We all have bad workouts. That workout was still a lot more than most people can even do.
It sucks to be injured (shoulder, here).
I'm not sure when and where your injury started, but some quad dominance could be playing a part here. I don't know why, but it's said that many women are quad dominant and have weaker and tighter hamstrings, leading to an imbalance that could cause all sorts of issues.
I'm not qualified to tell you how to determine if this is even an issue. But, at least make sure (once the strain has healed) that your program includes plenty of hip extension exercises for the posterior chain. RDLs, pullthroughs, and glute ham raises, for instance.
When you get back into sprinting again, start with hill sprints. The angle, when sprinting up a hill, makes the sprint a lot safer for the hamstrings.
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