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.
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.
Coolness 
All thanks to you.
Cheers to Charlie
Well thanks to charlie by way of you
am tempo 17x100
abs inbetween reps.
felt real good. Was able to work on my form.
Took a contrast esolm salt bath. yesterday. really helped.
I felt it today. Legs were sore. After the 120s on tuesday I felt a lil beat up. During the tempo the next day I felt good but a lil sore. Today It hit me.
no weights
2x30m bs
3x150m
That workout didnt pan out. I felt ok durin the warmup. Couldnt get the block work in cause of the block slippage. lol I may have to buy new ones. did some 50m runs of curve.
first 150 felt tight. I couldnt get into my form like i did on the last two workouts. 17.1 sec. Because of the slow time I only took 7mins recovery. Second 150 was 17.5. Legs were really feeling sore. waited 10mins and tried to go again. Got off the curve and stopped. legs too beat.
I wanted some plyos but I decided to call and get a quick massage.
I was hoping to run low 16sec to high 15. Just didnt happen.
I felt it today. Legs were sore. After the 120s on tuesday I felt a lil beat up. During the tempo the next day I felt good but a lil sore. Today It hit me.
no weights
2x30m bs
3x150m
That workout didnt pan out. I felt ok durin the warmup. Couldnt get the block work in cause of the block slippage. lol I may have to buy new ones. did some 50m runs of curve.
first 150 felt tight. I couldnt get into my form like i did on the last two workouts. 17.1 sec. Because of the slow time I only took 7mins recovery. Second 150 was 17.5. Legs were really feeling sore. waited 10mins and tried to go again. Got off the curve and stopped. legs too beat.
I wanted some plyos but I decided to call and get a quick massage.
I was hoping to run low 16sec to high 15. Just didnt happen.
am tempo
5x100
5x150 on grass
weights-bp 5,3,2,5 225 255 275 225
pull down 8,6,4
pull up 3x10
abs
felt great during the tempo
3/27
Great workout today.
2x30 bs
1x20 20 20 fef
3x60 fly 6.38,6.56,6.6 all into a head wind
weight room
pclean. ass to calf 4,4,3x135
squat 5,3,2 315,365,400
epsolm salt
I felt real good today. As I was running the flies I felt like I was moving very slow. It amazes me how subconsciously you are activating more power down the track than you are when you are consciously trying to. When you run fast and you dont know it you wont even feel nearly as tired as you would if you were “trying” to run fast.