not too much competition for drob.
trials were drob 10.52, some guy 10.85, me 11.28, a few 11.3s and 11.4s
finals were (only 3 people w/ estimated times here cause we didn’t get the results yet) drob 10.43, some guy 10.85, me 11.48
Well at least you didn’t run a 12… Is 11.28 a PR for you?
mort is going to kill you twhite 
no, best times are 11.11 then 11.13(twice) then 11.16 and 11.19.
in all seriousness I have some biomechanical/thereapy issues that need to be addressed in order for me to improve at this point.
I’m sorry I didn’t mean to come off as making light of your times, they are respectable. I thought you were looking to run high 11’s so when I saw the 11.28 I thought you must have really PR’ed
Na… all you need is some louder music
Yea I have not learned how to have the zen calmness of most other sprinters. Without my mp3 player I really will run 12 especially at low key meets.
In the third chapter of peak when it counts it says it does not count if you peak after not running a 100 for a year.
So i will continue practice peaking until i get 4 or 5 meets under my belt.
mon 7/30
squat x4 315 325 330
rdl x5 225 275 315
db bench x5 80s 85s 90s
pullups 2x10 1x15
our workplace just got a gym with a squat rack and a good stereo system with a headphone cord so you can use your mp3 player. nothing like playing some german metal at your company’s poser gym.
my hip didn’t hurt which is why i could squat ok today. who needs a fancy therapist when you can just tell your girlfriend (or someone else who’s not afraid to touch your ass) how to release your hip rotators?
Tue 7/31
tempo 11-100 2-200
Fri 8/3
running 4-30 5-60
5bounds x7 best of 43’3"
Sat 8/4
squat 1-3 325 1-3 340 2-3f 345 1-3 345
db bulgarian split squat 1-5 80s each leg
bench press 1-5 215 2-5 225
pullups x20 x15 x12
What does the “f” stand for?
Failure on the last rep. So 1-3f is 2 reps plus a failed 3rd rep. I should not be missing these weights but my motives are waning lately.
if by motives u mean skill level. 
Sun 8/5
tempo 10-100
Mon 8/6
tempo 9-100 1-200
Wed 8/8
running 7-100wu 4-30 3-60 best 30 was 3.79- best 60 was 6.91- felt good
standing 5 bounds x4 best of 44’7" felt good
squat 4-3 325
single leg rdl 3-5 135
incline db press 1-5 70s 2-5 80s
pullups neutral grip 3-20
Fri 8/10
running 4-30 4?-60 ok- best 60 was like 7.06- felt “off”
5bounds from stand ~5 best 46’4" felt good
10bound from stand x2 best 94’
Sun 8/12
running 6-100wu 4-30 4-110 best 30 was 3.75- 110s were 12.40, 12.34, 12.44, 12.03
12.03 here is the story of my life. i train in isolation for 1hr then for the last rep humans show up that I can talk to and I run .3 faster. this is not an uncommon occurrence for me.
I have a few questions for you:
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Do you have a set schedule or do you train when you feel ready/OW indicates?
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How do you determine volume for the day?
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What is “7-100wu”? Does that mean your warm up is just to run 100m seven times?
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Your times are self handtimed correct?
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Why are you doing SE now? Do you have any more meets planned for this summer?
Thanks
1- My set schedule is that I have no time to train Tue & Thur. Other than that I have a schedule that can be changed by OW. OW was the reason I did SE on Sun for the most part.
2- I try to do autoreg but stop just before a dropoff.
3- Yea 7x100m warmup. Usually around 15-18seconds on the track with stretches as needed in between. Just trying to loosen up my problem right hip.
4- Yes time are self hand time. I’m usually about .5 off FAT with HT in training based on my personal experiences.
5- Yes I’m trying to run Sept 2nd in VA. Putting all my eggs in one(keystones) or two(VA) baskets as the only true time I have to train is mid-May till Sept. I will PR or come close if conditions are ok. 12.0xht 110 is prob a training pb for me.
Mon 8/13
squat 1-3 345 3-3 355
rdl 1-5 225 1-5 315 1-4 315
bench press 3-5 225
pullups (overhand) x20 x20 x12
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Got it. I didn’t see a specific trend so I was just wondering
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Is this the only warm up or do you do a warm up with skips and stretches and all and then do 7x100m?
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I just assumed that you were done with meets after keystones so I was wondering why you were doing 110s. I wil be interested to see what you do in VA.
For warmup I do:
100 to 200m skip
~7x100m w/ stretches between
wed 8/15
tempo 11-100 2-200 felt great
fri 8/17
running 7x100 wu 4x30 2x3x60 (2/6) ~7.1h
standing 5 bound x7 best 44’8"
Friday was total trash. I guess I destroyed myself last Sun/Mon. There was a +5m/s wind for my 60s and they were still way off. Felt retarded…even almost tripped a few times. Bounds were into -5m/s wind but also trash.
The more I learn, the more I think performance is less about training methodology/planning and more about having all peripheral life factors in check.