Interesting reaction of your knee to weights. I had a similar experience of an ache recovering when squatting. Got same improvement when doing a deep body weight squat and holding for 30 secs a couple of times. Did this on daily basis and problem cleared up. Suspect it is the ROM that eases the tissues rather than the squatted weight per se.
Nevertheles knees are tricky things so dont take this as gospel. I only discovered it because i was worried about the risk of using weight.
Really! That’s interesting oldbloke. I used lighter weights because I didn’t want to hurt myself, and as I squatted my knees felt better. How long before the problem cleared up completely?
still no meets?
It was 32 and snowing this past weekend bro lol no sense in running those conditions. Gonna open up May 7th tho. Gonna run the 100/200. I was going to compete at Penn Relays but the guys I train with can’t go so I’ll just keep training. How’s the calf?
Getting better, should be a few more days before I can do tempo. WHere do u live
About 3 months of squat ROM work. 20 body body weight squats followed by deeper squat hold.
Had suffered 6 mths of periodic aches that never really limited training but was a worry. Various rest and lighter training did not fix it. Saw article about how we in the west had lost ability to squat down - one of the few “fitness” articles ever any use.
Have always been rubbish at barbell squats but now swear by KB goblet squats that are easier technically and allow greater ROM.
Thats good you’re bouncing back quick I hope you get back on track soon. I’m up here in New York… The weather has been hit or miss lately lol. The temp Gonna hit 60 next week so should be smooth. What about you? Florida?
4/12 tempo
6x300 with 2:20 rest
4/13 off
4/14 speed
4x30 on curve
buddy of mine wanted to run a 200, so I decided to use it as my warmup lol. Went out and accelerated for 40, then chilled and finished in what I thought was a 24 but ended up being 22.01. Smoothest and easiest 200 I’ve ever ran lol. Then I took a short 5 min break and did
2x120
12.36,12.41 with 2 mins rest in between each. Was super weak after lol. Legs filled with a bit of lactic, but ill be ok lol.
Took Friday and Saturday off.
4/17 tempo
10 min jog
10x100m tempo with 1:30 recovery. Needed this. Body was tight, felt loose afterwards. Glad I got the blood flowing
4/18 speed
Surprisingly, this was the first Monday I haven’t felt good… Maybe it was from the tempo work and the push-ups and ab work between reps… Or all the drills… No clue. Decided to put the stopwatch away and just run at 95% today.
4x30, 5 mins in between each, 8 mins rest
120-6 mins rest
150-8 mins rest
200
Really felt my right hamstring on all these. You would think warm weather would make u feel lightning fast… after all these days in the cold this wasn’t what I expected… But everyday can’t be good. There will be times when things don’t go according to plan… And it’s my fault for sure. I didn’t foam roll or stretch last night, and I suspect that played a roll. Tonight I shall soak and foam roll and hope Thursday is much better.
4/19 tempo
my job had us training people… So in my station I was in charge of teaching people a skips. I slow jogged down 2 flights of stairs and back up about 10x. So maybe 20 flights of stairs in addition so 8sets of 30 sec planks. Feel alright today, no soreness or anything… Just my left ankle is a bit tender. Prob gonna do some tempo on the grass and see how it feels.
Took 4/20 off… Looking to get some quality work in today
4/21 I wasn’t feeling good, did 10x100 nice and easy
4/22 took off, worked 9-9 all day.
4/23 worked a 9-5, then headed to the track for some much needed speed.
Did 2x30m flys with a 40m buildup to get myself going.
then
Did 2x2x150,
first set 16.1,15.7. During the 15.7, I was at 140m in 14 low, but had to go from lane 4 to lane 1. Had a walkback recovery of about 2 mins again. Took 15 mins in between sets.
Followed up with a 16.0, then a 16.5 and a whole flock of kids playing baseball made me switch lanes again. My legs were literally on fire towards the end of the last rep. Decent session tho. 50 degrees is better than 30 lmao.
Ended the the session with 2 sets of 50m of walking As. Burned a bit, but so is life lol.
4/24 tempo
mile warmup
14x100m with 1:30 rest rolled out after.
4/25
Woke up with a runny nose and hamstring soreness. Not sure from what tho, I did tempo and soaked and rolled just yesterday. Started getting it Saturday night after the 150s. Decided to do some sub max speed work… So I thought. I wanted to focus on staying relaxed and striking under me, so I really emphasized it in my drills. Ended up doing
3 depth jumps
4x30m with about 4 mins rest
1x60m -8mins rest
3x80m-12-15mins rest. 8.10,8.17,8.03. Wanted to do 4 but cut it after the third rep since it was a pb and I’m sick. Really nice tailwind today too. Spent a lot of time using the stick and rolling out between reps and after the warmup and also really opening up the right spots. Feeling good, just running out of tissue paper.
4/26
10x200m tempo 2 mins rest
Pb and you are sick happens sometimes as getting hot and or having a fever helps training. Make sure you don’t take for granted what you just achieved. A PB.
That was a good call doing the 80’s. That is a funny distance. We never did 80 meters almost ever.
lots of 10’s
fewer 20’s
Ton’s of 30’s and 60’s.
Less 100’s for me at least
More 120’s and 150’s
Tempo we did big circuit often. Push up sit up often. 200’s and 300’s more in the fall and spring but rarely from May to end of competition. I was a 100 meter hurdler and did not do well at longer anything in terms of speed or tempo in general terms.
What do you mean about 2 min rest? In between 200’s for tempo?
we would run 200 meter and then walk 100 meters for tempo for 5 but I rarely did 10 for tempo
Thank you Angela. I guess my body just hasn’t been used to running at that pace for a 150. I’m sure it would’ve been faster had I not changed lanes… But it was like as soon as I got home my nose started running and what not. I’ve been going by the saying " if you feel like you can do one more, you’ve done too many" lol. I even felt out of it before I started the 80s, but I figured I could just stay relaxed and work on technique… And it led to a pb during the 80s as well! It was odd. Planning on 2x200 tomorrow.
I feel like I could do more 10s because my initial acceleration is always outta wack. I had the problem of reaching out in front of me out of the blocks to get the longest first step possible… But it probably ended up messing with my rhythm.
You did push-ups and sit-ups in between reps? Depletion push-ups? I do feel like I can bring the tempo volume down a bit, 10x200 can get boring after a while lol. And yes, I’ve been taking 2 mins recovery between 200s… I’m running them in about 31.
4/27
did a nice easy warmup, jogged for a mile, did my dynamic stretches and glute activations, few a skips, b skips, high knees, butt kicks and did 5x100 tempo. Got home and rolled out a bit and soaked in some Epsom salt for 15 mins. Hams were really sore.
4/28
woke up today and the soreness is still here. Just gonna take it easy today and have a day off. Starting to get over this cold for sure. I wanted to run but it’s gonna rain and I’ve just been doubtful so I rather not do it when I’m 80% in on doing so.