I almost didn't make it out for this one...I was up until 3 last night and was exhausted all day today. All I wanted to do was sleep when work ended. To lessen my eagerness even still, my legs were noticeably flat today after a tough downhill run/plyo workout yesterday with my friends Ken and Kenny. Even still, I went downstairs, changed, and then did the ol' tried-and-true half-sleep on the locker room changing bench. I zoned in and out for about 30 minutes, got up, and finally made my way out to Washington Lee. Here's my workout:
Rest: 5 minutes (can take longer if needed)
Format: rep - distance - target time (s) - actual time (s)
1 - 200m - 28 - 27.5
2 - 200m - 28 -27.9
3 - 200m - 28 -27 flat
4 - 200m - 28 -27.5
5 - 200m - 28 -28.3
6 - 200m - 28 -28.1
7 - 200m - 28 -27.5
8 - 200m - 28 -28.1
9 - 200m - 28 -28.2
10 - 200m - 28 - 27.1
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I was pleasantly surprised by my times today. For the first half of the workout, I took 5:30 rest, on average. For the second, more like 6:00. I monitored my heartrate today for the first time this year...I've decided to rely on it (as I did last year) to determine when I need to take more rest. I was pretty steady at 170 bpm all the way through rep 9, after which I crossed into 180+ territory, which is a warning sign for me. So, I took 7 minutes or so and then ran the last rep with everything I had left. I'm expecting both the plyos from Wednesday and the sprinting tonight to hit me tomorrow...just in time for my 48 hour jaunt through Mexico City. Booyah! My first intro post goes out tonight. I've put the hammer down.
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Week 5: Day 5
This morning started off as the coldest 6th of May on record, getting down to -4 degrees. This evening at the AIS it was a warmer 10 degrees....
Cris did really well tonight, after turning up late, he pushed out 7 good runs in 28s each. Not too bad for a part timer.
This session I think is harder than the 8x400m set I'll do next week on my own. I think it's the having to get up to speed early and hold on down the home straight which makes this hard to judge.
I did everything right tonight except do some run throughs, which meant my first 200m was off. Take this as a lesson learnt.
200m - 28 - 30s
200m - 28 - 28s
200m - 28 - 28s
200m - 28 - 28s
200m - 28 - 27s
200m - 28 - 28s
200m - 28 - 28s
200m - 28 - 28s
200m - 28 - 28s
200m - 28 - 27s
I owe the last 200m to Cris who tried to kick off the bend, which forced me to lift and not back off the pedal. Luckily for me I had enough in the tank not too die, Cris wasn't as lucky unfortunately. But he deserves a big wrap, he ran really well.
Forgot to mention that our recovery was walk 200m, however long that took. You may have had a longer recovery, but now I have something to chase as you've set the bench mark.
Week 7: Day 5
Another end to a week's worth of 400m training and what a session to do. This evening Chris, Sue and I endured 9 degrees and the Raiders game next store at Canberra Stadium. The AIS was reasonably quiet as normal for a Friday night. Jodi dogged out this morning claiming she had to work late... Not a good start!
Chris only wanted to run 7 reps this evening and so he turned up after Szn and I had started. I always find this an interesting prospect as he is so strong and I worry that by number ten my legs will give way on me, and chris will power over the top of me like he has so many times before. He is raw with so much potential.
Ok I felt alright tonight, slept like crap last night, but had a good day, which seemed to drag out. I was glad to be out and having a run. I warmed up ok and even did some run throughs to overcome my poor start from last time. Unfortunately this week whilst my first 100m was 13s, I backed off way too much and you can see the result below.
200m - 28s - 29.1s
200m - 28s - 28.5s
200m - 28s - 28.5s
200m - 28s - 27.8s - chris ran this one with us
200m - 28s - 28.1s
200m - 28s - 27.8s
200m - 28s - 27.7s
200m - 28s - 27.8s
200m - 28s - 28.1s
200m - 28s - 27.4s
This was a really good result for all of us. Chris did his 7 runs all in 28s or quicker. Sue ran her first 7 in 32s and only backed off a little in the las three, a really good set.
On the last run I have to give credit to Chris as he again pushed me hard. The funny thing was that when we did our 27s reps we always ran about 12.9s for the first 100m. So even on the last rep this was the case, but it was the digging dip and not backing off the gas pedal by both of us which meant we ran really well done the last 100m. I can guarantee tha Chris will catch me on the next time we do this, unless the times drop to a standard 27s each, which will hurt anyone trying to do this.
For the record our recovery was walk 200m, however long that took.
Week 10 - Day 5
Tonight was another cold dark affair at the AIS track, just me an a lone walker who kept to the outside lanes mostly. Makes a difference to the school kids at Reid.
I was pressed for time tonight as the boss had an appointment, so in the end I couldn't do the last rep, I did try as I kept slashing my recovery times to fit it all under an hour...
200m - 28s - 28.5s
200m - 28s - 27.3s
200m - 28s - 28.1s
200m - 28s - 27.1s
200m - 28s - 28.1s
200m - 28s - 29.1s
200m - 28s - 29.2s
200m - 28s - 28.5s
200m - 28s - 28.2s
200m - 28s - DNS
I got really slack on those 29s runs. The first one was ok, but I really let myself down in that second hundred. Next week I won't turn off as much and I don't think I'll be as rushed... Hopefully.
Next week I can't train Monday (public holiday) and on Tuesday I'm flat out at work. Back on Wednesday at the ANU.
Week 11 - Day 5
It was unbelievably cold, 6 degrees, but felt even colder than that. Sue had done 3 even before I was ready... Too keen IMO.
The only thing I wanted to achieve today was no 29s in any one rep.
200m - 28s - 28.3s
200m - 28s - 28.2s
200m - 28s - 27.4s
200m - 28s - 27.2s
200m - 28s - 28.0s
200m - 28s - 27.8s
200m - 28s - 28.3s
200m - 28s - 28.5s
200m - 28s - 28.8s
200m - 28s - 28.2s
So I achieved my objective but it almost killed me. The first 7 reps all had 5 min recovery and then I had 6 min for the next 2 and then finally 7 minutes for the last.
I also had my first look at my local competitor MichaelR in training. He did a fast 300m and then took off. He looked good, fast. Got tired in the last 40m noticeably. But impressive nonetheless. Not sure I'd want to run fast at night in the cold.
Week 12 - Day 5
Got to the AIS a little earlier than normal tonight and so there was still some sunlight in the sky as I warmed up. Szn was late so I had done two before she got onto the track.
Some days things just go your way, and tonight it was like that for me. For the record I had 5 min recoveries for the first five and then 6 min for the last five. Boy did it have an impact on my performance.
200m - 28s - 27.8s
200m - 28s - 27.7s
200m - 28s - 28.2s
200m - 28s - 28.1s
200m - 28s - 28.1s
200m - 28s - 28.0s
200m - 28s - 28.3s
200m - 28s - 27.5s
200m - 28s - 27.8s
200m - 28s - 27.7s
To think last week I was concerned with keeping under 29s, what a difference a week makes. I'm also starting to feel better today, which makes a change for how I've been all week. Next week I have the 300m time trial on Tuesday... Shall be interesting I hope.
Week 14 - Day 1
It rained all night and therefore Reid was too wet for a lunchtime session instead I worked through lunch and went off to the AIS after work. I was really pressed for time today due to it being my wedding anniversary and this session takes a long time to complete. I really did try to fit it all in, but in the end, when it started to rain hard, I elected to pack up and go home early.
200m - 28s - 27.3s
200m - 28s - 27.6s
200m - 28s - 27.1s
200m - 28s - 27.3s
200m - 28s - 27.4s
200m - 28s - 28.0s
200m - 28s - DNS
200m - 28s - DNS
200m - 28s - DNS
200m - 28s - DNS
This was shaping up to be my best effort at this session yet, but to be honest, I was getting pretty tired, I went out too hard too soon. Tha said, I'm sure I could have finished in 28s and maye squeezed one last 27s in there.
Anyway I hope for better weather tomorrow.
Week 15 - Day 1
It was a wild windy and wet weekend, but today we didn't make it to 10 degrees, but the sun came out a least. Szn and I enjoyed a run at Reid today. Recover was 5min for the first 5 and 6min for the last 5 reps.
200m - 28s - 27.4s
200m - 28s - 26.9s
200m - 28s - 26.7s
200m - 28s - 27.1s
200m - 28s - 27.4s
200m - 28s - 27.9s
200m - 28s - 28.3s
200m - 28s - 28.2s
200m - 28s - 28.3s
200m - 28s - 27.6s
This was my best effort at this set ever. I was 100% worried when I ran those 26s reps that I might not finish the 10, but I got there and it felt really good. I just relaxed in those last 5 and pulled through ok.
Week 16 - Day 1
Sue and I were out at the AIS after work due to the wet weather. But she turned up late again.. A new habit perhaps?
Due to time pressures I didn't manage to do all ten reps.
200m - 28s - 28.4s
200m - 28s - 28.3s
200m - 28s - 27.7s
200m - 28s - 28.0s
200m - 28s - 27.9s
200m - 28s - 29.0s -- I wasn't happy with this one, went to sleep in the second 100m
200m - 28s - 28.1s
200m - 28s - DNS
200m - 28s - DNS
200m - 28s - DNS
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