August 17, 2003
Holla everybody I am starting this journal for personal monitoring of my progression and the feedback from others.
I am 17, 6’/175. My pb’s are 100 - 11.7, 200 - 23.9
I developed my program with the help from Chris30
it looks like this:
day1 - starts and speedwork, weights
day2 - tempo, weights
day 3 - speed endurance
day 4 - pool work
day 5 - starts, speed and plyos, weights
day 6 - tempo, weights
I am starting with day 1 tomorrow, Aug 18th.
peace
I’m assuming that when your doing weights two days in a row the first is lower body and the second is upper body. Is this right? I think I’d maybe switch it around to either:
day1 - starts and speedwork, weights
day2 - tempo
day 3 - speed endurance, weights
OR
day1 - starts and speedwork, weights
day2 - speed endurance, weights
day 3 - tempo
Pete,
The former looks a better set-up.
Yeah, on day1 I do lower body (squats, leg press, single leg extension and single leg curls) and day2 is upper body (bench, incline dumpbells, chins, biceps, triceps etc) It might seem like too much, but that’s how I used to lift before I started running so now I’m used to it.
I know it seems uncomfortable lifting 2 days in a row but I am ok with it, for now that’s what I will do and see how it goes
thx for suggestions
August 18th, 2003
DAY1
a.m. - weights
I did: squats - 10x185, 6x225, 4x315 - down slow, up explosively.
leg press - 10x225, 6x315, 4x405 - same setup
leg curls - 3x10 70 with each leg
leg extensions - 3x10 70 with each leg
then I went to sauna & whirlpool
p.m. - warmup, stretch, drills
3 lying starts, 3 falling starts,
5x20m starts with blocks
3x30m
3x40m }all out, 3 min rest btw runs, 6 min rest btw sets
3x60m
cooldown
whats up xaero,
are you planning to run this winter for indoor? if so, i would probably cut out the cns work on the track (3x30,40,60, 5x20, etc…), and focus more on building a base in the weight room, combined with tempo
even in comp phrase, that is A LOT of sprinting for one day
view some people’s journals that are in a gpp phase to see what i mean
however i could be wrong, what are some other’s thoughts? 
Yeah, I am running indoors this winter and I definately did too much sprinting yestarday. I am going to cut it down cuz today i can definately feel unwanted fatigue in my legs.
thx for suggestions
August 19th
a.m. - upper body
bench - 1x10 135, 2x8 175, 3x5 205
dumpbells on flat bench - 1x10 55’s, 2x8 65’s, 3x5 70
incline bench - 1x10 135, 1x8 165, 1x6 185
incline dumpbells - 3x10 50’s
curls - standing with a bar - 3x10, 3x8 sitting with dumpbells alternating arms - 45’s
triceps - 3x10 on machine, 3x10 pulling down
pulldowns - 2x10 behind neck, 2x10 front chest
abs - leg raises - 2x25, machine - 1x40, inline - 1x40
p.m. - warmup, stretch
3x3 100’s tempo 65% effort, 1 min rest btw runs, 3 min rest btw sets also 40 crunches btw sets
cooldown
August 20th
I don’t feel ready for a speed endurance day, my whole body is aching from yestarday’s upper body workout and my legs are sore as hell too
instead, I will do pool work today, and SE tomorrow
Sh*t, the pool was closed cuz some kid puked in it
i just went to sauna, jacuzzi and totally relaxed, now i feel great all the pain is gone
SE tomorrow
did speed endurance yestarday, Aug 21
warmup
stretch
1x200
10 min break
1x150
10 min break
1x100
the times were shietty
200 - 25 flat
150 - low 19
100 - didn’t have anyone to time me
4x80 60%
cooldown
Aug 22
It’s raining like crazy, no track today
poolwork
speed tomorrow
Aug 23
speed day
a.m.
warmup
stretch
drills - a-skip, b-skip,
3x lying starts
3x falling starts
3x 20m starts off the block
3x flying with 10m buildup 30, 3 min rest btw runs
8 min break
3x60m off the blocks
i was the only person on the track, felt weird
plyos - single and double leg bounding, stadium steps
warmdown
Aug 26th
warmup
stretch
3x 20m lying starts
3x 20m 3 point starts
5x 20m block starts
I am really trying to improve my starts but since there is nobody in my area that can show me the right way to do them i am all on my own
3x30m
2x60m } all out, 3 min rest btw runs, 5 min rest btw sets
2x80m
cooldown
Weightroom
squats - 10x185, 6x225, 4x315
leg press - 10x225, 6x315, 4x405
leg curls - 3x10 each leg
leg ext - 3x10 each leg
jacuzzi, sauna
Aug 27
Had to take a rest today
10 min on bike
10 min step climber
10 min jog
pool/sauna
feels great
Aug 28
long warmup - 1 mile
stretch
4x200 the goal is to make them under 25, 10 min rest in btw
1st - 24.6
2nd - 24.9
3rd - 24.5
4th - 24.7
4x80 60%
cooldown
Aug 29th
recovery day
warmup
stretch
1500m of tempo 65%
plyometrics
pushups
4x30, 5 min break in between
will be gone for 2 days
Where in NY are you? Will you will be running indoors @ the armory?
I am in niskayuna, near albany. Yea, I am gonna be running indoors this winter. Where in NY are you?
sept 11th, 2003
Moment of silence.
Weights + little running/aerobic exercising.
bench with dumbells
incline dumbells
biceps
triceps
shoulders
abs
not going to describe the exercises because they are too general.
10 min on step climber machine
10 min on trade mill
litlte poolwork
ready to do some speed tomorrow