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
Thursday 5 April.
AM:
8x block starts
PM:
4x60 ( normal - FFF - normal - FFF )
3x80 - hamstring pain so I stopped
Friday 6 April.
AM:
‘Resistance’ workout.
200m - 300 - 200 - 200
24.5 - 38.11 - 23.86 - dns
This stuff makes me cringe.
3 speed workouts, 2 intensive tempo workouts, 1 ext. tempo workout of 3800m in the last 4 days or
5 speed workouts, 2 intensive tempo workouts, 1 weights session, 1 ext. tempo workout of 3800m in the last 6 days
And you’re barely a year in the sport.
No wonder your body is protesting.
I hope you can find a more competent coach or this journal could end very abruptly.
Hi Neseinc,
I’m curious- what was the rationale for all the volume this past week?
You mentioned this was a training camp- do you usually do this much speed work in a week, or was the volume / number of sessions this week unusually high? Do you sometimes do two-a-days normallly, or was this only because it was a training camp?
If this is normal training for you, yikes. Recovery is just as important as the workouts! If you aren’t recovered, you can’t improve.
I usually don’t do this much speed work, I never train twice a day, it’s because of the training camp
Usually we train 3x a week with 2 weights sessions
It’s funny- I remember Charlie mentioning that during training camps, instead of going nuts on speed work, they would take advantage of the grass and good weather and do a lot of tempo / recovery work. Your training camp sounds like a recipe for injury. Trying to cram things in because it’s a training camp can cause more problems than it solves.
Two-a-days can be a good idea, but it sounds like they went a little crazy with the speed work. How are you feeling now?