Today I did exactly what my friend and fellow forum member Ben did, so I’m just copying and pasting everything, note this is NOT plagiarism, cause I’m documenting my source (I made some minor changes, and took out shoulder press and weighted abs that Ben did afterwards).
3/10/06
fri: speed/accel dev
5x10m w/1min rest b/w ea (no blocks)
5min rec
4x15m starts with blocks w/1:30rest b/w ea
6min rec
3x20m starts w/o blocks w/2min rest b/w ea
Lifting:
asst abs alt w/pushups
quick feet/ladder drills
2x20sec pullups
9min 3-way ab circuit
2x70sec arm claps
I actually had one good start!!! I guess the others were ok, one was terrible :rolleyes: , I “Jumped the gun” by a full second :rolleyes:
One lap warm up, some dynamic stretches/drills
Tempo:
5*400m with 2min rests in between. I was shooting for 10, but it wasn’t happening… not ready for it yet
Oh, the times: 77,80,80,83,81
Yesterday (Sunday) was off.
Although I’m not sure if “off” and “rest” is considered standing up from 10am till 10pm…I went to church and then I was painting ALL day long, and since I like to paint standing up, my legs HURT by the end of the day…
THis morning on the track (really foggy and humid, but it’s nice to be outside again):
300m @48sec, walk 300m
300m @50sec, walk 200m
200m @32sec, walk 200m
200m @30sec, walk 200m
200m @30sec, walk 150m
3*150 accelerations
shake ups
“Shake ups”, according to my coach, are meant to get rid of the “lactic acid flow” in our bodies…they are done after lactic acid workouts (workouts which my coach thinks should be done every day because that is what makes you run fast races :rolleyes:, don’t worry…I’m not a loyal fan of him )
They are basically cool down high knees, butt kicks and skips.
I’ll post my today’s workouts later, cause I still haven’t done everything I want to do.
I just want to apologize for getting confused with my journal entries…
I’m supposed to be posting in “Stef’s New Mission”, and NOTTTT “Stefanie’s journal” .
The past three days I posted in Stefanie’s journal (my old one) without really realizing it, so I thought that a big chunk of my new entries were lost, when in fact they were in Stef’s New Mission the whole time.
Sorry for the confusion!!! There is nothing unstable about the site, it was all me :o
P.S. I will only be posting in STEF’S NEW MISSION now.
Saturday: off
I’m really tempted to take Sunday off as well, since this past week has been hard on the CNS as a whole. But then I’m also thinking…maybe this (Sunday) should be a beginning of the week speed day, do some plyos, practice some blocks…
We have a meet on Saturday, and I’m running the Sprint Medley Relay 200m leg, the 4*1 and an open 100m. And Thursday-Friday will be very easy practices.
I might just want to practice some blocks and do a few plyos??
Decisions decisions…
Reason for laziness: I’m on spring break :rolleyes:
This week is srping break, we didn’t plan a trip this year, so everyone just went home and we are expected to do workouts on our own.
Let me tell you…my working out motivation is GONE for this week…GONE…I just want to paint all day, and honestly, I finished a masterpiece (to my eyes at least :rolleyes: )
Did I mention that my knee is “bothering” me since last Friday? It hurts when I go down the stairs mostly, when I bend down and then try to get up, and today I tried doing plyos and it hurts to push off explosively…my friend showed me stretched to do and it REALLY helps when I do them before any activity, but I have to do it ALL the time for them to be effective, and I don’t really have the patience…
Hmmm lets see…Monday I did a warm up, dynamic stretching, then ran 10min to a hill, did 5*150m hills at 80% effort with walk back rests, and then ran back 10minutes (or less).
Today I did the longest warm up and the longest stretching hoping my knee would feel better, then tried a short sprint and the knee was bothering, so I just stopped and went home and did abs.
I know the key here is stretching…I will make another workout effort tomorrow and see what happens.
Today’s practice we a bit more successful:
4lap WU, drills (I actually had to do a very good warm up for the knee to feel better)
3striders
3200m with less than 2min rest/rep (walk diagonally across), at 90%effort, didn’t time them
15min rest
Then the plan was one full 100m, but I realized that my knee had “cooled down” so it hurt half way and I just stopped and went home…
Later in the afternoon: 35min elliptical with one hard 10min interval in the middle.
Some abs.
Tomorrow will probably be nothing, cause I’m going to Boston (yayy)
Friday morning we are having a light team practice (some short sprints, baton passes etc) and then meet is on Saturday.
Well, my knee feels quite bad…
It hurts espcially to go down the stairs, when I bend it down and then try to get back up (ouchhh…I basically put all the weight on the other leg to do that), it hurts to bend it more than 90 degrees, I can’t jump off my right leg, I can’t land on it without hurting…
It started bothering me a LITTLE about a week ago, my friend told me he’s had a similar problem and it’s a problem (inbalance) of the quad muscle and he showed me stretches to do, and really, after I was doing the stretches and then ran, it felt a LOT better.
I think I didn’t do ENOUGH stretching and didn’t really ice which is why it started getting worse?
At the meet on Saturday I ran a 4*100 and it hurt a LOT to start off at the handoff (my teammate ran into me cause I just couldn’t push off right, and plus, it was COLD so that must have made it even worse) and then throughout the 100m of the realay it hurtttt. Well in addition to that it was so cold that my old stress fracture HURT as well after my race but I know that’s nothing really to worry about, because I always get that when it’s cold… (uggh…I can’t stand outdoor season in the cold…)
So about my knee…I talked to my coaches and I scratched out of the remaining races and saw the trainer at the meet and she agreed that it’s related to the quad muscle (which is actually a relief, because if it was something only on the knee, that would be much harder to treat, right ? ) and she asked me if I strained or pulled my quad recently, and I had strained it last week for a couple of days, which might also be a reason for it.
Well anyways, she told me to see the trainer at my school (I actually did see one last week but he gave me 0 feedback, so I have to see the other one) and just stop running for the next 2 days and keep icing and stretching the quad.
I called my coach in Greece and she wants me to do nothing with the quad for a full week (not even pool… :eek: ), butttt honestly, if it gets better sooner than that, I will not wait a full week…there’s another meet next week, and right now I’m messing up three relays. Our team is small and has no depth.
Ugh…“Stef’s new mission” of staying injury free is partly failed
It hasn’t failed. Stay positive, and stay strong, it is the most important thing to have during a season of sports when you will have any number of ups and downs!
Good luck getting better, don’t stress about things you can’t control.
Don’t sacrifice your own safety for the good of the team. This sounds like it is nothing major, YET. If you get it sorted now it will be OK, but if you push it you may have problems.
Pool work and a little rest sound like good ideas to me.
Scroll down to Treatment and Rehabilitation…it says 4-6 weeks till regular activities … :eek:
I don’t understand…the sports doctor that I saw told me I can keep running as long as I can “keep the pain under control”… meaning, do a good warm up and don’t keep running if the pain increases, or it the joint doesn’t feel “warmed up”, and then ice ice ice after every activity.
He also recommended anti inflammatories, and if pain doesn’t go away, then “we will try something else”. Is that “something else” the cortisone injection that the article (and other articles as well) talk about? And no thank you, I am NOTTTT having surgery… :eek:
I’m just afraid that doc is only trying to get me through the spring season and then hope that I rest, but I want to run through June and he doesn’t know that…I actually thought about all this after I left the training room, cause right there I was just happy he told me “you can run, as long as… blah blah blah…”
Ummm doesn anyone know anything about this?
Today I didn’t do anyting, and knee is actually better than yesterday and Saturday. Tomorrow I’m planning on pool a million abs, and lift arms and whatever else I can.
(I made some minor changes, and took out shoulder press and weighted abs that Ben did afterwards).
not ready for it yet
(to my eyes at least :rolleyes: )