Thur:
Warm-up W
6x150 rest 3mins@18-20sec
Various abs x100
Pillar x10
Overall very good workout, legs felt great and the runs felt very easy and relax.
Fri: rest
Sat:
Warm-up Z
2x30 3pt
80 3pt
100 3pt (timed)
120 3pt (race)
OHB 2x5
Light lunch and rest for about 90mins follow by strength training:
hang clean 4x2x185
squats 2x4x325
bp+ham rows 3x245, 2x3x255, 3x275 + 4x8
Overall not a bad training session the 120 was probably my best sprint today. Lifting also went well, I’m going to put in some major work on the squat this offseason esp in GPP, the 2x4 was easy but 4 reps felt like 8-10.
Sun-Mon: rest/little soreness in my lower body.
Tue:
Warmup C
2x30 3pt
3xflys 40-20
2x60 3pt
Pc 4x2x185
Bp+pullups 3x4x225+3x10
The workout started out kinda slow because my legs felt stiff, once I got to the fly’s things started to pickup and top speed felt good. I had to perform the workout at 9:00am so that could have played a role with the workout starting out slow. Not sure about the rest of the week, I will continue to monitor the weather and see how things play out.
PM training session:
Performed about 50mins of general strength exercises/movements.
What meets you got left.
I have 4-5 meets reminding for my summer season. What about yourself?
Wed: off/Lats were sore from all the pullups and general strength movements.
Thur:
Warm-up W
6x150 3min rest 21-22
Overall good session, I had to run the 150’s into a strong headwind. Friday will be a rest day follow by a big SE session on Saturday (10 days out from next race).
Just one more in july. That I know of.
Sat:
Warm-up Z
2x30 3pt
80/10m fly
100/10m fly
120/10m fly
150/10m fly
Squats 2x1x345
The weather was nice today high 80’s-low 90’s with a slight head wind. The workout today was probably the toughest I have done in a very long time. The starts and 80-100-120 felt great, and the 150 I didn’t give much effort so my training partner beat me at the very end. After completing this workout I can see why Charlie used very long breaks, I took 8-12mins for most of the runs I probably should have taken 12-25mins but my training partner didn’t have time for a 3hr training session. After such a death session, I didn’t have much in the tank for the weights so I decided to drop hang cleans and bench press.
The plan for the upcoming week:
Sun: rest
Mon: submax SE
Tue: tempo
Thur: submax SE
Fri: tempo
Sat-Sun: rest
Mon: warm-up+starts
Tue: RACE
Mon: Rest
Tue:
Warm-up C
2x30 3pt
1x150 95%
pc 3x2x185
sq 2x1x345
bp/lat pd fr 3x225 3x245 2x275 + 3x8
Overall a very good training session!! At work yesterday I felt a weird pain in the bottom of my foot, I didn’t have any pain while running or lifting but will cont to ice. I have no clue what’s going on with my foot, the next 24hrs should give me an idea… On a positive note the quad is starting to feel great!
Wed: Rest
Thur:
Warm-up Z
2x30 3pt
1x80 3pt 95%
hang cleans 3x2x185
bench 3x225, 3x275
seated row 1x10
Overall good session the 30’s felt great, I hit another gear at 20-25m! The 80m sprint I came out hard but took a little steam off the run because my left hammy didn’t feel great. Friday will be easy tempo runs on grass probably out to a 100m, Sat/Sun rest/Easy warm-up and maybe starts on Monday… Since my quad is feeling better my ROM has gotten better, the sprinting action this morning felt effortless.
Fri:
Warm-up A
6x100 in 15 sec
For some reason since last Saturday I have been getting winded in my workouts. The tempo workout was a lot tougher then it should have been, I think the problem my be lost of general fitness from only training 3 days per week and not racing every weekend.
Sat: Horrible day because I found out my meet is cancel. The dumb ass meet director didn’t post the meet information in time so they are afraid that no one will show up. 
Sun: rest
Mon:
Warm-up C
2x30 3pt
3x flys 40-20
1x80 3pt
pc 4x2x185
bp: 155x5/185x3/225x1/245x1/275x1/295x1/315x1
Ham row 3x8
I am not surprise that today was a great training session and proves to me that CFTS 10 day taper program works. I felt very fast on the flying sprints and the execution felt great.
Tue:
Warm-up W
5x200 30/4min rest
I was surprise how easy this training session was today, I ran the first 100m into a big headwind but still manage to get 28-30sec on all runs. I guess my general fitness isn’t as bad as I thought it was.
It’s good that the meet was cancel today because the weather was shitty high 50’s - low 60’s, cloudy/windy.
I have three meets reminding to this season tentative dates July 16,30 and August 6, the goal is to increase training volume over the next month or so and repeat CFTS 10 day taper program for August 6.
Thur:
Warm-up Z
2x30 3pt
2x150
hc 4x2x185
sq 3x2x345
bp 3x225, 3x245, 3x275
chinups+abs 2x10+2x25
Overall good session, the plan was to perform 3x150 but I decided to keep he volume on the low-mod end.
Fri:
Warm-up A
3x300 45-47/6min
Good session today, the last rep was absolutely brutal. The times were ext tempo pace but they felt like int tempo by the third rep.
The plan was to do more tempo work on Saturday but I have decided to take Sat/Sun to recover for next week.
After completing these two tempo sessions I guess my general fitness isn’t as bad as I thought it was.
Note: Hamstring was a little sore from the squat session.
Sat/Sun: rest
Mon:
Warm-up C
2x30 3pt
3xflys 40-20
2x80 3pt
pc 4x2x185
bp 3x2x275
ham row 3x8x225
Tue:
Warm-up W
5x200/28-30sec/4min walk
Overall good workout and another general fitness session in the books. 
I received some good news this morning, I got the dates for the summer meets and I will have 4 meets reminding with a week off before the last meet which is great because it will allow me to apply the 10 taper program again with success.
Dates:
July:
16:100/400
25: 100/200
30: 100
Aug:
11: 100/200
Wed: rest
Thur:
Warm-up Z
2x30 3pt
1x120
hc 4x2x185
sq 2x2x345
bp+pullups 3x245 2x275+2x10
I wasn’t going to train today because I have been under a lot of stress the last 24hrs so I decided to hit the track and relieve some stress instead of sitting around pissed off. I had plan to do 2x120 but decided to only do one after my calf started to cramp also I dropped a couple sets on the bench press to account for my high stress levels.
The plan was to do tempo tomorrow but I will rest instead, leading up to my next race the schedule should look something like this:
Fri: rest
Sat: tempo
Sun-Mon: rest
Tue: starts
Wed: rest
Thur: race 100/400
Fri: rest
Sat:
Warm-up A
3x300 45-46/6.5-9mins
Tough general fitness session today, the runs were faster then last week so I decided to give myself more rest. For some odd reason my hamstring were on fire today by the second rep, it felt like I was doing 3x50 on leg curls. The 400m race should be fun on Thursday!!!
May do a little ab work later tonight.
Whats your 400m PB?
Sun-Tue: off
Wed:
Warm-up A
3x30 3pt
hc 3x2x185
bp 3x225, 3x245
The plan was to take Sun-Mon off but I was busy on Tuesday I didn’t have time to train. The neural session went well this morning, I felt a little sluggish but overall not bad. The weather suppose to be shit tomorrow but that will not change my mind set.
Another cycle of 200-300m tempo runs dropped my body weight to 178lbs and the great thing is my strength levels are still high!! If I had to guess my bp is around 330’s lbs and squat mid 400’s…