The application of such precise science is refreshng 
3/16/05
Week-14 Wedsnday
Workout: 800m jog, stretches, agilities, 6x1:00 abs, 40 min progression run (see splits), stretching, Hot shower (cool finish), stretches, soup can roller.
8:30
7:58
7:30
7:00
3:08 (800)
5:24 last mile
Man I love that soup can. My calve was only a little bit sore during the 40 min recovery run today. I was told to got for a “40 minute run” and I thought that would be boring. So I did a progression run. Yehaaw it was a blast. I did my last mile on the track, which is okay.
Workout Meterage
9800
Weekly Meterage
29300
3/17/05
Week-14 Thursday
Workout: 800m jog, stretches, drills, 10 min jog, 6x00:30 arms (10 reps), 1x15 hills nonstop, 8x100m striders/accels, 10 min jog, stretches, cool shower, “light” soup can
Well today was a good day. I did the hills “bounding” the incline was pretty steep, though (our XC hill, no big deal). I then got on the track and did 8 striders, which I didn’t accel/decel as much as I should have, more tried to run steadily above 800m pace. My left hammy got a very small bit sore and tight, though. And I’m gonna stretch it and maybe ice it a bit, tonight. “cool” showers always feel colder than they are Grrr…
Edit: I guess I forgot to mention it, but my left knee is particularly sore today; it’s particularly sore during full extansion. When I lock my knee it feels like it’s being pushed too far back, and is a bit bruised on the front and back sides. Definately going to ice it. Danm I need to not sit down for so long. (Stupid comfy chairs)
Workout Meterage
7500
Weekly meterage
36800
Palmtag it looks like your hamstring problem is in direct correlation to your knee problem.
My thought is that you may have hyperextended it when bounding on the steep hills; also coming back down you may be locking your knee ( breaking) therefore adding all type of trauma to the joints.
Keep icing and keep the swelling in check.
MIKE NIKE
It’s probably something like that, Mike. But I am a much more muffed up creature than I wish I were.
3/18/05
Week-14 Friday
Workout: 10 min jog, stretches, 6x1:00 abs (slacked off a lot) 6x1:00 core (Slacked off even more), 10 min jog, 2xWeight circuit, stretches, meditation, cookies & milk (best supplement ever)
Today was well… probably too “Strength” based for a pre-meet workout, but I’m not worried. Tommorrow I’ve got to run an 800 and a 4x400. We’re running a fast 4x4 (51.45 avg) and I hope to do well.
Workout Meterage
5000
Weekly Meterage
41800
3/19/05
Week-14 Saturday: Mitty Invitational
Workout/Race Sched: 10 min jog, stretches, 45 min break, 8 min jog, drills, 3x70m strides, 800m race, 7 minute jog, stretches, 2 hour break 9 min jog, drills, 400m anchor leg of 4x400, 5 min jog, stretches, go home (1 1/2 hours), cool/cold shower, soup can roller.
2:01
53.0h
God today was well… at “best” a learning experience at worst, it was probably one of my most disapointing meets yet. I’ve slacked off from posting this because of my mondo training schedual I’ve posted up on the “Planning” board. But by and large I was pretty frustrated with my performances. I got out slow in the 800, 61 secs middle of the pack… I tried to power home with 300 to go and was gaining on the leader, when about 200m out my right butt-cheek cramped. It felt like a 400lb midget with big ol’ meaty carpenter hands was holding onto my bum for dear life. I couldn’t run down the guy and finished second in 2:01, almost third place. The 4x4 was crazy (in a bad way) When I got the boton we were in second place by about 6-7 meters. Coach had told me to go out aggressive because I had been a slacker the last few races. So I did, I sprinted just neigh all out the first 200 and again was gainin ground on the back straight, and that little fuckin’ midget got smart with me at the 200m mark. He’d gotten a friend, and each had a butt-cheek in their nasty grip. I couldn’t close the gap the last 100m. My form went to shit, my butt popped out, and it felt like I was swimming. Ouch!
Anyway, I’m absolutely certain that I will never EVER go in a weight room the day before a meet again. Nor will I ever do the intense 6 minute ab things less than 2 days out from a meet.
Workout Meterage
6800
Weekly Meterage
48600
Lol, that was funny as hell. Yeah, NEVER, EVER do any type of workout that will drain your muscles the day before a race. I remember in 2002 when I was new to track I did 3x200 full out on a Tuesday, and it was the end of the year when they have some meets on weekdays, so that night I found out there was a meet on Wednesday night … a 200, so I was like I’m ready to PB (had run 23.5 PB the week before)! Next day in the race I ran 100m. excellent full out, then I hit a wall like I had never hit before in my life, since I was new to track I couldn’t understand what was happening, I was just lucky not to break my teeth on the ground, because my quads could barely hold me. My quads were completely out of gas by 150 and the last 50 I was leaning forward like 30º. It must have been funny as hell to see me. It probably looked like I leaned for the finish 50m. early and held the lean for 50m.! The last 5m. I stumbled through … but didn’t fall. Anyway it was quite a first-hand lesson about the physical limitations of the body.
“Anyway, I’m absolutely certain that I will never EVER go in a weight room the day before a meet again. Nor will I ever do the intense 6 minute ab things less than 2 days out from a meet.”
Looks like you are only going to get better!!!
Little harm, little foul, or something like that. Lucky it was a small mistake, easy to remedy still early in season. 
Congrats on the good showing man! You did good and easily stand to do better.
(btw CF has suggested a hamstrng running rehab that Im excited about using for the next 2 weeks. look for Joe to be ready in 2 or 3.)
Holy, moly, are you serious joesdad? That’s awesome. I hope joe gets up and runnin’ full throttle soon.
Yeah guy, check it out on "rec/regeneration " … “re-entry;hamstring inj.” latest threads. It will hopefully be something that many can refer to for expediting sprinting recovery from ham inj. I trust the source. anyways we are 5+weeks since grade 2 strain and seemingly in good enough shape to do the workouts.
thanks for the encouragement.
Also here is the reply I got from Kellyb re my hammie which is causing me grief in the same place as your butt cheek cramps
Most likely it will only flare up when you hit a certain speed of contraction so weights and tempo will probably be ok. In addition stretch your external hip rotators. You can find some stretches at EXRX.net Also take your thumb and dig it into and around your gluteus minimus while you simultaneously move your knee/leg towards the midline of your body and slightly up… Go on a cadence of about 3 seconds per rep…dig in move, the leg in, then back to the starting position and repeat for maybe 10-15 reps. To make it simple from where you’re sitting right now take your right knee and move it towards your left shoulder while you take your right thumb and dig it hard into your gluteus minimus. Use your left hand to help “pull” your knee across if you want. Do the same thing on boht sides and try different positions. I would be money you got something in the hip/glute region causing this. If not there then the hip flexors.
FYI my daughter had her last meet of the season and set a 12 sec PR in 1500m :eek: here time was 5.26.78.
At the wildcat relays the physical therapist guy gauged my lower arse-cheek with his thumb while teaching me a pretty good hammy stretch. I almost cried, but he told me the classic “this will hurt a bit” line that most doctors say when they’re about to reset a bone or something equally helpful. It’s exactly the same thing as what Kellyb recomends.
Congrats on your daughter’s PR… 5:26 is one helluva time. I think I’ve said it before, but she’s better than most of our girls distance runners on our High School track team! How many times a week does she train? In cali we’ve got this freak of nature Jordan Hesay who’s already running in the high 16min 5k range and low 4:50’s 1600 as an 8th grader, but only runs 2-3 times a week. She’s broken almost all of Mary Deckers’ age group records, and on top of that she makes me feel like a ninny got bigger biceps than I do 
She doesn’t do any regular training :eek: club night is Tuesday and they do a rotation of 3 events which has at least 1 field event and then on Saturday they have 4 events at interclub which is usually 2 track and 2 field. She plays soccer over winter and plan is she wont be doing any different till aprox 15.
There is a girl here who only just turned 12 and ran 2.36 for 800m yesterday.
How old is an 8th grader?
Hmm 8th grade is about 13 year old
13 yr old girl in low 4.50’s for 1600m…yep that is extremely quick.
3/21/05
Week-15 Monday
Workout: 800m jog, stretches, drills, 10 min warmup, 2800m tempo, 10 min cooldown, stretches, warm shower, light soup can.
Today was my first day on my “own” training program. Amazingly my coach took 1 look ( a very long look) at the excel sheet I’d printed up and couldn’t stop agreeing with me. 'This is great mike…" He said like 5 times… danm it’s hard to hate him for not being a good coach, when he is so quick to accept a better program than the one he’s got.
My IT bands were a slight bit tight today before my workout, but I guess that’s just from not working out on sunday. Anyway today was a good day, I ran pretty well for the entire workout. My 100’s split pretty evenly 18-19 seconds, my 200’s were 38-39 (one or two 40’s) and my 300 I hit at 1:00. Here’s my tempo:
100+100+100
100+200+200+100
200+200+300+200
100+200+200+200
100+100+100
Workout Meterage
6100
Weekly Meterage
6100
3/22/05
Week-15 Tuesday
Workout: 800m jog, stretches, light situps (6x1:00 ab with MAJOR slacking), 10 min warmup run, 5x200 w/35 sec rest, 10 min jog, stretches, cool shower, stretches,
Splits: 30,31,30,29,30.
Well today was kind of cool. The track was rained out, so I got out the wheel and measured off 200m in our school’s parking lot and ran my intervals there. It was kind of wierd, and my feet are extra sore today, which I’m not surprised, but I haven’t another hard workout this week so, not too worried. I also feel like I should have gone for more intervals, as these were anything but difficult to complete
Workout Meterage
4300
Weekly Meterage
10400
3/23/05
Week-15 Wedsnday
Workout: 800 meter jog, stretching, drills, 30 mins easy, 4x100m strides, stretching, soup can roller.
Well it finally dawned on me… progression runs and fartleks are HARD workouts. Whearas running for 30 minutes at an easy pace is well… EASY! During the strides my hammies got a bit sore, and as I’m sittin’ here 3 hours later they tingle a bit. I shouldn’t have done the strides as hard as I did. Oh well.
Workout Meterage
8000
Weekly Meterage
18400
3/24/05
Week-15 Thursday
WOrkout: 800m jog, stretching, drills, 10 min jog, 2x60m strider, 5 min jog, stretching, 700mg asprin, nuetral shower.
My hammies are a bit well, they feel like they’ve got microtears along near my glutes. They’re not sore or tight, just a slight (fairly light) tingley-burn when I siddown or do anything like high-knees or the like. Anyway, I just did a little bit today, so as not to overwork myself for tommorow. Anyway, I’m real excited we could bust the meet record in the DMR at stanford, without our fastest miler too!
If everyone splits “okay” We’d go
3:15
52.0
1:58
4:25
For a 10:30
Workout Meterage
2000
Weekly Meterage
20400
Hey…cool…part of an online community. Well my traing program pretty much looks like this
Rest over weekend to get better
Mon: Clyde Heart’s-4 sets, 5 miles distance run
Tue: 2 200’s over five hurdles, 2 300’s over hurdles, 2 200’s (no hurdles) 5 mile distance run
Wed: Some sort of speed workout w/distance coach, 7.5 mile distance run
Thurs:Distance run w/distance coach, stadium stairs
Fri: Pole vault,5 mile distance run
Sat: Meet
Strength training on all days.
Work hard and stick to your program!
Gab