congratulations vincente this is great news! 15.21 is very class and you should be very proud esp that u had running sub 15.5 already in mind.
i think sub 15 is so not away from you at this point.
what big meets are you planning for this year?
and u think you can share some of the training routines that youve experienced with bernard
cheers vincente and gluck with everything
Thursday 4/29/04
Track–Dflex-20m
Form Drills 5x30m slow
Tempo–9x200m @27 sec (3min)
*20 abdominal exercises of various types, before and after each run.
My main goal for todays workout was to just run very relaxed and have fun. It was a nice day out today and I wanted to take some time out and enjoy being able to run in such nice weather and on a track. I worked on keeping my chin low and establishing a good rhythm throughout each run.
*Side note: Komy, thank you very much for the compliments. Bernard, just showed me a few things that I specifically needed to work on. The biggest meets that I am training for are USATFNE Championships, Club Nationals, and if everything works out…the U.S. Olympic trials in the 200 meter dash!
The A standards are fast for the 100 and 200…perhaps you could list the meets you are doing before NE champs.
Vincente…your diary is inspirational. Your well thought out training together with your positive outlook is an example to all sprinters. I know you will achieve your goals…keep injury free!!
I was first aware of Charlies web-site a year ago when another sprinter told me about it after a race; having already bought Speed Trap(IMO the best ever book on the art of sprinting) some years earlier I was eager to investigate. Although i’ve only posted a few comments on the forum I feel like I’m part of a big family of like minded individuals around the world. Before I click on the website im positively excited by the anticipation of finding a golden nugget of information therein. Do others feel this way?
Good luck to all the other athletes out there…keep going, don’t EVER stop.
Friday 4/30/04
Track-Tempo Pool Workout
Jogging in neck deep water for 5min
Form Drills 10x30m
Jogging in deep water 6x27sec (3min recovery)
Form Drills 5x30m
Stretch
Unfortunately I slightly strained my groin muscle and decided to really take it easy until I am completely better. I feel that right now I am too close to achieving my goals and there is no need for error. Today I took things easy. I was not drinking enough water during the week and was certainely due for a massage. I feel completely confident in the gains that I will make while my body recovers. Now is the oppurtunity to increase my general fitness, flexibility, better my technique, and refine my mentality for the road ahead…
African Genetics
German Engineered
Cherokee Warrior
American Made
Hey Vincente,
you forgot to tell;
CF Site & Company support 
Monday 5/3/04
Track-N/A Worked on flexibility for entire body.
Studied film on Maurice and Ben.
Used Visualization and Imagery techniques on my perfect race.
Lifting-Strength
Stiff Leg Dead Lifts explosive-135lbsx10-225lbsx5 (1min)
High Pull @95%-225lbsx5-315lbsx3-405 for 3 sets of 2 reps to my chest! (5min)
Prehab-1x5 with 5 lbs
Bench Press @95% 135lbsx5-225lbsx5-255lbsx1-305 for 3 sets of 2 (5min)
Glute ham Raise -2x5 with 45lbs (1min)
Leg Press-135lbsx5-225lbsx5-355x3-495lbs for 3 sets of 2 reps (3min)
Medball twists-2x40 with 12lb medball
Lying twists-2x20
Cool Down/Stretch
*Extra: EMS 10x10 sec contractions with 50 sec recovery for Quads and Hamstrings.
I chose not to do my regular speed workout today due to the strain in my groin muscle. It rained all day so my energy was channeled into the weight room. I was able to lift much heavier today due to the fact that I did not run before lifting which is what I reguarly do. I was able to focus intensly on what needed to be done in the weight room and I was able to get the most out of each and every lift. The 405lb High pull to my chest is something that I have been very patient with and I knew that it was only a matter of time before I could get it… I have honored my training over the last 8 months and today paid off big.
*Side note: Thank you very much for everyone who is following my training journal and rooting for me. There are a lot of people who have done everything within their power to prevent me from succeeding but… nothing, absolutely nothing will stop me from reaching my goals.
*Clemson, I can not really give you the exact meets that I will be running in, as I am running for a club. Most of the meets available to me are posted on the USATFNE website. I will send you a private message as my meets get closer.
African Genetics
German Engineered
Cherokee Warrior
American Made
Great job man, and congrats on those 150’s! Great times. But most of all, wise decisions. Listen to your body and take it easy if needed. I love your determination, it adds to my determination to hear other people so motivated in what they’re doing.
Interesting workout today, I hadn’t thought about applying imagery/vizualization before. Great journal, it’s awesome to see all the excellent journals that are being kept up to date at the moment.
Tuesday 5/4/04
Track-Tempo Pool Workout
Jogging in neck deep water for 5min
Form Drills 10x30m
Jogging in deep water 6x27sec (3min recovery)
Form Drills 5x30m
Stretch
2nd Pool Session:
Form Drills 10x30m
Jogging in deep water 6x27sec (3min recovery)
Form Drills 5x30m
Stretch
Studied film on how Donovan Bailey used his arms and the perfect angles that he was able to achieve during his then world record race. Studied film on the mental attitude that Frankie Frendricks conveyed to his competitors. Also, focused on how Frankie used his energy during the race.
*Extra: Spent 5 minutes out of every waking hour visualizing my perfect race and intergrating the performance with the feelings of winning.
The injured muscle in my right leg is almost completely healed now. My conditioning is coming along better than I could have imagined and I can’t wait to go at the 150s and 250s. I will not be running at the scheduled meet this Saturday and instead will do my first speed workout since my injury. Tomorrow I will go back to doing my regular tempo workout and incorporate the new elements that I have learned.
African Genetics
German Engineered
Cherokee Warrior
American Made
Wednesday 5/5/04
Track-N/A-Studied film on Bruny Surin and Ato Boldon. Studied the energy distribution of Micheal Johnson during his world record 200 meter run.
Lifting-Power
Lifting-Stiff leg Dead lifts explosive-Barx10-135lbs for 2 sets of 10reps (1min)
DB Push Jerk@60%-50lbs for 4 sets of 6 reps (2min)
Prehab 1x20 with 5lbs
DB Bench@60%-60lbs for 4 sets of 6 reps (2min)
Glute Ham raise with Medball toss-2x10 with 12lb medball (1min)
1leg DB squats@60%-60lbs for 4 sets of 6 reps (2min)
DB row explosive-45lbs for 2 sets of 10 reps (1min)
Medball Twists-1x40 with 12lb medball
Lying Opposites 1x20
Cool Down/Stretch
*Extra: EMS 10x10sec contractions with 50sec rest for Glutes, Hams, Quads, and Groin.
Things are very very busy right now. Exams, exams, and more exams. Last time that I ever have to go through this.
African Genetics
German Engineered
Cherokee Warrior
American Made
Thursday 5/6/04
Dlfex-20m
Form drills 5x30m (slow)
Tempo–
100+100+200,
100+100+200,
100+100+200,
100+100+200
100+100
*The 200s were run in low to high 27 seconds.
*20 crunches of varying types are done before and after each run.
Things are coming along well. My leg felt fine during my workout and I was able to finish the last few meters of each run technically strong.
Friday 5/7/04
Track–Dflex-20m
Form Drills 5x30m slow
Tempo–9x200m @26 sec (3min)
*20 abdominal exercises of various types, before and after each run.
I ran each 200 one second faster than what I normally run because I wanted to get a more intense tempo workout in. I’ve stayed away from doing speed on the track and today I wanted to up the intensity a little. I plan on resting and stretching on Saturday and Sunday so that I can come back on Monday with an excellent speed workout. I know that by being patient and maintaning my discipline, I will be able to take things to the next level…just like in did in the weight room on Monday. There will be a big track meet for me coming up in roughly two weeks at MIT. Its the USATF New England Championships. It should be a good meet to run fast. My blood is too strong to stop now…
African Genetics
German Engineered
Cherokee Warrior
American Made
Monday 5/10/04
Track-Dlfex-20m
Form drills 5x30m (slow)
Tempo–
100+100+200,
100+100+200,
100+100+200,
100+100+200
100+100
Lifting-Strength
Stiff Leg Dead Lifts explosive-135lbsx10-225lbsx5 (1min)
High Pull @95%-225lbsx5-315lbsx3-405 for 3 sets of 2 reps (5min)
Prehab-1x5 with 5 lbs
Bench Press @95% 135lbsx5-225lbsx5-255lbsx1-305 for 3 sets of 2 (5min)
Glute ham Raise -2x5 with 45lbs (1min)
Leg Press-135lbsx5-225lbsx5-355x3-495lbs for 3 sets of 2 reps (3min)
Medball twists-2x40 with 12lb medball
Lying twists-2x20
Cool Down/Stretch
The workout for today went well.
*Extra: EMS 10x10 sec contractions with 50 sec recovery for Quads and Hamstrings.
African Genetics
German Engineered
Cherokee Warrior
American Made
Tuesday 5/11/04
Track-Tempo Pool Workout
Jogging in neck deep water for 5min
Form Drills 10x30m
Jogging in deep water 6x27sec (3min recovery)
Form Drills 5x30m
Stretch
Just focused on technique. Specifically on keeping my shoulders and upper body relaxed.
African Genetics
German Engineered
Cherokee Warrior
American Made
Wednesday 5/12/04
Track-Dflex-5x20m
Form Drills 5x30m slow (walkback)
Tempo
100+100+100
100+200+100
100+100+200+200
100+200+100+100
Lifting-Power
Lifting-Stiff leg Dead lifts explosive-Barx10-135lbs for 2 sets of 10reps (1min)
DB Push Jerk@60%-50lbs for 4 sets of 6 reps (2min)
Prehab 1x20 with 5lbs
DB Bench@60%-60lbs for 4 sets of 6 reps (2min)
Glute Ham raise with Medball toss-2x10 with 12lb medball (1min)
1leg DB squats@60%-60lbs for 4 sets of 6 reps (2min)
DB row explosive-45lbs for 2 sets of 10 reps (1min)
Medball Twists-1x40 with 12lb medball
Lying Opposites 1x20
Cool Down/Stretch
*Extra: EMS 10x10sec contractions with 50sec rest for Glutes, Hams, Quads, and Groin.
The injury to my leg is taking longer to heal than expected. It has not however impaired my ability to lift but causes pain whenever I am sprinting full speed and begin to step over. I’m going to continue to work on it and focus on recovery.
African Genetics
German Engineered
Cherokee Warrior
American Made
Thursday 5/13/04
Track-Tempo Pool Workout
Jogging in neck deep water for 5min
Form Drills 10x30m
Jogging in deep water 6x27sec (3min recovery)
Form Drills 5x30m
Stretch
Back in the pool again. My body overall feels much fresher such as my shins, tendons, and joints. The pool workouts are really starting to help my conditioning.
African Genetics
German Engineered
Cherokee Warrior
American Made
might want to take it easy on the weights for a little bit. Might not feel it during the session but might aggravate the injury afterwards.
Friday 5/14/04
Track-Dflex-5x20m
Form Drills 5x30m slow (walkback)
Tempo
100+100+100
100+200+100
100+100+200+200
100+200+100+100
Easy workout today. I have really been able to relax during my tempo runs this week. I’m really looking forward to doing speed work again.
African Genetics
German Engineered
Cherokee Warrior
American Made
Monday 5/17/04
Track-Dlfex-20m
Form drills 5x30m (slow)
Tempo–
100+100+200,
100+100+200,
100+100+200,
100+100+200
100+100
Lifting-Strength
Stiff Leg Dead Lifts explosive-135lbsx10-225lbsx5 (1min)
High Pull @95%-225lbsx5-315lbsx3-405 for 3 sets of 2 reps (5min)
Prehab-1x5 with 5 lbs
Bench Press @95% 135lbsx5-225lbsx5-255lbsx1-305 for 3 sets of 2 (5min)
Glute ham Raise -2x5 with 45lbs (1min)
Leg Press-135lbsx5-225lbsx5-355x3-495lbs for 3 sets of 2 reps (3min)
Medball twists-2x40 with 12lb medball
Lying twists-2x20
Cool Down/Stretch
For those of you who have been following my training journal and rooting for me, I am sorry that it has taken me so long to update my journal. I’ve spent the last week tying up a few loose ends in school and with graduation involved, i’ve been very busy. I was able to go home for two days and it was really nice to be around my family. Today I was able to workout with a good friend of mine and my twin brother and the training session went very good. The injury in my leg has been coming and going and it only hurts when I sprint. I had planned on running in a mini meet tomorrow at M.I.T. but I do not want to risk getting seriously injured. There will be another mini meet at M.I.T. next wednesday (5/26/04) that I plan on running in. I will run the 200 instead of 100 because of the 200 being a little less explosive. As you can probably tell, I have trying really hard to maintain my strength levels and technique. I am not disappointed in being injured because the struggles that I face provide me with more insight and clearity into achieving absolute perfection and becoming an impeccable athlete. It would have been nice to have been able to run in more open meets (in New England they are few and far in between). This week will look very similar to last weeks tempo sessions with some very light block work included. Friday I will be getting a thorough massage and i’m hoping to do some low volume speed work on Monday.
*The USATFNE meets date has been changed to June 20th.
**By the way, congrats on the graduting seniors on this board and for those of you who have been running well. Keep it moving!
African Genetics
German Engineered
Cherokee Warrior
American Made
Tuesday 5/18/04
Track-Tempo Pool Workout
Jogging in neck deep water for 5min
Form Drills 10x30m
Jogging in deep water 6x27sec (3min recovery)
Form Drills 5x30m
Stretch
Good workout, but my nervous system is going crazy without the speed work.
African Genetics
German Engineered
Cherokee Warrior
American Made