thur 9 feb.
track
4x30m fly full rec.
8x20m fly
weights
2x3 squats 100kg
2x10 speed squats 70kg
2x10 jump squats 35kg
3x20 fast eccentric calves
3x10 static hip flexor
5x6 depth jumps
sunday 12 feb.
track
4x50m rest= 5min
4x40m rest= 4min
weights
squats 2x3 100kg
speed squats 2x10 70kg
jump squats 2x10
calves 3x20
4x6 depth jumps
1x6 shock jumps
3x30 ankle jumps
[u]wed 15 feb.
[/u]track
4x150m - 18-19" - rest = 5min - hamstring pain…
weights
squat 2x5 90kg
speed squat 2x10
eccentric calves 3x20
hypers 1x10
friday 17 feb
track: test day
300m: 41"20 (hamstring pain, not warmed up well)
150m: 17"19
150m: 17"24
ok times despite the hamstring discomfort
[u]sunday 19 feb
[/u]track: block workout
6x block starts
-> hamstring and foot pain -> jogging instead
3x60m from blocks
weights
2x3 squats - 100 & 105kg
2x10 speed squats 70kg
2x10 jump squats 35kg
eccentric calves 3x20
hypers -> upper hamstring pain
depth jumps: 5x6
tuesday 21 feb.
track
4x40m
1x80m
1x100m
not efficient running, upper hamstring pain, left foot pain at impulsion. -> time for recovery
22 feb. --> 3 march
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.
[u]national junior indoor championships
[/u]New PB’s:
60m: 7"23
200m: 23"14
disappointed… very tiny improvement despite increased leg flexibility and first time ever strength training (6weeks). Expected much greater results, oh well…
4 march.
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.
thur 8 march.
3x500m - DISASTER
couldn’t run well because of hamstring pain and foot pain.
REST for a few weeks, i’ll be using EMS to keep strength gains though.
sat. 17 march
still injured… tomorrow deep-tissue massage for the first time
I don’t know what to do about the foot pain though.
sunday 18 march
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)
With the training load dropping off due to your injury, it’s not surprising that your vertical shot up.
It’s great to hear that your foot is getting better- I had a foot injury and it was very slow to heal!
Monday 26 March.
Hamstring getting better and better, foot aswell (though it feels like my ankle got really weak) I was able to do some strides today without problems, but I won’t be sprinting for a few more days though.
In the mean time, magnesium & calcium supplement, core and abs strengthening, flexibility etc…
I’m going to see a physiotherapist tomorrow, let’s see what he has to say.
Tuesday 27 March.
Appointment with physiotherapist: He said my hamstrings are very tight and I need to incorporate some dynamic hamstring stretches and eccentric movements before each training session. He checked my foot, told me my feet are very sensible as my bones are '“close to the skin”. He told me I had to buy a Forefoot cap - a textile cover for sensible feet - and so I did.
I should be able to train now, tomorrow first training in a long time, just some strides etc, no sprints.
Thursday 29 March.
Just got back from track, was my first training in a long time. Long warm up, hamstrings especially.
4x30 strides, 70% 80% 90% and last one 100%
30m - 3.84
60m - 6.84
100m - 10.91
I know manual times mean nothing but I’m pleased with them since I haven’t trained for a month.
Also the last 30m of my 100 i felt a discomfort in my butt which caused me to slow down considerably, yet managed to run a PB manual time (10.95 previous)
I’m so happy I can finally train again, and I’ll take it slow from now on.
31 March - 7 April
Training camp in France with all the sub-elites. It went all relatively good, no pain in hamstring, my foot is not fully recovered though.
Sunday 1 April.
AM:
warm up
block starts
3x20m with blocks
3x30m with blocks
PM:
2x (60 - 80 - 60 - 80) FFF: 20m Fast - 20m Faster - 20m Fastest at 95% intensity
did only 1 set because my butt was hurting.
Monday 2 April.
AM:
was supposed to be a weight training session, but the kinesist said it was preferable not to. So instead I did planks and reverse hypers, and a few more core exercises.
PM:
rest
Tuesday 3 April.
AM:
Standing long jump test - 3m05 (10 ft) PB , previous was 2m93 in January.
3 bounds test (2 bounds then jump into sand pit) - 8m25 (27 ft)
5 bounds test - didn’t do it cause of foot.
4x60m (20 fast - 20 faster - 20 fastest)
PM:
4x200m 85% - 25.11 / 25.05 / 25.11 / 26.49
Wednesday 4 April.
AM:
aerobic workout
All at 65% intensity
3x500m
3x400m
3x300m
1x200m
PM:
rest