My teammates have a track meet on Saturday, so their workout in the pool was very easy and did nothing to me. It was more of a warm up.
I’m not competing on Saturday, so I’m following my regular schedule.
I tried increasing my bike sprints to 30sec with 30sec recovery, and I felt pretty tired… I think I was having a bad day, because I didn’t feel good from the very first sprint, which is kinda unusual for me.
My speed ranged from 105-123rpm, I was all over the place. So in the second set of 5 I cut down the resistance one level (from the maximum), and in the third set I cut it down another level. My heart rate at the end of the workout was 187.
I hope I do better on Monday - I think I deserve a bad day once in a while 
Thats ok! you are still getting great work in!
Cheers,
Chris
Sunday I did Circuits.
Today’s bike workout was much much better than last time’s and I’m sick too - I have a cold… 
I did the 3 sets of 5 * 30sec sprints with 30sec recovery. In the first rep of each set, I was going up to 153 rpm. The other reps averaged 130-132 rpm. I kept the resistance one level below the maximum, so next time I will try doing it at maximum, and then I will try to increase the time of the sprints to 40seconds.
Besides, I’m getting new x-rays a week from today, and maybe my foot will be all healed, and I can get back on the track again 
and not worry about the bike anymore. My foot is feeling much better, so I’m keeping my fingers crossed.
I did a little core work and abbs afterwards, but not too much, because I’m lifting with some teammates tonight.
Is it safe to go in the pool tomorrow with my cold, or will I be spreading germs?? It’s just a cold… 
I think you’ll be ok for the pool workout. Make sure you get enough rest though. Body needs rest to get over colds/flus properly.
I will do my best
I never put down last Thursday’s workout:
Pool: Two sets of: 860sec sprints, with 30sec recovery (2min between sets)
One set of : 820sec sprints, with 40sec recovery
A’s and B’s
Friday and Saturday I went to Boston, so then Sunday I did my circuits (v-sits are a lot easier now , and I can actually jump squat.
Today I went to the doctor (it’s been 4 weeks) and took x rays. The bone hasn’t completely healed yet so I need at least 10 more days.
Thats ok dont get discouraged. You are getting lots of great work in!
Watch the jumpsquats though. (Dont want to do anything that might slow the healing process)
cheers,
Chris
Thanks Chris
Today in the pool: 2 sets of 860sec sprints, 30sec recovery
1 set of 830sec sprints, 30sec recovery
A’s and B’s
Yesterday I didn’t do the bike workout, but I lifted with the team.
Today I felt tired, so I have come to a conclusion:
When I eat like a normal person the day before, I find the workouts easier the day after. On the other hand, when I rush between classes and skip meals, I have little strength the following day (like today).
So I’ll try not to skip meals
I did the bike workout today, 3 sets of 5 - 30sec sprints with 30sec recoveries. As I said, I was tired, the speed of the sprints was only 105-117rpm. Heart rate went up to 180. Then a little core work.
Tonight weights with the team.
Did you see your heart rate because of sensors on the grips or do you wear a heart rate monitor around your chest?
I use the sensors on the grips
Pool: 2min sprint (1min rec)
1.5min sprint (1min rec)
1min sprint (1min rec)
30sec sprint (30sec rec)
30sec sprint (30sec rec)
1min sprint (1min rec)
1.5min sprint (1min rec)
2min sprint (2min rec)
repeat set one more time
5 laps kick board (one lap is back and forth)
A’s and B’s
Last Friday was a lazy cool-down day: I did 40 min on the elliptical and called it a day.
Today: bike: 3 sets of 5* 1min sprints (speed was about 115-120rpm), with 1min recoveries, and 2min between each set. My resistance for the sprints was at 6 (on a scale from one to nine). Rests were at 2.
I’m happy I moved my sprint time to 60sec…last week I was up to 30sec.
I can start running after Wednesday
Good stuff!!
Take it easy at first when you get back on the track. Will take a little bit for the legs to get used to everything again
I am interested to hear how your training on track goes!
Good luck,
Chris
This morning I went to jumping practice, which means that I was doing plyos and my foot didn’t hurt
We did hurdle hops (6 in a row), about 6 times and then single leg box jumps, with 4 consecutive boxes of different heights.
I’ve got work to do - my legs are kinda weak for jumping and have to get used to this, but I know it will take some time. I’m not going to do any real running until next week, to give my foot a little extra time.
My body is very very sore, probably from doing plyos after a month and a half, and I also did hang clean and some other stuff that stiffened my arms and shoulders. I’m doing a lot of stretching though and also went to the pool today as a recovery-tempo workout.
I did 2 sets of 6*90min running in water, with 60sec recoveries.
Then I stretched in the sauna that felt good…
I would hold off the plyos or at least taper them significantly. Get the running back together first and slowly introduce the plyos. I am surprised your coach is having you do this after a stress fracture honestly
She’s not really having me do them, she assumes I’m doing what the doctor told me to do, which is slowly get back to track practices and stop doing anything if I feel any discomfort. So I showed up at jumping practice Tuesday, tried hopping over a hurdle, and then another, and the foot felt as good as new. So I didn’t think there should be a problem. But I promised myself if I feel ANYTHING, then stop (the doctor actually made me promise him too because he got a bit nervous when I told him that I was planning on doing long jump). I’ll try to be smart about it.
But anyways, the pyos are only once a week I think, and I’ll hold off of stressful boundings, such as single leg boundings etc…
But so far so good:
Today we did 5 *55m striders. My first striders after 5 weeks
Then we did stairs (I have a feeling you’re raising your eyebrows again here…but it felt FINE). We were doing stairs for 1.5min and jogging recovery for 2min: 4 sets of those.
Oh by the way, I’m in pretty good shape 
I’m anxious (and nervous) to see how I feel Monday on my first track workout.
The rest of the team also had to do a 3 mile jog anytime during the day, but I decided not to go on any long runs yet, until after Monday, which is my 6 week stress fracture mark. Instead, I did 35min on the elliptical, more as a recovery for my soreness (elliptical does nothing to me cardio wise).
Weight room tonight.
Tomorrow we’re doing circuits.
good stuff
Looking forward to hearing how the track workouts progress
Today was my first track workout after 6 weeks 
.
Bad news: It was snowing, windy and cooold :mad:
Good news: My foot wasn’t bothering me
More good news: I’m not in bad shape
I ran with a kid with whom we usually run the same times at practice.
We did 4*500m, (500m walk recovery) and was in good shape for all of them up to the 400m mark…then I just died and my partner got ahead for about 30m…I asked him if he sped up, but he said not really, so I probably slowed down…
Not bad, for not running for 6 weeks…
We didn’t have a stop watch, but even if we did, I wouldn’t time myself…come on…it’s only the first day… :o
We lifted right after: Hang clean (5 sets of 2), lunges with jump squats (4 sets), incline press with seated rows (4 sets), single leg squats, RDL and abbs.
I felt pretty beat afterwards…missed that feeling after a track workout