Make That a 3 to a 4 + Love / Hate

I'm glad I had bad weather and was sick so that I had a full week from nationals before trying to run on my leg. Because I found out very quickly the hamstring is more of a 3 or a 4 instead of a .75 to a 1. There's a little stinging behind the left knee that kept me at about 20-30% speed on all running. So though I stopped last week without apparent injury, I would not have gotten down the runway on the next attempt based on how it feels today.

So here's the silver lining. First, I did not get a full blown injury but more of a ding. I have no limitation of range of motion. Next, the type of training I am transitioning to is better to start slowly with. I was telling a friend how much I absolutely hate moving into this type of running; not because it is so hard but because it is so long and boring as you will see in a few minutes. But now that I CAN'T go fast it made me really enjoy the day. So hate turned to love as I really had fun.

Basically you have to take a hard look at yourself and ask what it takes to get to the next level and why did my body fail me the last time. These are parallel paths - move forward, fix what was wrong. What was wrong was that I did a ton of speed and power stuff but very little of it with no resistance so my legs did not respond well to their new quickness. I also did not do my normal running/striding the day before the meet, even though I stretched. BIG mistake. Then I tried to start on too big of a pole which shocked my body into too much too soon. So there's not much to change to fix that. Just don't be STUPID!! Easier said then done but I will try with new eyes.

Going forward I have over three months before the National Senior Games in Houston and about four months before worlds in Sacramento. If I don't treat this like an off season and blast away at my training level I will not be competitive this summer. I have found out that I am jumping well at a high level. To get me over the hump to be on bigger poles with less effort means a new type of grind. Pretty excited about it after today.

So when you hear that today was my run/sled/drill day here's what actually takes place. NOTE - I'm not vaulting now so I need a ton of take offs and plant drills with an over sized pole. Thanks and have a great day! Bubba

1. 1/2 mile stride straights / jog curves
2. high bar pullovers to max
3. 1/2 mile stride straights / walk curves
4. high bar pullovers to max
5. 1 X 50 hill for speed
6. walk back with 3 X slide box plants and 3 X pole drops
7. 50m X carioca sled shuffle facing left with big pole and 5 lb. ankle weights
8. walk back with 3 X slide box plants and 3 X pole drops
9. 1 X 50 hill for speed
10. walk back with 3 X slide box plants and 3 X pole drops
11. 50m X carioca sled shuffle facing right with big pole and 5 lb. ankle weights
12. walk back with 3 X slide box plants and 3 X pole drops
13. 1 X 50 hill for speed
14. walk back with 3 X slide box plants and 3 X pole drops
15. high bar pullovers to max
16. 1 X 50m hill / sled+10 lbs (5 kg)
17. walk back with 3 X slide box plants and 3 X pole drops
18. P-bar Bubkas with 5 lb. ankle weights
19. 50m high knees with pole and 5 lb. ankle weights
20. walk back with 3 X slide box plants and 3 X pole drops
21. 1 X 50m hill / sled+10 lbs (5 kg)
22. walk back with 3 X slide box plants and 3 X pole drops
23. 50m goose step with pole and 5 lb. ankle weights
24. walk back with 3 X slide box plants and 3 X pole drops
25. 1 X 50m hill / sled+10 lbs (5 kg)
26. walk back with 3 X slide box plants and 3 X pole drops
27. P-bar Bubkas with 5 lb. ankle weights
28. 50m step out with pole and 5 lb. ankle weights
29. walk back with 3 X slide box plants and 3 X pole drops
30. 1 X 50m hill / sled+0 lbs (5 kg) with heavy pole
31. walk back with 3 X slide box plants and 3 X pole drops
32. 50m power skip with pole and 5 lb. ankle weights
33. walk back with 3 X slide box plants and 3 X pole drops
34. 1 X 50m hill / sled+0 lbs (5 kg) with heavy pole
35. walk back with 3 X slide box plants and 3 X pole drops
36. 50m power skip with pole and 5 lb. ankle weights
37. walk back with 3 X slide box plants and 3 X pole drops
38. 1 X 50m hill / sled+0 lbs (5 kg) with heavy pole
39. walk back with 3 X slide box plants and 3 X pole drops
40. P-bar Bubkas with 5 lb. ankle weights