Blogs : Joshwyn Abrams

Faith The Size Of A Mustard Seed

Warnier vs Bolt..What was a bigger shock???

Did you guys see Jeremy Wariner get beat? I  was debating all day with folks about what was more of a shocker...Bolt's 9.72 in New York or  Wariner getting beat at the 400m.  I actually did a survey via my phone through text messages, and people actually found Jeremy Wariner "The Guy That Is Unbeatable at the 400m unless he's injured" as the sports commentator stated yesterday on ESPN 2 more important then Bolt's World Record.

On another note, I'm looking fwd to this week's practice and track competition....I'm focusing on running fast and relaxed.  I have a meet this week, it's up in the air at what meet I will compete at.  There are two meets back to back on Saturday and Sunday (New Jersey, and New York) and there is another on in Virginia this Saturday.  Cliff wants me to run at the first two meets, but gas is 3.99 a gallon, plus tolls and hotel accomadations....Goodness that's gonna be alot of money outta of my pocket, so I may just stay close to home and run in  Va.  If I I run in Va I'm gonna run the 100m, 200m, 400m, and both 4x100 and 4x400. 

After weeks of icing my leg/knee area, I can run without no pain, so I'm looking fwd to run season best times in each open event.

***Coach Chris...Thanks for the vital information last week at practice***

***Donte Holmes-Great job this past week at NCAA Regionals....you made me proud***

***Kenny Washington-Your still slow***

I'm A High Jumper or I Jumped Really High

What's up everyone...This is a very very short blog.  Not even three days ago I competed in a track meet and jumped and cleared 5'10 in the high jump. I haven't touched the high jump since 1998.  I went out there with no practice and jumped 5'10.  Let me find out I can still jump.  At  the meet I saw a few "Hoyas".  James Graham and Ali Najar, both from Northwestern High School/Georgetown University.  They both ran the 800m, they looked good, I hope you guys stick to it. 

There is nothing like a meet where you can run at and just have fun and laugh and joke with your friends.  I had a wonderful time.  I did four events in hopes of doing 6 or 7.  I even tried to jump in the 110 hurdles, but backed off when I saw someone fall flat on the face...Literally flat on their face, I assume their arms weren't working.  I did the following events 100m, 200m, 400m and high jump. 

Just wanted to give a shot out to the following individuals that ran at the meet.

1.  Clifford Wong-I see you stay in the weight room.

2.  Antwon Pugh-So what, you gotta a great start and?

3.  Kenneth Washington-You trying to run 20 point right?

4.  Ali Najar-I see you still got it/so when you gonna retire from your day job and get back to the track?

5. James Graham-How after four years you look exactly the same.  Kenneth said you looked like that in high school.

Getting Back To The Spring Of Things

Man these past couple weeks have been off and on.  I've been focusing on speed and power to add to my endurance.  It feels wierd focusing on speed at practice...Actually I can get used to the short stuff.  I might just drop down to the 100m.....  I've been doing all types of stuff like....running up a 150 meter hill to running down a 150 meter hill which was the most frightening thing I've ever encountered.  I thought I was gonna fall and scrape me little bitty knee.  I've hit the weight room briefly to tighten up my arms and abs and legs.

Yesterday May 19, 2008...was an interesting day of workouts., it was a bit windy as heck .  We did a 350 at race pace.  Nigel started us out on a staggar so he claims...Let's just say I felt like I was running a 360.  All I know is that there were five people in front of me and Justin and Uzoh were behind me....When he said go...I ended up in the back, now I know what distance runners go through..I got elbowed in my chest, on the back stretch Uzoh cut me off so I had to jump over his legs and try not to fall which moved me from lane 2 to five.  I came through the 350 at 43.  That's not bad after getting elbowed and jumping over someones' legs.  Afterwards my chest was on fire....I could barely even breath.  Next we did a 250m.  I started off slow and ended up fast.  I let the guys get about a 40 meters hid start.  On the curve I felt slow, but as soon as I got to the straightway...I just kicked to another gear, I ended up catching the pack. 

I have a few meets lined up...Some in Canada, Puerto Rico, Virginia, New Jersey, and New York. I will eventually get the guts to open up at the 400m.  I just wanna  be ready when its' that time. Hey Angelo Taylor waited three years before he came back on the scene, and now he looks like a freak of nature.  Did you see his 200m at georgia tech last week?  If not go to flotrack.com  I personally think he's on something or his training is going great...You be the judge.  He walked down a 9.96 100m runner from at least 30 meters.  He wasn't even in the pack  by the 150 meter mark.

My knee area is still bothering me.  Clifford Wong said he thinks it may be my I.T. band.  I'm icing it on a daily basis twice and day and I have aspiration to sit in a tub of ice water.  I did this once in college and hated every moment of it. 

For some their season is coming to an end and mine is only beginning...I hope that's a good thing.

A Productive Week

This past week was a productive week after my disappointing 200m two weeks ago.  I called it a productive week, because I trained and worked on speed.  I usually work out at Meade High School with Coach Holder, and I did, but after practice I worked on Speed/Power/Grace.  I would train from 3:30 to 5:00, and then go home and get a breather and head to the Prince Georges Sports and Learning Complex and work on speed with my boy Kenneth who runs too.

Day One

We worked on hills...I've never ever ever ran a hill before..."A real hill".  This is supposed to work on resistance, and assist with power..... and it sure did feel burn.

3x50m-sprint up the hill

3X100m-Sprint up the hill

2x150m-Sprint up the hill

After each.....I was a bit winded, but by the time I reached the bottom of the hill.... I felt back to normal.  The good thing is I'm strong, well that's what Kenneth said...He said "Man Josh you sure are strong, once you get your speed back your gonna be a force to recking with". 

Day Two

Today was an all out speed day...It actually felt weird...To run for speed and not power or to cover distance.  Weconcentrated on quickness, as soon as one foot hit the ground the other was coming up.  We focused on running fast without tensing up. 

3x30 meter flies

3x60 meter flies

3x80 meter flies

Afterwards we headed inside the learning complex and worked on lunges up the stadium steps. And a good cool down.

I didn't compete last week or this week, I getting two weeks of training in for my next meet which is scheduled for May 23 in Puerto Rico.

Where is my speed?

Hey everyone, well I'm recaping this week's performance.  And I'm sure you can figure out what happened simply by checking the title of this week's blog.  Overall my training has been going great, and I'm stronger then I've ever been on the track, but I'm lacking one essential component.  I lacking speed.  It's crazy...I ran this past weekend at Univ of Delaware, I was going to open up in the 400m and do the 200m.  I didn't run the 400m because four of the runners didn't show up and there were only two other runners in that race.  So to sum that up....there were two heats and four total athletes in the 400m.

I decided to run the 200m instead, besides I did pay my entry fee. So I got my ipod and my headphones on my head and trying to get ready for this race, it's a bit windy, but the weather was cool.  As stated in previous emails...The back of both of my knees are bothering me.  I'm not sure what it is...The good thing is I don't feel it while running, but before and after the race it's almost unbearable.  So I'm in the seeded section of the 200m...It's three folks...Me, Adam Grossman of US Elite and some other guy.  I knew headed into the race that Adam was going to eat me up on the curve...This is a 6.60 60 meter runner, so I was gonna rely on my speed and strength on the backstretch.  Gone goes off, and I actually had a good start...I knew Adam was coming, just didn't know when...He caught me at the 90 meter mark...When I hit the straightway...I went, but I couldn't catch him.  Adam ran a smart and technical race, it looked great from watching him from second place.... "That was funny you gotta admit".

For the second straight meet I've ran a 200meter race and kept the same speed from beginning to end. I've been running the 200m for a long time, it's actually my premire event...But for some reason I'm not transitionin like I'd like to.  So I texted Nigel the following message after the race "I'm tired of getting beat I need speed"  He replied back saying what did you run I said 21.99, he said "you should be running way faster then that"  My last real 200m which was indoors two years ago I ran 21.23, and I'm running 21.99 now...Something's not right.  Now don't get me wrong, I like being strong, but I'm a front runner...I wanna get out there and you come catch me...and I'm know where near the front. 

Nigel stated he's gonna adjust my workouts.  The good news is I have til May 23 to get it together.  That's my next meet.  I'm about to work on my speed and hit the weight room again.

Recap of Penns

Penn Relays Is Coming

Hey everyone...Your probably thinking I've been missing action.  I had to focus........you know  I had to get my mind right.

I kinda wish I ran indoors sometimes, because I feel at a disadvantage when it comes to running at various meets.  I ran my second meet this past weekend at Morgan State.  It was a great day for a meet in my opinion.  I ran the 4x100 and the open 200m..  To start the day off I ran the second leg on the 4x100m.  It would of been a great race, but as I handed off to the third leg I stepped on his heal and he fell.  The winning time was 40.3 fat from Hampton University.  Looking at the video tape...It seemed like I was rolling and we had a slight lead heading into the third exchange.  That was the first time we all ran together and we're gonna practice Tuesday for Penns.

I also ran the open 200m, but my start was horrible.  "What is up with my starts?.  I mean gun goes off and I pop straight up and then stumble.  What is up with that?  And the lane I had wasn't the best either.  I ended up second overall, but the time was a time I ran in high school.  21.84.  I know I can't dwell to much on the time because I did run faster then I did three weeks ago, plus it's only my second meet.  I just feel a behind right now.  To recap the race...The pros of the race is that I didn't tighten up at the end, the cons were...horrible start and I felt as I didn't transistion to another gear when coming off the curve.  I talked to Nigel after the meet he said not to worry about it because it was obvious my head wasn't in the race. 

I gotta get it together.  Times will fall naturually. 

Penn Relays is this week and I'm headed up there Thursday night.  I can't wait to run, but I'm more excited to see Meade run the 4x400m.  Fingercrossed, where trying to make championship of american for high schools.  I'm also looking forward to see my alumni...DSU.....they ran 3:08 this past weekend, and they didn't even have there A squad.  Good gracious.  Well I hope to see everyone at Penns. 

Keep training hard and never doubt yourself.

Explanation Please?????

This Love Affair I Have With Running

Tuesday while recoping from another hard work out......A commerical came on the television set that made perfect sense to me.  It was a new balance commercial, and it talks about the relationship a runner has with running.  If you haven't seen it yet I won't spoil it for you, but if you have seen it..you should be able to relate.

There are days when I love this sport, and there are days when I hate this sport.  Track is like a relationship in my opinion.  Think about it....Don't you fight with doing certain workouts?  Don't you spend quality time with it?  Aren't there days that you've rather home and sleep in? 

Now to the workouts....Nigel busted my tail this week.  I'm sitting at this computer and my legs are sore....What's worse I have been running for months now.  Why am I sore?  My professional opinion is that he makes me run hard every single day to run a blazing time later this season.  My unprofessional opinion is that he cares less how my body feels before, during and after practice. 

Monday March 31, 2008 

I got to practice and did my usual warm up and asked Nigel today's workout...Today workouts consisted of 3 sets of run a 300m jogg and 100m and run 100m.  So basically we did 500s today.  He started our workout with slower times and we ended with faster times.  Thus far this week, I've been practicing like I did in high school meaning that the guys would run and I would start 8-10 meters after them.  So we start are first set.....The guys go and then I go....for some reason when I run from behind at practice I get flashbacks from my days at Penn Relays.  My first 100m was relaxed and I gradually picked it up around the 200m mark by the time I got on the backstretch I coasted by Murdock. Nigel called out the time, but I had a two second delay since I started later then everyone else.  My time was 42 and they ran 44.  I finished first....We couldn't break it down after the 300m we had to jog 100 meters and then try to run the last 100m in 14 seconds.  The 100 meter run part didn't hurt as it did in previous weeks, but it was uncomfartable.

The second set Nigel dropped the time...He wanted up to run 42 or better.  "Set Go" The guys got out...I started 10 meters after them and ran the same race I did for the first set...I crusied the first 100m kinding watching them and running off of them, when I got to the 200 meter mark my body literally told me you can kick now and that was when I made my move...Same result as the first....My time was 39 seconds, I jogged my 100 meters and then ran the last 100 meters. That 100 meter one was much harder then the first.

The last 300 meter run...Nigel asked us to put or spikes on.  He said he wanted them under 39 seconds.  "Set go",.....The guys got out...and I started 10 meters after them....This time these cats were rolling.  I cruised my first 100 meter and starting picking it up at the 150 meter mark instead of the 200 meter mark.  I try to catch them on the back stretch, but this time I couldn't...They were to far in front... they came thru there 300m at 36 seconds I came through my ine 37.  By this time my legs and buttocks were on fire.  Nigel was like whats wrong..."At that point I was so furious that I didn't even want to talk to him".  This was the first time I've ever been introduced to a cramping feeling in my butt.  I could barely even walk.

***I forgot to mention that my recovery time between each set was 5 minutes***

After the workout we did 10 stepovers over the hurdles.  Then we went to the weight room.  Today was upper body and my workout was the following:  Bench press 10x135pds, 6x175pds, 5x205pds and 3x225pds. 

Tuesday April 1, 2008

Today the kids had a track meet that I had to work the finish line, but we still held practice just at a later time.  Before the meet I went on a 2 mile run.  My first two mile run ever.  And honestly it felt pretty darn good.  I wasn't even breathing heavy, but when  I got back to the track the kids were like "Coach A...Why you sweating so hard?".  The guys and girls won the meet and then it was time for practice.  Our workout was to run the following hard 220m, 180m and then 4x100.  Our recovery time between each was 5 minutes.  These weren't timed, but they were hard.  Again I gave the kids about a 8-10 meter lead and it was a bit harder for me because I had to try and run someone down.  "To the average person watching me run with the boys...It would probably look like I'm getting smoked and trying to play catch up, but trust me...it's not that at all.  After today's workout I was exhausted.  Caprice said to me "Coach A..... are you really that tired?

I'm still trying to get used to running hard and recovery time between sets that is less then 6 minutes.

Wednesday April 2, 2008

Today's workout started off quality and ended up speed and technical.  We started our workout with a quality 350m.  Again with previous days I gave the kids about an 8-10 meter lead.  These kids were rolling on the 350m.  I was in the back...and when I say back...I was in the way way back for the first 250 meters.  Again a penn relay flashback came to me so I pressed a bit harder on the straight a way...I caught three runners before I got to the finish line.  The boys ran 43 for the 350 meter mark.  I came through 44.  So you do the math to see what I ran if I started after them.

After practice I headed over to the weight room and worked on my lower body.  Leg curls/Leg Press/Hip Flexors and abs.

****Thanks for taking the time out to read another blog****  Good luck to those competing this week.

It Takes Hard Work To Reach Perfection

What's up everyone...I hope you guys/girls had a great weekend.  For all the athletes.... I hope you ran,jumped, and threw well.   Well let's not hesitate any further let's jump into this week's blog.

Thursday March 27, 2008

Got to practice and did my normal stuff, you know the drills, stretches, etc.  I headed over to Nigel and ask him what's today workout.  He explains that he wants me to do 1x250 in 29 seconds and afterward 10x60meters.  The boys were working on 4x100 exchanges today so I thought to myself....I'll run my 250 with them.  So I'm standing next to Oso who is anchoring his relay....His third leg comes to hand off the baton and Oso and I take off together...I started to drive out and as I come out my drive phase I see one of the girls standing in the same lane that I'm running in...It was to late to call out track so I jumped into lane one and brushed against her...luckily we didn't have a head on collison....By this point Oso is about 10 meters in front of me...So I had to play catch up...He crossed the line and I hit the curve and pressed on the back stretch to the 250 mark, I then the click the switch on my watch and see 30.14.  I walked over to the girl to make sure she was okay...she said "Sorry Coach A." I told don't worry about it...Just make sure to never stand on the track.. I then walked over to Nigel and said...How did I look...He said you looked strong..."you might be able to do something this week" but what you run..I told him 30, and explained why I ran the time I did.  I know I woulda ran 29 if I didn't almost run into the girl.  

Afterwards I pulled Justin M. and Justin A. and Aaron W....for some block work.  We did  5 starts on the 200m curve and 5 starts on the straightaway. 

Friday March 28, 2008

Got to practice a bit early today. Today was an easy day...due to my competition on Saturday.  I had (6) one minute runs with a 30 second jog in between.  Afterwards 4x40 meters starts on the curve.  After practice headed down to Delaware and called a few buddies of mine and spent the remaining of the night at the casino.  And no I didn't gamble...

Saturday March 29, 2008

I woke up to a telephone call from my soon to be training partner Nicholas Brown...He asked me where I was...I explained to him still in bed.  He had to be at the track early because he had to work the meet.  I'm still in bed...and he texted me... bruh...it's cold outside.  I looked out my window and saw that it was sunny...So I thought to myself it's better then the weather prediction for icy rain and high winds.  I must admit it was a bit chilly outside, but what do you expect for a late March day in Delaware.  I got to the meet and immediately I felt at home...Just seeing the guys, and spectators I've seen over the past five years.  Kelli Thibou who I coached last year was the first person I ran into....It's funny to see how people develop/change in one year.  It's weird...he looks older then me now.

I walked up to Nick who was wearing his USA track and field jacket and probably 200.00 oakley sunglasses on his face and said bruh...you should be out here...He said "you see me in December"....As I was warming up....I notice how brisk it was outside...and windy... Everyone was asking me what are you running today...I was like the 200m....I had this urge to run the 100m....so I jumped into the 100m. Ironically...there was this guy in my heat that blasted me earlier this year in  the 60 meter dash, but that's when I wasn't training...Runner on your marks...Set.... Guns goes off...as I come out the blocks one of the runners screams...I guess they were trying to scare the rest of the field....I had a great start...after my third or fourth step out my drive phase I was in first....and I coasted all the way to the finish line and even broke it down...with at least 10 meters to go.  My old high school coach who coaches at Delaware State now was like..."Josh I see you still got"  I laughed and said...I guess so coach.  That race was a good warm up for me... FYI(Unattached athletes can't run in the final at this type of meet...so that's is another reason why I broke it down so early). I never got my time...people were like what you ran I told them 12.6.  I'm sure it was something slow...with the 2 mile head wind, cold weather and the slowing down in my race, but remember folks it not about running blazing times in the beginning...It's about monitoring your progress.  If I had to grade this race I would give it a B-....I had a great start (Thanks Andrew Murphy for the extra starting blocks practice and the drills)...Drive phase was good too.  Afterwards I asked Nick how I looked...he said you got out, but you looked like you was running a 400m after the first 30 meters..."It looked like you weren't using your arms".  It's always great to get feedback from others.  All feedback is good whether it's positive or negative.

So 45 minutes or so pass by and and I hear Uncle Josh from the stands...Tell me why my mom, sister, grandmother and my little nephew were sitting in the stands...It was funny because they were all dressed up like it was snowing outside....We chatted for awhile and then I went back to warming up.  I walk over to check in for my 200 meter race and I was immediatley upper cutted in the jaw.  Tell me why I got lane one....I haven't ran in lane one since probably 1997 and back then it was cool to run in lane one if you know what I mean. Just in case you don't know what I mean..... in high school I would run in lane one cuz I thought it was an advantage to see everyone in my race.  It's a shame that I was so uneducated about track and field then.  Bobby Young who is an consistent  45 second quarter miler, and who's just ran a few weeks earlier at the world indoor games and not to add a crusied 47 second 400m open race earlier in the day asked me if I was running the 200..I was like yea...you...he was like yea.  At this point..I'm like how in the world do you run from lane 1....So I had to figure out a strategy...These were the folks in my race....Larone Moore(DSU)...whos' ran 6.69 in the 60 meter earlier this year, Lee Barnes(DSU) who's ran 21.20 in the 200 indoors and Bobby Young who's run 45 seconds and runs for Liberia's national team and a few other guys I had no clue who they were.

I must admit..I wasn't nervous...because I felt like the odds were't in my favor...So I just had to run for my life.  I figured out of all the athletes in the field.... Larone had the fastest foot speed...I knew Bobby was strong as an ox...and I was somewhere in the middle with speed and strength.  My strategy was simple...Get out the first 30 meters hard...sit for 70 meters and run as hard as I could for the last 100m.  So I'm at the blocks...joking with a few guys at the line explaing to them how I'm gonna get blasted....in this race....I step into the blocks... Set....then gun goes of...I cruised pass the runner in lane two... I got to the the thirty meter mark and I'm shoulder to shoulder with Bobby Young....everything was going as planned, but Larone is a bit further then I expected.....At the 80 meter mark...I geared up to switch gears...and as soon as I hit that straightaway...I gave it everything I had....I gradually pulled closer and closer to Larone... but at the 150 meter...mark...I started to clench my teeth and I my arms started to tighten up...my neck tensed up...arms began to locked...and there was no knee lift going on either might I add.  Bobby Young pulled next to me...and I tried to maintain...I mean I really did, but these legs and arms weren't hearing it...My form totally broke down.... at the 180meter mark....my right leg stumbled to the point I thought I was gonna fall...I ended up fourth in my heat...Larone, Lee, Bobby, then little o'l me 

I've been running for almost 11 years and that was the hardest 200 meter race I've ever ran. I'm sad to say that only one of us ran 21 seconds .  Well you have to include the head wind/the cold and of course everyone's knowledge of who else was running in the race.  I thought I never would reach the finish line.  I asked Nick how it look besides the me getting smoked part....   He said you got out well, and you just had no knee lift on the straightaway.  He said...you were in the race the whole time...I told him it didn't feel like I was.. 

If I had to grade this race I would give it a C. I mean I got out well...and I was comfortable the first half of my race...but I I tightened up the second half.  Next step is to go back to the drawing board and evaluate the pros and cons of today's races.

Thanks for taking the time out to read another blog.  Feel free to leave a comment.

Your number one fan

Joshwyn Abrams

Spring Break Is Over...Back To Training Mode

Well, I must admit...I was a bit lazy last week with my training.  I had my spring break...lol and I literally broke.  But I'm back and geared up for another exciting week with Mr. Nigel and let me tell you he didn't take any mercy. 

I'm stuck to doing my blogs on my pc at work because typing my blogs on a Macintosh isn't as user friendly, besides I can't include my various smiley faces.

Monday March 24, 2008

Today I was limited to a 15 minute run around my neighborhood in Delaware.  I came back to the D to spend some time with my family and see some old friends.  It's always great to see the ones you were raised up with and hear the million and one questions from the parents.

Tuesday March 25, 2008

It was good see Nigel again, I've haven't seen him since last Thursday.  Today it was nice outside.  I say it was about 60 degrees.  A little windy, but okay.  I did my usual...you know the warm up and the drills and the stretches.  Fast forward to practice.  'What's today's workout?"..... "Nigel-you got a 320, a 220 and 3x150s".  " Me-Ok how do want me to run them...I know there not timed"...."Nigel-You wish...I wanna see if you practiced over break, you need to run your 320 in 42.  Remember months ago I had to run my 300 meter runs in 43 now...months later he dropped the time but increased the distance.  He's such a hater

Fast forward to "Set Go".  I'm running with a group of guys but by myself if you know what I mean.  I get to him and he calls of 38, 39, 40 and 41.  Good.... I met the time... and I wasn't pushing....I asked him what's the recovery he says 5 minutes.  So I'm walking and feeling good...No burning sensation in my hamstrings.  I get to the line...Set Go......I thought he was joking.....let's just say he wasn't.....I think we had a three minute break afterall  Good thing he didn't time the rest of the workout.  I ran the 3x150ms with my a baton in my right hand..I had to practice for penns right?

Wednesday March 26, 2008

Got to practice...The area behind my left knee near my calf was hurting a bit. So I warmed up and stretched longer then usual.  Firt thing Nigel said to me was...."I was wondering when you were going to practice today"...I told him my leg was bothering me.  "Me-What's today's workout"  "Nigel-You got a 200 meter 150 meter, 100 and then 2x50meters and afterwards 10x30 meters starts.  I asked them how did he want them...He said  we are working on form today and after each one walk back 200 meters and then back to the starting line of that particular one I was running.  So I ran them hard enough to be breathing heavily afterwards.

For my block work, I had Andrew Murphy monitoring me...I learned that I'm very choppy out the blocks for my first 5 to 6 steps and I'm not driving out.  S we sat and talked and he explained how to drive out the correct way and he also showed me some techniques that would help with my drive phase.  Trust me when I say.... It's never to late to learn something new...I guess you can teach an old dog new tricks after all.  After the drills we focused on more starts this time driving out.  I'm my own worst critic so I kept asking him "How did it look", "Did I  do it right".  I felt like I was hopping out of the starting block.  As you already know...I'm not much of a starter, so any assistance with that part of my race is always a good thing.

***Check this out..I monitor the weather channel and internet quite a bit....Tell me why this weekends meet is supposed to rain and to make matters worse....it's supposed to have winds up to 13mph.  I tell you....I can't win for loosing.

Thanks for reading...I look forward to your comments.

Gearing Up

Well whether we like it or not. Outdoors is here......  And of course the question that we need to ask ourselves is.......Are we ready??  Well of course you feel ready, but you won't know anything until that guns goes off and you pass that line in either 1st, 2nd, 3rd, 4th, 5th, 6th, 7th, or 8th. 

Well I'm gonna find out where I am this Saturday.  I'm running my first outdoor meet at my alma mater.  Am I nervous????  Well not yet..... Maybe when I'm on the starting line....for some reason I always second guess myself there...why I have no clue....  I guess it's because whenever I went into a race over confident I ended losing.....  This all started in college...I never once doubted myself in high school..... even when I ran at indoor Nationals in 1999, I felt unbeatable. 

Anyone that has ever ran with me knows this qoute "Alright guys don't beat me to bad...I'm aiming for fifth place"  I think I say this to try to ease the tension at the starting line.  I wanna get that drive back that I had in high school, when I knew I couldn't lose a race no matter who I ran against.  (I guess it's a reaction from a devistating defeat)

Saturday is more of a speed day for me. I'm doing the 100m, 200m and hopefully a 4x400 if my body can withstand the drastic speed from the earlier events..  I finally got my schedule for outdoors from Puerto Rico, so I know when I'm aiming to peak.

Nigel and I are still looking for a good place and a good date to open up at the 400m.

Well I'm hoping for good weather this weekend, although the weather wasn't the best this past weekend.  I saw some of the times and I was like whoa...Is everyone running into a headwind.

Good luck to everyone competing this weekend.

Thanks for your time.

One Stressful week

Well, I must admit, this week's stress was not anything track related, but to my computer crashing on Monday. Way to start my spring break. Good thing I bought a G5 Macintosh last spring, or I would of been out of commission for a few weeks.

My apologies for being a few days late on this blog too.

Wednesday March 19, 2008 Man I hate rainy days...It was raining cats and dogs today.

Today's workout was limited...to drills and starts in the gym. I was speaking to Justin about his block settign and I questioned him why he had his feet so close together...he really had no answer that explained why his block setting were so close. Anyway, I decided to try his block setting out and ironically it worked for me..well it seemed it did....I actually had a few starts. So we will try that out at my first outdoor meet in an 100m or 200m.

Thursday-March 20, 2008 Today wasn't anything serious for me today...I woke up at 11:00 and went on a 30 minute run in the Maryland's windy weather. Came home stretched and did abs and core and moped over my computer dying on me.

***I'm gearing up to open with my first official outdoor meet, Nigel doesn't want me to open up in the 400m so I will do a 200m and maybe a 4x400m if I can get a relay together. I'm hoping to run at the Delaware State Invite on the 29th, but I'm still waiting on the meet director to open it for unattached athletes. Until then everyone have a wonderful week and sorry for the short summary.

Better Late Then Never

It Hurts To Be Fast

Hey everyone, welcome to another blog.  I hope your week is going by smoothly.

I remember saying last week...."I'm getting in shape"...maybe I spoke to soon.  Trackshark folks, my coach killed me on Monday and then again on Tuesday.  Nigel called an old old friend of mine, well he's really not a friend, he's more like an enemy.  I'm sure any one that has ran track and field on a serious level knows who he is.  His name is 'The Wall".  We reunited on both days.  I'm literally typing this blog with ice packs on my legs.

Monday March 10, 2008

So I get to practice feeling good.  I'm still a little tender from thursday's workout, but overall I'm feeling good.  Nigel agreed to start practice at 3:30pm so I can get time to warm up and do my drills.  Nigel texted me Sunday at 11:00...about Monday's workout.  He texted "1x500m, 2x220m and 4x40m".  As soon as that text came through I thought "I hate mondays".  Now usually the thought of a 500m would drop my heart, but it didn't because he gave me a time I knew I could hit.  The 220m's were the ones that had me worrying.  He wanted me to run my 220meter runs in 26 seconds or better.  Yea...I know what your thinking...."That's easy"...You better rethink that..

Fast fwd to practice....I'm all warmed up and ready to do my 500m.  I ran with two other folks...I had to run the 500m and they had to run the 600m.  "I thought sucks to be them".  Nigel says "set go"...I drive out (in my flats no spikes) and I'm feeling pretty good...first 100-300m was good I felt comfortable, Nigel stated to bring them through the 500m, so in my head I'm thinking pick it up...so I did...I picked it up at the 350m, I come through the 400m pretty good and when I hit that 402meter....BAMMMMMM!!!!....I ran into my good ole enemy...The Wall...I mean I went from being smooth to being stiff just like the Tinman on the wizard of oz.  Let me explain to you how the wall feels just in case you haven't met up with him yet...Picture yourself running, but it feels like your not going anywhere...My arms and legs felt as if they weren't even attached to my body....I struggled to get to the 500m mark.  The good news is that I met the time that Nigel wanted.  Man I laid out on the track for about a good 5-10 minutes weezing.  I thought I was having an asthma attack and I don't even has asthma.

So I finally get up to get some water...legs were shaking and shivering and most importantly they were weak.  Nigel calls me over..."Let's go"...I thinking to myself...."If I had a shovel...the things I would do with it right now"  He says "on the line".  So I walk to the line mumbling under my breath...He says "220".  I'm looking at him....Set go...I get out the first 20 meters "good", 30 meters "alright" 40m....here he comes again.....BAMMMMM! ..I just ran into the wall again.  I'm running and the straightway felt like an never ending railroad.  I finally reach the finish line and I immediatley drop in lane 8...a voice says "Coach A....are you okay?  I stutter..yea Im good whats up...he says "I thought you were dying or something".  This time I couldn't lay there...so I struggled to get up and I walked slowly back to the 100m.

Nigel says okay now you got 4x40m....I did them and believe it  or not the 40 meter runs felt good...my turn over felt good.  I think Nigel forgot about the last 220m that he texted me about Sunday...So after I did my 40s...I jogged back over to the 220m starting line and I finished my workout.  Then did an one mile cool down...And that was Monday's workout.

Tuesday March 11, 2008

I'm thinking to myself, today has to be an easy day, because I ran hard yesterday....So I do my warm up and drills...and I asked Nigel...whats todays workout.  And he says (3x120m...all under 20...Three seperate sets...1st set...I had to run a 120m under 20 and my recovery time after each was 45 seconds, second set was the same but my recovery time was 35 seconds and my last set was the same with a recovery of 15 seconds.) I'm thinking to myself this is gonna be easy..why cuz I'm a sprinter and I can cruise at 17 second 150 meter run......He says 'set go"  I come through 19seconds, next one 19seconds and the last one 22 seonds.  Now let me recap about these times...I felt good on the first two 120 meter run..and the last one was cool too, but I tightened up at the 60 meter mark

Second set came...and I had to motivate myself..."He says set go"  1st-19 seconds 2nd-19 seconds 3rd-19seconds.  I actually felt good about that one...and I ran it differently then the first set.  I got out slower, but ended up harder..so I kinda saved energy. 

Last set ...he says this is gonna be hard....I said aight, I truthfully forgot about my recovery time was only 15 seconds.  1st-19 seconds 2nd-23seconds 3rd-No clue...That last set hurt bad...I mean real bad...I'm not complaining...I'm just keeping it real.

After practice I asked him, is it possible to meet those times each times...he said yea...we working on strenght not speed...I was like ok...He said at the end of the year your run 18 easy...So we will see. 

Wednesday March 12, 2008

I thought today was gonna be another hard day, but it actually wasn't.... today was strictly speed/power/grace day... 2x80m, 2x60m 2x40m and 2x20m.  I did starts with Justin..."the kids that runs 6.21 fat in the 55m".  I've never ever had a start, so it was nice to run with someone that flies out the blocks soquickly.  Justin was blowing me away for the  80meter and the 60meter runs, but I was still adjusting my blocks, and when I got my blocks together...blowing me away went from me next to you to me passing you....

After the workout we did some hip flexor/hurdle drills, because Nigel noticed that my legs weren't strong during my 500 meter run and my 120 meter runs....I assume this is one reason why I met up with the wall.

***Hope you enjoyed the blog****Please excuse any spelling errors...It's 12:18 in the am.

Don't Hate In 08

Welcome back ladies and gentleman.  I hope you had a wonderful week.  Athletes I hope you had a wonderful week. 

Well you may already know, but the beginning of this week's workout was very challenging.  Words can't describe how sore I was Mon-Wed.  Again the weather was great, now it wasn't perfect, but anything's better than 32 degrees and windy weather.  Wednesday night I kinda wondered what Nigel had up his sleeve for Thursday thru Saturday.  Believe it or not...the remainder of the week's workout was pretty laid back.

Thursday March 6, 2008

Today's workout consisted of 1 minute runs on the football field.  We "the horses and I" ran for one minute, then walked/skipped/jog for 30 seconds.  We did this continous for 10 minutes.  Today's workout actually wasn't to bad, probably because I'm past the novice stage of getting in shape.

Afterwards I worked on my lower body in the gym.  Now I'm not a fan of these, but I did them...Squats. 

Squats 3 sets of 20 at 135pds.

Leg curls Quads 3x10 of 45pds

Leg curls Hamstrings 3x10 of 40pds

Abs circuit and core.

Friday March 7, 2008

Friday was an off day....Well it was raining outside so I was stuck inside of the gym running on the treadmil for 15 minutes.  Speed of 4.5 and an Incline of 2.

Saturday March 8, 2008-Sunday March 9, 2008

Saturday and Sunday are were this week's off days. 

Saturday didn't do anything, but rested and stretch my legs out from time to time while watching tv and playing madden.

Sunday-Didnt do much, went out and watch a movie "Vantage Point".  Then watch track and field from 6-8pm.

***Well your probably wondering why I named this blog "Don't Hate In 08"***...Well let me explain.  It's official I'm an addicted trackshark blogger, I'm almost on the level that I am with my myspace account. I check for new blogs everytime I log on to a computer....I 'm addicted. I think I need thearpy.

Real talk...I attempt to leave a message for every trackshark blogger, which include throwers/distance runners/sprinters......coaches/college athletes and of course the professionals.  Now there are moments when I only read and then keep it moving, but I try to add my two cents to my fellow bloggers.

Well as I've been reading various blogs and comments, I've noticed a few haters on trackshark...Well let me say non-believers because hate is such a strong word.  For some strange reason there are people that find pleasure with leaving comments on blogs that are not encouraging in any way.  Ok,Ok....I admit the majority of the comments are cool, but every now and again you'll come across a comment that is just not needed.  Now this is only my opinion, but my mother taught me something a long time ago...And it was "If you have nothing positive to say, just don't say anything at all."

So early this morning I logged onto my trackshark account and I noticed a new comment on my blog.  Someone who wanted to remain "Anynomous" left a "cute" comment about how I lied on my most recent blog, and he/she even went as far to say something negative about my coach.  In my younger days I probably would of said something rude in response to that person's blog comment, but I'm an adult now, and I didn't see a point. So I simply responded:

"Now, honestly why would I take the time out to write something that is blatant lie? I'm not on here to impress anyone with my blogs, I'm on here to share my track experiences.

This was the distance my coach marked off and those were the times he gave to me when I asked him after I ran. In addition, I'm sure you've never met my coach, so don't speak negatively of him. And the comment about me not being able to run 10.5 was "cute".

I'm going to end this reply comment with a thank you for reading this particular blog and I hope you come back and read many more. Have a wonderful day"

***For everyone that has a non-believer...even if their not track related...Remember to aim for the stars...You can do anything you put your mind to... Only one person can stop you from reaching your goals, and that person is you***

Until my next blog....Stay Strong and God Bless.

Toughest Week Ever

Hello trackshark readers

So...I'm still kinda on my high from last weekends track meet, and I'm excited and looking forward to this week because the weather is projected to be warm all week. 

So my week starts off, and this week isn't the easiest one either.  I mean every practice thus far has been hard, hard, hard and did I say hard.  And you know Nigel is gearing up for high school nationals and he isn't taken any mercy on anyone including litte ole me. 

I can truely say that I've never felt so sore in my life.  I feel like I've just try out for a basketball team.  Can you imagine walking and every single step you take....(hamstrings, quads, hip flexors, and abs are sore?)  My high school coach (Charlie Bell) told me years ago, that in order to be the best....we've gotta break your body down and  then build it back up.  And that's how I feel right now.  My body is breaking, breaking, and breaking down. 

Monday March 3, 2008

So I arrive at practice, and everyone and their mama is wearing t-shirts, shorts, tights etc...Not I said the blind cat.  Yea it was 60+ degrees, but I don't like showing my boney legs.  So I did my drills and all that good stuff and ask Nigel what's the workout.  He says 2x300m. First one in 42 and the second one in 39 with spikes and after each one a 100m follows, that needs to be in 12 seconds.  Anyone that knows me...knows that I refuse to practice in spikes.  I never did it in high school, so I'm not doing it now.  I'm keeping to my roots....  Here's another day that Nigel has me running by myself......now....300m at 42 is very slow for a sprinter....So the first one I knew I would get the time easily.  Set Go......I drive out my first 60m and coast the rest of the way....I get around to him and he says 38....39....40...41....and I ease up at 42, then I turned around and walked back to the starting line....50 seconds later......Set Go.......12.88 for my 100m.  The good knews is the previous week I was introduced to the guerilla which happened jump on my back right after my first 300m, but this week....he must of been on vacation because of this warm weather.  After the 100m I felt ok, but I started breaking down...about 15 meters before the finish....So I def. gotta work on that. 

So I walk my lap....And he says spikes...and I think to myself nope....I need this in 39...And I quote (I need someone one with me for this one...just for the first 100m.)  Real talk I pulled this random kid in some jeans and a collered shirt to run it with me, and he did .  So I told him to run the first 100m and then I pulled Avery to run the first 150m.  Nigel says set go.....I power out the first 60m....and three quick steps on the straightway....and pull away from the two runners....I felt great coming into the last 100......Nigel says 34.....35.....36..... and I cruise thru 37.  So I walked back to the line...and then it hit me....Yep you know who....the guerilla twin brother....I knew I couldn't hit the time, but I was determined to finish....Set go...All I can say is my form was flawless and my time....wasn't even worth given...I had to  ran at least 20 seconds.....Sike!!!!!  It wasn't that slow may 19 

Afterwards I walked back to starting line and had to do 8x20m starts under 2 seconds in the blocks.  I set my blocks and my first one is 2.26...Horrible... second one was 2.11....horrible third one was 2.07....horrible  fourth one was 2.00....not so horrible... Fifth, six and seventh.....2.01, 2.10 and 2.06....I couldn't make the time...maybe it was impossible or maybe I should of wore my spikes.  I like the fact that Nigel wanted me to do blocks right after my 300s...I think that ....made me stronger.  Afterwards I could barely even move, that's how sore I was.

Later one weight room upper body.

Bench Press 3 sets 12 at 175pds

Core

Abs

Tuesday March 4, 2008

Todays workout....one word......whoa.  I had to do 2x450m.  Anyone that knows me...knows I qiver to anything over a 250 at practice. Nigel wanted me to come thru the first 400m at 56. Now here is a note about Mr. Joshwyn Abrams, my personal best time in the 400m at practice is 56 seconds..  I'm lazy remember.  So today...Nigel looked out...he didn't make me run by myself...He let me run with 5 other guys...aww....your so nice...but....he made me run in lane 6.  So that means I ran by myself. 

Set go......I get out the first 60m as I do all my races...three quick steps at the 100m mark and I cruise to the 200m, and when I hit that 200m mark...A gust of wind the size of a king kong knocked my socks off....And of course I was the first to hit it because I was all by my lonesome out in no man's land  (Lane 6) ....I look to my left and here the horses come....I wonder did they feel that wind or was it only meant for me.  I finally get to the 400m mark in 52...53....54....55...56...you got it 56 is what he called as soon as I crossed the line....For the last 50m of the 450 was all form and all jog.

Next was the second 450m, and he said spike up and I said "not at all".  And everyone else place there spikes on.  He said chase the person in front of you, and I said back to him...Guess I'm chasing JESUS.  I said what time...he said 54...I said 54...Goodness....Set go....I didn't even get out this one....Justin Murdock who has ran 6.21 in the 55m ate me up the first 70m.  At the 100m mark I made attempted to make my move, but dem horses were just to far in front...Let just say I cut it off at the 200m....I mean I literally stop running and walked across the field.  They came thru the line at 51....Afterwards real talk I felt "some type of way"...not by the horses ran a blazing 400m, but because I didn't technically finish the workout.  I felt like a loser . 

Our next objective was 6x60m striders.  I did my 60m striders and afterwards I walked back to the starting line and ran my 450m.  It wasn't in 54, but I had to finish my workout.  FYI...  thinking back to the second 450...I think I psyched myself out.  I've coulda ran the time.  For all you inspiring athletes...Never doubt yourself...you can do anything you put your mind to.

Wed. March 5th 2008.

Today was a speed day.  I'm still sore from Monday, but the weather is still wonderful.  Although  it was a little breezy.  Today workout was 200m at 70 percent 180m at 70 percent, 160m at 75 percent, 140m at 80 percent and 120m at 85 percent....After the 120m Nigel told us to spike up and I kinda wished I did...because for the 200m, 180m, 160m and 140m I lead easily...But dem horses busted me up in the rest of the workout.  I mean I couldn't catch anyone for the 100m, 80m, 60m, 40m, and 20m.  These were at 100 percent, yep all out.  And when I say I was (Slow) I was sloooooooooooow....I couldn't catch anyone off the jump...Nigel was even nice enough to give me lane 2...The horses were like "its because you weren't wearing spikes"...and I thought whatever trevor.  I was just slow....Oh yea our recovery was a walk across the field back to the starting line.

***As stated in my title...Thus far this week.....my week has been tough...Legs have felt like jello everyday.  This hard work better pay off.****

Thanks again for taking the timeout to read a blog.  Hope I made you smile a few times today.

Blog will be posted Sunday to recap the rest of the week.

Remember you are "strong, fast and confident".

Progress

Welcome to another blog.  Before I get into the blog, I've decided to write some rules to this sport we enjoy called track and field.  These are my "personal rules".  I may just think about writing a book. 

***Rules***

      1.  Set a goal....for what time you want to run, distance you want to throw/jump, and for what height you want to clear for the year. Don't expect to break a world record the first time you go out there on the track.  Remember you gotta crawl before you walk.   Here's an example.  Let say your a sprinter and you want to run the 100m in 10.20 seconds, and ironically your personal best is 10.75.  Start with a realistic aim, for example at your first meet just aim for 11.00 seconds and then aim for 10.95 for your next meet and as the season goes on aim for faster times.  I've noticed in high school and college track and field....Athletes times/distances remain the same all year...Let's set realistic goals for ourselves I'm included. 

     2.  Patience...This rule is for all the runners out there....Ladies and Gents....you can't rush speed....Stop trying to run a blazing time...Let it come to you. It will...... just be patient.  If you rush speed your at risk for injury and/or a slow time.

     3.  Trust In Your Coach ....This one is very simple...Trust in your coach....The coach is the person that will get you where you wanna be.  If you don't trust in your coach's workout....your wasting your time.  Make sure you talk to your coach about your goals for the season and coaches...make sure you have an open door policy for our athletes.

Now that's out of the way...A few shot outs.  I promised a couple of  folks a "national" shot out.  I still can't believe that people take time out there busy schedules to read my blogs.

Shot out time:

1.  Adam Grossman-Smoothest sprinter I've seen...I've been a fan since the college days.  I remember watching you blasting those folks at IC4a's at Boston University. Aim for the stars...you can reach them....

2.  Godson Akinnawo-It's always good seeing you.  Remember what I told you about the colleges, about the recruitment form.  Remember...get some 100meter races in...I think you should do one at each meet..... This will help with your approach for the high jump and long jump.

3.  Clifford Wong-It's always good seeing you too.  For all you athletes that need an agent..Clifford is your man.  Cliff...I'm ready to see you drop a fast time outdoors...You looked smooth out there especially that last 75 meters in the 200m.  I can tell your staying in the weight room...Keep training...see ya outdoors....Get together a team for Penns too.

***If I missed anyone...Please don't charge it to my heart...Charge it to my mind.***

Week Recap

For anyone that doesn't know...I'm writing two blogs a week.  One on Sunday and the other midway through the week.

Thursday Feb 28 2008

Again this weather is off the chain.. It was 22 degrees today.....I dread going out there sometimes, but I have times I need to hit this season.  I walked out to the track and saw cones all around the track.  I was like....what is Nigel doing...setting up a boot camp???? So I jogged over to him... So what we got today......He said "This is what your doing"..  Your sprinting 50m and then jogging 50m for two laps.  Good thing he set the cones up becaue I may of been confused.  So Dahmar and I started.....I noticed that I really didn't get any recovery time "The 50m jogg was supposed to be my recovery, but the problem was I was running so fast, by the time I broke it down...I had about 10 meters of jogging".  Afterwards I admit...I was a little winded, but I felt strong. 

Next..... I had sprint a 150m (Entire curve and half of straightway) Walk back and then sprint 100m(Entire Curve) and then Sprint 50m (On the curve)....He didn't give anytimes today...so I didn't feel obligated to meet the guerilla today. 

Walked to the weight room and worked on CORE.

Feb 29, 2008

Today was a light day......I had a meet the next day....

*Warm Up

*Stretch/Drills

*6x80m striders...working on form.

*Home

March 1st, 2008

A few weeks ago, I went on directathletics.com looking for a meet to run at to help prepare me for outdoors.  For all my bloggers, my indoor season...was slim to none.  So I had to find something.  And I found one at the sports complex in Md...This place is starting to become my turf.  It was a "last chance" meet for the college folks but it was open to unattached and club athletes.  So I texted message my folks...and let them know...there was meet there.  Only person willing to run was Twon....  So I asked Nigel weeks before the meet....."What event should I run"..... He said I don't want you to open up at the 400m... til your second outdoor meet.....So you already know what I was thinking.....Yep.....You got it...Speed.  So I signed up for the  60m and 200m. 

So prior to Sat...I'd only ran at one "real" indoor track meet. And my times were wamp wamp....7.13 prelims and 7.02 in the finals stumpling....So So terrible, but I also wasn't practicing either..... My motto for 08 is "You don't have to win every race, as long if you run a complete race".   I must admit...I was a little skeptical...I haven't touched a starting block since the last meet.

Today's aim was to react well to the gun and finished the race.  My goal was to run faster then I did the last time I ran (Remember Rule #1).  So fast  forward to my prelims...Runners on your marks...I must admit I was a little nervous....Remember 60m is not my event...Set Pow.........Reaction....Good....Drive Phase....Cool.....Form.....Aight....Finish line....No lean....Time 6.98....Nigel would say slow... but Imma say yippy...Why...because I ran faster then the last time I ran....and most importantly...The fastest time I ever ran in college in the 60m was 6.94...so that means I'm not washed up.

Fast forward to the finals.  I was feeling pretty good, although we were supposed to have a 30 minute wait....it felt more like a 10 minute wait.  So I'm in the blocks...and the only thing that in my mind is react well to the gun.  Set....Im thinking don't false start....The guns goes off...and the start was okay...it wasn't what I wanted, but I'll take anything over stumpling out the blocks....Reaction-Okay.....Drive....Excellent...Form....Good.....Finish line...No Lean... 1st place.....Time 6.92....I'm very pleased.....why because I ran faster then my the prelims and faster then what I did in college.  So that means I'm not washed up .

I ran the 200m too, well I can't say I ran it....ran it...I'll say I participated in it that even...that a better way of putting it.  Let just say everyone else started in blocks....I started standing up...I was using the 200m for practice....I told Coach Andrew Murphy that right before the race...He said just focus on form.......gone goes off....form feels good...although I almost tripped up on the last curve...The sports complex curves are so so tight...I felt great at the end of the race...I assume the weight room is paying off.  I came thru the line 22.52.  That was good enough for an overall 1st place performance.  Nigel text me later that night and told me he wanted me to run 22.2.  If he would of told me that before the race I woulda ran it....just for him.

Over Recap

I'm very pleased with my performance at the meet and this weeks practice, and I'm gearing up for outdoors.  I'm excited and looking forward to running with the stars....Great news.....  I was checking the weather channel and it's supposed to be 68 degrees this week.  I can't wait....

Thanks again for reading the blog...

What's Up With This Weather

Is it me...or is the weather crazy lately?  Maybe it' Maryland but it seems one day it's 70 degrees the next day it 32 degrees with a crazy wind chill factor. Well anyway I decided to drop a note mid way through this week.  Last weeks blog was a mini movie ..... Sorry for that, sometimes I can ramble.  Like I said the weather is crazy, I don't know what's up with that. 

Monday-Weather was 70 degrees outside, but I didn't get to practice outdoors today because "Meade High School" had their 3a state championships, so I had to support my boys.  Fast forward to the end of the meet.  We won....Boys State Team Titles.  Females didn't win, but they did well.  Got home around 7:00pm and did a treadmill workout.  Tredmill workout wasn't anything major  20 minute run on the mill incline of 2 and speed of 5.6.

Tuesday-Today it rained outside so I was skeptical about practicing, now back in my college years I would stay indoors and not even practice, "I told ya I was lazy back then", but I'm a different runner now so I got my gear together and put on a hat and went out in the rain. Today workout wasn't anything major.  I had 6x150m.  Times weren't anything super fast.  It was more of a progression.  The first 150m I came thru 17.9, The Second 17.68, Third one was 17.21.  For the next two I just focused on form and counted to myself 41... 42.....43......"you know the things you do...imagining that your running a race...I pictured myself running against Warnier in the 400m...I'm such a lame sometimes  .  For the last 150m.... I was like...I'm feeling good let me break 17....So thats what I did.  I put the pedal to the medal and ran 16.21.  Afterwards hit the gym....Work on the lower body.  Leg Press, Leg Curls, and of course abs.  After that a 15minute cool down on the treadmill at 5.6.

Wednesday-Today....Weather was 42 degrees and the wind had to be about 5 mph....no lie..  Nigel called me yesterday and told me the workout.  Todays workout was 1x250m and 2x150m.  He stated that he wanted the 150s to be form only.  So I did all my drills and stretches and set my cone up for the 250m.  I set my clock for 32.  I didn't know what time he wanted me to run, but I'm sure he didn't want me to run a crazy fast time, based on the conditions and the head wind.....So....Set go....I start my timer and I cruise around the first curve, and my timer starts to count down....5....4...3..2...Stop....I passed the cone.. I take a peak at my watch 31.42, was my time.  And afterwards the guerilla didn't jump on my back...I felt good, and most importantly I've could ran faster. I felt smooth, although in the back of my head I prayed not to pull anything.  Afterwards being a little winded...I did walk right back to the 150m line and finished my workout with my 2x150m.

Thanks for reading.