Sunday 4/26
Afternoon:
9km run in 42:75
What did you split at 200 or 300 in that 400m race?
With 200 speed like you have and the times you can put out in the 800 I’d be curious to see if it is more of a pacing/psychological issue rather than actual physical readiness.
yea thats what im thinking cause it seems like I should be running so much faster at 400m… I was around 23 in the first half… Another thing is that I think I am having trouble relaxing and I’m trying to hard to run fast… I have a fat 400m next week at my conference meet and with nobody too close to me I should have a chance to relax
Monday 4/27
Afternoon:
Dynamic Warm Up
4X250m @(28.5, 28.9, 29.8, 29.4) with full recovery
Notes: Felt much better than I have on a while and got a good confidence boost from this workout. Knee felt much better, still a little tender but no more snapping or grabbing.
Night:
Dynamic Warm Up
5X1 Snatch @40kg
4X5 Squats @100kg
4X5 SGRDL’s @70kg
3X12 Hanging Knee Raises
notes: Felt pretty good today
Have you posted your strategy/pacing for 400? Someone may be able to help with that.
Next week I’m going to try to go
11.9
23.9 (12.0)
36.4 (12.5)
49.5 (13.1)
Does that sound alright?
Tuesday 4/28
Afternoon:
Dynamic Warm Up
8X300m @45s with 3:00 Recovery
notes: Felt pretty good, nice and relaxed, still a little tenderness in my right knee.
Wednesday 4/29
Afternoon:
Dynamic Warm Up
5.5 km Run in 22:45
notes: Feeling alright… I have an 800m race tomorow where I will try to qualify for regionals and I would like to run a good time.
Night:
30 Minute Sauna
Thursday 4/30
Apex, Athens, Panther Creek Meet
800m: 158.2 ht
notes: I acomplished what I set out to do, got the regionals mark, I would have liked to run faster but my nearest competition was 6 seconds behind me leaving me to fend for my self.
Night:
Dynamic Warm Up
3X1 Snatch @30kg
1,1,1 Snatch @40kg, 50kg, 60kg
4X5 Squat @100kg
3X8 SGRDL’s @50kg
3X12 Hanging Knee Raises
notes: Last heavy squats until after states.
Friday 5/1
Afternoon:
10km Run in 45 minutes
Saturday 5/2
Afternoon:
Dynamic Warm Up
3X250m @ (29.9, 28.5, 29.0) with 10 minute recovery
Night:
Dynamic Warm Up
1X3 Cleans @40kg
1,1,1 Cleans @50kg ,60kg, 70kg
3X3 Squats @80kg
3X3 CGRDL’s @70kg
notes: I am very angry at humanity as of today… I had to go to 4 different tracks to get my workout in, a 300lb rent-a-cop kicked me of the first time at the track near they gym so I ended up driving around all afternoont to find a track.
Late Night:
Senior Prom!!! woot woot!
Sunday 5/3
Afternoon:
10km Run in 44 minutes
Night:
5 Min Bike
3X5 Bench Press @135lbs
3X5 Cable Row @135lbs
2X8 Dips
2X8 Pull-Ups
2X10 Tricep Rope Pressdown @60lbs
2X10 Bicep Cable Curl @ 60lbs
1X10 Two Way Shoulder @10lbs
Monday 5/4
Afternoon:
Dynamic Warm Up
12X100m @15s with 60s recovery (last 6 barefoot) on grass
Tuesday 5/5
Conference Meet Was Cancelled and Moved to Thursday 
Afternoon:
Dynamic Warm Up
4X20m Sled Pulls @25lbs with 3 Minute Recoveries
3X1 Snatch @30kg
1,1,1,1 Snatch @40kg, 50kg, 60kg, 60kg
3X3 Squat @80kg
3X3 SGRDL’s @40lg
3X15 Hanging Knee Raise
1 Hour Deep Tissue: Focus on upper inner hamstring on right leg and the tendons around my knee.
Wednesday 5/6
Afternoon:
Dynamic Warm Up
10X100m @15s with 60s recovery on grass in my bare feet!!!
notes: The knee issue I have been complaining about is gone thanks to the deep tissue work… but now the entire back part of my knee is very tender…
Night:
25 Minute Sauna
notes: Knee feels much better afterwards…
Thursday 5/7
Tri-8 Conference Meet
200m Prelims: 23.06e
400m:49.49e
200m:22.45e into headwind
4X400m: 3:28.26 (48 split)
notes: This was a very good meet for me despite some pain in my knee, I am finally coming into shape.
Yeah boyyy…
LETS GET IT!
Friday 5/8
Afternoon:
Dynamic Warm Up
6km in 26:00
Saturday 5/9
Afternoon:
9km Run in 41 Minutes
Night:
Dynamic Warm Up
12X100m @15s with 60s recovery on grass barefoot
notes: Felt good
Sunday 5/10
Afternoon:
Dynamic Warm Up
2X500m @1:08.9 and 1:08.5 with 15 Minute Recoveries
3X300m @ 42, 45, and 48 with 3 minutes recoveries
notes: An alright workout…
Night:
Dynamic Warm Up
3X3 Squats @70kg
3X3 CGRDL’s @50kg
3X15 Hanging Knee Raises
notes: Got a good flush going durring this session.