16 step average PB + 15 steps PB!

01/03/2025

Did 1x 16 steps + 1x 18 steps in the morning & 2x 18 steps in the evening which I regretted!  

03/03/2025

Did a 2x 17 steps + 5x 16 steps = Average PB of 114/7 = 16,28 steps 😎 following a days rest of not feeling well! 

05/03/2025

Disappointed that my injury was confirmed being unable to walk to the grass track & then struggling to do basic drills : bum kicks, backward running, side kicks, slow jogging, etc. leaving me with a limp & a swollen calve muscle despite strapping the inner soleus which made walking around easier 😔 Foot, quads & calve muscles are paining, eish, my plans will have to be delayed for the week 😔  

Located in superficial posterior compartment of the leg Soleus is a powerful lower limb muscle, which is situated deep to the gastronemius muscle.  Together with gastronemius and plantaris, it forms the calf muscle or triceps surae. It runs from back of the knee to the ankle and is multipennate.

07/03/2025

Did 1x 17 steps + 6x 16 steps = Average PB of 113/7 = 16,14 steps 😎 following 4 days of rest! However, while doing a 2x walk around the track, the niggles in my lower soleus was evident & my ankle & knee ached which I'm not happy with because it means that although I've maintained strength, my training will not be as consistent as I would have liked. Also I planned on doing something different which will have to be postponed, yet again, as I want to be injury free for a choice of upcoming events. Things is not looking good 😞 

08/03/2025

Only did 2x 17 steps because of dead legs (lactic acid buildup in quads) + 2x forward lunges + 1x butt kicks + 2x side steps. Was painful walking off the track 💭

09/03/2025

Only did stretching exercises (ankle touching butt quad stretches x2, fingertips touching toes with bent knee stretches) & slow, low impact exercises (backward running x2 sets, slow forward lunges x2 sets, butt kicks x1 set & completely walking around the track x2) as my quads was still sore & found walking up steps, uncomfortable 😔

10/03/2025

Continued with stretching exercises as I couldn't complete 1x 18 steps nor could I run with butt kicks 😔 Completed ankle touching butt quad stretches x2, backward running x3 sets, walked forward lunges x1 set, walked butt kicks x2 sets & completely walked around the track x1. Quads sore but ankle was very uncomfortable so kept todays stint short. At least it wasn't painful walking up or down steps 💭

11/03/2025

Turned down one of the offers to partake in a team event because I couldn't even do 2x 10 steps 😔 Continued with the stretching exercises of backward running x2 sets, quad stretches x2, forward lunges x2 sets & then cutting the session short as my inner thigh muscle started pulling tighter 💭

13/03/2025

Continued with stretching exercises yesterday & was excited about the wind today, but my heavy legs still won't cooperate 😔 Did about 5x sets of backward running one way & side stepping around the circumference as that was comfortable 💭

15/03/2025

One of the advantages of being sick with a head & stomach cold, is the ability to read up on other athletes who had to shut down all forms of exercise until they are physically ready for the self abuse we put our bodies through! Also we can read up on how best to tackle an event we've being eyeing & hoping to improve in (lactic power) to achieve another PB, once speed endurance & special endurance improves. 

 10 minutes in, "what the f*** is wrong with me?" 😅

16/03/2025

Completed 2x 17 steps + 4x 16 steps + 1x 15 steps PB 😎 (Something I knew was coming for a week when I placed my foot on the line & another step for 16 steps) = Average PB of 113/7 = 16,14 steps Average PB 😀!

18/03/2025

I'm disappointed that I could not do one 15 steps, only 7x 16 steps = Average PB of 112/7 = 16 steps Average PB 😎 following a complete rest day! 

20/03/2025

Dead lactic legs! Could only manage 2x 18 steps, that I resorted to 2x back runs, 2x butt kicks, 1x lunge, 1x side steps, 2x quad stretch's, etc. The new track never happened!

21/03/2025

The usual 2x back runs, 2 x butt kicks, 1x lunges, 2x side steps, 2x quad stretch's, 2x ankle rotation, both sides, 1x scissor kick, etc. followed by 5x 12 easy strokes in a pool, resting each time, until legs burned! 

Legs still aching, so did another set of 2x back runs, 2 x butt kicks, 1x lunges, 2x side steps, 1x quad stretch, 1x ankle rotation, both sides, 2x 0.5 2 legged hops, 1x scissor kick, etc.

Gout Gout's speed training (5:40 min's in) = Monday : 10's, 20's 30's or 20's 30's i.e. 3x10's 2x 20's 2x 30's; Thursday : 50's 60's

I like the 500/200 sprint/rest & 300/100 sprint/rest more than the ladder suggestion given 💭 😀

22/03/2025

Continued with running drills : 2x back runs, 2 x butt kicks, 1x lunges, 2x side steps, 2x quad stretch's, 2x skips, 1x scissor kick, etc. Quads still burning! 

25/03/2025

Sorry everyone, was sick with a chesty flu, so haven't done a thing. Tried some drills as I still couldn't run 1 set. Did 4x back runs, 2 x butt kicks, 1x lunges, 4x side steps, 2x skips, 2x scissor kick, etc. Inner quads still sore! 

26/03/2025

My chest is sore so sticking to the drills. Did 2x back runs, 2 x butt kicks, 2x side skips, 2x forward skips & 2x scissor kick. Repeat 5 drill set. Then did 1x back run + 1x butt kicks + 1x side skips for 3/4 of track as leg starting getting sore again! 

29/03/2025

People think I hanged up my running shoes but infact the reason I turned down an upcoming cross country race, is because my leg pains in rest state. I ran my butt kicks x3 quite well & felt good doing 1x test 16 step sprint, but my legs pained doing a second test run that I ended up doing more drills of 3x back runs, 2x side skips & 2x forward skips instead. I'm avoiding races because if I re-injure myself doing a full out sprint, I'll take even longer to recover! Urg, it's frustrating not being able to complete a full sprint set, but ya  💭 Found a good brief race of Cassandra who cycled the next day, after a bike test run crash & you'll see how fear caused her to exit off her bike, on the same bend, she crashed the previous day. Injuries not only messes with your confidence, it messes with your whole game plan & state of mind!