mine was about 6 weeks ago. Monday was wife Cās birthday and Tuesday was son Lās 19th :eek:ā¦canāt believe he is 19ā¦
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0
Conditioning
3 x 3 x 300 with 100 / 300 rec
abs
10 x 30 sec on / 30 off various exercises
stretch
Rating
7
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0
Track
2 x 10 from pushup walkback rec
2 x 20 from pushup 2 min rec
2 x 30 from pushup 3 min rec
3 x BFR (40m buildup, 20m fast, 20m relaxed) 5 min rec
1 x EFE
Power Clean
3 mins rec
3 x 60, 62, 65, 1 x 67
S/set with 90 sec between reps
Squat 5s x 3r x 75
1 arm db row 4s x 8r x 30db
O/Head squat
90 sec rec
3s x 5r x 35
Lunge
90 sec rec
2s x 5r x 50
abs
10 x 30 sec on / 30 off various exercises
stretch
Rating
4
picked up a virus and was off work Friday so didnāt train till today which was a lightish session.
Feeling pretty shit right now, not due to illness more just the way things are. Everything is sort of catching up such as overwork, long winter, weight gain (approx 4kg) and injuries / niggles. These include left rotator cuff (approx 4 weeks) and more recently and annoyingly my right achilles / calf. That was the reason I only did 1 EFE :mad:
Hang in there John 
L Rotor cuff and right calf = when i see this in clients, i go straight to their hips and 99 out of 100 i come up with hips that are out of wack caused from tightness coming from any or all in different amounts
1 tight thighs, or just one thigh
2 tight hammie/s
3 tight hip flexor/s
4 tight glute/s
these throw the hips out, and then manifest problems Outwards to the limbs
Use a ball and foam roll the rotor cuff areas - 1st time = crazy weird strange painā¦
hope it helps, any Qās, just ask
thanks guys. 
Bold my whole recovery process has been pretty much non existent due to all the extra work Iāve been doing so need to step that up. I know getting a routine going again will really help. I also meant to say I hurt my L ankle about 3 weeks ago when I stepped in a hole warming up. :rolleyes:
Auto Reg rating
+2
Conditioning
30 min rolling hills
abs
10 x 30 sec on / 30 off various exercises
stretch
Rating
8
Weighed myself this morning (been scared to) and if I drop 3kgs then will actually be fine which Iām sure will be pretty simple.
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0
moderate hills
4 x 20 sec with walkback rec
15 mins
3 x 20 sec with walkback rec
15 mins
2 x 20 sec with walkback rec
15 mins
1 x 20 sec with walkback rec
Squat
3 mins rec
3 x 70, 80, 90, 95, 100, 105, 110
S/set with 90 sec between reps
Bench 5s x 3r x 60
Iron Cross 4s x 5r x 5 plates
S/set with 90 sec between reps
SLDL 3s x 5r x 75
DB cuban press 2s x 5r x 10db
abs
10 x 30 sec on / 30 off various exercises
stretch
Rating
7.5
although still a bit tender achilles waay better than earlier in the week.
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0
Conditioning
Rower, 10 x 3min on, 1 min rec
abs
10 x 30 sec on / 30 off various exercises
stretch
Rating
7
I have recently been using this book:
I have found this to be really useful in managing by left sided lateral calf, left hamstring and left sided lower back pain.
I have had this pain in the lateral calf for around 3-4 years. It used to occur during tough endurance sessions on the track (when i went through a long to short intensive tempo type routine (dont ask!) ), and it got to the point where recently I cant even walk without getting it.
Iāve tried everthing which only seemed to make it worse - 2 sets of orthotics, stretching, yoga, strengthening, rolfing, massage, resting etc etc and the only thing that seems to help is trigger point therapy.
I know its early days, and it may all come back when I resume working out, I just thought it worth a mention if John or anybody else wanted to give it a try. I found out trigger points in my gluteus minimus are potentially the cause of my pain. Now I have to work out what it is about me or my training which is creating the trigger points.
Thanks John, Iāll have a good look at that. That said I really think the main issue is that I have been slack with my recovery. My body feels waaay better already with a bit more care such as doing foam roller between abs & stretch so it actually gets done. I had a contrast shower this morning (Sunday) which is first one for ages. Iām sure a refocus on things like that, tidying up my diet (already started that) and dropping the stuff from my old job will really make a difference.
Auto Reg rating
+2
hills
3s x 4r x 40m 4/8 rec
Bench
3 mins rec
3 x 60, 65, 70, 75, 77
Hang snatch
90 sec rec
5s x 3r x 40
S/set with 90 sec between reps
Squat 8 x 60, 3s x 8r x 90
Chins 3s x 5r
1 arm db swings
90 sec rec
2s x 5r x 22db
abs
10 x 30 sec on / 30 off various exercises
stretch
Rating
9.9
I really enjoy hill accelās especially when injuries are very nearly gone. Canāt recall a single rep either running or weights that wasnāt good. 
Bolt :eek:
Vili
Tiger 
WTF???
Auto Reg rating
-2 (poor sleep)
Conditioning
L & S tempo
abs
10 x 30 sec on / 30 off various exercises
stretch
Rating
6
R ankle a bit tired from yesterday but got no worse.
Auto Reg rating
0
Hills
4 x 20 sec walkback rec (80 sec)
15 mins
3 x 20 sec walkback rec (80 sec)
15 mins
2 x 20 sec walkback rec (80 sec)
15 mins
1 x 20 sec walkback rec (80 sec)
15 mins
Power Clean
3 mins rec
3 x 60, 62, 65, 67, 1 x 70
S/set with 90 sec between reps
Squat 5s x 3r x 75
1 arm db row 4s x 8r x 30db
O/Head squat
90 sec rec
3s x 5r x 35
Lunge
90 sec rec
2s x 5r x 50
abs
10 x 30 sec on / 30 off various exercises
stretch
Rating
6
steeper hills than last week so a bit of an ass kicking
Auto Reg rating
+2
Conditioning
30 min rolling hills
abs
10 x 30 sec on / 30 off various exercises
stretch
Rating
6
parts were ok, ankle not as sore as I thought it may have been following Thurs but it really hurt in new places at times.
Auto Reg rating
0
slight incline
3s x 4r x 40m 4/8 rec
Squat
3 mins rec
3 x 70, 80, 90, 95, 100, 105
S/set with 90 sec between reps
Bench 5s x 3r x 60
Iron Cross 4s x 5r x 5 plates
S/set with 90 sec between reps
SLDL 3s x 5r x 75
DB cuban press 2s x 5r x 10db
abs
10 x 30 sec on / 30 off various exercises
stretch
Rating
6
not sure what to do. I was absolutely exhausted yesterday and ankle was pretty sore, today although noticeable it wasnāt that bad and certainly didnāt get worse. I have 7 weeks till the season starts and 9 weeks till first planned 400m hmmmmm right now I feel a million miles away from ready and donāt know what will happen. Something pretty major has to start happening!
Auto Reg rating
+2
Conditioning
Rower, 10 x 3min on, 1 min rec
abs
10 x 30 sec on / 30 off various exercises
stretch
Rating
7
man thatās boring! Ankle felt really good beforehand and after so maybe there is light at the end of the tunnel that isnāt a train coming 
FINALLY finished with all the stuff from my old job
Go Tottenham
Auto Reg rating
0
moderate hills
2s x 3r x 30 sec 2/20 rec
Bench
3 mins rec
3 x 60, 65, 70, 75, 77
Hang snatch
90 sec rec
5s x 3r x 40
Rating
2
in some ways it wasnāt as bad as the rating but in others it wasā¦I hoped things would be fine after 2 days off and the way things have been going but as soon as I started my warmup I could feel my achilles area still not right. It was sort of ok for reps but still not right and I am pretty down about it hence why I flagged most of work out, simply no motivation.
I donāt know what to do as I feel miles away from being ready for the season and physically not in a place to āƧramā ā¦I am really tempted to just say stuff it and not bother and muck around doing other stuff like biking, rowing etc to stay fit.
As you know John - the season isnāt everything mate - get yourself right! Thereās plenty of other stuff you can do. Thereās always next year!
Thatās one of the reasons i like my weekly Masters
meets - I donāt have to worry about āseasonsā if
i donāt want to !!
I agree with Stormbikes -
I would - 1 - Look after the body 1st
2 - then worry about racing
Get a foam ball and get into them small areas that them large tubes just cant do well or get much pressure with.
Do some weights that focus on small areas, such as stabilizer muscles etc
Get a heap of flexibility work done to increase your range
I would take a full month off running, of any kind - and really focus on getting the body all fixed, relaxed and strong.
Then, do 2wks of easing back into it tempo
then do a Gpp
The other thing it will do, is freshen up your mind and make you enjoy it once again.
Oh - and heavy Calf raises - focusing on the bottom range with a static hold of 3-4seconds are great to help break up calf tightness. Really load it up with heavy weight, focus more on the stretch than doing the reps in full range of motion. 2wks of that and your calfs willl feel fantastic.