circuit/core
12 minutes on treadmill
3 x (situps, pushups)
3 x single-leg legpress (3 plates per side)
2 sets pulldowns
3 sets hypers
5 minutes treadmill cooldown
Nice easy workout. flushed everything out nicely.
Cheers
Chris
Decent workout tonight.
Went to the track with Malik and initially felt like crap. Legs were hurting on the track and I managed only a few accels before deciding to cut it short.
There were a ton of kids on the track so we decided to hit hills (grass) instead.
Ended up running
5 x ~50-55m in around 7.0-7.1 up hill in flats with 2 minutes rest
4 minute break
4 x ~50-55m in 7.0-7.2
What was originally a bad workout ended up being quite decent 
Cheers,
Chris
circuit workout today
10 minutes on treadmill
3 x pushups(20) situps (20)
6 sets single leg press 240 for 5
2 sets chins (10 reps)
2 sets bench (205 for 8)
Felt pretty good
Ran into an old track buddy from ten years ago. We are going to hit a hill workout tomorrow. Should be fun!
Cheers
Chris
What your doing so far is amazing, converting all the raw strength you built up over the winter into what you need to start proper sprint training. Times will come gradually, dont wait for them though, just do your thing, and they will come to you, so good luck with that.
On the other hand, why not introduce a special endurance session in the middle of the week, like 2x200m and then you can build up to 300s. It is a very good time to start on those, so as you are developing starting power and acceleration, there is the special endurance portion on the other side. It will also have less stress on the body, esp the hamstring! Im telling you this because im sick of my own hamstring, so i decided to keep the distances up a bit, or otherwise i feel like an alarmed bomb that can explode on any second.
how about if you do this
Mon- acceleration work up to 30-40m. 5x100m on grass
Tues- tempo/circuits
Wed- Special endurance 2x150, 2x200, 2x250 over three week period and re-cycle. Then go for the 300s when you fele confident
Thurs- Pool/Tempo/Circuits
Fri- Speed Endurance from 60-120m. 5x100m on grass
Sat-tempo or rest
Sun-complete rest
Im just throwing idead at you man. Then you can decide what works best for you. In all cases all the best and good luck with bringing your times down. Remember for the 30m sprint, lean forward as much as possible like you almost catching yourself from falling and pump those arms!
Goodluck man
Komy
I train with Chris and I can already see an improvement in his speed. He is definetly getting faster! It’s just a matter of time before I slow him down :D!
Interesting you mention that because that’s the road I plan on going down over the next few weeks. Hopefully will get a few sessions in before comp season gets underway.
Malik
Thanks for the suggestions Komy
We have actually talked about introducing SE within the next couple of workouts.
I was thinking about running primarily 100’s in the beginning of the season and try to race myself into shape and get some SE workouts in for a 200 later in the year.
For special endurance I was thinking about 2 x 120 to start and then work up to 2 x 150 until the 100 meets start. Then look at a couple of SE 200s when I am ready to run a 200.
The reason I have been holding off is that I start to feel uncomfortable after about 8-9 seconds sprint duration. Up to about 80 meters I am flying and feel great. I am kind of scared to try a longer sprint too soon in case I fall apart and accidently train in a slower speed LOL!
Malik, thanks for the compliment It has been great training with you the past month or so. It’s great seeing us improve and more importantly not get hurt.
When you guys run SE what are the mental cues you use? Are you running balls to the wall at 100% or trying to run about 95% and staying relaxed?
Thanks again,
Chris
Good workout today. Met up with a couple of old track friends from the early mid-90’s.
Ran hills but extended the length a bit and the slope was a little shallower than normal.
warmup - ~1Km jog
4 x80m strides
Hills:
7 x ~90m with 3 minutes recovery
cooldown 5 x 100 strides and 800 meter jog
Cheers,
Chris
I used to have your same problem, well i think im kind of through it now cause im forced with my new coach into running bigger distances.
I personally, would consider 120m to be speed endurance and not special endurance. I would start my special endurance runs from 150m to the 100m and 250 for the 200m. They are ran flat out, with full recoveries between. Remember the key is this, the more sessions of these that you put in before your competition, the faster your times will progress. I hardly did special endurance sessions before and then i always wondered why my times in training were so fast after my season was over!!!but it was too late then. This is why im suggesting the earlier you hit on those, the more practise you get at them, and therefore the better they will be run. And then when you start seeing some fast times coming up, you get more confident and you start forcing yourself even more and you are no longer scared of the big distances.
Remember Speed Trap, when angela blasted a 300 in 35 follwed by desai in 31.6! And then when gerrad saw them he though ‘all they need to do in a competition is produce what they have already done in practise’
Think through with your partner Malik and find whens the perfect time to start. I would suggest, soon!
Goodluck
Thanks Komy, I am going to start 150s next week
finally got a workout in. For those I haven’t spoken with I came down with a terrible stomach flu and was sick for almsot 4 days. Lost 8-9 pounds.
I am on the mend now and managed to get a workout in today
10 minutes on treadmill
3 sets single leg press (240)
3 sets step ups to high box (155 for 6)
3 sets SLDL
3 sets seated leg press
4 sets hypers
4 sets situps
Felt pretty good today. Bodyweight went from 197 on Saturday down to 188.9 pounds today.
Cheers
Chris
Hit the gym again today (raining hard and cold here)
10 minutes on treadmill
3 x (pushups 20, situps 30)
2 x chins (7 reps)
2 x bench (185 for 5, felt tired)
3 sets dumbell shoulder press (50 for 10)
10 minutes treadmill
stretching
First upper body workout since the stomach flu. Down a fair bit on strength but not too bad considering the hell I went through earlier this week.
Bodyweight is up one pound to 189.9 pounds.
Head back to Toronto tomorrow. Going to hit speed on Monday if Malik is available and the weather is good. I need to see how much speed I have lost. 
Hopefully I’ll gain my strength/speed back quickly. I may need another week of semi GPP work to build up to where I was before I left.
Meets are coming soon so I’ll keep you posted.
Cheers
Chris
Hey Chris, I remembered that you were sick around this time last year and checked your old thread in the archives.
From 1-20-2004:
"No race for me. Went to the doctor today and have a sinus infection and bronchial infection. 10 days of antibiotics for me.
I have been feeling sick for a couple of weeks and should have went to the doctor sooner. Hopefully this will clear up soon though…"
Something to take into consideration is when you ramp your training to sprinting/running a lot it can wear your immune system out and leave you susceptible to illness/injury…
Hey Scarface
I have been trying to monitor my rest very carefully this time around as I was getting sick fairly frequently in the past.
I think this time it was just bad luck. What I had is similar to Norwalk. It’ll knock you out whether you are healthy or run down. It is running rampant on the east coast. I know about 10 other people that have had it in the last week or are getting it. 48-72 of vomiting, runs and fever. Terrible
I am on the mend though, just have to ease back into things without going too crazy. It’s bad timing but it could have been worse haha
Also I wanted to lose a few pounds and now I am nice and light at 190 
Cheers,
Chris
Ah yes, very true… I did hear about that bug, and sometimes it’s unavoidable. But, good to see you making lemonade with lemons.
Best Wishes!
Hi guys,
I am still here
Been slowly gaining my strength back and getting some tests done etc.
Been doing circuit type work and some weight work. Going to start running again this week.
Cheers,
Chris
Hi guys,
Finally back to running again after quite a long layoff.
Been keeping busy doing circuit work. this past week I started running again. Did a nice strong fartlek run earlier in the week and hit a hill workout yesterday with Malik.
Felt pretty good. Still have some decent strength/speed but felt a little tired near the end of the second set.
I’m going to take it easy and see how things go. No pressure, no comps, just want to stay healthy and fit.
Schedule:
Day 1 Hills
2 x (5 x 80m)
3 x (pushup/situp) between hill set
Day 2 Easy (tempo)
10 x 120m
Day 3 Fartlek/Intervals
6 x (90 seconds hard, 90 seconds jog)
Day 4 Easy (tempo)
2 x 4 x 200
Day 5 run/weights
15 minute continuous run on treadmill
3 x (leg press, SLDL, incline situps, hypers)
6 Tempo
10 x 100
7 Rest
Nice to have you back.
I knew you couldn’t stay away for too long … running is in your blood :D!!
Thanks Malik!
Got a good weight workout in this weekend and also another pool workout. Hills again tonight
Cheers
Chris
This week:
Interval run 8 x (90 seconds hard, 60 seconds walk)
5K run (This KILLED me, it was 42 degrees Celcius with humidity)
Fartlek run 10 x (40-60 seconds hard, followed by 60 seconds walk plus upper body weights)
Also played a round of golf at 7:00am this morning too
Feel pretty good
hills and bounding last night
10 minute warmup jog
strides (5)
6 x 100 meter hills 2-3 minutes recovery
5 x 30 meter alt leg bounds
Felt good but it was hot. Was going to do 10 hills total but was going to faint from the heat LOL!
Felt fast and relaxed. Bounds felt great
Cheers
Chris