Wednesday 6/17
Afternoon:
Dynamic Warm Up
7km Run in 28:30
Night:
2 Mile Stationary Bike
3X3 Bench Press @135lbs
3X3 Chest Supported Row @90lbs
2X12 Incline DB Press @30lbs
2X12 Seated Low Row @80lbs
2X10 Tricep Rope Press Downs @50lbs
2X10 Straight Bar Cable Curls @50lbs
1X10 Two Way Shoulder @12lbs
25 Minute Sauna
Thursday 6/18
Afternoon:
Dynamic Warm Up
3X30m starts from lane 5
notes: I did a nice long warm up and a couple starts from the lane I will be in tomorow for the 400m at Nationals.
Friday 6/19
Nike Outdoor Nationals
Emerging Elite 400m: 49.57e
notes: Not very happy with the performance…I ran very poorly over the last 100m.
http://www.runnerspace.com/eprofile.php?do=videos&pg=1&event_id=153&video_id=13966&folder_id=1073&offset=8#video I am in lane 5
Saturday 6/20
Nike Outdoor Nationals
800m: 1:54.61e
notes: I am happy with this race, there are some tactical issues I still need to work on (making sure to push thru the 400 instead of just the 300, being more aggressive on my kick, not hesitating on my kick) but given the windy conditions I am happy with it.
http://www.runnerspace.com/eprofile.php?do=videos&event_id=153&folder_id=1075#video
Sunday 6/21
Afternoon:
Dynamic Warm Up
10km Run in 44:30
notes: Had to stop and deal with a posturing dog…
Monday 6/22
Afternoon:
Dynamic Warm Up
2X2X200m @(23.2+24.2) and (23.5+26.0) with 60s between reps and full between sets
notes: Felt pretty good, the 60 second rest killed me on the second one but I feel good.
Late Afternoon:
Re-Warm Up
3X5 Squats @50kg
2X5 SGRDL’s @30kg
1X10 One Leg Hamstring Buck off 12 inch box
2X20 Hanging Knee Raises
when did you last have a day off? I went back to the end of May and it looks like you have trained every day 
The lack of rest could have been a major factor in that last 50m of your 400m on Friday.
I’m not a big fan of taking a day off, I would much rather take two or three easy days than take one completely off, I think it messes with my body when I do.
Tuesday 6/23
Afternoon:
Dynamic Warm Up
4X300m @41,42,41,42 with 3 Minute Recoveries
notes: Felt good, got lactate levels up.
Wednesday 6/24
Afternoon:
Dynamic Warm Up
10km Run in 43:50
Night:
5 Min Bike
3X3 Bench Press @135lbs
3X3 Row @50kg
2X6 Dips
2X6 Pull-Ups
2X10 Tricep Pressdowns @60lbs
2X10 Bicep Straight Bar Curls @60lbs
1X10 Two Way Shoulder @12lbs
Thursday 6/25
Afternoon:
Dynamic Warm Up
5km Run in 21:36
Friday 6/26
NC USATF Junior Olympics
4X400m Prelims: 3:19.68e
notes: We had to run prelims in the pouring rain… no idea on the split
Saturday 6/27
NC USATF Junior Olympics
400m Prelims: 49.68e
4X800m Finals: 7:49.27e (1:56 split)
notes: Wow… age group track meets, events 10 hours apart drains you more thanthe actual races. I felt crappy in my 400m prelim, the race felt similar to last weeks. My 4x800m felt amazing the was only one other team in the race and they were well below our competition level. I ran leadoff and ran by myself the whole and held back quite a bit.
Sunday 6/28:
NC USATF Junior Olympics
400m Finals: 49.05e
800m Finals: 1:55.97e
4X400m Finals: 3:13.84e (48.02 split)
notes: Very good day, pr’ed in the 400m by .26 seconds. Ran the 800m from the front very fast to make sure the race was honest, I got second place after I was passed on the 500m-600m stretch, could have maybe dug deep for the victory but I felt that I wanted to save something for the 4x4. The 4x4 went well, we were without one of our runners due to a hamstring injury sustained in the 200m yesterday, but based on how I felt I feel I can get down to a 46 high split by Nationals. Thats all for now, I am pooped 6 races in 3 days…
Monday 6/29
Afternoon:
Dynamic Warm Up
10km Run in 45:57
Night:
1 Hour Deep Tissue on Glutes, Hams, and TFL
Tuesday 6/30
Afternoon:
Dynamic Warm Up
5km Run in 22:05
Damn, that’s a fast 5k.
oops, went back and edited it.
Wednesday 7/1
Afternoon:
Dynamic Warm Up
2X300m+80,60,40 (35.5, 36.4) full between sets and 30s between reps
1X200m @23.8
notes: Felt good going into the workout but did not do very well. I caught a cramp on the third one thats why it was only a 200m… need to improve my Special Endurance II
Night:
Re Warm
3X5 Squats @50kg
3X3 CGRDL’s @40kg
1X6 Hamstring Bucks
3X12 Hanging Knee Raises
Thursday 7/2
Afternoon:
Dynamic Warm Up
6km Run in 23:42