woke up today feeling flat. Not as awake as I was yesterday… I thought more rest would help. Jogged a mile and warmed up a bit to start my spec end. Had no choice but to run into a headwind Cus these high school kids were doing handoffs on the other side.
3x30m accels 4 mins rest
1x3 depth jumps
6 mins rest
2x200 21.7,22.4
28 mins rest in between each.
Funny, the 21.7 I tried getting out hard but it just felt like I was trying too hard. As I got on the straightaway I felt my right hamstring start to tug like it was cold but I finished. Didn’t exactly feel smooth. I heard my breathing, noticed everything around me and felt every step.
Second rep I figured I’d try and stay smoother and more cautious because of my hamstring, ended up taking out more relaxed, and just opened my stride up. Felt a lot smoother, didn’t even feel any pain or lactic at the end. Just put my trainers back on and jogged a half mile to the bus stop. I guess I should have just been smoother instead of trying so hard to accelerate. shrug need more reps to rehearse this for sure
I think I read that it’s good to run into headwind if you don’t intend to stress your CNS. Although it’s unfortunate that you were having a flat day, I’d think having headwind slow you down and not stressing your CNS as much might be a good thing. From what I’m understanding, tailwind is good for when you’re fresh and wanting to run good times.
Yeah felt good to not stress my cns as much, but a few hours later I ended up knocking out and sleeping for quite a bit lol. Wasn’t fun running into a headwind but you gotta be able to adjust on the fly when need be. Hopefully I freshen up a bit this week.
4/30 off
saw the last day of the Penn Relays
my hamstrings and glutes were super sore! Especially my left one, felt it even when I was jogging to cross the street.
Last week was rough. I did 8x200m tempo on Tuesday 5/3 and had to take the rest of the week off do to rehearsals for a few shows. Barely had any time to sleep. Managed to finally get back out yesterday and there was some serious rust. Everything felt difficult, and I felt like I had no bounce in my step. Also my right knee was killing me. Had to rub it between reps because it almost felt swollen. Ended up doing
2x3 depth jumps
4x30 3.9-4.0
60m-6.68 8 mins rest
this one was difficult, and felt like I was taking forever to get there.
80m-8.52 10 mins rest
Much slower than I had previously been doing. Even felt my legs get heavy towards the end for the last 10m. Went with a standing start because my crouch starts have been getting worse lately.
100m-10.21- went home.
This one felt the hardest, despite finishing the best. Don’t know why I finished strong… Or how because my legs felt like they had lactic in them for the last 40m. I felt like shit for this one. Again, two tenths slower than what I usually do.
So today I wake up and my hamstrings and glutes are stiff as heck. Super sore. I can’t even touch my toes… I think the break from the high intensity work and the reintroduction of it really got to me. A week off can really Do a lot.
A full week off with no training or worse, doing something else that is not training can be very difficult to bounce back from. It’s also a bit of a risk for injury so keep that in mind the next time you do this. Maybe you did not have a choice?
yeah I really didn’t. Had to do them in order to graduate, but all the rehearsals and everything would literally drain me so much that all id do is sleep as soon as I got home. I feel a lot better now that it’s over, but a week off can REALLY throw you off. Silly beginner mistake of mine Angela. I wanted to get back into things, but didn’t know how to just start up again… So instead of doing 80s, I just mixed it up a bit… And I ended up sore as heck the next day.
Ugh ive got a few finals coming up so I don’t think it’s the best idea to compete… I am getting bored of training just to train tho.
Today i ended up doing some block work. Shook off the rust and really felt like i was going. I felt so light and easy to move during my block starts. Also got to lift, and I feel a lot better.
I did 2x20m flys with a 40m buildup, 10 mins rest in between each
4x10m block starts 2 min rest
5x30m block starts 5 mins rest.
Just felt smooth and didn’t push for anything and didn’t time the runs . Really starting to get my rhythm back. Ended up hitting weights after
felt kinda sore when I woke up today. Felt like I was flying going up the hill. Really powerful. Deff don’t feel like that while running on the track. Prob gonna do another week or so of hills before switching. Decent session
2x4x30m from blocks 8 mins between sets, 2-3 between reps. Felt good. Noticed when I stretch the hip flexor where I have knee pain, the most of the pain goes away. My hip flexors were really tight so I’m gonna look to open them up in the immediate future.
2x20m pogo hops
i was going to squat, but noticed my lower back rounding too much while barely getting parallel, and they felt harder than usual so I decided to cut them. Ended up doing
deadlifts 3x5 for 235 and then
some 20kg kettle bell swings 3x8
Why don’t you do some medicine ball within your warm up and kill the kettle bell in your training which seems redundant to me. It’s not like you are aren’t strong. I’d pick lighter squats for posture and quality over throwing a weight around in kettle bell form. Am I missing something? I’m looking to understand the value of kettle bells outside of popularity.
I would but I don’t have a medicine ball… But it sounds like I should get one. How heavy should it be? I only do them because I’ve been doing them for so long…but yes you are right Angela. I will look to get one soon! What exactly should I do with it in my warmup?
Send me a note and I will send you the med ball workout download. I took it off the store as I need to reshoot it but for now you will get an idea of the medicine ball drills that can be woven into the warm up.
5/25 tempo
6x200m at 32 with 1:45 rest. 15 push-ups in between reps. Stretched after. Felt like I needed this. Too much hi intensity with not enough tempo. I need to do better. The temp was finally in the 80s!!! Can’t wait to do speed!
5/26 speed
3 laps jogging … Temp hit 90 today and I happened to be outside running lol
did 3x10 standing
3x30 3pt
60,80 about 8-10 mins between reps and sets.
60,80
got to run with some old training partners. I was either slightly ahead or behind up until 20m or so. By 50 I had seperated by 5m or so, but that first part still needs some tweaking. I’m not in as much of a rush to get out, and by the time I’m up I feel like I have a lot to give. Felt like everything was horizontal today, and I think I did too much Cus I started to get right after the last 80 which may have been a good one. I didn’t time it and just went by feel and feedback. Good session, just hard as hell.
5/30 75 degrees out, felt warm before I even got to the track.
Got an 8lb medball
ended up doing 5x medball squats, 5xthrows, 3x single hop throws, 3x double hop throws,
3x squat accels(15m) 3xroll back accels(15m). The roll back ones were harder.
Then did 3x30m- 3.98,3.88,3.85. Dunno why these are so off.
Took 8 mins and did 1(60,80,100)
60(6.68) this one just felt slow. Never seemed to get going.
80(8.12) had to change lanes as I neared so it could have been quicker.
100(10.37)
all with walkback recoveries. The 100 really killed me. I felt myself fatiguing at 70m. Partner said my
face stopped being relax at that point, and I really felt my arms and legs getting heavy.
Not an easy session, but I felt like I needed it. I seem to lose speed between 80-100… I’m starting to get back tho. Shaking the rust off.
