After completing my first week of workouts on January 12th, I stumbled sick through a couple lighter workouts and then got slammed by Inauguration. So, I essentially lost all of week 2. But, I'm back now and I hope to make up some of the lost workouts over the next week or so. Regardless, it felt really good to get back in the gym today. I ran 6x200m - each under 30s - with 100m walk rest in between. This was the second workout in week 3. I'm off tomorrow and then in Vegas for a tournament over the weekend.
As a quick aside, one thing I have yet to really figure out is how much/little to run or lift when I'm sick with "above the neck" symptoms. I've read that you should keep you heart rate reserve at 60% of capacity (don't quote me on that), but I always feel I get myself into trouble by trying to lift, in particular, when I'm even just a little sick. I guess that means I shouldn't do it at all, but I feel like there's a balance there... I'll post more extensively on this later on, but I currently find this frustrating.
Project overview coming. I promise.
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3 comments:
Another great session, I really liked this one, easier because I had Chris to pace me today I think.
Ok so this is the fifth and last session in my first week based on your program. The first 200 we were just trying to get our pace right, the next few were on the money and by the last run I thought Chris had saved something special, but instead it was Sue who snuck into the run and pushed us to our best time and her fastest 200 of the year. N bad heading into the AMA Champs later this month, she's in good shape.
200 - 30 - 30.6
200 - 30 - 29.6
200 - 30 - 28.8
200 - 30 - 28.5
200 - 30 - 29.2
200 - 30 - 27.5
This has been a great week of training and I'm looking forward to next week, except for next Friday which is a lot of 400s way to close together for my liking, but I'll give it a go.
Dave is running the marathon on Sunday morning and is already talking about joining me for 500s when he gets over the pain of 42.2 clicks. Dion is still sore from Wednesday's session, I hope he gets better in time for a repeat next week.
Week 2: Day 5
I was supposed to do the 8x400s today but work commitments meant I only had 30mins for the whole session, so I did this one again, which means for the next two weeks I'll do the 400s.
Chris joined in today again which is fantastic. He did super today, well done! Sue was out there at the beginning doing bend starts and ran the first 200 before taking off. It rained for most of the session and we had a head wind on one side. Besides that it was great conditions and no one around, so it looked like we owned the joint which is nice.
I emphasized to chris that we should control our runs better this week and for the most part we did. Chris certainly finished off the session better than last week.
200 - 30 - 30.5
200 - 30 - 29.8
200 - 30 - 29.8
200 - 30 - 30.2
200 - 30 - 30.1
200 - 30 - 28.9
This bordered on the almost too easy in hindsight tonight. I think we are fitter than we think. Next month might have to drop it to all 29s and some 28s, but no 30s.
Ok now I have a week until the 400s and that is Easter Friday. I hope that isn't telling me something... I guess if I survive I can eat some chocolate afterwards.
Week 3: Day 4
There is no training tomorrow because of Good Friday and none on Monday either. But I am hoping to do a 300m time trial on ANZAC Day Tuesday at the AIS.
Today I didn't have any company so it was just me and a bit of a head wind at Reid Oval. Normally I do this session at the AIS but I was pushed for time today, so I did the session I know takes the quickest to finish.
So a reminder that Reid is a grass oval with a slight incline and a marked white line around the outside. Not the fastest of surfaces and I have to get my measurig wheel out each week to measure the distance.
The session went ok today. I did the first 200 up hill and decided to change my mind on the next five. Any slight advantage you can get on your own why not I say?
200 - 30 - 30.3s
200 - 30 - 29.3s
200 - 30 - 29.3s
200 - 30 - 29.2s
200 - 30 - 29.1s
200 - 30 - 28.9s
The fourth run today was a real challenge, the body was really complaining. But on the next two I felt ok, so not sure what was going on with it.
I am very happy with the times today given these were alll run on the grass and alone. No side effects from the 400s yesterday which is surprising.
For the 300m time trial I am hoping for a 40-41s run. I haven't broken 40s in over 10 years, but in the last decade I haven't been as fit as I am now. But I haven't been doing any speed work, especially in the last month, so I'd like to just maintain where I got to last summer season and hope this new training regime turns me into a running machine.
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