I wasn't very happy with my workout today. I did a ladder out at Washington Lee.
Rest: 5 minutes walking
Format: rep - distance - target time (s) - actual time (s)
1 - 100m - 14 - 13.6
2 - 200m - 29 - 29.1
3 - 300m - 46 - 48.6
4 - 400m - 63 - 65.7
5 - 300m - 48 - 46.2
6 - 200m - 29 - 30.9
7 - 100m - 14 - 13.1
--------
Reps 1 and 2 were very easy. I monitored my stopwatch to make sure I didn't go out too fast this time. For the first 300m, I had it in my head I needed to run a 48 (which was the time for the 2nd 300m), so I ran the 46 on the way back down the ladder. The times I was upset with was the 400m and the 2nd 200m. For the 400m, my plan was to go out strong, not push too hard between 100m and 200m and then kick to the finish. The problem was that I was already more tired than I realized and when I checked my watch at the 300m mark, I was over the 50 sec mark and that was all she wrote. My legs died down the backstretch and I came through in 65; looking back, I think part of my problem today was that I thought it was going to be an easy workout. After the Day 3 workout, I had a bit of a let-up today. I looked at the times and they seemed easy, but I didn't factor in how only 5 minutes of rest would affect my performance during the longer sprints. So, I didn't come in with the right mindset, so that hurt me. For the 2nd 200m, my plan was just to run "hard" and get a good time...27-28. Again, I went too much on feel here and even though it felt like a 28 or so, I was stunned to see I ran close to a 31. So, in addition to not mailing it in, I also need to be better about adjusting for fatigue at the end of my workouts. Looking forward to warmer, less windy weather...
Subscribe to:
Post Comments (Atom)
7 comments:
Week 7: Day 4
I was running alone again today so I thought I'd try out Kingston Oval (Griffith) for a change... It's closer to work than Reid and the ANU for me. I hadn't run there in many years.
Well I liken the outside surface of the AFL field to a dog track short of a drop hole, there was a good chance I might have been swallowed alive by the big dips in the line around the outside. There was a slippery wet patch in the last 70m of the 400m which I didn't know was there until I was slipping and sliding away. The 300m had an uneven slope like what you would see at a velodrome for cycling. The 200m had a rough patch near the goal posts and the 100m had a big dip just 30m into the run.
That all aside I wasn't 100% impressed with my running, especially the first run and the 400m, but the 400m I know why, that surface at the end ruined what was a good 300m lead up. I take the 100m splits on every run I do... So this isn't an exaggeration.
I wasn't very happy with my workout today. I did a ladder out at Washington Lee.
Rest: 5 minutes walking
Format: rep - distance - target time (s) - actual time (s)
1 - 100m - 14 - 15.0s
2 - 200m - 29 - 29.4s
3 - 300m - 46 - 44.6s
4 - 400m - 63 - 62.1s
5 - 300m - 48 - 45.5s
6 - 200m - 29 - 29.5s
7 - 100m - 14 - 13.5s
My last 100m felt like I was flying, I was really surprised how much pace I had left. These were all run with a walk the same distance recovery. To clarify my comments above, I was aiming for a 60s 400m and had run the first 300m in 45.2s so I thought I could really do it, until I started to slide about and lose my traction.
In all I'm glad I walked away from Kingston without hurting myself. Nxt week I'll do this at Reid which is safer and I can give the 400m another crack.
Tomorrow I'm out at the AIS with new training buddy Jodi, me good mate Cris and the sprint queen herself Szn.
The weather today was lovely, 16 degrees and no breeze.
Sorry for any confusion I the above post... I cut and pasted Andrew's original post to save some time. So there is some of hs original words just above my times.
Week 8: Day 4
A beautiful autumn day today, 14 degrees, sunny and no wind. The venue was Reid oval and sue, john and I all gave it a crack today.
I was keen to run a good 400m time today, but in the end the two lots of hill we had to run over that distance made it very difficult. The only good news was that I was the only one to handle it.
1 - 100m - 14 - 13.8s
2 - 200m - 29 - 29.1s
3 - 300m - 46 - 46.1s
4 - 400m - 63 - 62.5s
5 - 300m - 48 - 47.1s
6 - 200m - 29 - 30.1s
7 - 100m - 14 - 13.7s
This was john's first ladder session and he handled it very well, hs second half was string than mine, finishing the 300, 200 and 100 just in front of me, kicking each time. His first three runs were ok and his 400m was 4s slower. Sue ran way out in front, so I can't quote any times for her.
Tomorrow chris and I will be out at the AIS, but only I will be doing the 8x400m.
Week 10 : Day 4
I was alone today at Reid, well except for the school kids playing football right where I needed to run the 300m and 400m reps.
Today was 3 times as warm as yesterday... A tropical 12 degrees.
All went well today, but the winter wind had taken the leaves off the trees arond Reid and dropped them over the line on one side, making it a choose your own adventure...
1 - 100m - 14 - 13.5s
2 - 200m - 29 - 29.1s
3 - 300m - 46 - 44.3s
4 - 400m - 63 - 61.0s
5 - 300m - 48 - ------
6 - 200m - 29 - 29.1s
7 - 100m - 14 - 13.6s
Ok the footballers got in my way on the first 200m and 300m, and they stole my cone before the last 300m. Besides all of that, I was very happy wit how I ran today. My 400m was almost perfect... Next time.
Week 14 - Day 2
Rain again last night and duing the day, meant I went out to the AIS for this session. I got greeted with blizzard conditions and rain. Managed to run the 100 and 200 not into the wind, but after that it went down hill pretty fast.
1 - 100m - 14 - 12.8s
2 - 200m - 29 - 27.4s
3 - 300m - 46 - 44.3s
4 - 400m - 63 - 62.2s
5 - 300m - 48 - DNS
6 - 200m - 29 - 32.2s
7 - 100m - 14 - 14.1s
The 400m into the wind floored me, but I was so happy I finished it and ran a good time to boot. They predict these conditions to stick around for the rest of the week.
Tomorrow running at the ANU with the boys.
Week 15 - Day 2
Szn ditched me, so I went to the AIS after work. It was bloody cold again and a really strong wind. I braved through it, the second 300m was a killer...
1 - 100m - 14 - 12.7s
2 - 200m - 29 - 27.2s
3 - 300m - 46 - 44.1s
4 - 400m - 63 - 62.4s
5 - 300m - 48 - 48.2s
6 - 200m - 29 - 28.9s
7 - 100m - 14 - 13.1s
Despite the conditions, this may still have been my best effort at this session yet. I think I'd prefer to slow down the first couple and hit the 400m for a time closer to 60s, but I'm happy none the less.
Week 16 - Day 2
Just me at the AIS tonight. There was still a strong wind, so I've had enough of it this year. Makes a hard session tough.
I tried to slow things down in the 100m and 200m so I could get a better 400m time, but the wind just tired me. Luckily I did manage a better 2nd 300m.
1 - 100m - 14 - 12.9s
2 - 200m - 29 - 28.2s
3 - 300m - 46 - 46.1s
4 - 400m - 63 - 62.3s
5 - 300m - 48 - 47.1s
6 - 200m - 29 - 29.1s
7 - 100m - 14 - 13.1s
Post a Comment