I’m a 19 year old sprinter (born in 1994) who started sprinting March 2011. My main events are the 100 and 200m but i compete in the 60m indoors as well.
A little about myself…i started track and field at the age of 10. back then I was really slim so I orientated myself to the 1km which I was pretty good at. 4 years later I quit track & field because I just couldn’t sprint fast (13"35 PB for the 100m back then) I did nothing during more than a year and eventually started playing basketball for 6 months. During that time I bulked up pretty hard, gained a lot of muscle, did a lot of plyometrics… but later quit.
A year ago I felt quite fast when I had to sprint my ass off to get a bus and eventually went to time my 100m. 12"03 was the manual time, a time i wasn’t pleased with as my old mates who didn’t quit track ran times around 11.30.
I didn’t quit this time though and trained my ass off for about 1,5 months. During these 1,5 months I bought GPP essentials and implemented the hill runs in my training. When I got back to the track I found myself flying! 11"42 was the manual time. I then joined a track & field club and trained with the group for another month. Mid-June i had my first meet, 100m 11.34 (w +1,5) and 200m 23.16 (w +2,5). I still haven’t quit since then and I’m not planning to either.I ran the fastest in July, after that my back got injured… ankle problems… shin splints… and so on.
I’m creating a training journal just because I feel like it, I like writing down what i’ve done in training.
I’m not allowed to run for a period of time due to foot pain at upper hamstring/low glute pain while running. probably doing too much in gym, overreaching
bodyweight squats… hip mobility drills…foam roller… tennis massage… stretching… deep tissue massage… chiropractor as recovery
3 march national championships, i’ll run the 60 and 200m. Hope my foot and hamstring will be recovered by then.
disappointed… very tiny improvement despite increased leg flexibility and first time ever strength training (6weeks). Expected much greater results, oh well…
Training in park.
15m joggin, followed by dynamic stretching… 50 step ups… 20 push ups… 30 bicycle abs.
High Knees on hill, 3x40m Hill sprint.
3x10 Multi Jumps on hill with 20m run up: 22.90m and 2x 23m. Very bad. PB is 25m10.
3x350m 90% intensity, rest 6 mins.
deep tissue massage. massage therapist said I lacked flexibility in my hips and other areas. He said he’s pretty sure once I loosen up my hips the hamstring pain will go away.
tue. 20 march
foot is getting alot better now, but the hamstring is healing slowly.
interesting to note: Today I tested my vertical jump (3 steps run up) and it increased by 3-4 inches, last time I tested was 2 weeks ago and i’ve been off training since then. (i did cycling during these 2 weeks though)