Ok, cool, ill try it. Thanks!
Sat july 30
Weigh in - 147
Functional warm up
3x45s hill runs r: 8 min
Circuits b
Static stretch
Notes:
-wont have access to my usual gym or a track for the next ten days so ill be creative. I’m suppose to unload this week anyways
-tried a couple verts with sadys advice, felt good but idk yet what ill measure
get the heel higher off the ground, ball of foot.
Doesn’t that have less to do with consciously trying than it does with having the strength not for the joint to collapse. I’ve just been trying to dorsiflex then push thru ground contact, or should i not cue with that and try to force ankle collapsing
The only untrained muscle that can lift the bodyweight 100 times when isolated is the calf. It is the strongest muscle in the body.
Bruce Lee said something like – the most power/force is applied when you strike something if you do not try to punch through it.
Charlie Francis said something like – when spinning a wheel by hand sharp jabs is the way to go.
By lifting your heels higher off the ground and keeping the bodyline I mentioned earlier you are overbalancing more. Do not try for triple extension go for distance.
so quick but powerful strikes as opposed to focusing on pushing all the way through, kinda like the force-impulse theorem
ill try it tomorrow
tues august 8
some mobility stuff
notes:
-back from a cruise. they had a rubber track and a weightroom with db’s up to 75 lbs so i still did some strength training and running, though definitely in lower volume. hopefully it acts as an unload as opposed to detrain. i kept with pretty much the same schedule just lighter weights and less volume of running
-plan for until i leave for college is as follows:
wed->testing, plyos, mon lifting
thurs->longhills, circuits c, tues lifting
fri -> distance, circuits b
sat -> stretch, self-massage
sun -> short hills/mechanical work, thurs lifting
mon -> tempo, circuits a, fri lifting
tues -> stretch, self-massage
wed -> testing, plyos, max lift testing (pc, squat, bench)
I know nothing about the force-impulse theorem
You simply gettting yourself in a position where you are falling to the extent you are maxamising the direction of the force which is towards the finish line. When you are getting close you will find on the second or third step that step will be that fast that you will completely miss the ground. Relax, go for distance and think about what you are trying to achieve. Use blocks and make the first movement a lift if the elbow on the same side as the rear keg (a moving object can be moved faster that a stationary one)
ok, sounds good. no blocks to use today but ill try the rest.
and here’s impulse -> http://en.wikipedia.org/wiki/Impulse_(physics) it doesnt really directly apply to anything like sprinting or throwing a punch but has that same mindset as bruce lee was talking about, either decrease time and do the same change in velocity to increase force, or in the same time interval have a larger change in velocity to increase force (either reduce gct or hit the ground and come off it with more speed)
wed aug 10
dynamic warm-up w/ flip and flag
stretch checks
2 build ups
4x30m 4.16, 4.10, 4.26, 3.97
4x30m fly w/ 40m build 3.38, 3.36
functional warm-up
3 verticals
mon lifting
stretch
notes:
-probably gonna end up taking tomorrow off, but not sure yet. i might be going into the city in the morning and wont be back late so no room for a workout. ill probably be burnt tomorrow anyways so nbd. i could feel my legs getting roasted while running and know ill be sore from lifting 
-i think i may have mismeasured my flys or something because those are really slow fly times even for me. i did have trouble getting into that bouncy hip height compact upright stride initially but even once i got it the times were slow. maybe i was tired or something, who knows?
-for some reason my 30m is much faster from a 2 pt stance. thats how i went sub 4 (plus i took the slight headwind id been using and make it a tailwind)
-didnt measure the verticals but using sady’s vert methods i was jumpin the same height so hopefully wth some practice i can be cracking 3 ft consistently
thurs aug 11
notes:
-new plan, had to take today off, mega sore anyways so nbd, i could probably use it:
fri->longhills, circuits c, tues lifting
sat -> distance, circuits b
sun -> short hills/mechanical work, thurs lifting
mon -> tempo, circuits a, fri lifting
tues -> stretch, self-massage
wed -> testing, plyos, max lift testing (pc, squat, bench) & medball work
distance and circuits are both mega low intensity so i think thatll be enough recovery
fri aug 12
functional warm up
4x60" hill runs r: ~5’
jump rope
circuits c
lifting tues
stretch
notes:
-still some quad and glute soreness
-cut the step ups short because i began to feel pressure in my lower back. i’m not a huge fan of step ups
-did some short blast outs from 3 pt and a couple transition runs from running a’s to top speed mech and i made sure to hit triple ext and at top speed not to lean my torso back but to keep the running a motion. both felt good and natural and looked alright. ill try to get some tape on my next speed day
sat aug 13
functional warm-up
30’ jog
jump rope
circuits b
stretch
notes:
-still minor quad soreness, shoulder area a bit fatigued but felt pretty fresh today, should be good to go HI tomorrow
mon aug 14
weigh in -> 148
dynamic warm-up w/ flip and human flag
stretch checks
3x20m hill fall start, 2pt, 3pt r: 2’,2’,4’
3x20m push-up start r: 2’,2’,4’
2x60m fef 2pt r: 5’,10’
2x40m 3pt r: 4’,8’ 5.36
3x10 fly w/ 50m build 2 pt r: 3.5’ 1.03, 1.04, 1.10
functional warm-up
lifting thurs
stretch
notes:
-didnt have time for half the sets of squats, i might be sore from the amount i did anyways so itll be okay
-got some video, will post them along with any times i got when i have a chance. still hard for me to feel comfortable at top speed during a fly, i feel better going from running a’s to upright running than i do acceling to it
-i felt i was able to push through 40 today, video didnt look so bad but the time was 
mon aug 18
functional warm-up
2200m grass tempo circuit
(1+1+1++
1+1+2+1++
1+2+2+1++
1+2+1+1++
1+1+1
jump rope
circuits a
fri lifting
stretch
notes:
-minor pectoral soreness
-noticed in some video that that really slow portion of my race (20-50m) i think is a result of not raising hip height higher earlier. i see that i actually have a positive shin angle upon gc and that would be creating braking forces. the ultimate goal would be to not cast out so i can continue pushing and accelling greater, but clearly im not strong or experienced enough to maintain that position. i think the best fix right now to stick with is a less aggresive transition phase and once im not overstriding i can work on using my weightroom strength to try and maintain positions better
//youtu.be/maahJ_mKm6Q
3 pt start
//youtu.be/ZooX7bgxFRE
40m 3 pt 5.36
//youtu.be/xYUa3EKEkIw
FEF 20,20,20 2 pt
//youtu.be/a7g5bSMxKXU
push-up start
Don’t know if anyone else notices any differences from the earlier vid, looks ok from here.