Hi guys, well I’m back. Did anyone missed me? I reckon no, haha. As I’ve said last week, I’m taking it easy during my Active Recovery week. I took Monday and Tuesday off. I just did light conditioning in my room.

As for my hamstring insertion issue, well it’s getting better after all that icing, rest, massage, stretching and positive thinking. I’ve another theory that the cause of my problem is tight hip flexor. I’ve been doing hip flexor exercises very often. I’ll tone it down to see the difference.

Woodlands Stadium – View Larger Map

Well I arrived at the stadium today to my delight. Nobody was around. I did the usual, dynamic warmup and such, but with caution, not wanting to aggravate my hamstring insertion strain.

But despite the caution, the ache is still there, but as they say “the show must go on”. My plan for now is to recover as much as humanly possible while at the same time train my usual ways, with no interruption.

I do hope … wait wait, it’s all about positive thinking … I know it will be fine.

Status

Phase: NA
Phase Week: NA
Week Cycle: 4 of 4 (Active Recovery)

Tempo distance covered: 2400m
Supplemental sprints distance covered: 500m

1) Dynamic Warmup

2) Tempo Endurance
Using trainers
65% effort or 70.88s (Converted from 100% effort 52.5sec timing for 400m with trainers), Capacity specific
Set #1 – 78s
Set #2 – 75s
Set #3 – 75s
Set #4 – 74s
Set #5 – 75s
Set #6 – 75s
Average timing ~ 75.33s
Recovery 2 minutes per set
After each run do 10x half squat + 10x pushup + 10x situp

3) Supplemental Sprints
Using trainers
Flying start
10×50m

4) Active Recovery

5) Stretching/Massage

My target time for the tempo is 70 seconds odd if according to my training plan, but I pushed that back to between 75-80 seconds. Anything below 80 seconds is a major success for me, considering my last tempo outing was a disaster.

It’s alright for me to start slow for now, I need to get a grip on my fitness first and build it from there. I can’t just jump in expected to do fantastic timing.

The first set of any run usually for me is the slowest. It’s a run to gauge my pace and running form. From set two onwards, I found the right running pace, and kept to it … like a standard formula ya know. You get on applying it to get the wanted results.

After the tempo, my hamstring insertion was holding out well. So I rested some 20 minutes before proceeding to do some light sprints to get my fast twitch muscle firing. Gotta use it, if not I’ll lose it right.

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Jennifer DiDonato from MadeFitTV show you how to make a healthier version of the deviled egg … we call them Angel Eggs!

I’m having this sort of injury, I wouldn’t say injury as it’s not chronic yet, nor affecting much of my training, but the ache and strain located at my hamstring insertion is getting bothersome.

It’s especially present when I’m doing my sprints, so with that it’s essential I really tackle this ‘injury’ fast, so as I can train to my optimum level.

I’ve had this sort of injury before, few years back when I was training with my varsity team.

I recall it got worse as my training load gets harder.

And I only got better when I stopped my training.

So with that the Hamstring Insertion injury is related to my workouts, that I am sure of.

This is what I’ve been doing so far:

1. Rest/Sleep – Recovery
2. Light deep tissue massage – Seems to alleviate the strain
3. Improve my sitting posture – My work requires me to sit long hours, and at certain angles my leg is positioned, it will tighten the area for which the injury lies.
4. Stretches – I find that doing PNF stretches does relieve the ache.

What I’ve found on the web regarding this injury

• Tissue damage and inflammation to one or more of the hamstring tendons.
• Pain occurs at their attachment to the top of the lower leg causing pain in the back of the knee.
• During contraction (running, jumping and kicking) of the hamstrings, tension is placed through the hamstring tendons. When this tension is excessive due to too much repetition or high force, damage to the hamstring tendons may occur.
• Injuries particularly common in sports requiring frequent acceleration and deceleration.
• Most patients with this condition heal well with appropriate physiotherapy and return to normal function in a number of weeks.
• One of the key components of treatment is that the patient rests from ANY activity that increases their pain until they are symptom free.
• Ignoring symptoms or adopting a ‘no pain, no gain’ attitude is likely to lead to the condition becoming chronic.
• Patients with this condition should undergo a graduated flexibility and strengthening program of the hamstrings to ensure an optimal outcome.
• In the final stages of rehabilitation, a graduated return to running program is required to recondition the hamstring muscle for running in a safe and effective manner.
• This should include the implementation of progressive acceleration and deceleration running drills

From a coach POV:

• Possibly it is tendinitis caused by a recent sudden and sustained “lengthening” of the hamstring muscles due to a change in mechanics – you moving closer to “triple extension” (of hip, knee, ankle joints in the vertical plane) and thereby running “taller” in your training/racing.
• The other thing which could be causing your tendinitis on the outter side of your knees is, that you have extremely tight ilio-tibial bands (ITBs). Get a good therapist to smash those with massage from hip to knee.
• You would be best advised then to not run for a few days.
• Physiotherapist taped kneecaps in such a way as to drag them across toward the inner thigh. That brought instant relief. But racing, much less training, with kneecaps taped is a very short-term remedy.
• So the long term remedy appears to be massage (probably in combination with accupuncture, ideally) and some rest until the inflammation settles completely.

What I’ll be implementing this week:

1. RICE
2. Isometric hamstring curl with resistance band

Info via physioadvisor.com.au and charliefrancis.com

It’s a give and take situation, when the health benefit goes up, the taste goes down. Well that has been my experience so far.

But it seems, “Chef on a Shoestring”, Bethenny Frankel whips up a 3-course meal for under $40.

The meal includes a chocolate cake so moist, some question if it’s as healthy as she claims.

I’m truly glad the hard training week is over, and I’m looking forward for my Recovery period next week. The thing is I think I’ve come to a point of exhaustion, that my body can’t cope with the strains.

So next week, training intensity will reduce, I’ll skip couple of days to rest, doing plenty of massage and stretching, basically just proper recovery to return my body to its tip-top condition.

The Hills Are Alive With The Sound of Music Training Location – View Larger Map

Plus I’ve this persistence inflammation at my hamstring insertion. It’s such a bothersome ache every time I sprint. So to prevent it to become chronic, I have to rest and recovery fully.

Well today it’s strength endurance. Last week, it was the same workout but I was using the medicine ball, but for today’s it’s slopes. I returned to my usual favorite hill training location.

Status

Phase: NA
Phase Week: NA
Week Cycle: 3 of 4 (Hard)

Workout of the Day

Slopes distance covered: Around 3000m
Supplemental sprints distance covered: 300m

1) Dynamic Warmup

2) Slopes
5x
Average 1:15 to 1:20 minute per run
Recovery 1:4 walk back down sloped, around 6-7 minutes for me

3) Supplemental hill sprints
5x
Around 60m
Recovery walk back down

4) Active Recovery

5) Stretching/Massage

Since my condition is not 100 per cent, I didn’t really pushed it. I did the minimum sets that’s required. I just focused on form and made sure I didn’t aggravate any more injuries.

It’s been awhile since I did slopes, but I was doing rather alright earlier. As for the distance, I just made an estimate. A 1 minute 20 seconds runs should be suffice. Anything beyond that timing, well I believe it will hinder my main goal of sprint training.

After the main workout, I add supplemental hill sprints to train my acceleration. Again as self-preservation, I didn’t exert that much for the session. Again I just did the minimum to get my legs moving.

Aaahh finally my rest time … still there’s work beckons. Oh well, that’s life eh!

My condition for today is exhausting as usual. Despite feeling tired, I was able to wake up early with no trouble for gym. There’s nothing like a little caffeine to jolt my system into a reboot earlier this morning.

I left the place as usual for my warm-up jog. It was a splendid cool morning for a run. Friday always brings out the smiles for many people as it indicates the weekend is coming.

Woodlands ClubFITT Gym and Woodlands Stadium – View Larger Map

I signed in at the gym 15 minutes before 8am, and training early means there will be less people around, which means less gym users hogging the stations.

My workout for today, well I really took my time at each station, as I was planning to do some banking matters after gym. The bank here only opens 10am and beyond. So my rest time for today was somewhat long, around 1 minute 15 seconds.

Status

Phase: NA
Phase Week: NA
Week Cycle: 3 of 4 (Hard)

Workout of the Day

Weight: 67.7kg (before gym) and 67.3kg (after gym)
Today’s gym total load: 1956.25kg
Supplemental sprints distance covered: 200m

1) Core [B]
Bridge – 1 minute for front, sides and back
Bridge dip – 10x
Bridged leg lift – 10x
Back Bridged leg lift – 10x
Side Bridged leg cycle – 10x
Quadruped – 10x
Reversed Hip extension – 10x
Side Kickbacks – 10x

2) Weights [B] 3×8 80%
Bench Press (Olympic) – 60kg all sets
Half Squat (Olympic) – 100kg 105kg 110kg
Split Half Squats (Olympic) – 60kg 65kg 70kg 3×16
Shoulder Press (Dumbell) – 7kg 8.75kg 8.75kg
Quads (Machine) – 160lbs 170lbs 180lbs
Row Pull (Machine) – 140lbs 160lbs 170lbs
Hamstring (Machine) – 95lbs 105lbs 115lbs
Pullup then Pushup (Machine) – 5×5
Abs front (Weights) – 3×20x20kg
Abs back (Weights) – 3×20x15kg
Hack Squat (Machine) – 180kg ALL SETS

3) Plyometrics
Box Jump – 5×8 (96cm high)
Hurdles Jump – 5×7hurdles
Hurdles Straight Leg Drives – 5×7hurdles
Hurdles Knee Leg Drives – 5×7hurdles
Bounding – 5x

4) Hip Flexor
3×15 seconds front type

5) Sprints
With spikes
4×10
3×20m
2×30m
1×40m

6) Active Recovery

7) Stretching/Massage

Gym was uneventful as usual, I met some gym friends, we chatted. Nothing much. Aside from that, I just focused on my form. Since it was a hard week, I increased the load for most of the weights.

Luckily today I remember to bring my gym belt. For the longest time I tend to forget to bring it. With such belt, I’m more confident to carry heavier load, as my body is much more stable.

After the gym session, the outdoor conversion went as planned with no hiccup. I did the maximum five sets for most of the workouts. My legs was holding out well, it wasn’t that tiring, but then again, it could be I was so tired, that I couldn’t gauge my tiredness anymore? Hahaha …

Well whatever it is, my condition now is excellent. As I’m writing this entry, overall I’ve never felt better. There nothing like a good massage to dissipate all my troubles and aches away. I never miss my daily 20 minutes self-massage session. It’s great for recovery!

Oh boy, my body is getting more tired and tired each morning as I wake up. It’s that aching tired feeling of being exhausted. I’m totally spent so far this week.

Well it’s no surprise, as it’s a Hard week, so more or less I’ve been putting my body through maximum effort at each session. The only thing I can do is sleep well, eat right, and be optimistic.

I believe with such training, I could only get better. As they say, the only way from being in the dumps, is up right.

Woodlands Stadium – View Larger Map

Well as I got to the stadium, I wasn’t the earliest. There were kids from my old high school. I’ve been noticing them, and it seems they’re always unsupervised.

I mean training at your own devise is always pointless, you need someone of authority and knowledge to take charge, train and mould such young minds. I wonder where’s their teacher/coach. Has my school gone bad after all these years.

Status

Phase: NA
Phase Week: NA
Week Cycle: 3 of 4 (Hard)

Workout of the Day

Speed Endurance distance covered: 900m

1) Dynamic Warmup

2) Speed Drills

3) Hip Flexor
Front – 3×15 seconds

4) Plyometrics
Bounding 30-40m then jump into sand pit – 10x

5) Speed Endurance
Using spikes
95% effort or 38.28s (Converted from 50sec timing for 400m with spikes), Capacity specific
Set #1 – 39.80s
Set #2 – 38.40s
Set #3 – 39.14s
Average timing ~ 49.11s
Recovery minimum 10 minutes per set

6) Conditioning
5types x 20reps of abs/core
Total reps 160
Double reps for some types

7) Active Recovery

8) Stretching/Massage

Well anyway back to the training log, for today’s speed endurance, I was aiming to hit any timing below 40 seconds, and I’ll be a happy man.

Looks like I hit my target as all my runs are below 40 seconds. I even came close to running the intended target time. My best average for such workout was 43 seconds previously, but today I shaved off plenty of time, with an average run on 39.11 seconds.

Indeed I’ve been getting more confident in my runs, as I’ve great faith in my planning and executing of my training so far.

It’s all about doing the research, sifting through the mass of info and getting the ‘right’ information that caters to my own specific need.

I could only improve in time. I can’t wait to beat all my PBs in the coming future. Uncle Sha is getting bigger, faster and stronger.