Here is something else I think is important to think about.
Assume what might be reasonable based on what you know for sure.
You know for sure something is not working properly.
Then you ask yourself why?
Diet?
If you have been taking anything for long periods regarding medicine or if you have prescriptions they mess up your bodies ability to properly digest food. That means you are not getting needed nutrients to heal.
Training?
Chronic overtraining makes people numb to what feeling good actually feels like. Take a few days off or 3 maybe, go train and if you notice pb in training it might be something to look at.
The flu that often is not normal.
Do your own research and start trouble shooting and be careful with the training.
How is your sleep?
What is your heart rate?
Do you regenerate daily?
Yes I do notice that when I take 2-3 days off I feel a lot frresher, but always thought this was used for the peaking stage. Is it best then to train every 2-3 days?
I have decreased my workload but maybe need to decrease it further… Is the idea to feel like I have had" three days off" at every session?
My sleep is good and I try to have hot and cold showers daily but probably more like,3-4 x week.
Saturday 24/10
Tempo
2 x 8 x 100m with 10 push ups at one end and 20 sit ups at the other end.
weights
squats 3 x 5 x 130kg
bench 3 x 5 x 102.5kg
push press 3 x 5 x40kg
Hams 4 x 10
abd 30/30 for 10 mins
Sunday 25/10
Bike tempo
low intensity med ball
Monday
26/10
Rest
Tuesday
3 x 3 x 50m @ 75% effort with walk back rec and 6 mins bet sets
This may have been a bit much as calf was alittle tight on the last rep
Wednesday 28/10
Calf feels good today, been massaging regularly with knee on calf ,on all fours position
Weights
Squats - 3 x5 x 135kg
Incline bench 3 x 5 x 85kg
Push press 3 x 5x 40kh
Lat Pulldown 3 x 5 x 75kg
Hams 4 x 10
ABS 30/30 for 10 mins
Hot and cold shower
Thursday 29/10
Bike Tempo
Low intensity med ball
Friday 30/10
Rest
Saturday 31/10
2 x 3 x 30m from standing start with 5 mins between reps and 10 mins between sets.
Calf is feeling a lot better after visit to physio… was comimg from my back.
weights
squats 3 x 5 x 135kg
bench 3 x 5 x 102.5kg
lat pulldown 3 x 5 x 75kg
Hams 4 x 10
ABS 30/30 FOR TWN MINS
Stretch
Hot and cold shower
Sunday 1/11
Bike Tempo
Low intensity medball
Stretch
Hot n cold shower
Yoga in the evening
Monday 2/11
Rest and hot and cold shower.
Tuesday 3/11
speed
4 X 60M WITH 15 MINS REC @90%
ABS 30/30
1/2 hr massage
Wednesday 4/11
Weights
Squats 3 x 5 x 135kg
Bench 3 x 5 x 102.5kg
Push press 3 x 5x 45kg
Seated Row 3 x 5 x 65kg
Abs 30/30
Hot and cold shower
Saturday 21/11
2 x 3 x 30m from standing start and push up start, have been feeling good and calf is a lot better , still requires attention, now right hamstring is tight and really slowed me up. Is feeling a lot better today with hot and cold shower and sitting on a cricket ball and arching my back. It seems these troubles are coming from my back, I have been thinking about swapping squats for leg press. I understand this is not desirable and squats are a much better option than leg press but thought if squats were hurting me then leg press might be the next best option.
I have reduced my training load considerably, hence today is only 6 x 30m and my other running day is 3 x 100m with 25 mins rec- not a great load of volume. Everything else is weights or bike work.
Weights
squats 3 x 5 x 135kg
bench 3 x 5 x 102’5kg
lat pulldown 3 x 5 x 80kg
hams 3 x10
abs 30/30 for 10 mins
hot and cold shower
Sunday 22/11
bike tempo
low intensity med ball 15 mins
yoga
hot and cold shower
Well after 7 weeks of virtually no running I am trying to salvage something from this season. I saw a physio for six weeks and got no where with my calf, quad and hamstring issues. I have been seeing an ART therapist for two weeks and am back running again. Training has been progressing well and was able to run immediately.
2/1/16
Treadmill Tempo 0% gradient
2 x 10 x 45 sec on L 13-15 with 15 push ups or 30 sit ups after each effort
Weights
Bench 4 x 6 x 97.5kg
Squats 4 x 6 x 125kg
Push press 4 x 6 x 50kg
Hams 4 x 10
Lat pull down 4 x 6 x 75kg
Hot n cold shower
3/1/16
Bike Tempo
Low intensity med ball
4/1/16
Eliptical Tempo
Low intensity medball
Hot and cold shower
5/1/16
Rest
6/1/16
10 min son Eliptical machine
Weights
Incline Bench 4 x 8 x 70kg
Squats 4 x 8 x 120kg
Push press 4 x 8 x 50kg
Hams 4 x 10
Seated Row 4 x 8 x 65kg
ABS 30/30 FOR 10 MINS
Hot and Cold shower
7/1/16
Treadmill tempo on 0% gradient 13-17km/h
2 x 10 x 45 secs with 15 push ups or 30 sit ups between each effort
5 x 20 pu,60su, 20 sq,10 dips
8/1/16
Rest
9/1/16
3 LAP JOG
10 mins stretching
5 mins dynamic stretches , hip circles, hurdle drill
drills
3 x 20m- skipping As
3 x 20m - Bum Kicks
3 x 10 m Running As
4 x 30m build ups
2 x 4 x 50m -walkback rec and 6 mins between sets. Was at about 70% effort as first run back.
medball- 6 x squat throw, 6 x reverse overhead
Abs 30/30 for 10 mins
Hot n cold shower
10/1/16
1 x 10 x bike tempo
weights
Bench 4 x 8 x 82.5kg
squat 4 x 8 x 125kg
push press 4 x 8 x 50kg
Hams 4 x 10
Lat pulldown 4 x 8 x 65kg
abs 30/30
11/1/16
Eliptical tempo
Low intensity medball
Sauna
12/1/16
3 LAP JOG
10 mins stretching
5 mins dynamic stretches , hip circles, hurdle drill
drills
3 x 20m- skipping As
3 x 20m - Bum Kicks
3 x 10 m Running As
4 x 30m build ups
2 x 4 x 60m -walkback rec and 6 mins between sets. Was at about 70% effort as still early.
medball- 6 x squat throw, 6 x reverse overhead
4 x 10 x hurdle unders
Abs 30/30 for 10 mins
13/1/16
Weights
10 mins Eliptical tempo
Bench 4 x 4 x 100kg
squats 4 x 4x 135kg
Push Press 4 x 4x 60kg
Lat pulldown 4 x 4 x 80kg
Hams 4 x 10
Abs 30/30 for 10 mins
Hot and Cold shower
14/1/16
Treadmill tempo at 2 % gradient at level 10-15km/h, 2 x 10 x 45secs with 25 sit ups after each effort
5 x 20 pu, 60 su, 20 sq, 10 dips.
Masssage
15/1/16
Rest
Have either of your therapists been able to diagnose root cause of your multiple injuries ? It sounds a bit systemic/structural. Your training does not have an excess of volume, you carry out non-running tempo to reduce impact strain, etc and dont appear to be doing anything wrong that would cause this volume of problems.
As an example. i knew someone with one leg slightly longer then the other who suffered from various quad/calf strains on that side and fixed it with a shoe insert.
Have you ever been advised to carry out very regular targeted mobility/strengthening exercises on the affected areas or their supporting structures.
The reason I often suggest people take some time off while training is for the very reason you noticed.
Where you able to feel technically more adept once you had some time off?
Obviously no you can not take every 2 to 3 days off and train and then repeat or you would never get anywhere.
The point of routine training as well as routine regeneration is you are providing yourself ( outside of the training plan which I am not commenting on at this moment) every chance to execute properly. This does not mean you will execute properly by the way. ( I am sorry to report that but it’s true).
The concept of routine training is ingrained with most people. More is better. Harder is good ( cross fit) and if it does not hurt it’s not good or worth while. None of this is simple true but it’s what people think they know.
Working hard is critical.
Working hard at what is also the question people need to ask themselves.
I was at the gym the other day and it’s interesting seeing what people do to workout and train. So much of it makes zero sense and so much is a waste of time.
The females are all following something online that they are repeating with poor quality. Or they walking into the gym and begin doing all leg and lower body exercises including squats immediately. Now maybe they warmed up but it’s not looking like that. And then across the board, men and woman alike plant themselves at a piece of equipment and do 5 to 8 sets all at once but never with 2 to 3 minutes rest let alone 5 minutes rest.
The idea is to FEEL like you have had 2 to 3 days off. Exactly.
Your job is to show up each session ready to work and be ready to execute everything in the most absolute best way possible.
Here is the thing. If you have not slept well, been drinking tons of water, taking what ever supplements you take, targeting your nutrition with before , during, after and before bed nutrition ( just some examples of when protein can be consumed in the form of supplementation) and regenerated daily ( I see you have been doing hot and colds) then you are not doing your best.
Here is another point.
If and when I am working with someone I walk them through the hot and cold with their bathing suits on. Not once has the person I told to do this circuit been doing the hot and cold properly.
I am not saying hot and colds are the secret or any one thing is the secret. I am saying that you can be doing something and then you can be doing it really really well.
Training is about details and has one of the members has recently pointed out its’ also about history.
What is your history? What are your strengths and what do you feel you need to work on?
What an awesome post. Can I share an excerpt of this on Facebook and tag you?
Leaving a speed workout, feeling like you cant wait for the next speed day is a good thing. YOu dont always want to leave a hard day barely able to walk
I’m glad you found it helpful.
Both therapist pointed out my right short leg which has been x rayed at 4mm shorter. The therapists and the podiatrist who did my orthotics and put a slight raise in the heel but not the forefoot, feel it is insignificant. Your suggestion seems valid and I will put an extra innersole in my right foot and see if it helps. I have nothing to lose. Appreciate the advice.
That is good advice too and I learn a lot from your training journal too. cheers.
Also I have just enrolled with a trainer to set me up with regular mobility/strengthening exercises as you also suggested, so appears good timing. cheers
Thanks Ange, great post and I appreciate you commenting, I will take care with your suggestions particularly feeling like I have had 2-3 days off the next time I train and the protein before, during, after and before bed which is something I do not routinely do.
Sat 16/01/16
3 LAP JOG
10 mins stretching
5 mins dynamic stretches , hip circles, hurdle drill
drills
3 x 20m- skipping As
3 x 20m - Bum Kicks
3 x 10 m Running As
4 x 30m build ups
3 x 30m from a standing start at 90% effort and 5 mins rec
10 mins rec
3 x 30m from a push up start at 90% effort and 5 mins rec.
med ball
6 x squat throw
6 x reverse overhead throw
weights
Bench 4 x 4 x 105kg
squat 3 x 4 x 135kg, 1 x 4 x 140kg
push press 4 x 4 x 60kg
hams 4 x 10
lat pulldown 4 x 4 x 85kg
abs 30/30 for 10 mins
15 mins stretching.
Right hamstring and left groin were tight during the runs but I felt very good when running. This tightness is annoying. I foam roll between each rep and it helps a lot. I have a race in 10 days and am trying to prepare for this but will go by how I feel.
Really appreciate everyones suggestions. cheers
Consider a range of symptons and causes for your injury:
-
Lack of good recovery, rest and regeneration.
-
Structural weaknesses - leg length is just one and may or may not be the case for you.
-
Technical aspects of your running. For example flapping arms from side to side with trunk rotation can lead to
strain on the system. Poor foot strike mechanics can lead to lower leg and knee issues. And so on. -
Previous history of injury. Prior history is often cited as the biggest predictor of new injuries. Seems you are in this category possibly due to overtraining in the past.
-
Some people just get injured a lot. Irrespective of all the above some athletes seem especially susceptible to injury.
Points 4 and 5 can be particularly visible in the over 50 age group due to accumulated injury history and slower age related recovery.
: There can be a single or combinations of the above affecting you.
Have you got a coach or therapist who can look at your running style ? Structural weakness can sometimes show up in
running mechanics looking wrong. Poor running style can be evident in its own right.
Can you see uneven wear on running shoes - an indicator of poor footstrike.
And so on. There are a number of checks that can be done by yourself and knowledgeable advisors.
The checks will indicate symptons but you need to know the root cause and act accordingly. For example leg length issues
may show up in hip action when running, and you may be able to fix it with inserts. Allternatively a visible hip issue
could be due to lack of strength or mobility in one hip - in which case localised mobility / strengthening may be apppropriate.
Using a personal trainer to work on strengthening may be useful but what do you need him to do ?
- Improve your current general strength training.
- Provide some specific localised strength training to address your known weak points (which still need to be determined).
- Revise your strength training approach. For example I feel I get greater benefits from dynamic work wiith lighter
weights than lifting big lumps of iron. So more bodyweight, KB swings etc work for me.
If points 2 and/or 3 are relevant you have a particular issue to target and can carry out specific rehab work.
If not, then it is more likely to be a case of managing training levels. Point 1 recovery/regeneration is a must for all athletes but for the chronically injured even more so, along with aiming for the best possible diet/supplementation protocol.
Thanks oldbloke for your input, I am hoping the ART therapist will correct any structural issues and tightness and be able to get to the root cause. I am using the trainer for a mobility stretching program. What would be some of the exercises used in your dynamic lifting of lighter weights.
Cheers
Sunday 17/01/16
Bike tempo
Low intensity med ball
stretch
Sauna
Yoga in the pm.
Right hamstring still a bit tight.