Tough workout today. 5x300m with full rest. My friend Ken from work joined me tonight, which was the first time I've ever had someone participate in an entire workout with me, which I was very appreciative for. Big day! It was cold and gusty this evening. I'm not sure how the wind affected my times, but it was definitely noticeable.
Rest: full (8-10 minutes)
Format: rep - distance - target time - actual time
1 - 300m - 43 to 44 - 42.9
2 - 300m - 43 to 44 - 44.7
3 - 300m - 43 to 44 - 44.2
4 - 300m - 43 to 44 - 43.9
5 - 300m - 43 to 44 - 44.1
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The first rep was very easy. I crossed the 100m around the 12 second mark and the 200m mark around the 26 second mark. I pulled up quite a bit down the homestretch so I could try to keep my time variance lower. I came in right when I wanted to. For my 2nd rep, though, I went too much on feel. My 100m and 200m splits were similar to those of my 1st rep but I went by how my legs felt down the back side. I could easily have run much faster here and wish I had done so...at least a little. That said, I ran much harder for my remaining reps, with my 4th and 5th done at full effort. The final backstretch was very tough. This was also the first workout where my hamstring tightened up even the slightest bit, so that's something I'll need to monitor. My calves were surprisingly fine and I feel good, so I'm excited to build from here. I'm a little disappointed my average time wasn't closer to 43 but it's all good. Oh, and I forgot to take my stopwatch to work, so I had to dole out $30 for the only model carried at a sports store near my work. Uggh. But, it has some pretty cool features so at least I'll have those, haha.
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I did 4x300s yesterday up the hill at Governor-Generals with a walk back recovery.
Not really a fair comparison with this one, but I thought I'd include some hill running into my version of your training regime.
300m 58s 58s
300m 58s 57.9s
300m 58s 53.4s
300m 58s 52.5s
My fastest ever time on the footpath at this venue is 47.9s I did it last summer. I normally run reps in 52s during the summer here, but with a long recovery in-between.
Today was my second go at this session and I decided to up the tempo based on your 300 flat splits that you've posted. They seem to be about 5-6 seconds off your 300 time trial best, so today I ran similar up the hill a GGs.
Again only Sue and I. She's still preparing for AMA champs so she was doing slow/fast 150s while I did the 300s. I need to stop getting into the habit of comparing each week or previous runs as it makes it hard to decide what is a decent to for these sessions when I have nothing to compare it too. On a positive note Sue runs the last 150 of each rep so I'm kept pretty honest, she wins all of them. On the last run I really gave it a kick and she held me out, I Los a bit of form in the last 40m where I is the steepest part of the hill.
300m - 55s - 55.4s
300m - 55s - 55.1s
300m - 55s - 54.5s
300m - 55s - 52.4s
These were consistently quicker than last week, but I managed to do two quicker runs last Tuesday hence the dilemma above. This was a good session and I'm very pleased. I don't think I could average these out at 54s a piece yet, so now I have something to work towards fitness wise. On the last 300 I managed a 25 and then a 26 for the 150 splits. So a really consistent run.
Week 3: Day 2
Another beautiful autumn day in the nation's capital for running. Can't make any compliant about the conditions really. I was again on my own for this session, but that can't be used as an excuse to use for my first rep today. Even the sore neck I had from last nights sleep could even be used, so I guess I was off with the fairies on the first one.
That said, the rest of the set was right on the money and I was happy with how I went. Next week I'm doing a 300m time trial on the GGs Hill. I'm not expecting to burn up the hill, but I should do a sub 50 I'm hoping. I think I'll notice all this training in my recovery time much more than improvements in my overall speed over 300m and below.
Here's today's splits...
300m - 55 - 57.1s
300m - 55 - 55.4s
300m - 55 - 55.1s
300m - 55 - 53.2s
The last 300 was helped by a cyclist who kindly turned up just as I walked back to the start of the 3. I gave him a 50m head start but I didn't catch him. Normally this wouldn't be a problem but yet again I wasn't running very quick today.
Tomorrow are the 400s and the boys have confirmed they'll be out at the AIS for morale support and some wind sprints while I'm lapping them. Stay tuned for the outcome.
Week 5: Day 2
Really good conditions today at GGs and no rain like they were predicting, which was nice for both Sue and I. There was the odd cyclist going up and down the hill, but nothing to chase today which takes all the fun out if it.
My first run today felt perfect, that sort of run where everything feels just right. I couldn't have asked for anything better. This put me in the right frame of mind for the whole set.
300m - 55 - 53.5s
300m - 55 - 53.5s
300m - 55 - 52.5s
300m - 55 - 52.2s
The last run really surprised me as I was almost off my legs leading into it. During the last 30m I started to lose my form and almost jogged over the line.
It took me about 15 minutes before I could walk properly again. I had to go up a flight of stairs at work and this almost killed me. This was a really great session today. Mush faster than I could have hoped.
Going to the ANU tomorrow for 20 mins of 60s runs.
Week 6: Day 2
I had another of those sessions where you feel like you have to out do yourself from a previous session. Despite your brain telling your body it's ok to only do X, the body seems to refuse the suggestion.
On my own, again, the conditions were ok at GGs, temp was 13 degrees with no breeze. Plenty of cyclists about today.
300m - 55s - 53.8s
300m - 55s - 51.8s
300m - 55s - 52.3s
300m - 55s - 52.5s
I didn't think it was possible to do better than last week, bt I managed to this week and I'm really pleased wit the effort. The second 300 was a real shock and a concern as I wondered what damage had I done for the next two. What was nice in the last run was the presence of two cyclists that I could chase up the hill. Nothing better than beating someone on a bike!
Tomorrow off to the ANU for some 500m runs with Dave and John.
Week 7: Day 2
So much Warmer today to yesterday, a whole 10 degrees warmer.
Again no one to run with, but I did manage to race a couple of cyclists on the last two runs. I had wanted to only run 53s today, but the competitive side took over.
300m - 55s - 53.6s
300m - 55s - 53.6s
300m - 55s - 51.6s
300m - 55s - 52.7s
The biggest issue I have running alone is the walk back to the car from the top of the hill. Normally I'd have someone to motivate me to keep moving, but sessions like today, it's really difficult to force your body to keep moving.
Anyway a good run today, helped by the bike riders and tomorrow off to the ANU with Dave and maybe John (fingers cross someone turns up). Gotta do those 60s runs again for twenty minutes.
Week 9: Day 2
Ok so today I actually did something close to what Andrew had been doing in his sessions.
5x300m with 8-10min recoveries. The exception yet again was that I ran up the hill at GGs.
300m - 53/54s - 55.6s
300m - 53/54s - 52.2s
300m - 53/54s - 52.5s
300m - 53/54s - 55.1s
300m - 53/54s - 52.2s
The 55s runs were bot my fault as I attempted to not run myself off my feet, but as I slowed down I misjudged and you see the result. I'll learn from this.
Very happy with the times, especially given I have added an extra run, ran them quick and was alone. I started with 8min recovery and on the last 2 had 10mins.
Week 10: Day 2
Two new recruits @ training today, Jodi and her mate Andrew. Both are new to sprinting and certainly had no idea what GGs had in store. What a day to turn up as well, a brisk 6 degrees, very cold. Szn also turned up after a week off tending to post operation recuperation.
Because the new kids came with me, I only had time to do four reps, as I was showing them the course, etc. For the record i could run the fifth if I had the time.
300m - 53/54s - 51.6s
300m - 53/54s - 54.0s
300m - 53/54s - 52.9s
300m - 53/54s - 52.9s
These time were amazing given the cold conditions and the breeze. The first rep I can thank a cyclist for giving me something to chase up the hill. Sue did well on her return, running a 65s on her las run.
Jodie and Andrew did a ladder for their first time. Top marks for Jodie as she finished really strongly after a shaky start.
Tomorrow off to the ANU early with the boys.
Week 12 - Day 2
It was raining cats and dogs today, no chance to run at lunchtime due to work commitments. I got out to the AIS to do this session for the first time on the track, no hill to get in my way. Well instead I had a cyclone of a wind... Plus the cold, wet and the dark. They only turned on the lights on my last run. Given the conditions I only ran four reps.
1 - 300m - 43 to 44 - 47.0s
2 - 300m - 43 to 44 - 43.5s
3 - 300m - 43 to 44 - 44.1s
4 - 300m - 43 to 44 - 44.2s
5 - 300m - 43 to 44 - DNS
That first run was in flats and the strongest wind I've ever had to run into... Mad.
Week 16 - Day 3
Just me and John out at ANU for this session and really he was doing his own thing anyway, so it was just me, except for the last 150m on the last run.
There was a strong headwind in the first 120m and the first 80m was up a slight hill, so I really had to dig deep, running 13s for the first 100m in order to get into the zone. But of course this wiped me.
1 - 300m - 43 to 44 - 46.0s
2 - 300m - 43 to 44 - 43.7s
3 - 300m - 43 to 44 - 44.4s
4 - 300m - 43 to 44 - 44.3s
5 - 300m - 43 to 44 - 47.1s
On the last run I was really tired, my hundred splits were 17, 16 and 15s respectively. The got faster because John jumped in at the end. In hindsight I didn't remember at the time that the 43 to 44s timezone was for the AIS and not a ANU with all it's challenges, so it almost made up for the poor start and finish.
Week 17 - Day 3
John, Dave, Sue and I all ran together today. It was great!!
No wind and a bright sunny day maybe It all worthwhile out at the ANU. Temp was still only 12 degrees.
I had to run the first one on my own as both Dave and Szn were late, and John only decided to run with me when Dave turned up.
1 - 300m - 43 to 44 - 45.0s
2 - 300m - 43 to 44 - 42.5s
3 - 300m - 43 to 44 - 43.1s
4 - 300m - 43 to 44 - 43.6s
5 - 300m - 43 to 44 - 43.5s
So the crew joined in on number two, the boys hung back mostly, except john on the last one when he pushed passed me in the last 40m, I had nothing left, had I known it wad a face I would have gone out harder in the first 100m to get that gap on the man!
Szn did between 49 and 52s today which is spot on.
This was so much better than last week and a nice turnaround from yesterday's 300m time trial at the track where I only managed a 41.1s. It really helps to have someone push you.
Week 18 - Day 3
With Szn in Canada and Dave n a tropical island john was my last great whitehope, but alas a meeting conflict meant he ditched me too.
So I elected to run at Reid, while the weather was a nice warm day, I still had to contend with a wind in the first 100m and it was uphill. I can't win really...
1 - 300m - 43 to 44 - 44.4s
2 - 300m - 43 to 44 - 44.0s
3 - 300m - 43 to 44 - 44.3s
4 - 300m - 43 to 44 - 44.3s
5 - 300m - 43 to 44 - 44.0s
Tried as hard as I could to get below 44s today, but the last 50m was my downfall as each time I had nothing left in the tank after having to give it my all in the first 100m. Anyway, a really consistent session and I'm not that unhappy with the result. But I do need to get better at the last 50m, the drop off in pace is embarrassing. I am putting my faith in the wind sprints to changed my fortunes here.
Week 19 - Day 3
John and I braved Reid together, but we were both really off today. I also couldn't get my head together, there must be something wrong.
1 - 300m - 43 to 44 - 46.0s
2 - 300m - 43 to 44 - 44.4s
3 - 300m - 43 to 44 - 44.3s
4 - 300m - 43 to 44 - 47.0s
5 - 300m - 43 to 44 - DNS
Enough said... For the record, John didn't beat me, so I guess something must be wrong, maybe I'm getting sick.
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