Saturday
the good- I completed the race unlike last outdoor season
the bad- it was windy and I ran a 18.05 for 110 hurdles. Which is pretty bad. The right hip flexor was sore. I didn't stay up on my toes with tall hips, I felt like I was sinking and low. Anyways hopefully I'll drop a second+ next weekend.
The right hip flexor is still slightly sore. I ice it for 20 min after
Sunday nothing light stretch
Monday
warm up 15-20 min
10-15 hurdle work doing 5 step drills and the like
3 min bike
easy circuit rehab
stretch
hip flexor felt pretty good
I am going to 1. limit the number of walk over drills
2. Do hurdle work over H.S> hurdles and maybe discount them half a step.
This will allow me to go faster in practice so I go faster in the races.
Tuesday
It was snowy and crappy out and the team didn't want to go outside. So no workout. Just 1.5 hours of drills and such. balance stability abs
stretch
the hip flexor felt ok, except when doing karaokes(sp).
Wed is supposed to be a workout instead
Wednesday
it was cold out today 30s probably
20 min warm up inside
Then some starts out of blocks.
Then I tried to hurdle but it wasn't working even at h.s. height
So I ran a 100 and a 110 out of blocks relatively fast.
I felt like crap. my hip flexors killed from yesterday, and my whole hip butt area was sore. Also I could not mentally focus. And the "corn" on my left foot hurt.
So then I lifted.
cleans 3@155, lunges 3X8 @95, db incline 6@40, 5@40
stretch
Thursday
warm up 20min
practiced triple jump for the first time in 2 years
then did some starts
and iced the hip flexor
my butt and hip are is still sore today
Friday pre meet
Saturday
meet was real cold. I did TJ
did 37'9" in the pre, 36'9" in the finals for 5th.
Pretty crappy but I only had 1 day of practice.
This made my right hamstring tight.
Hurdles another even worse time of 18.28 I think.
Start was ok, I can't seem to get my leg lead down, stay tall and sprint.
Sunday nothing
Monday 25 min warm up
4X60m 90% out of blocks R=3min
2X100m max effort out of blocks R=8min
1X200m 90%
This was my first good track workout in a while. I felt reasonably fast, and after the second 100 I felt like puking. right lower hammy was tight warming up.
Lifting after. Couldn't lift a lot of weight but it was good. My right lower back got sore after doing cleans.
Wednesday
15 min warm up
10 min TJ stuff
Then I had a meeting
then 5 min warm up
4X100m 75% 1 min rest
then some more TJ
right hamstring still a little tight
Thursday
warm up
4x 30m block starts (no hurdles); Rest = 2 mins
3 x 50m block starts over hurdles Rest = 3 mins
1 x 100m @ 90% (no hurdles); Rest= 6 mins
hurt my left hip joint doing crappy hurdling.
The first few sucked over hurdles, but the last one was good. The hurdles were H.S. height and discounted half a foot.
Then I tried to lift, I did db incline and then I tried to do lunges but my left groin area hurt so I stoppped.
Saturday
it was a nice day out, warm at least 70*.
I ran 17.3X in the hurdles having a BAD start and hitting a lot of them.
TJ I got 38" on my first jump then had to go to the hurdles
My left groin/ inside of my leg hurt after the hurdles, so I iced it.
Also now my lower right back is sore/tight.
Sunday nothing
Monday easy day
20 min warm up stretch
15 min bike
hammy rehab
ice my left foot, since the outside of it has been sore and my left heel felt sore, and tight when i curled my toes and brought them toward my shin the past few days
also iced my left groin area, since I couldn't get up to full build up speed in the warm up because of it
