As some might know, I plan on going to the Texas Relays in April. Im currently completely out of shape, running shape that is.
So, for the next four months, im gonna post all my workouts.
12/11/06
Today I just tried to see how my block starts were. Not trying to do anything spectacular today.
1 lap warm up followed by 10 min worth of stretch.
a few plyos - high knees, lunges, butt kicks, side steps
6x30s with 2 minutes rest after each
rest 8 minutes
4x40s with 3 minutes rest after each
Let me say, my starts are horrible. theyre like ive never used blocks before. :eek:
And also, I had a bit of ankle pain. Can yall say anything about that?
Tomorrow, I start my GPP (The John Smith one). Thats gonna last about four weeks.
well i might just sa yu might wanna do a lil bit more speed endurance tpe stuff instead of speed the first day, i mean with a time of 10.9 a 22.7 doesnt seem right. It seems as if your totaly lacking any endurance. As far as your ankle i would probably just say that its stress on the tendons/muscles from lack of use then trying to go into sprints. hint: build up to that.
Whats the GPP from John Smith like?
Can you post it or describe the differences to CF-GPP?
Here’s the link to the John Smith GPP
http://www.charliefrancis.com/community/showthread.php?t=10646
To tell you the truth, i have no idea what CFs GPP is. Ive never looked it up… :o
Today, I just did weights. My whole body was sore from the block work I did yesterday 
(That shows how much Im out of shape :rolleyes: )
Worked my shoulders and back
Upright row - 3x10
Bent over Row - 3x10
Military Press - 2x12, 1x10
Close-grip Lat Pull Down - 3x12
Bent over Lat raise - 2x12
Cable Row - 3x8
Foward Arm raise - 3x12
Worked abs for a good 15 minutes
Had some pretty bad back pain when I woke up, I think I slept wrong. But the workout loosened up my muscles. Afterwards I sat on a message chair for about 10 minutes (helped a lot)
Tonight, I might take an Epson Salt bath.
Today was some more block work, i finaly bought some better blocks that dont slip when I push off; they are very nice and so much better than my other blocks! It feels like Im back in the game 
so…
1 lap warm up, 10 minute stretch
Plyo’s - 2xHigh Knees, Lunges, Butt Kicks, Side Step
To get ready, I did 6 10m at around 65%
did shuttle drills, set at 20 yards, 35 yards, 50 yards. Did that 3 times with a full rest in between
After that, I did quite a bit of block work.
P.S. Some friends of mine from last track season came out and we had a little race. Suprisingly, I beat people that could beat me last year, and Im out of shape. (And they are in shape.) So that was a little boost of confidence.
Till tomorrow…
Today i did weights
Bench Press - 3x8, 1x6
Barbell Shrug - 2x10, 1x8
Incline BP - 3x10
Shrugs - 3x10
Abs
At the beggining I was a little tired. I couldnt seem to get in the mood. I then got caught in the thought of track and there it was, i got a wave of energy.
Till tomorrow
Today, I was tired. I just couldnt seem to get in the mood to go run. So after prolonging the wait, I just went to the track
Warm up - 1 lap with 10 min or so stretch
Plyos - High Knees, Lunges, Butt Kicks, High Knee Butt Kicks. Each done 2x
Went to blocks
3x10m
4x40m
4x50m
Had complete rest after each rep and had 5-8 minutes rest after each set.
Doin pretty good. The ankle pain that I addressed on Monday seems to have gone away. I did have a little bit of stress at the beggining but it soon went away.
Till tomorrow…
Today just did weights
arms -
barbell arm curl - 3x12
triceps push down - 3x12
reverse arm curl - 3x10
french press - 3x10
Legs -
Squat/Lunges - 2x8, lunges were done immediatly after squat
Leg Curl - 3x12
Leg Extension - 3x12
Leg Push (?) 2x10
“And on the seventh day, he rested.”
Today was pretty good. Had zero ankle pain, and i was pretty full of energy
did my regular warmup with stretches and plyo’s then did 3 blow outs
did… 2x3x40m with 3 minutes btwn reps and 8 minutes btwn sets.
done deal…
till tomorrow…
Today was in the weight room.
Upright Row - 3x10
Bent over Row - 3x8
Straight Arm Raise - 2x10, 1x12
Lat Pull Down - 2x10, 1x8
Bent over lat raise - 2x12
Machine Row - 2x10
Running arm motions - 4x40 (5lbs each hand, did 20 each arm)
Right know, as i type this, im having a little but of shoulder pain, I dont know if its my rotator cuff or not, Its kinda in the front where the pain is. I might have over done it with the Running arm motions. :o
Otherwise, im feelin pretty good.
One quick question, Ive been having some pain located between my chest and shoulder, not to sure what that muscle is called, but i think i injured it a while back and the pain comes and goes. Some times the damned thing takes my breath away. Do any of yall know what it is?
thanks
till tomorrow…
I would cease the arm running with weights. 4 x 40 especially, that’s a lil too much. It sounds like it may be an AC sprain/strain… Can you get a little more detailed?
well, if you look into a mirror at your shoulder, its hurting right in the center. right know, it hurts a little but nothing lik it was earlier
wuts our maxes in the weight room?
Sorry to take so long to reply…
Bench Press - 190
Squat - I have no idea because Ive never maxed out on the squat. But if this is any inclination of what i can do… I can leg press a little over 500 lbs. on the free weight leg press machine. (what do you reckon my squat can be?)
Dead lift is somewhere around 150.
I havent maxed out on really anything in a couple of months.
My problem is I do a lot of low weight work with high reps, and I do heavy weights for my lower body every other week.
I dont know but thats maybe why im more cut than built. 
Well after a nine day break form my shitty rotator incident I got back into the weight room. Still a little bit sore so I took it pretty easy…
Row - 2 set warm-up, 3x8, 1x6
Barbell Shrug - 2 set warm-up, 3x12
Lat Pull Down - 1x6, 8, 10 (Heavy to light weight)
Plate Shrug - 2x15
Cable Row - 2x8
Most of the workout was done with relative ease. Nice and smooth…
Till tomorrow…
So as the new year begins, I start off with a leg workout.
Bike a 5 min mile
Stretch
squat - 2x10, 1x8
dead lift - 1x12, 10, 8
1 leg body squat - 3x6 on each leg
leg ext. - 2x12
leg curl - 3x8
Bike 8 min 2 mile
Stretch
abs
p.s. today I woke up and I had this pain located at the back of my knee cap. I made a quick turn and the knee cap popped. And for the rest of the day my knee has been hurting. I decided to do a leg workout to get it loose and the pain went away almost completely. What do you think caused it. It felt like it was inflamed almost and I havent been doing anything workout wise. Hints?
thanks
Till tomorrow…
Any meets yet, how is the 10.3 going?
Nope, so far nothing. Ive been doing some strict training though.
As far as the 10.3? Ive been doing endurance work for the past 3 weeks. Once im done with next week, Ill be going into my speed sessions, and speed endurance stuff. From what I can gather I can run a high 10.9; thats based off of my 60 meter time of 7.00. Ive also noticed that my enduarnce has greatly improved. Before I did any speed work, I was running a low 11.0x. so I guess my improvements are on the upside. I just gotta get 4-5 tenths of a second off and Ill be good! :rolleyes:
But Im trying to find some meets and I dont know where to look. Does anybody have any ideas of where meets are in the Dallas, Tx area?
Thanks