Here are my workouts for this week:
Wednesday (1/20) - 20 minutes of one-minute runs
Thursday - Track @ Washington Lee - Tempo intervals. 50‑100‑150‑200‑300‑350, walk same distance for recovery; will follow this up with some pickup
Friday - Off
Saturday - cross train 30 minutes, weights
Sunday - Track - Tempo intervals. 3x500, 300 meter walk recovery in-between. Moderate pace, come through the 400 in around 70 seconds.
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I just got back from my Wednesday workout and man, it was a long one. 20 minutes for the runs...about 20 minutes recuperating/massaging...about 90 minutes lifting. I feel good, though. One thing I want to figure out is how best to fuel myself for long workouts like these. I've started reading my book on the importance of recovery, and being fueled/hydrated prior to workouts is essential. But, on long days like these, I think I should take something small with me to the gym to take during "halftime," as it were.
At any rate, I pushed hard during my one-minute runs. I'm taking my conditioning more seriously this year, per my outline last week. I ran this on the indoor track, but my distances ranged from 315m to about 350m for each of my minutes. I'm determined to raise the level of my conditioning this year; I'm confident this will really help me down the final 100m of my races...and will certainly translate well to the ultimate field.
In the weight room, I did a full lift and added a new exercise: weighted jump squats. I've decided to do these instead of doing cleans with poor form. I've heard the physical benefits are very similar. I used two 25's today and did 3 sets of 10 jumps. I really enjoyed these and am looking forward to adding more dynamic exercises like these to my routine. My legs are feeling decently strong and my upper body is starting to come around. Looking forward to that first time trial in a few weeks...
Wednesday, January 20, 2010
Tuesday, January 19, 2010
Season 3 - Week 1 Workouts
So this is an after the fact summary. Going forward, I'll be using these types of posts as a preview to the upcoming week and will be providing a post for each track workout, at least. At any rate, here were my Week 1 workouts, which began last Wednesday, the 13th:
Wednesday - conditioning mile, weights
Thursday - 6x hill repeats; jog there and back; do rhythm plyos if possible
Friday - Off
Saturday - 30 min cross training, moderate pace; weights
Sunday - 6x150m buildups; sprint portion should not be all-out yet
Monday - 15 min light jog, weights
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I started the week with a tough conditioning mile: I used 25 push-ups, 2x30 sec abs, 20 dips, and 2x30 sec hops as my four stations. It was brutal. Let's just say my push-up form was less than stellar down the home stretch... I managed a decent lower body lift but struggled with a full upper body routine. I certainly kept things in perspective, this being my first workout of the season, but I was still a little disappointed.
I pushed my Thursday workout back to Friday morning due to a holiday party (quite fun, but in January??) and then played winter league ultimate and lifted on Saturday. I hit a back-to-back hiccup after that, though, when Sunday turned into a 24 hour hibernation of sorts and I didn't leave the office on Monday until 11:45pm. Turns out the gym would have been closed anyway due to MLK. At any rate, I decided to skip the Monday workout entirely (instead of making it up today, Tuesday, which is an off day), since tomorrow's workout is very similar.
All in all, not a bad week...I'll be hitting my stride soon.
Wednesday - conditioning mile, weights
Thursday - 6x hill repeats; jog there and back; do rhythm plyos if possible
Friday - Off
Saturday - 30 min cross training, moderate pace; weights
Sunday - 6x150m buildups; sprint portion should not be all-out yet
Monday - 15 min light jog, weights
-----
I started the week with a tough conditioning mile: I used 25 push-ups, 2x30 sec abs, 20 dips, and 2x30 sec hops as my four stations. It was brutal. Let's just say my push-up form was less than stellar down the home stretch... I managed a decent lower body lift but struggled with a full upper body routine. I certainly kept things in perspective, this being my first workout of the season, but I was still a little disappointed.
I pushed my Thursday workout back to Friday morning due to a holiday party (quite fun, but in January??) and then played winter league ultimate and lifted on Saturday. I hit a back-to-back hiccup after that, though, when Sunday turned into a 24 hour hibernation of sorts and I didn't leave the office on Monday until 11:45pm. Turns out the gym would have been closed anyway due to MLK. At any rate, I decided to skip the Monday workout entirely (instead of making it up today, Tuesday, which is an off day), since tomorrow's workout is very similar.
All in all, not a bad week...I'll be hitting my stride soon.
Wednesday, January 13, 2010
Season 3
This week is the first week of my third track season in as many years. I'm very excited to get out there and improve. I've keyed in on a few things I want to do differently this season:
1. Take my conditioning (especially effort while cross training and doing 20-30 minute runs) more seriously.
2. Make more of an effort to eat smarter
and
3. Organize my schedule around playing a little more ultimate
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#1 includes things like going out for runs instead of getting on the stationary bike, incorporating stuff like crossfit workouts, and generally taking my conditioning as seriously as my speed work.
#2 includes stuff like eating out a little less and being more balanced with my nutrition.
#3 is less of a major shift and more of a minor one. I'm more interested in heading out to winter pickup this year, so I'm going to stay at WL after my Thursday workouts and play a little more. I'm also going to attend more winter league games than last year.
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My goals this year are the same as last: run the 400m in under 50 seconds. It's ambitious, but I've got a feeling this is the year. Last year I ran a 53 in insane wind. I was told it would've been about a 51 in good conditions. So, I'm hoping that staying healthy enough to attend more races and improving my conditioning to help me down the backstretch will help me this year. I know I have the speed to run a fast 400m...now I need to maintain it for a little longer.
I'm interested to see what my limits are this year. It's going to be fun.
1. Take my conditioning (especially effort while cross training and doing 20-30 minute runs) more seriously.
2. Make more of an effort to eat smarter
and
3. Organize my schedule around playing a little more ultimate
-----
#1 includes things like going out for runs instead of getting on the stationary bike, incorporating stuff like crossfit workouts, and generally taking my conditioning as seriously as my speed work.
#2 includes stuff like eating out a little less and being more balanced with my nutrition.
#3 is less of a major shift and more of a minor one. I'm more interested in heading out to winter pickup this year, so I'm going to stay at WL after my Thursday workouts and play a little more. I'm also going to attend more winter league games than last year.
-----
My goals this year are the same as last: run the 400m in under 50 seconds. It's ambitious, but I've got a feeling this is the year. Last year I ran a 53 in insane wind. I was told it would've been about a 51 in good conditions. So, I'm hoping that staying healthy enough to attend more races and improving my conditioning to help me down the backstretch will help me this year. I know I have the speed to run a fast 400m...now I need to maintain it for a little longer.
I'm interested to see what my limits are this year. It's going to be fun.
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