I did Thursday's Day 3 workout on Wednesday this week due to track constraints. I went out to Washington Lee with Ken and Jarid from work and did 5 laps sprinting the straightaways and jogging the curves for 10 100m sprints total. I shot for 13 seconds on each sprint, but this workout was more about conditioning than speed. I didn't keep a time log for this workout, but I went out a little slow with a 14 and sped up to the high 12s by the end. True to form, I found jogging immediately after the sprints the hardest part. I naturally wanted to walk for a few seconds and then break into a jog. I felt like my heart was going to explode when I made a point of jogging immediately after the last rep. It was so much harder to do that than it was to run that last rep at a good speed. I really want to get better at keeping my legs moving after high effort work. Time trial on Thursday!
Andrew
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Week 12 - Day 5
Just like Andrew I found the jogging afterwards really difficult, more increasingly so towards the end. Over the firs three laps I had no problems, but the last two were hard, I ended up walking 20m before jogging again, I know I need to get better with the jog. I was happy with the times, but surprised that the first few were so slow, the last rep was magical.
100m - 13s - 13.6s
100m - 13s - 13.5s
100m - 13s - 13.3s
100m - 13s - 13.2s
100m - 13s - 13.3s
100m - 13s - 13.2s
100m - 13s - 13.4s
100m - 13s - 13.3s
100m - 13s - 13.2s
100m - 13s - 12.8s
These were all run at the AIS in 7 degrees, very cold, track was hard. No one joined me, so the mental game came into play towards the end, especially with the jogging. I really want to do more of these over the next month. I think in hindsight tha this kind of conditioning work might be a missing link for me and my 400m time.
Week 14 - Day 5
I went out to the AIS and it was really bad conditions, windy, really windy and only 4 degrees. I didn't do very well at all, I'm really disappointed by how I went tonight.
100m - 13s - 13.6s
100m - 13s - no time
100m - 13s - 13.7s
100m - 13s - 14.2s
100m - 13s - 14.3s
100m - 13s - 14.1s
100m - 13s - 13.8s
100m - 13s - 14.1s
100m - 13s - 14.2s
100m - 13s - 13.6s
I almost didn't post this...
Week 16 - Day 5
Szn and I did this at the AIS, but true to form, Szn was late and joined me on the fourth rep.
After my last attempt at this session, I was desperate to make up for what I considered a really bad go last time. When I got out to the AIS there was yet again a head wind on one straight, I elected instead to run only on one side, so this meant a slightly longer jog than usual.
100m - 13s - 13.1s
100m - 13s - 13.7s
100m - 13s - 13.3s
100m - 13s - 13.3s
100m - 13s - 13.4s
100m - 13s - 13.1s
100m - 13s - 13.4s
100m - 13s - 13.7s
100m - 13s - 13.2s
100m - 13s - 12.8s
I then did three more with Szn so she didn't feel like she could slack off.
100m - 13s - 13.1s
100m - 13s - 13.1s
100m - 13s - 12.8s
I was so much happier today with this session. The extra three was a real bonus. Szn ran hers in mostly low 16s, however the last was a 15.5s which is where she wants to aim for.
Next week we have the 300m time trial on Tuesday.
Week 17 - Day 5
Off to the AIS again and I repeated the session exactly as last week, but no Szn tonight.
I had a great deal of confidence tonight, so I was really looking forward to doing just as well. I'm convinced since the 300m time trial this week that this session could be the key to a stronger 300m and ultimately the 400m.
100m - 13s - 12.5s
100m - 13s - 13.4s
100m - 13s - 13.1s
100m - 13s - 12.9s
100m - 13s - 12.9s
100m - 13s - 13.1s
100m - 13s - 13.2s
100m - 13s - 12.9s
100m - 13s - 12.8s
100m - 13s - 12.5s
Towards the last three I just decided to dig deep ad power through them all. Next time I'll aim for a clean sweep of 12s.
Week 18 - Day 5
I was primed to run all these sub 13s today, I'll let my times do the talking today I think.
100m - 13s - 12.5s
100m - 13s - 13.0s
100m - 13s - 12.8s
100m - 13s - 12.6s
100m - 13s - 12.6s
100m - 13s - 12.6s
100m - 13s - 12.6s
100m - 13s - 12.5s
100m - 13s - 12.5s
100m - 13s - 12.4s
I was really annoyed about the second run that I decide at the end that because I had gone to the AIS to run 10 sub 13s I had better run an 11th rep to make sure of it. T my surprise it was my fastest time of the day.
100m - 13s - 12.4s
This has made my week. Coupled with the 5x130m up the hill yesterday at APH (19.7s, 19.3s, 18.7s, 18.5s, 18.3s) I'm enjoying my sprinting again. It helped having the weather at 20 degrees. Next week they predict rain and a top of 12 degrees, so winter hasn't left us left. FYI - last week we had a minus 8 degrees one morning. How crazy is this weather!
Week 19 - Day 5
No training yesterday as it was cold and raining all day. As I suspected on wednesday I've come down with a cold. Im certainly glad I'm not running anything complicated toad as my lungs wouldn't have coped.
100m - 13s - 12.5s
100m - 13s - 13.0s
100m - 13s - 12.9s
100m - 13s - 12.8s
100m - 13s - 13.0s
100m - 13s - 12.8s
100m - 13s - 12.8s
100m - 13s - 12.7s
100m - 13s - 12.6s
100m - 13s - 12.5s
I went to sleep on two reps today. There was no extra reserves to go and fix this with a few more runs, so I'll just live to fight another day I guess. Hopefully I'll be better by Monday.
Week 20 - Day 5
This ended what was an awful week of training. My cold is just out of control. So is the weather. Could not train most of this week. Bu I managed to get out to the AIS.
100m - 13s - 12.4s
100m - 13s - 12.6s
100m - 13s - 12.7s
100m - 13s - 12.6s
100m - 13s - 12.5s
100m - 13s - 12.4s
100m - 13s - 12.6s
100m - 13s - 12.5s
100m - 13s - 12.4s
100m - 13s - 12.2s
Despite the setbacks this week I did manage to get my first sub 13s lot of 10 reps over 100m with a jog back. I do have to admit there was a slight tail wind... But I tried harder this week, I promise.
Week 21 - Day 5
I was pumped for this session riding on the back of las week and my first all sub 13s set of 10x100m with a jog back.
Again there was a slight tailwind today, not as strong as last week, in fact it was more of a cross wind. I was still training alone this week, I haven't run with anyone since John and I did some runs three weeks ago.
100m - 13s - 12.2s
100m - 13s - 12.6s
100m - 13s - 12.4s
100m - 13s - 12.4s
100m - 13s - 12.5s
100m - 13s - 12.4s
100m - 13s - 12.5s
100m - 13s - 12.4s
100m - 13s - 12.3s
100m - 13s - 12.0s
I was so close to breaking 12s on that last run. In the end I was more focussed on trying to run all 10 under 12.5s but it didn't happen. The weather was much warmer today and I think you can see from the times that I run much better at 17 degrees than I do at 7 degrees.
Week 22 - Day 2
Normally I do this on a Friday at the AIS but this week it was the grass track at Woden. Due to time constraints I managed only 7 reps.
100m - 13s - 12.9s
100m - 13s - 12.9s
100m - 13s - 12.8s
100m - 13s - 12.7s
100m - 13s - 12.7s
100m - 13s - 12.6s
100m - 13s - 12.5s
100m - 13s - dns
100m - 13s - dns
100m - 13s - dns
Without a doubt the grass is slower than the synthetic surfac at the AIS. I'm happy though, ran ok, but needed to work really hard for these times.
Week 23 - Day 2
Back at the AIS today, but only because it rained today. Being in the track helped a little I think. But it kept raining, with some more rain followed by rain.
100m - 13s - 12.8s
100m - 13s - 12.8s
100m - 13s - 12.7s
100m - 13s - 12.7s
100m - 13s - 12.5s
100m - 13s - 12.6s
100m - 13s - 12.6s
100m - 13s - 12.7s
100m - 13s - dns
100m - 13s - dns
In the end I got washed out. Wasn't a good evening to train tonight. Better luck next week.
Week 24 - Day 2
Back at phillip today. Kenny T was also out there doing fast 100s. He gave me a hard time at the ten reps I was doing. He doesnt like the 400m.
100m - 13s - 12.4s
100m - 13s - 12.8s
100m - 13s - 12.8s
100m - 13s - 12.5s
100m - 13s - 12.5s
100m - 13s - 12.9s
100m - 13s - 12.8s
100m - 13s - 12.7s
100m - 13s - 12.7s
100m - 13s - 12.0s
I was really happy the way I finished this off. Running on the grass really affects the times.
Week 25 - Day 2
So yesterday we had 25 degrees and today it is only 11 degrees with wind and rain. Bizarre weather!
I think I need to be told again why is it that I run these at Phillip on the grass again. The times are so much slower than on the track.
100m - 13s - 12.9s
100m - 13s - 13.2s
100m - 13s - 13.0s
100m - 13s - 13.0s
100m - 13s - 12.9s
100m - 13s - 12.9s
100m - 13s - 13.0s
100m - 13s - 12.9s
100m - 13s - 12.7s
100m - 13s - 12.5s
I had to really work hard today. I miss the track.
Week 26 - Day 2
LK did this session today too... Maybe next time he'll actually train with me and not just the last rep like he did today... Would be good for the both of us!
No rain today and no wind. Just a nice 21 degrees with a warm sun....
100m - 13s - 12.4s
100m - 13s - 12.6s
100m - 13s - 12.8s
100m - 13s - 12.6s
100m - 13s - 12.5s
100m - 13s - 12.4s
100m - 13s - 12.5s
100m - 13s - 12.5s
100m - 13s - 12.6s
100m - 13s - 12.3s
A pretty decent hit out on the grass IMO. For the record, LK ran well on his last rep, but I did pip him on the line. His time was 12.8s.
Week 32 - Day 1:
I have been injured since Week 27 - Day 4. The sports doctor says it was/is my orthotics. I got a new pair only last Monday. The soreness in my knees remains and has meant that I couldn't train at all... not without risking further injury or getting really sore. I have lost all that great winter work I did ....
Today I heated up the knee and went out to Cook Oval with Sam and did this session. I managed 12 runs between 13.4s and my last 12.7s. I didn't push myself too hard. Just played it safe.
The summer season has already begun and I'm yet to race or train or taper. Looks like I need to re-adjust my thinking to concentrate on a late March performance of merit and not December like I had hoped.
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