I went out to Washington Lee High School today for my 300m time trial. The weather was phenomenal. My friend Noah came with me and ran the last 100m, which was very helpful. Thanks, man. The track was busy but the universe aligned when I started running and I somehow ran the whole distance undisturbed. I'm still not quite sure how that happened. Anyway, I ran the 300 in 38.9, which I am very happy with. That's a good start! Having Noah there down the stretch really helped, so thanks again to him. This was my first workout in spikes this year, and I was a little concerned about aggravating the calf tightness I've been nursing over the last week, but so far so good on that front. My foam roller has been getting a lot of attention lately. Oh yeah.
I'm looking forward to some speed work this week.
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Week 4: Day 1 - technically day 2...
Being a five day long weekend, due to Easter and ANZAC Day, I haven't trained on Friday or Monday, making the 300 time trial today as the first session in week 4.
I went out to the AIS at 4pm and besides the music festival next door and the ACT Little Athletics Team, I had the whole place to myself, again.
I wasn't sure how I'd go today as the last month has been nothing but slower and a lot longer running then I've been used too over summer. The weather was good with only a slight head wind down the home straight.
I did a proper warm up and did a fast 100 to get my legs up to speed before the 300m. The 100 time was an ok 12.1s. I could have easily ran under 12 if I was serious about this distance today.
Over summer I only manage to run a 40.9s over 300m and this was during a 400 of all things. My time trials over this distance didn't yield anything faster than 41s. So I wasn't expecting anything outstanding today.
My first 100m split was 12.7s, the 200m was a 26.1s and the 300m was 40.8s. I got tired running the last 30m and lost a bit of form. I need to work on this as I'm sure it's letting me down big time over 400m.
Ok I was ver surprised by the time today and this gives me some comfort the body is gettig something out if this new training regime. I'm still concerned about the over emphasis on lots of long running and very little (to none) on quicker (90%). I might mix the two together, next month.
More good news... Grimmo, Dion and Sue are all back training tomorrow. We've got 3x500m with a 300m walk recovery. Dave says to me why are we only doing three??? This is what happens when you start running marathons and forget that sprinters are intrinsically lazy and get dizzy easily if there is more than two bends in one run. With that said, next report is due online tomorrow.
Week 8: Day 2
Today was my second 300m time trial since following Andrew's blog. I was again out at the AIS in 10 degrees after work. Unlike yesterday there was no rain at least and the wind was minimal.
I'm beginning to miss my regular training buddies as they really do help ge you through the sessions and winter. Unfortunately they were all elsewhere again tonight and I was left to run this alone.
I warmed up well and did a fast 150m run through before the 300m time trial. The 50m splits were 6.3s, 6.5s and 6.5s for a 19.3s over 150m. I wasn't pushing hard in the 150m, just made sure the legs would be ok for the hard run that as next.
There was a stack of younger runs all over the track tonight and they only got in my way just before the start of the 300m as they pooled down at the start of the 200m. I had to wait a few bit for them to get underway with their loops of the track before I could kick off.
The first 100m felt great in 12.8s, the 150m was 19.3s, the 200m in 26.1s and the 300m finished in a respectable 40.8s. I am very happy with this time.
Again I have proved that I am faster now than where I was over summer. Four weeks further into this program and I'm still the same pace, but tonight I didn't die in the last 30m and in fact had Chris been here tonight I'm sure I could have gone quicker over the last 100m.
Anyhow a good belated birthday present to myself and this is a great way to head into the next three months of winter training as a base to build on. I'm hoping to reach mid to low 40s by September.
Week 13 - Day 2
Ive been looking forward to this time trial as I have really been training well over the last month, arguably still no speed work, but I feel like my strength is really consolidating.
Just before I did my time trial, the stop watch failed to start so I had to back up and go again. This gave me a lot of nervous energy which translated into a faster than expected first 100m. I held true over the 2nd, but in hindsight I'd like to have maybe kicked running into the bend. The last 100m hurt as I died big time, I really had to concentrate on my form. Again, I believe had I gone out slightly slower in the first 100m I may have been able to gone a few tenths quicker overall.
300m - 40.7s
200m split - 25.7s
100m split - 12.4s
I really wanted to do well tonight. I wasn't happy with my form towards the end, but the time is the fastest yet for 2011 and is now three months in a row of sub 41s. Hopefully when it gets warmer, I can get closer to the magical sub 40s barrier.
Week 22 - Day 4
Normally I run the time trial on a Tuesday, but work got in the way this week but I don't care, because i ran well.
Out at the AIS in 18 degrees and the first day of spring it was a cracker, warm and no breeze. For the past month I've been running solo so I guess I wasnt sure how I'd go. Especially due to my cold I guess I felt a little under cooked this last month.
I warmed up well and ran a fast 100m to get the legs moving, running a 12.6s comfortably. I keep wondering just how fast I should do these and then what should that translate into when I do the 300m. Today I answered that...
300m in 40.3s
First 100m in 12.4s
First 200m in 25.5s
Unbelieveable, 0.5s faster than I've run all year. I even ran mostly hard until the finish line. No let up! The key was a controlled first 100m and then maintaining the momentum into the second 100m. Holding my form in the last. This is real improvement and I'm finally believing I can break 40s and maybe run a half decent 400m this summer.
So good did I feel, I backed up after 15mins recovery and did an all out 100m, clocking 11.8s. Very happy with that.
Bring on spring training!
Week 26 - Day 5
A bit windy and a little wet today, not the best conditions for a 300m time trial IMO. It was also just 12 degrees, but I gave it a crack anyway.
I technically ran it quite well. In hindsight I should have gone a bit harder in the second 100m, I was concentrating on maintaining form and speed - which I did well, but knew I had gone off the pedal a little and over the last 100m I knew it to be true as I felt way too strong... which was nice going into the wind and running around the water puddles that had formed on the inside of the lane.
1st 100m - 12.5s
2nd 100m - 25.9s
3rd 100m - 40.6s
This is again a really good 300m time trial result. I'm feeling that with the right conditions and a bit of speed training under my belt I could crack 40s. Tonight the way I finished I reckon I got have run an age best for the 400m too... I mean surely I could have run the last 100m in 16s or less? Last season I didn't run under 57s for the 400m.
I rested for 15mins and gave the 100m a crack... I did a respectable 11.9s which isn't so bad for a guy who had just run a fast 300m. Puts that whole 1st 100m split above in perspective when you see how controlled I was at the start :-)
I'm looking forward to next month.
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