[Floppel]

Floppel on October 17, 2008 at 4:05 pm #14938

Hi!

I wanted to start a training log and figured I might as well do it in this forum and hopefully get some helpful comments.
I’m German, but currently working and living in the San Francisco Bay Area. So please bear with me when my English is sometimes not perfect and I cannot correctly name some exercises.
I started about a year ago after almost 10 years of doing nothing but playing some basketball, jogging and ineffective dabbling in the gym. I started slowly, but a couple of months ago I critically looked at how I was eating and improved my diet substantially. I got a sudden boost of energy, I feel as fit as I haven’t been since high school. I should have known earlier how important that is. And there’s still too much junk I eat sometimes and I got a lot of fat to lose…

My stats:
Age: 32
Height: 6’0″ (183cm)
Weight: 176lbs (80kg)
Personal records:
60m: 6.93s (~1993)
100m: 10.90s (~1995)
200m: 22.2xs (I think, don’t really remember)
Long jump: 7.12m (~1996, indoors, 6.86m outdoors with too much wind, 6.78m with legal wind)
That was my only jump over 7m, and basically the only meet where I was able to jump pain free. Probably because of my weight?
In 2001, the team I was in placed third in the German team championships, but only for a couple of days, because one of my team mates tested positive for steroids, and his points were nulled and we slipped to last place. That was basically the moment when I quit track.

I have a 9-to-6 job, so my time is kind of limited.
Available facilities: Gold’s Gym, Stanford track (turns on lights in the evening so I can work out late on workdays), Santa Clara High School track (has a softer surface which I prefer for training, and a better infield, but no lights)

Currently I’m feeling the aftermath of a cold I caught on the weekend. I hope to do a light warmup tomorrow to get the engine running again.

[griff]

griff on October 18, 2008 at 7:18 am #73487

Welcome back to the greatest sport in the world.
I returned to track after a 10 year absence also. I am now 38 and returned last year. My PBs are similar to yours- 7.17 for 60 in 1989, 7.12 Long Jump in 1989, 10.86 100 meters also 1989 and 22.60 1989 all done age 19. – I took 10 years out returned in 1998 and ran 11.04 for 100 and 7.2 for 60, dissappeared again until last year, mid life crisis and regretting what could have been.
Anyway- last year I started out in Feb and just focussed on speed work on the track- got some speed back but kept getting injured, so i decided to lose some weight- was 90Kg- dropped to current weight of 83kg- so injuries stopped.
Speed work ( 40s ) with decent recoveries brought back some speed.
Dynamic stretching which was all new to me as part of each warm up helped.
150s for endurance work.
Ran 11.51 last year and long jumped 6.20 so on the way back.
Now looking to improve these.
This off season focussing on General conditioning ( circuit in gym twice per week) and tempo runs twice per week. – for initial 6 weeks.
Next 6 weeks will replace 1 circuit session with a track speed session- eg Dynamic Warmup, Drills, 8 x 40 meters.
And replace 1 Tempo running session with a speed endurance session eg 6 x 150 ( 19 secs per run) 4 min recovery.
In all sessions now also doing core work – I think last season this was a weakness so maybe I can pick up a few 0.1s here.
You will find some of my posts on the masters section, I got some good feedback early on in my return from more experienced posters.
Best of luck with your return.
grif

[Floppel]

Floppel on October 18, 2008 at 2:32 pm #73491

Hi Griff,

Thanks for the kind words. Your program looks similar to what I’ve been doing in the past weeks, so it’s good to see that I’m not doing something completely exotic.

My “workout” today:
5min jog on grass
static stretching

My lungs hurt while running and I started to feel sicker, so I called it a day, did some stretching and went back home to recover. Apparantly my respiratory system has not fully recovered from the cold yet. But I still think it was a good thing to do to get the blood flowing…

[Floppel]

Floppel on October 19, 2008 at 9:53 am #73513

10/18: Light strength workout

8 min jog
dynamic stretching
5×135 lbs back squat, full range of motion
2x5x225 lbs back squat, below parallel
2×135 lbs front squat
3x5x95 lbs hang clean + overhead press
3x6x115 lbs bent over row
3x6x135 lbs bench press
3×5 chin ups
cool down
static stretching

I’m still struggling with the clean and the front squat. My wrists hurt just from being in that position. Not sure if it’s just a flexibility issue or I’m doing something wrong.

[Chris Sole]

Chris Sole on October 19, 2008 at 10:59 am #73514

Concerning the Cleans and Front squats. Make sure the bar is resting on the shoulders and upper chest, with the elbows pushed up. If the barbell is in the correct position than it’s most likely a flexibility issue. I used to have the same problem with my wrists, I found a proper warm-up of the wrists with some stretching of both the wrists and shoulders helped a lot. Good Luck with training.

[Floppel]

Floppel on October 21, 2008 at 2:50 pm #73574

Thanks for the hints. The bar position looks so easy and effortless on video, but when I try to do it, it feels really awkward. So I’m pretty sure I need to stretch more.

Mon, 10/20, tempo runs:

3 laps jogging
dynamic stretching
sprint drills
accelerations
2x3x200m @75%, 3min recovery, 6min between sets
cooldown
static stretching

I felt good, but my nose is still full of it. Meaning, I have to clean it every other minute.
Felt a little stiff during warmup. I tried to run a little slower as usual, as the last 200s tended to be a couple of seconds slower than the first. At first it seemed to work (33s instead of 32s), but the fourth was 32s again, and the last two 35-36s. At least I didn’t feel like dying anymore immediately after each run.

[Floppel]

Floppel on October 22, 2008 at 4:19 pm #73262

Tue, 10/21, strength:

8mins jogging
dynamic stretching
5×125 deadlift
5×225 deadlift, 6 depth jumps
5×280 deadlift, 6 depth jumps
2x5x145 front squat
5×95 hanging clean & (push) press
5×95 hanging clean & (push) press
5×85 hanging clean & (push) press
3×5 pull ups
3×6 Voyer shrugs
cooldown
static stretching

Woke up with a sore throat, nose is still congested. Hamstrings felt a little tight from yesterdays runs.
Deadlifts were effortless. I never really tested 1RM, the most I ever put on the bar was 300lbs. For some reason I’m a little afraid to go higher. Front squat still awkward, arms not symmetric. Hanging cleans were hard despite the small weight, deadlifts are probably more taxing than I thought. Power was gone after three sets each, and time was short.
I had to stay a little longer at the office today. Came out of the shower at 10pm after the workout and started to prepare dinner… Not ideal.

[Floppel]

Floppel on October 23, 2008 at 2:26 pm #71683

Wed, 10/22:

8mins jogging
dynamic stretching
sprint drills
3 accelerations
short hurdle mobility session
6x20m run offs from a three point stance
cool down
static stretching

Originally I had planned to rest, but I felt like going to the track. Some tightness from the deadlifts yesterday, but loosened up nicely. Acceleration felt good, but there’s still a lot of explosiveness and strength missing.

[Floppel]

Floppel on October 25, 2008 at 3:30 pm #73656

Fri, 10/24:
8mins jogging, dynamic stretching
5×135 squat A2G
5×225 squat to parallel, immediately followed by 6x alternating split squat jumps
2x5x285 squat to parallel, both sets immediately followed by 6x alternating split squat jumps
2x5x155 front squat
5x5x100 hang clean (+press in the first 3 reps)
5x5x120 bent over rows
5x5x145 bench press
3x(3-5) pull ups
cool down
static stretching

Squats went well, that very last rep was pretty close to fatigue. I seem to slowly get the hang of the clean, how to flip the elbows forward.
My right hamstring almost cramped during the pull ups? I’ll make sure to do some deep tissue work with The Stick tonight.

[Floppel]

Floppel on October 26, 2008 at 11:24 am #73676

Sat, 10/25, regenerative tempos:
10mins jogging on grass
dynamic stretching
sprint drills
3x accelerations on grass
2x4x120m @60-70% on grass, 50m slow jogging between runs, 6min rest between sets
cooldown
static stretching

All barefoot workout. Felt really good at warm up, accelerations felt amazing. Struggled with the tempos however, I really need to work on my endurance. Field was muddy, sunk in up to my ankles at times.
It was unusually warm for late October, could run in shorts and shirtless. I love California!

[Floppel]

Floppel on October 28, 2008 at 2:41 pm #73731

Mon, 10/27:

8 min. jogging on grass
dynamic stretching
4 accelerations on grass
6x50m bounding on grass
4x40m skippings on grass
4×10 alternating split squat jumps
cool down
static stretching

Left hamstring bothered me when I did the accelerations, but that went away instantly when I started bounding?
Split squat jumps killed me. Had a piercing pain when I climbed stairs to my apartment after the workout, I have to watch that. Felt great to do a “real” plyo session for the first time in years.

[Floppel]

Floppel on October 28, 2008 at 4:33 pm #73732

Researched the knee problem: It seems to be the area where the right vastus lateralis muscle attaches to the quadriceps tendon. It hurts when I apply pressure with my fingers, but it’s only a 2-3 on the 1-10 pain scale. I’ll put some ice on it, pop an Ibuprofen and see how it goes tomorrow.

[flow]

flow on October 29, 2008 at 1:32 am #73741

haha, i knew you were german when i read your name.
if i can help with the nomenclature i´d be happy, i was there 2, kinda sucks ; )
anyway, good luck with your comeback

[Floppel]

Floppel on October 30, 2008 at 4:39 pm #73811

Wed, 10/29

8 mins jogging
dynamic stretching
2x5x135 front squat
5×135 deadlift
5×230 deadlift, 5 depth jumps
3×300 deadlift, 5 depth jumps
5x5x155 bench press
5×5 pull ups
cool down
static stretching

Resting yesterday definitely helped, no knee pain, except when I poke around that tendon attachment with my fingers. Another late day at work, I finally got to the gym at 9pm. Legs felt stiff as wood. Hurt my lower back a little at the last rep of that first set of front squats, but decided to keep going. Lesson learned: Watch your form even when there are no big weights on the bar.
300 pound deadlifts felt very easy, seems like my grip is the limiting factor now, even when I use the alternate grip.
I wonder if it would be better to return to the “every other day” schedule, to give my tendons and bones adapt to the load. Looks like they need more time than muscles?

[Floppel]

Floppel on November 1, 2008 at 2:57 pm #73893

Oh boy, my back is messed up pretty badly. I guess it was stupid stupid stupid to do 300 pound deadlifts after that. It’s the very lower end of my spine, the part I fell on as a kid when I was running backwards in the school hall, not noticing the flight of granite stairs behind me. Don’t ask…
Lying on a tennis ball on that sore spot and rolling around a bit seems to help. Some kind of do-it-yourself deep tissue massage.
To add insult to injury (haha), I couldn’t control myself and had like 8 cupcakes in the office. Damn Helloween.

[Floppel]

Floppel on November 6, 2008 at 5:43 pm #74057

Wed, 11/05

8 mins jogging
dynamic stretching
sprint drills
6x100m @70% on grass, 100m slow jogging between runs
cool down
static stretching

First real workout after the back injury. Lower back felt extremely tight, still some pain at certain movements. Late day at work again, so I had to keep it short and sweet, probably a good thing given my sprained back. Sprint drills felt really awkwards, runs pretty good in contrast.

[Floppel]

Floppel on November 7, 2008 at 5:19 pm #74086

Thu, 11/06

8 mins jogging
dynamic stretching
5x6x85 overhead press
4×6 eccentric single leg hamstring curls
2×5 push-ups
2×5 chin-ups
cool down
static stretching

Still some back pain, so no deadlifts/squats today. I tried some bodyweight squats, and it occurred to me that I have the same issues when doing front squats. I’m really lacking in mobility/flexibility. Don’t know if that was a cause of the back injury or a consequence. I guess I have to improve my stretching routine.

[Floppel]

Floppel on November 9, 2008 at 12:22 pm #74156

Sa, 11/08

8 mins jogging on grass
dynamic stretching
sprint drills
hurdle mobility
6x150m @80%, 4 minutes recovery
cool down
static stretching

At first my back was bothering me again, but I pushed through, and the hurdle mobility really loosened it up. The tempo runs were different today for some reason, I felt much more stable. Back pain was gone except when I was leaning backwards with my upper body while standing. Odd.

[Floppel]

Floppel on November 13, 2008 at 11:25 am #74291

Tu, 11/11

8 mins jogging on treadmill
dynamic flexibility
6×135 squat A2G
6×230 squat below parallel
6×250 squat below parallel
5×95 overhead press
2×5 pullups
2×5 chinups
cool down
static stretching

Still diffuse pain in the lower back. To squat or not to squat? I opted to do it, and I don’t have any pain while actually squatting. Felt a little more uncomfortable afterwards though. We’ll see how it works out.

[Floppel]

Floppel on November 15, 2008 at 5:45 am #74356

Thu, 11/13

8 mins jogging on grass
dynamic flex
3 accelerations
hurdle mobility
100-150-200-200-150-100m pyramid @80% w/ 4 minute recovery
cool down
static stretching

Felt surprisingly good, probably because of the forced break last week and the lower overall distance. Something good happened to my feet, they feel much more stable. Maybe because of the hurdle mobility, especially the bouncy kind? Should have started with that much earlier…

[Floppel]

Floppel on November 15, 2008 at 4:27 pm #74366

Fr, 11/14

8 mins jogging on treadmill
dynamic flex
5×135 deadlift
5×230 deadlift
3×320 deadlift
2×5 depth jumps
5×5 horizontal pullups
5x6x160 bench press
4×5 chinups
cooldown
static flex

New PB for the deadlift. I think I can push this further. First time my feet didn’t hurt when I did the depth jumps, kind of reinforces my observation yesterday. Felt good.

[Floppel]

Floppel on November 17, 2008 at 4:00 pm #74392

Sun, 11/16

8 mins jogging on grass
dynamic flex
sprint drills
hurdle mobility
3 accelerations
5x40m, falling starts
cool down
static stretching

Still feeling sick-ish, almost didn’t go today, but forced myself to do it and was happy I did.

[Floppel]

Floppel on November 22, 2008 at 5:53 am #74497

Wed, 11/19

8 mins jogging on treadmill
dynamic stretching
5x135lbs front squats
5x135lbs squats
5x230lbs squats + 5 depth jumps
5x280lbs squats + 5 depth jumps
4x280lbs squats + 5 depth jumps
5x5x90lbs overhead press
4×5 chin-ups/pull-ups
cool down
static stretching

Still congested and some coughing, it’s not funny anymore. Still some back pain (2 on a scale of 10), but it doesn’t seem to be affected by the squats.

[aivala]

aivala on May 31, 2009 at 4:04 am #84196

Hi Floppel, from which part of Germany are you from?

[Floppel]

Floppel on June 2, 2009 at 9:17 am #84331

Hi Francisco,

I was born in Dresden in the communist German Democratic Republic, but haven’t started track until I moved to the West. Then I lived near Hamburg for the most part.

I haven’t posted for half a year, but nevertheless continued my training. It’s just that it seems it’s gotten really hard to consistently work out and increase my work capacity. I went up to 5-6 units per week, which seems not a lot for college aged athletes, but for me I think I ventured into the realms of overtraining. Now I’m trying to always have a rest day so that I have 3-4 units per week max. What is better to build work capacity, frequent low-intensity workouts, or hard workouts with more rest in between?
My weak spots have been my Achilles and feet in general, but they seem to adjust more and more. The only thing that bothers me right now are my hamstrings, they are constantly sore, even after two days of rest. Maybe I need to get massages? Also I can’t seem to get rid of my bodyfat. When I try to eat less, I immediately lack the energy for proper training. Righ now I’m trying to eat as “clean” as possible, but just enough that I’m not hungry. Maybe I should start a nutrition journal.

There’s a series of all comer meets near me, I’ll try and have my first competition this month. I’m a little worried and excited at the same time.

[aivala]

aivala on June 2, 2009 at 10:06 am #84333

In order to increase work capacity I believe using tempo runs and circuit type work will help a lot. Keep the training high-low-high-low-high intensity and you shouldn’t have much adaptation trouble. If I answer your question directly I believe frequent-low intensity workouts work better but I would stuck with a hi-low routine.
Regarding the hamstrings there are lots of things that could be wrong, what have you been doing? Perhaps some type of excercise or your own mechanics are giving you trouble. To loose fat you have to do more tempo running on the easy days, f.e. sum up 2000m of running at 50-60% pace with very little rest. An example would be 10x100m rest 30s between reps, rest 2 minutes, 5×200 with walkback recovery or 30s. You have to build up volume with time, start with 1000m total volume and increase the volume by 200m a week. A 400 runner might even run 2500/3000m of extensive tempo. This will help you to drop fat and increase work capacity.

Hope it helps.

Btw. I asked you because I am moving to Munich for studies and am not familiar at all with the german athletics system. If I want to compete at a relatively high level what should I do? Join a normal Sportverein or are there famous Vereine for track and field? I have totally no clue.

Thanks

Gruß

[Floppel]

Floppel on June 2, 2009 at 11:49 am #84338

Thanks for the pointers, that definitely helped. The tempo runs I’ve been doing were probably too intense already. Regarding the hamstrings, the pain is barely noticable, but it bothers me a bit and it doesn’t go away with warming up. We’ll see how it goes.

Ah, Munich! It’s a fine city, I think you will like it. The only Sportverein I know there that has some “elite” level athletes is “LG Stadtwerke München” (Stadtwerke = utilities company, it used to be a club for its workers). They have Florian Rentz (~10.5s 100m) and Oliver Koenig (7.89m long jump a week ago) for example. I just saw that the son of my high school track coach in Northern Germany is training there now, too? It’s a small world. He’s probably studying there, too.

Here is an example of what to expect from a relatively high level meet: https://www.leichtathletik.de/results/1769_weinheim_230509.htm

[aivala]

aivala on June 3, 2009 at 9:44 am #84371

Thank you! Do you know if it’s possible to foreigners (eu-citizen) to federate for the DLV?