Fri:
warmup A
2x20 3pt
throws x5
Not a very good day, very very stressful…
What did you do to loosen up and warm-up after driving 2.5 hours before a competition?
Very long day and I’m pissed I didn’t get a chance to race at my original meet because they had strong tailwinds (+4.0) and the coach allowed unattached athletes to run but for some reason wouldn’t allow me. Didn’t get much sleep last night; I went to bed around 2am and got up around 8am. The drive to the meet was really relaxing and I had a chance to reflect on many issues going on in my life etc. When I arrived at the meet I felt very hungry and my blood sugar felt low; felt like an anxiety attack so I ate a package of fruit snacks and peanuts about an hour before my race; I know don’t ask me why – but I did. LOL
I misjudge my warm-up time and had to rush through the final stages but overall I felt pretty good. The temp for the 100m was high 40’s and for the 200 mid 50’s. I think I could have gone much faster if Friday wasn’t so stressful and if my girlfriend didn’t want so much loving this week.
Times:
100: 11.03
200: 22.90
Strength workout: 730 pm
Hc 3x2
BS 2x1x345 (Decrease to 2x1 after having a long day)
Bp+pullups 3 2 2
Next week I will go 10.9 and final regular season meet I will be looking to post high 10.8, then let it rip for my championship meet in June, for the 200m I would like to hit 22.50-22.60.
I wasn’t clicking on all cylinders today like I was last week; I had a tough time getting my quad loose and it hinder my 100m time. I also didn’t do a good job executing my race in the 100m but was determined to put together a nice 200m race.
Jog and other locomotive drills for 10mins
Quick static stretching hold for 10sec
Dym mobility work 15-18 drills for 10reps
Mach drills
Builds in trainers
Hurdle hops
Bungee starts
3pt starts in trainers
Went outdoors: 1x30/1x60 in spikes
My Vastus medialis is sore from the cramps I caught in my warm-up for the 200m also my quad is very tight today. The plan is to rest Sunday-Monday, short workout on Tuesday, rest on Wednesday, short neural session on Thursday, and race 1/2 on Friday.
Tue: 140
warmup C
2x30 3pt
1x80
pc 3x2x185
jump squat 2x5x65
bp+lat pd 3 3
Overall the sprints felt fast and very easy, the quad was very tight on all the sprints. Can’t wait to race again, wish I could race every other day. 
Thur:
warmup Z
throws x5
Builds x2
2x20 3pt submax
Overall good workout, should be a good race on Friday the fastest seeded time is 10.54 the weather has a 50% chance of rain in the PM. I also got some great news this morning, I will be able to add another 5 meets to my summer schedule which is great, I should know the dates by mid next week!!!
I would like to run a couple 400’s this summer any ideas on changes I will need to make to my training if any at all?
Maybe make the focus more 200, with races etc. you seem to have raced in a lot of 200s, so shouldn’t be too much of an issue. I may add some race modeling, as explained in about every other post by KK in the Lacate Threshold thread. Check around page 7 to start. The bulk is from page 7-30.
Thanks, I will check it out now.
I would include one day of race modeling into your training. It can be as simple as 1x (200+200) to start, build up to 2-3x(200+200) and work back down as the end of season nears. Its more intensive type of work, but it does help get a feel for 400 racing.
Boy Oh Boy the weather is shit it’s dark and look like it’s gonna storm anytime now. Gonna try and head out in the next 30-45mins.
100: 5pm
200: 545
damn bro, you weren’t lying when you said you’re a pretty big dude. 5’7" and 200 is big…whats your BF%?
If you’re around 15-20% like me, then I shouldnt be making any excuses and I should start getting my ass moving and run times like you!!
I am 180-185lbs these days! Don’t think I was 15-20% probably more like 9-10% if I had to guess, when I had it tested it was 7-8% but I’m sure that wasn’t true.
AH!!! I doubt Im going to do track in college, but I still love sprinting. Im bulking up to that weight as a matter of fact. 185-190s is my goal. I am 153-155 right now with a near visible 4 pack when I suck some air in haha. Last I checked, I was @ 16.4%, Im still trying to lower my BF. I need more help via supps. I just do it the natural way, solid intake lol.
Fri:
100: 11.13 - 0 wind
200: 22.80 - 0 wind
Fri: PM
Hc 3x2x185
Sq 2x1x345
Bp+Ham row 3x245 2x265 2x275
Overall shit meet, start to rain in warm-ups didn’t have anyone holding my blocks so I had problems coming out of the blocks. After the race I thought I ran at least 10.9 because I was with the top two guys the whole race and blew out a guy who has edge me out twice this year, for some reason everyone ran slower this meet in the 100. Overall I am not happy with my progress in the 100m, I am so inconsistent etc. Next race is on Thursday, plan for this week.
Sat-Sun: rest
Mon: Easy workout
Tue: rest
Wed: Full warm-up
Thur: PM race
Putting on 30lbs while lowering your BF % is a serious undertaking. If you drop 10lbs of fat, which is reasonable with your current numbers, then you’ll need to put on 40lbs of muscle. That is a massive amount - what is your time frame for doing this?
Mon:
Warmup C
3x30 3pt
throws x5
BP 2x2x275
My spring season is coming towards an end on Thursday and my body needs the 2 weeks rest that is to follow. My summer season will open May 31 and will go through August.
Im pretty much through with track. I have a championship meet this Thursday and then I graduate from school and probably join a club sometime next year. Im giving myself until February/March of next year.
Right now Im cutting because, obviously, it’s hitting beach season. Come September, it’s all mass. So from September-February/March would be 6-7 months which would mean I’d gain an average of 5-6 lbs of muscle, which is average and I’d be around 170-175 which wouldn’t be bad assuming I drop that 10 lbs of fat.
Tue:
15mins sauna
Tried a cold shower but wasn’t able to finish!
Wed:
Warm-up Z + 3-4x20 builds
After the quick warm-up I had get a fresh hair cut for tomorrow which took about 2hrs since I didn’t schedule ahead of time! Thursday should be a big meet, good comp and big crowd, I usually run very well in big meets and will need to run a season best to advance to finals Thursday night. I am schedule to run the 100-200-4x100 but may drop the 200 since it will take place around 9pm. To be honest I welcome the challenge and will only worry about the things I can control.
On the down side, I have a 2.5hr road trip!!