Yr.2-Week 7
9/27/09
800m jog on road at a moderate but not too slow pace (4mins vs 3 on Friday)
static stretch
1x600m,500m,400m,300m,200m @ 70%, in trainers on track
4mins,5mins,3mins,3mins
(78+1:50, 71+1:31, 71, 33+51, 16+??)
walk 300m, static stretch
Comments: rain flooded the grass and the track was soggy, but it wasn’t too cold with a light wind. Mentally I wasn’t into the workout but I did have the goal of going beyond the “comfortable discomfort” zone. First one I thought it was faster but although the 400m split was slow the overall time was an improvement. The following reps were good, time wise. My form is horrible on these longer reps though not even near Fridays. Shoulders really felt the pain, slight external rotation of the legs, no triple extension, too much backside mechanics….Trying to push beyond the discomfort zone might not be that good an idea yet because I had a little Charlie horse scare after the 200. One good sign- I spent less time bent over between reps this week. I don’t know if the better ending times are due to the slower first rep or not…
9/28/09
Moist heat
Ice/heat pad
9/29/09
10x10m shuttles
dynamic stretches
1min jog gradually increasing speed on road
dynamics
2x6x15-20m hill sprints, 85%-95% in trainers on grass
(6 falling, 6 three point), walk back between reps and 3 mins between set
1:30min jog
static stretch
comments: aside from the injuries, right it area into glute/ham area was bad today but not the worst its been I climbed 5 flights today and shoulder isseeming a little regressed, good practice, had to shorten the workout and warmup due to time constraints. There was less bounding, felt quicker but still have to work on backside mechanics and posture.
9/30/09
Moist heat
Ice/heating pad
10/1/09
9:30 run quick pace (1 sump grass)
moist heat
contrast shower focus on quad
Comments: quad was hurting I cant walk up three flights without it starting up, chilly night arm was also hurting so I wanted to be fast and quick but not put too much strain on my body
10/2/09
800m jog on the road 3:20
static stretch
5x300m @ 70%, in trainers on grass, 1:30-1:40 rest between reps
(49.1,50.1,50.4,51.7,51.6)
dynamic cool down
Comments: long day doing manual labor volunteering arm and quad was hurting didn’t expect that much and mentally wasn’t really on point, cool night with some wind. The Times are good definite improvement from week one but not that much from week 2, would have added the 6th rep but I thought against it to save my leg and to just get all 5 at 50.x then add a rep hopefully that’s next week. Form wasn’t anything special but the workout did seem a little easier and I thought I had ran faster on the last one cause I did push but it wasn’t as good as I thought. Less bending over between reps.
10/3/09
Moist heat
Contrast shower focus on right quad