[quote author="Danny Tutskey" date="1339028554"][quote author="Craig Pickering" date="1338863047"]Hi Danny. I tore my hamstring in season in 2008, and was back racing exactly 21 days later. I had a grade 1 of the semi-tendinosis, so might have had a slightly different recovery time.
I didn’t run for the first 5-7 days, but did loads of non-painful activation’s – bridges, SL deadliest (no weight), drills etc. Also lots of neural stretching. The goal here was to experience no pain at all.
After this, I started to add in some running. 14 days post injury, I ran a 10.4 in training, which was when I knew I was ready to compete.
The main thing is to stay positive and do the right things. If you have three weeks compromised training, it will have NO effect on your performance at the USA Masters – it might even help freshen you up quite a bit. Good luck and hope it goes well.
How did you adjust you workouts or did you stay the course?[/quote]
I did plenty of accels, and then as the hamstring got better and better added max V and then speed end.[/quote]
I ran today and did the following;
1 x 300m, 2 x 200m – 41.39, 26.05, and 25.40 – 10-12′ rest
4 x 10 of GS work. SwB, etc.
I felt pretty good. I’m thinking I’ll get into some accel work next Monday and see how it feels. I may have to do some of this at submax until I feel comfortable. One question I do have is about this kind of workout. It’s a max v workout so to speak, but here you go.
Step Ups w/ fly-in – 1-2’/ rep, 3-5’/ set
4 x 20m
3 x 30m
2 x 40m
1 x 50m
I don’t really have a specified fly-in distance. I’ve typically gone with 25-30m fly-in. I could use a jog in of 5m or 10m as the distance gets further and try to keep the distance down as much as possible. What do you think?