My progress took a minor set back today, I was on pace to set a huge PR after running well in prelims but I caught major cramps in both of my calf muscles in warm-up for finals and suffered a left hamstring injury which felt like a cramp at the very end of the 55m. I think the injury happen because of dehydration and cramps in both of my calf muscles that caused my tech to break down towards the end of my race. I have three meets reminding for this indoor season and I’m wondering would it be possible to return strong for the last two meets.
Next 3 days I’m planning on resting, ice and upper body work starting on Monday:
Sat: day of injury
Day 1: Sun: ice/ems
Day 2: Mon: push weights/ice/ems
Day 3: Tue: pull weights/ice/ems
Day 4: Wed: depletion pushups/bike/lite-bw lower movements-weights/stretching and foam roll
Day 5: Thur: push weights/lite tempo
Day 6: Fri: pull weights/lower weights
Day 7: Sat: ems/Massage session
Day 8: Sun: rest
Day 9: Mon:ACC: 3x10 face down/3x15 pushup start/3x15 falling/2x30 3pt/TB weights
Day 10: Tue: tempo
Day 11: Wed: Speed: 4x20 blks/1x60 or 1x70 30-30 or 30-40
Day 12: Thur: rest
Day 13: Fri: neural session: 3x20 blks/hurdle hops 2x5
Day 14: Sat: race
Agree with the others about hydration, but you can’t go back. I’d cut the track work to nothing but tempo for 10 days then rejoin your schedule. I’d also cut lower weights, particularly if there’s anything like DL involved.
There’s a whole thing out there called the “Zatopec Effect,” which is the tendency of athletes to run WRs after a (short) period of forced rest due to injury. So don’t go into races expecting to be slower. Think of it as an unplanned taper.
EMS session 20mins
60mins deep tissue massage on left hamstring
standing leg curls 2-3x10
glut ham on lat pd machine 2x5
I just got done with the massage, my overall ROM and hamstring/quad strength is great. I have soreness around the lower tendon area, I know I have gotten better because I am during things I couldnt do last week; but this tendon thing is making me scared.
Often lower ham tendon irritation can come from a low hip position which causes you to land too far ahead of the C/M and/or shoving out the back too much. What kind of weight do you use for the ham curls? BTW alway get deep tissue work on both sides- you never know what’s lurking just below the threshold on the other side as well.
Sun: Day 8
Ems session 20mins
Ems session 30mins
Lots of heat treatments today
The hamstring felt a little better today, I am approaching this week as if I am going to race on Saturday. I won’t attempt my first speed workout until Wednesday so the next couple days will be 10m runs, jumps, weights, and tempo work.