saturday
minitramp sprints - 3x 60stp
alternating with reverse hypers - :30
I’ve signed on for a trial pilates class on monday afternoon. hopefully I can pick up a few exercises that will help me with my upper back area…
sunday
8x 10m 3pt start
reverse hyper, 1:15 15kg
wow. I can’t believe how crappy my starts are at the moment… 
Monday
1 hour pilates class.
Hmm, that was tougher than I thought it would be. Certainly did the job, though. I have identified great tightness in my lats. Also, my right adductor seemed comparatively weak…
Group or 1on1 class?
Group of about 6…
Thursday
Step up’s 2:10 each leg, 20kg
Snatch 2:10, 20kg
Fast squat, 1:20, 20kg
Sunday
Jumping db Squats, 2:20, 15kg
Hip thrusts, 1:20, 15kg
Jumping db Squats, 1:20, 1:13, 15kg
Had a scare with some knee soreness and swelling on Saturday. It was a bit of a mystery because I felt fine when I went to bed, even when I got up in the middle of the night, but in the morning I could hardly walk. Went away after some nurofen, but it returned briefly this afternoon. I just hope this doesn’t keep coming back on me…
monday
pilates class - 1 hour
thursday
tempo
4x150m - 30s, 29s, 28s, 25s
technique felt all over the place and I felt like I had no spring in my legs, but that’s why I’m out there. I want it back…
saturday
various plyos
tramp sprint 60 steps
monday
hamstring/glute/ab strength exercises
arm speed drills
db jumping squats, 2:20, 15kg
about to head to the track for some tempo…
Tuesday
Tempo
7x100m, ~17s
I’ve been getting some soreness around the kneecap area. No idea what’s causing it.
On the bright side, I felt a lot smoother on the track today…
thursday
squats - 1:5 50kg, 2:3 70kg
fast squats - 1:10 50kg
pretty uninspiring session today, but still feeling a little bit stiff from tuesday…
friday
4x 200m (44, 39, 35, 39)
a funny thing happened to me after training today. when I finished my last run I had a tight feeling in my leg and I found it difficult to straighten (this is something that used to happen to me heaps back when I had hamstring problems). afterwards when I was stretching my quads I let my hip drop and felt a stretch on the outside of my opposite hip. I was feeling tight there, so I did the same thing on the other side which had been causing me difficulty. after a few seconds I felt a weird sliding sensation and it seemed like a muscle that was running down the front side of my hip slid over towards my glutes! it was a bizarre sensation but afterwards I felt fantastic - good as new! I have since been able to reproduce this effect three times.
I’m wondering if there is some muscle that is perhaps tightening when I flex the hip (sitting, squatting, sprinting) and is getting stuck in the wrong position. is that even possible? I’ve never heard of it before. it would make a lot of sense, though.
oh, and it feels great to be out there running again!! 
"Extra-articular snapping hip syndrome
Extra-articular snapping hip syndrome is commonly associated with leg length difference (usually the long side is symptomatic), tightness in the iliotibial band (ITB) on the involved side, weakness in hip abductors and external rotators, poor lumbopelvic stability and abnormal foot mechanics (Overpronation). Popping occurs when the thickened posterior aspect of the ITB or the anterior gluteus maximus rubs over the greater trochanter as the hip is extended.
Athletes are at special risk for snapping hip syndrome due to repetitive and physically demanding movements. In athletes such as ballet dancers, gymnasts, horse riders, track and field athletes and soccer players, military training, or any vigorous exerciser, repeated hip flexion leads to injury. In excessive weightlifting or running, the cause is usually attributed to extreme thickening of the tendons in the hip region. Snapping hip syndrome most often occurs in persons who are 15 to 40 years old."
http://en.wikipedia.org/wiki/Snapping_hip_syndrome
"SNAPPING HIP SYNDROME
This is the injury that has plagued Joan Benoit Samuelson, the famous track star. Snapping Hip Syndrome is a clinical entity that causes pain and snapping in the hip joint. There are several known causes, the most common being the iliotibial band snapping over the greater trochanter (at the top of your thigh bone). It can also be caused by snapping of the iliopsoas tendon over the iliopectineal line (in general the pubic area of the hip bone), the iliofemoral ligaments over the femoral head (where the thigh bone connects to the hip bone), as well as other places on the hip bone."
http://www.getprolo.com/hauser_hip_pain_snaping_hip.htm
verrrry interesting…
sunday
various hip and glute exercises
jump squats, 15kg, 2:30
reverse htper, 15kg, 1:20
tuesday
uppr body db exercises
friday
slow running
low impact plyometrics (just testing the water)
saturday
db squats, 15kg, various sets and types
had a bit of a set back with hip soreness during the week. this was followed by consecutive sleepless nights thanks to number 2 (that is, my second born child, not the forum mod :P). been feeling pretty flat for a few days and now I have some cold symptoms starting up. not great timing with work kicking off tomorrow…
Actually - I find it interesting you develop issues after the Pilates! Normally I would expect it after Yoga…
Have you thought about Strengthening the Weaker side ONLY instead of both at the same time? This wouldn’t be just One Side only, eg, Left Leg only, As an eg, If your Left Hip Flexor is weak on one side, perhaps the Right Hammie is weaker. So, it would be about getting the same muscle from Left to Right on equal strength, not just the same Limb. Thoughts?
Yeah, I know what you are talking about. pretty much everything is weaker on the left. it’s always been that way, although I think the number of injuries I’ve had on that side have caused me to possibly favour the right side more in compound movements, adding to the overall imbalance.
pretty sure the pilates didn’t cause this. I just stepped up my intensity and it flared up again. one thing I have picked up from P’s is that the left lower back, oblique abs and gluteus medius are weaker than on the right. also, the right adductor. as far as I can tell, these areas are responsible for keeping the hip raised, so my left side has been essentially dragging. you can see that a bit in this old video ==> http://www.youtube.com/watch?v=cOdHxXiE4Qs
when I think back about some of the strategies I have employed to avoid aggravating this problem, one of them is to only carry heavy things in my left hand. the effects of this are obvious, so lately I have started carrying my kids with my right arm, as well as occasionally just holding a dumbell in my right hand and standing. I can really feel a whole line of activation running through my right shoulder area, down my lats and pulling up on the top of my left hip. afterwards I can really feel that my left lower spinal erectors have been activated. I also just stumbled upon this web page that seems to illustrate what I am talking about. ==> http://www.aroundhawaii.com/lifestyle/health_and_fitness/2009-06-where-bubba-gets-his-power-from.html
I have also been lying on my right side and elevating both legs. this one hits me in the right adductor as well as the left hip area. I change the angle a few times so that I am working the side, back and front of the hip.
also, I bought myself a new chair for the study!
saturday
3x30m
1x60m
bicep curls
ham/glute curls
so after a week or so of core exercises and a varied assortment of other things (including a cold), I decided to hit the track again today. so far so good in terms of recovery. so far so bad in terms of my speed and form. I have a long way to go there…
What I would be considering to do,
For now, stop all running power movements. keep tempo, in joggers.
Weighs, do both sides, but focusing big time on left side, with maintenance on right side.
Weights to be as much as possible, single sided exercises. eg, split squats, single leg hip thrusts, hammy work, hip flexor work all single sided.
I would also be looking at upperbody single sided as there might be issues there?
I would work first at cross section, then strength.
Once that is even, then resume slowly your power movements outdoors, and also relearn the double sided indoor movements such as squats etc, ensuring both sides are equal. Make good use of a mirror, camera or a good P.T.
Take things hard, but don’t skip past vital sections that could ruin progress. ie, don’t move on till you have mastered the basics.
mon-friday
general upper body/core exercises
saturday
4x100m (15-17s)
I have been thinking a lot about your post, BW. as such, I have been doing a lot of upper body weights this week (single sided), although I gave the lower limbs a bit of a break. I have put together some sort of weeksly plan that fits my work/family schedule so hopefully that will start to come together a bit better.
I’m not completely certain what you mean about “cross section, then strength”. any chance of an elaboration??
Would measure your left side, and right side - look for differences in Size. Then, if there are, look at fixing the size issue (cross - section)
Eg, if your left arm mearsures 40cm, and your right side measures 42cm, then work the Left arm up till it’s the same as the right side.
Different muscles will respond at different rates of improvement. Some will fix up quicker in size.
The ones that do respond quicker, well, those muscles can begin Strength work to fix any left over strength difference between left n right.
Once, let’s say, “Bicep curls” are sized right, then strength right - then you can start doing Barbell work on them.
sunday
80m - 40m fast accel, 40m cruise
80m - 40m gradual build up, 40m top speed
work has been hammering me over the last few weeks, and reports are due in about 10 days, so my overall work rate has dropped in terms of training. I do the occasional moderate upper body session and have been chipping away at my imbalance issues around the hip.
had a bit of a test sprint today and all felt pretty good…
tuesday
upper body routine
wednesday
jump squats
hip thrusts
saturday
tuck jumps x20
trampoline sprints 3x20stp
hip thrusts 3:20 12.5kg
jump squats 3:20 12.5kg
single leg jump 2:10 each leg 12.5kg
reverse hyper 2:20 12.5kg
the good news is that the missus has given the ok to me moving my squat rack and other associated gear into the bedroom once the cot is gone. this will improve my access no end and I expect I will start to make a lot more progress once this has been done.
also, partially inspired my rich hand, I have been coaching my dauhter a bit in the last couple of weeks. nothing too special, just giving her a few pointers on technique and getting her to run from this tree to that tree, jump up and touch these leaves, touch the ground and jump, giant steps, push ups, etc. she pretty much loves it and always talks about how she’s getting stronger and wants to be a super hero! thanks, sportacus!
if any of my huge following of loyal readers has some handy tips for training tiny kids, I’m keen to hear them… 