2/16
12x100 tempo
abs
2/17
weights
bp-3x5x225
row-8,6,5
bent row-8,6,5
dpushup 80,45.5,18
run later
2/20
15x100 grass
2/21 still sore and tired for some reason
10x100 grass
2/22
weight room
deads-8,5,3,1,1,1,3 235,335,365,425,315. Strength gains are steady.
3 x single leg squats 5,4,3
hit track about 6 hours later
bstarts 3x10 the -100,80,60. Wanted to do 40 and 20 but i was fried after 60. Abs
2/23-off
2/24
weights bench 8,5,3,1,1,1,5-205,235,245,275,225
pull downs and rows.
track
warmup
200,150,150. Felt tight with heavy legs.
rest 5 mins after 200. all on grass.
2/25- massage
Go race fool…
Middle of march
2/26
Tempo
5x100 6x100 2x200
abs
on grass
2/27
bs-2x30 warming up, 6x60m bs. Wanted to time but my blocks were moving so the timer had to stand onmy blocks. Ran into a nice wind. Got some good resistance work in. Was beat up durin the last 60. Overall it was a good practice.
WEights
Squat. 8,5,3,1,1,1,5 225,315,360,415,415,415,330.
Felt great on the squats. I know im a feel it tommorrow.
Did 8 mins in the sauna after.
2/28
Ran a few light 100s with my students. about 8
weights-bp 3x5x225
pull downs and rows. abs.
epsolm salt bath at home
3/1
6x100 morning warmup
no weights.
afternoon run
warmup
3x200 3 mins rest on grass tempo.
3/2
planned doing speed. all the tracks were occupied. ended up doin 10x100 on grass.
3/3 off
3/4
6x100 am run
weight room
plyos-50various depth and box jumps.
deads 8,5,3,1,1,1,5- 265,335,365,415,335
single leg squats 5,4
abs
pm workout
200 5min rest 4x100 fast last 30 meters.
did the 200 in 25 sec.
3/5
5x100 grass warmup.
sauna and stretch. abs
3/6
6x60m 7.05,7.01,6.89, 6.95, 6.80, 7.02
felt good today. got goin during the middle reps.
weight room
squat-8,5,3,1,1,1,5 225,335,375,415,335
sauna and stretch
Im still beat from sundays workout. My legs were never sore but my cns took a beating.
3/7. Did about 8x100 with my students and stretched. No weights.
3/8- weight room- bp 8,5,3,1,1,5 205,225,245,270,225
pull downs and rows. Abs.
Was planning to do some tempo but I think i will go home and rest. I have a meet saturday so I need to recover. I will try and do some short speed work tommorrow and get a massage after.
3/9
Feeling better today.
6x100 am run
weight
depth and box jumps 40
hclean-2x4x135 3x185
pclean-4,3,2 135,155,175 ass to calf
shoulder press and abs.
5x10 and 5x20 bstarts. felt pretty good. legs a lil stiff.
massage.
3/10 off rain
3/11
weight
bp-3x5x225
dep push- 79.9 30 20
pull downs and pull ups 3x10
tempo tonight.
got a meet at 3 tommorrow.
What’s 79.9?
depletion pushups. Not quite 80. I gave out before i could lock it out.
So you did 79…???
Yes 79 on first set, 30 on second and 20 on last
3/12
Track meet was a complete bust. Got to meet at 2pm expecting to run at 315. Found out they changed the 100 to 2:40pm instead of 3:15 like the schedule said. . Didnt even bother to change the schedule online. This was a collegiate ran meet. Of course I didnt waste my time trying to warm up and run. atleast I didnt pay. will practice in the morning. Next meet is thursday.
What was your time?
Guess u didnt read what I wrote
3/13
bstarts-100,80,60 man were these slow today. I dont know if its because I didnt get much sleep or because i was in the sun yesterday. I felt fuckin great. Didnt get the 100 but the 80 was 9.50 and the 60 was 7.4. Last sunday I would have murdered myself today. lol The blocks slipped bad in the 80 and 60. I had a partner to run with. I was able to relax and give him the business but he really just started sprinting. I felt better than I felt last week but I guess thats not a great indicator.
No weights. Have a meet thursday and saturday. Will do tempo for the rest of the week. and maybe upper body tommorrow.