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?
Honestly today I felt good and I decided to test my fitness level. IVe been doing split runs all season and I never planned to progress pass 300M. I started the season with 2x6x50 then 2x3x100 then 2x2x150 then 2x200,100. Im just now planning to do 2x250,50 starting this cycle. I started the runs on grass then progressed to the track once I started the 150’s. on grass in cleats and spikes on track.
Also since im in a recovery week I wanted to do something tough that wouldn’t make me sore or drain the cns much. I may just keep the 500m split runs for recovery weeks and continue with the 250,50. In may I think im gonna drop the split runs and make my spec end days 2x200.
So yes today’s session was a tempo.
3/27
Weight room
Bp 5x5x215. Lil weak today. I can usually do 5 sets of 225. I did one set today and had to drop to 215
5x5 pull up with 10 pounds
5x5 pull down
Abs
How hard are the 5x5 pullups with +10lbs? How wide is the grip of your pull-ups? Asking out of curiosity because unless you’re pretty heavy, I’d expect someone to be able to do more added weight with their pullups if they can also 22.X and bench 5x5x225lbs. Could just me though.
No - you are correct… I don’t even use 10lbs for sets of 10-15. Could be an easy inseason session.
Wasn’t too difficult. I usually do 3x10. I was just trying a different approach. I went pretty wide and I generally go chest to bar. Plus I’m still a recovery week until Sunday.
3/28
Ran with my highschool athletes.
3x10 starts
20,30m starts
2x60 standing. Float last 20. I ran 6.9,6.76 for the 60.
1x120 13.6. I died out the last 15. I’m thinking the last 60 took a lot out.
Tried to do my hurdle hops but I cramped in my calf on the second set. I called it a day. I took some creatin, but I don’t think I got enough water in my system.
No weights. Easy tempo tomorrow.
http://speedendurance.com/2013/03/25/the-6x200m-workout/
3/29
did the classic 6x200 tempo today. the combo of hellafied winds and sore hammies made it tougher than it already was.
6x2 90 sec rest. 37,34,33,38,43,43. the last two I was done. I also kept my warmups on.