3/19
warmup
2x10 2x20 starts
cool down and stretch
lol… 
You better run 10.9 today…
that didnt happen. ran 4x1 100 and 200
4x1 lead off. Good leg. Didnt see tape of it.
100 I was in lane 2 next person was lane 5. I thought I had a good start. When I came up out the drive thats when I noticed it wasnt that good. I thought I was in first but I was in last. I got blown out the blocks by 2 400 meter runners I smash at practice. Once I got rolling I ran everyone down, but the race was over. I hate running alone. I ran 11.33. Im not mad with the race. For the past 10 years My first meet is always 11.3. Very weird.
200 was just bad. I was bushed. ran a hot 23.3. lol oh well good practice. I have to drop a good time next week in orlando so I can hit this meet in trinidad in april.
Here is a link to the 100. Im in all black lane 2. any critiques are welcome.
http://www.youtube.com/watch?v=MELUmaad7Hc
Damn man, you got dusted out the blocks. What happen? You need to load up on some stims, try some brainquick. With that 23.3 you should be about 11.1’s…
Man I thought I was out front. it was like practice for the first 30-40 until I saw everyone else. Running alone.
Due to inclement weather, Saturday’s action at the TSU Relays, hosted by Texas Southern University, was canceled.
Glad I didn’t go to this meet…
was it cold or just raining?
Both, hs kid ran the fastest 100 so far into headwind.
Preliminaries
1 Redrick, Philip Texas Southern 10.86q -2.3 3
2 Sweeney, Isiah Univ of Houston 10.89q -2.8 2
3 Carrier, Tyron Univ of Houston 10.93q -2.3 8
4 Gray, Jarryd Prairie View 11.03q -2.3 3
5 Benjamin, Jamil Kansas City CC 11.09q -1.8
HS:
Preliminaries
1 Franks, Trey Orange West 10.87q -3.3 5
2 Hicks, Jaylon Galena Park 11.05q -3.0 15
3 Powell, Shaun El Paso El Dorado 11.06q -1.7 13
4 Cornett, Tim Galena Park 11.18q -3.3 5
5 Gibson, Zerrick Houston Yates 11.22q -4.5 8
My boy just ran 10.6 in prelims at ASU, his best 60m indoors was 6.98. I feel good about all this tempo work!!
lol. Is he also doing alot of tempo work?
Yep. No speed. His two butter and bread workouts are 3x300 in spikes full speed and 3x150 in spikes full speed. Damn man I hate schools that charged you per entry, 30 bucks just to race in 2 events.
Its been like that here. Except the fee is generally a flat 30 and run as much as you like.
That’s a lot, I’m use to running for free.
Tempo
5x100 for warmup
2x3,2,1
first set 50,30,14
second 52,33,14.5.
rest was walk a 150 and 6 to 7 mins between the set.
Shit hurt but felt good later on.
Depletion pushups-90,45,38
abs
Slow ass times, need to get those 300’s in the 40sec range. I’m joking man.
damn for tempo. My legs was still sore from the meet plus i was in my warmups. If i had ran that fast i would have crapped out on one set. lol
Those pushups look kinda high, if you went with CF example they should have looked like >>90-45-22…
2x30 bs
60,80,120 standing
3x sand pit jumps
weight room
pclean 3x135 3x185, 3x2x225
squat 2x4x315
abs
felt good today.
Yea I was surprised I got to 38 on the last set. I started cramping in my tri’s
3/24
Massage
3/25
warmup and stretch
3/26
warmup
2x10 2x20 bs shakeout
2x150 cool down and stretch.
I did this workout cause I have to go to my parents house to fix there pc. I then have to head to orlando on saturday to run. So i will be in the car for 2 roadtrips. wanted to make sure im loose. I was a lil tight before i worked out today. I felt great after.