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.
freshen up your mind and make you enjoy it once again is possibly the most important thing. I’ve had a pretty full on time the past while and having only just finished with hassles from my old job am facing new ones with the new one :rolleyes: It is good in many ways but we have just had it confirmed in the last week that funding for next year from our major provider has been cut by 25%!!! :eek: So that is a major blow and I’m having to go through a major restructure that will probably lead to redundancies
Conditioning
Bike 45 mins
Rower x 3min to ease up legs
abs
10 x 30 sec on / 30 off various exercises
stretch
Rating
7
Forgot just how much bike hits muscles in a different way
Man I’m pathetic at times instead of being a soft cock wimp I need to man up and get this sorted. My shoulder is miles better than it was a few weeks ago and for all my bitching and moaning my ankle is actually not that far off right and looking at what I have planned over the next few weeks can probably cover a fair bit of it doing hills and other things. 8 days ago I rated the session 9.9 for heavens sake! I probably just need to be patient and lower my expectations a bit.
Grass
2 x 10m walkback rec
2 x 20m 90 sec rec
3 x 100m walkback rec (90 sec)
20 mins
3 x 100m walkback rec (90 sec)
Power Clean
3 mins rec
3 x 60, 62, 65, 2 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
8.5
Was away for the weekend so no training. Leg felt fine so thought I’d see how it went on grass, a bit of discomfort but nothing too bad although tomorrow will be the proof. Weight this am 174lbs (79kg) goals = 169 (77kg) by end of October and 165 (75kg) by Christmas.
Which situation do you refer to? The injury one or general lack of ability?
While it is a nice change and all I do wonder about the lack of actual time on my legs. Maybe that is more mental than anything though and as you say it will be interesting to see.
Sun 6 September
Track
2 x 10m walkback
2 x 20m 2 min rec
2 x EFE 5 mins
200 (29.53) + 2x80 walkback rec
30 mins
200 + 2x80 walkback rec
Bench
3 mins rec
3 x 62, 67, 72, 77
Hang Snatch
90s rec
5s x 3r x 40
S/set with 90 sec between reps
Squat 1s x 8r x 60, 3s x 8r x 90
Chins1 arm db row 3s x 5r
1 arm db swing
90 sec rec
2s x 5r x 22db
abs
10 x 30 sec on / 30 off various exercises
stretch
Rating
7? time will tell
man that kicked my ass :o was pleased with 200’s, form felt good and strong, went pretty hard out too. L calf a bit tweaky on last 2 x 80’s but doubt it will come to much.
Hills
2 x 10m walkback rec
2 x 20m 2 min rec
45 sec, 60 sec rec, 15 sec
30 mins rec
45 sec, 60 sec rec, 15 sec
Squat
3 mins rec
3 x 72, 82, 92, 102, 107
S/set with 90 sec between reps
Bench 5s x 3r x 60
Iron Cross 4s x 12r x 5 plates
S/set with 90 sec between reps
SLDL 3s x 5r x 75
Standing DB press 2s x 5r x 15db
S/set with 60 sec between reps
Curls 2s x 8r x 30
Tate press 2s x 8r x 12dbs
abs
10 x 30 sec on / 30 off various exercises
stretch
Rating
8
went back to steep hills and all ok.
Planned on going up to 112 on Squats but L knee gave a very slight tweak on 107 so thought play extra safe and stop. Can’t recall last time I did any direct arm work.
Auto Reg rating
+2 Track :eek:
2 x 10m walkback rec
2 x 20m 2 min rec
2 x 30m 3 min rec
2 x 10m blocks walkback rec
2 x 20m blocks 2 min rec
2 x 30m blocks 3 min rec
2 x 40m blocks 4 min rec
2 x 50m blocks 5 min rec
3 x EFE 4 min rec
Power Clean
3 mins rec
3 x 60, 62, 65
S/set with 90 sec between reps
Squat 5s x 3r x 80
Standing db press 12db x 12, 10, 8, 6
1 arm db swing
90 sec rec
3s x 5r x 22db
Single leg hip thrust
90 sec rec
2s x 8r
S/set with 60 sec between reps
Curls 2s x 8r x 32
Tate press 2s x 8r x 12dbs
abs
10 x 30 sec on / 30 off various exercises
stretch
Rating
8
all fine body wise although ran out of puff on last few reps at track. Fine to 40m but the 50s were a bit so so.
Really not sure what I will end up doing, am enjoying the variety at present and will see how things go. Intend racing and think I should be ok but not sure whether to do 100 / 200 or some 400’s. I’ll see how things develop.
time will tell