4/13
My wed workout was pretty lazy, as I suspected. I did 250,200. Took spikes off after the 250. It turned into a tempo day. I finished with abs and pushups
Thursday was just a warm up. Had to coach.
Friday the 13 today will be a ore meet workout.
Warmup and about 3 block start 20s
4/16
Tempo
3x300
3x200
3x100
Abs stretch pushups
4/17
Had to lift and do ploys before I hit the track. I also had to coach before I trained.
30 depth jumps
Hcleans 5,5,4,4,3
After I finished with my athletes I drove home to rest for 30 mins and eat.
I knew I wasn’t gonna have a fast workout.
250,150,100
I didn’t bother to time. Just worked on form.
4/18
Tempo
8x200
4x100
Abs
4/19
Pull ups and downs. 4 sets
Rows 8,6,5
Bench 5x5 225
No running had a meet with athletes
Elms-hams quads and glutes.
4/19
Tempo
1800 meters worth of runs. 100to 200m.
Abs
4/20 off
4/21
Speed end
I’ve been doin a sub max run before the workout to warmup. I did 150x1 today and rest 10 min
4x30 blocks I ran between 4.0 and 3.9. I was working on power and form.
3x80 2 from blocks.
Timed the last 80 in 8.7 from stand.
Ems-ham glutes quads.
Abs.
4/22
Tempo
3x300
2x200
4x100
Massage
4/23
Had to hit weights first because I wasn’t fonna be able to hit the track until
Late
Hcleans. 5,5,4,4,3,3. First set was for warmup
Finally hit track after I finished coaching
Planned 200,150. Didn’t happen. Was tired by the time unit track.
2x150
Stretch home
Yep back at it. Been training since August. Doing 3 on 1 off workouts. 3 weeks hard 1 easy. I’ve dropped 15 pounds since last season. Had first meet last Thursday 3/14. Ran 11.80 into a neg wind. Had a lot of stuff go wrong, including asthama. Had another meet Saturday the 16th. Ran 11.28 and 23.55. I’ve got some work to do in the 200.
3/18 am weights- Hcleans, depth jumps and box jumps, overhead squat, ghr
Pm tempo-65% runs. 2x5x100@16-17 seconds, 5x200@37-39 secs. Damn that was a lil tiring. Hour massage right after
Meet Saturday the 23rd.
3/19 off, meet with kids abs and back
3/20-3x5x225 bench
3x10. 1x30 bs
2x60m fast 20 easy. felt good
Tempo this morning
5x100 warmup and stretch
100,1000,100
100,100,200
200,200,100
16-17s for 100
36s for 200
That middle one in your first set must’ve been a killer… 
Ha, I wish I could run 1000 in 17 sec
http://www.hurricanesports.com/pdf9/1745785.pdf
^^^^results Whiting
Im plum tuckered out. Just finishing a hard training cycle which included 3 meets in 2 weeks. I felt it today. Start was ok. only thing i can say is i did relax all the way through the races. This week will be a recovery week.
3/24 off
3/26 tempo
5x100 and stretch, big circuit. 100 in 16-18 sec, 200 in 33-38 abs
what are your pbs in the 100m ,squat slj etc …just curious as you have been on this site a long time
Looks like you made a big improvement in the 200m in one week. Good job.
10.38, squat 505 parallel, 200 pr 21.32. These were years ago before my injury…and age. Last few years I’ve been running heavy. I’m dropped about 20 this year so I’m hoping to get back to the mid tens.
Race strategy and confidence building. I jumped into a slow heat on purpose to work on stuff. Slow heats are good for the head. Also some wind helped
3/26 doing this recovery week I’m only hitting the weight room once. Rest will be track/tempo work.
2x500 split runs. 300,200 48,33 seconds
First set took 1:40 rest between 3&2.
Sec set. 10 min break. Ran 53,34 secs with 2:15 rest.
The last set was a killer. Plus the gale force winds didn’t help either.
No spikes done in flats.
Abs tonight.
Are the 2x500 split runs tempo? With a 22.2 200m from last week, a 33-34s 200 is definitely in tempo range, and the 48-53 is on the tempo border, although that wind doesn’t help at all lol. What’s the planned progression with the 2x500 split runs?