friday:
4/1:
7.5 weeks since inj.
good warmup
2x 100m accel/maintain 80%
ice
chiro
tight rt.semitendinosis due to tight rt.latisimus due to low neck nerve root compression due to head forward, shoulder forward posture.
sat 4/2
600m jog
stretch
2x300m 15min rec. 52.5sec/49.5sec
in flats/ on dirt
working through psychol. fear of re-inj. and some pain, but overall pretty good.
ice
Mon 4/4
ext warmups, drills, sit ups, pushups
incl. 800/600/300/3x100 jog progress. faster.
6x10x10m
tues 4/05
8 weeks since inj hamstrng
same as yesterday:
ext warmups, drills, sit ups, pushups
incl. 800/600/300/3x100 jog progress. faster.
6x10x10m
friday will be first race; only necessary for logging a time; best 8 times in season so far go to conference meet… 4/29.
Joe doesnt need to push it.
Especially since we are lined up for ART next week and he should be able to open it up more-so acceleration-wise after treatments.
we will prob’ly do an open 400.
wed. exact 8 weeks since inj.
-same extensive warm-up.
2x300m w/spikes
40.21sec
40.20sec
- first one dull pain,
-second, after 20min. recovery. no pain
comments:
-9sec better than last weekend
- a little queasy after first rep; lactic?
- full rec. with no warm up.
-last week times: 50.+/49.+
-scheduled for open 400m friday night.
-usual protocol; ice, bcaa’s, cytofuse.
-assume tomorrow off day; massage.
apparently ive experienced the same pain after i ran the 300s this week my hamstrings were in such pain as compared to any other muscle in the body and i think its because its still weak and not able to handle the lactic acid. i found the last 50m an absolute nightmare. goodluck with the 400 to joe, hope there wont be any rounds or its gona get messy. take care and all the best, and remember massage therapy to get the accumulated lactic out of the muscle is essential
thurs:4/7
active recovery:
light warm up
brief jogging
light stretch
light massage
ready for 400 tomorrow.
alright! 4/8
q’d for states… at 85-90%!
gotta like that.
400m- 52.49h, on dirt track, swirling wind.
lactic attack in glutes but ham fine…well there was some tightness.
nice! good to see that he’s runnin well. Congrats
excellent start, well on 
should be in sub 50 shape in no time. congrats
monday:4/11
extended warm up:
800m jog
drills with team
push ups
400m jog (faster)
push ups
300m jog (faster)
assisted stretching
3x100m jog (faster) walk back
8x10x12.5m
pushups
excellent workout! hows the speed with the 12.5’s? any progression so far? also are the push ups performed to failure? goodluck with everything
thanks KOMY;
the speed is around 80-90% on the 12.5 accels.
it varies and is not to be timed.
I - i thnk I messed up the order of core and jog; we also do sit/ups.
I’ll do it right later today.
at the end we do 3x p/up to failure.
tues:4/12
extended warm up:
800m jog
stretches and drills with team
2x10 situps/2x10 pushups
600m jog
2x10 situps
300m jog (faster)
assisted stretches
3x100m jog (faster)
2x300m with 20m accel.full recov. dirt track
41.16
40.60
pushups to failure
bcaas
cytofuse
got ART today: release adhesions in upper tendons,lower tendons, and middle of ham.
wed.4/13
got ART today
extended warmup as above;
ART therapist came to pract. yesterday and today; did assisted stretching.
7x10x15m accels
pushups
friday 4/15
Q’d for states in the 200!
22.78h on dirt, against strong wind, 2nd lane.
We will be there.
conference final in 2 weeks; 400/200
sunday:4/17
long warm up as usual.w/situps and pushups.
8x8x15m
pushups
4x400 this friday.
next week conference final; double.
tue:
extended warmup w/situps/pushups
7x8x17.5m
pushups
extended warmup with situps/pushups and drills.
2x300m hand, on dirt;20min recovery
37.79
37.89
He’s baaaack…