OCTOBER 2ND, 2024
- Mobility and stretching
- General Endurance: 2.5km easy pace
- Rehab and Strength
- Eccentric heel drops, 8 per leg
- 3 x 10 pushups. Rest 30
- 2 x 10 a cycling each leg
- 2 x 10 b cycling each leg
- Wallsit 45 seconds
- Deep stretch achilles
- Airsquats 2 x 12
- Heel raises 2 x 15
- Rockets 2 x 8
- Lunges, 2 x 8 in place
- 2 x 15 leg raises
- 30 second plank
My goals have shifted with some time off. I am going to attempt to break 12 seconds for 100 meters by the end of next summer. I will have a state of the art facility to train on. And quite frankly, assuming I was able to run 13 seconds for 100 this summer past, I am a lot closer to the provincial record in the 100 than I am to such a record at 5km.
For the next number of weeks I am going to do this strengthening, using body weight and take the time to build an achilles that will last in training finally. And when I am able to take off from the balls of my feet next summer anything is possible!!
OCTOBER 4TH, 2024
- Mobility
- General Endurance: 2.5km in 13:55
- Eccentric Heel Drops: 10 per leg
I was sore in just about every muscle group yesterday after my circuit workout. I took the whole day off. I was practically just as sore this morning but I managed to slog my way through the jog. I felt heavy on my legs. I am hopeful these heel drops eccentrics are the magic bullet I've never truly tried.
OCTOBER 5TH, 2024
- Mobility
- General Endurance: 2.5km in 14:04
- Eccentric Heel Drops: 10 per leg
The soreness in my legs was much improved on waking and I was able to jog more comfortably. I had thoughts of doing a strength circuit but when I did even 2 pushups I knew the soreness level was still too high to proceed. I certainly can't see me doing that workout more than twice a week.