Big time!! Every rep feels just about the same, although towards the 3rd rep afterwards it feels like I just got done running a long SE rep… But no lactate which is nice.
I feel like I could possibly put down a decent 200 right now too.
Thats good we wont increase the distance until you can maintain the pace of the SE work (80’s).
cool good stuff.
I should clarify that ALL reps felt same pace, but AFTER the reps are completed is when I get the feeling of just running a SE rep.
5/22/08 Weights
A1.) Back Squat 2x2x85%
B1.) Reactive Split Squat 2x3 (95)
C1.) Jump Squat 3x8x20%
D1.) RDL 3x5 (265)
E1.) Depth Jump 2x5
-Squats feelin good but I wear a belt for the work sets.
5/23/08
8x200, walk 200 recovery. 200s ~37 seconds each.
Weights
A1.) Speed Bench 8x3x60%
B1.) DB Row 3x10
B2.) Rear Lateral Raise 3x10
C1.) Tricep Pushdown 3x10
C2.) BB Shrug 3x10 (325)
Abs/core 700 total, during/after.
5/26/08
Speed360
2x30 sled 3 pt
2x30 3 pt
3x80 3 pt (8 min.)
-Windy out today, crosswind as usual.
-Reps felt good, 80’s felt good. Last rep was the best of them all. Had nice stepover/arm action and felt really relaxed.
-Just gotta keep giving myself cues as I go along, need every rep to be better every time.
Come on i know you got more on those tempo 200’s at least 30-33. 
How was todays vol could you have done more?
need to get more film before first meet so you can have time to work on flaws.
LOL I think that can be arranged. The 37-36 sec are starting to feel a bit 2 easy. I’ll bump down to 33-34 next time around.
Today’s volume wasn’t too bad, I prob could’ve handled more. However every rep was sharp and left the track feeling good.
Def am gonna get more film asap.
5/27/08
Weights
A1.) 2 Board Press worked up to 320x1, did about 10 total sets including some triples.
B1.) Lat Pulldown 3x10
B2.) Seated DB Powerclean 3x10
C1.) DB Tri Extension 3x10 (35’s)
C2.) DB Hammer Curl 3x10 (35’s)
Tempo 2200
100-100-100
100-100-200-100
100-100-200-200
100-100-200-100
100-100-100
Core/abs 400 total reps.
Felt good, tempo wasn’t too bad; it was some work but felt refreshed actually when I was done.
how did the 2 board press feel? nice job on the tempo work.
Thought you were 5-8%?
2 board press was good but it was a tough one.
Tempo was good stuff, never have done that much in one session.
5/28/08
-Med Ball Circuit; 3 rounds-1080 total throws w/ 10 lb ball.
-Incline Treadmill walk 20 min 4.5% incline/4.0 mph.
-Not much to say but my fitness is really improving. That med ball circuit was some work!
First race 3 weeks from today… Starting off with the 100/400 double on June 18th.
rj is getting ready to explode on ya.
gonna be ready for that speed end work tomm?
LOL. I’m ready for it!
5/29/08
Speed 400
2x50 3 pt
3x100 5m stride in (10 minutes)
-50’s felt really good. Acceleration is coming along nicely.
-100’s were pretty good IMO. I self-timed the last 2 out of curiosity while holding a stop watch. With a headwind and holding a stopwatch, 100m number 2 came in at 11.09h, last 100m came in at 10.97h. Of course these aren’t accurate but does give me an indication of where I’m at right now.
-Not bad for just starting up true speed endurance work. I think if someone else was timing me the times may have been .1-.15 faster if not for me having to worry about stoping the clock. Next time I’ll do that.
Weights in a bit…
Looks like we’re set to run around the same times this season. From today’s session, it looks like I’ll be opening up in around 11.2x next week. A little competition will be fun. 
If you don’t mind me asking, what’s your 100M PR as of right now?
Keep training hard.
Nice, good luck next week.
100m PR as of now is 11.3h, last season I ran 11.6x electronic with no real track training, mainly just alot of weights.
I’m getting ready for football as well right now as well as in a max strength phase, so I’m curious to see how I open up in a couple weeks. Probably in the 11.4-11.2 range. We’ll see.
do you think that stride in gave you a faster time, its similar to a fly?
Yeah probably. But I had to time it myself, had someone else been timing I could have focused on my own cues rather than starting/stopping a watch. Still the time may have been a little bit faster, but I know its only handtime. Just like to have a gauge to where I’m currently at, first time getting a time on myself for a longgg time.
5m stride in = 105m = 5m stride in once you hit the 100m mark take off?
you should put ur gf to use and make her tag along to the track. lol