1/25
tempo 6x150
weights
bp-3,3,2,2,2 225,225,230,230,230
pull down row push ups and abs
1/26
spec end
3x30 bs
2x160. No times. I felt good. It was a lil cold so the hams were a lil sore after the 160s
med bal super man x5 over headx5
weight room
hclean=3,2,2,2 185
good morning 3x8x135
1/27
same as 1/25
1/28 off
1/29 therapy
How did the therapy session go today? The hammy and groin still isn’t 100% but I got some serious therapy on Wednesday so I’m hoping I can let one go tomorrow.
It was good. I got a guy who does some serious stretches. He stretches me out for like an hour. It is hard to explain but it haves me feeling great about 2 days after. check out his site http://www.miamiflex.com/.
What did you do after your therapy. I like to do tempo the next day to get my legs back
60mins of therapy follow by 5x200 then speed on Thursday.
you should be good. how you feel
It’s gonna take several sessions to loosen up my pectineus muscle and the hamstring is weird. We will see how things go tommroow, I’m probably done with the indoor 200.
1/31
Speed day
2x30,40,50 bs
2x20e30f
Felt good on the workout today. THe starts were pretty good. 3.9, 5.2 40- very slow time. 50-6.0 and 5.9. I found it on the 50s had a great start on the last 50
Med ball over head, squat and double hop throws x 6 easch
Weight room
pclean 3,2,2,2 all 225
warmed up with 5x135 and 5x185
I was supposed to do 3 on the second set but I barley got the 3rd rep on the first set
Gm 2x6x185
stiff dead 2x6x225
2/3
Tempo 4x100 4x150
Abs
Weight bp 3,3,2,2,2
Pushups
pulldown and row
2/4 speed end
2x10 2x20 2x30 2x60 bs
1x90 stand
felt good on the starts nice and loose. ran a few 3.9s in the 30 and 6.9 in the 60. the 90 was terrible. I was kaput when I ran it.
No weights
2/6 tempo
same as 2/3
2/7
Speed day
bs 2x10 2x20 2x30 2x40 2x50
MEd ball over head throwsx 5
Felt good today. It was cold out so that didnt help. I have been off of creatin for about a week and I feel less tight and lighter.
Times were ok nothing special. 4.0 for 30, 5.0 for 40 and 6.03 for 50. I wanted to go under 6 for 50 but it wasnt to happen. I have been working on driving to damn near 50m. I dont come up into transition until about 40-45. I know this race pattern may not yeild great indoor times but for the 100 it may be something special.
WEight room
pclean-3,2,2,2,3 185,225,225,225,225 got a burst of energy on the last set
squat 3x4 315,365
2/8
tempo
10x100 and abs
You should be sick of training.
trust me i am. I have a meet next week outdoors. I just hope its not freaking cold.
2/9
Spec end
2x10 2x20 bs warmup
2x30 bs
2x170
Med ball over head back.
FElt good today. The wind was swirling. The starts felt great. The 170s were pretty good. I had to drive through the wind on the curve.
WEight room
pclean 3x185 .5x225 lol I called it quits after that.
Good luck…
Thx. I am doing a lil taper before the meet. I found a massage school for 25 bucks im gonna check out. How was your last meet
Been lazy with my journal
2/14
Cold as shit. when it is cold my achilles kills me.
2x10,2x20 warm up starts.
2x30, 2x40,2x30mf 30m easy
THis was a garbage day. Too cold to get any real work in.
No weights just went home
2/15
Cold tempo
6x150
weight room
BP 3,3,2,2 225 225 250 250
pull down
row, abs and push ups
2/16
Meet saturday. So I did a few starts and runs
2x30 bs 1x30 stand 1x60 stand.
WHen I got to the 60 the temp dropped and My legs got a lil tight. SO I didnt push it too much
weight
pcleans-3,3,2,3 135,185,225,225. THe 135 and 185 were just watm ups
2/17
tempo 10x100
and a massage
2/18
tempo
3x150,5x100
2/19 off
2/20 meet
60 in 7.1
I felt good. But in my race I panic-ed and came out my drive too early. I have been working on driving to about 40 meters. I came up at about 30. I also just watched the race and noticed that I came out the blocks left to right. I lost some time there also. At about 30 I was in 5th place. My gears started kicking in about 50 and I amde it up for 3rd. IF that was a 100 im sure I would have won. Oh well. First meet. Im not too mad.
Damn man, what was your goal?
I heard you got blown out in the 60 and 200, is this true??
To get a meet in before my first 100 in 2 weeks
Cool, mission accomplish.
Exactly what I said happened in my post is what happened in the 60. The 200 is another story. First 200 in 2 years. Haven’t even ran it at practice yet this season. To tell you the truth I was scared to feel that burn. So I didnt run like I should have. I plan on running the 200 for most of the season this year. Havent done that in 5 years. Just wanted to get the feet wet. BUt Yea I got blown up in the 200 but I didnt come in last. Im not one of those athletes that are Lie about results or make excuses. I tells the truth.