Step machine:
2min hard, 2 min easy for 30minutes total.
Weights:
1.snatch w/ overhead squat, 23
2.snatch, 35
3a. swiss ball DB press, 38
3b. pull downs, 38
4a. single leg squat, 38each
4b. weighted hypers, 315, w/25lb weight
5. 300 abs
This might seem a little off-beat, but I feel like this sort of semi-frantic attitude may in itself be hurting the recovery process. Not to scare you or anything, but a teammate of mine once had some kind of fracture in her foot which should have taken a matter of weeks to heal, but ended up keeping her out for 13 months. She said that it took a long to realize, but once she stopped panicking and accepted the nature and the duration of the injury and took on the appropriate mindset it proceeded to make rapid progress. Just a thought… 
It seems like you doing a lot of strength training and bike and pool work which is valuable even if it gets boring, so I definitely wouldn’t look at this as time wasted!
Hope it improves, and good luck
This DOES make a lot of sense…Not running at the moment is really affecting me, I feel bad when my teammates are running or competing, I’m scared of getting out of shape, I think about outdoor too much and how I will do after not running for so long, I DREAD this problem coming back after I get back into practicing and stuff, I’m NOT patient, my mood gets ruined if I see teammates having fun with a physical activity (track, dodgeball, basketball…anything - we play a lot of intramurals)
So now the question is… how do I get the appropriate mindset to let my problems heal…
HMMMM…
Working on it…
Thanks for the words of advice Kras
I took today off…I was spending time with a friend and working out went down one step on the priority list.
Saturday I’m taking a trip to BU to watch some teammates at New Englands. My best friend Chris Spivey is going to win the 200m, so everyone be aware. 
Going to the gym at school did not fit into my schedule today because i was painting for 6 hours straight and then i had to be picked up to go home, so I did a one hour tae bo workout at home. The workout did not tire me compared to when I did other times.
Tomorrow trip to BU to watch some New Englands. My 200m bet on Chris Spivey gets cancelled after all…he had a bad race and didn’t make it to the finals 
but is running the 55.
Did the bike today after three days of doing nooothing (other than tae bo).
I got the base of this bike workout from Kra’s recent journal entry (thanks Kras, I hope you don’t mind ):
- 10min WU at level 2 (bike goes up to 9)
- 5*25sec sprints @level 6 ave.140rpm, 35sec rest/rep, 2:30min easy
- 5*30sec sprints @level 6 ave. 136rpm, 30sec/rep, 2:30min easy
- 5*35sec sprints @level 6 ave. 134rpm, 25sec/rep, 8min easy
- 3*50sec sprints @level 4 ave. 130rpm,
- 2min CD
New weight schedule now, going 3 times per week until outdoor starts:
- snatch and OHLG (overhead lung), 3*2
- snatches, 42 (last set: 85lbs)
3a. BB forward lunges, 45each (last set: 125lbs)
3b. walk overs, 46each side (last set 8 each side)
3c. seated row, 48 (last set 90lbs)
4a. curl and press, 38 (20lbs DB’s)
4b. glute and ham raises, 310 (ouch) - 200 abdominals
felt goood
no problem, hope you enjoyed it!
my coach said he wanted the sprints between levels 8-12 at around 150 rpms… obviously he is cracked, at that intensity the workout was insanely difficult!!
I did a bike workout again, this time with a fellow teammate from the guys’ team.
I did the same workout I did yesterday, but today felt goood!! I couldn’t believe the speed the bike was showing… plus it’s so much easier doing it with another person and trying to “tune” the pedalings together so you lose no speed…This is how it turned out:
- 15 min WU (waiting till the dude showed up, actually I was early)
- 7 more min WU (the dude shows up and wants to do a warm up too… :rolleyes: )
- 5*25sec @level 6, 160-165rpm :eek:, 35sec rests @level 2
- 5*30sec, same levels, same speed, 30sec rests
- 5*35sec, same levels, speed about 155rpm, 25sec rests
6min easy cycling - 3*50sec, @level 4, 145rpm, 40sec rests
the guy thought i was crazy for doing this workout (thanks Kras 
), he actually thought that before, but i think now he’s 100% settled with his opinion :o
Day full of energy:
only had 30min available in the pool (decided to save the other 15 available for the sauna…) so I did sprinting at the shallow area for 15 minutes and then kickboarding for another 15minutes. For sprinting I was really thinking about my form and using my arms.
Weights:
- RDL into hang clean into jerk, 3*2, up to 95lbs
- hang cleans, 5 sets of 3, PR: 121lbs (can go up even more)
3a. single leg lunges, 45each, up to 95lbs
3b. single leg butt kicks, 45 each leg, only did it with my good leg though
4a. incline press, 38, up to 35lb DB’s
4b. pull ups, 38 - DB jerks, 2*8, up to 30lbs.
- abdominals
Still had lots of energy to spare so went on the elliptical machine for a good 45minutes.
Tried the rowing machine for the first time today. It felt pretty easy, but it was a good arm and ab workout. I rowed 5000meters in 27minutes. I don’t know how good or how bad that is…but I didn’t really break a sweat.
So then I had to do something else and went on the elliptical for 30minutes. I broke a sweat for the last 8 minutes when I decided I should raise the resistancy as much as I could while maintaining 190 strides/minute.
I need to run.
Step machine for 30minutes, w/’ random intervals (pretty tough workout, put the intensity high so I was “hopping” up stairs most of the time)
Elliptical for 12 minutes, kinda like a fast easy CD.
WEIGHTS:
- hang clean into jerk, 33, up to 89lbs
2.back squats, 42, PR: 205lbs!!! :eek:
3a. 3-way shoulder rises, 38each, plates: 5, 5, 7.5lbs
3b. shrugs, 38: 30, 30, 35lbs - single leg hypers w/ weight, 4*6each: 10, 15, 20lbs
- abs
before the weights we did some drills in the hallway and I decided to do them too (although i’m not cleared to run for anotehr week ) it felt fine during the actual thing, but then felt some soreness during the lift.
I had a PT appointment right after, told the dude what happened and he sends me back to the training room to get in the cold whirlpool for 15minutes, then stretch “like you’ve never stretched before in your life” and then get in the whirlpool for another 15minutes. I was supposed to keep the whirlpool at 50 degrees, but I managed to get it below 45 (…don’t ask why), pretty painfull…
After that whole thing I couldn’t really tell if I had a leg or not…
But it workeddddd!!!
Anyways, i’m kinda discouraged about this injury. Doing some pathetic drills for 5 minutes on a carpeted hallway should not be a problem after resting my shin for nearly 3 MONTHS…goodness gracious…maybe my friend is right and i’m going through the syndrom of overtraining where I need A LOT more time to heal…Or maybe Kra is right and it’s purely psychological: I can’t heal cause i’m stressed about the injury and freaking out about not running.
Pool workout today:
3min WU
- 15minutes sprinting at the shallow end, with some wall push ups here and there
- 2*(6*60sec sprints) at deep end, w/30sec rest/rep and 5min/set
- 6 straights with kickboard
Weights:
- snatch & OHLG, 3*2, up to 65lbs (felt tired today after the pool and sauna)
- snatches, 42, up to 75lbs, skipped that last set cause my right shoulder hurt (probably from not stretching)
3a. BB lunges (eeew), 45each, up to 100lbs
3b. walk overs, 45 each side (last set was 6)
3c. seated rows, 48, up to 95lbs
4a. curl and press, 38, 20lbs DB’s
4b. glute and ham raises, 310 - abdominals (about 200)
Then did ice massage to my shin with ice cup.
Question for anyone:
What is most effective for shin splints:
a) Cold whirlpool
b) ice cup massage
c) ice in a bag pressed on it
All of those are effective with 1 and 2 probably being best, but if you want a more effective way to ice at home, try combining 1 part rubbing alcohol with 3 parts water. (I don’t know if I’ve told you about this before, but if I have let me reiterate… it works really well!)
The rubbing alcohol lowers the freezing point of the water so that the mixture turns into slush when you put it in the freezer. The alcohol allows it to get colder than regular ice, and the slush lets the bag mold more closely around the shin itself.
The slush does take a couple hours to materialize, but its well worth it!
Thanks Kra, I’ll try that.
Some questions that proove that I’m clueless with this:
I just put in a bag water with alcohol and then put in in the freezer for a couple hours?
Ummm this might be silly but: is nail polish remover, alcohol? I can just use that right?
Today I did a new bike workout to avoid the monotony of repeting same workouts:
10minute WU
2*(4*2.5min fast runs), with 1min/rep and 4min/set
(whole thing took me 40minutes)
The fast runs were at a 4/9 resistance at 110-115rpm. Heart rate reached 175bpm for every rep.
Physical therapy: a bunch of hip exercises that tiiired my legs. Example: sideways walking in hallway, 10 times, with rubber band around ankles.
yep, you just pour the stuff in a bag, try to get out as much air as you can as you seal it. The alcohol you want is isopropyl rubbing alcohol… that disinfectant stuff that stings! Very cheap at any drugstore.
Thanks Kra, I’ll definately try that.
Workout of the day:
30min step master, mixed intervals
20min elliptical
Weights (today i felt weak, didn’t come close to my last week’s PR’s)
- RDL&HC&JK, 32, up to 75lbs
2a. Hang clean, 52, up to 111lbs
3a. Single leg lunges, 45each, up to 95lbs i think
3b. Single leg butt kicks, 45, only did the right leg
4a. Incline press, 38, up to 30lbs DB’s
4b. Pull ups, 35 - Jerks, 2*6, up to 30lb DB’s
- Abs
Gym was closed today all day after 9am because of America East basketball games, so I did CIRCUITS at home. I used to be better at these, but i’ve realized that the more you do these, the more easy they get (obviously… :rolleyes: )
3*(30 body weight jump squats, 15 push ups, 30 sit ups) 2min rest
3*(20 burpees, 20 floppy fish, each leg 8 lungewalks) 2min rest
3*(20toe reaches, 20 v-sits, 20 dips)
done
I was tiiired.
It’s great to see my old workout being used.
It’s tough isnt it!
Yes it is :o As you said in the past, it’s tough according to the amount of effort you put into it.
I’m looking forward to increasing my reps in everything. I want to keep doing these even when I start running again.
Tomorrow I might not have time to go to the gym again, except for my lifting. Might be doing circuits again.
20 min elliptical (17min actually, to be precise…)
Lifting right after:
- hang clean and jerk, 3*3, up to 99lbs
- back squats, 52, up to 210lbs PR
3a. 3way shoulder raises, 38each, 7.5lb plates
3b. shrugs, 3*8, 35lbs - single leg hypers w/ weight, 6each, 15lbs
- abdominals
Trainer:
ultrasound, hip exercises with elastic band, sideways hallway walking with band around ankles (10 of them)
I starting to get back into training SLOWLY on Monday. I can even start experimenting a LITTLE over the weekend too (with some drills only).
Not too much going on today workout-wise:
45min tae bo workout, I could jump around (cautiously, didn’t take it overboard for safety reasons) and no shin pain
30min walk on the treadmill
That’s ittttt
Tomorrow I have to paint all day, so I’m not sure if I’m squeezing anything physical in.