Week 45
6/28/09
6/29/09
800m jog
static + dynamic stretch
2x35m, 35m, 30m acc+ 40m fly
1x30m acc+ 40m fly on curve
1st set on straight from blocks, second and 3rd on the curve from down start
@ 95%, spikes, 3mins between reps, 7 mins between set
100m high knees
800m jog
Comments: whenever I come out the blocks my left groin is always hurting, the ones on the curve were estimated with 33steps=10m then I rounded up to 100 steps for 30m. The curve has improved, straight was ok seeing as I’m horrible with the blocks, left calf hurting again and outside of my right hip into hamstring area is feeling tight. Massaged it a bit yesterday but I don’t think it really helped.
6/30/09
800m jog
dynamic stretch
8x200m @ 70%, in spikes 1-1:30min recovery
29.1-33.1
dynamics+static stretch
Comments: went out in 25 for the first one bad idea….felt I could have ran them faster even though I was struggling/dead after the last rep…I always seem to have that feeling. My groin into hamsting area is killing my legs feel done my calf was acting up so I didn’t want to try and test it by jogging the cooldown…thought I was getting over this but it seems to be back….
7/1/09
22:04 jog
all on the pavement or on the track on the track was a mile fartlek
Comments: my hamstrings were killing today my legs felt wrecked I thought this would help but my calf/ Achilles was tight halfway through the run and my knees were hurting from the start. I felt like there were patches and stuff in my hamstrings.
7/2/09
8:51 jog all on pavement
static stretch
Comments: about 4 mins in it started thundering so I ran home for my life tight calf, hurting knees and everything. I massaged/ put bengay on it but after it wore of it was even tighter. Lower hamstring area hurting too.
7/3/09
800m jog
dynamic stretch
2x40m
2x40m acc+40m float on curve
1x40macc+40m float + 40m sprint on curve
@ 95% in spikes rest 4mins
800m jog
Comments: didn’t have enough time to get full rest on longer reps because it was late. The starts felt better than as of late, one of the 80reps was poor relaxation wise, calf etc was hurting earlier in the day it seems like it hurts more when I do the higher volumes or I just don’t think about it as much during the speed workouts.
7/4/09
800m jog
static stretch
3x300m, walk 200m, 200m, walk 100m
@ 70% in trainers, 1-1:30mins per 100m walked recovery
52,34,53,32,47,30
Comments: nothing special pace was suppose to be 50/30 but w/e for the pass week ive noticed it seems as if my left Achilles twitches as I walk up the stairs and there is a tender strand of muscle in between my hamstring/adductor area on my right leg which mostly acts up when im not running