Thanks, yea its much better. I have been using icy hot roll on. I think im at about 90% now.
11/30 got the massage and felt great after. did a short tempo before the massage.
12/1- 4x120 40,40,40 EFE.
30x med ball hops on grass
I felt pretty good during the runs. took up 10 mins rest per rep.
med balls were tough.
12/4
3x60 efe
2x60 fef
weight room
trying to test the back out I didnt do much. Did a few squats up to 185, some shoulder presses, and back ext 3x10 no weight. no complaints
12/5
tempo, 20x100. incline press 5x10x135
12/6
gym am. pull downs, 100 pushups, abs, pull ups
track-2x30 bstarts
180,160,150 spikes
felt good today. Flexibilty therapy tomorrow
12/7
did a few strides nothing much. Saw my flex guy and he said my back was out of place. He worked his magic and I was back to normal.
12/8
3x30 bs, 3x120 efe 40,40,40 on turf.
Felt sluggish until after the blocks, which woke my cns up. the 120’s were decent also.
no weights.
12/9
350 rope skips
pull downs, push ups, pull ups, shoulder press, ab roll out and other various ab work.
Back feels much better.
Had a meet in 1/28 Was having left hamstring sorness prior to but went anyways. ran 7.3 with one leg. I couldve ran much faster but it felt like my left leg was dormant. lol I would cycle with the right and drag the left along for the ride.
I went and saw my therapist immediately after once I got home. Told me my lower back was tilted way outta place. causing my left leg to work more than my right. So Ive been seeing him weekly for the past few weeks.
Ham is getting better, but I still feel it slightly.
I took a few days off from running and went with some friends to the Dominican republic last week. I had a hennesy overdose aka got super drunk on saturday night. Sunday I was at the toilet praying for god to end me. lol I was so jacked up I fell asleep while atl was winning and woke up to Brady with a trophy.
Monday flew back to Florida and still felt jacked up. Tuesday still jacked up so I did a tempo and got some therapy. THerapist said my body felt thrashed. I agreed. Wednesday body felt great, stomach not so much. But I was able to hit the track.
I also just got a Freelap timing system from ebay for 350$
workout-4x30 no blocks
5x30 blocks. All the block start times were between 4.2 and 4.0. Not to bad considering my situation. Hamstring felt decent also.
Gonna tempo it out today 2/9
DO a few starts and medball on friday
Then run in a meet this saturday. Gonna base it off how I feel friday.
One good thing about getting sick was the weight loss. lol
Umm, bad hamstring, Hennessy party, toilet praying, travel , weight loss ( likely it’s muscle mass not just fat no offense intended) … this sounds like text book recipe to have an even bigger injury. Is that the competition? See how much more injured you can get?
I hate to be the bringer of bad news but if I was coaching or training you there is No f-ing way I would have you compete this weekend. NO wait. What if you feel great friday?
LOL.
About competing this weekend Chris?
Theorizing what CharlesMerrickFrancis would say to you rather than ‘some middle aged female, want to be Charlie fill in’ might say will likely matter more to you?..
He might say " Are you f-ing kidding me?" That would be the end of the conversation. 
yea your right. lol
I don’t need to be right but yes sometimes it takes someone from the outside to say what you may not want to admit to yourself.
Hard for me to not comment when I know what can happen.
When a coach is doing all the coaching and therapy it’s in the interest of the coach to say something.
When you coach or train yourself it’s hard to be objective and make the best judgments for you.
I agree, ill go ahead and hold off. Next meet should be in march.
2/10
tempo 15x100
abs, pull downs, pull ups, pushups and shoulder work.
2/11
weights, felt uber weak
Bench struggled with 185
squat, struggled with 225. lol
Did a few starts before and some med ball throws and called it.
Chris, does FL have any meets in August, or are they all finished by end of July?
Well Last season I found a couple august meets, but generally they end in July.
2/12
15x100 tempo and abs
2/13
Starting to finally feel normal again after binge drinking. Wont be doing that again.
Am weights-bike 20 mins, pull downs, kettle bell shoulder press, abs, rows, light weight leg curls and Kneeling squats. My job weight room doesnt have a real rack, only a smith machine.
pm track- 2x30 4 point stance 4.3,4.2
2x150,50 split runs first 150 18.6, 2nd 19.
1x100 12.0
Weights 3x5x135 high pulls
Body felt good no complaints or sorness. Motor didnt seem to be hitting on all cylinders tho. Wanted to run faster and easier in the 150’s didnt happen. Also wanted to go way under 12 in the 100. Rest after the last split run was about 10 mins. Probably couldve ran faster with more rest, but who knows. THe high pulls felt great
Gonna take off today, probably just do abs and pushups. CNS is drained
Wow, that’s a really BIG difference you have with your 60 in your last meet vs. your 100s and 150s. I wonder, if you’re a type of person that can only perform to your best when you have a competition.
That last 60 which was my first race of the season was terrible IMO, being hampered by the hamstring. But as for yesterday, I think im still recovering from Flying to DR last week. I flew out 2/2 and returned 2/6.
WHile in DR I was drinking everyday until sunday 2/5 when I was throwing my guts up the entire day. Sunday I didnt eat anything. Monday I ate once and tuesday I started to get an appetite finally but still felt like ass.
Tuesday I did a tempo session and got some therapy. Wed I felt good and worked out. I ended up working out from last tuesday until yesterday. So Im gonna say those times “I hope” are a combo of my trip to DR and working out for 7 days. Im gonna take a day or two off from CNS intensive work. Hopefully by friday Ill be back to normal.
2/15
tempo 10x100, 500 rope skips, abs
therapy Myofascial- the more I go, the less it hurts. My hamstring seems to be getting back to normal, same as my lower back.
2/16
am weights, abs, dumbbell press, pull downs, rows, 100x pushups
pm
6x100 tempo
drills, med ball oht x10. 5xmed ball accl
5x100 tempo