April 3
Squat 3x6x205,215,225
BW Hypers 4x10
April 4
Bench Press 4x6x135,145,155,155
BB Circuit 2x10
Ab Series A(260 reps) x1
I have my first dual meet tomorrow. It’ll be low key, its on a crappy track and against a weak opponent. I’ll be running the 100 and 4x1. My goal is to just run a clean race and I would like to run at least 12.0 or under but if I don’t I wont be worried.
April 5
Meet
100m - 12.3
4x1
I didn’t feel good at all. Just didn’t feel fast (relatively). I had a rushed/incomplete warm up and just felt flat. I am also skeptical about my time, I hate hand times. Whatever, not a big deal, first meet of the season, with no speed work being done, more racing should help. I got another meet on Thursday.
April 6
1x (75m Backward Skip, 75m Lunge, 75m Toe Walk, 75m Lunge, 150m jog)
2x 225m Tempo
abs- 150 reps
I just saw a photo from the finish line from the track meet yesterday and it further confirms my suspicions. First place and second place were given 11.6 and I was about a stride behind, maybe 2. But then kids I beat but were also given 12.3 were not that close to me that they would have the same time. So, as I suspected despite feeling awful I may not have ran as badly as it seemed. Hopefully that was the case and I still believe I have plenty to improve in.
April 7
Pre-Meet
Team Mile
Relay Hand offs
abs- 200 reps
Goals for tomorrow are to run a much better race to be fully ready when its race time, and then I’ll see what I run and hopefully be happy with it.
April 8
Meet
100m - 12.2
4x100m
I was very pleased with today. The weather was 50s and there was a headwind. Also I was slightly sore, so I was very pleased with the results. I did what I wanted and got a solid warm up and executed a clean race. My start was okay, not the best and can still be better but at top speed and SE, I felt very relaxed and fast, this was were I made up ground/gained ground. Unfortunately we don’t have wind readings, but one of my teammates that ran a 11.6 on Monday ran a 12.2 today and only beat me by a half step, and on average people ran about half a second slower today with the wind, so I am happy with my results. In the 4x1, both my calves cramped up, I don’t know why.
April 9
Tempo 4x225m
1x (150m Retro Jog, 75m Toe Walk, 75m Lunge, 75m Backward Toe Walk, 75m Lunge)
abs- 350 reps
For abs I did some side twist med ball throws and side planks and then I also tried the two minute abs routine posted in another thread. Took me a little over 4 minutes, it was very tough. Trey Hardee made it look so easy but I found it quite challenging.
April 11
WA + 5x30m Accels/Strides
abs- 100 reps
Just a loosening day.
April 12
Meet
100m- 11.9
4x1 DQ
The starter held us in set for so long, but nonetheless I had an awful start, rest of the race was fine, I just kinda like stood up at the start/had no power out of the blocks.
April 13
Punishment
Big 10 (Push ups + Sit ups)
2x Suicides (~350yrds/rep)
Track
200m, 300m, 200m, 100m @ 28, 47, 30, NT
R: Walk 200m, 300m, 200m, 300m
Weights
Bench Press 2x10
Lat Pull down 2x10
Shoulder Press 2x10
Seated Row 2x10
abs- 2 Minute Abs (3:15) + 100 reps
Captains were just generally unhappy with the team, which I understood why, but they felt the need to show this with punishment which I disagreed with. So the Big 10 wasn’t hard at all, and for suicides, if anyone has learned anything about me from this journal, they should be able to figure out what I did. I don’t believe in doing work just for the sake of work, work is supposed to have a point, and be directed towards a goal, nonetheless I want to stay on the team, so I did it with the minimum passable effort. Suicides happened to be on grass and was good general conditioning, which I didn’t mind.
April 14
Pre-Meet
Team Mile
4x100m Build ups
Relay Hand offs
April 15
Meet
100m- 12.2
4x1
Just not a good day to run a fast time. Many things just weren’t right. The weather was cold with on and off winds which seemed to be in every direction. Then the meet was disorganized and no one new what was going and when events were running. I ended up doing a warm up jog, then stopping then thinking I had no time and rushing a super quick shortened warm-up to trying to drag that out, to giving up because I didn’t know when my race was, then about a half hour later time to race, so i did a quick upping my body temp stuff with a few tempo runs, drills and buildups. Then during my race the kid in the lane next to me ran into me with in the first few steps. Very unhappy with the meet, not with myself.
April 16
Tempo
300m, 450m, 300m, 450m
April 18
Clean 4x4x135
RDL 2x10x135
Squat 3x4x205
Bench 4x6x135
Lat Pulldown 3x10
Shoulder Press 3x10
Seated Row 2x10
abs- 500 reps
April 21
Ladder Drills (10 exercises, 2 sets of each)
Workout was supposed to be 50,80,100,120
First set was jog rest lap of lap between reps, second set was walk back rest, 7 minutes between sets
…but on the thrid rep of the first set my hamstring felt not good, kinda like a tweak (just minor) so i stopped during that rep and sat out the rest of the set and then my coach had me sit out the second set too just to be safe.
jogged 800m slowly then iced.
abs- 2x2-Minute Abs (slower pace)
April 22
4x200m @ 28, 30-31 R: 2’
12 Minute Break
4x200m @ 33
April 25
Weights
DB Incline Bench 3x12
Seated Row 3x8
Lateral Raises 2x10
Bicep Curls 3x10
Tricep Push down 3x10
Front Raises 2x10
abs- 300reps
April 26
500m,400m,300m,200m,100m @ 1:26, 1:15, 50, 28, NT
abs- 300 reps
April 27
Agility Ladder Drills (2x10 drills)
1x (100m jog, 100m Toe Walk, 100m Retro Jog, 50m Walk, 50m Lunge)
2x220m, 2x110m, 2x60m @ 80-85%
April 28
Team Mile
Handoffs
I am running the 200 and 4x1 tomorrow, on Saturday I have a relay meet. I am in the 4x1, and I am trying to also get in the 4x200, but as of now I am not.
April 29
4x1
200m- 24.8 PR
Weather is still not good, it was cold and windy today. In the 4x1 I ran the second leg I got to run the second leg which had the monstrous wind at my back…the result…10.9 split haha
200m felt good for my first 200m race since indoor, I still need to go out faster though.
April 30
Handoffs
5x100m Tempo
Tomorrow is supposed to be really nice, 80s, and I will be running first leg of a 4x2 and 2nd leg of a 4x1. It should be a good stimuli.
May 1
4X100m - 46.1 (11.3)
4x200m - 1:36.0 (23.3 Lead off Leg)
Beautiful day out, like 70s/80s, with like no wind to worry about. One thing I have learned over the past two meets is I really don’t need that much to warm up and be ready to run, and I am really liking my shorter warm up.
The 4x2 split was very good for me but that’s not the whole story, I noticed something that I am surprised hasn’t been dealt with or otherwise noticed. This track wasn’t meant for relays, just a normal track. They use a 3-turn stagger but then use the 4x1 (2nd exchange zone) for the first hand off, and I am almost positive this doesn’t add up right so my 23.3 was probably a little short but still good.
May 4
4x100m @ 13s-14s R: (100m Jog + 200m Walk)
8 Minutes Rest
2x200m @ 29,28 R: 200m Walk
abs- 200 reps