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Took sunday off 4/9- blocks 4x30 3x60 weight room 6x60,55,50,50,55,60% speed squats, 4x6 rdl 4/10 upper body and pool workout. 10x30sec on 20 off...

Oh boy - 2 week vacation before starting gpp I'm starting to get pumped to race in Nov!!!! The past 2 months of training was very casual, that...

I know his son who played football at nc state and ran track.

oh, so u just happen to run into him, or been knew him?

He's doing well - he was training hs/college athletes at my wife gym.

after balco he went ghost

Why should he be hiding?

Damn is Trevor Graham not in hiding anymore. What does he do now?

Gonna try and meet up with Trevor Graham to see what changes he made to his group when training in north carolina cold weather. Since I have 8...

I would not hesitate adding more time to my indoor training unless you have some critical reason you HAD to be outside. People under estimate what...

I got in 4 speed days last week. I was off for spring break and decided to make the most of it. Got it in mon wed and fri with tues tempo and...

looks good....ill implement some of this coming up.

Another option could be to add another month of longer runs to my indoor prep. Instead of having one month of longer runs in subpar weather I would...

I found a old training journal from summer prep. I was in awesome shape that summer. Week 2: May 31 Mon: 300 Warmup C 3x40 face down 3x60...

That's hard to answer. I'm a huge fan of everything Charlie Francis had to teach us and believe it works for me. I been following Charlie system...

What got you, your best results?

I don't have an issue with it esp if you only use it a couple times a year and not going so fast that you are out of control.

Past couple days I been spending a lot of time reviewing Charlie books and videos.... I'm leaning towards going back to my original setup more...

Damn shit cheaper than I thought. Ill get on it. HAvent done overspeed since right outta college.

Good stuff - just got done listening to part one again... Part 2 and 3 next.

I'm throwing out ideas for next year - it's not a magic workout but really helped me along the training process. I remember for my phase 3 training...

Ok I'll incorporate this this week. I don't have anything for over speed tho

Another workout i like late outdoors: 2x30 block starts 2x30 overspeed 2x60 blocks 1x120 standing 2x50m speed bounds 5x10 hurdle hops Follow...

Ohh, yeah that might be the case. I just saw that in an earlier example the power starts from 10-40 during general prep, and end at 80-120 during...

We had a long debate on these workouts many years ago on the forum. I think they are solid workouts even if you don't like the intensive tempo the...

Maybe we have different meaning on whats "long". If the endurance runs was starting at 600m and working down to 400-300-200 then that's long. G1 =...

That's looks like great progressions, very helpful. Cheers for the info.

Stay with your plan - no need for changes at this time. Train - recover - taper before this meet. You only have a couple meets therefore you need...

3 weeks before next meet