That was my original plan, I went out to the track and there was a graduation ceremony going on with a ton of people. Track was blocked off, so I had to come back later…
If it’s like this again Thursday, better believe I’ll be doing the strength work well after speed work is done.
Well thursday isnt really a big deal the sdl will be at a submax level, today was the big day.
6/10/08
Weights
A1.) Floor Press worked up to 285x1 with a 1 sec pause at the bottom. Did ~10 total sets including the warm up sets.
B1.) Lat Pulldown 3x10 (180)
B2.) DB Power Clean-seated 3x10 (25’s)
C1.) DB Tri Ext 3x10 (35’s)
C2.) DB Hammer Curl 3x10 (40’s)
Core 400
Tempo 2200m
100-100-100
100-100-200-100
100-100-200-200
100-100-200-100
100-100-100
-Felt really good today. Floor press felt good, got to train in a gym with a real power rack finally.
-Tempo is gettin easier, still work but I feel great afterwards.
-Anxious, first meet in 8 days 
But I am feeling confident.
lets rock an roll baby. 
6/11/08
Incline tread walk 20 min 4.5mph/4.0% incline
Med ball circuit 1080 total throws.
Pretty light day, in and out.
How do the legs feel today? If you during all the low intensity work (abs/medballs/tempo etc) you have listed then ur general fitness levels should be very good.
Legs feel good. Yes my general fitness levels I would say have gotten very good lately. I feel great doing the LI stuff. I remember at first I would struggle with 8x100 tempo, 2200m now is very much doable with every rep consistent.
kool, im expecting a fast time in one more week.
Cortese, what are you running the 200M in? I have one for my meet tomorrow and I need a rough time to shoot for. This is my first time running it, so no matter what I go out in, it’s a competition PR.
Me too! Should be good
I don’t know where I’m at right now. Haven’t had a timed 200 in almost 2 years…
6/12/08
Speed 570m
3x30 3 pt
4x120 5m stride in (12 min)
Weights
A1.) Jump Squat 3 sec pause 4x3x30%
B1.) Snatch Grip DL 5x1x345
C1.) BB Lunge 2x5 (165)
-Pretty hot again today, not like Monday though.
-120’s felt pretty good, felt like I could’ve kept up the pace all the way through to 200m without fading.
-Really was focusing on relaxing and letting the speed come not trying to force anything.
6 days
we must fix this.
6/13/08
Tempo
6x200 (3 min.) Flats on track
Times: 27.3, 27.2, 26.8, 27.0, 27.3, 27.5
-I was going for consistency today, did a fairly good job of that I’d say. Felt alot better than last week in terms of feeling like crap afterwards, but there was still some fatigue there for sure!
Weights later…
good work bro, keep up the good work.
6/13/08 Upper
Pull up 50 total reps
Push Up 300 total reps
Dips on Chair 100 total reps
Sit ups 500 total reps
Pretty good stuff, haven’t done bw stuff in a while. I couldn’t get into the wt room today so this was an alternative.
Sat-Mon rest, Tuesday will be some light starts and med ball throws, then Wednesday is the big day
how long did the workout take? The weights wasnt a big deal today, the running is more important.
Yeah I figured so. Took about 45-55 minutes. Rest periods were longer than some depending on how many reps I would do at once. But yeah feelin good now.
Are you ready to blaze one.
What events will you run this week?