Nope I am on the East coast for work so I ran a meet here 
I have run against Mike before though. He is a taller guy isnt he?
Are you going to the MAsters Champs in June?
cheers,
Chris
weights/stretching
Hit weights today (Lower body)
cycling 10 minutes
3 sets front squats (185 for 5)
4 sets leg press (incline) (up to 450 for 12 reps)
3 sets hypers
7 minutes on treadmill
10 minutes of static stretching
Felt ok little sore from the meet yesterday but overall it was good
Mike is 30 or 31, about 5’7. 11.2-11.3 guy. And yes, in June I’ll be competing-but in BC!
cool I know who you are talking about now
todays workout: upper body weights/circuit
4 sets bench (225 for triple)
3 sets chins (5-7 reps)
3 sets standing shoulder press (115 for 8-10)
3 sets hanging leg raises (20 reps)
2 sets lateral dumbell raises (20 pounds)
3 sets alt knee situps
3 sets pushups (20)
2 sets alt dumbell curl (30 pounds)
Fairly easy workout, ran into an old friend of mine which was great
Cheers,
Chris
Long speed
windy as hell at the track but the workout went well
Did the following:
3 x 200m at ~90-95% and 3 minutes rest
1 x 100m at ~90-95% 3 minutes after the last 200
First 200 was into the wind and was 28.0 seconds.
Didnt like how it felt running into the wind so I started the runs at the start of the 400 instead (With a tail crosswind)
~3 minutes rest
second one was very fast for a 90-95% run 26.2 seconds. Felt like I was really moving well and was pretty relaxed
~3 minutes rest
Third one was 26.7 seconds. I purposely went out a little slower but could feel fatigue in the last 10 meters. If I had of went out as hard as the second one it would have been low 26 for sure but I would have been a little more fatigued at the end.
~3 minutes rest
100 in 11.8 seconds (first movement)
Felt really good again. Maybe this is a good sign for things to come?
Running on the outdoor track in spikes was AWESOME. I hate the bends in the indoor track.
did a few box jumps and walked/jogged a couple of laps and went home. It was also cold today so I was all bundled up. (6 degrees Celcius)
Cheers,
Chris
weights
Good workout but I ended up hurting my back later in the afternoon. (I dont think it is too serious)
10 minutes on bike
3 sets front squats (185 for 5)
4 sets seated incline leg press (450 for 15 reps)
stretching
After the gym (about 3 hours later) I was walking on a slanted driveway and slipped on an oil patch. I didnt fall but caught myself awkwardly. Something has been spasming in behind/beside my right shoulder blade ever since. Every time I rolled over in my sleep I would wake myself up from the pain.
not good…
back spasming out. No workout for the past couple of days. Pissed off it is hurting. Training has been going great so far. I have no fu@king luck at all…
Deepest sympathies mate - get a physio to check it out ASAP - might make all the difference, and then ur be right back in the groove.
thanks man It is already starting to loosen up with these pills. I might try a running workout tomorrow if it feels ok. No upper body weights though
Cheers,
Chris
If I were you I would give it a couple of days. I know you hate to lose a few days of training but you could end up seriously reinjuring your back to the point where you are out for a month or longer. I know, thats what happened to me.
BUT, if you do wanna workout you could do excercises where you back is supported (benchpress), If you wanna run you could do some extensive tempo (50-60%) just to maintain what you have. Or you could also do some swimming or tempo in the pool.
Good luck, and hope you get better soon.
thanks man
I am going to rest until Saturday and then see how running feels. It is already feeling much better. (I only woke up once last night with it)
Cheers,
Chris
I can feel your pain: I hurt my back 3 months ago - stupidly doing a vert-jump without proper warmup.
An injection at my physicist (no idea what it was - basically muscle relaxing)helped a lot and after 3 week I was ok again.
Wish you the best&good recovery - especially as I share similar recovery issues (age 33, started sprinting age 32 after 12 years break) like you are describing in your logs.
I reduced my stressing (speed-) training days to two a week, MaxV runs not more than 160m (additional 200 for smooth acceleration) and Accel not more than 200m a day.
I always have the feeling not doing enough, but I hope better progress will show. My motto for an old geezer like me is - slow progress, max. quality, min. quantity…and maybe we’ll peak at the age of 40 
Best wishes!
Thanks man
I find I really have to be careful. I dont know if I am just more injury prone or if it is age. I am going to be VERY careful even if it sacrifices a bit of progress
sorry I havent posted in a while. We are moving tomorrow into our new house and I have been very busy.
Things training wise are going well. I took some time off after I hurt my back.
It is perfect now.
I played soccer last night and absolutely dominated the field 
We played with only 9 guys against the best team in the league. I play defence and we completely shut the other teams offense down.
My speed felt awesome last night and my control with the ball is back to where it used to be. Really really good game.
Today I did weights (total body) and core work.
Cheers,
Chris
Move went well but am exhausted. Have soccer again tonight but might skip the game if I still feel sick.
My wife and I (and three others) moved 12000 pounds worth of stuff from our old place to our new place.
cheers,
Chris
Last night soccer game 90 minutes
I was feeling pretty ill before the game (allergies and moving knocked me out) but we played very well regardless. It ended up being 0-0 but there team had a lot of strong fast players and 5 subs to our 2.
It was a lot of fun but it poured during the game hehe
weights today
cheers,
Chris
BTW here is my new program factoring in all the soccer I am playing lately
m - Soccer game 90 minutes
t - Weights (upper and Lower)
w - Tempo on grass and soccer drills
th - short speed
f - Weights (lighter)
sa - REST
su - REST
m - Soccer game 90 minutes
Mix of sprints and jogging. I am a starter so I usually play the full 90 minutes.
t - Weights/core (upper and Lower)
4 sets leg press (20 reps with 450-545 pounds)
3 sets Light calf raise
3 sets bench
3 sets chins/pulldowns
3 sets hanging leg raise
3 sets hypers
w - Tempo on grass
4 x 4 x 100meter with 45 seconds between reps and situps between sets
soccer drills
th - short speed
On track in spikes
3 x 200 at 90% (26 second range with 6 minutes rest)
1 x 100m at 90-95% (sub 12.0 from first movement 4 minutes after last 200m)
cooldown (6 x 80 meter strides on grass and stretching)
f - Weights (lighter)
3 sets leg press (450 x 15)
3 sets standing shoulder press (135 x 6)
3 sets chins/pulldowns
sa - REST
su - REST
Just got back from the gym. Only had 20 minutes to workout!!
5 minutes on bike
4 sets vertical legpress (450 for 20 reps)
3 sets bench (185 for six)
3 sets lat pulldowns (150 for 10 reps)
3 sets hypers
3 sets seated leg curl (light weight)
good light workout
cheers,
Chris
Masters Champs are this Saturday. Going to run the 100 for sure, not positive about the 200 yet.
Hoping for 11.XX FAT 
WOOOOOO good luck!