Tuesday Evening - 6.30 - Very Warm
Continuation of rehab
Warmup 400m slow jogging pace followed by
3 sets of high knees/bum kicks and goosesteps
Stretches in the lunge position both sides
GHR - 3 x 10
3 x Strides 40/50/60m
Medball work including throws/side to side and
hand to hand for about 20mins solid.
Box Drop jumps - 18" drop then up to another 18"
400m run at a steady but not fast pace then
a very hard 250m walk followed by 150m at about
3/4 pace.
A very pleasing session - i feel that i am healing
quite well.
good to see 
Thursday Evening - 6pm - Very Warm
Conditioning Session
Warmup 400m slow jogging pace then 100m hard
walk.
3 sets of high knees/bum kicks and goosesteps
Stetching in lunge position each side
These 4 exercises done in circuit fashion with
a set of 40 side to side medball swings - 5.5kgs
arms out in front between each one.
4 sets each of -
Box Jumps 3 x 5 contacts - 18"
Burpees x 10
Medball figure 8’s x 20
10 x Squats with 20kg kettlebell brought up to chin
on the way up (not quite sure what to call them!)
Hanging knee raises x 10
GHR x 8 (with 3kg medball)
Well that was quite tough in this heat but i
feel that i need some conditioning at this time.
Psoas rehab seemingly coming along well.
Friday Evening - 6.15pm - Mild
Conditioning Session
Warmup 400m slow jogging pace then 100m
hard walk.
3 sets of high knees and bum kicks
Circuit Training - 4 sets of -
Medball throwdowns x 20 (3kg)
Russian Twists x 30 with 10kg plate
Skipping single unders x 100
Burpees x 10
60sec rest between each set.
Stretching each side in the lunge position.
Psoas gradually improving.
Again a tough session for me! It just shows
that i’m lacking the condition that i want.
Earlier this afternoon -
Deadlifts 3 x 5 x 60kgs working on good form
Sunday Evening - 6.45pm - Cool
More Conditioning
The following done in a rotation -
AMRAP 15 - As Many Rounds As Possible
in 15mins
200m run - (8 rnds completed)
10 Box Jumps - 18" (7 rnds completed)
5 Pushups - (7 rnds completed)
(I was aiming for somewhere around 7
or 8 rounds in that time so all is good).
Then a few minutes of skipping practice
3 sets of Roman Twists x 30
DL’s 2 x 3 x 60kgs/1 x 5 x 60kgs
Pretty tough but i think i’ll change the
pushups to 10 instead of 5 as i don’t feel
that 5 is doing very much.
Monday Evening - 6.30pm - Mild
Speed Session - Knox Aths Track
(well that was the idea anyway!)
Warmup around 500m slow jogging around
the grass areas (soccer fields) outside the
track enclosure - followed by 3 sets of
high knees/bum kicks and stretches in the
lunge position.
3 x goosesteps and 2 or 3 easy strides to 30m.
Then into the track to test myself out a little.
3 x single grandstand steps concentrating on
driving my knees and arms up at high speed.
(no apparent pain or problems with doing them)
2 x 10m 3pt starts and straight away i could
feel that sharp pain or tightness in the left psoas
again.
End of session.
At home -
DL’s - 60kgs 2,3,5 reps with 5min breaks.
I have been working on some massage with
different size tennis balls etc to try and loosen
up the psoas - we’ll see how it goes but i won’t
be sprinting for a little while. Slow jogging and
general running doesn’t seem to be a problem
so i might stick to that for a little while and give
it some time.
Tuesday Evening - 6.00pm - Mild
Warmup 3 sets of high knees/bum kicks
Conditioning Circuit - 4 rounds for time
200m run
20 Medball throwdowns (3kg)
12 Kettlebell Sumo DL High Pulls (20kg)
10 Box Jumps (18")
10 Pushups
13.35
2 x 10 DB Push Press (35kg)
Stretching in the lunge position
Wednesday Morning
9 Dips/6 Dead Hang Pullups/19 Pushups
Wednesday Evening - 7.00pm - Mild
Knox Masters - Just some training tonight
Warmup 800m slow jogging pace followed by
3 sets of high knees and bum kicks
2 x grandstand single steps - sharp and quick
3 x 30m strides
300m NOT - nominate own time
I decided to enter this with a nominated 60s
and go very easily and i did just that in 62.66
8 x grandstand step jumps working on height
and depth upon landing.
Thursday Morning
9 dips/6 Pullups/20 Pushups/8 GHR
Thursday Evening - 7pm - Cool
Strength Session
Warmup 400m slow jogging then 100m
hard walk.
5 x Sumo Deadlift High Pulls/2 x Dips
7 rounds rotation for time -
KB (20kgs) SDHP x 10 (10/10/10/10/10
/10/0)
Dips x 5 (5/5/5/3/3/3/0)
Time - 5.35
As you can see i only got to 6 rounds
and had to stop at 3 on some of the dips.
Squat Jumps x 10
Tuck Jumps x 15
Friday Morning
10 Dips/6 x Pullups/20 Pushups/10 GHR
Friday Evening - 7.45pm - Mild Indoor
Strength Circuit & Conditioning
Warmup 400m slow jogging pace then 100m
hard walk.
A few reps each of the circuit exercises to
get ready for the session ahead.
4 rounds of each in rotation for time -
Dead Hang Pullups 6 (6/4/3/2)
Air Squats 30 (30/24/16/12)
Pushups 20 (20/14/10/8)
Medball Fig 8’s 30 (30/24/20/16)
Time - 8.18
Sat/Sun - Rest
Monday Morning
Dips 10/Pullups 7 (PB)/Pushups 20
Monday Evening - 7pm - Cool
Various
Warmup 400m slow jogging pace then 100m
hard walk
Stretching in lunge postion both sides
3 sets of high knees/bum kicks and goosesteps
4 x double stepladders runs - very fast
Strength Circuit (21/15/9 reps - except 200m)
Rotation of 3 rounds for time
Box Jumps
200m run
SDHP
Pushups
Time 9:33
DL’s 2 x 3 x 60kgs/1 x 5 x 60kgs
(A definate feeling of these being lighter this
week!!!)
Still some feeling around the Psoas area so no
racing just yet.
Tuesday Morning
Dips 10/Pullups 7/Pushups 20
Tuesday Evening - 5.20pm - Warm
Conditioning Session
Warmup 400m slow jogging pace then 100m
hard walk
3 sets of high knees/bum kicks/goosesteps
Stretching in the lunge position both sides
GHR 2 x 8 (hold 3secs at the top)
Circuit in rotation - (21/15/9 reps) for time
Pushups
Box Jumps - 18"
Medball Throwdowns - (3kg)
Skipping - single unders (210/150/90)
Time 9:48
DL’s 2 x 3 x 60kgs/1 x 5 x 60kgs
Wednesday Morning
Dips 10/Pullups 7/Pushups 20
Wednesday Evening - 7pm - Warm
Knox Masters
The Half Marathon Hcp was on tonight
at Knox so i just went along to do some
training.
Warmup around 4kms Bike ride
Lots of stair running followed by jumps
firstly going up single stairs then later
up double stairs aiming for height etc.
Then a couple of sets of 10 box jumps
at around 20’ height and that was it for
the night.
Still feeling the Psoas so no running for
a while yet.
are you getting any treatment?
Not exactly but i was checked out by an experienced and very knowledgable massage guy
at Knox last week. His opinion and that of one or two others who have had similar problems was that it would take quite some time.
Wednesday Evening
No improvement after a week or so of no exercise
(in fact probably more soreness and less range of
movement)so back to gradually increasing the
workouts again ???
Did a bit of gentle stuff at Masters last night.
Some warm up jogging then drills and a few strides
etc
Saturday Evening - 8pm - Mild
Just a warmup session.
600m slow jogging pace then 100m hard walk
3 sets of high knees and bum kicks
3 x strides 40/50/60m relaxed pace
Basically starting from scratch again and will
gradually build up the intensity one step at a
time - Watch this space!
Sunday Evening - 7pm - Mild
Easy Run
I decided on an easy 3km jog down around
the local lake and back to gently test things
out. A very slow 19:21 and although i was
well aware of some feeling of soreness all
seems to be ok so far. Building slowly.
Monday Morning
10 Dips/20 Air Squats/6 Pullups/1x8 GHR/
20 Pushups
Monday Evening - 7pm - Mild
Warmup/Buildup etc
400m slow jogging pace then 100m hard walk
3 sets of high knees and bum kicks
8 x strides 40/50/60/70/80/90/90/90 gradually
building speed and effort with the last two
quite quick but all of them relaxed.
It will be interesting to see how sore i am in the
morning.
Wednesday Evening - 7pm - Cool/Mild
Knox Masters
Warmup 800m slow jogging pace then 100m
hard walk.
3 sets of high knees/bum kicks/goosesteps
5 x strides 30m out to about 50m
A little stretching in the lunge position
3 practice starts - 4pt
80m race - 1st in 10.51h (very little psoas pain
but could still feel it - not too bad)
I decided after that to include myself in the 65s
NOSP and just run around 300 or so kicking off
the bend.
65s NOSP - about 310m - kicked the bend and
sprinted home past everyone else in probably
about 47-49s.
10 sets of 12 stair jumps (about 12’ stairs).
Very happy tonight considering i wasn’t sure if
i would get through the 80m or not