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.
3/21
Am Tempo-6x100, 150, 4x200. The plan was for 10x200 but My alarm clock decided not to work.
Weights
bp-5,3,2 225,255,265
pull down8,6,4
pull up 3x10
dep pushup-84,30,19
abs.
No reason to being dep pushup at this time and I probably wouldn’t be doing 10x200 either.
How come? The 10x200 was to aid in my weight loss.
3/22
weights-morning
plyos 10 plat jumps 20 depth jumps
deads- 5,3,2 315 365 390
abs
track afternoon
3x120 no time, 13.1, 13.5
after reading Stephanie’s post
“When I trained with Charlie for that one day, one of the key things we concentrated on, was stepping right underneath the body, and not trying to create a larger-than-comfortable stride (the typical over-stride). He said that I might feel like I’m actually making smaller steps and going slower, but it’s not the fact, as the maximum force can be applied down there (center of gravity), and one ends up being up higher in the air for longer.”
This really made me remember alot of things I used to do. I havent doen it in a while one reason was not having the strength to hold the position i needed to be in. I am strong enough to hold the position again. Today I tried it out and it felt great. I felt as if I was taking a ton of lil fast steps but I was moving pretty fast down the track. I would have ran 12.9-.8 on the second 120 but I hit a spot on the track that made me stumble the last 10 meters. I broke down on the last few meters but I will get better in time.