100/400 on wednesday nite.
6/17/08
I am feeling well rested and ready to go for tomorrow. I had Sat-Mon off for rest/recovery. Today was a neural activation day basically, get myself primed for tomorrow as both races are finals.
3x20 95% Very relaxed but explosive
2x5 OHB Med Ball throw
2x5 Hurdle Hop (Lowest Setting)
Easy warm down/light stretch after. Will contrast shower and relax/lay low tonight. I’m ready for tomorrow.
100/400 tomorrow night!
goodluck tomm bro i think you will do well, dont try and do anything special just stay relax and pump ur arms.
Thanks man. Will do!
I know thats a tough skill to master but you are only racing against the stop watch and nothing else, so no matter how close the races are run ur race.
Good luck today!
Thank you! 
Meet 1:
100m: 11.89 into 20-30mph headwind (no windgauge but weather.com had that listed earlier; and overall winner was 10.65pr ran 11.75… Shitty weather in terms of wind!)
200m: 24.35 into same type of wind. Winner was also 10.65 guy with 24.00 win.
Decided to forgo the 400m as it was first and didnt want to wreck my 100m/200m, but as you can see it wasn’t the best day for sprinting.
Hope next week if this wind is like this they’ll flip it around so we can run somewhat decent.
Also first time touching starting blocks for over a year today-- coming off of max strength block. I get some decent tail wind and recover from this block should post a decent time. Oh well, not superman. Shit happens.
On to training, I know what I’m capable of without 20-30mph gusts in my face
Man, maybe RJ should take over the reigns of online coach
Nice race! It surprisingly sounds a lot like my most recent race. Shitty weather, first time out of the blocks in a year, and a similar time! Keep up the solid work, when is your next race?
No biggy, I dont know many people at your level who can run much faster into -5 wind. Your PR is 11.6-7 im sure without the wind you would have PR yesterday.
Yeah wind probably wasn’t that strong as the website indicated however when I got home and checked it still had said 10-15mph as of 10:30 p.m. So that’s still around -4.0 to -6.0 m/s headwind.
It doesnt matter to me because your previous pr was 11.6-7 and you ran 11.8x yesterday first meet of the year with headwind, its not like your previous pr was 10.8 and you ran 11.8. One meet dont make a season, if it did then many other athletes on this forum would be upset.
6/20/08
Speed
2x30 3 pt
2x(60/80) 6 min/8 min recovery (30)
Weights
A1.) Powerclean 4x2x80%
B1.) Back Squat 3x2x295
C1.) Bench Press 5x2x85%
D1.) RDL 3x4 (275)
-Everything felt pretty good, first time doing powercleans in a couple months. Went up fairly quick/good bar speed.
-Squats/bench felt good, nice solid reps.
-Felt a little flat in speed warm up, I worked 5a-1p this morning and was on 4 hrs sleep. Rough but I got it done; after the warm up I felt much better.
Keep fighting through these first couple weeks…
6/21/08
Incline treadmill walk 4mph/4%x20min
BB circuit A/B 1x12/1x12
circuit A:
Bar shrug
face pull
side raises
press down
db curl
db row
situps
side bend
pullups
hypers
plate raises
pillars 60s
circuit B:
Db shrug
bar curl
tri ext
seated pc
hammer curls
bh press
chinups
twist situps
pullups
russ twist
seated pc
hypers twist
Need to catch up on sleep tonight/tomorrow. Trained a little late tonight cuz of work. Off to sleep now.
Was the tempo stuff diffcult?
Not too bad, but I had worked up a nice sweat/HR the entire session; probably didn’t help that the gym was very hot inside as well. I liked it, change of pace something new…
Kool, did you perform a sprint warmup before the tread walk?
Yep forgot to post that. Well I always do actually lol.
6/22/08
Speed
2x30 blocks
2x150 ~95% Controlled (15 min.)
Have to work late tonight so weights later on.