Canspeed 200m/400m Mission

Members Area My Training Journal
21

monday

10:30 - french toast and sauasage - multivit - cold fx

2:30 - half a montreal smoked beef w/ split pea soup and iced tea

3:30 - protein drink

4:30 - 3 ib profin plus artificial turf

2 x (3x40m) felt strong but slight strain in my left quad so took it a little easier and didnt do the last 2 sets

6 - gym

5x3 squats @ 315, 335, 335, 335, 315
5x3 cleans @ 177, 200, 200, 200, 177
4x3 bench @ 225, 235, 235, 235
5x3 deadlift @ 285

7:30 - tortellini, big salad, juice
8 - ice quad and knees
8:30 - multivit/flaxseed/coldfx

22

Wednesday

have a slight strained quad so missed practice today.

yesterday did light tempo 3 x (4x100) but didnt finish because i felt my quad a little bit and didnt want to push it.

also yesterday went to the gym and did:

3x 10 rows @ 80
3x10 calf raises @ 200
3x10 shoulder press @ 50
3x10 one leg hamstring curls on swiss ball

200 abs
3 x10 it band rolls.

had a massage after on my quad.

Today did.

5x3 @335 squats

iced my quad a bunch and did some light streching.

I compete in san diego on friday in the 200m for my opener.

23

Is your quad a common issue?

24

no actually ive always been more of a hamstring and knee man. funny enough i havent really had any hammy problems this year and my right quad kind of tweaked (strained slightly i guess) about a month ago but that went away in a few days and now its 100% and the left one tweaked a few days ago, it feels pretty good this morning though i think should be fine come meet time.

25

Hey, its been a while since my last post but i was in sandiego for the week.

I had my first meet down there and it went badly. I ran the 200m, i had a good lane, the weather was perfect. I felt great initially in warmup, my quad had been bugging me leading up to the race but it felt good.

when i started doing strides at 90% i really felt my quad and i kept thinking i should definatly not run but i somehow convinced myself to. i got out to 50m really well and was well up on the rest of the field and then i started feeling my quad and for the last 100m it was like i was dragging my leg, it was brutal and i ended up running 22.62 , which considering the extent of the quad i think was fairly good, although stupid of me to run/finish the race when i felt pain.

anyway now my quad is a lot worse then it was before and i still cant run on it a week later.

my workout today THURSDAY WAS:

massage in the morning

protein drink before workout

rows 3x10 @ 70
calf raises on sitting maching 3x10 @ 90

shoulder press 3x10 @ 40
one leg curls on swiss 3x10

pull ups 10, 10, 5
back extensions 3x10

pysio drills
averille drills - 1 x all holds
halcro drills - 3 x only first drill

abs:
100 foot flutter
50 x overs
50 running situps
30 swiss ball situps
30 feet on swiss
20 obliques each side
hanging with knee bent = 30 secs/45secs/45 secs

endurox after workout

microstretching - 45 minutes

iced my quad throughout day

does anyone know any good strengh (not olympic) exercises for the 400m, the above 6 are what i do for tempo weights but i feel i could be doing better ones?

also i want to speed recovery on this upper quad strain, any more ideas other then ice and massage

26

:frowning:

Re the exercises, running A’s up to 150m :eek:

Re the quad, I suggest posting a question in the injury sub forum.

27

Saturday:

went to victoria and did a workout there. my first one in spikes since injuring myself.

3x30m
1x180
1x150

felt awesome, one of my best workouts ever, felt really strong and snappy. ive integrated plyos (3x6 boxhops and depth jumps) into my olympic lifts and it seems to have helped alot.

also did:
3x3
cleans @ 177
deadlift @ 305
bench @ 225
squats @275

trying to do olympics with slightly lighter weights but more explosivly.

monday:

kind of tweaked my quad again. did a 120 and felt it a little. i think it wasnt fully healed and coming back 1 day after my first day in spikes may have not been a great idea. it feels good now but im going to get a couple massages and make sure its 100% before i get back in spikes. no more screwing around with injuries this year.

28

wednesday:

Just Gym:

3x3

cleans @ 177

3 x 6 box jumps
deadlift @ 265
3x6 depth jumps

incline bench @ 205

physio dills
3x (100 foot flutters, 50 x-overs, 50 running situps)
3x ( 10 pushups on swissball w/ 1 leg, 5 IT band rolls)

isometric hangs with knees bent = 30 seconds 45 secs, 45 secs

averille drills x 1

No track today, want to be careful with my quad and i can still feel it a little bit when warming up.

29

April 16th

Track

3 x (2x50)

first day back after 2 weeks of quad rehab. wanted to run only if my quad felt 100%. (have been doing tempo but nothing in spikes)

went 90-95% , quad felt great (thank you A.R.T!)but didnt want to go full out. all 50’s around 6.1 . not really sure what that means but i think thats fairly decent for a submaximal effort. every one felt smooth.

Gym
3x3 cleans at 177
3x6 jump on large box
4x3 incline bench at 185, 195, 205, 215
3x6 depth jumps on small and medium box

3x physio drills
3x averille drills
3x hanging (30s, 60s, 45s)

30

good to see :slight_smile:

31

April 18

hills:

2 x (3x20m) on hill

2 x (15 seconds walk back 12 seconds) on a very gentle sloping hill.

gym:
3x3 cleans @ 200
3x6 hop up on box
3x3 deadlift @300
3x6 depth jumps
4x3 incline bench @ 205

32

fri april 20.

track

145 (walk 100m) 100
180

gym

3x3 cleans @177
3x6 hop ups on large box plus 1 foot
3x3 deadlift @310
3x6 depth jumps from blue box to big box
2x3 incline bench @ 185

33

mon 23rd

track:
2 x (145 walk 100, 120 walk 100, 100) total of 365m each set

gym:
3x3 cleans @ 177
3x6 hop up on box (2 weights underneith)
3x3 deadlift @ 310
3x6 depth jumps (medium to big box)
5x3 incline bench @ 195

tuesday

felt really heavy and sore, just did warmup and ice bath

34

wednesday:

track:

180, 145, 120, 90 with full rest in between each

gym:

3x3 cleans @ 177
3x3 deadlift @ 310
5x3 bench @ 195, 205, 215, 215, 215

3x6 box hops
3x6 depth jumps

35

No updates for a while but it has been a busy week.

I ran a 200m on sunday. 22.36 - 1.3 wind. The race felt strong but i took it out very tentative, I was kind of afraid of my conditioning since the longest ive gone in practice up until then was a 180. Im pretty pleased with the race. although i wanted to run faster but thats my fastest opener ever so thats promising.

On monday did nothing. went out and partied a little bit

tuesday light tempo 1600m. hamstring and calf insertions behind my knees feel all jumbled up.

wednesday. hardest workout to date. 60 from blocks, 90 from blocks 255, 220, 180. all with full rest , felt a little fatigued.
gym was closed today havent done any lifting for a week.

thursday. tempo. 1600m worth.

friday = meet. first 400m. 50.24 in blustery wheather. at first i was kinda choked. i took it out solid and felt pretty good till 220 then kinda chilled too much and felt sluggish at the end. but it was close to my opener last year and last year i had run 4 200m races before running a 400m and had done a lot further stuff in practice.

also im wondering how much of an affect the tough practice on wednesday had on my race friday. it was almost exactly 48 hours apart and the hardest practice of the year by far. any thoughts?

today (saturday)

olympics 3x3
cleans @ 177
3x6 box hops
deadlift @ 365
3x6 depth jumps
incline bench @ 185

physio drills
averille drills
halcro drills
600 abs, 3 x 1 min isometric hangs
streching
10 minute icebath

36

arrrrg whats going on this is getting frustrating.

i ran yesterday. 50.4 in the 400m. i wasnt that upset when i opened at 50.2 because it was my opener and we had a tough practice on a wednesday and i ran friday. and wednesday was the first day we ran anything over 180m in practice.

but this last week was perfect. monday we ran 3 x 30s and i was getting to 265, 260 and 260m which would be about equivilant im guessing to a 28 - 29 250 and im guessing a 48-49 400m. why am i running 50.???

also ran a workout on wednesday 3 x (3 x 60 on corner) felt great!! Im running faster then i ever have in practice and feeling strong (i did olympics on both days and felt great) so why cant i run low 48’s like i should be for these kind of workouts???

my thoughts would be that we just started running over 180 a week and a half ago and had a hard 3 x 30s workout on monday. but mondays workout shouldnt affect saturday THAT much and i was running fast for those its not like i have no endurance.

k here is how the race went down. i got lane 8, i took it out, thought it was a decent pace but got passed up right away and then when i tried to come back at 300m it was too little too late.

i came back for a 200m 1 hour later and ran 22.52 into a headwind not that fast but i guess alright for having just run a 400.

anyway thats my rant, this is getting frustrating, can anyone offer insight?

cheers

37

Do you have any splits on your 400? Maybe you should ask someone to take splits next time (200m and 300m). Then check where you drop a little bit too much time. If you want to run a 48.5, you should be opening the first 200 in 23.2-23.3 and by the 300-mark 35.3-35.4.