good to see you remaining healthy and able to get some good training in.
what was your calfwork like before you were able to start sprint training? or what type of volumes when you were rehabbing and strengthening your calves with(no sprinting)?
[b]Review last weeks training:
Aug 20-26
Mon hills 5x130+5x40/upper body circuit
Tue hills 1x50+1x150 /upper body circuit
Wed accelerations 30x12+low vol plys
Thur mixed tempo & low vol SE 2x200,1x100,1x200 30,30,11.8,23.4
Fri off
Sat- remed work
Sun-hills 10x60+1x200 tempo
Spent 5 days on the track, so that’s a reasonable volume for adaptation.
Aug 27-1st Sept
Mon- accelerations 30x5,40x5 upper body circuit
Tues- Tempo 10x100+ 5x50+40x5 hills upper body circuit
Wed- SE 200x2+2x100+upperbody circuit
Thur: Tempo 10x100+200x3
Fri: off
Sat: race 1x145
Sun: ? [/b]
Monday 20 Aug
The grass track was too wet for 200s:
5x130 hills +5x40m hills @75% with walk back recoveries.
3setsx10 single leg calf raise
Tues 21 Aug
-Upper body circuit
-1x50,1x150 hills ( started to rain heavily mid session called it off)
-3x10 single calf raises.
Aug 22nd
-4x10 single calf raises
3x30 A skips
12x30 accel mondo middle distance spikes
hurdle hops 5x3
-upper body circuit
August 23
3x10 single leg calf raises
10x80 job back warmup grass
2x200 30s, 100x2 12.5, 11.8, 1x200 23.4
( need to break 23s next week) When i can break 22 on grass i know i will be ready. I got a lot of work to do.
Legs started to feel a little tired , rest day tomorrow or something very light.
24 Aug
Rest day:
Need to get therapy on future rest days. I am going to get acupuncture needles on trigger points on Monday. Maybe for the costs it would be better to get a full body massage.
Aug 25
single leg calf raises 2x10 BW+ 2x10 loaded 10kg
Aug 26
1x200 warm up 75%
10x60m hills walk back 75%
I’d assume you are wearing spikes for these runs? On grass or track?
Are the spikes, grass or track more or less problematic for your condition?
When I am able to do single leg calf raises on a box or step and there is no pain present, I am ready to do speed work in spikes. My achilles gets bad if I start sprint work with only double leg raises.
A progression scale I use:
double leg calf raises concentric> only slow jogging
double calf raises both phases > moderate pace running
Eccentric single leg heel drops > tempo
single leg calf raises both phases> ready for speed work.
Rehab is accelerated if calf exercises are combined with running. I don’t agree with the research on eccentric calf raises that made participants do 3x15reps 7 days for 3 months. They did alleviate symptoms, however in my opinion sprinters need to train foot extension or they will run very flat footed.
I only wear mid-dist spike for accelerations. I do 0-60 work on mondo. For SE I use spike on grass. Most of the other training I do is in flats.
Track loads up my achilles more, grass loads up your hamstrings. I vary the two surfaces. It’s important to find flat and hard grass.
What does sand/beach do for it?
Sand is terribly for achilles problems. Increase in eccentric stretch on landing.
Wed Aug 29
-upper body circuit
6x200 30s walk across recov
10x40hills +1x120 bend
I agree. Have you tried pool sessions as a replacement for tempo work?
Yes, pool has good metabolic benefits. However it doesn’t provide the same mechanical loading. Which in the case of achilles problems can be beneficial.
Cont Pool work
Doing tempo runs @14s pace does’nt load up my achilles. Tempo runs has a better cross over effect to sprinting then pool work.
This Week So Far:
[b]Aug 27-1st Sept
Mon- accelerations 30x5,40x5 upper body circuit
Tues- Tempo 10x100+ 5x50+40x5 hills upper body circuit
Wed- SE 200x2+2x100+upperbody circuit ( cancelled)
( changed to 6x200 30s+10x40 hills+1x120) felt much to flat for SE.
Thur: Still feel flat: Weather has suddenly increased 7-8 deg in temp this week. Grass sessions are so much harder when the Temp is above 25 deg and moisture is in the air.
3x10 calf raises , 2x10 loaded
10x60 hills walk back recov
Fri: A) 8x100 tempo, 150,200, 23,31
B) 6x110 16-13, 1x100 11.7,2x30 4.0,4.1
Sat: race 1x145
Sun: ? [/b]
14s pace is going some, it’s ok to take it easier than that you know.
I should clear that up.
If I do repeat 100s it’s at @14s pace
Repeat 200s-400s is @ 15s pace
The furthest I have gone out to is 600 which is @17-18s pace.
Currently my fitness isn’t good enough for repeat 300s @15s. That’s why I am sticking to repeat 200s. The tempo workouts are closer to John Smiths workouts. It has more cross over to SE work. From my understanding CF tempo runs are more expensive whilst JS is more intensive. Both methods work but they serve different purposes.
Thur 30 Aug
3x10 calf raises , 2x10 loaded
10x60 hills walk back recov
Aug 31 Fri
grass
A) 8x100 tempo, 150,200, 23,31
B) 6x110 16-13, 1x100 11.7,2x30 4.0,4.1
Low volume Upper circuit
Dont feel sore, but I am tired. Need to keep up these type of workouts.
Sat 1 Sept
1x145 race 16.89, very bad. Next race I wont do such a heavy week. :mad:
-super sets double & single CR 10/20 repsx3
Aug 20-26
Mon hills 5x130+5x40/upper body circuit
Tue hills 1x50+1x150 /upper body circuit
Wed accelerations 30x12+low vol plys
Thur mixed tempo & low vol SE 2x200,1x100,1x200 30,30,11.8,23.4
Fri off
Sat- remed work
Sun-hills 10x60+1x200 tempo
Aug 27-1st Sept
Mon- accelerations 30x5,40x5 upper body circuit
Tues- Tempo 10x100+ 5x50+40x5 hills upper body circuit
Wed- 6x200 30s+10x40 hills+1x120
Thur: 3x10 calf raises , 2x10 loaded 10x60 hills walk back recov
Fri: A) 8x100 tempo, 150,200, 23,31
B) 6x110 16-13, 1x100 11.7,2x30 4.0,4.1
Sat: race 1x145
Sun: off
Tired 7 days straight.In the future mandatory rest day after 5 days.
Sun 2nd Sept
- remed work -calfs
Mon 3rd Sept
Easy Week
Played basketball , I still got some ups. Actually watched a collegiate team play against west sydney in a exhibition game. I kinda thought to myself I should have Kept playing ball.
B) short easy upper body circuit