congrats!! A PB so close after coming back from an injury is AWESOME!!
Can’t wait to see your 400 time! 
Thanks Chris,
I’m anxious to see my 400 time too.
Today was a tempo workout: 12 * 200m, with 30sec rest between reps and a 5min break half way through.
The first one was at 33sec, everything else was 35-36. My lungs got a workout, my legs were fine.
Weight training today incorporated plyos and it was pretty tiring. We did double leg hops, full basketball court, with short rest and then continuous, single leg hops, short rest/continuous, a bunch of times. My legs are tired.
Weights were DB presses superset with chin ups, soft ball hip extensions, and some abbs at the end.
400–200-200–400-200-200
– are 400m walk
- is 200m walk
400: 73sec
200: 30sec
200: 31sec
400: 68sec
200: 31sec
200: 31sec
My legs felt pretty tired from yesterday’s plyos, especially my quads.
Three hours later: block work
On the meet on Saturday I’m doing: long jump, 200m, 41 and 44.
how come you arent trying a 400m? I bet if you rested up before the meet you might surprise yourself
A PR in the 200 is almost always a PR in the 400m
I don’t know what to answer to that one…my coach picked the events, I guess two 400s in one meet might be a lot for right now, since I’m also doing the relay? Not quite sure. But I’ll definetely run it sometime soon.
This week has been pretty tiring, my quads are still very sore from Monday’s plyos and I skipped weights today. The track workout was 4600s (about 3min rest between) - a lot of endurance going on this week…and my legs felt very tired from the very first one. I usually do these around 2 minutes, but today they were a lot slower (ranging from 2:08 to 2:20 :eek: ), my legs just wouldn’t follow directions. I just need to rest for the next couple of days…tomorrow’s a little jumping, and Friday just practicing our 41 relay passes, so I should be ok…
Worked on getting a mark for long jump, so I did about 7 or 8 of those (112 feet).
Now I can rest. Tomorrow we’re practicing hand offs.
I meant running the 400 instead of the relay I agree all of that would be pretty exhausting haha
Oh but it will happen soon, because we’re planning on running 4*4’s most of the meets (we wanna go to penn relays), so at one point i will be running two 4’s in one meet… I’ll probably then drop the 200.
Looking forward to hearing your new PB in the 200 this weekend
good luck!
I had an ice bath for the first time today, waist down, because my legs were still sore. Brrrrrrrrrrrr…I can’t stand the cold in general and that ice bath was as cold as it could get!!! I was shivering for the next 45min after I got out, until I took a hot hot shower
But hey, those ice baths work well, despite the torture! I’m not as sore
Meet tomorrow!!! (Thanks Chris for the good luck).
The meet went all right, considering the bad weather conditions; drizzling and coooold. I didn’t pr my 200 again, I only ran a 28.3; my first 100 was very strong, and then i slowed down because i started getting very tired, meaning i need to work on speed endurance. Same thing happened last week too.
Our 4*4 won the event. I was first leg, and my coach got me a split of 61.4 which I guess is all right, because last year my pr was 61.46. But I want to get below 60 this season.
I scratched out of long jump after the first jump (which i fouled by a tiny tiny bit and would have been a great jump for me), because my right quad felt tight throughout the warm up and after I jumped I seriously thought I was goona pull it if I tried another. And that was my first event of the day. So my coach didn’t let me continue.
And here’s the bad news: My foot is bothering me a little again… 
I want to finish the season though and then it can get all the rest that it needs. My best best would probably be cutting down the jumping stuff. Because it hurt after plyos today
Today’s workout: 6 * (330m, 165m), 165m walk between each run. They all felt pretty good. 330s were around 56-57sec (fastest was 53 and slowest was 59) and 165s were 25sec.
Then I did plyos and lifting (why did I do plyos… 
); double leg hops, single leg hops and bounds, db press, chin ups and hip extentions.
[[b]QUOTE=Stefanie]
And here’s the bad news: My foot is bothering me a little again… I want to finish the season though and then it can get all the rest that it needs. My best best would probably be cutting down the jumping stuff. Because it hurt after plyos today
[/QUOTE]
congrats on the times!
re: your foot I had a feeling that might happen.
Remember I had mentioned not doing plyos for a while.
Hopefully it isn’t too serious. I would do NO plyos at all for the rest of the year and do all tempo on grass or in the pool only.
good luck
Chris
I haven’t written in a while:
Last Tuesday’s workout was 6*150s, I don’t know how accurate the distance was, could be 140s…and I forgot how fast I ran those. Then Wednesday we had off, and Thursday we had a small track meet. My foot was hurting :mad: but I did my events to help my team score some points, and we beat all the teams there. My 200 was 28.04…which I guess is all right since I was hurt and didn’t go all out. In the sprint medley relay I ran the 400 and my split was a little under 62. I’m just frustrated right now because my foot is giving me problems me again…I’ll drop plyos completely and just try to finish the season in one piece.
:mad:
That smiley next to those words made me laugh so much!
I feel bad for you but perhaps you could go some cycling or whatever to avoid aggravating it more. Hey, do you drink milk and take calcium pills? (I’m assuming it was the stress fracture thing giong on again).
http://www.letsrun.com/forum/flat_read.php?board=1&id=389595&thread=389595
I posted a question about stress fractures here. Was just curious.
Well the number one cause of my stress fractures (4 so far) is probably the surface we train on, which is a rubber gym floor, and the track is only 165m long, causing very tight turns and we usually run in the same direction all the time. Adding to that, my right foot is slightly longer than the left, causing more pressure to that foot (all my fractures have been on the right foot).
Then, it’s the way I run on my toes that puts extra pressure on the metatorsal bones, and relating to the fracture of my second metatorsal (which is my current problem), my second toe is longer than the rest, and this causes even extra pressure and likelihood for fracture (according to my foot doctor).
But hold on, I’m not done yet: My bone density has also gone down since last year. I’ve been drinking calcium fortified milk and I also started taking calcium pills about a month ago.
And one last possible reason: Shoes worn for over three months. I hate using new shoes, because they always cause me all sorts of problems: the orthotics won’t fit right in them, my arches might hurt until I break them in, or they will give me blisters because I have wide feet. So I try to stick to my worn ones for as long as possible, and I read in several places that using worn shoes can be the cause of a stress fracture.
I think those are enough reasons for my stress fractures, what do you think? 
I’m laughing now just because it’s Easter and I’m in a good mood, but it’s really getting on my nerves :mad:
The good news: my foot doctor told me that after the fractures heal, the bones become stronger than before, so now that I’ve alread broken 4 on my problematic right foot, the likelihood of going through another stress fracture in the future becomes less 
As long as I give them a chance to heal…
Well, one guy mentionned wearing spikes too often.
Don’t know, that’s just an idea. Too bad my thread on letsrun sank. I thought there would be more of an interest for that kind of thread.
I have a feeling that would kill my calves. I did two warm up laps in spikes once and they almost exploded (the calves, that is…)
Monday: 5 * 150s, one mile cool down. 150s were at 22sec, with 150m walk recovery.
I quit doing plyos for this season, because of the foot, so in the weight room I did some back squats (5 sets of 5), DB forward lunges, and DB bench press super set with chin ups and hip extensions.
Tuesday: 5 * 330m with 160m walk recovery. Those ranged from 55-59 seconds.
I started doing 100m corner sprints, I did 2 of them and then decided to stop because that workout was too rough on my foot…
So I joined the long sprinters’ group, who were doing 600s. I did 2 of those (200m walk recovery). That was a lot easier on the foot.
Then they were done running and I felt like I hadn’t done much, so I joined the distance group, who were doing broken 800s. I caught them on their last one: 300m (55sec), 100m walk recovery (should have been a jog, but oh well), 300m (57sec I think), 100m walk recovery, 200m (36sec).
Note: longer and slower workouts are definetely a lot easier on my foot, I should just stick to them for the rest of the season so I finish in one piece.