thursday
hip squats 3:10 30, 1:10 50, 1:5 53
BE 1:10 BW, 1:5 10
rev hyp 1:20 BW
friday
rev hyp 3:10 12.5
cupping - back
saturday
chiro (lower and mid-back adjustment)
treadmill - 400, 300 (10), 200 (12), 300, 400 (10)
cupping - right shoulder area
sunday
4x100 60-75%
2x50s/50f
2x100 50%
cupping - hamstrings
monday
cupping - upper body
tuesday
sliding - hamstrings/calves
wednesday
rev hyp 1:20 BW, 3:10 12.5
BE 1:10 BW, 1:10 12.5
rev hyp 1:40
thursday
treadmill - 400, 300 (10), 200 (12), 300 (12), 400 (10)
had an ultrasound/x-ray analysis on my knee last week. no structural damage, although there is some slight calcification of the quad tendon at there top of the kneecap. there is a bit of extra fluid in the area, as well. this indicates that the knee is “unhappy”, although the guy couldn’t locate a specific problem. his suggestion was that there might be some strain to the ligaments that isn’t showing up. he recommended 2 months of rest, which ain’t going to happen. it was more welcome advice than I got from my doctor who suggested I might need to think about changing sports!
since the scan my knee has been settling down.
bought myself a hip belt (thanks TrevorS), and I’m finding it to be a brilliant way to load up the legs without ruining my glass back. it does seem to put all of the weight straight onto the quads, although I guess that isn’t a bad thing since the hamstrings get a good high intensity workout from sprinting. I’m keeping hamstring weights under a “speed (weight) limit” so that I can be sure I won’t risk an injury. I don’t want to overdo it like I did a few months back.
I have only been to the track once since my gold coast debacle, so it kind of feels like I’ve hardly been doing anything, but when I look at my notes I’ve actually done something every day. my current weekly program looks something like this:
wednesday - speed
thursday - tempo
friday - weights (quads, hams, glutes, back)
saturday - tempo
sunday - sled/SE/calves
monday/tuesday - regen
I leave the calf work to sunday because I tend to get a bit sore there when I work on them (probably why I avoid it and probably why I think they are weak). the SE takes a bit out of me as well, so the two full days of recovery are well placed. it also leaves me fresh and ready for a high quality/injury free session on wednesday. tempo follows high sessions to flush the system.
further input is welcome…