that happened to me the other day. I tried out for 1 rep at 220lbs (sadly for me, that’s your starting weight!) and suprised myself for easily going on for 3. I probably could have gone a couple more, too…
Saturday 23th February
Indoor meet
60m: 7.19 (PB) bad start and execution but good second part of the race. Unfortunately this was my last 60, was hoping to go sub 7.10
3 weeks later ankle still isn’t fully recovered…
I can train on sand now though without pain, should have thought about it earlier
Last week I tested my Standing Long Jump and achieved 3m13 which is a PB
Tomorrow I’m getting foot orthotics because I’m hyper pronator
Monday 18 March
Beach training
15 min warm up
Technique drills, not that easy in the sand
ankle hops 3x15m
broad jumps 3x15m and sprint 10m directly after last jump
Suicide (basketball) drill 3x, this one really exhausted me
5x15m sprints
Wednesday 20 March
Strength training
Lat pulldown 3x
Squats 3x60kg
Glute kickback
Hypers
Core exercises
Thursday 21 March
Beach training
15 min warm up
Technique drills, not that easy in the sand
ankle hops 3x15m
broad jumps 3x15m and sprint 10m directlyd after last jump
Suicide (basketball) drill 3x, this one really exhausted me
5x15m sprints
Monday 25 March
Strength training
Lat pulldown 3x
Squats 3x60kg
Glute kickback
Hypers
Core exercises
Tuesday 26 March
Beach training
15 min warm up
Technique drills
ankle hops 3x15m
broad jumps 3x15m and sprint 10m directly after last jump
Suicide (basketball) drill 3x
5x15m sprints
Wednesday 27 March
Javelin training
thought I’d try javelin since my ankle is still not 100% recovered. javelin is really fun
my best was about 45m
Friday 29 March
Back on track 
Ankle feels a whole lot better, I did some tempo on grass
2x6x100m with 50m rest (slow jog) between runs
My coach said I run not tall enough, and I do feel my stride has shortened considerably.
Anyway it feels good to be running again yeahhh
Saturday 27 April
Been quite lazy with my journal as my training wasn’t consistent. Anyway I had my 100m season opener today, the time is 11.28 (+1.1) which I think is a good first result.
I have almost zero training under my belt though with that ankle injury… and I felt it during my 200m. time 22.87. tightened up after the first 100m and had nothing left in the tank.
Sunday 28 April
Slow jog on grass and stretching afterwards
Monday 29 April
Speed training
150m - 5min rest
120m - 5’ rest
80m - 10’ rest
80m - 5’ rest
60m - 5’ rest
40m
Sunday 5 May
Meet
I think I’d have finished in 11.20 which would be a pretty good time. Pulled my right hamstring so no training for a few days/weeks
Went to an osteopath and he noticed a lack of piriformis strength in my right leg, and my hips on right side are very tight.
so therapy/strength training for the weeks to come… i can kiss rieti 2013 goodbye I guess
Monday 3 June
Slow 10 min. jog
Stadium workout:
- 3x acceleration position up the stairs
- 3x bounding up the stairs
- 2x running up the stairs
10x5 hurdle jumps from low to high
Wednesday 5 June
Stadium workout:
- 3x acceleration position up the stairs
- 3x bounding up the stairs
6x26m hill sprints: 4.34 - 4.11 - 4.12 - 4.20 - 4.30 - 4.38
I can tell my fitness isn’t where it needs to be. When it is my times are gradually faster and faster by each run.
Thursday 6 June
Warm up 10 min.
Dynamic stretches etc.
2x(3x500m): target time 1 min. 40s
1’34 - 1’31 - 1’32 - 1’34 - 1’37 - 1’36
Sunday 9 June
Warm up 10 min.
Dynamic stretches etc.
Big Tempo Circuit:
1-1-1
1-1-2-1
1-1-2-2
1-1-2-1
1-1-1
Tuesday 11 June
Slow 10 min. jog
Dynamic stretches etc.
Stair workout:
- 3x up the stairs in acceleration position
- 2x ankle jumps
- 3x frog jumps up the stairs
3x hurdle jumps
Hill sprints 8x29m
4.36 - 4.20 - 4.25 - 4.26 - 4.29 - 4.25 - 4.23 - 4.26
Wednesday 12 June
Warm up, 10 min. jog
Dynamic stretches etc.
Aerobic workout:
6x200m (rest = 200m jog)
30-32 secs for each run
That was quite a difficult workout I must say, was really exhausted… damn where is my fitness.
Friday 14 June
Warm up, 10 min. jog
Dynamic stretches etc.
Speed workout:
2x(3x60) walk back recovery ; 10 min. rest between set
6.86 - 6.85 - 7.07 | 6.99 - 7.12 - 7.21