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Just realized I had a purple patch 1cm in diameter, on my calf muscle, which I'm guessing is a broken blood vessel after the seated calf raise I did on tuesday, but it's only on my left calf.

Just realized I had a purple patch 1cm in diameter, on my calf muscle, which I'm guessing is a broken blood vessel after the seated calf raise I did on tuesday, but it's only on my left calf.

jesus

how come you keep the sprint volume so low for your running sessions? 5*50m seems like not a whole lot. how has that approach worked for you?

i remember reading somewhere that fast twitch muscles have the capacity to be trained only in the first 10-20 mins of a session so you might be onto something. was pretty skeptical about that tho, i think the source was like twicethespeed or kbands or something so not super reliable

They have been going really well. The 5 x 50m sprints when timed has shown that past 5 sets, fatigue settles in so I think doing 5 reps I can maintain that explosive and maximal velocity but also the 5 x 50m is more of a explosive/speed/technical session rather than a sole speed session.

Also since I am doing strength training, that speed session helps me maintain technique and power and use the strength I gain from the gym session.

so yeah they have been going really well, it's also an extended version from the 30m I used to do for 5 sets for acceleration and now it was extended to 50m.

Date: 27/02/2018
Soreness: calves a little nothing much
BW: 64.8kg (also weighed my upper body 35.*kg don't remember after the decimal)
Injury: Hip slightly as when I did reverse lunges bringing my left foot back I could feel it in my upper quads near the hips, but didn't bother the hips that much.

Condition: it was cold, it started snowing later on hard then stopped after an hour or so.

Warm up
    ankle mobility work
    calf stretches
    seated hamstring stretch
    single leg glute bridges
    single leg hip raises with upper-body on bench and one leg crossed on other leg
    hip lift holds x 20 sec each leg
    back mobility for flexibility
    seated cross legged iliopsoas stretch

Workout
     Jump Squats
        - 3 x 5 @empty bar (20kg)

     Reverse Lunges
        - 1 x 5 @bw
        - 2 x 8 @35kg dumbbells in each hand
        - 1 x 8 @35kg dumbbells in each hand, split squat variation

     Seated Calf Raises
        - 1 x 5 @empty bar
        - 3 x 15 @110kg

     Single Leg Lying cable hamstring curls
        - 1 x 5 @5kg each leg
        - 3 x 8 @15kg each leg

     Single Leg cable knee lifts with toe close to floor
        - 2 x 10 @15kg each leg

Cool down
   stretch
   walk back

Comment
It was a nice session, hamstring curls getting tough, reverse lunges working up my heart rate. Last set is always split squat on floor doing 8 reps on each leg without stepping forward until completed. I also added another thing at the end where I lean on a box with cable attached to my feet and facing towards the cable i bring feet back and just do sprint start technique bringing feet forward keeping it close to ground then pushing it back keeping it low still, which resulted in quite a few drags, if i had more time i would have done the same thing but facing away from the cable machine. This way I can avoid this on speed days and stick with sled work. calf mark is disappearing, which obviously went red after the calf raise but now is calmed to a pink colour.

ya I saw photos of that weather, damn! also nuts that you spun like that; being from south FL, i've never had my car spin.. but I guess it's more of a thing in snowy/icy areas, never experienced that. I did see a truck spin 360 once in the rain, but he was driving like a nutcase.

good session at least!

Yep. The weather has just become worse. New layer of snow and just fresh set of snow. Glasgow has got it really bad.

Speed session will be substituted with some short response plyometric workout as advised by my coach.

Date: 07/03/2018
Soreness: forearms were major sore after the reverse lunges could barely close my hands, hamstring and little bit of my back and glutes as well
BW: 65.5kg
Injury: left hip still there

Condition: It was nice day, but I couldn't workout yesterday so I decided to do it today and then speed session on sunday before I go back to my regular routine next week. Also I started at 12:15pm, which is later then normal, so I was shocked to see that it was almost 2:00pm when I finished. Foreman super sore after the reverse lunges. Also because of my left injure hip, when doing the reverse lunges with the leg at the back, I don't feel stable enough or strong enough when lowering down hip/upper quads feel weak, until I touch the knees to the ground then going up is normal struggle, but my right leg at the back more stronger then at the front.

Warm up
   ankle mobility/ calf stretch
   seated hamstring stretch
   high knee hip hold x 20 sec each knee
   single leg hip raises using bench
   back mobility stretch
   seated iliopsoas stretch

Workout
    Jump Squats
     - 3 x 5 @ 30kg

    Reverse Lunges (alternating legs)
     - 1 x 3 each leg @20kg dumbells in each hand
     - 1 x 2 each leg @45kg dumbells in each hand
     - 2 x 7 each leg @40kg dumbells in each hand
     - 1 x 7 each leg @40kg dumbells in each hand (split squat variation)

    Seated Calf Raises
     - 1 x 5 @80kg
     - 3 x 15 @ 140kg

    Lying Single Leg Cable Hamstring Curls
     - 1 x 5 each leg @10kg
     - 2 x 8 each leg @20kg

Cool down
   stretch
   walk back

Comment
It was an alright session, when I finished the jump squats, someone was using the 40kg dumbbells to do bench press with, so I decided to try 45kg they were heavy ofc but I managed to pull of 2-3 reps with them with each leg, but each rep was average/slow pace so I was getting tired quicker, the heavier the weight the quicker I get tired and then the blocked nose and ears, so I decided to do 40kg, which was hard but comfortable that I managed to get 7 reps done, sometimes the dumbbells are hanging and therefore start turning or when my left leg is at the back I would go off balance, so I reset and stand up and continue straight away. But only happened once with 40kg and I finished with the split squat variation where I do the entire rep on one leg without stepping forward until the end and then doing the same with the other leg. hamstring curls progressing nicely and calf raises too, they become very painful after I unrack the bar on the pin. But good session.