10/11/09 SPP1 Week 1
Tempo - 1600m grass, trainers
100 - 15-15.5
200 - 33
100+100+100+200++
100+100+100+200++
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100+100+100+200
11/11/09 SPP1 week 1
Home with coach
Neural tension still there -
ART on periformis
Slump stretch aided.
Long Jump
Walk on 6 strides
15xbox jumps, concentrating on accelerating through, when my perspective is ‘getting up and over’ the box - good jump.
10xWalk on 4 strides, penultimate on box (teaches work off the penultimate.
3x4stride jumps.
Speed
40m accels 95%, concentrating form.
Plyo’s 4x10 bounds trainers, 35m
Weights
3x5x100k full squat/3x5 pogo jumps
3x10x hamstring curls
2x5xsl squat 100k/2x5 altitude drops 1m.
Abs Decline bench.
3x10x 15 russian twist
1x5x15 double russian twist
1x10x15k wood chop
Recovery
PNF hamstrings
12/11/09 SPP1 Week 1
Tempo - 1600m grass, trainers, wet grrrr
100 - 16-17.5
200 - 37
100+100+100+200++
100+100+100+200++
100+100+100+200++
100+100+100+200
13/11/09 SPP1 Week 1
B’day!!!
Rest
14/11/2009 SPP week 1.
Drills
Drills A’s, B’s, Running A’s, Running B’s, SL running.
Speed
4x30m various starts
2x4x60 (30m int) wb/5mins
Strength End
5x30 running A’s
Depletion push ups chest touch
50/30s/18/30s/7
15/11/2009
Rest. work… stripping paint :mad: not got enuff sleep this wkend 
16/11/09 SPP1 week 2… Neural tension is feeling better, combination of magnesium, nerve and periformis stretches I think.
Creatine, Caffiene.
Drills A’s, B’s, Running A’s, Running B’s, SL running.
Approach work Jump spikes, 20 strides =42.10m
Full approach, accelerate from cone (6 strides out)
x4
Recovery Stretch, refined carbs, whey
6-8pm
Long Jump 10cm box, 10 strides x2 cue = knee. 10 stride off the floor, same que, x5… 6.30’s, but a sub max approach
Absolutely knackered at this point, worked all weekend, no sleep. Sacked off SE and WTS and slept…
17/11/09 SPP1 Week 2
Tempo - 1600m grass, trainers,
100 - 16-17.5
200 - 37
100+100+100+200++
100+100+100+200++
100+100+100+200++
100+100+100+200
Hey guys, better explain whats been going on. About a month ago I got soreness around the 5th metatarsal because my spikes were to tight. It didn’t stop me training at first but got gradually worse. An x-ray revealed no fracture and the physio says there is nothing really damaged but my foot machanics are making it sore. I’ve eased into spikes a few times and re-hurt it so the last couple weeks have been Plyo’s, Strength (complexes) and Med ball throw based, with starts in trainers. I have a week until my first race which happens to be the Welsh Champs, so this week is strictly trainers and therapy and I’ll see how i am on the day.
My strength and plyo’s have gone up still. Got a new 1RM bench PB - 125k 
Good luck with that first race dude. Hope the foot gets better.
Thanks mate! I’ve come to the conclusion that much of the pain is neural, it’s on the same side as the neural tension in my hamstring. A few nerve stretches ease it to a degree. This explains why it got worse and why rest makes it worse. I hope this is the cause, some of my friends have foot and ankle problems linked to hamstring/back tightness.
Ok so it wasn’t neural… I have a clinically unstable ankle from a ruptured ligament 3 years ago… I was told it was a sprain, it wasn’t plastered and it healed wrong. It’s been fine for 3 years as the Peroneal Tendon has been acting acting to stabalise the ankle. But it has finally become too much and I have tendonitis and something resembling Osgood-Schlatter at the tendon insertion at the 5th metatarsal.
The plan is to use tape/brace to stabalise the ankle when I get back to training, taking the load off the Peroneal tendon. I’ve been on crutches for 10 days, then off to the Alps freeskiing to clear my head… I put a lot of effort in the last 4 months for this indoor season, and after my 4.52 i was looking good… but its dwon the drain :mad:
Hey guys… about time I updated.
So, my foot was broken all along… for the story click here http://www.charliefrancis.com/community/showthread.php?t=21817
Anyway, I’m now fit and well.
New squat PB 305kgx2 (90degree knee angle) and bench 130kgx1.
I ran the 60m at my national championships today, easing down from 40m in 6.91s only to cramp up and miss the finals - which were won in 6.84, well within my capabilities.
I’m competing every weekend until March, and will keep everyone updated. I’m aiming for 6.7x indoors and to long jump and triple jump outdoors.
Cheetah…