Today was kind of weird, I felt pretty good physically all day but I had a bit of a headache and felt pretty tired. I think it was because I didn't sleep well last night. Oh well, I guess I'll have to make it up tonight!
   I felt the best I did all day this afternoon during my first workout but during my second in the evening my blood sugar dropped and I had to cut it short, I mistimed my meals and didn't eat enough after my first workout. I ate supper and went straight back to the Dalplex so I guess the carbs didn't have time to breakdown yet. I have been doing pretty well diet well recently so this is a nice reminder of how I need to remain diligent at all times--where I'm hypoglycemic I can't get away with as much as most people.

TODAY'S WORKOUT
5 minute bike ride
Dynamic mobility
Step ups 3x8@125lb's
Hip thrusts 3x8@269lb's
Glute-hamstring raises 3x8
Twisting decline leg raises 3x10
Reverse hypers 3x12
Seated twists 3x10@33lb's
Bent-over rows 3x8@65lb's
Shoulder press 3x8@45lb's
Hanging leg raises 3x10
Back extensions 3x8@45lb's
Lunge-position med-ball twists 3x10@20lb's
Leg raises 1x12
Side plank raises 1x10
Side plank holds 1x35s

Evening--
5 minute bike ride
Hurdle mobility (20 minutes)
Static stretching
Rolling

Okay, well I'm not exactly tearing up the track but it looks like I'm starting to head in the right direction and seem to be returning close to the baseline speed I was at two weeks ago. I'm still a ways off my 25m pb but I feel as though if I'm can get close to it or even surpass it with the sprint volume I'm doing now that when I deload a bit I'll greater surpass where I was. Even right now, if I took a week to recover I feel like I would hit mid to low 2.70's.
   When I was lying in bed today I noticed that my legs were twitching which probably is due to CNS but I guess it means SOMETHING is happening, hopefully for the better. I felt pretty good today at practice, I was mentally focused and had more energy than I have had in a while. Hopefully I can feel like I did today on Thursday and continue to focus on driving at the beginning of the sprints.

TODAY'S WORKOUT

800m jog
Warm-up
Dynamic mobility
Flying 25m x4 (2.83s, 2.86s, 2.82s, 2.81s)
Speed bounds 3x25m
Squat jerk 3x3@175lb's
+depth jumps x5
Static stretching

I spent a lot of time today trying to open up my hips and external rotaters. I felt kind of lethargic today, like I just wanted to lie in bed all day but hopefully I'm feeling more energetic tomorrow. I get to sleep in a little in the morning which is always nice, I curious to see what my 25m time will be tomorrow and if it has come up at all since I've had to light days in a row.

TODAY'S WORKOUT
10 minute bike ride
Abdominal pull-downs 2x10@170lb's, 3x10@180lb's, 1x5@190lb's, 1x5@200lb's
Static stretching
Hip mobility
Rolling

TODAY'S WORKOUT
Morning--
800m jog
Warm-up
Dynamic mobility

Still haven't bounced back to where I hoped to be, each practice I feel like my limbs are more distant and that I have less control over my limbs. Also I hurt my knee again doing runways, I'm not sure how serious it is, hopefully not too bad, but it kept me from doing depth jumps tonight. I feel like if I deloaded for a couple of days all the adaption would hit me at once so we'll see what happens. Tonight was the slowest night yet.

TODAY'S WORKOUT
400m jog
Warm-up
Dynamic mobility
Flying 25m x4 (2.83s, x, 2.85s, 2.88s)
Speed bounds 3x20m
Runways x4
Squat jerk 4x3@175lb's
Static stretching

Today was just a recovery day to set up for the upcoming week of training, I really tried to unglue my hip flexors as well as my vatus medius' to try to relieve stress on my knees. I'm not sure if I'm going to have access to the electric gates tomorrow but I'm expecting I will be slightly ahead of where I was on Thursday speed-wise. Overall I feel like my CNS isn' in tip top form but physically I'm not feeling too bad.

TODAY'S WOKROUT
10 minute bike ride
Abdominal pull-downs 3x10@180lb's
Twisting decline leg raises 3x10
Static stretching
Rolling

Slow again... but according to the graph of my 25m over the last couple weeks it may finally be on the rise again, it looks as though the times have dipped slower and have started to come up slightly. Saturday will paint a clearer picture as to where I am.
   It's pretty frustrating getting slower each practice but hopefully things will level out and I'll be faster than ever. 2.74s is my pb and 2.69s was my goal coming in.

TODAY'S WORKOUT
800m jog
Warm-up
Dynamic mobility
Flying 25m x4 (2.84s, 2.86s, 2.82s, 2.84s)
Speed bounds 3x25m
Squat press 3x3@175lb's
+Depth jumps x5 (24 inch box)
Vertical jump x5
Static stretching