Injured Sprinters Quest to PR

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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