wed may 11
rt drill
self-massage
microstretching
notes:
-some hamstring and lower back/oblique soreness
thurs may 12
hurdle drills
500m grass tempo
2’ abs 1/2 reps
fri may 13
premeet (a couple blast outs, submax fly, 4x1 handoffs)
hot tub
notes:
-district meet tomorrow. first camera timed meet of the year. i want to get upright for the top speed portion of my race (i have a bad habit of leaning forward and having my hips go anterior on me) and finish strong (i’ve figured out the best way for me to accomplish this is to concentrate on purely stride rate for the last 10-20m)
sat may 14
100m -> 11.60,11.61
4x100m anchor
jump rope
3x3 bench@165,170,175
3x3 each human flag
100 medball throws@15/16
notes:
-some soreness in a ligament or something in my left armpit, not sure what it is
-good starts in both my 100s, but terrible top speed sections, and managed to move up on the crowd during the last 10m or so. i think i may be rushing top speed which is resulting in me never getting my hips high. i have a HI day planned for monday and a league meet whre there’ll be trials and finals again so i can use the trials to really zone in on technique and see what happens
-bench press in the gym felt very light today for some reason
-when i got home i just collapsed on the coach, today was really a burner. hammys were fried by the end of today, too
sun may 15
hurdle drills
500m grass tempo
2’ abs, half reps
notes:
-armpit ligament still sore, but not painful
-chest and outer posterior chain have minor soreness
mon may 16
weigh in -> 146
team jav stuff
40,80,120 blocks
jump rope
strength checks
notes:
-forgot to do llrr hops after the running. wasnt planning on doing many, ill just do them on my premeet day on wednesday since its a low enough volume that i can use it as the end of the extensive warm up i do on premeet days (planning on only doing 1 or 2x30m relaxed of 'em)
-concentrating on a solid core, good posture and relaxation in my runs today. sometimes i get stride rate problems when i get more upright, but hip height was much better and backside mechanics much more limited
tues may 17
rt drill
microstretching
wed may 18
500m grass tempo
hurdle drills
2’ abs circuit (half reps)
thurs may 19
120,90,60m blocks
2x30m llrr hops
3x3 1/4 squat@315
3x3 bench@175/180
3x3 each human flag
fri may 20
team mile jog
sat may 21
jav -> 106,98,114ft
microstretching
100m -> 12.1h
notes:
-today was suppose to just be jav so itd be an offday but my coach decided last minute i had to. i was still sore and burnt from thursdays workout and literally had no warm up, so no surprise my time sucked. i tried relaxing which made the 100m feel like far less effort, but i cant tell whether that was because the relaxing was good or if it was because i was almost a second off my PB time
-still had the forard lean even while relaxing i may have to consciously get my self upright before just running
sun may 22
hurdle drills
500m grass tempo
2’ abs (half reps)
rt drill
notes:
-no soreness today, so though i was unhappy with my 100 because i think no one had anything to gain by me running a crappy 100 when i really needed recovery, i dont think overall it was too damaging since it was so slow and my only HI work at all that day
mon may 23
weigh in -> 146
rt drill
microstretch
self-massage
tues may 24
(premeet)
team mile
2 4x1 exchanges
3 blast outs (5,10,20m)
1 fly (touched top speed)
notes:
-felt a little sluggish today, probably a result of not doing much work the last couple days, it being humid and that my HI running followed the mile jog which is awfully far for me 
-running the 100 (two heats) and anchoring the 4x1 tomorrow. my goal for both is to keep to my stomping the ground cue and not to rush my race so i can get my hips in a good position
wed may 25
100m -> 11.80,11.78
4x100m anchor
jump rope
3x3 bench@165,175,185
100 medball throws@15/16
notes:
-big headwind today, times were very slow. i beat a 11.5x kid by a good amount and didnt lose to a 11.3x kid by much, so i probably had pretty fast races for me. form broke down in the second round and in the first round hip height was poor. not great starts in either but had a nasty start that was called back from a false start from another kid
-abs were kinda sore today for some reason
thurs may 26
rt drill
self-massage
microstretching
notes:
-a little pectoral and oblique soreness today
fri may 27
(premeet)
4x1 handoffs
3 blast outs
2 flys
sat may 28
100m -> 11.63,11.56
4x100m anchor
school dance
notes:
-finally able to hold form through a race. breakdown only in last ten meters first round and none the second round. now i just need to apply more force which in effect generally also increases my frequency and if i keep my form ill see a huge pr
-got fourth in central mass which qualified me for the state championship. i’ll be seeded very near the bottom but itll be fun just to be there, and i think after another light week and finally being able to run my own race i can see a big pr still. i can tell its my SE thats holding me back because the 11 flat kids do not pull away from me until past 50m
-i pr’d and didnt have a good start in either round
-had a good 4x1 leg, i moved up two spots (from 6th in my heat to 4th), kept upright and felt smooth
sun may 29
rt drill
self-massage
microstretching
notes:
-outer glute soreness. not sure whether that’s from dancing or the racing yesterday
-hammys feel pretty fried. makes sense because since i finally got upright my hammys were probably more active than they usually are while running
mon may 30
weigh in -> 144
cf bike workout warm up (except with jogging on grass replacing the bike and a flip at the end)