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Could be a few things (Baker's cyst, popliteus or meniscus injury) but from what you described most likely a low hamstring pull or tear. Either way, it's active rest for a week or two and then gradual return to sprinting activity. A girl in my squad just pulled her hammy a few weeks ago, but she only missed one session. Because she could still walk and move OK and the pain wasn't too bad (basically a grade one pull/tear), she was on the bike doing HIIT within the first week of injury with upper body stuff, then returned to parallel squatting the next week with slow 400m jogs the next week (two weeks after injury). Last two weeks she's been working up to 70sec 400m repetitions and is doing well. My coach believes in treating these relatively minor injuries aggressively and not missing training, just adjusting. If you start to sit out weeks without doing anything the motivation to come back can just die. So my advice is to follow something like I described IF you can handle it without worsening the symptoms. If you go to a good physio and they diagnose a grade one ham tear then you can go for it. If it's worse or is something else you probably need to be more conservative (upper body only/RICE for the first week or so).

Thanks for the detailed reply, I had a feeling you would have experience in dealing with this sort of issue.  There is no obvious swelling in that area so i think you might be right a grade one injury. It feels better, the pain is not that bad when walking. Will try what you suggest, upper body general strength work then try 400m jog next week. I don't know about the bike hiit, would need a bike. but I can do general outline you described. Thanks again.

^ i didnt fill out my day's entry yesterday. i injured my back while squatting and it threw me off my game. im so sick of getting hurt. it's not muscular this time, it was my spine again. LHS.i've had this already weeks back. Watching the video it seems my legs run out of juice (it was the 5th rep of a heavy set) and then my hamstrings give up slack and that's when i heard the pop, my knees jerked forward. Im hurting myself at the easiest part of the lift, the last 1/4 just before lockout. Frustrated with lack of progress and injuries. I love cutting but it makes me weak and brittle and leads to injuries that wouldn't otehrwise happen.

Is it safe to be lifting heavy while on a cut, as you said you are weak, so you don't have much strength as you did before the cut, so wouldn't it be wise, while on a cut, to do low intensity until once you finish cutting and then start strength training and work your way up.

Workout Interrupted by Injury

I did my warm ups as usual and after a nice amount of rest I went to do my first run, which didn't feel fast and explosive but felt the stride frequency was not bad, until about 100m in the run, I pulled a muscle/tendon.

The location is behind the knee of the left leg, there are two muscles that stick out behind the knee when you bend your leg at the knee, I pulled the one towards the outside, I can feel it behind my knee a little up my hamstring and slight sore glutes, I think I pulled the iliotibial tract, but i felt the pain on the left side behind the knee of my left leg, it's a little painful right now, a pain rating of about 5/10 its a little painful.

http://www.innerbody.com/image/musc09.html

First time I pulled a muscle running, so the only thing I can think of is RICE treatment, unless someone has suggestions.

pc

Date: 15/09/2014
Soreness : low intensity lower leg pain

Warm up
   same

Workout
   3 x 116m @100%

   3 x 5 Pistol squats
   2 x 10 push up claps
   2 x 5-6 GHR unassisted
   2 x 15 WESS @ 5KG
   1 x 25 Calf workout
         (15 calf raise jumps, 10 single leg calf lowering)

Cool down
  same

Comment
It was nice day, not hot slight breeze, but the sun was shining so brightly on my face, which made the condition bad, shines at the side of my face when I am running, the first run was good, the second was ok and the third one was ok, all had good starts and ok control, some stumbles. Then rested 30 min before starting bw workout, pistol squats is better I can do it all without holding for left leg now, the push up claps felt stronger, the GHR was very good and comfortable to do 5 it was unbelievable, then the widespread sit ups felt it in the hips and the calf raise mixed workout, after the exercise I was drenched in sweat, after running and then after workout, I am starting to sweat a lot now after workouts, must be due to my eating, as well as the heat today. A good workout day, tomorrow begins hard 5 rep runs, but won't be as bad as the day after workouts the runs feel good.

Rating: 7/10

Date: 14/09/2014
Soreness: everything below the knee, less pain on quads and hips and unnoticeable hamstring pain

Warm up
   same

Workout
  5 x 116m @100%

Cool down
   same

Comment
It was a windy day again, mildly cold, the warm ups went well. The first run felt very fast, which is unusual for my normal first runs, which was good, then I got tired, so had to rest about 5 min, than 80% ready for the run, so little fatigue in my chest, second run expected to be faster than first, but made sure the start was excellent and fast until later on, since my focus was avoiding the little fatigue feeling, it got the better of me and got tired during the last third of the run, but maintained it well, but my feet were slightly moving sideways kick the calf of my other leg. Rested better for third, as I have noticed that my procedure for recovery was not correct as when I am tired I breath heavy to recover because of my blocked nose form allergy, so breathing deep in and out reduces my recovery so a longer recovery time, but when I focus on something else ignore breathing, then I recover better, as my body naturally breathes in and out automatically at a better rate than me who breathes in hard and than out, so tried to regulate my breathing, prevent long inhales, just make it normal in and out breaths and that seemed to work better. The third run was very good, getting harder to recover between runs, so have to try regulate my breathing, fourth run was also very good and rested a lot for last run and the last run was very fast that near the last quarter of the run, my body was stumbling forward, but I let it and ran fast forward try keep my speed and high all the way to the end, didn't fall, as it was like a lean, where a majority of the run was backside mechanics, with little front side mechanics. So am happy with the session, looking forward to today session 3 runs followed by strengthening workout, which I like the carry over felt in the next days run.

Rating: 7/10

Date: 13/09/2014
soreness: calf, quads

warm up
  same

Workout
   5 x 116m @100%

Cool down
  same

Comment
It was a slightly cold and breezy day, which became tolerable as the day progressed, it was a tough workout today for some reason, had to crawl through it; in terms of pace till i finished it. the warm up went ok, the first run was pretty good, but after I had became very tired, heavy chest, even when fully rested, there is that slight fatigue you feel in your chest, which wouldn't go away with no matter how many rest, so ran the second, was a little fatigue so the start was a tired run but still strong, but after 30m I sped up to a fast speed I was happy with but would have been happy with a good start also. the third run required more rest, then I ran which was more better, very tired again so lot of rest again, then ran the fourth, which was nice and fast and rested a very long time about 10min for last run which was nice and fast as well, but this workout was brutal, I had get myself motivated to run after a certain amount of rest 6-7 min rest, but was constantly tired after first run, so rest was struggle, it might have been from the high intensity workout yesterday, hill sprints x 3 followed with bw workout. hoping for a better run tomorrow.

Rating: 5/10

Date: 11/09/2014
Soreness: nothing noticeable just usual lower body fatigue pain from the running

Warm up
   same

Workout
   5 x 116m @100%

Cool down
   same

Comment
It was a cold but not very windy day. So had to do warm ups in my coat but did the ME sprints without coat. The warm ups went ok. The runs felt good and fast, the first one felt like I had a fast stride frequency, which felt good and fast, the second was fast equal stride and frequency, the third one was better the forth and fifth even better, they all were good runs, so I felt happy with my session today.

Rating: 8/10