Return to 400/800

Experiencing soreness (almost a sting sensation) in the upper outer quad. Don't want to call it hip flexor pain, but it might well be that. The past week I did not run and stretched/did strength exercises. Have done two runs and still experiencing a bit of pain during warm up. Will monitor and cease hill work until sorted.

That's an odd spot for that kind of pain.

You might want to back off on your continuous running too.

There is no race next weekend - take your time!

Stopped running completely for about 10 tens, now back running every second day. Feels a lot better. Will get back to the grind hopefully within the next week.

keep us posted on your progress. I for one would love to see how you develop.

Went out for an easy run two days ago and there was no pain. Entered a fun run today (8km) and looking to hit comfortable 6 minute miles. If I can do this without pain then I will start to recommence training!

This injury has been frustrating, but I will just start from scratch with the advice given and progress forwards as I see fit. Thanks again for the support.

ComeBackTrack wrote:

Went out for an easy run two days ago and there was no pain. Entered a fun run today (8km) and looking to hit comfortable 6 minute miles. If I can do this without pain then I will start to recommence training!

This injury has been frustrating, but I will just start from scratch with the advice given and progress forwards as I see fit. Thanks again for the support.

So how did it go? What were you able to do this week?

The fun run went terrible and blew up big time. Best to forget that. Have lost a fair bit of fitness which is surprising to an extent. However, this past week I managed four runs - three 30 mins and one 40 mins. I think it would be best to do four weeks of this, maybe more, with the strides afterwards and reintroduction of drills. What do you think?

Once you clear your early 20's - fitness goes away faaassstt!

That sounds like a good idea - drill might be a little too ballistic at this point.

If you're not already, I'd focus on the Jay Johnson circuits. Most injuries like yours have their roots in some sort of structural or kinetic imbalance, and those circuits do a lot to balance that out.

Okay that sounds good. I will focus on the strength work instead of drills at current. PS I am 21 going on 22 (cannot remember if I have mentioned this)

Been having more issues. Getting check out by physio etc. Tightness in my left hip that shoots to mid-quad with pain. No idea right now what it is. Will keep you all updated.

So sorry to hear that.

I hope the treatment will solve the problem.

Thanks for the update.

It appears as if there is a bit of misalignment and imbalances. Going to work on fixing this up and then will work back to implementing the schedule. Still very excited to be returning to the track. Goal still stands, just has been pushed back. Many thanks.

Have been given the all clear to return to training. Starting very basic. Going very easy through the month of August. Will let you know of any changes. Hoping I am in the clear now!

good luck

Great news!

Up to 30 minutes, struggling a fair bit but going well. Introducing drills this coming week, very light. Long ways to go but slowly progressing

Sorry for the lack of update, I was waiting until I got through 2-weeks of the GPP. The past month has been getting the body right from the lack of running due to injury. It appears as though I have done this, with the introduction of the GPP.

The first week of GPP instead of a second 40m session, I did 2x200 comfortably fast (relaxed). I think I will continue to alternate bi-weekly, increasing the 200s as I see fit up to 5 without slowing. The 40s are at 2x(3x40m) at the moment, and same deal - will slowly increase.

In a few weeks time there is a local meet that I may partake in. There is a 400 on offer and am looking to use that to see where my base is currently at. Probably wouldn't do an 800 just yet.

Glad you are back at it!

Another two weeks down!

Everything has been going well. I am alternating one day on, one day off. I am finding the 40m hills to be working extremely well. My legs are strong and actually, I just feel generally strong. There is a noticeable improvement on my speed already.

The next two weeks will be a little different, as I am going to give a 400m a crack in 2 weeks or so. I am going to jump in and do a very light 300m session maybe twice, just so I have a little bit of practice under my belt. I will let you know how that goes so stay tuned for updates.