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
Friday 7/3
Afternoon:
Dynamic Warm Up
10km Run in 41:47
Night:
Dynamic Warm Up
10X100m @14s with 56s recovery on grass barefoot, in the dark
notes: Gotta love nocturnal running on the football field 
Hey Pmoax, I’ve been following your training journal, congrats on your big PR in the 400! Keep up the great work, its nice to see your season really coming together.
Thanks man, and yea is very nice to see things finally coming toghether.
Saturday 7/4
Afternoon:
Dynamic Warm Up
4X250m @(29.9, 28.5, 29.2, 30.0) with 10, 12, and 18 minute recoveries
notes: Felt heavy, especially in my arms, had trouble developing a rhythm
Night:
Dynamic Warm Up
3X3 Squats @50kg
2X5 SGRDL’s @30kg
2X12 Hanging Knee Raises
10 Reps of 10 second contractions of russian stim on glutes
notes: Taking it real easy on the weighs to give my body a chance to adapt to the SEII work.
Sunday 7/5
Afternoon:
Dynamic Warm Up
10km in 43:17
Monday 7/6
Afternoon:
Dynamic Warm Up
600m @1:24.8
16 Minutes
600m @1:23.9
16 Minutes
200m @25
2 Minutes
200m @26
Night:
Dynamic Warm Up
3X5 Squats @50kg
3X5 SGRDL’s @30kg
2X10 One Leg Hamstring Bucks of 8’’ box
2X12 Hanging Knee Raises
2X12 Side Twists with 4kg Ball
2X10 Leg Throws
2X12 Slow Bicycle Crunches
Tuesday 7/7
Afternoon:
Dynamic Warm Up
4X300m @ 41,41,42,42 with 3 Minute Recoveries
Night:
75 Minute Deep Tissue Massage on Glutes, Hams, and Calves
Wednesday 7/8
Night:
5km Run in 21:37
Thursday 7/9
Night:
Dynamic Warm Up
5km Run in 20:30