Sunday 7/19
Afternoon:
Dynamic Warm Up
6X100m @15s with 60s recoveries on grass
notes: Just trying to loosen the legs up after traveling in the car for 12 hours on friday…
Monday 7/20
Afternoon:
Dynamic Warm Up
3X300m @36 with 20 minute recoveries
notes: I suck 
Night:
10 Min Treadmill Warm Up at 2.0 incline
A couple dynamic movement things in place
3X3 Squats @185lbs
3X5 CGRDL’s @135lbs
2X12 Back Extensions
3X12 Decline Sit Ups
2X12 Hanging Knee Raises
Tuesday 7/21
Afternoon:
Dynamic Warm Up
8X200m @28s with 1:52 recovery
Wednesday 7/22
Afternoon:
Dynamic Warm Up
8X200m @28s with 1:52 recovery
notes: I’m not sure why but I felt like doing the same thing as the day before…
Thursday 7/23
Afternoon:
Dynamic Warm Up
1X600m @1:23.00
20 Minutes
1X500m @1:04.9
notes: Great session
Night:
10 Min Bike Warm Up
Dynamic Stretches
3X3 Squats @70kg
2X8 RDL’s with one 45lb db
2X12 Back Extensions
3X15 Hanging Knee Raises
2X12 Decline Sit Ups
3 x 300 @36 ain’t too bad mate. Don’t be too hard on yourself.
Friday 7/24
Afternoon:
Dynamic Warm Up
10X100m @15s with 60s recoveries on grass
Saturday 7/25
Afternoon:
Dynamic Warm Up
4X300m @ 41,42,42,42 with 3 Minute Recoveries
Sunday 7/26
Night:
5km Run in 21:48
Monday 7/27
Off
Tuesday 7/28
Off
Wednesday 7/29
USATF Junior Olympic Championships
2nd Place 4X800m Relay in 7:48.70 (1:54 split)
notes: We had second place locked up pretty easily. Texas Stars won easily and almost broke the 28 year old record.
Thursday 7/30
USATF Junior Olympic Championships
800m Prelims: 1:54.64e
4X400m Prelims: 3:15.64e (47.59 split)
notes: I got 8th place to get the last qualfying spot the open 800m. In the 4x4 I ran one of the best legs of my life to get us the last qualifying spot, numerous college coaches who had blown me off in the past were asking my coach about me 
Friday 7/31
USATF Junior Olympic Championships
400m Prelims: 49.50e
notes: Very unhappy with this race, I have the physical ability to run faster but for some reason I am just too tense in the open race.
Saturday 8/1
USATF Junior Olympic Championships
4th Place 800m Finals in 1:55.06e
notes: I am satisfied with my place in this race but I am slightly disapointed in my time for the year. I went thru the bell around 53 high.
Sunday 8/2
USATF Junior Olympic Championships
8th Place 4X400m Finals in 3:20.18 (47.92 split)
notes: One of our relay legs bailed on us and another acted like a 6 year old and jogged the race. It is unfortunate because when you see athletes as naturally gifted as some of my teamates just give up and pout, you really can tell that in 2 years they won’t still be in the game depite a world of opportunity ahead of them.
My High School Track Career has officially ended and its a bit of a strange feeling. I feel like I have acomplished quite a bit in these four years. I have gone from a 56 second split my freshman year to spliting 47 this year. My horizions have expanded to include the 800m which will likely become my main event in college. I am having my wisdom teeth removed this morning and will take two weeks of down time before training begins anew. Below is a quick summary of my pr’s for the year: (all times fat)
55m: 6.77
60m: 7.29
100m: 11.23w
200m: 22.32w and 22.45
400m: 49.05 (47.59 relay)
800m: 1:53.99
Congratulations on some very nice work!
You have had a super senior year and deserving of some down time; congrats. on a job well done.
MIKE NIKE
Very nice PR’s dude!