Good job on the long jump. That is huge. 
what do u plan on during to work on ur reactive strength
Well Iām going to be doing more plyos then Iāve ever done before, but not going overboard, the average practice for me has me doing 10-20 jumps and right now just low intensity plyometrics, so basically 1 jump and done.
Iām also working max strength in the weightroom and acceleration mostly on the track so at this point reactive strength isnāt the biggest concern and Iām not going to fry myself with too many plyos, but later in the winter once Iāve built up strength in the weightroom Iām gonna spend less time there and increase the amount of plyos and also intensity of some that I do.
I also think that the time of track training Iāve done has made a bigger difference. Instead of doing like 95% speed endurance with incomplete rest like I was doing last year, the majority of my workouts so far have been max velocity and full recovery.
Do you still play football?
Didnāt play the last 2 years but I want to play again next year. I really miss it.
Ok, this week was my recovery / testing week. I tested the 150 and 60.
The 150 was ran in 16.7, the acceleration portion of the race felt great, but the corners were so tight I was slipping into the lane beside me. On the straight I was pushing a little hard but still finished strong.
The 60 was 7.07 or 7.1 whatever you want to call it. I felt crappy all day but felt good when it was time to run. After last time I was sure to start the time before I left. Also someone was walking in my lane while I was running so I had to get them to move which probably cost me some time at the end, but Iām not taking that into account. If Iām in 7.1 range now Iām in great shape for indoors.
:mad: :mad: :mad:
Just as things start going well I get hurt. Just like last year, I hurt my hamstring in December. No idea how bad it is, but I have a massage scheduled for Tuesday so that should help. Iāll be very mad if Iām unable to resume speed work by New Yearās but Iām not taking any chances and have it get worse like last year.
what did you do? tear or pull? pull may mean your glutes are weak maybe thats why it happened again?
Sucks man. Take care of it. I know how you feel.
Definately not a tear. Probably pull because I felt the pop when I was running. Weak glutes could be very possible seeing as last year I got in a huge mess when my glutes started overcompensating for a pull and I ended up having problems with them.
If anyoneās got any glute excercises other then, well squat, lemme know.
And itās feeling much better this morning. I was doing a little running in my basement, not real close to full speed but didnāt feel a thing. Hopefully this gets worked out easily.
well if its a pull strong glutes are the most effective way of preventing it. glute ham raise, reverse hypers are the best. squats are good but not as effective, seeing as your squat is already pretty good.
good luck
Alright, Iāll try and get some info on those excercises and give em a shot. Thanks
Super Sunday #3
Today was my opener for the season, I was planning to run the 60 and 150 but for injury reasons :mad: I only got to run the 60.
Mentally I was ready for the 60 but as soon as the gun went I was a little back and shot up right away. From there on things went worse. I passed the field and had a comfortable lead but at 30 my hamstring was tightening up and getting just about ready to pop so I had to pack the race in. I finished at 7.40 which is a piss poor time but seeing as practically everything that could go wrong went wrong Iām not worried about the time.
I was planning to run next week but weāll see how damaged my hamstring is (this is the one I didnāt just recover from, other leg :mad: ). Iām 99.9% sure I wonāt run unless this is just like a 1 day thing and Iām able to run painfree this week. If not, then Iām rediculously pissed off. My #1 goal this year was to stay healthy and so far Iām as bad off as last year. I really need to find the solution with my constant hamstring troubles.
Figure Iāll chime in cause I havenāt in over a month. But this year is more of the same from last. Another training year decimated by injuries. I did try to race again after my opener. In the prelims for the 60 I ran about half the race and ended up with 7.40 again, but this race was much more effortless and my start was more efficient. I did run in the semi-finals but popped up right away and was using my hamstrings from the get go. I could only go 20m before the pain was unbearable and I litteraly jogged in with a 7.61.
Clearly this winter season was a dissapointment. I pretty much didnāt get 1 run in and that is really dissapointing. On the plus side training has been doing well considering the circumstances. My hamstring is starting to feel better and Iām slowly moving towards getting some 95%+ effort runs back into training. Iām seeing great improvements in my speed endurance and overall fitness the past few months. Only issue will be my top speed which Iāve barely gotten a chance to work on this year. In about a week and halfās time Iāll be adding some speed work back into my program. Iām also taking plenty of precautions to avoid future injury.
Now that my focus is completely on the outdoor season I can say that my plan is to open the year on April 12th with a 100m. Iāll run another 100 May 2nd and a 200 on May 10th before HS season begins. My goals were pretty lofty before the beginning of the year and these injuries have definately hurt my chance of attaining them. Iām not gona put any time constraints on me cause thatāll just dissapoint me if I donāt reach them. I just want to go out there, run fast and win and if I do that then Iāll run a good time.
http://www.youtube.com/watch?v=v6NhontnMJk
Video of a block start by me. Quality is bad cause I took it on my phone. It didnāt feel particularly good when I ran, I havenāt done all out work in a while so thatās not much a concern.
Well Iām back, first race in a long time and first race in even longer where I didnāt leave the track limping afterwards.
I ran a 200 today for a season opener. We run at an indoor 400 track with tight turns and I was put into lane 1 which was pretty awful. Not as bad as an indoor track but I would think a banked indoor track would be better. We also didnāt get to use blocks which really botched my race. Despite running a completely flawed race I feel great about where I am. My time was 23.13 and I know its lame to have some excuses but I know I could have just as easily run .5 faster with blocks and an outside lane.
Itās gona be an exciting season. Next week I run a 100m so weāll see how that goes.