You must think my weight volume is too low also…
I would think it is too low if you were about 10 years younger, you cut your maxes in half, lost about 15-20lb of LBM, and were less fit :).
Thursday November 26
Weights
Clean 3x3
Squat 3,2
RDL 2x8
abs- 300 reps
Saturday November 28
Circuit 3x
-Bike
-Push Ups
-Plank
-BW Squats
-Side Plank
-BW RDL
Weights
Weight Circuit 2x12
abs- 200 reps
Today was the first day of my official start season with my school team. So, I will be practicing with them from now on. Because of this I am going to stop posting the workouts for a few reasons. I am not not sure what I am going to do with this training journal. My plan is to post meet results in here still and possible have updates regarding training and reflecting every once in a while.
Thanks to all that have helped me so far. I have greatly appreciated the advice that you guys have given me.
Jordan
You should keep posting, and that way if Butters alters your workouts too much, we will at least have others agreeing with us…
December 11
My first meet it tomorrow. I am running the 55m. My goal is to get sub 7 hand timed in my first meet of the year.
In regards to my training, I dont think my coach ever even looked at this site but the training isnt as bad as I may have made it sound. He still uses borderline intensive tempo workouts but he has included speed work. He just kinda has the ideas reversed. He sees the tempo workouts as the “workouts” and the what we would call speed as the recovery days. But overall due to the many meets, the fact that he includes speed work and the fact that he is letting me do some days on the bike cause of my issues with my shins, I think this program will be better than i expected/hoped.
December 12
Race - 150m Spikeless Flat Track
55m - 7.0 ht
Overall I am happy with the time, I was able to PR in my first race and without going into all the details i have very good reasons to believe that my time was actually faster than it was… and we all know how accurate hand times are anyways. My next meet is Wednesday December 16 and my goal is to run at least 6.9ht for that meet.
December 16
Race- 150m Spikeless Flat Track
55m - 6.9 ht
4x220y - 1:46.8 ht (25.7)
. 200m split was .9 better than my best split last year
December 30
Race- 200m Banked Mondo Track
55m - 7.11 FAT
4x200m - 1:37.75 FAT (24.6)
Ehhhh, both races felt bad, I had an awful start in the 55m and just wasnt at my best today.
January 6
Race - 150m Flat Spikeless
55m - 6.9 ht
4x220y - 1:43.2 ht (26.4)
Another just not great day, during the first two meets of the year I felt so good, and these past two i just haven’t felt that same way during races and warm ups, but my times are still the same so I am hoping that once i put together a good day I can run better.
January 9
Race - 150m Flat Spikeless
55m - 7.0ht
4x220y - 1:42.9 ht (25.7)
My start felt good but top speed was just okay. I more, and more, dislike hand times. Maybe i did run a bad race, but I think that for this one it was the amazing inaccuracy of hand times to blame for the time. I felt very relaxed in both races which was good, but overall I was still fatigued and not fully recovered from the meet on Wednesday. I have a week to recover before the next meet so hopefully I will be feeling good next Saturday and can finally get down to a 6.8 and hopefully not have it be a fluke hand time.
January 16
Race - 150m Flat Spikeless
55m - 7.0ht
4x220y - 1:47.1 ht (27.1??)
I have really bad shin splints and thats been really limiting my training, basically im doing bike work + meets. I feel like that is really affecting me. Also I think starting maintenance on weights way too early is finally catching up to me. Or hopefully the reliability of 55m handtimes is exactly what it is. The 200 split was awful tho and I thought I ran well but I also was so far ahead by the time i got the baton that I was running like 40+m ahead of second place when I finished so no real pressure to push me.
January 20
Race - 150m Spikeless Flat Track
55m - 7.0ht
4x220y - 1:44.7ht (26.4)
The many races so close together are leaving me kinda tired but I think it will provide a nice benefit once I am only racing once a week again and I will be really fresh. I got a strictly relay meet on Sunday. Unfortunately i lost a coin toss with a team mate for the last spot on our school’s SMR, as the 200m leg, which is going to be really good and possibly win the statewide meet. Instead Ill be running 4x200m and 55m Shuttle Dash. For the 4x200 id like to try to get sub 24 for my split.
January 24
Relay Meet - 200m Banked Mondo
4x200 - 1:36.17 FAT (24.5)
4x50y Shuttle Dash - 23.21 FAT
January 27
Race - 150m Spikeless Flat Track
55m - 7.0ht
I basically fell asleep in the blocks, I had a horrible reaction and my drive out of the blocks was horrendous. By my second or thrid step i got going though and the rest of the race felt fine. I came out of the blocks in last place and I could see the back of the kid in the lane next to me. All in all, I took this as a positive, as long as I never do it again.
The rest of my season looks like this, and all the remaining meets are FAT which is good.
1/30 - 55m on Mondo (Invitational Meet)
2/6 - 55m + 4x220y (League Meet)
2/13 - Not sure yet (District Meet)
My goal for Saturday is to run a good technical race and to get a good start and feel good at top speed and improve my PR of 7.11
Another bad habit I have noticed i have is I look around during the race to see where other people are at, I need to work on having tunnel vision and running my own race.
January 30
55m - 7.22 FAT 
None of the sprinters from my school did well, we were all way off what we were capable of/have done so it wasn’t just me, this was the 4th meet in 10 days so I think that might have played a role.
February 6
55m - 7.20 FAT
4x220y 1:43.44 FAT (26.5)
This was my last 55m of the season. I may or may not be running next Saturday as a member of the 4x2 team.
I guess I will kinda do a mini reflection. Season was kinda a disappointment after starting the year off so well, but i still had fun. Even after declining throughout the season my worst race is still better than my last year’s best race by over .1. I think I can attribute my lack of success in the later part of the season due to my injury with shin splints, They were really a problem and limited my training to Bike work + racing which I feel didn’t give me enough running volume. Surprisingly even after the small volume of weights and starting maintenance so early my strength was maintained through the season and i don’t think it dropped at all. Overall my first 3 races of the season were my best (all within 3-4 weeks of cutting out running) then after that I detained a little and couldn’t get back to my best.
I took the last two weeks off completely from track training and my shins are already feeling a million times better. I have about 2 and 1/2 weeks till team practices start for outdoor. During this time I’m going to be doing weights, circuits and bike work. My goals are to get healthy and stay healthy as well as increase work capacity and gain some strength and size and hopefully this can translate into a much more productive outdoor season.
February 24th
Squat 5x5x205
RDL 3x10x135
Bench Press 5x5x140
Weightlifting Circuit(10ex) 2x10
Ab Series A (260 reps) x 1
I hate how it looks like so little work when I right it here but it felt like a lot of volume, I should be sore tomorrow.
February 25
Locomotive Series x2
GS Circuit x2
Ab Series A (260 reps) x1
Plank Series x1
Im really sore, I dont miss this feeling at all.