thursday weights
curls 3:6 10kg
shoulder raise 3:6 10kg
bent row 3:6 10kg
single arm shoulder swings 1:10 10kg
my lower back has been troubling me for a few weeks, but I think it is finally settling down. it has caused a little bit of a lock down of the sacrum and therefore some tightness in the left hip flexor and hamstring, although it is usually gone after the warm up. I do have a bit of tightness above and below my left knee which is new. I’m giving it a bit of a massage every now and then. it comes and goes.
I’ve got a pretty good idea of what my weekly routine will look like during the competition period. it’s probably more than I will end up doing, but if I play it by feel and listen to my body I’ll make the necessary adjustments as I go.
for the 100m my ht result was 11.6, but I’m not jumping through hoops over breaking 12s just yet. they often add around half a second to that when the electronic timing results come online later. (still waiting for that)
I felt a bit dizzy before the 200m (heat), but I was happy enough to have run 25.3h in that. again, I’m still waiting on the electronic result.
pretty pleased, though. that’s almost certainly a pb for the 100m!!
monday masters
100m: 13.2h, 1st
150m: 19.5h, 1st weights
curls 3:6 10kg
shoulder raise 3:6 10kg
bent row 3:6 10kg
single arm shoulder swings 1:10 10kg
ran a pb on saturday, despite missing a step at the start. I suppose that means I probably cost myself about .1-2s, but it’s nice to know I have improvement in front of me. pulled up a bit tight on sunday evening, but not as much as I have in the past. so the tightness came less and later. that’s got to be good .
felt pretty tight at the masters tonight, so warmed up verrry thoroughly and gave myself a bit of a massage. took the first 100m race extremely slowly at the start but was still able to cruise home for a win, thanks to stormy sitting it out to save himself for the 150m. fortunately the 100 race loosened me up a bit and I felt much better for the next one. still not a blistering pace, but the main thing is that I left the track feeling better than when I arrived.
I have my first pro’s meet coming up this sunday, so I’ll go pretty easy on myself at the club meet on saturday. it’s only a 4x100m relay and a 200m, so I’m not missing out on a whole heap there. my handicaps were pretty severe, as expected, so I will get slaughtered, but it will probably do me some good to cop a flogging and chase some tail for a change…
it’s time for me to back off a bit and not train so much on hard surfaces, so I’ve turned to the trampoline again. no calf soreness whatsoever.
I find that these trampoline workouts really hit the hamstrings hard, so I did a bit of a quad workout to balance it out…
my thighs felt really good the last few days after my trampoline session on tuesday. I think I’m just going to have to do that for a while or my calves won’t last very long. I’m going to be competing a fair bit this season, so I can afford to do a few less track sessions in between.
I have a 4x100m relay and a 200m this saturday. I’m not planning to exert myself greatly in either of those as I have entered in a couple of races for sunday (70/200m). I’ve got a pretty tiny handicap for those, though, so I have no great expectations of myself, but it will still be good to get out and run under some different conditions and against new opponents…
Hopefully you will come along to Knox on Wednesday evening for the 120 Hcp (Trophy Race).
The new handicaps have been done and they are
Greg Bruce SCR
Andrew Watts -1
Paul Durrant -4
Graeme Mills -11
Mark Harris -13
and possibly a few others
should be a very keenly contested event
I may even forego Doncaster on Monday to concentrate on this.
friday warm up
gentle run through’s and drills
5x70m accels, increasing intensity
I don’t usually train on the day before a race but I had a bit of stiffness in my legs that I wanted to run out a bit. just for something different I ran these barefoot on grass. I’m hoping they will increase my lower extremity strength and stability so that hopefully this bloody shin/calf soreness won’t be such and issue in the future…
you’ll have to scratch me for that, I’m afraid. I was really looking forward to it but I have another concert to attend that night. always on wednesday :rolleyes: ! I suppose there’s no chance of putting it back a week?
not much chance of me making doncaster on monday, either…
Yep we’ll just have another one the following week! No trophy though
By the way my money would be on Andrew winning this week - not sure i should have let him
talk me into the -1 metre!!
saturday AV round 2
4x100m
200m: 25.35s, 3rd sunday VAL
65m: 8.24s
189m: 23.81 monday
tendon treatment weights
upper body 3:6 tuesday trampoline
25/35
starting HR: 67
66, 70, 73 (96)
75, 75, 75 (108)
74, 75, 75 (114)
leg extension 4:10 40kg wednesday weights
upper body 3:6 thursday
tendon treatment weights
med ball throws
upper body 2:6, 1:15
now that my hamstring is in pretty good condition I am now aware of one particular spot right up near my butt. seems that I may have had some scar tissue on that tendon, which would explain why the muscle always clams up after big efforts. I’ve begun some treatment for it, but I expect it to hang around for a while yet. according to the guy who is helping me out, since this is a very old condition I am unlikely to make it worse at this point, so I am still hoping to be able to keep competing. the one thing that will stop me would be if the muscle is tight on saturday. still, I’m going to go easy on it for a few weeks. much better to finish the season strongly than to start well and then get injured… :rolleyes:
friday warm up
800m barefoot jog tempo
6x100m barefoot
this afternoon I found that if I jogged with quick, small steps I didn’t seem to aggravate my shin problem. smaller steps mean less heel contact and less blocking, so that makes sense. also, there is less up and down movement.
saturday AV round 3
100m: 4th, 12.3h (headwind) sled
various 20kg sled marches and jumps
I was pretty disappointed with the way I ran today. I wasn’t too bad in the initial acceleration, but the last 50m was all over the place. I felt like the wind was blowing me all over the lane and my upper body was really unstable. pretty sure my hips were low, too.
I went home after that and thrashed myself with the sled until I had jelly legs…
yeah, there was definitely a bit of stiffness from the last few days. I’m trying to get myself conditioned to training/competing on consecutive days. later in the season I will be running club comp on saturday and pro’s on sunday.
I could tell during my warm up that I probably wouldn’t run very quickly today, but mostly I think I just forced it too much into the wind. I can deal with not running fast, but I was unhappy with my technique and execution…
tonight I trialled a new approach to my shin management. I bit the bullet, shaved my legs and taped up my lower limbs. it seems to have worked because the areas where I taped, which are normally the most painful areas, were much better than the areas that I didn’t tape. the massage seems to be working, too. also, most of my warm up’s and training will be on grass.
since I won’t be doing any AV or VAL meets for several weeks, I’ve decided to htfu and have a bit of a hard training block. I’m hoping to get in some sled sessions and a bit more effort in my upper body sessions. I’m trying to line up a couple of runs with the NSWAL for the 15th cos I’ll be in sydney for that weekend…
I have been massaging my lower legs for about 30mins every night, as well as taping every time I run. the massage is painful and the taping is causing a bit of skin irritation, but it is really working. there is a little bit of shin discomfort there, but it’s barely anything compared to a week ago. I’ve also found that my soleus, which was a big hard lump of tense muscle, is now much softer and more pliant.
ran pretty well on wednesday night, and managed to win in a very close finish, despite the handicapping. hopefully I will be getting my hands on a video of the finish line. it was veeerrry close.
I have upped the intensity a bit in my upper body workouts and I have also decided to add more sled work to my diet in place of the deadlifts which were tending to aggravate my lower back a bit. I’m going to split my routines into heavy sled sessions and light sled on acceleration days…
basically just a good workout for my legs. a good hard, explosive movement that I feel all the way up my posterior chain. also, they are done with the body on a good angle similar to the initial acceleration out of the blocks…
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