Sun 16/10
Eliptical tempo
Core
KB Swings 3 x 10 x 24kg
Hamstring curls 3 x 10 x 25kg
Single leg hypers 3 x 10
Hyper complex 3 x 10 x 15kg
Mon 17/10
Rest
Core
Abs
Hot and cold
Tues 18/10
4 x 300m with 10 mins rec on the track- 49.2, 47.8,46.9,46.6. Although still not great each run was approx 1 sec faster than last weeks effort, I am happy to see the improvement and I felt better over the distance… These 300 times are close to what I used to run for 400… 25yrs ago. Age!!!
Wed 19/10
Weights
Squats 3 x 6 x 135kg
Incline 2 x 6 x 80kg, 1 x 6 x 85kg
Row 3 x 6 x 85kg
Shoulder press 3 x 8 x 50kg
hamstring curl 3 x 10
Single leg hypers 3 x 10
Thurs 20/10
5 x med ball acceleration1 and 2
Tempo
1,1,1,1
1,2,2,1
1,2,2,1
1,1,1,
Run As 2 x 50m
Depletion push ups 58,27,22
ABS A-40 x 4
Friday 21/10
ABS and core
Sat 22/10
2 x 4 x 40m sleds( 8kg) 4.5/ 10 mins rec
Weights
Squats 2 x 6 x 135kg, 1 x 6 x 140kg
Bench Press 3 x 6 x 100kg
Chin ups 3 x 6 x 14kg
Shoulder press 3 x 8 x 50kg
Leg curl 3 x 10
Hypers 3 x 10 x 20kg
Abs
Hot and cold shower
Massage
Did sleds for the first time today and it felt really good. Felt like it gets me nice and tall. As I am finishing the GPP next week ,I would like to keep some form of sled work in at least in the early SPP but not sure how to incorporate it .
Sun 23/10
Eliptical tempo
Core
Mon 24/10
Core
abs
Hot and Cold
Tues 18/10
3 x 300m with 12 mins rec on the track- 47.3, 45.5,46.1. In two weeks I have gone from 50.0 sec to 45.5 secs for 300m. Although the times still aren’t flash I am happy that I am making progress. Does anyone know what would be a decent time over 300m for a 51+yo. I would like to get down to 42sec , not sure I will though, see how training goes.
What’s decent is you are making steady progress and improving over short amounts of time. I would say that is huge progress and keep at it and see how it goes.
UK athletics V50 rankings for 300m 2016: Picking the #7 with a time close to your target of 42 secs, he ran a 300 in 43.03 and a 200m last season in 27.1 - might be a useful cross extrapolation down to a 200m time.
I also run against him some times …
1 40.43
2 40.63
3 41.50
4 41.8
5 42.8
6 43.00
7 43.03
8 43.2
9 43.5
10 43.70
You now : #13 45.44
From oldbloke.
Thanks oldbloke, my runs were in racing flats as spikes on the track are not good for my achilles and I was doing reps. I would be happy if I could get to 42. Gives me something to aim for.
Cheers
Wed 26/10
Weights
Squats 3 x 6 x 140kg
Bench press 3 x 6 x 100kg
Row 3 x 6 x 85kg
Shoulder press 3 x 8 x 50kg
hamstring curl 3 x 10
Single leg hypers 3 x 10
Thurs 27/10
Tempo
1,1,1,1
1,2,2,1
1,2,2,1
1,1,1,
Run As 2 x 50m
Med ball 6 x squat throw, reverse overhead and 4 x 1 hop throw. I deleted med ball accelerations as I felt there was too much risk of injury after track and weights. Will do my med ball throws before tempo next session.
Depletion push ups 60,28,24
ABS A-40 x 4
Hot and cold shower
Friday 21/10
ABS and core
Sat 22/10
2 x 10m push up start
2 20m -push up start
4 x 40m sled
2 x EFE
Squats 3 x 6 x 140kg
Incline 3 x 6 x 85kg
Chins 3 x 6 x 14kg
Ham curls 3 x 10
Shoulder press 3 x 8 x 55kg
Hypers 3 x 10 x 20kg
Abs 30/15
Hot n cold shower
Felt very good running today, had a slight tailwind which made it comfortable.
Sun 30/10
Eliptical tempo
Core x 12
KB Swings 3 x 10 x 24kg
Hypers 3 x 10 x 20kg
Single leg hypers 3 x 10
Abs A-40 x 3
Hot n Cold shower
Yoga in pm.
Mon /31/10
Core
abs
stretch and hot n cold shower.
Having a recovery week this week as finished 5 week GPP.
Saturday 12/11
Achilles pulled up a bit sore a little over a week ago so took the time off running with just doing weights and bike tempo.
Ran today and all feels good.
2 x 30m rolling start- 5 mins recovery
2 x 30m push up start- 5 mins recovery
4 x 20 E-20F-20E- 8 mins rec
Felt quite good running though legs got a bit tired on reps 3 and 4 of the 60s ,so took the pace off a bit.
Weights
squats 2 x 6 x 140kg, 5 x 142.5kg
bench 2 x 6 x 100kg, 5 x 102.5kg
chins 2 x 6 x 12kg, 5 x 14kg
ham curls 3 x 10
shoulder press 3 x 8 x 50kg
hyper ext 3 x 10 x 20kg
core
hot n cold shower
grooster, have you ever tried wax baths for your feet or done foot baths with epson salts? Waldemar used to tell me to do footbath by Dr. Schols? 30 bucks, light weight and easy to use, heated and it vibrates and it’s helpful for relaxing tired feet.
The wax is obvious and those baths are not crazy expensive now either. Not what you might expect any.
Thanks for that Angela, No I haven’t tried any of those treatments so I just ordered a foot spa. Achilles is playing up again so looking forward to receiving it.
Wax is a bit of a pain to deal with and it requires a full commitment to using it and setting it for you to succeed in that you can’t really use it near carpet for example. But it’s extremely effective.
At hand is how you will address your entire constitution and begin trouble shooting from there. For example. Is your body healing properly? is your body healing or are there things ( like how you train) you are possibly doing to inhibit the bodies natural will to heal itself.
As we age lots of the variables for healing begin a cycle of compromise. Sleep interruption might be one hierarchy of needs to trouble shoot. With interrupted sleep we have the reasons why it’s interrupted along with the fallout of what happens when we are not going into all the appropriate cycles of sleep to get the needed hormones and balance of hormones what play a role in cellular care.
Nutrition is also an area I like to focus on as athletes like to think they are doing a really good job here. I am not saying you are not doing a good job with your personal nutrition but a coaches role is to continuously and proactively trouble shoot ESPECIALLY when there is an issue of concern or injury.
What I have found overwhelmingly to be the case and Charlie and I talked about this often is athletes or people even want to find one fix it solution.
It’s not about the one fix. it’s about a full solution in an ongoing manner without interruption and then there is maintenance and then there is ongoing care to prevent.
The current solution and model for therapy generally sucks you know what for normal people. Go to therapy 1 x per week to fix or heal something that likely took weeks or months to happen. And then the conclusion is why is it not healing.
I am preaching to a larger audience right now than to you as I am sure you already know and I am reminding you so you get better. I noticed your log began in 2015 stating lower limb issues so it’s not surprising to have the end of the chain feet, ankles and achilles that are now effected.
How good are you contrast showers? How often are you doing them?
Are you supplementing your diet every single day more than once a day with protein and building blocks to recovery with something like glutamine? It’s a very expensive supplement but not a bad thing to take in a targeted way when hoping to heal from something chronic.
That’s part of my 2 cents right now.
If possible think about the wax eventually because our feet are so important and when they are overused from athletics long term issues need to be avoided. I hope you find some of this helpful.
Thanks again Angela, Your two cents worth is much appreciated and very helpful. I feel like I spend a lot of time pre and re habbing but it seems I am missing something. I am also going to take the advice of others and drop my Tempo volume from 2000m to 1200m and add in med ball circuits and see if that helps. i soaked my foot in epsolm salts last night and it felt very good. Have been doing 1 minute isometric calf raises as well and this has helped also.
Saturday 19/11
Speed- 2 x 30m rolling start- 5 mins rec
2 x 30m push up start- 5 mins rec
4 x efe- 8 mins rec
Felt like I was running very well after only two running session in two weeks due to achilles issue. Achilles felt good and pulled up well after the session.
Weights
squats 6 x 140kg, 2 x 5 x 145kg
Bench 6 x 100kg, 2 x 5 x 102.5kg
Chin ups 6 x 14kg, 2 x 5 x 16kg
Ham curls 3 x 10 x 46kg- these have gotten progressively stronger as a month ago I was doing 25kg. I have been focusing on posterior chain development lately.
Shoulder press 3 x 8 x 50kg
Hypers 3 x 10 x 20kg
Abs 30 sec on/15 secs off
Hot N Cold shower
Sunday 20-/11
Elliptical Tempo
core x 12reps
KB Swings 3 x 10 x 24kg
Single leg hypers 3 x 10
GHD 3 x 10
Hypers 3 x 10 x 20kg
Abs A-40 x 5
Hot n cold shower
Sat 3/13
2 x 3 x 30m push up starts- 6 mins rec
1 x 60m- falling start
med ball 4 x squat throw and reverse o’head throw
Squats 2 x 5 x 140kg
BENCH 2 x 5 x 102.5kg
Chins 2 x 5 x 14kg
Ham curls 2 x 10 x 53kg
supine leg lift 3 x 10
abs 30/15
Sun 4/12
Elliptical Tempo
core x 12reps
KB Swings 3 x 10 x 24kg
Single leg hypers 3 x 10
GHD 3 x 10
Hypers 3 x 10 x 20kg
Abs A-40 x 5
Hot n cold shower
Tues 6/12
4 x 30m push up start-6 mins
2 x 60m-15mins
Squats 2 x 5 x 140kg
Incline bench 2 x 5 x 87kg
Row 2 x 5 x 75kg
Ham curls 2 x 10 x 53kg
supine leg lift 3 x 10
abs A 40 X 5
Wed 7/12
Elliptical tempo- 3 x 10 mins x 45secs/15sec rec
Depletion push ups 52, 25,26
Core x 12
Have added in an extra speed session but reduced the weights to only two sets and all tempo work is on bike or elliptical machine.
I will copies of these studies. If something interests you , PM me.
Recent publications
2015 publications
van Ark M, Rio E, Docking S, Zwerver J, van den Akker-Scheek I, Cook J. Do isometric and isotonic exercise programs reduce pain in athletes with patellar tendinopathy in-season? A randomised clinical trial JSAMS. 2015;Accepted.
van Ark M, Docking SI, van den Akker-Scheek I, Rudavsky A, Rio E, Zwerver J, Cook JL. Does the adolescent patellar tendon respond to 5 days of cumulative load during a volleyball tournament? Scandinavian Journal of Medicine & Science in Sports. 2015;DOI: 10.1111/sms.12426.
Toppi J, Fairley J, Cicuttini F, Cook J, Davis S, Bell R, Hanna F, Wang Y. Factors associated with magnetic resonance imaging defined patellar tendinopathy in community-based middle-aged women: a prospective cohort study. BMC Musculoskeletal Disorders. 2015;16(1):184.
Tilley BJ, Cook JL, Docking SI, Gaida JE. Is higher serum cholesterol associated with altered tendon structure or tendon pain? A systematic review. BJSM. 2015;doi:10.1136/bjsports-2015-095100.
Simpson M, Rio E, Cook J. At what age do children and adolescents develop lower limb tendon pathology and tendinopathy? A systematic review and meta-analysis. Sports Medicine. 2015;Accepted.
Saunders CJ. Extracellular matrix proteins interact with cell-signalling pathways in modifying risk of Achilles tendinopathy. Journal of Orthopaedic Research. 2015;DOI: 10.1002/jor.22820.
Rio E, Kidgell D, Purdam C, Gaida J, Moseley GL, Pearce AJ, Cook J. Isometric exercise induces analgesia and reduces inhibition in patellar tendinopathy. British Journal of Sports Medicine. 2015;doi:10.1136/bjsports-2014-094386
Rio E, Kidgell D, Moseley GL, Gaida J, Docking S, Purdam C, Cook J. Tendon neuroplastic training: changing the way we think about tendon rehabilitation: a narrative review BJSM. 2015;doi:10.1136/bjsports-2015-095215.
Rio E, Kidgell D, Moseley GL, Cook J. Elevated corticospinal excitability in patellar tendinopathy compared with other anterior knee pain or no pain. Scandinavian Journal of Medicine & Science in Sports. 2015;doi: 10.1111/sms.12538.
Ranger TA, Wong AM, Cook JL, Gaida JE. Is There An Association Between Tendinopathy And Diabetes Mellitus? A Systematic Review BJSM. 2015;Accepted.
Ranger TA, Braybon WM, Purdam CR, Cook JL. Forearm Position's Alteration of Radial-Head Impingement on Wrist-Extensor Tendons. Journal of sport rehabilitation. 2015;24(1):1-5.
Mayes SJ, Baird-Colt PH, Cook JL. Ultrasound Imaging is a Valid Method of Measuring the Cross-Sectional Area of the Quadratus Femoris Muscle. Journal of Dance Medicine & Science. 2015;19(1):3-10.
Khoury LE, Posthumus M, Collins M, van der Merwe W, Handley C, Cook J, Raleigh SM. ELN and FBN2 gene variants as risk factors for two sports-related musculoskeletal injuries. Int J Sports Med. 2015;36(4):333-7.
Henderson B, Cook J, Kidgell DJ, Gastin PB. Game and Training Load Differences in Elite Junior Australian Football. Journal of Sports Science and Medicin. 2015;14: 494 - 500.
Giles LS, Webster KE, McClelland JA, Cook J. Can ultrasound measurements of muscle thickness be used to measure the size of individual quadriceps muscles in people with patellofemoral pain? Physical Therapy in Sport. 2015;16(1):45-52.
Giles LS, Webster KE, McClelland JA, Cook J. Atrophy of the Quadriceps Is Not Isolated to the Vastus Medialis Oblique in Individuals With Patellofemoral Pain. Journal of Orthopaedic & Sports Physical Therapy. 2015;45(8):613-9.
Gastin PB, Meyer D, Huntsman E, J. C. Increase in injury risk with low body mass and aerobic-running fitness in elite Australian football. International Journal of Sports Physiology and Performance. 2015;10(4):458-63.
Finch CF, Cook J, Gabbe BJ, Orchard J. A new way of categorising recurrent, repeat and multiple sports injuries for injury incidence studies – the Subsequent Injury Categorisation (SIC) model. Australasian Epidemiologist. 2015;22(1):22-5.
Ekegren C, Gabbe BJ, Donaldson A, Cook J, Lloyd D, Finch CF. Injuries in community-level Australian football: Results from a club-based, online injury surveillance system. Journal of Science and Medicine in Sport. 2015;18(6):651–5.
Donaldson A, Lloyd D, Gabbe B, Cook J, Finch C. We have the programme, what next? Planning the implementation of an injury prevention programme. Injury prevention. 2015;Accepted.
Donaldson A, Lloyd D, Cook J, Gabbe B, Finch C. Bridging the gap between content and context: establishing expert consensus on the content of an exercise training program to prevent lower limb injuries. Clinical Journal of Sport Medicine. 2015;25(3):221-9.
Docking SI, Rosengarten SD, Cook J. Achilles tendon structure improves on UTC imaging over a 5-month pre-season in elite Australian football players. Scandinavian Journal of Medicine & Science in Sports. 2015;DOI: 10.1111/sms.12469.
Docking SI, Cook J. Pathological tendons maintain sufficient aligned fibrillar structure on ultrasound tissue characterization (UTC). Scandinavian Journal of Medicine & Science in Sports. 2015;DOI: 10.1111/sms.12491.
Docking S, Cook J. Clinical tests and the diagnostic dartboard: Is the bullseye a correct pathoanatomical diagnosis or to guide the most appropriate treatment? BJSM. 2015;Accepted.
Culvenor AG, Collins NJ, Guermazi A, Cook JL, Vicenzino B, Khan KM, Crossley KM. Reply to letter to the editor:“The incidence rate of early knee osteoarthritis one year following anterior cruciate ligament reconstruction was overestimated or not?”. Arthritis & Rheumatology2015. p. 2551-2.
Culvenor AG, Collins NJ, Guermazi A, Cook JL, Vicenzino B, Khan KM, Beck N, van Leeuwen J, Crossley KM. Early Knee Osteoarthritis Is Evident One Year Following Anterior Cruciate Ligament Reconstruction: A Magnetic Resonance Imaging Evaluation. Arthritis & Rheumatology. 2015;67(4):946-55.
Culvenor AG, Collins NJ, Guermazi A, Cook JL, Vicenzino B, Crossley KM. Early patellofemoral osteoarthritis features 1 year after anterior cruciate ligament reconstruction predict symptoms and quality of life at 3 years. Arthritis Care and Research. 2015.
Culvenor A, Collins N, Guermazi A, Cook J, Vicenzino B, Crossley K. Knee osteoarthritis features on MRI and lower extremity performance 1 year following ACL reconstruction: Impact on knee symptoms at 3 years. Osteoarthritis and Cartilage. 2015;23:A322-A3.
Cook J, Docking S. “Rehabilitation will increase the ‘capacity’ of your …insert musculoskeletal tissue here….” Defining ‘tissue capacity’: a core concept for clinicians. British Journal of Sports Medicine. 2015;doi:10.1136/bjsports-2015-094849
Andrea W, Sean D, Jill C, Gaida James. Does type 1 diabetes mellitus affect Achilles tendon response to a 10 km run? A case control study BMC Musculoskeletal Disorders. 2015;16(345):DOI: 10.1186/s12891-015-0803-z
Smith R, McIlwraith W, Schweitzer R, K. Kadler4 JC, Caterson B, Dakin S, Heinegård D, Screen H, Stover S, Crevier-Denoix N, Clegg P, Collins M, Little1 C, Frisbie D, Kjaer M, Weeren Rv, Werpy N, Denoix J-M, Carr A, Goldberg A, Bramlage L, Smith M, Nixon A. Advances in the understanding of tendinopathies: A report on the Second Havemeyer Workshop on equine tendon disease. Equine Veterinary Journal. 2014;46:4-6.Thanks Vic… Interesting viewing.
Cheers
No problems, i think the take home message is to ensure the tendon is rehabilitated sufficiently to the demands of the sport, if not the athlete will endure a endless cycle of flare ups.
I have basically been off running for 18mths, first with hamstring tendonopothy and then 6 weeks after running developed achillies tendonopothy, this has plagued me for approx. 9-12 mths. I have been back running for 3 weeks and had a minor hiccup and hopefully will return soon. Over the past 18mths I have been doing weights ( strength training) , HIIT ON THE BIKE AND BIKE TEMPO work. I thought I’d start my journal up again in the hopes of getting some advice and opinions.
Saturday 29/6/18
Three days after recent achilles mishap
3 x 15 calf raises two feet up and one foot down + 4 x 5 x single leg calf raise, pain level was about a 3, where I was told to keep it at a 5 or below
Bike 10 x 45 on/15 sec off on level 1
Squats 3 x 5 x 145kg
Bench press 3 x 5 x 105kg
Lat pulldown 3 x 5 x 90kg
Shoulder press 3 x 5 x 62.5kg
Hamstring curl 3 x 10 x 37kg
Abs off Charlie GPP 30 sec on/ 15 sec off
Lunge 3 x 12 x 20kg
3 x 15 calf raises two feet up and one foot down + 4 x 5 single leg calf raise
Felt strong and achillies is feeling better each day, Tuesday was a pain level of a 7-8, today is 2-3. So feel like it is heading in the right direction.