I had a very bad injury that never allowed me to do 100% speed endurance. Acceleration over 30m was about the most I could do. Along with 300s SE. So that was practicly all what my training is. Then when I was starting to realize what it getting me injured and fixed that. It was about time for meets. I ran 1 speed endurance session with 16.2s ( starting the 150 of the start of the 200m and ending at the 50m mark ) And a week after I started a sireis of meets where I did the worse in 10.72FAT. To say the truth. I learnt 2 things in that season.
If you do proper massage there is about 95% you’ll avoid about each injury in you training and competition ( at least at our level )so now I get no injuries at all. A whole year of free training. No injuries at all. No feel of injuries. No pulls. Nothing. Its 3 times massage a week + any other time I ask for in training or in the days inbetween. I do saunas about once a week in contrast with cool bath. And thats all I need.
I learnt that if you train for something hard. You get to do well at it. And if you don’t train well enough for another thing you don’t get to do it welll. Seems common sense, but its very important. A whole season of starts and 300m SEs only got me to do great 50-60m in my race and then I die. I get passed each and everytime. its as simple as that. you train for starts, you’re a great starter. you train you endurance you won’t die so bad in a race simple and works each and everytime.
man wats funny is that my new coach said that my problem is LACK of massage therapy, since my injury just came out on a very regular day out of knowhere, no strains during a run, no tears nothing. he said that the accumulation of my training load during the weeks with lack of regeneration is the cause of this. i never thought of that before but im sure now that this is going to be a major turn over in my training program since i think its most likely the reason i hurt myself. so i set up in uni to do massage therapy three times per week, and sauna probably two times per week, along with EMS as well, tempo on grass and i think this should be more that enough. im sick of injuries man and the thing is i was never able to perform any proper speed endurance training since any time i finished my acceleration training phase some shit happens to my hamstrings. its good to know it has worked for you man. i also beleive that the 300s u run gave you good endurance for the 200 but its just not fast enough for the 100 hence your 150m time. i think once im back 100% sprinting its going to be geared more to speed endurance training (60-120m) once per week and a special endurance session once per week (up to 300m) and thats it as far as im concerned, i dont think i need more, tempo work along with lifting and strengthening should be good enough for myself.i cant wait to get back 100%. anyways man you look after yourself and stay injury free. whats your training been like lately? have your times improved? whens your next competitions? comeon man lets get some feedback here…
nice relaxing session. made sure that every run was faster than the previous and my hamstring felt good. focussed on lifting my knees up during the last 20m of each run from some lactic acid build up. bit tight from the circuits since been a while. feel refrshed today though
Single hand press ups (on hand on medball, one hand on floor)
Horizontal kick in air (hold on to bar like in pullups, partner throws ball and you kick it out with both feet)
Running in Sand: mix of jogging, striding, horizontal and backward running
1min high knees at same point with increasing intensity per 10sec
Agility runs in sand arounda cones
10min cool down plus a contrast bath (3min hot, 30sec cold)
todays workout was very cool since i havent done like half of the workouts above ever before. i think my new coach knows exactly my weaknesses, and i know he understand my body pretty well. he says we need to build up on the fitness part before we can start any serious running. i will give him all that he wants, time patientce everything and for once in my life not worry about planning my training routine with my coach, im gonna let it all on him and see how things go. looks to me like its a pretty good start
800m jog on grass
form drills x50m + 50m acceleration
diagonals x10 rest: jog horizontal
back kicks x50m x4
drills in sand pitch:
high knees/back kicks/hopping/bounding
1min high knees in same spot
standing long jump x6
easy session, recovery wasnt so bad besides leg getting heavy near the last reps of the diagonal runs. i feel my leg is recovering and responding to training pretty well. im really looking forward to this new system of training and to my new coach. hope things work well
Hi Komy,
happy to hear you are on a good path.
Can you tell me/us what kind of massage?
Is it varied according to your sched? i.e. lighter massage for close to training and deeper for when you have more recovery time?
How does it fit into your training sched?
Joe is only doing rep starts up to only 12.5 m (100x 10 or 12.5m) to increase a little every few days. This is what CF recomended.
If he hopes to race in 2 weeks, how much SE can we get in starting in about 1 week?
Whats up yabni. Where have you been lately. Long time no hear! Ana 3amr! Gharseldin! I come in to check what you’ve been telling me about. Yabni fi nas betehtish keteer hena. Or what do you think! I’ll be coming in from time to time to see how things are going with you.
ok joes dad, ive had a long discussion with my new coach about my hamstring, apparently he done a lot of courses in phsio as well, so he sure knows what he talking about. first of all what i think suffered was a result of an accumulated load of training over weeks without proper regeneration outside the track (ex massage, sauna, ice baths etc) which resulted in lactic acid accumulation in my muscle that basically ended up with a spasm in the upper region of my hams. here’s what he’s told me about this:
you need to remove the lactic acid from the muscles through deep massage therapy on the same day of a high intensity workout (ex sprints and lifts), this could be followed next day by a light massage therapy on the low intensity day (ex tempo runs on an EVEN grass surface) or through sauna, and rotate the cycle. so it basically consists of deep massage therapy on high intensity days and soft therapy on low intensity days, remember you dont muscle your muscle tone going way down on the low intensity day since next day would be high intensity
at our level of speed and fitness, generally a minimum of three massage sessions weekly should be taking place
NEVER test the muscle through any form of stretching, just let it be, cause when you stretch it and you feel a nagging pain, it means youve brought it back to a worse state, so your warm up can consist of light jogging and a dynamic warm up with med balls etc
again tempo runs on a EVEN grass surface is essential with the whole sole of the foot flat on the ground, no running on toes since it stresses the hamstrings and you can gradually build up the pace on grass before even attempting to hit the track
when you feel it recovering better, strength training comes in. this would almost be the most important factor that would test your muscle’s state of recovery. i should start on that sometime this week. apparently the best way for an injured muscle is through elastic cords, attached to a fixed pole on one side and
to the ankle on the other, and the reverse leg press is done. after 15-20reps can be produced with 3-4sets, we can start strengthening through weight training and this is usually the time when we can start sprinting again at 90%
Now about the race in two weeks, i wuld say to test joe’s hamstring strength in the weights room, and compare to the normal leg, if there is a difference in the strength levels (strength imbalance) then i would drop out any competition coming up atleast for a week and re-test and see what happens. and if the muscle is fit enough, then id suggest special endurance runs of 300m only and not less, maybe more if necessary. he made me run the 400 when the max i did in practise was 200s at 85-90%. but you dont hurt your muscles with bigger distances, they are much much safer than anything else. i would drop any distance less that 250-300m. (personal preferance).
3x10m lying on back
3x20m lying on front
1x50m lying on side
10diagonals rest: jog width
drills in sand: high knees/bounds/back kicks ets
10min light cool down on grass
EMS 10x10sec contractions on quads, and left hamstring, light pulsing mode on the injured area
todays session was all performed on grass, and hopefully track as of next week. i feel my fitness is kicking back, and i felt my hamstring getting heavy by the time i finished the 50m which shows how weak it still is, thats why i thought its the perfect time to start EMS. anyways plan tomorow is to hit the weights (havent done so in 3weeks so dont really know what to expect) and a pool session afterwards. recovery is going well and on target.
Pool Session: basically had no energy to do any proper workout, so i just got in there and got myself wet. i held on to a ball and moved my legs about, was good and relaxing.
800m jog
form drills x50m + 50m acceleration x2sets
Circuit Training: 2setsx10reps on each one unless mentioned otherwise
standing squats
explosive medball situps
lateral jumps over bench
pull ups x5
step ups
300 + 200 + 100m on grass
contrast shower 3min hot and 30sec cold.
todays workout was pretty intense and the weather was somewat boiling. i found the drills at the start of the workout pretty hard, especially the 50m accelerations and the fact that the recovery time between any of the runs was 30sec maximum. the circuit session worked out pretty well, i did the first set in 1min 46sec and immediately dropped it to 1min 42sec for the second set. i can see how the coach is slowly introducing me to sprinting and he made me run 300, 200 and 100m on grass today. i accelerated slowly for every run and slowly built up my speed during the middle portion of every distance i ran. im proud to say that i felt no pain. will rest my body tomorow and comeback on friday with more fitness and more workouts. good luck to all u running this weekend. keep pushing it. and congrats to my mates salem and amr on the nationals today. you guys did well. all the best
Whats up man. I did total shit today. 10.84 electronic in the final. Shit that is total shit. I came 5th. Thats total rubish. I had a very little problem at the hip but it was no problem at all. Man. Anyway. Wish it goes better the next time. I’ve still got the 200m tomorrow. Sallem mesh hael3ab tomorrow. I don’t know about the rest
man congratulations and better luck next time. remember its only the start to the season. its who keeps up their level until summer time, this is when the real standards will show. also please check you private message inbox
all what you said is totally right. I just need to ask you some stuff. May be you could ask Dr Zaki about it too.
What makes me believe in what you’re saying is that I ran 22.13 easy in the heats today and then did a shitty 22.21 in the final going all out. So all what you said is happening. I came third but to me that is immaterial.
I was running 300s in training. But I only did 1 per session. They always came 35s. It was once a week. 1 300m only for the whole session. all 35s. very best was 35.17. My personal best is 34.81. The thing is that I finish that 300m and I hit the ground and I couldn’t think of doing another! And if I pushed my self to another one I would do something like 40s. What should I do there. I missed tons of tempo volume. But that was due to some problems. I had no much time and so I chose to through the tempo since its not much more important than the hard days! As for acceleration. I did quite a sum of that. But then it showed good in a couple of meets and then dropped. I did nothing over 40m nothing below 300m for speed. and speed endurance. The problem is that even though I can, on any day, go run 35 in the 300m. I can hardly do below 51.5 in the 400m. actually. I did a 400m for a SE. session before and I did 52.5!!! So what do you think I should do from here. I guess its wide open infront of me. But it might be clear to u. I feel so mixed up because I felt that I did hard work. I’m sure its not enough. I’m sure. But I did hard work. I never missed me SE sessions. To me it was hard work. even though it was 1x300m but it was hard work. I mean doing 2 heavy tempo sessions a day was much easier than that 300m. I don’t know. Its just so mixed up for me right now.
well there you man, you chilled your heats, and when you gave in full out in the finals you ran slower, obviously since you say u ran a flat 300 and die, you should be able to recover fully in your session (up to 45min rest!) and come back and repeat the same performance, if not better. i have your same problem, i can go full out in any distance, and ill do it well, but then i call it a day and thats it for me. we should be able to produce that form of running in training atleast twice with full recovery, which would reflect the real situation with heats and finals. at your level man, 34.8 is fast, but if you want to keep improving you have to start dropping sub 34s. elut females are able to run low 35s, so obviously its shameful for us to be doing high 34s. salem, amr and sharkia all manage sub 34 with amro running 32.9??? and it reflects that when you see him running the second 100 of the 200m race. now the question is, what puts us in shape to run at such high intensity in training with multiple reps??? the answer to this is FITNESS. this is developed mainly through tempo runs on your light intensity days. when i hear of good fit people running 200s for tempo, they are able to cruise 9x200 in 27sec with 3min recovery. its a little fast to be extensive tempo, but they do it every now and then to monitor their fitness. at that level of recovery, these guys are able to produce very fast training times, they recover pretty fast, and comeback and produce it again. this type of aerobic fitness is essential for a runner, and charlie says that he spends most of the time on athletes working up their fitness through tempo running, the more fit they become, the less essential they need it. you tought your body to able to produce a very fast run but for ONE shot only, and sorry man but thats just not enough. and you also mention doing 40m for speed, and 300s for SE?? what every happened to SE for the 100m runner!!! 60-120m? even up to 150?? remember, if you want to teach your body to maintain a high speed over a distance you have to reach that speed and leran to handle it, and in a 300m run youd never reach the speed you do in a 60 or 120m, these are much faster runs and are needed for the last 20m of a 100m race. remember ben johson at some point in his career told charie that he thought he doesnt need the 300s and the max he did in training then was 200m for special endurance, only cause he was a 100m guy, but was fot enough to run 20.2 so… thats just a general idea of what i think is going wrong, you can do heavy bench presses, but how many press ups can you produce in a single go?? this is just some thinking off top of my head, ill get to more detail with you later man. all the best and goodluck
I didn’t do any 50s, 60s, and all the way up to 150s cause I had a pelvis problem. The good old problem. I went to the doctor yesterday and he told me that there might be a stress fracture in my pelvis and thats its something very rare!!. It was hurting like hell through the past two days. I told absolutly no one about it cause I didn’t want them to say that I have excuses. But when I reach top speed. 1st, it feels very strange and I don’t know whether I’m running right or wrong. Its just that I haven’t been there before in a loooong time. 2nd, The hammering starts on the pelvis and I can feel each step and how it worsens the situation. At last I’m with a good doctor who got to know where the problem is, cause every other doc I went to was blaming the sacro iliac. I kept telling them its not. No one believed me. Only this guy did. and he was able to put his fingers on the real problem and show it. So may be if I’m fit enough the right kind of tempo until I cure my pelvis ( it’ll take about six weeks ) and do my weights cause its no problem, and general fitness excersises. With some submax. acceleration for now. What would you think about that? Then after 6 weeks after I’m ok. I’d start gradually by 2 x 250s for SE and go up to 60s for a bit of speed.
it sounds to me like a very good plan actually. six weeks should be more than enough for u to sort out urself. bring up ur fitness levels with tempo runs (up to 300m even) and remember ur last run should be as fast as your first with ur recovery in the 2-3min, so its not very easy. i started off with 3x10x100m with 30sec betwen reps and 5min between sets before i hit bigger distances. then one of my favourite sessions became this (from CFTS)
100+100+100
100+100+200+100
100+200+200+100
100+100+200+100
100+100+100 + = walk 50m and walk 100m between sets doing calisthenics (body weight exercises like press ups and situps between reps and sets). now id do the 9x100m in 30sec with 3min rest, which is a very good cardio workout, bit i dont think i can go faster than that pace for all 9 reps so i start kicking in 300s as well in order to help me achieve that. and also circuit sessions, bounds, elastic cords are all very good ways of developing strength, so just dont limit urserlf to weight taining, be flexible and do a lot of variety. and remember as charlie said, repitition is the key to mastery, so do ur sprinting over and over until ur body adapts, and when it does go for more, dont stop and think ur just fit enough, cause there’d always be someone little faster, smarter or stronger than you man. good luck man
Is that photo in the avatar yours. If its you then welcome to the forum man. You are really gonna gain quite a lot out of this. check your private messages. I wanted to ask you about something
Horizontal running plus passing medball to partner (works adds and abductors plus teaches coordination) went up to 100m but shifted placed at 50m
Lifting:
Power Cleans and Jerks: 3x6reps up to 50kg (no using leg), clean bar once then jerk x6
reverse dead: 3x6reps. this is when the bar is behind my body and i lift it all way up my back bringing my pelvis in as i do so
Incline press: 2x6, 1x5, 1x3x80kg
Leg Curls: 4x5reps
Parallel Squats (explosive): 4x6reps up to 80kg
only
Seated Rows: 3x8reps up to 80kg
Incline Situps: 3x10reps with 5kg plate
Acceleration runs 5x50m and 3min lght jog as a light cool down after lifting.
A lot went on today and i found the session very tough since i didnt get any proper breakfast. got through it though, a lot of strength workouts today. hopefully should apply that to my running tomorow. it was the first time actually that a coach would come to the weights room with me and tell me what to do at the spot. i found it pretty cool. i think my leg is recovering pretty well and the curls i produced today showed that it is getting better. overall i think the sessin was good and cabt wait to test my leg again tomorow in my running and see how its going.