7/1/03 tempo day
warm up
stretching
3x5x100 meter tempo
Thanks man. Hey, go out and kick butt at your meet for all the self-trained runners across the country :devil:
400stud I thought that said self trained cross country runners for a second…:baddevil::
Anyways goodluck fabio.
thanks 400 and Tim, my next meet is a open meet that doesn’t count, just for shits and giggles. I didn’t run the 400 in that one but 53 one my age group, I should cruise to a win in that one lol.
Good luck Fabio -
self coachings great - but I’d still use a coach - if I could find one who I could trust totally / works short to long / who is a member of this forum / and who wants to work with a slow sprinter 
I don’t know about in Ohio and other places, but it’s nearly impossible to find a coach who knows what he needs to know to help an athlete perform their best. Coaches out here don’t listen to their athletes, don’t know what they are talking about and just are too stubborn to listen to new ideas…hence me training on my own now.
If you don’t believe me, here’s a prime example:
Michael Hilbe…he competed at the Golden West Invitational last month. He ran a 49. for 400m. His PR is somewhere in the mid to high 48 range for outdoor…48.16 I believe for indoors. He is going into his Sr. year of school…in 8th grade he was running 49’s. Get the trend. (and his dad’s the coach :devil: )
Exactly there was a sprinter in my state whos dad coached him and then went on to have a steller career at northeastern. You guys from mass know who im talking about.
I was talking about the fact that with his dad coaching him all his life he only improved just over 1 second from 8th grade to this year…going into next year. This kid thinks he’s all that too…and he has yet to win state in 3 trys so far ( 
)
Sorry, should have clarified.
on Ohio, i know some coaches that are very open. my old coach at my old school even LET you train on your own if you were workin and knew what you were doin! (those were the days…)
now I come to my new school, the coach there thinks hes the shit just because he has been coachin track for 4 years. We have hard days day before a meet and he wonders why i half ass those hard days…so i can be well recovered…hes a dumb ass…if you request something he threatens you with suspension from the team. What a dumbass. It was funny, he found out i was doin the CFTS and he called me and sed “JP, Charlie Francis doesn’t know how to coach the only reason his athletes won was because ************” I told him to read speed trap. Funny…With the CFTS…i have been running CONSISTENT 114-116’s. With my coach during the season, i’d run an 11.4 one day and because he’d overtrain us so much i’d run a 12.0 the next meet…
anyway…
warm up
sprint drills.
special endurance-2x200
1st-24.6
2nd-24.8
5x120
1st-14.6
i stopped because i could tell my body was not recovered from monday.
weights
bench-3x10-50%
squat-3x10-50%
rows-3x10-50%
tempo day, no biggie
was busy all day so i didn’t run till 8 in the evening so i just decided to do 2 full laps. agh justo ne of those boring long days ya know? did around 400 abs afterwords.
Monday 7/7/02 CNS Work day
4x30
1st-4.06
2nd-3.971
3rd-3.986
4th-3.993
2x60
1st-7.27
60-7.1
got a meet this Sunday…Charlestown WV J.O. Regionals.
Wednesday I did speed endurance
4x120
i didn’t have anybody time me so I can’t post them sorry!
i did light weight lifting today
bench press-3x10-40%
seated rows-3x10-40%
Squat-3x10-40%
got back from my meet late last night. I had good regionals but unfortunately I did not make it out in any event:( but i had some decent times
5th in the 100-11.6
4th in the 400-52.0
top 3 made it out, I was close. When I got to the straightaway in the 400 my hip started having these pinching nerve pains that hurt like a mother. Oh well, i’m heaidng down to ocean city maryland for vacation this week so i have plenty of time to recover.
Alright GPP time! Todaywas the beginning of it and this is what I did.
3x55 accells-felt good, even though it was a cool 75 with a slight drizzle.
4x120-int. tempo, did plan on doing 6x120 but the rain got heavier.
Weights-Hypertrophy
Bench Press-3x10-70%
Power Cleans-4x5-70%
Seated Rows3x10
Barbell Curls-3x10
Rev. Leg Press-3x10
SLDL-3x10-70%
Leg Curls-3x10