TODAY'S WORKOUT
800m jog
Warm-up
Dynamic mobility
Step ups 3x8@125lb's
Hip thrusts 3x8@269lb's
Glue ham raises 3x8
Reverse hypers 3x12
Shoulder press 3x8@45lb's
Bent over rows 3x8@60lb's
Back extensions 3x8@45lb's
Decline leg raises 3x10
Seated twists 3x10@33lb's

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Today's workout
800m jog
Warm-up
Dynamic mobility
Flying 25m x4 (2.82s, 2.83s, 2.84s, 2.89s)
Speed bounds 3x20m
Squat jerks 3x3@175lbs
+5 depth jumps
Static stretching
10 minute bike ride

Today was a day focused on recovery, I am trying to get back to what I would proclaim as "normal". Even though I have been getting ample sleep recently I am trying to maximize it for the time being. I have noticed the muscles in my legs twitching for the last three days or so which I tend to get when I'm fatigued. I slept nine hours last night (10-7) and then had a half hour nap this afternoon and will be trying to get 9+ hours again tonight. Also I have been icing my sore left knee as much as possible which seems to be working and working on general mobility.

TODAY'S WORKOUT

10 minute bike ride
Rolling
30 minutes static stretching
Visualization

I feel like I should be handle the workload right now, it's very light compared to what I am used to but for some reason I feel like there is a compound effect against my nervous system that continual drains me. Maybe I'm not sleeping enough... Tonight I'm going to try to be in bed by 10:00pm at the latest so I'll be in line for about 9 hours.

TODAY'S WORKOUT
Morning--
10 minute jog
Warm-up
Dynamic mobility
SL leg press 1x8@180lb's, 2x8@225lb's
Leg curls 2x8@113lb's, 1x8@118lb's
Glute-ham raises 3x8@5lb's
Incline dumbbell press 3x5@65lb's
Pull-ups 3x5
Hanging leg raises (shin to bar) 3x10
Oblique crunches 3x10@65lb's
Leg raises 1x10
Side plank raises 1x10
Side plank hold 1x10
Static stretching

Evening
10 minute bike ride
40 minutes rolling
Static stretching

I had to do my workout in the morning today, I felt alright but it was hard to tell without electric timing. I have learned that how I feel is not indicative of how fast I run as I have felt "good" the last couple of practices but they have been slow as molasses. I also tested my vertical today which was... embarrassing but at least it's data. All data is good for something. It shows that I'm physically drained in all aspects and that I'm in no respects at my best.

TODAY'S WORKOUT
800m jog
Warm-up
Dynamic mobility
Flying 25m x4
Speed bounding 3x20m
Vertical jump x5 (30.8inch)
Squat jerk 3x3@175lb's
+depth jumps x5
3 minute bike ride
Static stretching

Today was a rest day, I felt pretty flat. All I did was stretch and ride the bike for ten minutes or so. I feel like each day I feel more and more as my flying 25m times would suggest. I guess they can't keep falling indefinably but it has been a long time since I have felt "good" at practice. I feel like my diet is the best it's been in a long time, and I'm sleeping well it's just something about sprinting 3 times a week which seems to make me destined to fail.

TODAY'S WORKOUT
10 minute bike ride
Static stretching
Rolling

Slower again. Perfect. Each day gets worse and I'm already way off my pb. The really frustrating part is I have been feeling really good before each practice but when it comes time to run...

TODAY'S WORKOUT
600m jog
Warm-up
Dynamic mobility
Flying 25m x4 (2.84s, 2.86s, 2.82s, 2.84s)
Bounding 3x20m (x, 3.02s, 2.99s)
Squat jerks 3x3@177lb's
+depth jumps x5
Static stretching