JULY 15TH, 2024
- mobility and stretch warm up
- General Endurance: 4.0km in 21:37 (27:02 5km pace)
The weather has been uncooperative the last few days but it was cool enough this morning to get in a good jog. No injury problems besides the achilles being a bit sore. It didn't interfere with ability to jog though and they feel good afterwards. There is a great stretch of weather coming up over the next couple of weeks so here is hoping for luck with injuries. It would be nice to start up tempo sprints again.
JULY 17TH, 2024
- mobility, stretch, 1km jog, 2 x tempo
- Tempo: 2 x 5 x 100m @ 60%, rest 30 reps, 90 sets
This was my first attempt at tempo sprints in more than a month. My form felt surprisingly good, good spring and bit of bounce for the first 7 reps. I was a little heavier and slower on the last few reps. I wasn't super out of breath at the end but the volume / intensity ratio was a little lighter than my best of this workout. I didn't really feel much resistance from my achilles, possibly from being on grass. They were a little achey on the walk home but after a rest they aren't too bad. However, I know all too well they could be bad by tomorrow. Regardless, it is supposed to be raining tomorrow so it will be a planned day off.
JULY 18TH, 2024
- mobility and stretch warm up, longer and more thorough
On waking, I was pleasantly surprised by the state of my achilles tendons. After warming up and stretching they were feeling even better. However, I will be patient and take the day off, even though the rain hasn't started. Tomorrow hopefully I can do tempo sprints again, progressing back towards the standard goal workout.
JULY 19TH, 2024
I have taken to active ankle movements when I'm otherwise doing nothing. If I'm laying down watching Youtube I flex and extend each foot periodically, sometimes rotate. I am trying to build strength and flexibility without any loading on the foot. It seems to be helping with that stiff feeling I get.
- mobility, stretch, 1km jog, 2 x 50 tempo
- Tempo: 60% (7 x 100m, rest 30 sec) rest 90 sec (4 x 100m, rest 30 sec)
I had a poor sleep and woke very early. By the time the workout came I was feeling kind of sluggish. I remember after the fourth rep feeling already a bit tired and thinking "How am I going to do 7 more of these???". Somehow I completed the workout, but on the last rep I had a bit of lactate in the arms. Just one of those days. Otherwise, I had no hamstring problems, no new injuries and achilles seem okay. I will stick to every other day and take tomorrow off completely.
JULY 20TH, 2024
- mobility and stretch warm up, special attention to ankle joint
Both my achilles feel pretty good since waking and after warmup and stretch. I continue to do my passive ankle / foot movements as I am at computer or watching computer. I will take in a 20 minute walk later.
I will return to tempo training tomorrow. No rain for days to come so I hope to get 2 more sessions in.
JULY 21ST, 2024
- mobility, stretch, 1km jog, 2 tempo
- Tempo: 60%, 10 x 100m, rest 30 seconds
I am officially back to my goal session with tempo after injury time off and getting out of shape a bit. I was pleasantly surprised to not be gasping for air at the end of the session and kept the same pace and rhythm right up to the last rep. I guess I'm back to my peak shape again. On the walk home, my achilles felt pretty good. Sticking to the new plan, I will take tomorrow off, then return and attempt the 400 pace Split Runs. Hopefully I can escape that session without injury this time. I would hate to be set back another month again!
JULY 22ND, 2024
- mobility and stretch warm up
Yesterday afternoon my achilles both felt fantastic. But I spent much of the day doing my low intensity ankle work. They are a little stiff today, possible from that. Not sure if the plan for split runs tomorrow is the best idea. Perhaps I should stick to the 60% Tempo for a little while. I will decide after a nice full warmup how I'm feeling about it.
JULY 23RD, 2024
- mobility, stretching, 1km jog, b exercise in place, 3 x 50 tempo
- Split Runs: 90% (400 pace), 10 x 60m, rest 60 seconds, standing start, easy acceleration
The first 6 reps were all between 9.2 - 9.5 seconds (14.1 - 14.6 second 100m range). They slowed a bit in the stretch but nothing slower than 9.9 at the end. I had to fight some lactic sensations in my arms and shoulders on the last 2 reps and I found it difficult to get good knee lift at that point. I had to conciously work to get keep the knee lift going and it wasn't very even effort. I was just dipping my toes in the lactic pool today.
Most importantly, unlike last month, I didn't injure myself doing this session. The achilles didn't bother me on the sprints and afterwards are feeling pretty good. I will take a day off tomorrow then return to the tempo recovery workout.