So, I was out until 5am last night (thank you daylight savings) and didn't exactly feel spry when I finally got up at 2pm...but I finally got my act together and went out to Washington Lee to do some 100s, mild headache and all.
Rest: 5 minutes
Format: rep - distance - target time (s) - actual time (s)
1 - 100m - 13 - 12.2
2 - 100m - 13 - 12.6
3 - 100m - 13 - 12.3
4 - 100m - 13 - 12.4
5 - 100m - 13 - 12.2
6 - 100m - 13 - 12.4
7 - 100m - 13 - 11.9
8 - 100m - 13 - 11.8
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I must say I was surprised by some of these times. I didn't feel particularly good today. I was tired and a little hungover but I managed some good times. Instead of pacing for 13s each rep, I decided to just run full-effort and reign it back if my times started to slip. I was surprised, though, that I broke 12 today. Ever since I ran a 12.2 last year in flopping cross trainers, I knew I was going to break 12 this year (the spikes alone would do it), but I was not expecting to do so today. Like the sub-60 400m, the sub-12 100m became one of my incremental goals, so I was happy to achieve that. Over the last 3-4 reps today, I felt like I was doing a good job leading my stride with my arms; this year, I've focused even more on strengthening my shoulders, so maybe that's starting to pay off. I'm excited for the full-speed, full-rest 100m workouts that come in the latter stages of my workout plan...it would be great to break 11.5 for starters.
I'm also going to put something up about the Week 9 - Day 3 workout. One thing I didn't mention was how horrible I was at the "follow-on" 100m runs after my full-speed reps. I was pathetic...I couldn't keep my form...it felt like I was jogging...it required so much mental concentration and focus, and I just wasn't prepared for that. I'm intrigued that what I perceived as the "easy" portion of each rep ended up being by far the hardest; it was much harder to will myself for those extra 100m (at whatever pace) than it was to run full-speed for the first portion. I found this fascinating.
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Week 9 - Day 1
Was running out at Reid today with Sue. The ground was a little soft and we had a bit of a headwind/crosswind at times.
5 minute recoveries are a little luxury for us during lunchtime given we need to warm up, do plyos, run throats and set up the distance before we can even start, yet still make it back to the office within the hour. So today we had about 2.5 to 3 mins.
Sue did hers in low 15s and high 14s mostly. She got tired towards the end of the set.
100m - 13s - 13.3s
100m - 13s - 12.8s
100m - 13s - 13.1s
100m - 13s - 12.8s
100m - 13s - 12.9s
100m - 13s - 12.8s
100m - 13s - 12.7s
100m - 13s - 12.8s
100m - 13s - 12.6s
100m - 13s - 12.5s
I was very happy with this session given the cold weather with the swirling wind. I guess it would be nice to do this same session at the AIS on the track so I could compare with Andrew better. But I only run there once a week after work and I like to save the 200m reps for out there.
For the record, all of us here have found the last 100m in those fade reps also very hard. This is not unique to you Andrew. It's crazy!
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