I am hoping for some advise on 2 topics. Both are relevant to my current physical state.
The first relates to injury/soreness during my training cycle. Every year, at about the same time (which is around 2-3 weeks prior to my first comp of the year or 6-7 weeks into intensive speed work) soreness appears behind either or both of my knees. It doesnt feel muscluar or bone related, but rather like tendonitise, however I have no idea what it is. It’s not sore to touch and it’s unconfortable to run on. Each time this appears, it lasts for around 4 weeks then is gone. It’s just a hinderance and I was wondering if anyone knew what this type of thing is and the best way to remove it ie: stretching, massage, ice, heat, running, not running … I have no idea.
The second relates to heavy strength weight training. My season started with 4 weeks of adaptive weights (circuits 3 sets of 10 between 60-70% of max), followed by around 7 weeks of base weights (4 sets of 8 between 65-80% of max). The last 10 weeks have been strength work with 4 sets of 4-6 reps between 75-100% of max). Now I am much stronger than 21 weeks ago but my question is is 10 weeks of the strength work enough as I would like to do some power oriented weights now, say 3-4 sets of 3-5 lifts between 60-75% of max. Im not sure how long I should keep on with the heavy weights before I should start to consolidate. Any help on either of the two topics would be great.
Your body may be telling you that it is not coping with the volume of high intensity training.
Strength weights above 90% 1 RM are very stressful and this combined with speed work may be too much.
It is interesting that it comes and goes at the the same time each year -I’d guess that when your injury disappears the volume of high intensity training decreases and your body gets a chance to recover.
Every year the sorness usually comes after I begin block sessions. This year is started after some intense hill sessions. Ive taken some anti-inflams today to see if it helps the soreness as my first race of the season is tomorrow. In relation to the weights though how long can an athlete keep up weight session in excess of 90%?
With regards to strength training one should probably spend no more than 3 weeks performing multiple sets of 3 or less reps at greater than 90% 1 RM.
Good strength gains can be made by working in the zones of 5 reps @ 80%; 3 reps @85%; and finally 2 reps @ 90%.
Hill training is very stressful; uses muscles in a different way to how they are recuited when sprinting and performing squats. I’d be inclined to shy away from hills as I’m not sure how they contribute to your ability to run faster - but they probably contribute greatly to musculotendinous stress!