tuesday
muscle therapy - shoulder and hip
wednesday
squats - 2:20 12.5
explosive squats (seated) - 2:5 12.5
SL DL - 2:3 50
back extension 2:3 10
muscle therapy - quads and calves
therapy is going really well. I can feel the effects in every part of my body and my movements are becoming more and more unrestricted. left ITB/TFL is a problem area, as the right shoulder area as every muscle attached is tight.
cough is mostly gone…
friday
DL 2:3 50
SL DL 1:3 50, 1:1 55
back extension 3:3 10
previously a workout like this would have left my left lower back and hamstring tight and uncomfortable. today, however, I just feel invigorated and looking forward to my next track session.
cough is mostly gone, just in time for school…
saturday
upper body and core
sunday
drills
plyo’s
6x10m
did some digging on saturday which left me sore. it seems to be the rotation that my left hip doesn’t like. managed to fix it up pretty well with some therapy, though…
monday
tempo - treadmill 3x300 (9, 12, 9)
patella tendons were a bit tender today, most likely from the plyo’s yesterday. I suspect I was jumping forwards too much, which would add the stress of braking to the stress of landing. probably pushed my knees a bit more forward, too. I’ll aim more for height next time…
Check for trigger points just above the knee.
spot on, BW. a lot of lateral tension in my quads. a quick massage relieved the soreness under the knee instantly. I’ve also had some soreness in my hip since doing some digging the other day, but that also disappeared after I released my right shoulder.
wednesday
drills
reverse hyper - 1:20 BW, 2:10 12.5, 2:5 27.5
I think I’ll drop the hip thrusts and go back to the reverse hypers. they just seem to work the relevant areas better. also, I suspect the exercise was also straining my patellar tendons slightly…
thursday
5x100 star jumps 
missed my chance at treadmill running today and wanted to do something low intensity as well as a bit of a core workout. I think these actually did the job quite well. the lateral movement has been a bit neglected by me over the years, so it was good to stretch out my lats and work the ad/abductors out a bit.
still hacking my lung up… 
sunday
3x25/25
I had a bit of a hamstring cramp yesterday, but nothing overly concerning. I felt fine before training but was just a little bit tight afterwards. not feeling any discomfort when walking or anything, though. flexing is fine but extending is a little bit ginger.
other than that, things are looking good. my cough has settled down quite well so I ventured out to train outside for the first time in three weeks…
monday
treadmill - 250m 9kmh, 250 12, 150 14, 250 9
hammy has pulled up well today. all is right with the world…
wednesday
3x25/25
back extensions - 2:10
SL leg extensions - 1:10 20kg
I’ve discovered that the local footy field still has a hard cricket pitch area in the middle. it’s 25m long and is serving me well…
Saturday
1x25/25, 2x35/25
Back extensions - 2:10
SL extensions - 2:5 20kg
I rolled my ankle a bit on my first run, due to a patch of soft ground. Fortunately I didn’t strain anything, though.
Feeling terrific and getting taller, although that annoying cough is still hanging around a bit…
monday
db squat - 2:20 12.5, 1:20 27.5
rev hyper - 2:20 BW, 2:3 27.5
went and watched batman last night, but the seat was so uncomfortable that by the time I left my back, shoulders and left hip were feeling tense and sore again. I’m about to get going with some therapy to try and fix that. in the meantime, another session to tick off. hamstrings are basically as big as they have ever been (which is actually not very big, to be honest)…
monday
therapy - back and neck
tuesday
therapy - hamstrings and glutes
wednesday
3x25/25
back extension - 2:10
SL extension - 1:10 40kg
I just had an interesting encounter with a personal trainer. I had been running in my usual spot in the middle of the park for about 20 minutes when a short lady turned up with a bunch of circuit equipment for a fitness class which she started setting up nearby. I think I had just finished my warm up when she turned up and was just about to do my second sprint when she called out to me “I’ve got a class starting at 6:00, so could you move over a bit?” I asked “what time is it at the moment?” and she launched into an aggressive verbal tirade at me, pointing her finger and raising her voice. about this time a male friend of hers arrived and started to chime in as well and I said “all I did was ask a question, there’s no need to be hostile”. the guy raised his voice further and said they weren’t being hostile, even though they clearly were. as I packed up my meagre belongings I heard them muttering under their breath and calling me a prick.
nice one, guys. she advised me to call the council, so I will, because the local council playing fields policy states that the hirer must be reasonable when removing the general public from their booked area. I don’t think aggressive behaviour and verbal abuse exactly counts as reasonable, especially since I gave no indication what-so-ever that I was going to be uncooperative.
I have since spoken to two people who have observed her regularly (one lives nearby, the other attends a PT class in another area of the same ground) and they both told me that they found her to be overly pushy and loud.
I intend to be in the same place at the same time next week…
sunday
3pt accel - 4x10m, 2x25m
back extensions - 2:10 10kg
just had my first pure acceleration session for a while. heaps of progress to make, but even over the course of one session I could feel my technique improving. I’ll get the block out in a couple of weeks and really get going on improving my start.
pan pacs are 8 weeks away. I expect to do ok in the 100, but I will most likely suck completely over 200 because I haven’t really run out any distance over 60m. I’ll be doing the odd 120/150 in the lead up, but I don’t expect it will have a massive impact on my finishing strength…
i would’ve told them to bite me in no uncertain terms but that’s me!!
Hmmm - Perhaps i should enter the 200 - Sounds like a challenge 
What age group? I’m 36-40 (or 35-39, however they do it)
I’m 35-39.
Stormy, I took her advice and called the council… 
wednesday
extended warm up
3x25/25
freezing cold today, plus I have been feeling a bit flat today. nose has been running a marathon. didn’t really kick any goals tonight.
interesting to note that there was no training group out there this evening…
sunday
3x25/25
back extensions - 1:10 BW, 3:3 20kg
hip thrusts - 1:25 20kg, 1:15 20kg
didn’t really get into a good groove on the track tonight. my body has been feeling a bit crappy of late as I have had a crummy cold, not much sleep and too much time working on my laptop. none the less, I got someone to video my last 10m segment of two of my runs. the first one felt like absolute rubbish, and the second was only a bit better. the times confirmed my suspicions - 1.31s for the first, then 1.17s for the second. I can see that I am still tight in my right shoulder as the arm does not get up very high, while the left leg has a short choppy stride. I was also a bit low in the hips.
I hit my hammies a bit harder tonight. bumped the weight up to 20kg. including BW, that’s about 60kg all up. I’ll need to get a barbell in to load those up more…
sunday
deadlift - 3:3 55kg
monday
treadmill - 3x200m 12kgm, 1* incline
various plyos, low volume
on the basis of my runs yesterday I need to work a bit on my hip height and extension. I’ll be stretching my adductors a fair bit more as well as working a few extra drills and bounds into my warm up routine. I think I need to be a bit less choppy in my stride as I am probably cutting corners in an effort to be faster in my movements…