Week 33
4/5/09
4/6/09
800m jog
static stretch
fast jog 1200m
walk 600m
1×400,300,200 walk 600m recovery
400m jog cool down
static stretch
Gym: squat, dumbbell row, 3 step curl, bench, back extensions
Comments: calf still hurting I stopped the ad/abductor but I think that squats still make the quad hurt, it feels like I have two completely different legs from two different people
4/7/09
4/8/09
600m jog warm up
static stretch
800m fast jog
1x600m,400,300,200 @ 82% with 600m walk recovery
400m cool down
static stretch
glute activation
Comments: was able to run better today but that is probably just due to the fact that I didn’t go to the gym; calf still hurts though
4/9/09
10 lap warmup
static stretch
a little dynamics
1×200,150,150,200,75,75, @ (82%) 300m-600m walk recovery
1 min jog cool down
some dynamics
glute activation
static stretch
Comments: this calf is taking a long time, getting back into shape slowly though, cooldowns still feel for some reason that I’m going to get a pull
4/10/09
1.5 mile warmup
dynamics form/ stretch
4x400m @ 87% 66,67,69,73 5-8mins rest
jogged about 400m calf felt like it was tightening
dynamics
static stretch
glute activation
ice
Comments: still can’t run on my toes yet so I’m pretty much running flat footed, could be that I’m out of shape/ side spasm has kept me from doing core work for 2+ months, or the fact that I took times for these and earlier in the season I didn’t, but these runs seemed harder and my form broke down more
4/11/09
1200m jog warmup
dynamics
1.5miles easy jog
800m cooldown
static stretch
Comments: planned to do shuttle run 100m but the calf wasn’t playing along