I went to the Y today. My workout was for speed work, so it was pretty short/easy. The next few workouts are light in preparation for my tough Thursday workout (5x300m in 43s). I started today with some 150m buildups, which are a 50m jog - 50m stride - 50m sprint, followed by a 50m walk before starting the next one. I also didn't use my stopwatch today, due to the nature of the sprints and the fact that I ran indoors.
Format: rep - distance - target time - actual time
1 - 150m buildup - none - none
2 - 150m buildup - none - none
3 - 150m buildup - none - none
4 - 150m buildup - none - none
5 - 40m - full speed - none
6 - 40m - full speed - none
7 - 40m - full speed - none
8 - 40m - full speed - none
9 - 40m - full speed - none
10 - 40m - full speed - none
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The workout aside, which was straightforward, I've made it a daily mission to stretch/ice/foam roll my calves as much as possible. After playing pickup on Thursday, I was concerned I wouldn't be able to walk without a limp the next morning. But, to my surprise (and delight), the day-after recovery was very good. Finally, and totally unrelated, I am determined to finish War and Peace tonight. Wish me luck.
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Week 6: Day 1
Sue and I ran at Reid Oval today. The track was marked which was nice so we had a line to follow this session. The ground was a little wet underfoot and the weather had a chill in it, reaching only 14 degrees. Sue did today's session in flats having washed her spikes, but in the process drowning them.
150m - none - none
150m - none - none
150m - none - none
150m - none - none
40m - none - 5.1s
40m - none - 4.9s
40m - none - 4.8s
40m - none - 5.1s
40m - none - 4.7s
40m - none - 5.1s
I didn't mind running quickly today, but had a worry in the back of my mind that these are the kind of conditions where you could rip something.
Tomorrow off to the hill at GGs for some 300m pain.
Week 8: Day 1
It's been raining overnight and most of today, so I elected to move to the AIS after I finished work to do today's session.
It was still raining even at the track, so I rugged up with as much clothes as I could get on and decided that I wouldn't use the stop watch as I was wearing gloves. Not really worth the heartache when you miss the buttons...
This session had a better feel on the synthetic surface than doing it at Reid. I felt so much faster in the short sprints.
Tomorrow and friday I'll also be at the AIS after work. Doing a 300m time trial tomorrow.
For the record, today was my birthday. I think great dedication given I had to do this session in the rain, the dark, the cold and on my own.
Week 10: Day 1
I've suffered two different minor injuries over the weekend. So I came into this session under a cloud on both feet. The first injury stopped me training last Friday at the AIS.
Because I was slightly unsure and thinking that these things come in threes, I just took the session easier than normal at Reid. I didn't use the stopwatch at all and only had a walk back recovery. I was really just wanting to protect myself in order to train again properly this week.
Format: rep - distance - target time - actual time
1 - 150m buildup - none - none
2 - 150m buildup - none - none
3 - 150m buildup - none - none
4 - 150m buildup - none - none
5 - 40m - full speed - none
6 - 40m - full speed - none
7 - 40m - full speed - none
8 - 40m - full speed - none
9 - 40m - full speed - none
10 - 40m - full speed - none
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