I’m happy… but I’ll take the day from the start
Light track workout at noon:
1 lap warm up (knee hurt, but shin was not all that bad)
8*grass diagonals on the football field, jogging the short straights and about 45sec rest after every 2 diagonals
start practice: I did 3 and then I was satisfied…
THEN I had a tennis date with my sister. I haven’t played tennis since last May (I used to play college tennis until I switched to track) and I was worried about the shock on my shin and knee, but surpisingly enough, it felt FINE!!! At the beginning I felt it a little bit, but after an hour and a half of playing, I felt nothing!!! And NO it DIDN’T go numb…
So my conclusion here COULD be: Since my doctor diagnosed my knee as chondromalacia (runner’s knee), he also explains that it is caused by the constant forward motion of runners, thus weaking the side quad muscles. With playing tennis, I do a lot of lateral movement and I guess that’s what my knee needs!! PLUS, I NEVER got shin splints from tennis (I’ve been playing since 4th grade) and once I took about a year off, I got the worst shin splints of my life…
CONCLUSION: I need to play more tennis!!!
I HOPE this is the answer!!! Pleasseeeee…
Note: I didnt’ even have to ice anything after playing pretty intensely (tennis) for an hour and a half!!
By the way: Track meet on Saturday. I’m running the 200m open and 4*400m
I woke up siiiiiiiiiick and soooooooore all over my body. I’m not sure if the soreness is from the sickness, or from the exercises the PT had me do yesterday, or from the intense frisbee playing yesterday, or from the acrobatics my best friend was trying to teach me at the park (walking on hands and stuff… :rolleyes: )
But I have this sickness that 80% of my team has had, and now I got it of course…I can’t swallow, I have a slight fever, my body feels weak and there’s a hint of a headache too…blllaaaahhhh
Soooo the track meet: GREAT weather, and I only ran the open 200m because two girls were feeling sick for the 4*4 (I was feeling crappy but I wanted to run it sooo much). My 200 felt and looked great (second in the second fastest heat, 10th overall out of 7 heats I think), I ran a 27.9, which didn’t make me very happy when I saw it, I thought and was hoping I was in low 27s rather than the highs…But anyways, then I checked on how I did at this meet last year, and I ran a 28.3 then, so I guess I’m off to a better start Plus, I’m sick but I don’t want to use that as an excuse…
Early morning track workout - pretty cold outside, it took a while to warm up and we still weren’t warmed up by the time we started.
Workout:
100m (13sec) walk 200m
200m (27sec!!) walk 400m
400m (71sec) walk 200m (ouch…need more)
200m (31sec) walk 100m (ouch…ouch)
100m (13sec)
Pretty good workout. I was pleased with everything except not so much with the 400 time (I need to loosen up seriously…) and my second 200 (I was DEAD on that one).
Moving today’s lifting to tomorrow.
Shin and knee feel BETTER but pain is still there. I’m very happy
Most of the team went on the track for a short workout, but I CONVINCED myself that I need to stick to the 3*a week track work that has been helping my injuries A LOT, so instead I just did my lift that I skipped yesterday with two other teammates. I had some PR’s:
snatch and lunge, 3*2, this hurt my right wrist (which I chipped from playing tennis freshman year) and my right shoulder, so I had to go easy, I think my max was 80lbs but only one rep of it.
snatches, 42, up to 85lbs (one rep only)
3a. BB forward lunges, 45each, up to 135lbs (PR this year)
3b. walk overs, 46each
3c. seated row , 48, up to 90lbs
4a. curl and press, 38: 20, 25, 25 DB’s
4b. glute and ham raises, 310
abs
then i benched with a friend who wanted to bench with me (haven’t benched in soo long)
2*5: 95, 105lbs
Track practice was all right I guess, I just wish I didnt’ have a bad shin day…ooooouchh. Knee was as usual.
6:30am track workout: (3min rest between each run)
100m: 14sec
200m: 29sec
100m: 13sec
200m: 31sec
100m: 13sec
200m: 30sec
100m: 14sec
I felt pain (shin) and fatigue from the very start. Then I tried relaxing, I guess it worked a little bit. I realized that I need to take an anti inflammatory the night before for these am practices in order for me to not feel too too much pain. Monday felt A LOT better (shin wise and performance wise).
Moving the lift to tomorrow.
On a side note: I’ve been making protein shakes and eating balance bars and stuff (I tried Cliff bars, they’re pretty good) since about February, and I am SICK of them now. I don’t really have a problem with energy bars, but the protein shakes just won’t be a pleasant intake into my stomach.
Me and my friend decided we’re tired of lifting, so as we were getting ready to go into the lifting room, I say “it’s so nice out, what are other people doing for a workout today?”
friend: “i know some are going on the track”
me: “what are they doing on the track?”
friend: “hmmmm…some running ?” (:rolleyes:)
me: “ooooh i’d like to be there too”
friend: “you wanna go there?”
me: “you wanna skip lifting?”
friend: “i’d skip lifting to go run”
me: “let’s go”
So we went…
Nothing too intense; all we did was 3*150m accelerations, but it was running, and the sun was out!
Then I played tennis for 2.5 hours and got some more sun.
Then I just felt sick. I had some fever, my nose was runny, my head hurt and all energy was gone. And my ears have been blocked all day. :mad:
Tomorrow’s plan (busy fun day):
light light lift (unless I change my mind again)
physical therapy
roller blading
team pictures
track practice
track team softball
out to dinner with friends
FUN FUN FUN
Shin and knee felt a LOT better today, I’m assuming because I had an anti inflammatory before practice? There might be a helpful-to-know pattern here.
Question:
If I want my best meet to be three weeks exactly, what should the plan be with weights?
Start going lighter, maintain or stop completely (yeah right…)???
I told the physical therapist to go easy on me with the exercises because the word got around in our team that we were going to have a time trial, so I didn’t want to be too tired…
(rollerblading got cancelled cause I had to drive back home for something)
Track: 60sec time trial, going one at a time (pretty nerve racking…). Girls ran for 60sec, guys ran for 50sec (I just realized: since girls are slower than guys - on a general note - , girls suffer a lot more during a 400m race because it lasts longer for them, yet they put in the same amount of effort - generally speaking again - no fair!!!) Note: the day was windy.
Well, my goal was obviously to complete a 400m in 60sec (yeah right…) but i was going at a 62sec pace, so I didn’t make it. Oh well… :o
Then: track team softball. Softball is a very very boring game by the way…
Saturday:
I hiked up a mountain in the morning, about 30minutes up (it normally takes 20, but me and my partner decided to take a more dangerous route :rolleyes: ).
Then I did a short neigborhood loop in the afternoon, about 20minutes or so. I stayed on grass for most of the time to give my leg some cushioning. It kinda worked.
Sunday: roller blading for about an hour
walking on the treadmill for 30minutes
i would say light and fast. In the past I have done these as a tool to prime the nervous system and it has worked very well. You need to make sure that light really means light because it’s not really about gaining strength or really even maintaining.
I have included things like light and fast bench, jump squats, light cleans or snatches, push press, etc. It feels really funny to throw up such small weights :rolleyes:
btw i would say that three weeks out might still be early for this, two weeks or even a week before might be appropriate. Personally I think you could still lift heavy for at least another week.
Yeah, I should probably not stop heavy weights for another week or two, you’re right. Plus, I’ll probably be running track in the summer too (leg forbid) so I should be keeping up with weights
This morning’s workout was not too intense, untimed, but I’d say at a pretty good pace.
500-400-300-200-100
Doing weights tomorrow cause I had to shower in the morning for a scholarship luncheon that took up my usual lifting time, plus, I don’t feel like showering twice and all…at least not today :rolleyes:
30min run today at the golf course, with two guys who were going at a pretty good pace… I haven’t done a long hard run in months and today was semi torture, but i stuck with them the whole time.
Ice bathed the left leg up to the knee (felt good).
Morning practice
4150s, but according to the coach we girls slowed down at the end of the second one, so we ended up doing 5150s.
Untimed, but they were pretty fast. Jogging 250m recovery…uuuuhhhh
I lifted by myself today, not free weights, but the in the general lifting room with the machines and stuff. I went pretty light and kept my reps to 8-10 and sometimes 12.
Hmmm let’s see:
one lap warm up
drills
4*100m fast strides (about a minute rest between each)
block practices
Tomorrow maybe same thing, less strides, then Saturday track meet. I’m running the open 200 and the 4*4. My coach had me decide between an open 4 or an open 2 (I should do the 400 at least in one meet so I can run it at Conference) and I picked to run it next week at my Yale meet, since the weather will probably be a lot nicer (this Saturday’s meet will be raining all day) and I will be more in shape (technically…)
I figured out that I get injured because of the cold, because since the weather got nice my shin and knee have been feeling a lot better. I’m keeping my fingers crossed for the summer.
Rain rain rain aaaaaall day. Hard rain and pretty cold.
And a track meet on top of a hill. :rolleyes:
Well, the thing is; I run well in the rain My 200m was half a second better than my last week; 27.58. If I keep pr’ing every week I’ll be happy. My pr in the 200 from previous years is a 27.2. I’m pleased, considering the conditions I run in. And I scored points for my team, yesssss…
Our coach told us we can scratch any race we want because of the bad weather conditions. First I scratched my 200 because I wanted to run a good split in our 44, but then the girls decided they didn’t want to run the relay since everyone has already run a race, so I quickly unscratched my 200m and ran it last minute. I was actually glad I didn’t have to run a 44 after I was done with the 200.
The humidity and cold brought back some extra pain in my shin and knee. I think it makes sense.
Next week is the Yale meet and I think I’m ready (psychologically more than physically) to run an open 400. God help me…
Morning track practice:
5*150m, rest: jog the remainding 250 at a medium pace.
All were done at 20seconds (I think the first one was 21sec). They felt good.
After 4 hours I hit the gym for my own lifting program (I gave up on going with the trainer because we’ve been doing the same stuff for 2 months now and I don’t like how we lift two reps of each set heavy - this is the end of the season, I think we should be going lighter…)
10min warm up on the bike
then i did a bunch of machine, each one ranging from 2 to 4 sets, 8 reps each and not too heavy, but not light either. I did both arms and legs
about 200 abs
15 min on the elliptical for my day’s cool down
good stretching (10minutes - if you call that good…)
One campus loop (about 15-20min), half on asphalt half on grass, shin felt good, knee felt so and so.
3* 50m strides on grass
abdominals
This week is my Holy Week (Greek Orthodox), and I’m fasting from meats and dairy products. I’m assuming I should be getting in more protein drinks than normal, but i’m really sick of that stuff…I checked Balance bars and they have milk in the ingredients so that’s a no no.
Any suggestions?
So far my only protein intake is peanut butter…
Thanks TNT, although I don’t feel comfortable about eating TOO many nuts and such, since I am trying to keep the fat consumption down (even though I know it’s good fat, but still…).
Morning practice:
It was raining (and still is) so we had to go inside to the 165m gym-floor track that has suffocating air, hard floor and sharp turns. Ewww…
150-200-400-200-150m, max of 4 min rest between.
150s are usually 20sec outdoors, this morning they were both 22sec, the first 200m was 28sec, I don’t know about theh second one (felt like 30), and the 400 was 68sec.
I felt VERY tired afterwards and I was glad. But my shin and knee were not too glad about it. I should avoid indoor practices as much as I can.
Our next meet is Sunday and I’m running an open 400, and probably the relay.
It’s only for a week, isn’t??? What, do you think you’ll balloon up to some un-godly weight
by eating a couple of handfuls of nuts and seeds??? I consume AT LEAST 1 cup of almonds, peanuts or sunflower seeds - daily.
1 cup of: peanuts = 900 cal
almonds = 800
sunflower = 800
Trust me, you won’t get fat if you’re training hard. Repeat after me: “The fat you eat is not the same as the fat you wear.” “Fat is good.”
Ok ok…I believe you TNT, thanks…
I’m just going through a phase, because I feel like I need to lose weight, especially since I’ll be seeing my coach in Greece in about 3 weeks and she’s all about super slimmed runners… I’m not an overweight runner, but I’m not skinny either.
Oh and yes, this no-meat, no-dairy thing ends on Sunday.
