tuesday;5/3
warmup
8x8x12.5
slight pain and tightness all day; warmup relieves pain and tightness.
pain return after 5th set.
ice
Congratulations on the results, very interesting. I would relate the vomiting to fitness problems, obviously since he not 100% so special endurance runs are out of question. But if you think he is fit for it, maybe you should start with flat 150s, and build up 50m every week until you hit the 300m. maybe thats a good wat to gradually introduce it to him. it can even performed on grass (if available) to start off with. anyways excellent results and goodluck in the next meet
thanks Komy,
5/4
we are taking today off to let things settle down.
trials for states; the main target of the season is next week thurs.
CF has been guiding our workouts “private consutltation”.
we were to do a 300 and 200 yesterday if there was no pain… these are done with a shorter acceleration to minimize ham stress.
there is no ART on our island so we have to just lay low with massage and what workouts we do.
5/5/05
full warm up only; still a bit sore from friday nite.
we go to Honolulu saturday JUST FOR SOME ART! we fly there; rent a car; get art… thats how imprtant we think art is.
our next and last and biggest meet of the season is thurs… trials/ saturday finals…
the double from hell; 400/200; 30min recovery from all out 400 on finals nite.
friday 5/6
warmup as usual
6x10x10
ham a little better today, but still the lighter workout.
chiro today, art tomorrow
sat 5/7
flew to Honolulu this morning; really good ART treatment Jesse Cracknel dc.; ankle was sore and got some adjustments on it and some “Graston” work on soft tissue… painful
warmup
(ankle a little sore)
2x120m on good track; 400 pace
17sec
15sec
sun 5/8
still in Honolulu
warmup
6x8x15m accels on good track
feeling pretty good;
states 400/200 thurs; trials
monday 5/9
off today-
on sunday at track, met a boys track coach from a large private school; mentioned about the difficult 400/200 double and he said that 400 runners are as tough as it gets and when in practice do they get 25 - 30 min recovery?
true; thing is at the state meet, most likely Joe will do seasonal pr in 400 and then go right to the 200… oh well.
joe has the talent, no doubt, its just has he trained optimally? I think not; maybe 80 percent at best if you take in; stretching, core, sleep, drills, technique; these are his weak areas…
with the injury, he was hampered in even his strengths,; sprint training; we had to miss half the season and our training from there was to rehab the ham- and optimize what speed/strength we could around that.
best of luck, true athletes will rise to occasion even up against adverse circumstances. to have the perserverence to come back from a ham injury and have trust in good coaching surely puts joe in this category 
thanks K,
tues: may 10
last workout of high school season (senior)
state trials on thurs.
warmups
1x120m
13sec.
went a little too fast for a mild tuneup, but it was emotional(?)
we’re ready for a fast 400 and 200 double.
we have 2 sub 50 runners to compete with.
damn! Ihope he didnt hurt the ham;;;
does the guy ever take directions?
it was to be a 400 pace…
I’m pissed.
he says the ham is just ok…
we’ll see.
Uh oh… what happened?
OK, looks ok;
he was just a little pissed at some kids using the track when he was there…
teenage hormones and all…
if he is good as he says, then we’re fine. he’ll need the speed, as there are 2 guys that are running sub 50’s and he’ll probably get in a heat with one of them.
day off tomorrow;
So how did it go Joesdad? Well?
Joe goinga run in summer meets?
ok we’re back.
after 4 weeks we decided to start training for a meet in 4 weeks.
Jr Olympics usatf Hawaii assoc.
If we place top 8 in country we can get help to Indianapolis.
200m on Jul 9th and 4x100 on jul. 16 - mornings.
We have shot by getting the 4 best sprinters from Hawaii on 4x100.
sat. jun 11.
mile and half light interval running. some hills.
150m’s.
core and stretch.
sun;6/12
same as yesterday
monday jun 13,
2 or 3 hr hike up/down a small mountain here;
any tips on running routines would be appreciated.
we have 4 weeks to a 4x100/ 200m double if possible;
I plan on starting right away with same short accel repeats workout that got us up from the hamstring inj,
-gradualy lengthening the accels as far as possible; starting at 10x10m x8-10, up to 25m if poss.with less rep/sets.;
hopefully from there we can freely get in some short speed work 25-80m; accel,max,relaxed.
tues jun 14
hanvnt gotten out to a field yet.
same total 1.5 mile intervals with hills
stretch and core
wed 6/16
same
thurs. 6/17
ok got to the field.
hot day out.
warm up :
core reps
400 jog
core reps
300 jog
stretch
3x 100 faster pace than jog
8x 15m x 8sets accel.
core