Seth Boomsma Content Library

taking a few days off to rest my shin splints, back at it on monday!!

dynamic warm up, 10x120.....recovery day from yesterday's meet gearing up for tommorows big meet....im running the 100,200,400 and 4x100

did a ladder on the elliptical and then did some upper body lifting with stationary bike warm up

1st day sprinting for 6 weeks. felt pretty good, did 3x20m, 1x40m and 6x100m technique runs, didnt feel overly fast but still pretty good, weightlifting: rdl, weighted pull ups, push press, bb jump squats, testing monday!!!

Recovery run, 800 warm up.... 1 mile run in 7:04. then did 10 x 120yd strides

first ever 5k race and did pretty good.....ran a 18:50 and got 16th

first ever 5k race and did pretty good.....ran a 18:50 and got 16th

stationary bike for 1.65miles, incline bench 2x8, back extension 2x20, arm curls 3x5, row 2x8, hip extension 2x10, tricep extension 2x8, core 200reps, 1 legged jump ups for 30sec. each leg, alternating leg jumps for 30sec.

weightlifting: DE day on squat, powerclean, bench and lethal weapon... 2x60m dash

race today...got 8th and clocked in at 18:55....2 mile cool down......great race to build off of for regions next week

recovery day

1/2 mile warm up, 8 x 120 yd. strides, 1 mile cool down

AM: some tough upper body lifting, with 1200m cool down.
PM: 4 mile run at 7:31 pace

1200 warm up.... 4 x 600 at 1:59 fastest was 1:56, slowest was 2:00... with about 5 min. rest in between.. 600 cool down

1200 warm up.... 4 x 600 at 1:59 fastest was 1:56, slowest was 2:00... with about 5 min. rest in between.. 600 cool down.. toe felt a little bit better.... i think i might take this weekend off to rest tho....2 days is better than a few weeks

little bit of a recovery day........ did some very light upper body lifting with some core work and then rode on the stationary bike just to get a light workout for my legs.... i got a race tommorow to thats why i did this

couldnt get any running in today but i did do some upper & lower body lifting, which was very tough for me because it was the 1st time i went all out in my lifting since july.

8 x 400 at 1:20-1:23....800m warm up with 400m cool down... lifted whole body at 7 am also

dynamic warm up, 2x500, 1x250, 1x150, cool down...... felt good but shins were killing at the end

dynamic warm up, 2x350, 1x8 & 1x5 on bench press, core work 100reps, cool down, restretch, a friend and I were duking it out, i beat him once in the 200 and he's beat me once, so were really working our tails off, it is also very good because we both want to be the fastest and were both on the same relays so its benefitting both of us, now lets see if we can get our other guys to get going

dynamic warm up, 4x300m, 3x6 on bench, 2x10 on squat, cool down...... felt good

4 mile run, with weight lifting

1st day of x-country, 15 minute run

3 mile run at around 7:12 pace, 7:11 fastest mile and 7:13 slowest

plyos

did sprints 6x20, 4x15, 2x10, 1x45.... DEEP squat 3x6, calve raises 2x10, bulgarian squat 1x8, depth jumps 2x5, 1 legged jump ups 2x30sec., alternating leg jumps 1x30sec., maxed out on bench and got 185lbs pretty easy.... increased by +10lbs since last time i maxed out

Im going to take off a week or maybe two just to rest and recover the body after a very long and pretty succesful Track Season. We'll see where the rest takes me

light plyos, with some stretching

2.18 mile run with short 50m bursts every quarter mile or so. felt great. cool down & restretch... beautiful evening out

4 x flying 30m; 2x10m with ankle weights...... felt faster then i think i ever have....really a great workout

Maxed out today, heres what i got: Bench: 175, PowerClean: 150, Squat: 245, Lethal Weapon: 310..... very happy with my bench, little weak on the Clean and a bit dissapointed on my squat

track workout at the university of minnesota.... 4 x 200 at 33sec.
2 x 400 at 1:15

3 mile run at 7:06 pace.......ice bath as recovery........felt a bit sore

1200 warm up, 4 x 200m hill sprints w/jog recovery downhill... had to cut it short because of rain, 800 cool down with some upper body lifting

easy workout before tomorrow's race. 2.31 mile run. with running drills

400 warm up.... with 45 min. long run...totaled up to 6 miles... with upper & lower body lifting

800 warm up....3 miles at 7 min. mile pace...400 coll down with stretching

race today....clocked in at 18:35...not too bad of a race for me

pre-race workout... 800 warm up/cool down.... 16 x 120 strides

meet at garretson, ran 1,2,4 and 4x1. ran a PR in 200 of 23.01, keep improving, ran a 11.4 in 100, not to bad although was hoping for a 11.2 or 11.3, 53.6 400, wasnt very happy with that.... my hamstring was tight the whole day and i strecthed it out quite a bit, any tips on getting them loose??

speed work

meet today at USD, ran the 60m dash....ran alright, was held in the blocks, badly and had a bad lane draw, lane 8. overall though i ran great after the start

1.85 mile run at around 6:50mile pace. Lactac Acid sucked, this was my longest run since last winter, figured i should get in a endurance workout. then did 5x block start

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1 mile warm up, upper and lower body lifting, 1 mile on the stationary bike, then shot around for about an hour....... it was just an easy shake out for my legs after yesterdays race...... Legs felt awesome today

6.65 mile run at 7:45 mile pace....felt great, a little cold tho

state today....got 63rd out of 134....19:00....very wet,muddy.....prob coulda ran better....had a good season tho for my 1st year.....

tough workout today...... did bike for 2 miles, then ran 2 miles, then biked 2 miles, then ran another 2 miles, then biked 2 miles....total of 10 miles today....felt great

race today.....ran a 19:38....hard course, the heat probably didnt help much either tho

active recovery, light stretch and played basketball for 30min.

pool run

4 mile run at 7:30 mi. pace.... stretching afterwards

alright,ive been lazy the past few weeks,ya ill admit it,hardly done anything. Now its that time,its gut check time,its get your a$$ in gear time and thats what exactly im going to do.I set a goal a few months back to run 11.2 and thats what exactly im going to do.So today i played about 1 1/2 of basketball lifted.i did leg press as hard as a could for 30sec. and then did single leg press for 6reps each leg,calf raises x10 & bench 3x8. Im ready to commit myself and take myself to the next level

bench 1x8 at 145lb, 1x6 at 155lb, 1x2 at 165lb, 1x10 at 135lb....dumbell curls 3x8, back extension 1x20, core at 200reps...also shot around for about 40min.

Meet this Weekend, USATF Regional Junior Olympics, Hit a pr in 100, 11.27 which was huge for me, 200 ran a 22.95... season is over now, great season but already looking forward to nxt year

Well this weekend marked the middle of the season and on to the second half, which includes new goals! Howard wood was good and is like a preview for state. Our relays did good but we all feel we can do better and get healthier. So my goals for this 2nd half are: to run a 11.2 in the 100, go 22.8 in 200, 52.5 in 400, and relays, go 44.5 in 4x1, go sub 1:33 in 4x2 and set the school record, go 3:31 in 4x4 with another school record. And for the ultimate team goal: win the Team State Championship!

rest day

I will now be resting for 1 week, maybe longer if i need it and then i will start my 400m training!!

recovery day......26 miles this week

easy prerace run....2.2 miles at 7:26 pace with wharton stretches after

double day,,, ran 4.8 miles in the morning around 8:00 pace.... ran 4.1 miles at night at 7:30 pace..... Felt very good

meet today, qualified in both the 4x200 and 4x100

meet at Vermillion, 1st meet of year. ran 4x200, 4x100, 400m & 200m. Overall a great day, 1st in 4x200 (.4 off from qualifying), 3rd in 4x100(.1 off from qualifying), 1st in 400 (53.22), 4th in 200(23.17 & state qualifier) Very sore after the meet.

1xmile fartlek, 1x1200 fartlek, 1x800 fartlek, 1x400 fartlek. felt good

2 x 1 mile fartleks..... jog 300, sprint 100

sprints 6x30m, 4x20m, 2x10m, 1x50m

traveling up to wichita, i'll try to get some kind of workout in tonight

dynamic warm up, 5x block start, felt very explosive.... tommorow is off day and meet is on saturday and sunday

active recovery day. played basketball for about 45 minutes

regions today...... clocked in at 18:52 and i am goin to state, in only my first year in XC

AM: did ken harnaden's bodyweight circuit PM: 800 warm up....6 x 400 at 1:11, 1:17, 1:18, 1:18, 1:18, 1:19.....goal time was 1:17-1:21.....400 cool down....

20 min on stationary bike with 30sec. bursts every 5 minutes...still bad weather out

10 x 120yd. strides

40 minute run...dont know what mileage was.... toe really hurt today.... went to the chiropractor and he said that it might just be an overgrowth and to ice the crap out of it...so thats what im doing

dynamic warm up, 14x100m, 30reps core between runs, totalled up to 420 core reps, around 2000meters today including the warm up, ice bath afterwards. Felt Great!

5k race today......clocked in at 17:20

3 mile runa at 7:30 mile pace..... very hot out today

easy 30 minute run.... 3.75 miles.... pretty easy day

dynamic warm up, relay handoffs, then 3x5 on 25m hill..... overall i was really sore from yesterday but shins felt a little better after last nights treatment

dynamic warm up, relay exchanges, 3x5 on 20m hill, cool down, overall it felt good, pretty easy, coach talked to me about trying 800, i kind of want to try it, just to better my 400, so we'll see

hill day with stretching

6 400's at around 1:25....fastest was at 1:20,, slowest at 1:29......pretty easy

5 x 1,000 at 3:49.... fastest was 3:47 and slowest was 3:59

Recovery circuit, consists of 10 lifts x3 with 300 reps of abs after circuit

little bit of an off day. ran 1 mile and walked 1 mile, then did some stretching

today was an awesome day, i’ve reached the goal i wanted to and actually surpassed by 15lb! i increased my squat by 70lbs. I think this is just a start to a great year coming ahead. I can feel it coming closer everyday.

11.2 in vision

dynamic warm up, 4x150 w/ 4min. recovery, felt good but had horrible knee lift

dynamic warm up, broken 400's- 300+100 10min. rest, 250+150 10min. rest, 4x30m block start..... felt great, im in some of the best shape ive ever been in

Dynamic warm up, 4x100 at 90%, 4x100 in/outs..... Very SORE from yesterday

not much of a workout today....ran for 5 min., biked 5 min., elliptical for 5 min., then core exercises

lil bit of a crazy day.....supposed to do a 30min. run but only got to 17min. because my calves tightened really bad....then i massages them a bit....then they felt good so then i went for a 3.2 mile run in the rain...

Dynamic Warm Up, 6x200m at 75% w/ 1:45 recovery. ran them in 29.9, 32.6, 32, 34.5, 34.4, 36.2. Really windy on runs 2,4,6 think that might have affected the rest. Felt desiant tho, 2nd week straight ive done this workout as all ive done up to now is acceleration and block work. Also hip flexor was a little sore.

Been a while since i updated this, will start updating it as often as possible. between ACT studying, school, starting to worry about college and training, ive been really busy.

4 mile run at 7:29 pace......with light lifting and some hard plyo's.....felt awesome today, ready to get after conference

1mile stationary bike warm up. Bodybuilding recovery circuit. 900reps core. 1/2 mile bike cool down. Also got out the stick and rolled out on my legs

1200 warm up..... 3 x 1,000 at 3:34 - 3: 44....fastest was 3:35 and slowest was 3:47...400 cool down...stretch

XC meet at salem and ran a personal best 18:41 but got 31st

race today.....clocked in at 19:17.....got 7th place

12 x 120yd. strides........with upper & lower body lifting

race today... got 19th, clocked in at 18:47... probably the hilliest course i've ran on

dynamic warm up...... then it rained, so no workout, rest day before tommorows meet, running the 4x100, 4x200 and 200, hope to get them relays qualified tommorow

dynamic warm up, 3 x relay exchanges, 4x100, cool down. hamstrings were a little tight, iced after which felt better, meet tommorow

easy 3 miles in 20 minutes

easy 30 minute run...... nothing to special with upper body lifting

ran 5 miles. then did some light circuit training

did whole body.... burnouts on bench from 175lbs down all the way to 135lb, arm curls 3x8, row 2x10, leg extension1x10, hamstring curl 3x8, leg press 2x6 & 1x10, bulgarian squat 2x8, back extension 3x8, core 150 reps...overall great day, felt good, very sore today and will be doing short sprints and plyos today

weight lifting for about an hour..felt very good

ran 3 miles at about 7:15 mile pace

2 mile run with 50sec. speed bursts every 600meters or so.... light weightlifting after. had horible lactic acid goin on!!

Dynamic warm up, 20yd-40yd-60yd-40yd-20yd, with lifting....
PowerClean: 120 4x6, Bench: 140 2x6, Lethal Weapon: 250 4x6, Squat: 205 4x6...... still felt very sore from monday's max out but overall a great workout

3 mile run at around 7:40 pace.....almost felt a little burnt out..

12 x 120 yd strides.....just a shake out before tommorow's region meet

raining out, so did 6 miles on stationary bike

Been a while since last updated this, figure i should put my PR's as of late.

standing long jump: 9'8........ Vertical: 32in...... 10m: 1.85, 20m: 2.99, 30m: 4.08. Squat: 435x3 RAW.... Bench: 225x1, RDL: 315x2

training is going great! my first indoor meet looks like it will be early december.

Dynamic Warm Up.....5x 10m backpeddle into 15m sprint.....5x20m falling start.....standing triple jump: 4x3, farthest was around 27ft

Clean: 145x2, 175x1, 175x1, 175x1
Push Press: 3x2 at 100lbs
Calve Raises: 3x10 at 50lbs

10minute ab circuit

Overall i was flat. Never really had that giddy up like im used to having. Hip flexor was sore the whole day and was tight during workout.

800 warm up,20 min. fartlek,400 cool down

rest day today.... my big toe has been giving me some problems so i'll see how it feels after a rest day.... did wharton stretches and that helped the toe a bit but i still feel pain.... tomorrow i have a chiropractic appt.... so we'll see what he says

Dynamic warm up, 4x10m push up start, 2x50m mechanics run, 2x50m sprints, 5x3 depth jumps, bulgarian split squat, bent over row, ham curl, incline bench. all lifts at 3x3. cool down.... overall felt good, on the jumps i was flying

800 warm up.... 3 x 1 mile fartleks....sprint 75, jog 325

12 x 120yd. strides........ lifting... bench 3 x 8 at 105lbs....... squat 3 x 8 at 155lbs...... just trying to maintain muscle......nutrition has been a bit bad, so im going to get that better

3 & 1/2 miles today... jog 200, sprint 100 then walk 100.... then i did some upper body lifting