Saturday 8th December
Stationary bike: 3km in 6mins
Quick leg drill: 5x15 each leg
Strength training:
Pull Ups 3x8
Glute kickback, res. 50 3x10
Back extensions 3x10
Roman chair straight leg raises 3x15
Core exercises
The pain is located here but more on the left side: http://www.docpods.com/images/sinus-tarsi-syndrome.gif
I’m going to get that foot checked tomorrow
Oh, and I noticed something at the gym. When I do glute kickbacks with my left leg, my leg is perfectly linear (?) and I feel it in the glute and hamsrings as it should. When I do them with my right leg, however, my leg swings to the right and I don’t feel a strong contraction in the glutes and hams, mainly in my lower back. If I want to have a good contraction I have to tilt my pelvic forward. Also my left glute is more developed than the right one. What’s with that??
Monday 10th December
Stationary bike: 3km in 5’30
Quick leg drill 5x15 each leg
Strength training:
Squats 3x5 210lbs
Pull Ups 3x8
Deadlift 3x5 175lbs
Glute kickback 2x10 res.55
Back extension 2x10
Calf raises 3x15 res.6
Thursday 13th December
Stationary bike: 3km in 6’
Quick leg drill 3x15 each leg
Strength training:
Squats 3x5 220lbs
Pull ups 3x8
Glute kickback 2x10 res.60
Back extension 2x10
Calf raises 3x15 res.7
EMS on quads and hamstrings
Went to see a physiotherapist today and he taped my ankle/tibia, felt better immediately. I can now walk normally… hope the injury heals faster… i want to run!!
Friday 14th December
Swimming pool (25m)
100m warm up
Breast stroke - 5x50m with 30sec. recovery : 53, 53, 52, 53, 54 sec.
2 mins. rest
Front crawl - 5x50m with 30sec. recovery: 48, 52, 52, 53, 55 sec.
Running in water, skipping, running backwards etc.
Test (95-100% effort)
50m breaststroke: 48.67s (pb)
50m front crawl: 42.81s (pb is 39s when i was 11)
That was a fun workout. Should have gone to the swimming pool way earlier but I was too lazy… anyway will start swimming workouts until my foot is recovered to keep fitness levels
Can’t believe I was faster when I was a kid though, lol
Saturday 15th December
Stationary bike 3mins
Quick leg drill: 3x15
Strength training:
Deadlift 3x5 155lbs
Glute kickback lvl.50 2x10
Back extensions 2x10
Core work
–
I have pain in my outer lower hamstring tendons, left and right leg. It makes standing up and extending the leg very difficult, as it causes pain
Sunday 16th december
Swimming pool
150m warm-up
Breast stroke - 5x50m w/ 30sec. recovery: 50, 51, 52, 51, 53 sec
2min. rest
Front crawl - 5x50m w/ 30sec. recovery: 44, 46, 48, 59, 55
One shot:
50m breaststroke: 46.00s (pb)
50m front crawl: 38.11s (pb)
My hamstring tendons pain got worse. At first i thought it was just DOMS but it looks like it’s more. I’ll use EMS on calf and lower hamstring, hot/cold packs… if it doesn’t get better physiotherapist again
Wow it’s been a while since I updated this journal… I had gotten lazy
In this period I didn’t do too much, swimming once or twice per week, this time with friends so it was never really a workout. At the gym couldn’t lift heavy weights due to my ankle so did mainly bodyweight exercises
My ankle is feeling much better now but I wouldn’t say it’s 100% healed, woah slowest recovery ever.
Sunday 13th January
Training in park
20mn warm up, with slow accelerations in the hills
basic drills on hill and multi jumps
20x60m in 15secs, with 30s ‘walkback’ rest
Ahhh feels so good to be running again
Monday 14th January
20mn jog
Strides (80% intensity) across the football field 6x
Hurdle Mobility
Medicine ball work
Wednesday 16th January
Warm up
2x30m at 100%. I feel powerful in the acceleration phase, certainly due to the weight lifting sessions
My ankle started hurting a bit after both runs so I decided to call it a session. Appointment with physiotherapist tomorrow, will go get a kinesio tape
I hope the pain goes away by Saturday, i’ll be running first leg of 4x200 relay
Saturday 19th January
Meet: 4x200m Relay
I ran first leg, felt quite good during the whole run, especially after 50m. 2nd leg ran it well but collapsed with the 3rd runner so we lost alot of ground
I’m still awaiting the video, curious to see how my form was. Will post it too
how’s the foot??
The ankle is recovering slowly, had not too much pain at the warm up and during the run. I ran with an ankle strap though. But after the run I had some pain, went away with ice…
Here’s the video: http://www.youtube.com/watch?v=ULO7bNBlXWc
first leg the blue runner, starts at 00:20. What do you think of my form? Some say it has improved
Any input appreciated
Monday 21th January
Strength training
Squat 2x5 198lbs, 1x5 242lbs (PR)
Pull ups 3x8 (should be weighted but there was no waist belt)
Back extensions
Swimming:
Running in water, quite exhausting lol
Wedensday 23th January
Stadium workout (stairs)
3x acceleration position
2x ankle hops
2x going up the stairs in a deep squat position
2x frog jumps
3x running as fast possible up the stairs
Medicine ball exercises for core, with partner
I’m going to try a couple of those stair workouts.
Nice work on the squat. What was your previous best??
Thanks, it was 1x3 231lbs before
Saturday 26th January
Indoor meet
200m: 22.76 (PB) previous one was 23.14 from last year.
My acceleration was pretty good, but I had trouble transitioning to full speed as usual. Last 50m were better than usual. Will upload vid as soon it’s up