of shape to start the indoor season, and I sure as hell have never been injury free (knock on wood). I get emails quite a bit asking about my diet. I think I might start writing down and sending in exactly what I eat each day, because nobody has believed me in the past when I've told them that Papa Johns and McDonalds have been my main diet. This year I am doing quite a bit better with my eating habits. My roommate “shake-nazi” has been throwing away any bad food I buy before I get a chance to eat it. A few students at Somerset High School in Wisconsin asked me yesterday after I gave them a speech on goal setting/adversity, “what do you eat to run so fast?” I started laughing. I told them that eating what I eat definitely isn't going to make them run any faster. I guess I eat a lot of subway, but none of that low-carb bull…I try to get as much protein as possible.

1 st Competition

As for the first meet, I had the opportunity to run the 2 nd leg on one of our 4 x 4 teams two weeks ago. I didn't try a single step and I still ran a low 46, so I definitely think I'm going to be ready to go this season. Just have to stay healthy. Our team is going down to Nebraska and I'll be running my 1 st open 4 hundo and we'll be putting together a sweet 4 x 4 too! More later, right now I have to go whip my roommate's !&% in Tiger Woods Golf.

Mitch Potter