Relentless Ambition

[neseinc]

wed 15 feb.


track
4x150m - 18-19" - rest = 5min - hamstring pain..

weights
squat 2x5 90kg
speed squat 2x10
eccentric calves 3x20
hypers 1x10

[neseinc]

friday 17 feb

track: test day
300m: 41"20 (hamstring pain, not warmed up well)
150m: 17"19
150m: 17"24

ok times despite the hamstring discomfort

[neseinc]

sunday 19 feb

track: block workout
6x block starts
-> hamstring and foot pain -> jogging instead
3x60m from blocks

weights
2x3 squats - 100 & 105kg
2x10 speed squats 70kg
2x10 jump squats 35kg
eccentric calves 3x20
hypers -> upper hamstring pain

depth jumps: 5x6

[neseinc]

tuesday 21 feb.

track
4x40m
1x80m
1x100m

not efficient running, upper hamstring pain, left foot pain at impulsion. -> time for recovery

[neseinc]

22 feb. --> 3 march

I'm not allowed to run for a period of time due to foot pain at upper hamstring/low glute pain while running. probably doing too much in gym, overreaching

bodyweight squats... hip mobility drills...foam roller... tennis massage... stretching... deep tissue massage... chiropractor as recovery

3 march national championships, i'll run the 60 and 200m. Hope my foot and hamstring will be recovered by then.

[neseinc]

national junior indoor championships

New PB's:

60m: 7"23
200m: 23"14

disappointed.. very tiny improvement despite increased leg flexibility and first time ever strength training (6weeks). Expected much greater results, oh well..

[neseinc]

4 march.

Training in park.
15m joggin, followed by dynamic stretching.. 50 step ups.. 20 push ups.. 30 bicycle abs.
High Knees on hill, 3x40m Hill sprint.
3x10 Multi Jumps on hill with 20m run up: 22.90m and 2x 23m. Very bad. PB is 25m10.
3x350m 90% intensity, rest 6 mins.

[neseinc]

thur 8 march.

3x500m - DISASTER
couldn't run well because of hamstring pain and foot pain.
REST for a few weeks, i'll be using EMS to keep strength gains though.

[neseinc]

sat. 17 march

still injured.. tomorrow deep-tissue massage for the first time

I don't know what to do about the foot pain though.

[neseinc]

sunday 18 march

deep tissue massage. massage therapist said I lacked flexibility in my hips and other areas. He said he's pretty sure once I loosen up my hips the hamstring pain will go away.

tue. 20 march

foot is getting alot better now, but the hamstring is healing slowly.

interesting to note: Today I tested my vertical jump (3 steps run up) and it increased by 3-4 inches, last time I tested was 2 weeks ago and i've been off training since then. (i did cycling during these 2 weeks though)