Hello, for some of you my name might ring a bell. I have a journal here that I haven’t updated in a while, reasong being injuries.
I’m creating this new journal to go into detail about my ultimate target of the 2014-2015 season: the European U23 championships in Talinn. I have a new coach now, she’s coached 2 sprinters in 10.20-10.30 about 10 years ago. Her focus is the technical aspect of sprinting and recovery, 2 important aspects I didn’t feel were right with my previous coaches. My first aim is to be injury free throughout the whole season ofcourse. I have yet to complete a full season without injury; last year was kind of an ‘off’ year, worked on my flexibility and ankle issues so I guess I have less chance of being injured this season. Let’s see…
technical runs: 4x100m (20m fast 20m float 20m fast … )
2x250m 50m fast 50m float …
Thursday 13/11
3x80m @ 95%
Friday 14/11
jogging 10 min
drills and multi jumps in the grass (coach notices some lack of extension in the multi jumps)
5 uphill runs @ 85%
10x250 in 48s w/ 1 min rest
Sunday 16/11
parc
jogging 12 min followed by 3 mins fast pace
drills and exercises uphill
reaction time runs over 10m
2x ’ Around The Lake ’ : it’s a route about 600m long, with hills, downhills, slippery surface etc… 2 min 02 and the next one 1 min 50 ( 6 min rest between )
My aerobic capacity is really off at the moment, probably because I’m weighing too much (weight accumulated during the off season). I need to lose about 5-6 pounds, feeling really heavy
jogging 12 min followed by 3x (30s fast - 30s slow)
drills and exercises uphill
2x uphill sprint (about 30m)
5x (30s fast - 30s slow) => felt like throwing up here while running, the fast runs were always uphill and I just couldn’t go fast. I’m still the same weight as 1 week ago, but then my eating habits haven’t changed…
jogging 12 min followed by 5 min (15s fast - 15s slow)
exercises, drills and multi jumps uphill
4x20m uphill sprints w/ reaction time focus -> different starting positions: balancing on 1 foot, ankle bounds etc.
Each time her " GO " signal was different; 1st one was a clap, 2nd was a whistle, …
4x150m with jogback recovery. 100m @ 80% and the last 50 uphill and all out.
1x Tour Around the Lake : 1 min 41 (new pb, by 6-7 seconds)
So it’s been 2 weeks since I changed my diet, dropped about 3-4 pounds already and I’m feeling much better on the track. I seem to recovery way better too so I’m gonna stick with this diet, I should lose 2 more pounds and then maintain from there.
My aerobic capacity has improved as well and my triple extension getting better and better each day…
Overall, it was a good week.
You might try the freelap usa timing system, which is easy to use and affordable . To me, the system has proven to be very usefull in our training sessions.
@robin1 - Haha indeed, my coach is a little gentle with the stopwatch… :D. I’m taking them with a grain of salt, I just keep track of those times to compare later
@wermouth - I guess on first movement, I will have to ask her. I have always been timed on first movement so it’s nice to compare with before, and there’s a definite improvement
@apolivo - Would be awesome to have that! even though our club can afford it, I’ve never seen such thing on the track…
Tuesday 09/12
3x (1x120 - 2 min rest - 1x80m) @ 90% intensity | 7 min rest btwn. sets
After 2 sets my hamstrings (upper part) cramped up, 60m into the 80m. stopped immediately. no major pain, just discomfort
Wednesday 10/12
Hamstring feeling worse than yesterday, especially when driving the knee up.
Supplemented with magnesium, drank plenty of water… Let’s see tomorrow
Thursday 11/12
Hamstring feeling a little better, but it’s definately not a cramp as it’s still not healed. I’m guessing it’s a strain/pull
Friday 12/12
Hamstring feeling a whole lot better but ultrasound test reveals it’s a small strain like I thought. Went to my club physiotherapist afterwards and he did some treatment and EMS around the injury site
Saturday 13/12
Gym: did the prescribed hamstring exercises and some upper body exercises like bench, pull ups, etc. 10 min treadmill and 10 min bike with accelerations to end the session
Monday 15/12
weight lifting, upper body. treadmill & bike cardio
Tuesday Pool workout
Swimming few laps with a pull buoy between legs to focus on arms
Running in the pool; 10min (30s on, 30s rest) / 5 min rest / 5min (15s on, 15s rest)
Wednesday
Phyisotherapy
Thursday
Finally back on track, did some light plyometrics and running drills followed by 6x60 at 70-80%
Friday
Physiotherapy
Running drills, strides
Extensive tempo: 3x400m in 72,69,69 / 12 min rest / 2x400m in 66,66s
Sunday 21/12
Park
20 min jog, drills and bounds (improvement)
6x60m on a not so steep hill, 80-85% intensity (stride length seem to have increased)
Tuesday
6x60m (20m push, 20m fast, 20m float) @ 90-95%
about 3 min rest. great sensations on all of them
Thursday
should have been a block session but I had different sports exam yesterday and a dancing exam tomorrow, so nothing today
:)Saturday Open Indoor Meet
60m: 7.07 (PB, equaled)
Had the worst sprinting sensations on this run: didn’t push at all - popped straight up, hips were low, too much backside mechanics…
I believe it’s because I didn’t have time to adjust my blocks, the back block should have been much further but they didn’t allow me to adjust it as the officials were in a rush. It was also the 1st time I use blocks since september.
But all in all, equaling my PB as a season opener especially with all that is said above, is quite promising !
Sunday 11/1
Park
Post competition light session
20 min jog
3x Around The Lake in 2 mins
Thursday
3x250m ( 50m fast - 50m float - 50m fast - … ) in 32s | 8 min rest
Friday
Block session over 20m
Sunday 18/1
Park
12 min jog
Different drills and bounds to focus on footstrike under the COM
3x hill sprints (about 30-35m) - 4.80 , 4.70 (pb) , 4.75
1x250m
My reaction time was ok but my start and follow up is not fast enough. I did have a burst of speed at the 30m mark and that’s great because I usually never feel fast after 30m.
With 7.03 (8th time) I qualifed for the final but unfortunately I tore my left hamstring right at the finish line. I heard a ‘pop’, it did not hurt at all but I just knew it was over for the day.
Physiotherapist compressed my leg and said it was probably just a small tear. Yeah well, injuries after injuries… It’s time to do a thorough test to see whether I have imbalances, bad hip placement, etc…
Do you know if handled properly you can be back in action quickly?
Do you know what to do neseinc?
Did you know if you felt a burst of speed that likely is what caused the injury? Were you trying to do something? Opposed to executing what you already know?
I don’t mean to make things worse by pointing out what has already happened but it’s important for you to understand what went wrong and why before you can change it.
Don’t forget that injuries are inevitable. There is only one way to make sure you don’t get injured. Stop training. Instead you are hanging in and you are continuing the fight. Don’t stop fighting for what you need and want.
I am so sorry you got injured but it’s also fairly classic that you got injured running a PB. So congratulations for that. That’s amazing.
Injuries suck the big one ( pardon the expression.). I used to complain and be a real pain in Charlie’s ass. THen he would lose it totally on me and then I would stop feeling sorry for myself , pull my head out of my rear end ( analogy , not figuratively speaking ;), and then start to do what needed to be done.
Give us more information and then I will tell you what you need to do moving ahead over the next several days. DONT GET DISCOURAGED. Shit happens.
Friday 28/11
Tuesday 09/12