Can’t wait to see how your body perform with this workout so close to your meet. I remember Charlie telling me to do all SE work even “submax” as far away as possible.
The meet tomorrow will explain a lot more than the meet last week. So what are you saying? Do you think that I performed this workout too close to the meet?
Hope your meet went well, heard the weather was hottt.
Ok, I’m still running HS girl times…
100m - 12.03
200m - 24.8 (20min after 100m)
Both are FAT
I still feel like I have nothing after 50m for the 100, form just goes to crap. I’m a little embarrassed about the 200 because I didn’t even have the right foot forward. Overall today I didn’t feel too good, psoas/quads were tight, etc. I didn’t do the 400m because it was going to be before the 100m. The truth still hurts…
At least you are getting faster. The 100m is a bitc* because of the SE component, unless you have a blazing first 60m you will struggle. Look at your high school workouts, shit loads of general fitness and SE work.
I agree with what you’re saying. Brutal Intensive Tempo+Weights+fitness from football training+Meets and everything went well back then.
I wouldn’t stress over it, you haven’t been training for the 100m.
I was planning on running 3 x 300m w/ 6min rest at 48-50sec, but after the second one I tweaked my right hamstring. I’m going to forget about competing and rest as long as needed for this hamstring to get better. I’d have to blame this on being inconsistent in the weight room and with therapy over the past 2 weeks.
Was this a tempo or Spec End session? Guess I won’t see you at the meet July 4. 
It was just a regular tempo session. I wasn’t trying to run fast or anything. How is your hammy?
No need to do long tempo now, you are trying to get better each meet. The longer tempo should have been done weeks ago, stick with shorter tempo work ex: 10x100 or 2x5x100 with 30sec rest. Hamstring is feeling better, I have been ems three times per day with ice.
Sat-Mon: Rest
If everything stay on schedule, I should be ready for work on Tue.
Tue:
Warmup
Heavy upper body
Throws x50
HH 8x10
20x100
hurdle mobility
So how soon do you think you’ll be back to competing?
Goal is to resume speed training sometime late next week. I may not race on June 13 mainly because I don’t want to pay 50 bucks to race.
How’s the hamstring?
I’m on Day 2 of the rehab so I’m still icing 3-4x per day. I’m going to start using the EMS soon. Then later today I’m going to head to Austin to get some ART/Massage. I’m tight almost everywhere right now. By Thursday I’m going to start some light drills, stretching, and some BW lowerbody stuff.
Curious why ems so late into the process? How serious was the injury since you were only doing tempo?
I still need to buy a new battery for the EMS and the pads aren’t very sticky. I don’t think the injury was too serious, I’m just being cautious right now.
Use hot water to clean the pads then use a ace bandage to wrap around the pads to keep them firmly in place.
Ok, it was just a cramp fortunately. But there was a good possibility that a tear could happen because of how much inflammation that was in the area. My therapist said that my right hamstring was very swollen, he even took a picture and showed me. There were a lot of adhesions in my calves as well as my hamstrings. I’m really going to hammer the ice baths for now.
Thursday, 6-3-10
Warmup (light jog, hip mobility, activation work, sprint drills)
Started to do some hills but my hamstring started hurting…
Bench - 105 x 10, 155 x 10, 205 x 10, 205 x 3 (nothing left on last set)
Standing Russian Twists - 3 x 10, 25lb plate
ISO split squats - 3 x 30sec holds
Non Tripods - 200+ reps
Misjudged the condition of my hamstring. I had zero pain in the warmup, it was not until the first sprint when I noticed some sharp pain. Must have been a mild strain rather than a cramp. Going to have to gradually get back into it now.