hi every one i hope i will start writing about my training from the mid of november 2004 this is my first time in track and i am intrested in the 100m and may b 200
little about me
5’8…115 lbs
pb 100 11.9 ht
my goal is to be stronger with weight lifting and also gain some weiht cuz i am skinny…
and to run the 100 in 10.2 ht
i will train for approxmently 8 months 2oo days i guess
n i hope i can go to the mediterranean games in almeria spain on june 2005 runnin for algeria!
wish me best
ahu… 
This is my first day of training and it is for developing General Strength
In the morning- 5 am-(after the prayer)i did some strech in the mosque with my friend it was so hard because i didn’t strech since i was in japan 5 years ago when i was playing karate! :rolleyes:
9:00am-Weight Training
I did some strech…
UPPER BODEY
Bench press:115@44lbs(warmup)
310@66lbs
Military press:110@15lbs(warmup)
310@30lbs
Barbell reverse curl:3*10@37lbs
Wide grip pull down:110@70lbs
210@90lbs
Back hyper extension:3*30
LOWER BODEY
Squat:115@66lbs
210@82lbs
(it was really hard for me the bar was on my bones,i dont have any meet around my neack!) :eek:
May god hlp me do the Endurance work tomoz because i think i will be broken
Any ways it was really exciting!i trained with safri duo by the way lol
:o 
Not bad, I’d kill the calf raises though. And for endurance runs, what were you planning on doing? You should have done your high intensity speed endurance run the same day as your weight training, only before. Split runs would be a good idea for you. Also set more feasable goals. Like say “I want to run 11.5 in 3 months”.
Ok for the endurance am planning to run 2sets of 3-200m 3min between reps and 5min recovery between sets is that ok because this is my phase one and it will last for 12 weeks…
and about the goals man i can do the 11.5 if i get the spike so let me say my goal is to run sub 11 in three monthes
will require lots of energy and dedication IMO
but ok!
may god help me and take care of everything
and i have to work hard
oh u will think of God, believe me
Hey everyone this is my second day,It was for developing general endurance…
I did some streching in the morning…than i went to the track they are renewing it and it smells really bad…any ways the programme was to run 2 sets of 3* 200m at an effort of 80% of my 400 targeted personal best…how the hell am i gonna know my 400 tgb and how do i do that 80%??
any ways i just did them putting in mind that i don’t do them with my full speed…my friend timed them for me with his mobile stop watch…the times was like this:
1-00:00:31:74
Rest 3 min (safri duo moonwalker)
2-00:00:31:77
Rest 3 min (safri duo moonwalker)
3-00:00:31:77
Rst 5 min (safri duo rise)
4-00:00:32:55
Rest 3 min (doing nothing )
5-00:00:32:06
Rest 3 min (doing nothing )
6-00:00:31:22
it was nice!
After this i went to the weight room to help my friend so i did
330 Situps…
330 Back hyperextensions(my back is so weak and i walk like an old man so i have to really work on it)
I did some streching in the morning… :rolleyes:
9:00am-Weight Training
I did some strech…
UPPER BODEY
Bench press:
110@20kg(warmup)
110@30kg
110@35kg
15@40kg
Military press:
110@12kg
210@17kg
1*5@22kg
Barbell reverse curl:
210@12kg
110@17kg
Iwill work on my back and abs at home.
LOWER BODEY
Squat:
112@20kg
110@30kg
2*10@40kg
It was a nice day and i really felt like i am training!
we trained with dj sammy this time! 
Today was for developing the anaerobic quality
(I dont know what the hell is anaerobic quality but as long as it make me fast i will be happy doing it )
I had to do three sets of 6*40m ,with an effort of 80% of my tpb of the 100m…???I think i did them with 100%!
but the track is still new so ther is only the start line and the ending line of the 100…
I could not know wher is the 40m so i did them on the soccer field,starting from the goal and run till the middle of the field.
Anyways i timed only the last 8 runs they was like this
1-7:59
2-7:41
3-7:69
4-8:26
5-7:93
6-7:62
7-7:51
8-7:42
all of them standing start hand timing
by the way whats the distance from the goal to the middle??
Well i did some search, and that distance was 50m.
Is that 7.41 sneakers,on grass and standing start,is it bad acceleration??
On friday i have to do technique work,my prog says run 30s with tyre!
to be hounest i cant take the tyres from my dads car and go to the new track and run there.Coaches will kill me :eek:
So is ther any thing to do instead??please help.
Thank you very much…
You don’t have to run with a tyre, just find a hill (not to steep). Running up a hill will serve a similar purpose as running with a tire (resisted sprinting).
Thank you alex,I will run up a hill on friday than.
9:00am-Weight Training
I did some strech…
And than i timed my 100m two times…
I’m a really damn stupid guy who want every thing to come fast,my times were $hit,I have to relax and never time it till the end of this phase.
UPPER BODEY
Bench press:
210@30kg
110@35kg
1*8@35kg
Military press: (from standing position this time)
310@12kg
16@17kg
Barbell reverse curl:
110@12kg
310@17kg
Back hyper extension:
3*20
situps:
3*20
LOWER BODEY
Squat:
110@30kg
110@40kg
2*10@45kg
Toe rise:
I’m not gaoing to do it again .Numba’s advice
Good news,finally i got my spikes!But i think it was really expensive than the on the net…
If you buy it from the internet it’s like 20 or something,and i got it here for like 45$ damn. :mad:
I took a sweet rest on thursday & friday.
Any ways today was fine
9:00am-Weight Training
UPPER BODEY
Bench press:
110@30kg
310@32.5kg
Military press: (standing position)
110@15kg
210@17kg
Barbell reverse curl:
3*10@17kg
Back hyper extension:
3*20
situps:
3*20
LOWER BODEY
Squat:
110@40kg
210@45kg
1*10@50kg-Finally I did it 110lbs coooool
Straight Legged Deadlift :
210@40kg
210@50kg
The beat goes on dara rum tarum tum…
This day was really shit. :mad:
Instead of doing my 23250m for endurance,I timed my 100 two times to try my new spike…And it was a real dissapointment my speed is gone i felt like a slug i was so slow.my times were both 12.7ht
I know this have nothing to do with the spike, because the other day I timed it with sneakers and it was 12.8 and 13.4.
I wanna know what the hell is going on??
Is it because I’m lifting and my mucsles are tired??what happend?
Is it because I’m running in the morning and i still don’t have the energy?(I had a cup of coffee,two spoons of honey and a banana)
I was so excited and now I’m so disappointed,Training by your self is shit.
Want to know how much am down?Well when i went home ,Nsync was on the radio and i didn’t turn it off,I found my self listning to them, OH my god that tells alot…
Now again i found my self so far down, away from the sun
what should i do guys???HEEEEEEEEEEEEELP plz 
thanx.
stop whining, structure your workouts better, and get faster. like when i see your posts i see no structure to them, just oh i did some speed endurance runs. question though, how can you do speed endurance without the proper speed? think about it…
Thank you for the reply
What do you mean by structure your workouts better ?
Can you help me structure them,I don`t know how…
thank you very much numba
search around for GPP phase, look up the classics thread made by pete, and buy the book CFTS, its not expensive and if u seriously want to get fast, then it will be number one on ur priority list.
or find someone to help or advise you…
-my son has talent, a whole lot of it… but is he motivated to do the research?, learn the best theory (for him) for speed workouts? set up schedules?
no… he likes to win, but unfortunately is willing to lose and let his running fall by the wayside - as displayed by his lack of personal motivation. He hasnt really lost yet, but I think that is largely because his dad, me, hasnt given up on pushing him.
My encouragement will only go so far… after this season (senior/ high school) he will either continue on his own or let it go. He doesnt have the grades for a real college or university (4 years) and can go to a junior college if he chooses to work for it.
there is a science to this thing… and many contradictions that one has to wade through… thats because we have to find the best of what works for us as individuals, and becuase there are many pretenders out there… guuys that dont really know all what they are talking about.
keep looking.