Chris6878's journal.

[dazs]

Chris6878, where are you located, how old are you, did you run in college? I just like to get a little more background on everyone whose workouts and performances interest me. Thanks
daz

[Chris6878]

Im 25, I from and live in FLa. I ran For florida A&M University in tallahassee.

[Chris6878]

Originally posted by chris30
How do you space your workouts typically? Do you get 2 good speed/weight sessions in a week? I am trying to fine tune my volume and frequency of workouts. That is by far the hardest thing for me to nail down. Could you show me your typical weekly plan?
ie:
speed/weights
tempo
SE
tempo
Speed
tempo
rest

thanks man!
Chris

Mon Speed and weights up to 300 meters worth of speed. I also do some plyos
Tues Tempo 1000-2000 meters on grass

Wed SE/ weights few sets of blocks then 150-300 meters plyos

thur tempo 1000- 2000 m

Fri speed/Weights try to do some flys, Block work and plyos

Sat tempo if i feel up to it.

I might change this schedule later on but this is what i try to do now

[chris30]

Cool good stuff!

Two quality workouts a week with tempo after them. That is where I have been thinking of going.

Working 60 hours a week, 6-7 hours sleep a night plus all the other stresses make working out 6 days a week almost impossible for me.

I am going to post my GPP in my journal, thoughts appreciated!
Thanks again,
Chris

[dazs]

chris, im posing this question to many on here. are you doing your workouts in spikes or flats, if it fluctuates, which are you doing in spikes and which in flats? I have been doing everything in flats except for one day i decided to put them on for 2x300 just to see where i was in my training. gpp i don't usually use spikes because i am not focusing on obtaining speed as much as overall strength endurance. This is why i wait until december before any raw speed is done, ie 30's, 40's, 50's. I usually just do strength endurance and special endurance, with a little bit of speed endurance, but even then i don't go under 150 meters. This year the emphasis is on special endurance even more because of my bad 300 meter times. Let me know what you think. Sorry for flooding your journal with my thoughts. Anyone else, what do you think? If you want to reply, go to dazs journal, thanks.

[Chris6878]

monday 8/11
Today was alright felt loose except for my right hammie. As i was sprinting i felt to relax especially coming out of the blocks.
2 X50 meter strides
3x 30 relaxed starts
1X25 out of blks 3.0 ( wanted to run a 30 but had the cone in the wrong place)
3X 30 in 4.0 3.91 4.12, Bad
2X60 in 6.92 6.94 bad
did some plyo's went home. I need to work on my form and ankle flex

[NoSpeedLimit05]

What kind of workout do you do on days where you want to work on speed endurance?

[Chris6878]

What kind of workout do you do on days where you want to work on speed endurance?

Speed endurance would be 60-120meters.
My workout would be 1X60 with blocks, 1X80 with blocks 1X100with blocks and 120 with or without blocks. all with full recovery.
YOu can also 2x120 and 2x60 or 2X100 and 2x80 or whatever but the speed endurance is hit up to 120meters sprints maintained for 6 seconds is considered speed endurance anything less is maximum speed. I try to stay around 260-360 meters per speed workout.

[Chris6878]

8/18
I had a personal best day. I was rolling today.
warm up 50 meter strides 2 3o relaxed starts.
My right hammy has been feeling funny for the last fewdays.
Todays work out was speed endurance. All out of blocks.
I ran 1x30. I stumbled coming out of the blocks and still dropped a 3.72
then i had 1 x 60 I ran that in 6.67 damn i felt good.
Then i ran a 1 x 80. That was a 8.53 oh yea!!!!!!!!!
Then i ran the 100. I was really felling it on this one. I dropped a 10.67. That is a pb at practice.

WEight room
Deadlift 6x225 5x275 4x315 3x365 2x385
2x8 of push press
3x6 stiff leg dead
3x8 arnold press 55 poundsd
3x6 reverse leg.

[Chris6878]

since my pb day i have been unable to practice.
tues got a deep tissue massage
wed rain
thur rain
fri- I felt like shit. my legs were heavy as hell and tight. I ran 2x30 and stopped. I decided to just do some tempo work so i did 10 x100 on grass.