MOnday Tempo
Had to get the legs loose
I did 10 100 with push ups and sit ups in between
Tues
I did 4x20 out of blocks
2x60m Flys. 6.44 felst good, 6.28 felt even better
1x130M 13.00.
Plyos
and olympic lifts in the weight room.
Wed tempo
3x100,2x200,1x300 on grass
weight room
Thur
got to the track and relized that i had forgotten my spikes at home.
was gonna do some block work and 2x200
did 3x100 on the grass, 1x200 striding on the track.
a lot of plyos, and 10 stadium steps.
weight room
MOnday
I did 3x20meters starts
1x60 starts
1x100 meter starts
100M standing. I ran 10.94. Little mad but i was tired as hell
tried to do plyo’s but i was shot. did situps and went home.
Mon- did speed endurance. Did 3x30m blocks and 1x30 standing. ran a 3.5, but i didnt time until the first step. 1x60,1x100. ran the 100 in 10.82. Felt as if i wasnt warm. Muscles are sore. some plyos and went home to sore to hit the weights.
Ive noticed that i have been real tired as of late. I have a meet this fri so i think i will just do some hard tempo work and a few plyo’s for the rest of the week.
Well i didnt do anything last week after my monday practice.
Tues had cars situations, wed sick , thurs car again. I ran on friday. I noticed when I was warming up that i was very winded. During my 100 meter race i had a great start and middle phase but at 70 meters i was done. Knee lift gone and i was struggling. After the race it felt like i had just ran a 500. I was dogtired. I ran a bad 10.97. I have some work to do in the next few weeks.
monday 3/15
I did spec edndurance
1x300
2x150
I had no stop watch but i was running about 85%
I was working on knee lift
I also did some plyos and hit the weight room.
tues day it rained so i was gonna do tempo.
I went to the weight room and stretched, did some bench and rode a bike for 5 mins. then i hit the hottub, pool, sauna, and steam room.
Wed
I did
4x30 from blocks. Legs were sore but i they felt good when i was running.
1x60m fly felt good.
1x80m fly felt better. Had great knee lift.
1X30meter in and out. Sprint the first 30, relax next 30, then hit it hard for the last 30.
cooled down
monday had strept throat
tuesday
4x20m starts
1x60m fly
1x80M fly
2x30,30,30… Sprint first 30 relax second 30, hit it again last 30
weightroom
hang and power cleans
snatch, and push press
abs
wed 3/25
tempo day
3x100
200,200,100
200,100
thursday 3/25
did a light speed day.
3x30 meter starts
1x60 meter start
1x150 relaxed run
felt good I have a meet this sat so i hope i can go 10.6 or 10.5
Good luck tomorrow!!
Cheers,
Chris
thx.
Meet results.
I ran a decent 100.
My start was real bad, I reacted well but i came out stepping side to side.
My first 50 meters was bad. I opened up and 60 meters and I had to run 2 people down. I relaxed the last 40. I ran 10.84. Not dissapointed but i no i can run faster. came in 4th overall. I was .03 seconds from third. If I had a good start and middle phase i would have gone 10.6.
monday
3/29
4x30 starts 3.91,3.81,3.90,3.90
My quads were tight and sore for some reason. Couldnt openup at the blocks like i wanted which resulted in the slow times.
2x150
16.82, 18.9
first one felt good. still felt like i couldnt open my stride because of sore legs
chilled on the second one didnt want to pull. just worked on form.
no weights to sore went home…
Thats not too bad man 
What is your PB? That is the second meet of the season right?
my pb is 10.43
its my 3rd meet.
about 2 weeks ago I went to a meet 4 hours away and jump out of the car to run.( Bad Decision)
I ran 10.97. I died at the 70 meter mark.
3/30
watched county champs
got a massage.
3/31
3x20meter blocks
1x60 blocks
1x80 blocks
80 and 60 meter fly.
chest and tris in weight room.
tempo
10x100
120 situps
speedday
20,30,40,50 out of blocks
2.2,3.90,forgot time, 6.0
felt tight. Kinda cold couldnt get loose
flying 20,30,40,50
1.5, 2.8, 4.0, forgot time
felt ok on these but still kinda tight
congratulations on ur times chris, i think that 10.84 at this time of the year is not bad at all! hopefully by summer when its time for the big meets u will be running a new pb! ur times in training are looking pretty good and im sure when u start unloading fully in preparation for THE meet it will be way faster than 10.84. just u keep up the good work and keep us informed