[heatwave13]

heatwave13 on September 28, 2005 at 6:33 am #11308

One week in and I've already screwed it up!!  My quads were still very sore and tight from Saturday's disaster of a workout, when I quit because it felt like my left quad was pulling loose at the top.  My body must be getting used to the different range of motion.  Well, my legs were still hurting today, but as I do so well, I got impatient and went out today anyway to do 8x100m.  About an hour before I went, I did 4 sets of 3 power cleans to see how the quad felt.  It was still tender–but stubborn, impatient me went to the track anyway and, now, I'm hurting even more.

My quads are very tender and sore and today I almost pulled my right hamstring.  I say almost because I can still walk around and jog with no pain but bending over, stretching is a very dicey thing to do.  I was going along with my 100m reps slower than danimal suggested.  Instead of 13-14s, I was in the 15s because I couldn't really take "full" strides due to my left quad strain.  Well, on the last rep I was going along when I felt a slight pop in my right hamstring.  It didn't hurt too bad but I knew that I'd screwed up and that I'll be really hurting in the morning.  I may have to re-think my return to training.  My body just isn't used to the shorter, explosive runs.  Does this warrant a long–to–short approach.  Or, should I just take the rest of the week off and see how I feel on Saturday?

[john-c-s]

john-c-s on September 28, 2005 at 11:39 pm #49018

Take some rest and be patient.  🙂
I am starting my first ever season of track in a couple of weeks (spring here) at 43 and have done / do short to long.

Here is a typical week (is there such a thing? :puzzled:) for me.
Sat
warm up  & drills, 100 x 4 with 10 mins rest, 200m, weights

Sun
tempo (1600 – 1800)
abs

Mon
tempo (1800-2000) or a light weights workout

Tues
off

Wed
warm up and drills, starts to 10m x 5, starts to 30m x 5 with 3 mins rest, flying 30's with 3 mins rest, 200m, weights

Thurs
Tempo (1800 – 2400)
abs

Fri
off 

I'm not saying this is the only way to do it (or that I'm any good) but it seems to be working ok. Listen to your body and if need be get more rest, make sure your nutrition is sorted and good luck.

[d3doitforfree]

d3doitforfree on September 29, 2005 at 2:36 am #49019

Yes, training with an injury like yours just leads to overcompensation with your healthy leg, leading to injury in both of your legs.  Either rest, or find some supplemental exercises, i.e. biking or a pool workout till your running isn't labored.   

I think it is more of an intensity issue, than a long-short or short-long issue.  Keep the intensity down early then gradually increase it.

[Mike Young]

Mike Young on September 29, 2005 at 10:56 pm #49020

I don't think it's an issue of lifting before sprinting. I think your experience is probably more due to inappropriate intensities before your body was prepared to handle it. While I typically don't suggest lifting before a sprint session there are times when it can be very beneficial if done appropriately.

ELITETRACK Founder

[john-c-s]

john-c-s on September 29, 2005 at 11:47 pm #49021

While I typically don't suggest lifting before a sprint session there are times when it can be very beneficial if done appropriately.

Please expand on this.

[Mike Young]

Mike Young on September 30, 2005 at 9:41 pm #49022

I might place a weight lifting session before a speed session in the following circumstances:
1. When I want to emphasize strength development more than speed development. This might be the case early in the year or with individuals who are particularly weak.
2. When I want to induce a potentiation effect. High intensity low volume lifting prior to a speed session can help to "prime" the nervous system for the speed session and actually produce greater speed session performances than if it were not done. This should be used sparingly though and should be considered an advanced technique for more experienced athletes.

ELITETRACK Founder

[john-c-s]

john-c-s on October 1, 2005 at 12:08 am #49023

2. When I want to induce a potentiation effect. High intensity low volume lifting prior to a speed session can help to "prime" the nervous system for the speed session and actually produce greater speed session performances than if it were not done. This should be used sparingly though and should be considered an advanced technique for more experienced athletes.

Like squats before a 100m Olympic final? lololol