Yea i hope so too. I have a meet in miami this saturday im hoping to go below 10.7. We will see.
good luck man!
cheers,
Chris
thx
mon 4/5
1x200 23.30 felt good and relaxed
2x100 11.00, 10.94 little windy but felt relaxed not tired after any of these runs today.
plyos
oly lift day in weight room.
tues 4/6
tempo.
200,100,300,300,300,300 15 pushups after each run .
felt good legs not to sore nice workout.
weight room
bench… within the last few months I have lost about 10-12 pounds and i can feel it on the bench.start of the season i was about 182-185 now im weighing 167-170. i could work out with 275 but now i am hurting on 250.
I also hit the incline. on my last set of 185 i did 3 reps and on the 4th i was stuck. dead in the water, had to wait about 2 mins before anyone noticed i had the bar stuck on my chest. I did some tri pressdowns and went home i was pooped.
4/14/04
Todays practice was horrible. I did 4x20 from blocks
and 4x30. I felt good during warmups. But when i started to practice my times were the slowest ever. I was running 2.8-2.9 in the 20
and in the 30’s even worse i ran 4.01, 3.99, 3.88 ( best one) and the last one was 4.3. After that i called it quits. Whenever it is to cold my achilles aches and it was really sore today. I wanted to do some more stuff but after that 30 i was out of it.
weight room
I had a good weight work out
squat 8x185, 6x225, 3x275, 1,1,1x 315, 5x225 felt good on these
good mornings6x105 5x115, 5x135
Swiss ball one leg squats
back extensions
swiss ball crunches
Chris, it might be best when doing a workout such as this, to not do any pushups before and after each tempo run. It will limit your strength in the weight room. That is more than likely why your bench was lower than usual. Switch the pushups on a tempo day that is after your upper body lifting.
yea i never thought about that. That is probably why i was so weak. Thx for the advice.
tempo today.
Legs are sore after my squatting day yesterday.
It was very windy today and cool.
I did
100,100,200
100,200,200
200,200,200
200,200,100
felt ok. went home.
thur 4/16
My legs were still sore from the squats and stuff on tuesday.
They felt a lot better after i stretched and warmed up.
Today i had planned on doing 1x200 and 2x150. I ran the first 200, I had a gusty headwind on the curve and the straight. I had to relax and power through it. I tried to open my stride and get some knee lift on the stright but i legs would not allow me. I guess i there were still to tight. MY legs fell better than they did earlier in the day but they were still kinda sore.
I ran 23.9 in my 200. Not bad. I wanted to run at or below 23 today. But the wind, sore legs, and the temp 65 degrees would not allow it. After 12 minutes i ran a 150, again wind and sore legs kept me from flying. I ran 16.9, not mad but i know with warm temps and not so sore legs i can run faster. I didnt do the last 150cause the temp had drop to about 60 by then and i was pretty cold.
I did some plyos after and hit the weights and did back and bi work. and swiss ball crunches
the 65 degree temp wouldn’t allow it! Damn in Ohio 65 degrees in the spring is like gorgeous! In Ohio 65 degrees is the temperature that we say “this is nice weather to break a record in!” haha. But when it gets to the summer its toast.
Na not me, thats cold to me. When it is below 70 degress my right achillies aches and it starts to get hard to run on. Plus with my sore legs I need some sweat making weather, atleast 78 on up. thats how i like it.
it was 78 today and people were complaining how hot it was today. Personally I like it around 60-to high 70’s.
4/20/04
its been good and hot this week 80’s I love it.
Monday I did some tempo
10x100 just to get legs loose.I felt really tired and stiff last week, so i decided to take a little break and not sprint on monday.
today
2x20 2.8,2.9
2x30 3.8, 4.0
1x50 5.8
1x60 no time
30 m fly 3.40
I had change my block settings so i have to get used to it. My reaction was horrible. I got one good stat and that was on the 50. I feel very comfortable with my new setting. Now i need to get my reaction down and i will be ok. I actually did the 30fly before the 60. I think that i cooled down to much before the 30, that is why the time was so slow. I had no turnover. and muscles felt cold. I ran the 60 for fun. The summer track club was out and i decided to jump in a race with them. I ran real relaxed but after i finished my hammie was twinging. that was the end of running.
I then did plyos and went to the weight room
I did hang and power cleans, Hang snatces and push presses also swiss ball crunches and did some lower back work. cooled down on bike
4/21
Tempo
I only did 10x100 with a fast walk back.
I also hit the weight room.
pull ups
rows
pull downs
and various curls
swiss ball abs.
4/23/04
Got to the track and there was a meet going on. So i had to hit the football stadium.
7x100 runs each faster than the other.
frog jumps 2x10
single leg hops 2x10 on eash leg.
10 x stadium stairs
weight room
bench
deadlifts
good mornings
arnold presses
swiss ball crunches.
cool down
4/26
3x30 from blocks 3.8,3.90, 4.0
2x150 16.66, no time
my 30’s were good i had good reaticon on the first two but my last one my reaction was bad which is why i ran 4.0.
On my first 150 i felt good coming off the curve but when i hit that straight , the wind smacked me and suprised me. My body started leaning back like iwas mike johnson, the wind was no joke. I was pleased with the time. I should be in the 15 sec range by mid may.
weight room
squat 5x225 1x315 1x315 5x225
leg curls 3x6
swiss ball crunches.
I have a meet this sat so i dont want to overdue it in the weight room.
4/27
It was raining today so i just went to the weight room
I rode the bike for 10 mins to warmup
Bench 185x8, 225x5, 275x1, 285x2. I felt very strong today starting to get my bench back. Seems like that Cytodyne and bcaa’s are working.
3x10 pullups
barbell curls 6, 5, 4, 3 at 65, 85, 105, 125
tri press down
arnold press 5x45 5x55 5x60
swiss ball crunches
cooled down on bike for 5 min and stretched
4/28
was very warm today felt good.
After a long warm up, my legs felt real tight. wasnt sore just tight
2x20 blocks 2.8,2.83 felt ok on these but i couldnt open up
2x30 blocks 3.9, no time blocks slipped bad on first time
60m fly 6.07
80 m fly 8.20
felt good on these after the first 30 i opend up and relaxed
30m in and out in 30hard then 30 light then 30 hard
cooled down and went home.
tempo day
300,300,200,200,100,100,100
i did this workour in about 20 minutes.
I felt real good.
stretched and went home
5/1
had a meet in orlando. I stay bout 2 hours away. i got there around 8:30. The 100 started at 9:30. I ddnt run my heat until 2:30. I had to warm up about 4 times plus stay out of the sun. By the time i ran i thout i felt drained from the sun. When they called us for the heat I started to feel better. The starter told us he would hold us, and he wasnt joking. He held us for about 3-4 seconds which resulted in 4false starts, and i was one of them. I had to sit in blocks so i didnt get off with the gun like i wanted. I came out the blocks pretty good and ddrove for 20-30 meters. I came out and there were a few people in front of me. I opened up and ran pass them like they were standing stil. For some weired reason i cut it off about 5 meters before the finish. I went to check my time and the guy said i crossed the line on the camera at 10.56. He went to rewind it and show me but the vcrstarted fucking up and it didnt record the first 3 places. oh wellatleast i know im getting faster. Second place was behind me at 10.84, so i had a healthy lead. cooled down and got back on the road. I wanted to stay for the 200 but seeing how long it took for the 100 I knew i wouldnt be running for another 6 HOURs. I will run the 200 in 2 weeks at my next meet.