I went to Washington Lee again today. I passed out for about 30 minutes in the locker room at work, so I got there a little later than scheduled... My legs felt a little taxed after the plyos yesterday, but I was pleasantly surprised that I actually had some spring...at least at the outset. My workout was 8x200m. The log is below:
Rest: 3-5 minutes (can take longer if needed)
Format: rep - distance - target time - actual time
1 - 200m - 27 to 28 - ~26 (I accidentally hit the wrong button on my stopwatch so I didn't get a time here, but based on how I felt and my subsequent times, I'm pretty confident I ran around a 26)
2 - 200m - 27 to 28 - 26.0
3 - 200m - 27 to 28 - 26.9
4 - 200m - 27 to 28 - 28.2
5 - 200m - 27 to 28 - 28.5
6 - 200m - 27 to 28 - 28.4
7 - 200m - 27 to 28 - 27.5
8 - 200m - 27 to 28 - 27.5
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I was upset about the 28s in the middle there. I felt so good after my first two that I shortened my rest from 5+ minutes down to 3+. I still ran a 26.9 and felt great, but after waiting 5+ minutes and then running #4, I felt a huge difference in my legs down the backstretch. I'd say the majority of my time deterioration occurred over the last 50-75m. I couldn't lengthen my stride as much and I died towards the finish line. My calves also got much tighter as I moved into the middle stages of this workout, so that could have played a role as well. I had to pump myself up to get under 28 for my last two, which was something, at least, but I took 8+ minutes of rest before each so I could muster up a little more endurance. I'm encouraged by my early times, but I need to work on consistency. I definitely could not have repeated at 26s today and probably should have known that, but I felt good enough that I actually thought I could do it. You live and learn.
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Week 17 - Day 1
Just me out at the AIS after work. One advantage today was I got to see the Raiders play the Dragons in the NRL next door in between reps.
So I've been doing a lot of reading about how a 400m runner needs to do a lot kof fast running and avoid doing a lot of running, in order to build fast twitch fibers and avoid becoming slower, whilst becoming more stronger.
Normally I'd have run the 10x200m but I need to pick up my times. Mainly because my current 200m and 400m times wouldn't have gotten me out of the heats at the recent WMA in CA. Whereas my 100m would have seen me run in the semis at least. But after so many weeks of training, I'm committed to running the 400m as best I can.
1 - 200m - 27 to 28 - 27.0s
2 - 200m - 27 to 28 - 26.9s
3 - 200m - 27 to 28 - 27.1s
4 - 200m - 27 to 28 - 27.1s
5 - 200m - 27 to 28 - 27.4s
6 - 200m - 27 to 28 - 27.3s
7 - 200m - 27 to 28 - 28.5s
8 - 200m - 27 to 28 - DNS
I ran out of time in the end tonight so I didn't finish the set. I was disappointed with number 7, especially as I had out so much into the first 6. But the recovery was 5mins for the first 4 and then 6mins for the next 3.
There is certainly a difference in lifting for these kinds of times as opposed to running the 10x200m. Tomorrow is the time trial.
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