1/8 off
1/9 tempo
20x100
power speed 6 reps to 10 meters
1/10
I felt like my CNS wasnt awake at all. Had a sluggish feeling and my asthma seemed to be working today. I can usually tell when its going to be a average to hard practice, whenever im out of breath when warming up.
4x30
4x30 bs
2x60,70 bs
the 30’s out the blocks were run in 3.8 average.
the 60’s I ran to 63 meters. both were run at 7.2.
didnt time the 70. After the last 70 I somehow got a crink in my neck. Who knows how cause I was running relaxed.
WEights
sq 5x5x225
bench 3x5x185
leg curls 10,8,6
I felt weak in the gym also. todays workout felt like boo boo
Gee, seems like you’ve had a hard time getting quality training in. As far as being fresh and feeling ready for it, yunno?
Of course, I’m sure some of that has to be related to you running at such a high level previously though, so you probably have a great sensitivity to it. If that makes sense.
Yea I know what you mean. My diet last week was off. I ate some greasy chicken friday night. Saturday i felt the effects and sunday also. Which is what I figured may have caused those terrible workouts. When my diet is off, my workouts suck.
I did tempo yesterday 20x100 after I trained my highschool kids.
The tempo sessions felt better than the last few sessions. Just waiting on my neck to stopped feeling so damn sore.
1/11
tempo
AM workout
bike for 10 mins
med ball and stability ball ab work
100 pushups
pulldowns 10,8,6,4
pull ups 20
arnold presses 3x8
stretch
pm
20x100 easy on turf
cardio wise I felt good, neck still stiff
Yeah I’m not surprised there lol. Diet is a much bigger factor than many realize!
And that’s cool man, didn’t know you coached high school!
Ive coached for a few years now. ITs hard to train and train the kids at the same time. My #1 problem this year is that the kids dont come to practice. THey generally dont care. ITs gotten so bad this year that I dont show up on tempo days. I have the other coach give them the workout. Kids have no dedication
1/12
spec end day. Split runs
4x30 stand
2x6x50 walk back to finish line recovery = to 10-20 sec. Worked on driving and getting hips up. and holding sprint position
5x30 m running A.
I felt like hot garbage again today. My warmup and the 30m runs were all trash. ALso my neck was still stiff. After I finished the 30’s Ato said "whats up’ to me. For some reason that gave me a burst of energon. lol
I did the first set of split runs on grass. I took a 10 min break and hit it again, but on the track. Once you get to rep 4 you start to rethink the workout. lol
ended up having a good workout
I started feeling like ass, and left feeling much better.
Ato had his group working starts today. He has them working on and extremely low drive out the blocks. Before the starts he had them do a drill were they walk 5 10 meters in the same block start position as if they just did a start. It was interesting, I may steal it.
I didnt get to see shelly and Richard do starts cause I had to stay late at work. Wouldve loved to see that.
I understand. Part of the reason why I like sticking with a small club instead. Only the serious kids will do summer track.
IMO the kids might lack dedication but more often than not you can trace that back to the parents. If the parents insist they engage in what ever sport or activity with complete commitment-holding the kids accountable, taking an interest in their kids the kids will be dedicated.
yea the summer kids are the best. i cant get my a]high school athletes to run summer. I generally dont coach summer cause im really focusing on my meets. But i have tried to train a couple kids the last two summers. I would pick them up from there houses and i even paid for meets. It would usually last one meet then they would disappear. My wife would get mad im wasting gas and money on them. lol
All the kids i trained during summers had talent to be special, but they lacked any parental involvement.
1/13 off day
1/14 speed
I did 4x30 stand
4x30 blocks
2x60 1x70 all blocks.
I felt ok. it was a lil cold and raining on and off. Overall the workout was a C.
I was sore after and it affected my weight session.
5x225 225,275, 285
bench 5x5x185.
Just wanted to get in and out.
Two races from last summer top is a 50m ran 6.2. Used it as a warmup for the 100
bottom is the 10 im in lane 2. ran 11.1
I have changed my start up since going for more or a BEN type start. I need to get my hips up earlier in the race.
If I had ran through the line i had my elusive 10.9. I was mad about that race all summer.
#sprinterproblems
Like the late CF said " relax and let it happen"
He didn’t say "relax…let it happen…and ease up before the finish so you won’t let it happen (sub 11) lol.
I see you n one of your training buddies (from one of your past training videos)getting 1st n 2nd…what’s his training sessions look like, as he seems shorter and slighter than yourself?
lmao lolololllllllllllllll
He is another charlie follower. I met him back in 2002. I gave him the gospel of francis around 2005 and he has been a disciple ever since. lol
His sessions are similar to mine. Last season he really started to focus on the ben johnson start. eg: get out the blocks and get the hips up as soon as possible. If you notice in those two races he pretty much does that. IVe also been focusing on that this year. I have a faster reaction than he does but last season he would catch me at around 40 and win. WHile I was driving, he was up and running, hips already high, while im trying to get them up.
He is strong as shit also. He is in the 500 club for both squat and deadlift.
He ran 6.8 in his first race this season in Alabama. WHich is his PR since he has only ran a couple 60 races ever.
What age group is he in now?
he a few years under me, so i think he is 34 or 35 now