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101

wednesday
masters
60m: 7.71h
2x200m: app 28s each

thursday
new shoes
hamstring/calf treatment

friday
more hamstring treatment

saturday
weights
deadlift 3:10 30kg, 3:6 50kg
leg extension 3:10 40kg
tempo
drills
5x30m
6x100m
2x150m

was convinced to try some arch support shoes. they caused me a lot of back/glute/hamstring soreness. went back to neutral shoes and I’m gradually starting to undo some of the damage. on the upside, fresh shoes is combination with regular massage has been helping my calves a lot…

102

sunday
trampoline sprints
-50 stepsx3, 30s rest (32, 34, 31)
-short, fast 10s bursts

monday
warm up
drills
3x100m strides
tempo
2:3x100m (app 15-16s)

thurs
assorted drills, stretches and core exercises

friday
assorted isometrics and massage
trampoline
25/35
70, 77, 79 (102)
79, 79, 84 (136)
91, 96, 100 (146)

saturday
glute activation exercises
trampoline
25/35
70, 77, 79 (116)
81, 93, 95 (150)
98, 95, 100 (160)

I was pretty sick this week - only worked on monday and probably should have taken a sickie then, too. I’ve just started to get the balance right in my left hip again, so perhaps having a break for a few days actually helped me with that.

I’ve been doing a simple exercise that seems to work well for getting my glutes firing and improve my hip alignment. basically, I lie flat on my back with my hands placed flat under each butt. then I raise my pelvis by flexing my cheeks and holding the position. what I usually find is that I need to put more effort into my left side to equalise the hip balance. it is also good because you can keep your lower back and hamstrings quite relaxed while you do it.

I’m going to venture out onto the track tomorrow. it’s been pretty warm over the last few days, but I have a vague suspicion that it could rain tomorrow.

35 days until the start of the summer season… :smiley:

103

sunday
warm up
drills
10x30m strides
speed
2:3x60m accels
10x10m blocks

ran pretty well today, despite feeling low on energy to begin with. technique was smooth and I was getting up to some decent speed whilst remaining relaxed. calf soreness was very slight, too. massage is working well for that.

feel pretty wiped after todays session, but I’m sure that’s just on the back of being sick, along with not being able to sleep well. plus, I think I have had a bit of a minor sinus flare up. the key for me will be how I pull up tomorrow. if my hammy doesn’t tighten up then it’s all systems go again, but if it does then it’s back to the drawing board…

104

tuesday
medium speed
drills and 4x30m strides - warm up
2x40m
2x60m
1x100m

did this session at about 85%. just sort of testing the waters. I’ve had only minor tightness in my hamstring, although my right quad tightened up a bit. that was my fault, though, because I forgot to stretch it. poor right quad needs a little extra attention after speed sessions.

you know that show ‘the first 48’? it’s considered that the first 48 hours after a crime are vital for the chances of it being solved. for me it’s ‘the first 24’, because in that period after intense training I am vulnerable to injury. I have to keep my left hip in a certain position, avoid stretching the hammy and try to sit as little as possible. if I can do those things I give myself the best chance of a smooth recovery. if not, then I can be out of action for up to two days. one other thing I have found is that if the weights are working well for me the recovery is better…

105

wednesday
warm up
drills and 40m accels
masters comp
200m, 25.52h, 1st

thursday
weights
curls 2x3:10 5kg
shoulder raise 2x3:10 5kg
shoulder swings 3:30 5kg

ran pretty well on wednesday despite feeling heavy legged and low on energy during the warm up. I was pretty happy with that outcome, although I woke up with another desperately sore throat in the morning. I hope I don’t end up like my training partner who has been on anti-biotics for about 2 months! :eek:

had a very light weights session last night, my first for ages. just going to ease into it over the next few weeks, then start to go heavier in a fortnight.

calves/shins have been much better since I have been massaging them every evening. I have also cut jogging out of my diet as the heel to toe action is what was causing the stress on the tibialis anterior…

106

sunday
warm up
10x20m strides (60-70%)
3x20m A’s
3x20m B’s
technique
3 push up lying starts 2:3x20m (70-80%)

well, I managed to get myself a secondary infection and have been bailed up with bronchitis for a week. on the plus side, my abs are as hard as steel!

I’ve tried to stay in as best shape as I could, occasionally doing some drills and stretches, but I lost a lot of sleep and have heaps of work to do to get back some of my strength before the season starts in 3 weeks.

had a bit of a run this evening and felt surprisingly good, although not exactly travelling at a blistering speed. I’ll have a week of light-medium weights and a few brief track sessions, then I’ll gradually bump up the weights for the next couple of weeks, leaving me one week of fine tuning leading up to the first meet.

I’m glad for all the training I have done over the winter, because it will serve as a good base for me to recovery quickly from this… :slight_smile:

(go hawks! :smiley: )

107

so long as you don’t try and do too much too soon. Remember the season starts in 3 weeks so it won’t matter too much if you aren’t in peak condition day 1. :slight_smile:

108

monday
weights
curls 2:10 10kg
shoulder raise 2:10 10kg
bent row 2:10 10kg
deadlift 3:10 20kg

don’t worry, I’m easing in…

109

Yep October program is done for Knox

110

tuesday
warm up
10x20m strides
3x20m A’s
3x20m B’s
speed
2:3x20m 3 push up/lying start
3x60m 80% falling start

a bit low on energy today, but I pushed through it. technique felt a bit sloppy in the 60’s, but I’ve felt that way before after a break. it won’t take very long to get back on track.

also, left lower back has been tight, and right bicep has a slight strain. cups for the former and time for the latter…

111

thursday
weights
reverse hyper 3:15
deadlift 3:10 40kg
bent row 3:10 20kg
shoulder raise 2:10 20kg
eccentric quad exercises 10x2s

I only have access to 40kg of weights, at the moment, but that’s probably a good thing because I need to ease my way back into it a bit. I decided to work my quads out by kneeling, leaning backwards and holding. I need to do a bit of quad work because my right quad tends to tighten up if I drop the strength work in that area…

112

saturday
weights
db full squat 3:6 40kg
bent row 3:6 20kg
shoulder swings 3:10 10kg
reverse hypers 3:15

starting to get back into the swing of things again. I was planning to have a run today but it rained, so I hit some weights instead. got a couple of races on monday (hopefully), then a couple more on wednesday…

113

what distances?

114

I imagine i will have to try and catch him over 80m to start with on Monday!!

115

monday night is 80m/150m/300m. I’ll run the first one fast and cruise through for the next two. wednesday night is 300m/100m. once again, the 300m will be slow and I’ll hit it for the 100m…

116

monday
masters
10x30m accel, increasing intensity
2x30m lying start
80m: 9.8h
150m: 19.2h
300m: 45.9h

thursday
weights
deadlift 3:6 50kg
leg extension 3:6 40kg
curls 3:6 10kg
shoulder raise 3:6 10kg
bent row 3:10 10kg
shoulder swing 3:10 10kg
reverse hyper 3:10

I think I went too hard too soon on monday night. I still haven’t fully recovered from it, actually :o . there is some slight tenderness in my right calf and quad, a tiny bit in my left hammy, and I have a bit of soreness in my abs. school is back, so I still haven’t been able to get treatment for my lower back, either. I’m booked in for tomorrow afternoon, though.

10 days to go… :slight_smile:

117

saturday
warm up
10x30m strides
2x60m strides
speed
2x60m accels
3x20m lying starts
2x30m blocks (4.66, 4.55)
1x60m (8.38)
warm down
150m stride/static stretching

felt pretty good about todays session. my times over 30m were way quicker than I have done in the past (haven’t timed myself for a couple of months), so whatever I have been doing is obviously working. I spent around 20mins massaging my legs and lower back before I headed off to the track, so maybe that helped me to loosen up a bit. I took the 60m run a bit easy, just in case.

7 days to go… :smiley:

118

sunday
weights
shoulder raise 2:10 10kg
curls 3:6 10kg
bent row 3:10 10kg

monday masters
warm up
10x30m, 1x60m strides
1x20m lying start
massage/stretch
races
60m 1st 7.7h
200m 1st 26.5h

felt a bit still in the hammies, but sort of “good” stiff, if that makes sense. just required a little bit of attention to get loose. the aim was to take it easy tonight, so I was surprised with my 60m result, especially since it was into a fairly strong (-2-2.5?) headwind. obviously it was ht but they have two clocks running so it can’t have been too far off. ran a good bend in the 200 but the wind killed me at the finish.

oh, and I raced against greg champion tonight ( http://en.wikipedia.org/wiki/Greg_Champion ) :smiley: . I was a big fan when I was a kid, so it was pretty cool to shake his hand.

well, that pretty much represents the end of my off season training. let’s look at some of my winter targets and see how I stacked up.

30m: 4.3s - 4.55s
60m: 7.5s - 7.7s
80m: 9.5s - 9.73s
120m: 14.5s - 15.1s
150m:18s - 19.2s
250m: 32.5s - 35s

I’m .2s off all my short targets, which isn’t too bad since I was being ambitious when I set them. the longer ones I didn’t really try for (circumstance and injury complications :rolleyes: ), so I didn’t really do myself justice with them.

all in all, I’m pretty happy with the progress I’ve made, so BRING IT ONN!!! :smiley: :cool:

(5 days to go)

119

All looks good for a decent season hope it works out for you :slight_smile:

120

thanks! :slight_smile:

tuesday
weights
deadlift 3:6 50kg, 2:3 80kg

it will be interesting to see how I go on the weekend. my speed has been greatly improved but my speed endurance is rubbish since my shin splints kicked in. I’m guessing I will snag a time somewhere between 12.15-12.45s, given a neutral wind. if it’s anything over 12.5s I will be pretty disappointed.

4 more sleeps… :wink: