JUNE 10TH, 2024
- Mobility, stretch, 1km jog, 3 x tempo warmup
- 2 x 6 x 100m (rest 30 sec / 90 sec), all between 18 and 20 seconds
I picked up right where I left off with the tempo 100's. It was just as challenging over the last 3 reps, mainly on breathing. Over the last few reps, my left achilles flared up during the runs a bit. It ached on the walk home. Hamstring however was perfectly fine before, during and after workout.
JUNE 11TH, 2024
I did a real number on my achilles yesterday. I was limping around all afternoon
Obviously no training today. But there has been quick improvement to normal walking stride
JUNE 12TH, 2024
Still feeling quite injured in the Achilles. Another day of no training. I am hopeful for a June 14th return to some form of running even if I have to step back to the slow 5km again. When I do return to tempo 100's, I will be very careful not to scamper off accelerating in the beginning. Times aren't important so I will do a more gradual acceleration so that I may use my new running mechanics and avoid over stressing the Achilles. Perhaps it is also time to consider doing my tempos on the grass.
I'm probably also overdue for a new pair of running shoes. I'll start looking around and pick some up in the next couple of weeks.
Only a mobility and stretch warm up today
JUNE 13TH, 2024
Achilles feels about 75% better. Just a mobility warm up and stretch today and hopefully I can at least get back to jogging soon.
JUNE 14TH, 2024
- mobility and stretch warm up, jog 1km, 3 x 50m tempo
- Tempo: 60% effort (8 x 100, rest 30 sec) rest 90 sec (4 x 100, rest 30 sec)
I did my tempos on grass today. The surface was a bit uneven and on those last 3 reps when I'm tired I felt like I was just sinking into the ground. Gasping for air after the last rep but I timed my recovery process. That sensation was gone by 60 seconds and I was feeling much better within 2 minutes. Still it is the next progression in my tempo workout that I had been unable to train due to injury.
The Achilles tendon was definitely not fully healed but I've committed it to be an injury I have to manage if I want any progress at all. I could feel it here and there throughout the workout and it is bit sore afterwards. Mostly importantly it doesn't feel as shattered as earlier this week. Tomorrow if rain coming so I will definitely take the day off.
JUNE 15TH - JUNE 16TH
Just one mobility and stretch warm up. Giving my achilles a chance to heal up a bit.
JUNE 17TH, 2024
After two days off to allow my achilles some R & R...
- mobility and stretch warm up, jog 1km, 2 x 50m tempo
- Tempo: 60% effort - 10 x 100m, rest 30 seconds between
Finally I have reached my first real training target that I've wanted since I started sprinting in May. I could have reached this a lot sooner if not for some nagging injuries, some freak injuries and ever present achilles problems.
I wasn't quite so gassed after finishing. I didn't time the efforts. I pretty much have a good feel for the sort of pace these are supposed to be by now.
Why is this particular workout a milestone for me? The late Charlie Francis, who revolutionized modern sprint training, prescribed 10 x 100m with 30 seconds rest as his recovery day workout. Keeping the aerobic system fit as it needs to be for a sprinter, this workout also helps to flush things out after an intense preceeding workout. And it keeps the sprinter lean. For me it is the first real gateway into a return to some kind of real training.
After a couple of days to heal my achilles I will move onto Split Runs, which I had a small taste of. This is more specific kind of endurance training for the 400m sprinter. With speeds that should mimic an ideal 400m sprint pace and short recoveries (though longer than tempo) you build up some pretty strong and intense lactic sensations. beginning workout will be 10 x 60m, @ 90% (almost exactly 10 seconds from first motion)