Injured Sprinters Quest to PR

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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

46

Yr.2-Week 21

1/3/10
1:25min jog on road
3xhills at increasing intensity on road
dynamic warm up
3x3x10-20m acc on grass in spikes (falling, pushup, rolling)
2min rep, 3 min set
static stretch

Comments: grass was kind of spongy didn’t really feel in it with the spead today form was nothing special

(7th day grass)

1/4/10 3:30 jog on road
dynamic warmup
2xstride out
2xcircles testing out
6x 3back,3 forth on grass ( ~ 8sec straight)
+1 more rep because of too long recovery
3 mins
6x jog down sprint up
3:16 jog on road
static stretch

Comments: unlevel and hilly warm up wasn’t the best, there was some groin pain workout did have some difficulty though

(center )

1/5/10

1/6/10
3 min jog road
dynamic warm up
3x3x15-20m acc (fall, roll, fall )
3 min jog
static stretch

Comments: felt a little faster maybe because the area was more spacious but it was a cooler day, calf a little tight

(center)

1/7/10
6:50 run on road
8:08 run on road
static stretch

Comments: hilly, cold on lungs feeling, dead after going up hills, second rep the first half was mostly jogging

(ferdy, top road)

1/8/10
3 min jog on road
3x back and forth jog
dynamics
3xstride outs
1x19.6 hill ~85% walk back recovery ~2 mins
3x22-23 sec hill
(22.1, 23.5, 23.6)
5 mins rest
2x22-23sec hill
(22.9, 25)
9 min recovery
2x6-8sec hill @85%
(6.5, 8.1)
1:30min jog
dynamic +static stretch

Comments: warm, not hot. Calf felt tight on last short hill so it was done right quad starting to hurt

(7th day grass, gramps hill)

1/9/10

47

Yr.2-Week 22

1/10/10
2 min jog
3xstrides
dynamic stretch
3xstrides
3x3x 15-25m on center grass (fall, roll, fall)
2mins rep, 3 mins set rest
2:30mins jog on road
static stretch

Comments: legs getting the broken down fatigued feeling, accels weren’t impressive, mind set was off

1/11/10
3 min jog
dynamic
3 strides
8x6x back and forth ~30m each 73-76% in about 57sec
1:30min rest rep
3 min rest
6xjog, run back in 3 mins
2 min jog
static stretch

Comments: easier than last time but intensity was lower inner thigh/ leg hurt

(center)

1/12/10

1/13/10
3min jog road
dynamic
3xstrider
3x3x20m acc ( fall, fall, roll)
2 min jog
static stretch

(center)

1/14/10

1/15/10
3 min jog on road
dynamic
3xstrides
4x22.5 -23.5 sec hill
(22.9, 23, ?, 22.9
2 min/walk back recovery rep
6:30 min rest set
1x 23.1
3 min rest
1x25.3
2 min jog on road
static stretch

Comments: sun was out, fast work out, still difficult mostly the last reps felt. Control most parts. Calf started acting up in the end faster than previous week maybe because of rest day.

(gramps hill)

1/16/10

48

Yr.2-Week 23

1/17/10
2 min jog on road
3 back and forth
dynamic
3xstrides
3x3x20m acc
3 min jog
static stretch

Comments: right thigh acting up

(center)

1/18/10
2 min jog on road
dynamic
8x6 back and forth
1 min rest rep
3mins rest set
6xjog fartlek
2 min jog road
static stretch

(center )

1/19/10
9:02 min run on road/hills
static stretch

Comments: quad had some pain and calf tight

(pass top road)

1/20/10

1/21/10

1/22/10

1/23/10
2x sump perimeter (7 min rest )
(9:02, 9:07)
run moderately fast paced

Comments: 38, real feel lower cold on chest, tight calf hurting quad. 2nd felt better though not as much shock

49

Yr.2-Week 24

1/24/10
4 min run on road
2 min + 7min run
5 min jog
4 min jog
static stretch

Comments- 50 real feel 44, quad hurting returning to November state

1/25/10

1/26/10

1/27/10
Slow jog
Dynamic warm up
1200m jog
6:16

Comments: 44 real feel 32.

1/28/10

1/29/10

1/30/10