I went up to Philly yesterday for a conference, so I missed a cross training/weights workout. I got back this afternoon, though, and went out to Washington Lee, since the DC public schools suck and close their tracks on the weekends. The day off was good for my calf, which felt a little tighter after the 100s on Thursday. I've got a feeling this is going to be an ongoing battle. I need a more serious ice pack for home. Anyway, the workout:
recovery: walk same distance
format: distance - target time (s) - actual time (s)
1. 50m - none - 6
2. 100m - none - 14
3. 150m - none - 22
4. 200m - 30 - 32
5. 300m - 45 - 45
6. 350m - 55 - 52
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The first four sprints were very easy. Judging by the target times at the end of the workout but not at the beginning, I assumed the earlier reps were at a similar pace. My workouts haven't included anything full speed yet (except the time trial), so I felt okay about taking it easy for the first few. I was a little too complacent during the 200m...I got to the 100m point at 15s but then thought I was ahead of time so I pulled up a little. Oops. The 300m and 350m were much better, though. In a strategic sense, I decided to run these as if I were running a 400m: fast out for the 1st 100m - dial it back a little for the 2nd 100m - and then kick it up starting with the 3rd 100m. For the 350m, though, I went out faster at the start and ran absolutely all out after the 200m mark. My legs got quite fatigued down the last 150m or so. My quads, in particular, started hurting. But, as happened last year, I was able to keep up a decent speed by focusing on pulling my legs back with my glutes. I'm interested to see how my form changes (or doesn't) when I'm conscious of this, so I'm going film my form one of these days. If it doesn't look absolutely terrible, you may see it up here. In fact, you may see it regardless, since I could find out what I was doing wrong and then talk about what not to do, haha.
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This was my third of your sessions I have done in a row since I started on Monday. I ran it today on the grass oval at the ANU. The grass was a little long owing to late summer and early autumn rain we've had and the fact that they want to play rugby on it now cricket is over for the year.
50m - none - 6.7s
100m - none - 14s
150m - none - 21s
200m - none - 28s
300m - none - 45s
350m - none - 56s
Th ANU Oval has a wonderful little hilly bit in it and this kicks in over the last 120m of the 350. No excuses though, I got really tired doing the walk back recovery by the last run. I did these mostly on my own, my friend Dion stopped after the 150, maybe I should have too!
Tomorrow is the 500s and Friday is the 200s on a running track at the AIS. I'll have some comp on friday with a young 21 year old sprinter ready to dig in how old I am.
The fastest 400 runner I my masters age bracket can run 46s. When I turn 40 this will hopefully drop to the low 50s so I'm aiming for a top 20 in the world within 3 years.
Week 2: Day 3
Switched venues to Reid Oval today, away from the ANU. The line has completely disappeared at the ANU and it is starting to go that way at Reid as well. Bu there is a dog track around the oval an without the sunglasses on you can see enough of the line to stay on track.
Dion was in Melbourne today and Dave, John are still in recover mode after the weekend Marathon. Sue focussed today on fast 30s and 50s, which meant I was left to my own devices on this session.
This went to plan for the most part. Only the 300 did I get it wrong and this is because I didn't maintain the second hundred like I told myself I would, so when I got into the third hundred and backed off a little, it was backing off an already slower pace. Luckily I made up. For it on the last run. Alround this was a better attempt over last week, I learnt a thing or two as I start doing these more regularly.
50 - n/a - 6.9s
100 - n/a - 14.3s
150 - n/a - 21.6s
200 - 30 - 29.8s
300 - 45 - 47s
350 - 55 - 53s
One advantage I will have over Andrew is that I am starting this at the beginnig of my winter training and he seems to have a compressed winter/competition timetable. Is this because of the weather or soccer Andrew?
So the advantage I believe is that I'll have more running under my belt leading into competition. Time will tell I guess.
One observation is that this is a lot of mid paced running and I'll need to include some faster sets to ensure I don't lose what little pace I have left in my legs, I'm too solid to run marathons like Dave.
Week 4: Day 3
The revolving door of training partners has continued today and I was lucky to get together with Dion and returning sprint queen Sue, for her first full winter session this year.
Today we trained at Reid and had the uphill for the first 150m and a head wind for the next 100m, so it was a real tester today. Good on Dion for training like he did, it's never was stepping back into hard sessions like this. To his credit he managed at least 4x150m and the earlier shorter runs.
Sue stepped up and ran with me the whole set, which she should as a world ranked 400 runner for her age and second in the country as of last Saturday.
50m - 7s - 7.4s
100m -14s - 14.1s
150m - 21s - 21.4s
200m - 30s - 28.9s
300m - 45s - 45.5s
350m - 55s - 55.1s
By the last run I was nearly ready to give up, too much hill wor in the earlier runs. The good news is that I ran the first 300 in 45s and died in a big hole for the last 50m, but I see there is plenty of opportunity to get even quicker. Especially given we were running on grass and I lost the track for at least 20m and ran a little wide. Could have easily done 54 and at a push 53s.
Sue's runs were consistent and now she has something to start from. Tomorrow is the 8x400m at the AIS.
Week 5: Day 4
We were out at Reid today. Unfortunately the line around the oval has now completely disappeared, which means I have to out out markers all the way around as well as measure the distances before we can start. Lucky Sue turned up late otherwise she'd been bored waiting for me to get everything set up.
Not a bad day today really. Not as nice as the last few days and the grass was a little long in places. My expert marking skills meant on the odd occasion we needed to verve quite badly to get back on track, so to speak.
Sue did really well for her first attempt at this session. A big wrap to her. The last 350m was a little let down however on what SSS a good sesh for her.
50m - 7 - 6.9s
100m - 14 - 14.4s
150m - 21 - 20.8s
200m - 30 - 28.7s
300m - 45 - 45.1s
350m - 55 - 54.9s
In hindsight this was probably my best effort at this session. We did get smarter this week by dealing wi the little rise/hill that Reid Oval has by ensuring we didnt run up it in the last bits of the longer runs. In previous weeks this would have put hair even on Sue's chest.
Tomorrow off to the AIS for some 200m runs with my man Cris. Sue is dogging the session so she can go to a candle party, she's such a girl....
Week 6: Day 4
Some weeks there is just one session you really want to excel in, today was the day for me. So you must surely understand that when a school teacher brings his class and sets up camp right on the very line I had been running around for half a session how frustrating that can be, especially on the very last run where you want it to count.
What really annoys me about this guy is that he knows I am training there each week, yet refuses to move onto the middle of the oval where there is heaps of room or over onto the other oval which isn't marked. I mean it's not like he actually is using the sideline for anything.
Ok I was on my own for this session, the pitfalls of winter training I guess. I am hoping that Cris will grace the AIS with his presence tomorrow afternoon, otherwise I'll have to face the 8x400m on my own too, never a good thing IMO.
50m - 7s - 7.0s
100m - 14s - 14.1s
150m - 21s - 20.8s
200m - 30s - 28.8s
300m - 45s - 46.0s
350m - 55s - 54.3s
I had really wanted to hit that last run, shame about the school kids. I had more in the tank at the end and had it been a 400m or a more serious run, I know I could have squeezed out a second quicker.
Update on yesterday: apparently the actual temperature taking into account wind chill was -2.5 degrees. Man that is cold. Today it was a lovely 10 degrees. Bring on summer I say!
Week 11 - Day 4
Szn and I went out to reid yesterday and despite having to compress the recoveries, this was my best effort at this day yet.
50m - 7s - 6.6s
100m -14s - 13.6s
150m - 21s - 20.7s
200m - 30s - 28.1s
300m - 45s - 43.5s
350m - 55s - 51.2s
During the 300m in particular I was on fire. I really enjoyed this session. AIS tonight.
Week 12 - Day 4
Szn and I trained at Reid today. The school boys stayed out of our way which is always welcome out there.
This was by and far the best attempt at this session by me. I'm still not 100% following my late nights, too much work and tethering on the edge of having a cold. So again I didn't do the last rep, in order to conserve myself for future efforts.
50m - 7s - 6.6s
100m -14s - 12.6s
150m - 21s - 19.2s
200m - 30s - 26.9s
300m - 45s - 42.1s
350m - 55s - DNS
Off to AIS on Friday night more of those 200s I just love to do late into the night...
Week 13 - Day 4
The last day of the financial year and I finally made it. I seriously thought this last month would be the end of me. For example, last night I was working until 12.30 and I got up this morning at 06.30 to go to work again. So needless to say, I was a little tired at lunchtime.
Ok so I went out to Reid half an hour earlier than usual, not that it mattered, there wasn't anyone joining me today anyway. Martin Dent and his crew were out there though, gee can that guy run!!! He made the others in his group look ordinary.
50m - 7s - 6.4s
100m -14s - 12.8s
150m - 21s - 18.9s
200m - 30s - 25.7s
300m - 45s - 42.3s
350m - 55s - 59s
On the 350m I slacked right off... Figuring I had already run well enough today as it was. However this is now the second week in a row where I've let my fatigue be an excuse. Next week is a new month and a new programme. I'll get back on the horse, no more excuses....
Tomorrow is at the AIS for wind sprints. Ill aim to get a goodnights sleep too.
Week 17 - Day 4
Just me and Szn out at Reid. We were pushed for time so I didn't really warm up properly :-(
Also today is Sue's last session b4 she heads off to Canada for 6 weeks.
It was lovely today, no wind and a bright day. Couldn't ask for any more.
50m - 7s - 6.5s
100m -14s - 12.6s
150m - 21s - 19.6s
200m - 30s - 26.6s
300m - 45s - 41.7s
350m - 55s - DNS
I was stoked with my times and the 300m felt better than the time trial from earlier in the week. I didn't all apart until the last 10m or so, so I got a lot out of today. Looking forward to the 10x100m wind sprints tomorrow at the AIS.
With Szn away for the next 6 weeks I'm on the look out for anyone who can brave the winter weather and train with me. Send your resume via FaceBook!
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