Mon
Legs:
Squat or DL 3-5 reps
split squats 8-12 r
hamstrings 8-12 r
calves 8-12 r
Thursday
Upper
Bench up to 3-5 reps
dips or DB (that’s for da ladies)8-12 r
Shoulders/Presses 8-12 r
rows 8-12 r
pull ups 8-12 r
are use to during all these lifts in one session?
Probably not. I will def do one day of legs one of upper body. Nothing too crazy or that makes me too stiff. But I am going to try and get some massages 2x per month well see how it goes. I am just trying to set an example for my kids. Even though I suck I want to see my season out. I dont want to give up cuz they will just follow what I do…
The only thing i worry about training legs once a week with sprinters is developing soreness each week. i think you could train legs twice a week but keep vol very low something like 2x2 each session on mon and fri. I think ur during a great job dude and keep it up!
I try man. its not easy with everything else I do (work home kids)
Good luck with the season keep us posted. I will post another race in april 
Some people can handle a SE/split runs session close to a good race (perhaps this is the exception) and some can’t -I don’t know what You can do/deal with, you see. In any case, getting back to fitness and reasonable 100 m times can be also achieved with shorter distances of 30 - 40 m and varying recovery times (e.g., when coming back from an injury, you may have to go there). What you describe is just one way you feel it will work best for you. I’ll keep an eye on your journal, when possible.
Thanks man, now its time to race!!!