Week 21 – Summary.
- Achieved 2 of the 3 NSW Country record goals (100 & 200). 6 weeks ago I would have been disappointed with the times but given the interrupted preparation to finish the weekend with no aggravation is very good feeling.
- Time to kick the training back into gear
Resting HR (week avg): 54
Weight: 90.0 kg (+1.0)
Sleep: > 6.5 hours on 3 of 7 nights
Track sessions: 4 / 5
First morning in a couple of weeks that my Achilles is sore during the first steps.
Adcock. Done during the morning as I could not get to Mingara this evening. Can still feel the slightest irritation in my achilles.
20 * lunge with upward extension, 20 * Single leg Reaching Romanian deadlift in 5s, 20 * lunge with twist, 3 * 10 sec bridge, 20 thrusters. All except the bridge using a 3kg med ball.
4 * modified med ball and push up (15, 15 15, 15) circuit. Kept effort in the upper body and core.
30 * long lunge, 30 * Single leg Reaching Romanian deadlift in 5s, 30 * short lunge, 3 * 10 sec bridge, 20/10 squats.
- Isometric (static) Achilles Holds- Single Leg. 5 * 60 seconds. Alternate legs
- Calf Raises- SINGLE Leg + STEP Straight Knee, 3 x 10 reps. Alternate legs.
- Jumping on the spot Double leg. 30 sec x 3 with knees straight
Adcock. Windy and cool.
4 * 40m at 90-95% with 4 min rest. First 2 in tempo shoes, last 2 in spikes. Wind diagonally behind.
1 * modified med ball and push up (20) circuit. Kept effort in the upper body and core.
20 * lunge with twist, 20 * Single leg Reaching Romanian deadlift in 5s, 20 * lunge with upward extension, 3 * 10 sec bridge, 20 thrusters. All except the bridge using a 3kg med ball.
Went and purchased some middle distance spikes (Nike M9) just to give a little more support. Will likely use them for races over the weekend and training in the near future. Then I will hand them on to my son who is the middle distance runner and is starting to wear the same size shoes.
Maitland. County Championships. Not too hot but races on home straight into the wind.
M50-59 400m. DNS. Took a very cautious approach and skipped this race.
M50-59 100m. 1st. 11.76 (-1.6). 10th runner to check in and was told we would then have heats, but it became a straight final with all 10 lanes used. Used the middle distance spikes and was conservative off the blocks. Once up and running I felt good so I pushed harder while trying to stay controlled with arms working through. No trouble in running and a number of people told me I looked controlled and comfortable.
Maitland. County Championships. Weather similar to yesterday.
M50-59 200m. 1st. 23.77 (-1.7). Planned heats became a straight final a few minutes before the race. Some tailwind in the first part of the straight but struggled into the wind. Any smoothness that I had in the 100m yesterday was gone and it was back to the old fight and strain. Used the mid distance spikes and no issues with Achilles during or after the race.