10.56 electric is CRUISING! Congrats man 
thx. I cant wait for the next meet
10.56 is classic congrats
hopefully will be hearing a sub 21 in the 200 in a couple of weeks
cheers and gluck
Well Thats about the same as my P.B. in the 100m. But then we both train in completely different ways!! It does prove that there are many ways to getting there. Good luck man and keep it up.
thx guys, yea i cant wait to see what i can do in the 200. I will run it in 2 weeks
say chris, so are you going to approach your 200m in a different way than you ever have, like are you planning on running certain distances at certain times within your 2weeks, or like change your weight training regime
what about your tempo runs are they gona change
sorry so many questions but just curious and excited about ur race and how ull approach it
gluck
No i think that i am going to keep doing everything I have been doing, no real need to change. It aint broke yet so no need to fix it.
monday, i slept after work.
Tues
Tempo
12x100
weight room
bench
185x6, 225x5, 225x5, 255x1, 270x1, 205x5
incline
135x5, 155x5, 185x4
rope tri pressdownx3
arnold press x3
swiss ball crunches
my planned workout today was to do 3x30 out of blocks 2x120 and 2x flying 80. Was not able to finish the workout.
3x30 3.95,3.90,4.00 blocks moved. Using the 30’s as warmups for 120’s and 80’s
First 120 was 13.20. I felt good and relaxed.
second 120 was 12.45. 
PB. That shit came out of no where. i took a 12 min rest from the first 120. I came off of the curve and i was rolling. my partner said my form and knee lift was perfect. I felt good. I knew that i was moving when i got to the line and dipped. I only do that if i am rolling. I was tired as hell after that. my legs were not very tired but my head was spinning. I knew i had just really shocked my CNS with that run. Decided not to do the 80’s cause i could not get up. I wasnt breathing heavy at all, but i was shot. Cooled down stretched and went home.
tempo
6x200 on grass
weight room
pull ups
cable rows
barbell curls
concentration curls
swiss ball crunches
mon 5/10
tempo
10x100
tues
speed day.
3x30 from blocks 4.0 4.0 4.0. Decent reaction, but i kept stumbling oh well.
3x30meter fly. 2.9, 3.0,2.9 felt good on these.
30 m in and out x2. felt decent
weight room
4 sets of hang cleans
2sets of p cleans. I twinged my back on the second set so i decided to not do anymore lifting for the day.
cooled down stretched. went home.
when is your next meet?
cheers,
Chris
You’re doing quit well man. Keep up the hard work. I see you are having some good decisions there within your training sessions and you know when exactly to stop. Not that you’re lazy but that you can read your body right. Keep it up although I believe you can run much faster in the 120. I see you can do a 12.3 then you can build up from there. So good luck man
thx guys, yea i want to see how my times drop within the next month or so. I want to see how low i can go in the 120’s. My next meet is the 22nd at the national triathalon training center in clearmont fl. I cant wait to see what i can do in the 200. I can usually tell when it is time for me to call it quits during a training session. My mind well tell me to keep going but my body says otherwise. I always listen to my body.
hey chris maybe u should try and run a flat 250m in training to see your your endurance is gettin along in the 200m, a low 12 in the 120 indicated very good and specific endurance for the 100m, but maybe u should try the same for the 200m, like a 180, 220 or 250.
cheers
Yea i might try that. I know my 200 m endurance should be good though, I am able to run my 200 in low 23’s pretty easy at practice.
thur may 13
speed endurance
4x60M starts
2x80M standing
I had no one to time me. I would have timed myself but i wanted to concentrate on form, I find i dont run as fast when i time myself.
Felt real good. My 60’s felt excellent. The 80’s were great to. As i ran the 80’s i noticed a lot less deceleration than earlier in the season. I wasnt dead tired at all. Cooled down and stretched.
4/17 stretched then it rained, went home
4/18
4x20-30m pop up starts from blocks
I planned on doing 2x200 but that changed after the first one
on the first as i was coming off the curve a kid got in my way and i had to jump over him and that destroyed my pace i tried to get back into it but i couldnt. My knees dropped bad the last 20 meters. I ran 23.6. I was very dissapointed, i had planned on runiing 22 something. I was gonna do another but my hammie was feeling tight.
light plyos and hit the weights
squats 5x225 3x275 3x315
standing leg curl
4,4,4
55,65,70 pounds
Yep decided to crank my journal back up. So I can keep up with my work outs
Yesterday 2/9/09
Warm up
Block work- 5x10 5x20 3x30 and a flying 30. i wanted to do two but I was feeling tired plus I still had weights and plyos. I also tried to time the fly but that didnt pan out.
Plyo’s- 1x10 on each leg single leg bounds, 2x5 hurdle bounds, (wanted to do some sand pit jumps but the coach had just raked it, didnt want to screw it all up)
Med Ball- behind Overhead throws x10, rocket explosions x 10
Weights
Deadlifts- 8x225, 5x275, 3x325, 1x375, 1x405, 1x405, 5x315
powercleans- 5x135,3x155, 3x175
single leg deads 2x8x90 on each leg.
Felt great during the work out.
Was pretty sore yesterday. I just did a tempo
10X100 30 situps in between each rep. Stretched and went home.