Hey, progress is progress!
Congrats once again. It sounds like you gained some patience and saw your time come down nicely. I need to tear a page out of your book.
haha, i might not be so patient as i get nearer to the end of my collegiate career tho :-p i have 7 more seasons of track to work with so as long as i eventually hit some good times i’ll put in the work!
3.2.12
functional warm-up
2x5x~40m hill runs
2x10 bodybuilding circuit
stretch
contrast shower
notes:
-haven’t done any lifting in the higher rep range in a while, haha, felt a nice burn. it’ll be interesting to see my soreness tomorrow, though i didn’t really push any heavy weights
-still concentrated on getting a good stride on each step, not just forcing turnover, and it felt great on the hills
-pretty well spread doms, hopefully that means next week i’ll be over the soreness stage because i think itll be a hard couple weeks going into spring break!
3.3.12
shot some hoops
3.4.12
epsom salt l. pcl, toes, r. wrist, r. shin
cold shower
notes:
-back to normal practice on monday
3.6.12
normal practice is resuming. more general work then we were doing. i expect that the next two weeks will be very much like fall training, spring break a transition stage, then after spring break workouts will probably be like early winter then as we move into the season itll be lower volume specific work again. my goals for the week will be to facilitate relaxation, add some strength, flexibility and conditioning and to key on good mechanics for drill work
last week i saw a lot of pluses as i feel much fresher after the week off and i think keeping my chin tucked and making sure to get a lot out of each stride will make my outdoor season a much bigger success than my indoor (though i may only have a couple meets to prove it). i want to go 11.14 or below and know i have it in me to do it, i just need some things to clique and to keep myself from psyching myself out
3.13.12
first sprinting workout outside happened yesterday. calves are very very sore, but in the workout i saw a lot of positives. it certaintly is easier to keep up with the other sprinters on the team (all 10.5x-10.6x range) when i try to get more power out of each stride as opposed to just pushing rate and when doing the power outs at the end of the warm up one of the more snioer sprinters (a 7th year i believe??) said that i finally "looked like a sprinter, very powerful) and all i did was keep my chin tucked while accelerating. for some reason doing this puts my legs into much more of a piston motion and i seem to have a higher stride rate and no loss or maybe even an increase in stride length. i hate to pull my head out of my line with my body, but i would rather not mess with results!
tucking the chin also improved my sled pulls last week. i’ll be excited to do some full sprints against the other kids as i’d love a huge outdoor pr since my indoor year was disappointing. strength numbers on the way back up too
3.18.12
spring break. plan is to catch up on rest, A LOT. longer sprints circuits and weight lifting will be like the same as usual, just i’ll do it alone at my old hs’s track. “event specific” stuff is up to us, so i’ll probably throw in some accel pattern work, maybe a couple flys too
my squat seems to be down quite a bit, but im starting to hit weights fully again so it should be back up soon. i can’t tell whether unloading the weights in indoor was a good idea or not, because my strength dropped, but it probably allowed running work to take a more adaptive position and i’m pretty sure my work capacity isnt high enough to not be overtrained. oh well, neither my accel or vertical seem to have been harmed and i care more about my power output on the faster end of the f t curve
meant to weigh in before going home for winter break, but i forgot, so i’ll just weigh in when i get back
3.19
freakishly warm weather
2xefe, 2xfef
general shj workout (1/2 running volume)
3.20
10,20,30,40 (5.20),30 (4.13),20,10 3 pt
general shj workout (cut volume), 3x10 bench hops replace unknown circuit
notes:
-extreme calf soreness
-felt powerful accelerating and smooth at top speed
-will try to get some video up, i have video for some of the reps i didnt time
-I timed the reps with the times next to the (duh, haha). im pleased with the results (for once, haha) because i am early in the season, was sore from mondays workout, and still managed to run times that (i believe) have conversions that are both pr’s in the 60m (assuming top speed of about 10 m/s, and reaction time at .2, both would be pr’s or around pr times and i didn’t use blocks or have competition
While keeping my chin tucked/head dangling, it appears that I’ve developed a bit of curvature in my upper back. I think this is okay because it isn’t my lower back, it straightens out by top speed and I am running faster this way (though I’m not hitting triple extension as completely as before). Running this ways is helping me not end up upright to early and seems to have allowed to me have a longer stride length without sacrificing stride rate
3.22
3 block starts
3 30m fly zones
1/2 regular workout
notes:
-took some video, will put up later
-felt quick out of the blocks, though im not hitting complete triple ext anymore im going faster, maybe more weight forward and head down is allowing me to accelerate longer
-flys felt good, hip height looks to be improved
Your heel recovery could be lower at the start. Other than that you look pretty good.
thanks! generally i have a toe drag out of the blocks and the heel recovery is pretty low on the next step but after that it tends to get higher a little faster than i would like. my team does a lot of hill running and sled pulls so im hoping i just see it naturally go down with training and concentrating on a pushing cue. i don’t think it’s harming my speed enough to bother making a forced change
3.25
played some tennis and shot some hoops yesterday. just a functional warm-up, some hoops and some stretching today. team practices will start this monday with the first meet on apr 7. might be running unattached 
but not sure. it’d just be nice to turn out a pretty legit time this spring so i can come into next fall in a safer position roster wise
beginning of spring season weigh in -> 150
interesting i lost a couple pounds. i’m thinking its water weight from it being warmer or i dropped some bf because i look to be a bit more toned and don’t look like i lost muscle mass
3.26
easy team workout
2x10:
-each db biceps curl@35
-each db side shoulder raise@20
-each db saxon side bend@5
-decline crunch@10
-front squat@135
notes:
-just a day to loosen up after travel since we are all back from spring break now. will be a hard workout tomorrow. what we did in the weightroom was up to us so i just tried to hit some beach muscles submax
3.31
100m -> 12.04, 12.08
200m -> 25.05
http://www.directathletics.com/results/track/24703.html
notes:
-poor weather (35-45 degrees, wet and drizzling) but even so my times were really poor (slight headwind too). no one really had any great times though, so maybe the workouts this week are taking toll too
-positives:
speed endurance seemed to be alright in the 100, felt i could make it all the way to the finish, solid start in the second heat of the 100 and in the 200m i was told to work on “floating” at top speed, and I did and it felt good and much less effort
-negatives:
times were slow, top speed was forced in the 100m and didn’t get out very fast in the 200m, very tough to keep warm
-coach caught video of the 2nd 100m so I will post that. considering how it felt, i’m surprised it was THAT slow considering a 12.08 FAT is like a 11.9h, which is like the time I ran when i didn’t have time to do a warm up at all or was running into a strong headwind
4.6
meet tomorrow, running the 100 and 200. goals are to get a full acceleration and to be relaxed at top speed
practice was so-so this week, but i think i got the upright running mechanics relaxed and set, just getting to a good speed quickly is what i need to do
4.7
100m -> 11.71
200m -> 24.02
http://www.directathletics.com/results/track/22207.html
notes:
-felt awesome during warm-ups, i finally was able to get my body to “push” while accelerating which feels great. i just need to make sure i exit low enough and i can make it happen (no excessive heel recovery/too much cycling); just need to work on making it work while relaxed
-during the 100m, poor race all around, but at least an 11.71 is faster than i was running last year at this point, and under a much heavier workload. if i can have a mechanically good race, i am positive i will see at least a pr
-in the 200m, i guess my start was tense and choppy, but the blocks i had wouldnt go to a low enough setting, plus i’m inexperienced on the curve. last 150m looked great I guess. never posted the time at the meet, so i’ll be curious to see what I ran. on the selfish side of things, I beat a kid from my own school for once in the 200m, which will probably be good for my confidence, though the time is still very mediocre.
-I’m going to set a time-based goal to accomplish before the end of the season: hit the times that my coach seeds me at (11.25 and 23.50). Because then in the least I can know I met my coach’s expectation for me as a team member
-very windy, though mostly crosswind
4.14
no meet this weekend, then i’ll finish up my year with meets the next two weekends. finally i feel my race coming together. my start had been getting worse and worse and i finally realized that i was trying too hard to drive and stay low and it was causing me to overstride and not hit triple extension. my start is much better if i just “pop” out of the blocks, don’t think and just build speed naturally and then “float” at top speed. it feels naturally, is easy to facilitate relaxation in and i think will yield fast times. i won’t get to get into blocks to compare against the other kids on the team until tuesday but i think i will be much closer to them than usual and am foreseeing a big (at least college) pr next meet