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COMP – Rehab Week
I still intend to complete the program, but rather than continue counting the weeks I will attempt a week of rehab and then pick up from Comp week 2 on 28th June, though likely only at 90% intensity by then.
20 June – Rehab
A Walk, March, Skip – 2 x 10m
Posture Holds – 2 x 5 secs
Switches – 2 x 10 secs
Ankling – 2 x 10m
Dribble Ankle, Calf, Knee – 2 x 15m
Accels – 5 x 20m in 4.0-4.2 secs hand timed
Pogo Jumps – 2 x 6Another progression, this time aiming for 60-70% over 20 metres. Flat out I run about 3.10 so 75% speed would be 4.1 secs.
21 June – Rehab
A Walk, March, Skip – 2 x 10m
Switches – 2 x 10 secs
Ankling – 2 x 10m
Dribble Ankle, Calf, Knee – 2 x 15m
Accels – 6 x 30m in 5.0 secs Freelap
Pogo Jumps – 2 x 8
Lateral Line Hops (2 foot) – 2 x 12 contactsYes, yes, yes. So happy to be making progress this quickly, as soon as I can do 90% intensity pain free I will stop fretting about losing my speed. I set up Freelap to get more reliable times, and I ran the first four in 4.95-5.00 and the final two (deliberately) in 4.82 with flying 10m of 1.42 and 1.36. The runs were effortless and smooth, but I’m still aware that I’m not fully into upright running at that point, and that’s where my hamstring will be under greatest strain.
Tomorrow is weights, which I plan to do as normal, then maybe a recovery day followed by some faster runs on the 24th.
22 June – Rehab
A Walk, March, Skip – 2 x 10m
Posture hold – 2 x 5 secs
Switches – 2 x 10 secs
Ankling – 2 x 10m
Dribble Ankle, Calf, Knee – 2 x 15m
Hang Power Cleans – 4 x 2 x 60kg
A1 Half Squat from pins – 4 x 3 x 125kg
A2 Squat Jumps – 4 x 2
DB Step Ups – 3 x 3 x 12kg per hand (25cm)
Hip Bridge March – 2 x 8 per leg
SL Calf Raise (slow eccentric) – 2 x 8 x 20kg
—
B1 DB Push Press – 4 x 20kg, 3 x 4 x 22kg
B2 Muscle Ups – 4 x 4
C1 Incline DB Press – 3 x 5 x 25kg
C2 TRX Inverted Rows – 3 x 8
Core, 10 exercises 20 secs on / 10 secs offGreat session, did have to walk over a mile from the track to the gym after doing my drills. Everything went smoothly in the gym, probably too reserved in the step ups. I bumped the DB push press as it was flying up, glad I was able to hit every rep of muscle ups, albeit a bit sloppy on the form. Current plan is to make tomorrow a recovery day.
23 June – Rehab
Rest
A few moderate walks and some mobility work
24 June – Rehab
A Walk, March, Skip – 2 x 10m
Posture hold – 2 x 5 secs
Switches – 2 x 10 secs
Dribble Ankle, Calf, Knee – 2 x 20m
Skip for distance – 2 x 20m
Flying runs – 2 x 20m (70%) in 2.85 secs Freelap
Accels – 2x10m, 2x20m, 2x30m, 3x40m (85%) in 2.15, 3.52, 4.85, 6.15 secs Freelap
Pogo Jumps – 2 x 6
Lateral Line Hops (2 foot) – 2 x 16 contactsAnother nice session, no issues, though I’m still aware of the hamstring. Upright running is definitely where it’s in a more dangerous position and I can feel myself being more reserved. Flying 10m progressed from 1.35 to 1.28 and I pushed a little harder on the final two 40m runs, clocking 6.00. My best is 5.35 secs so 6.00 represents around 88% speed, though upright running is closer to 85%. I know what 90% feels like to run and I’m not there yet. It’s hard to find the balance between making progress and not risking a setback.
Will aim for 85-90% on the 26th and some longer reps.
25 June – Rehab
Rest
About an hour of walking and some evening mobility
26 June – Rehab
A Walk, March, Skip – 2 x 10m
Posture hold – 2 x 5 secs
Switches – 2 x 10 secs
Dribble Ankle, Calf, Knee – 2 x 20m
Skip for distance – 2 x 20m
Flying runs – 2 x 30m (75-80%) in 4.05 secs Freelap
Accels – 2x20m, 2x30m, 1x40m (90%) in 3.25, 4.55, 5.85 secs Freelap
60m, 80m (90%) in 8.30, 10.45 secs Freelap
Pogo Jumps – 2 x 6
Lateral Line Hops (2 foot) – 2 x 16 contactsDry track, 20 degrees, -2 m/s wind. Great to make progress again and I’m at the stage where I don’t really notice my leg while running, which psychologically makes a big difference. My flying runs were 1.21 secs per 10m, given the wind we can call it 1.20, which is exactly 10% slower than my best this year (1.09 secs). It’s really clear to me that top speed is where I’m more reserved, the accelerations could be 95% to at least 20 metres without phasing me, but I’m nervous when upright running.
I will pick up the sessions as per the program, but modifying the intensity to suit my return to 100% effort. It will be quite disrupted as next weekend I’m away for a week to the beach, but it’s only 2-3 track sessions I’ll need to fit in so I think it can be done.
Textbook week of recovery, really pleased to be running again.
COMP – Week 2
13 June
Run/brisk walk – 30 mins
I wanted to get away from my exercise bike so I tried zone 2 cardio by running. It went better than I expected, though I did need to have my phone in hand to constantly check my heart rate. My highlight was finding that for any decent incline, brisk walking kept me in zone 2 and saved me having to run.
I spent the evening flying to Lithuania, where I’ll be for the rest of the program.
14 June
A Walk, Skip – 2 x 10m
Dribble Calf, Calf Smashers – 2 x 20m
SL Scissor, Dribble Knee – 2 x 30m
Build Up – 2 x 80m
Accels – 30,40,40,50m in 4.31, ??, 6.64
Muscle Ups – 4 x 4Dry track, 20 degrees, -4 m/s wind. Strained my hamstring. I spent the morning walking round the outskirts of Vilnius to investigate three tracks that were potentially open to the public. I returned around midday to train and my quads were feeling heavy before I’d even warmed up.
The warm up was fine, no hint of the hamstring issue I felt two days ago, and the 30m run was smooth. I brought my measuring tape but clearly didn’t space my cones perfectly because the times were all off for the 40m cone. The second 40m and the 50m run I could feel the outside of my left hamstring progressively getting worse. The next two runs were 95% and I thought I could run the 100m rep relaxed to gauge how my leg is, but I could really feel it struggling before I’d even reached 30m so I stopped the session there.
I was able to walk home without issue and an hour later as I write this I don’t notice it. The big test will be how I feel when I wake up tomorrow. If it’s okay I will go to the gym and at least do step ups on my good leg and then maybe some rehab for the injured leg.
15 June – Rehab
A1 DB Push Press – 4 x 4 x 20kg
A2 Ring pull ups (fast) – 4 x 4
Incline DB Press – 3 x 5 x 25kg
Machine T-Bar Row – 3 x 8 x 40kgHang Power Clean – 4 x 2 x 60kg
Half squat from pins – 4 x 3 x 125kg
Seated Calf Raise Machine – 8 x 40kg, 8 x 35kgI went with the intention of only doing upper body today but after warming up I realised that hang power cleans don’t trouble my hamstring. It was a 30 minute walk to the gym and I could feel my hamstring if I tried brisk walking. I then tried half squats and was pleased that those didn’t trouble it either, though I obviously ditched the superset exercise (squat jumps). Finished with a seated calf raise. Tomorrow was a rest day anyway, I will ice my hamstring now and probably do 2-3 short walks tomorrow throughout the day, and possibly test it out with hamstring walkouts.
16 June – Rehab
Rest
A few short walks and some unweighted glute bridges.
17 June – Rehab
A Walk, March, Skip – 2 x 10m
Posture Holds – 3 x 5 secs
Switches – 2 x 10 secs
Ankling – 2 x 15m
Dribble Ankle, Calf – 2 x 15mWarm up was only walking, no jogging. Despite constantly feeling tight on my left hamstring I was able to complete these drills without issue. The step change for me will be to wake up without the discomfort so hopefully that happens tomorrow. After the session I iced it for 15 minutes.
18 June – Rehab
90/90 Hip Flow – 20 reps
Hip Flexor Stretch – 60 secs
Adductor Stretch – 60 secs
Clamshells, hip bridge, side lying abductor – 10 reps eachYesterday evening my hamstring was causing some sharp pain. I walked about 4km this morning as I had to go into town, and it was uncomfortable on the way home (all uphill). I did a few mobility stretches and glute activation, would really like to wake up with no discomfort at all tomorrow.
19 June – Rehab
A Walk, March, Skip – 2 x 10m
Posture Holds – 2 x 5 secs
Switches – 2 x 10 secs
Ankling – 2 x 10m
Dribble Ankle, Calf – 2 x 15m
Dribble Knee – 1 x 15m
Slow Step Ups – 2 x 5 x 25cm
Glute Bridge (3 sec pause) – 2 x 10Woke up with a hint of discomfort, on my morning walk I realised my calves are incredibly tight and by loosening them I was able to relieve some of the tension on the injured leg. Pleased with the drills I could manage, no discomfort felt at all really but we’ll see what happens this evening.
Obviously a very frustrating week but I was only disheartened for a few hours before setting my mind to rehab and recovery. I haven’t written off the program just yet, the fact I can do some weights and perhaps build up to 90% runs by this time next week means I won’t lose much conditioning.
COMP – Week 1
6 June
Cooper Test – 2,965m
I do a series of annual tests and slotted in the Cooper test today (12 minute run). As a sprinter I hope you appreciate my dislike for anything that resembles distance running.
7 June
A Walk, Skip – 2 x 10m
Dribble Calf, Calf Smashers – 2 x 20m
SL Scissor, Dribble Knee – 2 x 30m
Build Up – 2 x 80m
Blocks – 30,40,40,50,50m in 4.25, 5.37, 6.48
100, 80m (95%) in 12.68, 10.23
60, 50m in 7.59, 6.49Damp track, 14 degrees, -3 m/s wind. Great session, I find I’m super sharp 3-4 days after a race and today was no different. 30m times were ~4.22 later in the session, which is on par with my fastest given the headwind. Lots of 1.12 second 10m flying runs which was a little disappointing (target was 1.10). Lots of positives though!
8 June
Hang Power Clean – 4 x 2 x 60kg
A1 Half Squat from pins – 4 x 3 x 125kg
A2 Squat Jumps – 4 x 2
Power Step Up – 3 x 3 x 60kg (33cm box)
Calf Raise (slow eccentric) – 2 x 6 x 70kg
Nordic Eccentrics – 2 x 4Great session, everything moving fast and nothing too strenuous. I did double leg calf raises at the end, allowing me to be very controlled with the movement. This is the only lower body weights session of the week so I’ll hopefully be very fresh by the end of the month.
9 June
Exercise Bike – 30 mins (125W down to 120W)
Chilled, only doing 30 minutes max in the comp phase.
10 June
Standing Vert – 55cm
Broad Jump – 251cm
A Walk, Skip – 2 x 10m
Dribble Calf, Calf Smashers – 2 x 20m
SL Scissor, High Knees – 2 x 30m
Build Up – 2 x 60m
3 x 120m in 14.52 secs Freelap (60/80/100m in 7.65/9.90/12.18)Dry track, 19 degrees, swirling wind. It was mostly a headwind but it varied so much I’m happy to call it 0 m/s. Annoyed that the first 60m of my final 120m didn’t record on Freelap, the last 60 metres of each rep was timed in 6.86, 6.86 and 6.83 and I knew I had a better first 60m on the last rep. Again I was around 1.12 secs for 10m fly but the way I set up the cones I didn’t record 40-60m splits which are usually my fastest. I loved the simplicity of this session and look forward to doing it three more times.
I do annual testing in June and I was really deflated after seeing my standing vert so low (21.5 inch), I was expecting 58cm and it’s given me a lot to think about in terms of my programming.
11 June
A1 DB Push Press – 4 x 4 x 20kg
A2 Pull Ups (fast) – 4 x 4
B1 DB Incline Press – 3 x 5 x 25kg
B2 TRX Inverted Row – 3 x 8
Core, 10 exercises 20 secs on / 10 secs offI wanted to attempt muscle ups but my garage roof is too low, next week I can do this in a public gym and hopefully have space. I kept it light and fast, it’s short enough that I might add it on Sundays after my lower body weights.
12 June
Full Race Warm Up
Blocks – 30,40,40,40,50m in 4.32, 5.47, 6.62
2 x 120m in ??, final 60m in 7.03, 7.18Dry track, 21 degrees, -3 m/s wind. Well that was appalling. I can only blame the headwind so much, those times were really poor. My 100m fly topped out at 1.15 secs, possibly an indication this session has come too soon after the last one (48 hours). I felt really flat and to top it off I had my first intermediate cone still set to “start” so it failed to record my first 60m on the final two runs. I could feel the outside of my left hamstring in the 120’s, I remember overstriding on a wet day recently and it’s almost certainly still that. May need to reduce the volume of top speed work if it still bothers me next week.
COMP Prep – Week 4
29 May
A Walk, Skip – 2 x 10m
Dribble Calf, Calf Smashers – 2 x 20m
SL Scissor, Dribble Knee – 2 x 30m
Build Up – 60m
High Knee Sprint – 40m in 4.62 secs Freelap
2 x 60m (95%) in ~7.70 secs Freelap
Hang Power Clean – 2 x 3 x 60kg, 2 x 65kg
A1 Half Squat from pins – 2 x 3 x 130kg
A2 Squat Jumps – 2 x 2
B1 BB Hip Thrust – 2 x 6 x 70kg
B2 KB Swings – 2 x 6 x 15kg
Weighted High Knee – SKIPPED
C1 Single Leg Calf Raise – SKIPPED
C2 Pogo Jumps – 2 x 6
Nordic Eccentrics – SKIPPED
Core, 10 exercises 20 secs on / 10 secs offDamp track, 16 degrees, -3 m/s wind. A really reduced volume here, more like 30-40% of the usual workout. Too close to the race to worry about improving, it’s now about being fresh. I couldn’t believe how much more spring I had in the pogo jumps when I didn’t have so much volume beforehand. My 30m time was 4.36 secs in Freelap and I was around 1.13-1.14 secs at top speed, which was holding back slightly as it was a 95% run.
I also doubled up here, bringing in the weights session from tomorrow in order to move my 150’s to Saturday. I’ve stripped out the zone 2 cardio this week and even the core was reduced to a minimum volume.
30 May
Rest
31 May
A Walk, Skip – 2 x 10m
Dribble Calf, Calf Smashers – 2 x 20m
SL Scissor, High Knees – 2 x 30m
Build Ups – 2 x 60m (90%)
2 x 2 x 150m in 20.5,20.4,20.3,20.1 secsI was worried about overexerting myself ahead of my race so I stayed on the slow side of my 19.8 second target time. I half expected to effortlessly run sub-20 given the extra recovery I’ve had in the last few days, but either way I’m happy to get a run out and now it’s a case of resting up until Tuesday night.
1 June
Rest
I was going to do a brief upper body session but I’d rather give my body a break
2 June
Rest
My Achilles is tight so I did a few stretches, including a massage gun on the inside edge of the shin which offered a huge amount of relief.
3 June – Race Day
100m – 12.37 +0.3 m/s wind
I modified my warm up so I didn’t do any flat out runs, only strides up to 90-95% effort. I thought I got out quite well but from 70 metres my legs really don’t have it, which is a typical feeling in the first race of the season. Given the nice conditions my target time was 12.25 so I was a little disappointed. If you take my 30m 3 point and my flying times from recent sessions you end up with 12.45 so it makes sense, though I expected a drop in times from my taper.
200m – 25.23 -0.3 m/s wind
My adductor bothered me a little in the warm up but disappeared after a few 40m strides. I was really happy with race execution here, holding 95% effort through to about 150m then going all out (not that my speed changes at that point). I was tired coming off the bend whereas usually I feel a nice zip and really propel myself onto the straight. I was expecting the others to run 25.* so it caught me off guard to see them pull away (winner was around 24.3) but for my first 200m in 14 years I thought it was okay.
If those are the slowest times I run this season I’ll be happy, last year I made very little progress from June to August so I would like to be back under 12.20 at the very least and flying runs consistently under 1.10.
4 June
Yoga – 45 mins
I switched out zone 2 at the office gym for a yoga session to help with recovery. I feel pretty good today, I expected more stiffness in the legs.
5 June
Rest
Nice to give my body an extended break!
Good restorative week, my 100m and 200m were evening races so I feel they weren’t a true reflection of where I am right now. Lots of opportunities to do flat out sprints in the next training block so my Freelap timing will tell me where I am. Previous seasons have seen my flying times drop to 1.09 which is the minimum I expect here.
COMP Prep – Week 3
22 May
A Walk, Skip – 2 x 10m
Dribble Calf, Calf Smashers – 2 x 20m
SL Scissor, Dribble Knee – 2 x 30m
Build Up – 60m
High Knee Sprint – 2 x 40m in 4.68 secs Freelap
120,100,80,80m (95%) in 15.1, 12.20, 10.22, 10.28 secs Freelap
2 x 60m in ~7.60 secs Freelap
Core, 2 x 10 exercises 42 secs on / 15 secs offDry track, 14 degrees, +2 m/s wind. I reduced my calories yesterday and felt light and fast today. High knee runs were around 1.17 secs per 10m, then the 95% series was great with a fast 100m because people were watching me which always makes me try harder. Really satisfied with the final 60’s, once again I had fatigue in my quads before I’d done the 80’s but I feel like it’s beneficial.
23 May
Hang Power Clean – 2 x 3 x 62.5kg, 2 x 67.5kg, 2 x 72.5kg, 1 x 77.5kg
A1 Half Squat from pins – 3 x 150kg, 3 x 155kg, 3 x 3 x 160kg
A2 Squat Jumps – 5 x 2
B1 BB Hip Thrust – 3 x 6 x 105kg
B2 KB Swings – 3 x 6 x 20kg
Weighted High Knee – 3 x 8 x 5kg
C1 Single Leg Calf Raise – 3 x 6 x 55kg
C2 Pogo Jumps – 3 x 6
Nordic Eccentrics – 4 x 4
Core, 10 exercises 42 secs on / 15 secs offAnother good session, tried to push the squat weight higher and found it very demanding on the legs.
24 May
AM
Exercise Bike – 40 mins (130W down to 115W)PM
A Walk, Skip – 2 x 10m
Dribble Calf, Calf Smashers – 2 x 20m
SL Scissor, High Knees – 2 x 30m
Build Ups – 2 x 60m (90%)
2 x 3 x 150m in 20.2,20.1,20.2,20.3,19.9,19.9 secsShuffled things around so I can do a long walk with my daughters tomorrow. Legs are carrying some fatigue from the weights so this was harder than usual, plus a 4 m/s headwind to contend with. Pleased with the sequence, with no wind it would be more like a 19.8 average. Already looking ahead to my week 4 taper and races on the 3rd!
25 May
11km walk
Slow pace so with breaks this took 4.5 hours
26 May
AM
Res Band Face Pulls – 3 x 12
A1 DB OHP – 3 x 5 x 22.5kg
A2 Weighted Chin Ups – 3 x 4 x 20kg
B1 Incline DB Press – 3 x 6 x 27.5kg
B2 TRX Inverted Row 3 x 8
Farmers Walk – 2 x 20m x 100kgPM
A1 Step Ups – 2 x 3 x 70kg, 2 x 3 x 75kg
A2 Step Up Jumps – 4 x 2 per leg
Hex Bar DL – 4 x 3 x 140kg
BB Hip Thrusts – 3 x 5 x 110kg
Pogo Jumps – 4 x 10
Copenhagen Plank w Dip – 3 x 12
B1 Banded Single Leg HS ISO – 3 x 3 x 7 secs
B2 Single Leg HS Jumps – 3 x 15
Core, 10 exercises 42 secs on / 18 secs offGood session, I bumped the step ups and handled it well. I really should test my 1RM on every exercise to ensure I’m not underestimating my strength. The hex bar DL went up nicely, my motivation waned towards the end and I technically should have done 2 rounds of core.
27 May
Full Race Warm Up
Blocks – 30,40,40,50m
2 x 150m (90%) in 21.0, 20.7 secs HT
2 x 120m (95%, 100%) in 15.90, 16.00 secs HTWet track, 13 degrees, -4 m/s wind. Miserable conditions, the wind was gusting to -8 m/s and with 6-10 minutes between reps it was causing me to get cold. I rushed everything here, including the warm up, and in hindsight I should have dressed more appropriately. I was overstriding at the end of the second 150m which caused a very minor strain in my left hamstring, but not so much that I was worried about completing the session. I feel like the weights session yesterday had a big impact on my times too, overall it was very much a session to forget. It took me 10 minutes in a hot shower afterwards to regain the sensation in my legs.
28 May
Concept 2 Exercise Bike – 25 mins (125W down to 115W)
It was meant to be 30 mins but I accidentally started my timer during the 5 minute warm up and forgot. Nice to start reducing the volume ahead of next Tuesday’s race.
Hard not to be swayed by the recency bias of a poor speed session on the 27th but otherwise there were reasons to be optimistic. I often underestimate how long it takes and how much of a drop in volume is needed to be fully fresh, so I’m going pretty minimal this week.
