Injured Sprinters Quest to PR

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26

Yr.2-Week 1

8/16/09
Moist heat
Little more than 2mile run (800m on pavement, 1 mile on grass, 800m on pavement)
10/22:36
Static stretch

Heating pad on calf
Ice on quads—was already feeling a little soar by the time I did this so it might not be effective.

Comments: first 400 felt good then I started dieing by 800 then my heart was hurting by 1200 as I slowed to a creep. It was all quads and they are killing me now, my calf started acting up but there was not as much problems from the groin as I expected. I was going to try and muscle it home but I had to remind myself that I was supposed to be an easy run – despite how difficult it was.

8/17/09
GS circuit x2
Single leg squatx15
Pushupx20
Side squatx15
Stationary backward lungex10
Starjumpsx15
Supermanx20
Mountainclimbersx15
Static stretch
Ice quads and hamstrings
Moist heat on arm, lower back and side

Comments: very sore today was planning on acc dev but went with the GS circuit hopefully ill feel better tomorrow. Lowerback is bad, hopefully my side will get better soon so I can get back to core work. My calf is acting up again I might have to really adjust my season plans. The exercises in the circuit were modified so that I didn’t use, or used as little as I could, my left arm/chest area.

8/18/09
Moist heat
10 minutes continuous activity
5x20 sec arm pump, 20sec bicycle
mule-kicks, fire hydrant, superman, flutter kicks
static stretch
heating pad

comments: sore still, but wanted to get some activity in before rest tomorrow. Arm/chest didn’t react well to arm pumps…probably wont get to acc dev this week and int temp 200s on Friday are looking hard

8/19/09
Rest

8/20/09
Moist heat earlier in the day
5min jog
static stretch
3 min jog on pavement
dynamic stretch
2x10x10m hills, walk back recovery, 5 mins between set
90%, in trainers, on grass
3 min jog
2xGS circuit- Single leg squatx15
Pushupx20
Side squatx15
Stationary backward lungex10
Starjumpsx15
Supermanx20
Mountainclimbersx15
(didn’t do- 2x15sec arm pumps and 30s plank)
Static stretch
Cold shower

Comments:mechanics weren’t that bad but it did become sloppy near the end. Don’t feel that I have lost that much speed which is good so it will be easier to build on for the season. Left hamstring started hurting I think I had aggravated it when I was doing massages a while back, calf is really tightening up with no cure in sight. Pretty much all the injuries are still lingering around.

8/21/09
Rained out

8/22/09
800m jog on grass
static+ dynamic stretch
3x200
2x200 @ 85-90%, 2mins between reps, 10mins between set in spikes
28,26.6,27.2, 26.8,29.4
(TP- 28, 26.3,26.8, 26.3,27.4)
1 min jog
11 min walk
static stretch

moist heat

Comments: As far as the times I estimate that I should be able to run a 23.0 200m right now so i think the goal of 26.0 for the reps is good. workout was pretty hard, pacing was bad. I was reminded of how poor my form is, coming of the curve and onto the straight I had poor knee lift and triple extension and after the workout my left arm anterior delt/pec area was hurting so it think its in worse shape than I originally thought to the point where it probably will hinder my faster workouts. I really died out on the last 200 and then I had to lay down for a while. I tried to jog but then I don’t know if its paranoia or what but I felt my calf tightening up and I didn’t want to catch a cramp so I walked. There wasn’t really any lactic acid build up in the workout that surprised me.

27

Yr.2-Week 2

8/23/09
7:30am
17:25 jog mostly on grass
cold shower
poor static stretch

moist heat

Comments: ankles were really taking a beating my left ankle is actually hurting right now I had to wrap it up for a while. Its on grass but the ground isn’t really that soft. My lower legs were beginning to hurt but I think I pulled it in just in time. Lots of walking later in the day hamstrings were a little fatigued.

8/24/09
800m jog
static +dynamic stretch
1x600m,500m,400m,300m,200m
@ 70%, on grass in trainers, walk to a lap start line/4-5 mins rest
74+112, 76+98, 34+71, 31+50, 30
2x30yd lunge forward, lunge back with 30sec between reps
improvised gs circuit (arm raises, bicycle, adductor exercise, arm raises, supermans, leg/hip circles—but I did them like side raises)
2 min jog
static stretch

Comments: workout wasn’t that bad, my form was a little bit better improving from what I developed when I was doing longer reps last season but when I did the 300 and 200 i was returning. All the other reps I had ran flat footed but I started out those on the balls of my feet so that might have something to do with it. Cool down was suppose to be 5 mins jog but my calf started tightening up. Lunges were pretty hard—I originally didn’t plan to take the 30sec rest. The pace was pretty good and consistent I had planned at going at 80sec 400m pace but ended up at 71-76 so that’s encouraging.

8/25/09

8/26/09
Moist heat earlier in the day
5min jog
static stretch
dynamic stretch
3 min jog on pavement
2x10x10m hills, walk back recovery, 5 mins between set
90%, in trainers, on grass
3 min jog

Comments: was not feeling this workout at all…it just wasn’t there today. Didn’t feel fast or with good form.

8/27/09
About a min or 2 shuttle run
Dynamic stretch
2xGS circuit- Single leg squatx15
Pushupx20
Side squatx15
Stationary backward lungex10
Starjumpsx15
Supermanx20
Mountainclimbersx15
(didn’t do- 1x20sec arm pumps and 30s plank)
Static stretch

8/28/09
rain

8/29/09
4min jog on pavement at a quick pave
static stretch
a few run outs
3x200
2x200 @ 85-90%, in spikes on the track, 2 mins between reps, 10 between set, mark is 26.0
*(25.3, 26.5-messed up the time probably was a 25 high, 26.3, 25.6, 30)
pass out for 20-30mins

after painting- static stretch, contrast shower
Comments: I didn’t eat or hydrate well today, after I crossed the line my head was spinning, the lactic acid took over my legs as I layed down. I was done on the last rep and pretty much gave up, if I tried id probably have came in at 27-29 low. Pacing was better this time and until the last 80 of the 5th rep I was managing my form was better than the last time etc. Did some painting today and used my legs to wipe up paint splatter before I stretched or anything. The workout was a “break” from the painting. I foresee some soreness.

  • my stopwatch broke so I had to use the stopwatch on an ipod so hopefully the times were on point and I’m not getting a false sense of improvement.
28

Yr.2-Week 3

8/30/09
Pre workout- I woke up today and my arm that has been hurting and my right groin were feeling real bad. The groin, a chronic pain, probably came from me using my leg to make circles with a cloth and clean the floor because although I was pushing in the 200 repeats yesterday I don’t think I was going that fast. As the day went on though the condition improved

About 2 miles (2 sump grass circuits) @ a quick pace
14:28
Static stretch
Contrast shower

Comments: I was using the ipod timer so I started it, went for the run and stopped it when I returned so the time might have been faster. My ankles and calves always take a beating because the ground is uneven and theres tree roots everywhere. I put some bengay and a heating pad on my left ankle, which seems to be the one with the most chronic pain.

8/31/09
About a min or 2 shuttle run
Dynamic stretch
2xGS circuit- Single leg squatx15
Pushupx20
Side squatx15
Stationary backward lungex10
Starjumpsx15
birddogx20
Mountainclimbersx15
(didn’t do- 1x20sec arm pumps and 30s plank but I did do some arm raises)
Static stretch

Quick Moist heat

Comments: nothing special today except my left it/hip started hurting while I was sitting down, ill have to watch that. Groin is just lingering at this point, ankle in a similar position it feels like a ligament or tendon or something. Dropped a minute off the circuit time so fitness is improving. Off track schedule force me to do this workout today, I will watch how it affects the rest of the week etc.

9/1/09
Moist heat

9/2/09
800m jog
static stretch
1x600m , 500, 400m, 300m, 200m
@ 70-75%, 4mins, 5mins, 2mins, 2mins rest in trainers on grass
(78+?, 76+?, 37+74, 34+52, 32)
2x30yd forward lunge, backward lunge, 30s rest between sets
3x 8 arm raises, 30 crunches, 20 superman/swimmers
suppose to be an 800m jog but my left calf was tightening up

Comments: although the times are not that bad I feel as good on this workout as last time, not as fluid. It could be my off track schedule, my hurting right IT/hip area, poor sleep I don’t know. I’m trying to improve sleeping habits. As for the calf I feel like a cramp is coming on so I don’t know if I should just welcome it or prevent it because it may be worse than last time which resulted in a small tear and I was out for 2 weeks.

9/3/09
~800m jog to hill
static + dynamic stretch
2x10x15m hills
@ 87%-90%, up hill in trainers on grass, walk back between reps 5 mins between sets, 15 falling, 5 from 3 point
400m or so jog
static stretch

Moist heat

Comments: wasn’t really feeling it today but it was better than last week. The three points did help to make them feel faster but i wasn’t feeling as fast or fluid. I don’t think its anything serious right now but I will see. I do plan to get into more “speed work” as generally accepted by October so I don’t think ill lose too much speed.

9/4/09
Moist heat

9/5/09
3:15 quick pace jog
static stretch
3x200m
1x150m @ 85%-90%, in spikes on track, 2 mins between reps, 10 between sets
(25.3, 27.1, 27.7, 19.0)
static stretch
(didn’t do 1x30,18sec armpumps)

moist heat

Comments: first one felt good, form and everything was on point. The second rep I was a little bit more cautious and less aggressive but by the third rep I was tired and I knew something wasn’t right. I had to slow down on 150 cause someone was on the way so I would probably have been on pace. The original second set was suppose to be 2x200 but I changed it cause the workout was not going as planned. I have been feeling off this week and the times show and that warmup jog alerted me to a little cold on my chest. Cut the workout short cause my training partners hamstring wasn’t right. And of course I didn’t jog a cool down because of my calf.

29

Yr.2-Week 4

9/6/09
Moist heat
Massage stick on calf

9/7/09
800m on grass
static stretch
1x600,500,400,300,200
@70%, in trainers, on grass 5mins,4mins,6mins,2mins,2mins rest
(71+1:53, 72+94, 73, 35+55, 35)
2x30yd forward lunge, backward lunge
static stretch

comments: moving faster on this workout but the end wasn’t as fast as I wanted. Wasn’t easy didn’t really feel that strong but the times surprised me. For was not impressive and of course there is the tightening calf.

9/8/09
17:30min run (2x sump grass)
2xgs circuit
static stretch

comments: I don’t know why my right thigh seems like its being put through 20x the work of the other leg and the lunges/ all the stairs I walk up don’t help it either. The run was at a easy pace not to slow not fast.

9/9/09
Moist heat

9/10/09
400-600m jog on road
static stretch+ dynamics
2x10x15m hills @ 85-90%, in trainers, walk back rest for reps, three mins between set (10 falling, 10 were 3-point)
2xaskip up
1:30 jog on road
static stretch

comments: my right thigh was already done after walking a lot of stairs so I took the workout easy. I feel like there is a ring around my thigh. Didn’t do the gs circuit today because of that. I felt good before the workout besides the leg, more mentally than physically. The workout was good although submaximal I felt some fluidity, and form falling into place over 10m and some of the jelly-leg feelings that I missed from last year.

9/11/09
rain
Moist heat
Heat pad/ice right quad

9/12/09
Moist heat
Heat pad /ice right quad

30

Yr.2-Week 5

9/13/09
800m on road
static stretch
1x600,500,400,300,200
@70%, in trainers, on grass 4mins,4mins,5mins,3mins,3mins rest
(70+1:53, 74+1:39, 72, 35+60, 16+?)
didn’t do lunges because of right thigh
12-13min brisk walk on road
static stretch

comments: moving faster on this workout but the end wasn’t as fast as I wanted. Wasn’t easy didn’t really feel that strong…I don’t know what it is but these workouts do not feel like they are getting easier and the latter half of the workouts are suffering. I will have to blame it on not eating much before the workout and my hurting right quad. On a positive note all though the form isn’t amazing im not externally rotating my legs as much as I used to but I do develop too much breaking of posture at the hip and backside mechanics, I feel like the poor form is only a few meters away from me or if I tried to maintain intensity rather than dieng out. Tried to run more strategically for 400m and down. My left shoulder, pec area was warm and felt tight during and after the workout. Did the brisk walk as a cooldown rather than try to jog on my tightening calf.

9/14/09
Moist heat
heat pad/ice right quad

9/15/09
5x10m shuttle runs on grass
dynamic stretch
1:30 jog on road, hip mobility drills
3x5x15m hill run on grass
85%-90%, trainers, walk back between reps and 3 mins between sets
1:30 jog on road

Comments: took down the intensity and volume and added in more rest to help with the leg. All though it wasn’t as fast I did feel more fluid so I guess there are improvements coming and the major issue is to get healthy.

9/16/09
Moist heat
heat pad/ice right quad

9/17/09
21 mins on the road (s-fp) @ a decent clip
static stretch
moist heat
ice/heat

Comments: at around 10-12mins my quad started acting up but I still kept a decent clip. Ankles and calf was acting up I don’t know why the ankles because I was on the road….

9/18/09
800m on the road jog
static stretch
6x300m @ 65%-70% in trainers on grass, 1:30 between rep
53,54,51,53,53,53
static stretch

Comments: workout wasn’t that hard the actual workout is to do nine in 50 but I guess ill work up to that cause my knees and quad were hurting from yesterday and I didn’t want to go to hard but the workout wasn’t that difficult.

9/19/09
Moist heat
Ice/heating pad on quad

31

Yr.2-Week 6

9/20/09
800m jog on grass
1x600m,500m,400m,300m,200m @ 70%, in trainers on grass
5mins,4mins,3mins,3mins
(73+1:55, 74+??, 72, 34+53, 32)
dynamic cool down

Comments: didn’t really feel that much easier, it was a cool night I was wearing sweatpants and I didn’t really blast a 70 on the first rep so I think that had to do with why the last few reps were better. I did try and run more tactically and I probably could have done another rep but im trying to learn that more isn’t always better. The workout is difficult but it was still in my comfort zone I guess not at the point where I have to draw on extra mental/physical energy like I might have to do in a race. Do feel a little raspy in the throat so I don’t know if im catching something. There was a little outward rotation on the right hip but I don’t think its bad enough to worry about it now.

9/21/09
Moist heat
Ice/heating pad on quad

9/22/09
15x10m shuttle
static+dynamic stretch
2min jog on road
form drills
3x5x15-20m hill sprints (8 falling, 7 3 point)
in trainers, on grass, 85%-90%, walk back recovery, 3 mins between sets
2 min jog on road cool down

ice/heating pad on quad
Comments: Above left knee hurting probably from running on the road. The workout was ok felt a little regression for example popping up quickly and bounding rather than running. 1st set was the worse but I fixed some of the problems as the workout went along. Nothing blazing maybe even a little loss of speed or ease of speed but the last set was closer to what I would be expecting at this point. It was a lower drive, better turn over and contacts, and felt quick(er).

9/23/09
Moist heat
Ice/heating pad on quad

9/24/09
20 minute jog (2 sump out side circuits)
in trainers at easy pace

Moist heat
Ice/heating pad on quad

Comments: quads, calf…feeling a little sick so I took it easy…the run is on grass but its so hard I doubt its an improvement and very uneven….

9/25/09
800m jog good pace on road
static stretch
5x300m @ 70-75% in trainers on grass, 1:30 rest between reps 2 mins before number 5
(49.2, 50.3, 50.2, 49.5, 54)
10 mins dynamic stretch
static stretch

moist heat
ice/heating quad

Comments: pre workout I was well rested and felt ready mentally weather was cool but not too windy. I was surprised at the times I had originally set a goal of getting the first three in 50.X and then do 3 more in whatever I can but the times turned out better than I thought. Form was decent, I think somewhat of an improvement there was more relaxation in the upperbody and I used better pacing. The times were an improvement from last week but I didn’t finish the workout I called it a wrap after number five even though I think it was partially mental cause I had achieved my goal already and I faded if I pushed more I probably could have came in at 52 but I thought the rep number 4 was slow until I looked at the watch. So I think I got/still have a cold but its mostly congested nose at this point looking back on last years log it seems I got a cold at the end of week 5 which is about the same time this year…

9/26/09
Moist heat
Contrast shower focus on right quad

Comments: So I think I got/still have a cold but its mostly congested nose at this point looking back on last years log it seems I got a cold at the end of week 5 which is about the same time this year…

32

Yr.2-Week 7

9/27/09
800m jog on road at a moderate but not too slow pace (4mins vs 3 on Friday)
static stretch
1x600m,500m,400m,300m,200m @ 70%, in trainers on track
4mins,5mins,3mins,3mins
(78+1:50, 71+1:31, 71, 33+51, 16+??)
walk 300m, static stretch

Comments: rain flooded the grass and the track was soggy, but it wasn’t too cold with a light wind. Mentally I wasn’t into the workout but I did have the goal of going beyond the “comfortable discomfort” zone. First one I thought it was faster but although the 400m split was slow the overall time was an improvement. The following reps were good, time wise. My form is horrible on these longer reps though not even near Fridays. Shoulders really felt the pain, slight external rotation of the legs, no triple extension, too much backside mechanics….Trying to push beyond the discomfort zone might not be that good an idea yet because I had a little Charlie horse scare after the 200. One good sign- I spent less time bent over between reps this week. I don’t know if the better ending times are due to the slower first rep or not…

9/28/09
Moist heat
Ice/heat pad

9/29/09
10x10m shuttles
dynamic stretches
1min jog gradually increasing speed on road
dynamics
2x6x15-20m hill sprints, 85%-95% in trainers on grass
(6 falling, 6 three point), walk back between reps and 3 mins between set
1:30min jog
static stretch

comments: aside from the injuries, right it area into glute/ham area was bad today but not the worst its been I climbed 5 flights today and shoulder isseeming a little regressed, good practice, had to shorten the workout and warmup due to time constraints. There was less bounding, felt quicker but still have to work on backside mechanics and posture.

9/30/09
Moist heat
Ice/heating pad

10/1/09
9:30 run quick pace (1 sump grass)
moist heat
contrast shower focus on quad

Comments: quad was hurting I cant walk up three flights without it starting up, chilly night arm was also hurting so I wanted to be fast and quick but not put too much strain on my body

10/2/09
800m jog on the road 3:20
static stretch
5x300m @ 70%, in trainers on grass, 1:30-1:40 rest between reps
(49.1,50.1,50.4,51.7,51.6)
dynamic cool down
Comments: long day doing manual labor volunteering arm and quad was hurting didn’t expect that much and mentally wasn’t really on point, cool night with some wind. The Times are good definite improvement from week one but not that much from week 2, would have added the 6th rep but I thought against it to save my leg and to just get all 5 at 50.x then add a rep hopefully that’s next week. Form wasn’t anything special but the workout did seem a little easier and I thought I had ran faster on the last one cause I did push but it wasn’t as good as I thought. Less bending over between reps.

10/3/09
Moist heat
Contrast shower focus on right quad

33

Yr.2-Week 8

10/4/09
800m jog on road at a decent pace (3mins)
static stretch
1x600m,500m,400m,300m,200m @ 70%, in trainers on track
4mins,5mins,3:30mins,3mins
(77+1:48, 71+1:31, 34+70, 35+53, 15+32)
walk 400m
dynamic cool down
static stretch

Comments: mentally impartial, was a little upset before the workout but the workout cleared my mind, don’t know why the first 600 is so slow these days but the overall time is improving. Form was a little better but still nothing impressive, more pushing over the home stretches but form did deteriorate and less bending over except for after the last two reps. Felt like the last few reps were faster than the clock showed, weather was warm with the occasional headwind. Got a little lactic acid feeling, these workouts don’t seem to be getting easier. Also even though I do feel a bit better I still feel a little cold like feeling on my chest.

10/5/09
moist heat
ice/heat pad on right quad

10/6/09
10x10m shuttle runs
static stretch + dynamic stretch
1:00 jog on road
form drills
3x5x15-20m hill sprints, 90% in trainers, walkback between reps and 3 mins between set
1:30 jog on road

moist heat

Comments: not to good not to bad, I don’t know if I’m as content as last week cause I felt there were more lower quality reps but I don’t think its anything to worry about right now my it band/hamstring and quad area was hurting

10/7/09
moist heat
Ice/heat pad on quad

Comments: my it band/hamstring area hurting…standing on the train, walking, laying down

10/8/09
~9:30-10min moderate pace run

Contrast shower focus on right quad

Comments: got attacked by a dog at the end of the run was in the wrong place at the wrong time because I ended the run early when I caught a cramp from eating too much before…the itband/hipbone area was hurting I think it has to do with standing on the train

10/9/09
600m jog
static stretch
6x300m, @ 70% in trainers on grass, 1:30-1:40 rest between reps
(49.8, 50.9, 50.8, 50 high- 51 low???, 48.6, 52.1 )
dynamic stretch
agility drills
static stretch

Comments: good workout, I didn’t feel anything special mentally, weather was decent cool not too windy but the times were good slowly moving towards the goal of 9x300 hopefully it will come before the weather gets too bad. I didn’t feel destroyed after the 6th rep but I felt anything else would be too much and not necessary at this point. The 48 was unexpected but I had a little makeshift competition on that rep. Orthopedist sent me to physical therapy for my shoulder diagnosis tendonitis. Calf was tight.

10/10/09
Moist heat
Ice/heating pad on right quad

34

Yr.2-Week 9

10/11/09
800m jog on road at a decent pace (3: 20mins)
static stretch
1x600m,500m,400m,300m,200m @ 70%, in trainers on grass
4mins,5mins,3:30mins,3mins
(78+1:49, 70+1:31, 33+71, 34+54, 14+29)
walk 400m
dynamic cool down
static stretch

Comments:I had to cut in on the 200 by the bend because someone decided to laydown there…so I don’t know about the time…mentally impartial…cool night under the lights, calves were tight, workout seemed to be going as regular until the 400, I don’t know if I timed it wrong or what but I expected a 69/70, and the 300 I don’t know…maybe it was pacing, I could really feely the weak core/side spasm especially the 600 and the 500, form wasn’t anything special at all, I have 70% on my workouts but that’s just based off my speed they do feel harder…calf was tight after workout still…

10/12/09
Moist heat
Ice/heat pad on right quad

10/13/09
15x10m shuttle
static+dynamic stretch
1:30min jog on road
form drills
3x5x15-20m hill sprints (8 falling, 7 3 point)
in trainers, on grass, 85%-90%, walk back recovery, 3 mins between sets
1:30min jog on road cool down

moist heat

Comments: not that bad of a workout little chilly, had to do some work to get psyched, felt fast but nothing special, of course the quad hurt with a little hamstring, explosiveness out of 3point was poor and the regular problems but they are slowly evening out so I wont complain

10/14/09

10/15/09
Rain…

Moist heat
Ice/heat pad on right quad
Really small dynamic set

10/16/09
800m jog
static stretch +dynamic stretch
5x300m, @ 70% in trainers on grass, 1:30-1:40 rest between reps, 2:30 before rep 5
(48.7, 48.9, 50.7, 52.1, 53.6, decided to rap it up )
dynamic stretch
static stretch

moist heat

Comments: cool night 45, real feel 40, warmed up in the sweats, mentally nothing special but because of the weather didn’t expect much. I don’t know how to read the results in some ways it was good in some ways it good because I did do two 48.x reps but then the rest of the workout was killed. The 48s didn’t even feel that hard I was actually surprised when I saw the watch and the 52/53 didn’t feel as bad as they used to. The drop off was worse than the first time I did a 49 though so I don’t know…

10/17/09
Moist heat
Ice/heat pad on right quad

35

Yr.2-Week 10

10/18/09
800m jog on road (3:40mins)
static stretch
1x600m,500m,400m,300m,200m @ 70%, in trainers on grass
4mins,5mins,3:30mins,3mins
(70+1:51, 75+1:39, 34+???, 36+57, 17+37)
walk 400m
dynamic cool down
static stretch

Comments:45 degrees, real feel 36 a light drizzle for part of the workout, windy, mind wasn’t in it, but I have been impartial as of late, didn’t expect much didn’t get much, I don’t know what happened weather it’s the weather or I overcompensated on the first and killed the rest of the workout…this also has been my worse workout of the week so I don’t know what to say…I have been noticing over the last month or so that I have a feeling at the bottom of my throat/upper lungs almost like a cold kinda but theres no cold and I usually have it when I wake up or during this workout…

10/19/09

10/20/09
10x10m shuttle runs
static stretch + dynamic stretch
1:22 jog on road
form drills
3x5x20-25m hill sprints, 90% in trainers, walkback between reps and 3 mins between set 8 falling, 7 three point
5 stationary quick leg
2:00 jog on road

Comments: pretty good workout, not too cold, mentality was good, seein improvements. Put some focus in on upperbody, had quite a few slips in thre point, and I think my quad area hurting affects the explosiveness.

10/21/09
Moist heat
Ice/heating pad

10/22/09
3 min jog
static stretch
5x300m, @ 70% on 150 indoor “track”, 1:30-1:40 rest between reps,
(48.7, 53.6, 51.3, 51.7, 52.6)
dynamic stretch
static stretch

moist heat
contrast shower focus on right quad

Comments: really not pleased with the results but I had to do the workout in this setup because of off track commitments…don’t know if it was the small track, new pacing, or what but I was just not on my game. Felt like I was on one foot, form wasn’t anything good, arm and side spasm hurt, air wasn’t good…I don’t know

10/23/09
9:45 run quick pace but not blazing (1 sump perimeter on road)

Comments: arm was hurting probably cause I was picking stuff up earlier, quad was hurting…nothing really to note in this run still don’t know whats going on with my chest/throat but I was handing out flyers today so I was doing a lot of talking. 51 with light drizzle.

10/24/09
Moist heat
Ice/heating pad

36

Yr.2-Week 11

10/25/09
6 laps on grass circuit ~ 3 miles

Moist heat
Contrast shower on legs

Static stretch before bed

Comments: moderate pace on the slower side, weather was decent not to hot not to cold…started out faster but started slowing on lap 3. Was experiencing some right hip, and Achilles pain from standing last night and during the run too.

10/26/09
Moist heat

10/27/09
15x10m shuttle runs
static stretch + dynamic stretch
1:22 jog on road
form drills
3x5x20-25m hill sprints, 90% in trainers, walkback between reps and 3 mins between set 8 falling, 7 three point
5 stationary quick leg
2:00 jog on road

Comments: pretty good workout, not too cold 53, mentality was good, seein improvements. Few slips on the 3 point there I can definitely see how bad my legs are damaged when doing 3 point. Focused on active foot strike. Quad and left calf were just tight/hurting though.

10/28/09

10/29/09
12:18min jog @ a decent pace
light static stretch

Comments: my Achilles and lower calf started killing me during the second half of the run which slowed the pace I did the first half in about 5 mins. Did a light static stretch but didn’t want to over do it. It was feeling similar to how it felt when I did a long run in the spring before my calf injury so ill be watching that

10/30/09
Moist heat

10/31/09
800m jog on grass
static+dynamic stretch (30yd)
did a few quick legs
3x4x10m acc @ 95% on grass in spikes, walk back recovery, 3 mins between set
800m jog cool down on grass
static stretch

moist heat

Comments: nothing really impressive or really bad, same as the hill work. I had a few slips, but I feel that everything will come together soon enough. Weather was good 65 ish with a light wind.

37

Yr.2-Week 12

11/1/09
3:20 min jog on road
static stretch
few stride outs
5x300m, @ 70% on track, 1:30-2mins rest between reps
(46.4, 50.4, 50.7, 50.4, 51.7)
dynamic stretch
static stretch

moist heat
contrast shower focus on right quad

Comments: cool 55-56 with a light wind, wasn’t that bad though workout in the sweat pants even though I had intended to take them off. Maybe times were faster because I was on the track, the 46 was unexpected I always seem to ruin the workout on the first rep positives there seems to be some adaptation and I am running closer to what i wanted at the end of GPP but I still am not that good with pacing; I think the times were only on pace because I was tired. Form wasn’t really that special but I was holding it together longer than previous, I think my hip strength and mobility is weak and I definitely need to work on that. My arms were hurting after the workout, on the last rep I think I tried to focus too much on bieng relaxed instead of just muscling it through or else I could have got a 50.X…I don’t know…

11/2/09
Moist Heat

11/3/09
1:22 jog on road
15x10m shuttle runs
static stretch + dynamic stretch
form drills, hip mobility
3x5x20-25m hill sprints, 90-95% in trainers, walkback between reps and 3 mins between set 8 falling, 7 three point
hip mobility
2:00 jog on road

moist heat

-Morning massage stick the last 2 days-
Comments: pretty good workout, not too cold low 50,high 40’s real light wind once I warmed up it wasn’t that bad , mentality was good, seein improvements. Achilles hurt after this workout maybe I am stressing trippleextension too much. Shoulders tight out of 3 point.

11/4/09
Morning stick massage
Comments: right achilles hurt.

11/5/09
Morning stick massage

10:14 jog at a good decent pace on road (fPkwy)
first half was around 5mins so pretty even
static stretch

Comments: 44 real feel 38, had the hoody on today, Achilles especially the left calf and Achilles started burning near the 7-8min mark so I rapped it up instead of going to 15mins. Did feel faster coming back though, maybe cause I already traveled the path…when I was trying to stretch my left calf the Achilles hurt so ill watch that

11/6/09

11/7/09
800m jog on grass
static+dynamic stretch (30yd)
did a few quick legs
3x4x10m acc @ 95% on grass in spikes, walk back recovery, 3 mins between set
some hip mobility hurdle drills with no hurdles, over under, side stepover
400m jog on grass small static stretch
800m jog cool down on road
static stretch

moist heat

Comments: 45 real feel 41, in the hood and sweats today, nothing really special a little right hamstring and right groin but I rubbed it to warm it up and did some bounds, didn’t really feel especially fast but decently consistent, shoulders were a bit tight and pushoff could use work

38

Yr.2-Week 13

11/8/09
3:20 min jog on road
static stretch
few stride outs
5x300m, @ 70% on track, 1:30 rest between reps, 2 min s before 5 and 6
(47.9, 49.7, 50.7, 52.2, 50.8, 52.3)
walk 400m
dynamic stretch +small hip mobility
static stretch

moist heat

Comments: cool mid 60’s, not liking the foot strike, felt I was on my toes and the toes were bunched up and the cycle wasn’t good…shoulders and upper bust was killing on the 6th, 6th rep was more for dealing with the pain after finishing off in the 5th, didn’t get the 50.X that I wanted but it was a decent effort. The times were probably faster but I had to switch lanes during the run because of people on the track and I even tried to slow down on the first rep but it was still fast.

11/9/09
Moist heat

Comments: thighs especially right quad feeling beat up especially when im sitting

11/10/09
1:30min jog
static and dynamic stretch
3x20m attempts at hill sprints
hip mobility
static stretch

ice quad
moist heat
stick massage

Comments: my right thigh was not into it tonight even though it was a decent high 50’s it just felt torn up and damaged I decided it was in my best interest to cut the workout and just do hip mobility. It’s the inner thigh area going around, the pain seems to be in the deeper layers of muscle not right on top.

11/11/09
Moist heat
Icing

11/12/09

11/13/09
Physical therapy
Estim on arm, heat, arm raises and bicycle

11/14/09
3:40 slow jog on the road
400m jog on track
static stretch
dynamic stretch…few hip circles but not a serious hip mobility
5:11min jog (2 laps in lane 2)
static stretch

Comments: leg was giving a little trouble , ill just ease back into the workout just going to do low intensity for coming week and see what happens. There feels like theres two lines on opposite sides of the quad, not by the it bands but more near the top, apart from the broken down feeling but I didn’t really push it too much. Calf is tight too and right it and hip area still off.

39

Yr.2-Week 14

11/15/09
14:11 run on road at a good decent pace (sump road)
dynamic stretch
static stretch

moist heat

Comments: quad wasn’t that bad but still felt some pain, and left calf was tight, I can definitely feel the difference in the leg cycle as the left foot has a better turnover than the right but all in all it was a good run weather was low 60s so that was a plus. Good static stretch session.

11/16/09
Moist heat….

11/17/09
10:20min easy good pace jog on the road (sump perimeter)
static stretch

Comments: right quad was hurting during the day, I don’t know what it is about Tuesdays, felt it dragging in the latter parts of the run. Left calf was tightening and I felt the blood pooling feeling. Both ankles and the area above the left knee…I don’t know what it is……the knee is probably just weak, and the ankle might be a pronation issue caused by a muscle imbalance or slow recovery from previous injury thigh I have no idea it just hurts for no reason sometimes like when im sitting down it was also a cool mid 40s (46 real feel 44), I had on a sweatshirt and hat.

11/18/09
Physical therapy
Heat,estim, lateral and front raises and curls on arm

11/19/09
3:20min jog on road (to sump)
static stretch
dynamic stretch
hip mobility
3:30min jog on road
static stretch

Comments: my thigh is still a bit messed up the Achilles and calves are tight and hurting when I was stretching the left foot it felt like it was doing more harm than good and the ankle felt bad too. 57 degrees not too bad at all but there was the occasional drizzle. Stretches and drills were on grass.

11/20/09
Physical therapy
Heat,estim, lateral and front raises and curls on arm

11/21/09

40

Yr.2-Week 15

11/22/09
8:30min jog on road, stretch , 5 min jog , sretch, 3min jog , stretch, all at a good decent pace

Comments: cool 54, wearing a hood and hat, not too intense to stress the thigh but the calves and Achilles were acting up

11/23/09
Physical Therapy

11/24/09

11/25/09
Physical Therapy

11/26/09
800m jog everything on track
static + dynamic stretch
1x600, 600, 400, 600 @ 75%-80%
5mins,6-7mins, 6-7mins rest between reps
(1:50, 1:56, 1:27, 2:09)
10-15mins rest
1xsuicide about 100m worth
1xgassers
100m jog then dynamic + static stretch

Comments: it says 75-80% but the work out was way harder, bieng my first “workout” since I took a break for my right thigh I guess it was as bad but I would die horrible I kept decent composure in the first two but the second on I went out hard and died the others is was pretty much trotting the last 100-200. The suicides and gassers weren’t that bad after the break even though my head was still spinning. It was a decent 53 and I ran in sweats the first two reps there were people in the lanes.

11/27/09

11/28/09

41

Yr.2-Week 16

11/29/09

11/30/09

12/1/09

12/2/09

12/3/09
5:30min jog on road in the morning (stead-house)
static stretch

9:00min run on road in the night ( sump perimeter)
dynamic stretch
static stretch

Comments: 53 not that bad morning run was pretty sluggish maybe cause I had on sweatpants and jacket but during the night was better although I felt my calves tightening and acute pain in the thigh still…I haven’t been taking the proper steps to help treat it but I’m going to be more proactive now. Earlier in the week my calves were tightening up and I wasn’t doing anything so im not sure what the problem is.

12/4/09
Physical Therapy

12/5/09

42

Yr.2-Week 17
12/6/09
10min run indoor
dynamic+static stretch

400m ~57

Comments: I was feeling a little cold on my chest, calf was tightening and I felt a bump on my left shin since it was indoor I had a little trouble breathing.

12/7/09
Contrast shower on quad

12/8/09
Contrast shower on quad
My calf keeps tightening up after these showers

12/9/09
12/10/09
12/11/09
12/12/09

gonna be taking some time off…see if the outdoor season can be salvaged

43

Yr.2-Week 18
12/13/09
12/14/09
12/15/09
12/16/09
12/17/09
12/18/09
12/19/09

44

Yr.2-Week 19
12/20/09
12/21/09
12/22/09
12/23/09
12/24/09
12/25/09
12/26/09

45

Yr.2-Week 20

12/27/09

12/28/09

12/29/09
4:23 jog on road –
dynamic to static stretch
4x17-18sec hill
(17.6, 17.5, 18.x, 18.x)
walk back recovery ( ~ 1:30min)
16min seat/walk around
vomit
static stretch

Comments: hot around 9 just woke up first day back hill bad but not at bad as I thought I was planning to try to come back and do 2 reps but that was before I vomited

(house to dollars shop warmup, bottom of hill to gate hill)

12/30/09
3 mins + 3 mins jog
dynamic warm up
5x3 turn arounds (40 sec recovery)
5x5 turn arounds in 60 ( 60 sec recovery)
(40, 39, 38, 38, 37// 60, 64, 64, 65, 65)
2:30min jog on road
static stretch

Comments: unlevel ground, slippery red dirt ~300m=5xlength. Did workout but not as hard as I thought it should be. Little pains returning in the right leg.

(road+dirt area warmup at school, dirt path reps)

12/31/09

1/1/10

1/2/10