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121

2/28 speed

3x30m 3pt starts
1x3 depth jumps

4x30m 4.15,4.05,3.96,3.98 4-5 between reps
3x60m 6.69,6.71.,6.74 8 mins in between reps

The 30s felt slow, and I really felt them in my quads more than anything. Felt like I was going in slow motion… Could be some residual soreness from Thursday’s split reps and weights but eh… I just felt off. My left hamstring was a bit tight but I got through it. Woke up today and was really sore in my glutes and hamstrings and not so much my quads. How ironic lol.

2/29
Bike tempo + foam rolling. Needed this. Haven’t foam rolled in forever

122

3/1
Took off. Soaked out for 15 and stretched

3/2 tempo
5x100 17 with 30 secs rest 2 min break
5x200 33 with 1 min rest
Foam rolled and stretched after. Felt good hamstring and lower back loosening up

3/3 speed
The armory was closed again, so I had to go outside. 34 degrees… Luckily I warmed up inside for about 45 mins, went outside after a little break and I was sweating and headed to the track.

2x5 pogo hops
1x10m bound
1x5 tuck jumps

4x20m with 3 mins break in between, then an 8 min break

2x3x80m with a 40m intensity limit.
Walkback recovery again
8.86,8.72,8.54
12 min break
8.59,8.47… Then I couldn’t stop my watch till after I got past the 90 and got 9.5. Big difference running on a straight vs a curve but these felt better… Didn’t feel these in my quads so much… Not even the 20s. More so glutes and hammies. Left one still bothering me but I took it easy with the weights

Front squats 3x5
135,225,235
These started bothering my right knee so I called it quits

Hip thrusts 4x5
225,315,405,475
These felt good. 315 felt like nothing jt literally flew up. Getting stronger.

shoulder press 3x5
50lbs

Lat pull downs 3x6
120,140,150

Seated cable rows 3x6
140,150,160,170

Jogged for a few mins and foam rolled/stretched. Good session

123

3/7 speed
4x10, 2 min
2x25m flys with 40m buildup. 2.31,2.22. 8 min break
3x30 4 mins in between
3x40 4.23,4.30,4.5 about 5 min break
The first 40 was a pb. (From first movement)A bit of a tailwind but nothing too crazy. Felt good… The first rep I came out fast and let myself come up naturally and I could tell I was still accelerating a bit longer… Good sign. The second I tried to push a bit more… The third I relaxed too much and called it there.

Weights.
3x4 squats
135,225,315
Decided to take it easy with these. Got through with no pain going to parallel.

2x4 hip thrusts
315,405

Felt really tired for some reason. Decided to call it after my second set

3x6 glute ham kickbacks
315 lbs

good session. Tempo tomorrow

124

As a side note, I find myself running better whenever I’m not trying to force myself to stay low and drive. I let myself come up when I feel ready and it’s been working out for the most part. Unsure of whether or not to hold the breath on the set command tho. Will have to experiment some more

125

3/8 Tuesday tempo

6x100 30 secs rest
2 min break
4x300 at 56, 2:50 rest

surprisingly, I think that’s the best I’ve ever run tempo 300s in. Deff need some more work on these but I’ve improved a lot. Last year I was doing 60-63 for them so good to see the time coming down… I’m in better shape now. Prob gonna do another tempo again tomorrow or maybe off, I was pretty tired today after I got a few hrs of sleep from doing schoolwork all night.

126

3/9 weds tempo

16x100m with 1:30 rest in between. All in 16.
Did 2 sets of 1 min planks as well.

3/10 thurs speed

2x3x100m accel to 40 walkback recovery, 15 mins between sets

the track must be off, because on one of the reps I ran 10.2… I even set my come a bit further than the finish line… It was prob a 90. Whatevs. this was pretty difficult, felt it more than the 80s, especially as I got towards the finish it was like i had to work harder to hold the same pace. Got it done tho.

Weights
lat pull downs 4x6 140,150,150

seated cable rows 4x6 160,170,170

shoulder press 3x8 40lbs (my left shoulder was hurting a bit, so I lowered the weight)

deadlift 3x6 185,225,275

back extension 4x6

pullups 3x10

127

Quick update. Been a minute. School has been really hectic, midterms these past two weeks had me going crazy. Also went through a breakup which I think may have drained from me. For the past two weeks I felt pretty dull and didn’t feel like doing anything.
3/11 tempo
12x100m with 30 secs rest

off sat and Sunday 3/12/-3/13

Monday 3/14 speed.
one of the days I started feeling off.
2x25m flys with 40m buildup- 10 mins rest in between

3x30m standing starts
3x30m block starts
no weights. Didn’t have it

Tuesday 3/15 took off. Crazy psychology midterm.

Weds 3/16 tempo
5x300m with 2 mins rest
caught a hamstring cramp at work later on.

3/17
speed. Was still feeling off. Ended up doing 2x40,2x60, then 2x2x100m with walkback recoveries and 15 mins in between sets.

Weights
squats 4x3 225,315,345,385
hip Thrust 4x3 315,405,495,515

3/18 Friday off… Also took off Saturday and Sunday… Caught another cramp at work. Knew I had to take it easy this week… Unsure about the competition this Upcoming Saturday. Going to do some tempo Monday and Tuesday and really foam roll and stretch things out and do some short block starts on Wednesday. We’ll see how things go tomorrow after some tempo. I know my lack of tempo has probably been creeping back on me… All this high intensity work and not enough low intensity to balance it out. Luckily school isn’t as exam heavy right now, and I’m feeling a lot better. We shall see

128

3/21
15 mins on bike
rolled out hamstrings- especially one that had cramped last week. Felt looser. Also took a 15 min soak and stretched some more so hopefully it continues to loosen up.

129

3/22 Tuesday Speed
4x20 3pt starts

4x30 3.61,3.54,3.51,3.59 5 mins in between

2x60- 6.47,6.24 about 8-10 mins in between

started to feel my left hamstring after the 2nd 60 so I called it there. There was a little tailwind outside, so it made running in 35 degree weather tolerable lol.

Weights

bench 4x5
135,175,215,225

back extensions 3x8

lat pull downs 3x8 130,140,160

seated cable rows 3x8 160,170,180

managed to roll my hamstrings out again. still a bit tender to touch, so I’m going to play it safe and not race this weekend. Prob just going to move out to 120s this week and see how that goes… Or if my hamstring is still feeling it I’ll play it safe and chill.

130

3/23 Weds tempo
5x300m with 2:30 rest @50

3/24 Thursday tempo
3x5x100m @17 with 30 secs between reps, 1:30 between sets.

3/25 Friday off- wasn’t feeling well

3/26 caught a cramp in my sleep this morning on the same tight left hamstring… Going to soak and roll it out and stretch some more today. Prob do some easy tempo tomorrow as well before I shoot for some 120s on Monday

131

3/28 speed
2x3x25m sled pulls 70lbs 5 mins between reps, 8 between sets

5x30m block starts.

Decent session, tried not to push things too much with my hamstring starting to feel better. Link to my start https://youtu.be/Mp6N2J6ToU0

132

When is your first meet?

133

Shooting for a competition the second week of April, after I’ve gotten a few weeks of 120s in. Probably gonna do the 100… The 200 too but I know it’s gonna hurt lol. What about you when’s your next comp?

134

THe end of April. I keep missing meets this year due to other engagements

135

Damn bro I feel you. I been real busy too. Good luck tho!

136

Took most of last week off, ended up hurting my ankles slipping down my steps. Ended up doing

3x25m flys, 45m buildup. 2.25,2.12,1.98. 8-10 mins rest.
Also did 4x30 after with 5 mins rest in between. My knee hurt on the last one, couldn’t even cool down. It’s like at the bottom… So I’ve just been chilling in school. Prob gonna do upper body.

137

Tues 4/5 tempo
12x200m with 90 secs rest at 33

weds 4/6
off. Knee feeling better

138

Thursday 4/7

Raining out, 42 degrees but the indoor track was closed so had no choice.

2x50m buildup sprints with walkback recoveries
3x20m starts with 3 mins rest, followed by a 5 min break and then

2x2x120m with a 40m intensity limit and walkback recoveries so ablut 2 mins
12.87,12.48 15 min break
12.58,12.50

decent session. Didn’t want to push or try too hard Cus I haven’t gone past 30 in a while so it felt good. Felt like I could’ve done one more, but these are the fastest I’ve done them so I’m happy. Resting a bit before I hit the weights

edit. Did a double session

pm had access to a sled and blocks, did 4x20m sled pulls and 3x20m block starts.

Weights

hip thrust 3x6-225,315,405

seated cable rows 3x8 150,160,170

lat pull downs 3x8 140,150,160

kettlebell swings 3x8 40lb

139

Sat 4/9 tempo
10x100 nice and easy

140

Off 4/10

4/11 speed
3x20 3pt starts focusing on attacking the ground behind me

4x30 block starts 4-5 mins rest
7 min break
60- 6.40 felt rough, almost like I was waiting too much.
8 min break

80- 8.34 felt smoother, felt like I was running out of steam lol

12 min break
100- 10.05- this one felt the smoothest. Stopped straining so much and relaxed.

Waited a a few hours and did some weights
squat 3x6 135,175.225

deadlifts 3x6 135,225,235

hip thrust 3x6 225,255,285

took it easy today. For some reason my knees felt better after the weights. Still felt a bit drained from the running earlier today. Decent session tho.