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.
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.
your starting to get it
Yea it took so long. lol
3/28
tempo
3x300 100 m walk
5x100
weights
bp 3x5x225
pull down 8,6,4
pull up 3x10
abs
5/5
weight down to 175-176
meet sunday
today i did 3x10 bs
3x30 bs
2x120 bs. The runs felt good. I concentrated on getting tall with a nice lean and dorsiflexion. If i can duplicate this in a race i will be good to go.
weight room-
plyos 50 depth and platform jumps
pcleans- 5x135 hang warm up, 4x135 full, 3x155 full, 2x185 full
abs
5/6 tempo 10x100 push and sit ups in between
5/8
weights down to 174-175. Im starting to fell like I am getting my swagger back! Worked on running tall after drive phase and it ensures that my foot lands beneath the hips. Like i have been marching.
speed day.
3x30 3x40 2x50 all from blocks.
60 fly. Felt great today.
weights 225x5 315x3 365x2
didnt wanna push it since i have a meet this sunday. If i can duplicate what I have been doing at practice i will run a big season pr.
5/9
6am tempo
10x100.
I felt great inside ham is a lil sore but I dont fell it when im running.
no weights
What happened at the Sunday meet.
its this coming sunday
5/10
6am tempo 10x100 sit and push ups in between.
Will be doing another light tempo session this afternoon after dinner.
Did a few runs with my students today before I took them into the weight room. I decided to get my lift on also.
3x5x225 bp
3x10x pullups
Felt real strong. Im at a wake up weight of 174 and I dont feel any strength loss yet.
Got a massage and plan on doin abs before bed.
5/12
am tempo 10x100 and lots of stretching.
5/13
Did a light speed day to wake up the cns for the meet sunday. I also wanted to shake out the massage from wednesday.
warmed up
30,40,50m bstarts.
felt good. got into my form each time. very consistent.
cool down
epsolm salt. abs and stretching tonight
meet results
Well i fully expected to run 10.8 or better today. That didnt happen. I ran 11.3 into a neg 3 wind. My hamstring was sore all yesterday. I felt it all last week but I was able to sprint. Well today i officially strained it. THe inner ham close to my groin has been a lil sore. During the warmup this morning it was extra sore. I felt it even when i was walking around. I got a good warmup in and did alot of stretching. i felt it a lil when running 10s and 20s. so i figured i could go. Got in the race and reacted first out the blocks. First 20 was in the lead. when i tried to get into transition the ham went into action. couldnt get the lift needed. threw my whole race off. Tried to warm up for the final but it was a no go. just too sore.
5/26
been hurt since the 15th. Starting to feel better today. Been real aggresive with the rehab. riced for 3 days then I began my ems treatments. was able to jog slow on the 19th and the 21st i did 30x10m. felt ok that day. 5/23 got stretched out, 5/24 ems, 5/25 deep tissue and today it feels great. Almost ready to sprint again. I also benched twice since ive been hurt to keep up strength. I didnt gain any weight. Today i did 12x100 on grass and felt loose. A lil sorness is present but nothing major.
Tommorrow im gonna do some hangcleans and on the track try to go past 10m. Saturday i have a chiro appointment. He has a laser treatment which should help.
5/27
weight room-hcleans 5,3,2 135,155,190
Pull up 3x10
Track
10x10, 10x20 all standing
Felt good. Ham is coming along
5/28 off went to the Jamaican Olympic doctor. Great guy. Just got back from doing some work on bolts camp. Say Simone facey in there getting worked on. Wanted to holla but she was in a room. He worked on me for a hour. Got stim, Heat, and he stripped the muscle. He then put the kineo tape on the leg.
5/29
Was able to do some starts. Felt no pain out the blocks.
2x30 stand 2x30 block, 5x10 blocks. I felt a lil pain during the 30’s nothing major.
Abs
5/29
What did you run this year?
Ham never healed in time I called it a season with a 11.1. Funny part is that was the sb and the hammy wasnt healed. Goal this year is to not be 190 pounds in january. im 174 now. just started gpp with some flag football on weekends.
u runnin this year?
Not sure - too busy with life.