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Don't worry man the first time I entered a race was about 18 months ago and I ran 11.84. Within a month I got that down to 11.55 and after 6 months it was 11.37w before I tore my hamstring.
Same with the 200 I went from 23.95 to 23.18 within a month and after 6 months I got to 23.15 but that was my first 200m for the season so I was out of shape and everybody else that I ran against that week ended up runing 0.4-0.5 seconds quicker in the next race a couple of weeks later so I'm pretty fkn sure that I would've gone sub 23 if my fkn hamstring didn't tear.

Anyway the point is it's pretty quick to improve from your first race and if you've done sub 13 in training than it's only a matter of time before you hit sub 13 at a meet. Same for the 200.

right, the first time you entered a race you ran 1.5 seconds faster than i did. that is an eon.

Oh come on. It's not that bad really. So what if I ran faster than that at 12 years old? 

But seriously, low 13s is pretty much spot on based on your background and recent training. It takes a long time to build up the fitness to run fast for the full distance, as I found out when returning to the sport.

yeah i know it's spot on given my training, such as it is. it just sucks.

WEIGHT: ???
SORENESS: traps
ACHES/INJURIES: left shoulder, crick in my neck
MENTAL STATE: okay

- warm up

- depth jump 20" x 4

- SVJ/DSVJ x 12-14
quads were locking up a bit on these. weird.

- depth jump 20" x 4
all this felt slow and unexplosive/uncoordinated

- superset x 3
-- dip x 12
-- lat pull down 110 x 12
left shoulder tweaked during setup for second set.

- superset x 3
-- assisted natural GHR x 8,10,10
-- leg press 315 x 8,10,10
-- paused calf raise 315 x 8,10,10

- stretch

blah.

Maybe you should do a deload week of some kind in the very near future... don't let these injuries accumulate.

i'm going to new york and vermont for a few days at the end of next week and won't do any training then. you're right that i need to be careful with my knee.

the toes are a lost cause, though.

btw, raptor, the 300 is very tiring, i run it hard enough that i'm crossing the finish line with little to nothing left in the tank w/r/t continuing to sprint, while still finishing all the way through rather than slowing way down before the line. that said i'm still pretty bad at pacing.

WEIGHT: ???
SORENESS: none
ACHES/INJURIES: left shoulder but not too bad
MENTAL STATE: okay, been a weird week at work so far and that's going to continue through friday.

- warm up

- bench 185 x 10+3+2

- BOR 145 x 10+3+3+3

- DB curl 30s x 10+3+3+2

- tricep press down 120 x 10+3+3+3

- smith machine shrug 275 x 10+3+3+3

myo reps are so efficient. i'm still finding the right ranges to push myself appropriately on these.

god that was a long time ago. no idea what my numbers are now on those lifts, except bench. i weigh about 173-176 now and have for a few years. my squat got as high as 360, dropped DL altogether and haven't honestly tested it in a very long time, OHP don't remember although maybe like 125x5? i can't do it at all now because of my shoulder. the most i've ever benched is maybe 245 but i've never really made much of a consistent effort to improve it. i think i could bench more now.

point is, lifting numbers have tanked for me in terms of importance over the years, and certainly after i finally got the 2x bw squat. they're just not crucial. maybe i'll take up powerlifting one day, but not anytime soon.

in terms of injuries? i've had niggling things that came and went, for the most part.

developed arthritis in my big toes but i mostly work around it just fine and it usually isn't actively painful. does fuck with my toe-off when running and jumping, though. and i can't really do lunges or burpees. this will be with me forever and is depicted in my avatar.

messed up my hip squatting after switching to olympic lifting shoes like four years ago and not allowing myself to build back up with the new movement pattern. this went away after a few weeks.

messed up my left elbow a couple years ago, i think from doing dips really stupidly in an attempt to do as many as possible -- got some dry needling and the pain went away immediately.

right wrist has always hurt on OHP above a certain weight. i could do 115 pounds forever but as soon as i tried 135 my wrist was like, bro, don't do that.

my lower back suddenly started getting really stiff and then painful during squatting earlier this year and i've been forced to stop squatting and other movements that heavily load those spinal joints in flexion, like max effort DL bounds. PT says it's because i'm getting older and my butt wink is too pronounced and my hips move side to side when i'm squatting in a fatigued state. i only buy the last explanation, but for the time being it's actually good because i have to focus on other shit.

left shoulder is jacked up now, i think because of hanging on the rim after grabbing it too many times. i'm not letting it heal all the way because reaching as high as i can on a jump is THE ENTIRE POINT OF TRAINING for me. the pain is in overhead movement and it's worse the more externally rotated my shoulder is. i can sort of do neutral-grip DB OHP but it tweaks a little, so not worth it. regular OHP is out of the question. bench, pushups and dips are fine unless i've done something that day to make it flare up.

most of those haven't led to major off-time from training (like, on the order of months). i have off-time on an unpredictable basis due to work travel, which can be anywhere from 1 to 2.5 weeks at a time and during which i don't have access to a track, court, field, whatever. a lot of the time i can't even go outside, like in afghanistan. i do maintain some training during trips but it's not very high quality for the most part.

maple jordan!

Awesome that you went to a meet!
What was your reaction time and what are your best ( all time and recent ) hand-timed 100m?

reaction time...no idea. best HT was 12.5 or something but i either cheated on the click or there was a really strong tailwind or something.