I know but I try and be nice since he allows me to train for free at the facility.
Week 3:
Mon: 435
Warmup C+Acc ladder
2x30 sled
3x25 2 blk/1 3pt timed
2x30 1 blk/1 3pt timed
3x20 efe
1x60 30
zino x3
hurdle hops 5x5
400 walk/jog
willie x8
hc/depth jumps x3 4 3 3 2
bs/rocket jumps x3 3x3x90% of 3rm
bp 4x3
horz row 3x8
weighted decline situps 3x10
bike/stretch
I was only suppose to do 390 meters today but I fucked up the starts, the workout called for 3x30 block starts timed; after completing the first 3 reps I kept wondering why my times were so fast (ding) I was only running 25 meters. I wanted to get some times for my records so I decided to do 2 additional starts over 30 meters.
Overall the weights went really well and this will be the last max strength week before unloading for 4 weeks.
Tue: 900
Warmup A
3x300 58/4 (50,57-58,57-58)
400 walk/jog
mb situps 4x25
Circuit C: 2x10
ab circuit x20sec
Good session, the first 300 felt super easy and it was probably too fast so I made sure to take it easy on the last two reps so I took my foot off the gas on the last 4-5 meters. It’s time for a unload week, my lower back feels like a steel rod. Fitness levels are getting better based on my tempo and CSW times from the past weeks and how easy the tempo 200-300’s feel
Thur: 810
Warmup W+ACC ladder
3x30 sled
3x4x60 20/2/5min
Colin 1x20
A’s 3x30
400 walk/jog
willie x8
pc/1 leg bj x8 4x70 2x3x75 2x2x85
bs/slj x3 3x3x75% of 3rm
ip 3x4
1a: vert pull 3x8
1b: body curls 3x5
bike/stretch
Long training session today, things went well but I need a damn unload week. On the short sprints I still feel good but on the longer sprints I don’t feel as elastic because my muscle are loaded.
Can’t wait to unleash the Beast!! You know who you are… 
Fri: 1000
Warmup Z
5x200 36/3 (28-34sec)
400 walk/jog
mb russ twist toss 4x20
Circuit D: 2x10
ab circuit x20sec
planks 30s
My body didn’t feel great at all but some how I manage to put up similar times as last week with one of the 200’s coming in at 28sec and only one at 34sec. I was winded towards the end of this workout and last week I wasn’t at all. It’s funny because people think I am a 200m runner these days!
Four more weeks till my first meet and the plan is to open up with 60/200m.
** Not sure why it’s taking me so long to get primed for my heavy weight lifting sets on cleans, squats, and presses. For example if I am doing 4x3 on the presses I don’t feel strong and primed until sets 3 and 4, seems little weird too me.
Week 4: (RECOVERY WEEK)
Mon: 420
Warmup C
2x30 sled
2x30 blk
3x20 efe
2x60 30
Hurdle hops 5x10
bino x3
400 walk/jog
willie x8
hc 3 2 2
bs 2x3x75% of 3rm
bp 3x2
1a: horz row 2x8
1b: russ twist 4x25
bike/stretch
Surprise how fast I felt today considering the max strength block just ended. I need to improve 0-15 meters coming out of the blocks, overall I feel very strong from 15-60 meters.
you felt fast or was it fast? Did you time
Both!.. 
Tue: 900
Warmup A
3x300 58/4 (50, 55, 55)
400 walk/jog
mb situps 4x25
Circuits C: 2x10
ab circuit x20sec
Similar to how I felt last Friday, my muscle are loaded and I am expecting for things to return to normal by week 5-7. The tempo work has been much faster then planned but I haven’t been trying to hit faster times the runs overall are just easier and I am finishing much stronger.
Several athletes on the forum are curious why the drop in tempo volume:
1: I am now running on a 200m indoor track so I don’t see the need to do more then 1000m of tempo work esp if you are doing other components with the runs (circuits, abs etc).
2: The overall intensity of the weights, and speed work is much higher also the tempo intensity is higher then what it was in gpp since my fitness levels are better.
3: I still have a football type body and it doesn’t handle high volume tempo work let alone workouts such as 6x300 resting 2min in 58sec.
Overall things on the track are going great the weight room is also coming alone, not sure where my lifting numbers are at this time because I am usually drain after most speed sessions and really can’t lift much. I usually don’t see bench press PR’s until mid-late indoor and outdoor season based on my results in the past.
Thur: 660
Warmup W
2x30 sled
2x30 blk
3x3x60 25/2.5/6m
Skip series
A’s 3x30
400 walk/jog
willie x8
pc 2x2x70 2x75
pause box squat 2x3x75% of 3rm
1a: ip x3 x2 x2
1b: vert pull 2x8
planks 1 (30sec)
bike/stretch
May have to change the skip series because I caught some bad back spasms today from the jumps.
Fri: 1000
Warmup Z
5x200 34/3min (28-32)
400 walk/jog
mb russ toss 4x20
Circuit D: 2x10
ab circuit x20sec
*Notes later tonight.
Week 5: (Maint)
Mon: 440
Warmup C
4x30 blk
4xflys 30-20
2x60 35/blk
hurdle hops 5x10
bino x3
400 walk/jog
willie x8
hc 3 3 2
bs 2x3x75% of 3rm
1a: bp x3 x2 x2
1b: horz row 3x8
1c: russ twist 4x25
bike/stretch
I am getting more motivation to train now since my first meet is three weeks away, there are still several things that I need to clear up before this first race. Got a 90min massage Friday night and it felt great, I don’t think my muscle tone is back to normal yet but overall things are coming alone.
Over these next couple weeks I am going to clean up my diet a little, I can usually make changes in body comp pretty fast but I must cut out the late night ice cream and all the hostess snacks. We have a discount hostess store near by and I can’t stay away from it, every Sunday my girlfriend bake tons of homemade cookies etc for the football games; I have tons of bad habits that I need to stop.
You a closet fat kid that loves cake. lol
I’m gonna be the first person with 20% bodyfat who runs 10.4…
Man I feel you. My weekly football Sunday spot is always stocked. My friends’ mom makes the best food every week and never hesitates to say “there’s plenty left!” “help yourself!” “what you don’t like my lasagna?.” But the worst part is the candy and ice cream they keep stocked… chocolate with chocolate fudge, chocolate chunks, and peanut butter cups… I don’t stand a chance!
LOL, I am having a couple slices of papa’s murphy pizza and fudge track ice cream while watching this lame ravens game.
Tue: 900
Warmup A
3x300 55/4 (48-49, 52-53, 55)
400 walk/jog
mb toe touches 4x25
Circuits C: 2x10
ab circuit 20sec
Body still feels loaded but the runs are getting faster each week. I think I made the right decision with the low volume long tempo work this season.
Countdown: 19 Days…
BTW, those hyper complex really pump up those hamstrings.
What events you gonna run?
60/200, ALL DAY BABY BOY! I may do a standing start for the 200m like I did last year.