monday dec 8
speed endurance day
1x30 and 60 m fly with 30 meter runup
1x30,60,80 meters out of blocks
120 meters. ran this in 12.55 pb for this season. I didnt think i was running that fast.
weight room
deads, 6x225 5x275 3x335
push press 8x95 6x115 6x135
stiff deads
sitting leg curl
arnold press
abs
Cool 
What are your PBs?
Cheers,
Chris
my pbs are 10.43 and 21.31. I think i can drop my 200 time to atleast 20.9
Cool man that is cruising!
How old are you?
Cheers,
Chris
im 25
Tonight i did 5x200 on grass with 100 meter walk
Wed
spec endurance. i twasa little cold
did 3x30 m standing start
3.87,3.76,3.80
200, 24.2 not as fast as the other day but oh well
was gonna do another 200 but it was cold and i wnted to go home so i did a 100 after 10 minute break. i was hoping to run it in 10.6 or 10.5
I ran a 10.81 with a standing start. lost form bad at the end of the 100. Not too mad, but i know that if it is kinda warm and i keep my form i can go 10.6 at practice with ease.
sat dec 13 played flag football. Good resistance workout
Mon dec 15
speed day
2x50 4x30 out of blocks relaxed to warm up
2x 30 standing start 3.82, 3.88
3x40 tried to time myself from couching start. didnt work.
1x55 standing start. 6.35. Felt pretty good. I think im capable of going 6.2 electronic at a meet.
1x30 blocks
1x55 blocks.
Weight room
squat 8x135 6x185 5x225 4x275 3x335
hang clean 3x4x135
powerclean 3x4x135,170 185
Tuesday
4x200 tempo on grass 15 and 30 pushups and situps inbetween
Wed
2x 200 26.00 cold as shit
weight room
Bench
12x135, 8x185, 5x225, 4x245, 2x250, 2x265
incline 8x135, 6x185, 5x205
tricep work
monday 12/22
3x20meter flys
1x30 3.82 standing
3x60 out of blocks
1x100. 10.91 standing start. decent time I want to be running atleast 10.7 at practiceby the end of feburary.
tues had to go to the airport
Wed
speed day
2x30 meter in and out. sprint 30 relax30 and sprint 30
2x30 meter standing start. 3.78 and 3.78. felling good
2x 40yards. 4.47.slow. next one 4.34! got damn i was rolling. oh and this was a standing start. form felt perfect.
3x30 out of blocks.
plyos
sand pit jumps. 2 with vest 2 without
Do you only run outdoor? Whats your 55 and 60m times, you seem like a pretty quick guy(mid to high 3.7’s for 30m)? Whatd you say you were running for 100 in college? Did you win any major events in college? Do you still race or train for fun?
well there arent too many inddor meets in fla. i ran 10.6going into college but in college I only got down to 10.8. we did hardly any speed work. Alot of 500 and 400’s. I had no weight lifting schedule, the training was just bad. I ran a few times indoor in college and highschool (i lived in maryland for a few years). My fastest 100 meters was 10.42 during my summers in college, when i trained myself. 55 I think i got down to a 6.52, never ran a 60.
Man thats pretty fast, Im trying to get down to consistent sub 6.4 55m by next year, whered you go to school in MD, i live in Northern VA. Wonder what you could have done had you done real speed training in college…
i lived in lanham md. I went to duval high. I know without a doubt that if i had real training including massage, speed and good weight training. I could have atleast got to a 10.2. My diet was horrible, I used to bake cookies, and apple pies every nite. lol
Monday just weight room
Bench 185x6 225x5 265x3
Incline 135x8, 185x5, 205x5
tri work with stab ball
Tempo
5x300
situps inbetwwen sets
mon jan/5
Speed endurance 2X30 m Blocks
2x60 meter blocks
1x60 meter fly 6.21 felt good
1x100 m fly 10.32 was a little fatigued but pleased with the time
weight room
Squats6x185
6x205, 5x225, 4x275, 3x315
1leg squats
goodmornings
sitting ham curl
core ab and back work on swiss ball
tuesday
6x30 out of blocks
2x150 16.7
weights
deadlifts, goodmornings, 1 leg squat, situps
Wed
tempo 10x100
bench, dips, arnold press.
havent posted in a while.
2/2/04
Planned on doing a speed day. got to the track and it was being painted. I had to hop the fence cause the gate was closed.
Painters were still on the track so i started doing tempo on the grass.
I did 6x200 and 3x100. when i finished the painter had left so i decided to do some speed work on the dry part of the track.
I did 3x30 out of blocks 1x55 blocks and one flying 30.
weight room
deadlift up to 345
good mornings
sitting ham curl
1 leg squat with swiss ball
situps
Quick question for ya. What is your flying 30m time. Our standing 30s are abt the same…Im pretty consistent in the high 3.7s. My flying 30m sucks real bad with a best of 3.4. In time I want to get it down sub 3s and run some times like yours.