Operation sub-11secs

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1

Hi everyone. I’m looking for training and injury management advice and would welcome any comments from all.

First of all, here is a detailed profile of yours truly:

Age: 28
Height: 6’3” (1.91m)
Weight: 198lbs (89kgs)

PB’s: 50m: 6.3 (2003) Age 24
60m: 7.2 (2000) Age 20
100m: 11.3 (2000) Age 20
150m: 17.0 (2000) Age 20
200m: 23.2 (1998) Age 18

Although I really enjoy sprinting, I have never really taken it that seriously, (as reflected by my times lol). I am one of those typical binge-drinkers who enjoys going out at the weekend and drinking too much but have been cutting down recently because I know I am capable of running sub 11 for the 100m if I put my mind to it.

My main problem is persistent hamstring trouble, anytime I run flat-out on a regular basis I get problems. At the moment I’m pretty sure I have Hamstring Tendonitis on my Ischial Tuberosity, (the bony part of your backside, where the hamstring attaches to). Any advice on self-treatment/ rehab & time off required to help this injury would be greatly appreciated.

I’m pretty sure that my persistent hamstring trouble is caused by my build. Using exaggeration to make my point, I would describe my back as S-shaped, I have flat feet and my legs below my shins curve out then back in, (sound like a bit of a freak don’t I)! I was considering visiting a podiatrist to get insoles for dropped arches to put in my spikes, hopefully to help prevent further hamstring trouble. Does anyone know if this will help or indeed if anything else would, given my physical characteristics?

My training at the moment is pretty restricted by my injury. I run 2.2 miles once or twice per week and perform the following circuits 3 times per week, with hamstring stretches before and after the session:

3 circuits of:

  • 30secs pumping arms and legs on the spot
  • 28 squats (no weight)
  • 8 shoulder press
  • 28 sit ups
  • 52 secs plank

Any comments/ advice on how to improve on these circuits/ make them more specific to sprinting?

I have been out of training on the track for about 6 weeks now and feel ready to return, although I still feel pain in one of my buttocks when standing, after sitting down for a prolonged period.

I was planning to do 4 x 300’s in around 45secs. Is this an okay session to do after my injury?

I am itching to get back training and competing, my first outdoor competition is a couple of weeks away and I’m determined to go sub-11 by the end of the season.

Any advice on any of the above issues would be greatly appreciated.

2

What are your 60,100,150,200 times now?

3

I havent competed for a while so don’t know what my current times are. The last time I raced was in 2006 over 200m where I ran 23.5 and injured my hamstring in the process!

4

have been out of training on the track for about 6 weeks now and feel ready to return, although I still feel pain in one of my buttocks when standing, after sitting down for a prolonged period.I was planning to do 4 x 300’s in around 45secs. Is this an okay session to do after my injury?

I would go to the physio and get the all clear first. 4x300@ 45s may be a hard workout if you haven’t done anything for a while. Start at 6-8x100 at 15s pace. You can judge were your at after the first session.

5

Thanks for the advice.

Decided to try 6 x100’s striding today…didn’t make it past 1 rep!

My left buttock was in pain so gave up during my second rep.

It’s been over 6 weeks now since I picked up the injury and so it’s very frustrating.

It’s difficult to stay motvated and continue with the strength sessions when your injury just doesn’t seem to recover.

Sub-11 this season looks an impossibility.

The plan now is to hit it hard in the weight room
and see how my buttock feels in a month, test it out and take it from there.

6

Maybe getting the injury checked out by the physio would be good.

You may need to start by doing combined jogs & runs.

Wk 1( jog 50, run 50) repeat x3 twice a week
Wk 2( jog 50, run 50) repeat x5 twice a week
Wk 3( jog 50, run 50) repeat x8 twice a week
Wk4 100x6 @70%