Added a few masters meets on my schedule for June. I'll start my outdoor 400m race season on June 6 and may race 3 weekends in a row.
Did resistance work focusing on the hip flexors and glutes today and Saturday. Going to try get a workout in before work on Tues. Last week of school coming up.
Monday, April 27, 2015
Sunday, April 26, 2015
Brief long sprint workout
Great cool sunny weather at the KCD track, about 60º. Did resistance last night and have been workin' pretty hard to get back. Stepped it up today a little faster.
400m warmup up, stretches, drills
2 x 600m - 1:44, 1:50
400m - 62.5Fastest post injury 400m training run. Should be back around 59-60 in a week. I think at least 2-3 weeks before I can run a 400m race, 3-4 weeks before a 200m to be safe. Going to try and get track workouts in Tues and Thurs this week. Looking forward the new trainers coming in this week.
Friday, April 24, 2015
long up tempo
Today reminded me how much I hate running an 800m. Pleasant conditions at the Dean Hayes track, mid 60ºs and sunny. I didn't have much time so I ran up tempo long stuff.
Equipment
I returned the Brooks Ghost trainers I bought and ordered some Saucony Triumph Isos. The upper on the Brooks didn't feel right. The Trimph Isos were the highest rated shoe by Runners World and I feel comfortable buying these sight unseen since I've trained in Saucony for 5+ yrs. In the mean time I put some gel pads in my old Saucony Rides.
I really don't want to run an 800m race next weekend. I might whimp out. Seeded myself at 2:25 which is optimistic.
400m warmup, stretches, drills
800m - 2:30
600m - 1:48
400m - 64Did a resistance work last night that included some squat jumps with 90 lbs. Don't feel as strong as I did when I was doing those regularly, but I managed 3 sets of 15 along with hip flexor work. My injury is naggingly ever present. I notice it whenever my 100m pace goes below 15sec. I guess I just need patience, but damn, it's been 4 weeks now.
Equipment
I returned the Brooks Ghost trainers I bought and ordered some Saucony Triumph Isos. The upper on the Brooks didn't feel right. The Trimph Isos were the highest rated shoe by Runners World and I feel comfortable buying these sight unseen since I've trained in Saucony for 5+ yrs. In the mean time I put some gel pads in my old Saucony Rides.
I really don't want to run an 800m race next weekend. I might whimp out. Seeded myself at 2:25 which is optimistic.
Wednesday, April 22, 2015
tempo 400s +
The usual ball buster tempo 4x4, but only the last one was super hard. Still not close to 100% yet, I estimate it'll be at least 2 weeks before I can safely sprint 200m race speed, depending on how much strengthening therapy I can get. Probably more like 3 weeks before I can do spikes and blocks. As with most sprint injuries, it's not lifting the load, it's the quick change of direction that stresses the injury, eccentric movement.
Warm, not hot and partly cloudy, 72º at the Dean Hayes Track.
Equipment
First workout in Brooks. I just bought some new training shoes, Brooks Ghost 7. Thanks to Bethany at Fleet Feet. (She is the cutest!) Instead of buying the highest rated shoe by mail, I patronized my local running store and bought what they had in my size after trying on a few things. I think it's good to give them business - (even though I now see these $120 shoes online for $76.) I offered to host their speed training group at MTSU. Unfortunately, don't think there are any sprinters in the group.
I'm really not picky about training shoes as much as spikes (maybe I should be?) The shoes had excellent traction, with small rubber treads on the bottom, as opposed to bands or just a pattern. I'm sure they'll be good in the wet. The shoe was comfortable but a little high in the arch and I really had to tighten them a lot to keep the forefoot stable. My retired Saucony Ride's lasted almost 10 months and bear the the marks of sprint training. Interesting to see how they've worn on the outside to the point of rubber coming off in chunks, yet the heel looks almost new. These seem a little better cushioned on the outside where I need it than the Sauconys. My right little toe has been getting punished on the turns.
Warm, not hot and partly cloudy, 72º at the Dean Hayes Track.
400m warmup, stretches, drills
4 x 400m w/ 2 min rest - 69, 70, 72, 79
300m - 47
100m - 14.5Felt ok, still feel the injury although I tested it only slightly with the 2 shorter sprints at the end.
Equipment
First workout in Brooks. I just bought some new training shoes, Brooks Ghost 7. Thanks to Bethany at Fleet Feet. (She is the cutest!) Instead of buying the highest rated shoe by mail, I patronized my local running store and bought what they had in my size after trying on a few things. I think it's good to give them business - (even though I now see these $120 shoes online for $76.) I offered to host their speed training group at MTSU. Unfortunately, don't think there are any sprinters in the group.
I'm really not picky about training shoes as much as spikes (maybe I should be?) The shoes had excellent traction, with small rubber treads on the bottom, as opposed to bands or just a pattern. I'm sure they'll be good in the wet. The shoe was comfortable but a little high in the arch and I really had to tighten them a lot to keep the forefoot stable. My retired Saucony Ride's lasted almost 10 months and bear the the marks of sprint training. Interesting to see how they've worn on the outside to the point of rubber coming off in chunks, yet the heel looks almost new. These seem a little better cushioned on the outside where I need it than the Sauconys. My right little toe has been getting punished on the turns.
Monday, April 20, 2015
600s n 400s
Yesterday's storms paved the way for some cool weather, perfect for training, although a bit windy. 60º and mostly cloudy today at the Sewanee track. The ankle was a little sore due to the volume I've been putting in so I scaled back a little, ran half the workout opposite direction (right turns) and brought the speed up slightly. Still running about as fast as a 75 yr old woman (literally) and shying away from limited rest tempo work. I think I can be ready for that soon. I am not in shape and I dread the possibility of racing an 800m in 2 weeks. Well, Jeremy Wariner did it... and Bolt, Blake, and Dix all ran 400s this yr. Be hard pressed to break 2:30.
500m warmup, stretches, drills
2 x 600m - 1:56, 1:57
3 x 400m - 70, 67.5, 65.5Thought about doing one more, but better to finish strong and walk away. I only feel the injury when I try to push faster than 15 sec 100m pace, and in accelerations. I guess I'm doing ok since it is just over 3 weeks since the injury.
Sunday, April 19, 2015
resistance revelations
After studying a bit on rehab and strengthening strategies for my injured hip flexor, I hit the the Sewanee weight room tonight, first time in 4 weeks. Like any muscle injury, it's the eccentric motion (lengthening / extending) exercises that need to be emphasized in training for recovery. It led me to believe that I had been using the glute machine wrong or at least not getting completely what I needed out of it.
Eccentric motion exercises seem to alway stress the negative in any lift. I had been doing these glute exercises with an explosive flex and and a passive extension, not resisting the negative, which is fine, but it was doing nothing for my hip flexors or hip stabilizing muscle groups. Videos show (1, 2) assisted flexing and resisted extending eccentric exercises. I think they can be combined by doing an explosive glute flex and fighting the negative back from hip extension and also the opposite; hip flexing (knee up) fast, slow resistance to extension. The resistance seems particularly effective for the hip flexor when the leg reaches straight - toward extension.
Anyway, when doing the same weight on glutes on the glute/hip machine that I used to do 50-60 times (320lbs), I do half as many reps and fight the negative very slowly with good form. Doing this I can feel all sorts of other muscle groups firing, including stabilizing muscles on the leg/hip I'm standing on (not moving). I still get a decent glute burn and it makes the hip flexors feel great. Did the same thing with the hip flexion exercise. With the hip flexion exercises, I could do 240 lbs on the injured side, strong, no pain... just 40 lbs less than the non injured side.
I talked with Johnny about this and he says these injuries are more likely due to a lack of flexibility and sprint form issues than a muscle imbalance. The glutes will always be stronger than the hip flexors. Still think the tight thigh wrap during the race may have contributed to my lack of flexibility and to the injury.
The workout left my hip flexor injury feeling strong, much better. This should get me back soon, too bad I can't get to this machine more than once or twice a week. I'll continue with bands. This is exactly what I need.
I think I'll hit the track Mon, Wed, and Sat this week. Looks like really nice and cool weather.
Eccentric motion exercises seem to alway stress the negative in any lift. I had been doing these glute exercises with an explosive flex and and a passive extension, not resisting the negative, which is fine, but it was doing nothing for my hip flexors or hip stabilizing muscle groups. Videos show (1, 2) assisted flexing and resisted extending eccentric exercises. I think they can be combined by doing an explosive glute flex and fighting the negative back from hip extension and also the opposite; hip flexing (knee up) fast, slow resistance to extension. The resistance seems particularly effective for the hip flexor when the leg reaches straight - toward extension.
Anyway, when doing the same weight on glutes on the glute/hip machine that I used to do 50-60 times (320lbs), I do half as many reps and fight the negative very slowly with good form. Doing this I can feel all sorts of other muscle groups firing, including stabilizing muscles on the leg/hip I'm standing on (not moving). I still get a decent glute burn and it makes the hip flexors feel great. Did the same thing with the hip flexion exercise. With the hip flexion exercises, I could do 240 lbs on the injured side, strong, no pain... just 40 lbs less than the non injured side.
I talked with Johnny about this and he says these injuries are more likely due to a lack of flexibility and sprint form issues than a muscle imbalance. The glutes will always be stronger than the hip flexors. Still think the tight thigh wrap during the race may have contributed to my lack of flexibility and to the injury.
The workout left my hip flexor injury feeling strong, much better. This should get me back soon, too bad I can't get to this machine more than once or twice a week. I'll continue with bands. This is exactly what I need.
I think I'll hit the track Mon, Wed, and Sat this week. Looks like really nice and cool weather.
Dynamic stretches
2 x 25 glute flexors w/ 320 lbs
3 x 15 hip flexors w/ 280 lbs R, 240 lbs L
1 x 15 w/ 130 lbs adductors and abductors
Saturday, April 18, 2015
600s
Last night was Sewanee's track meet, my hometown track meet. It killed me to miss it. I went and volunteered, moved hurdles, blocks, etc... it was nice to be there. They had good weather, low to mid 60ºs. I saw Cortez run a season best 11.06 100m for the home team and win. I'm going to miss that race.
Today I went out to a quiet Sewanee track to bust butt again. It was breezy, sunny and about 73º. I gave it 2 days rest because the injury was a bit sore after the 3rd workout in 5 days, running 800m repeats. Today wasn't any easier. Injury felt fine, only felt it when I ran my last 400m. The injury site is finally showing some black n blue... kind of odd after 3 weeks.
It was a bitch as usual. Kept reminding myself how 'lucky' I was, that I was able to be out there doing that. I'm confident that it is not hurting the injury, felt good when I was doing some after stretches. 144 lbs after workout.
Equipment
I found a pair of last years Puma Bolt Evospeed LTDs in the UK my size and bought them for about $125 including shipping. In my favorite electric green too. Been looking a while for these and am convinced they are the last of their kind on earth. My training shoes have just about had it and I will be replacing those next week. The Saucony Rides have been fine, but I might try on some others. Nike Flynet Lunar, Saucony Guide 8, or Saucony Triumph iso perhaps. Do I go with maximum forefoot cushioning or a lighter more flexible shoe with slightly less cushion? I need to go into the store.
Today I went out to a quiet Sewanee track to bust butt again. It was breezy, sunny and about 73º. I gave it 2 days rest because the injury was a bit sore after the 3rd workout in 5 days, running 800m repeats. Today wasn't any easier. Injury felt fine, only felt it when I ran my last 400m. The injury site is finally showing some black n blue... kind of odd after 3 weeks.
600m warmup, stretches, drills
5 x 600m - 1:55, 1:56, 1:58, 1:56, 1:58
400m - 68
It was a bitch as usual. Kept reminding myself how 'lucky' I was, that I was able to be out there doing that. I'm confident that it is not hurting the injury, felt good when I was doing some after stretches. 144 lbs after workout.
Equipment
I found a pair of last years Puma Bolt Evospeed LTDs in the UK my size and bought them for about $125 including shipping. In my favorite electric green too. Been looking a while for these and am convinced they are the last of their kind on earth. My training shoes have just about had it and I will be replacing those next week. The Saucony Rides have been fine, but I might try on some others. Nike Flynet Lunar, Saucony Guide 8, or Saucony Triumph iso perhaps. Do I go with maximum forefoot cushioning or a lighter more flexible shoe with slightly less cushion? I need to go into the store.
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| Sewanee Mtn Laurel Invitational 2015 - beautiful evening for a meet |
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| Saturday, at the office |
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