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
Sunday 16 June
Warm up, 10 min. jog
Dynamic stretches etc.
Strides over 50m
Special endurance workout:
4x255m with 12 min. rest between runs
I ran between 30.50 and 31.00s as supposed to. But i did only 3x, I just couldn’t do another one, my legs were full of lactic acid and I felt terrible.
miring those 400m runners lol
Hey there,
I’m curious what you did between the race where you pulled your hamstring on May 5th, and June 3rd, which was your next post in your training log. What workouts were you doing to maintain your fitness and work around the hamstring issue?
Hey T-Slow,
I mainly let my hamstring recover for 2-3 weeks, then some tempo from time to time but I still felt some discomfort.
That discomfort went away just like that after some bike riding and since then I can train again, but sometimes I feel like my hamstring is going to cramp up when I’m at 100%.
I’m not quite fit though, but that’s just a matter of weeks. Missed the whole winter training so yeah ^^
Wednesday 19 June
Slow 10 min jog.
Basic running drills and dynamic warm up
Speed/ speed endurance:
120 (13.32s) - 80 - 60 - 40 (walk back recovery)
The whole pyramid 2x. (8min rest between set)
Man that was one gruesome session, but I feel great afterwards! I ran quite badly though, curve in lower back à la Michael Johnson, knees weren’t going up etc… fatigue is kicking in. Maybe I should stretch more too
Friday 21 June
Slow 15 min jog.
Basic running drills and dynamic warm up
Speed workout:
3x (60m - walk back - 50m - walk back - 40m) 3 min rest. between set
7.00 - 6.11 - 4.88
6.96 - 5.89 - 4.78 (PB)
6.88 - 6.00 - 4.85
Monday 24 June
Slow 10 min. jog
Basic running drills and dynamic warm up
Hurdle jumps:
10x5. My explosiveness improved greatly
Sled/speed work:
3x20m with sled then walk to the 40m and sprint 95% intensity.
Wednesday 26 June
Day before meet routine
Light but long warm up.
Alot of dynamic stretching but no running drills as I have a meet thursday. I’ll run the 100 and maybe the 300m, depends.
Did 3x20 in starting blocks too, I’ll post the videos of my start whenenever I can