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TODAY’S TRAINING INSPIRATION:
DONOVAN BAILEY

Pictured to the right today: Donovan Bailey, double gold medalist and world record setter in the 100m dash at the 1996 Olympic Games. A pressure performer if ever there was one.

Born in Jamaica, Bailey moved to Canada as a youth, where he established himself as one of the world’s premier sprinters. In the early 1990s, after acquiring a career as a stockbroker, Bailey decided to focus his energies on running and the results were truly spectacular.

After winning the gold medal in the 100m sprint and also the 4×100m relay (with legendary teammate Bruny Surin) at the 1995 World Championships in Gothenburg, expectations were high for Bailey at the 1996 Olympics in Atlanta. Canada had a history of both great sprinters and great embarrassments at the Olympics after the Ben Johnson debacle of 1988, and so the pride and hopes of a nation were resting largely on Bailey’s shoulders.

But when the pressure was on was when Bailey performed to his highest level. His drive, training and determination kicked in and he secured Canada the gold medal in the 100m sprint, and also anchored the 4×100m relay team to gold medals, setting world records in both events at the same time.

Before retiring, Bailey would also win silver in the 100m sprint at the 1997 World Championships in Athens, and gold in the 4×100m at the same venue. A nation’s Olympic pride was restored, and Bailey’s work was done.

ON TO TRAINING…

Well, what can I say? I’m ever-so-slightly less sick than yesterday. Still feel like crap but if I can break 20:00 feeling worse than I do now, then today I have no excuses. Perhaps I can even shave a few more seconds off my last time, although I certainly can’t expect to run faster and faster every single day. But I’ll enjoy it while it lasts.

And even though my back is killing me 24/7, my legs are recovering quite nicely. But that was to be expected. I have always benefited from quick recoveries and healing. I really wasn’t even hurting much after that untrained marathon. So as long as that is working in my favor, I won’t squander it by not pushing myself to the limit.

Okay, this is gonna hurt. But I think it might hurt a tiny bit less than usual. Famous last words?

TODAY’S PERFORMANCE

5K Run Time: 19:11
Bench Presses: See Below

I mixed up the bench press routine. I did a bench press test of 115% my body weight instead of the 100% I would have to lift on competition day. I managed to put that weight up 7 times. I then did four more sets of that weight with very little rest in between, then moved down to my body weight.

On the first body weight set, I was able to do only 6 reps, but I wasn’t surprised, because I was already pretty tired. I did four more sets at that weight, then one set to failure of one plate per side (135 pounds). I was a little surprised that I was only able to get that weight up 10 times, but then again, it was my eleventh set.

iPod songs during the training run (custom):
1. Howard Jones – Like to Get to Know You Well (International Mix)
2. Stan Bush – Fight to Survive (Bloodsport)
3. Robert Tepper – No Easy Way Out (Rocky IV)

TRAINING NOTE

Not happy or unhappy with the bench press test because I don’t know yet what my current benchmark should be for these weights. I just know that I’ve been a lot stronger than this in the past, so this is my punishment for being undisciplined.

As for the run, couldn’t really be happier. I did the first mile with no music. I did the first 2.5 miles at 10 mph, and only slowed down to 9 mph for the final 0.63 miles. Had I not been a moron and chugged a Venti Starbucks coffee before getting on the treadmill…who knows? Anyway, I know that no matter what I do, my buddy (the discipline and work ethic king) is training harder than I am, so I have to keep raising the bar. So far, so good.

INSPIRATIONAL CLIP

If you know what you’re worth, go out and get what you’re worth. But you’ve got to be willing to take the hit.

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