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...
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Week 2: Day 1 session.
Ok I didn't do this very well last week, 20 minutes of 60 second runs, so this week I really tried to actually end up doing ten runs with only the 60 second recovery in-between.
At one point I lost count and then just before the seventh run I began to lose vision. Man my body will do anything to get out of doing this. But no excuses today, Sue ran the last two with me and I managed ten. What a feeling. I've just seen that you step up and eventually do 30 minutes of this sort of thing. Hats off to you!!
These were all 315m as I learnt from the first week that when I had the energy at the start I tended to do much further but this hurt me and I backed off. Just how far do you run these now, did you get up to 350m?
I'm really pleased I managed to complete this session today. I guess my weakness is the longer style running that you have in your program. But the more I do I guess the more confident I'll be in doing it. Just like running the 400 I guess.
Week 3: Day 1
It was unexpectedly warm today, reaching 19 degrees, was more like a spring day than autumn. Anyhow the line was repainted on Reid Oval and yours truly made the most of it, alone again, except on the last.
Sue came out to stretch and do some light drills in anticipation for her tilt at AMA champs later this week. This left me to do the 10x60s runs on my own. Sue was naughty and joined me on the last one, which I think was the best one for the day.
I didn't lose count today and felt stronger than in previous weeks. The last three were challenging, but I dug deep and pushed through. The first two runs were way too fast and I thank the fact I realized it just towards the end of each rep, being able to then back off a little bit.
I've been consistently running 315m for 60s, however runs 1,2 and 10 were probably closer to 330m.
All up these are getting easier to do. I had periods of dealing with boredom due to the repetitive nature of the session. I should think next week about running these in the opposite direction to deal with that.
Ok Easter Friday this week and Ester Monday next. I have to mix up the training in order to cope with the lack of training opportunities. I've decided to run at the AIS on Wednesday and subject my body to those damn 8x400m runs. Not sure how long that session will be, but having done 10x315m today on 60s rest I'm sure I can survive. Timing is the key to it I think. Might be hard for a guy my weight though, as this seems more like a 800m runner than someone who likes to sprint.
Anyhow have to run up the hill tomorrow before I get to carried away with the next track session.
Week 5: Day 3
I have moved this session to Wednesday's now it is the second month of following this program. I have also elected to only do it twice this month and on the other days I'll do the 3x500m session instead.
Not a lot to report today about this session. Sue and I ran out at ANU as Dave and John were doing their 5x1000m session.
I think we actually earnt their respect which is a bi thing for distance runners to do in regards to sprinters. The conditions were pretty good, it was only that last 120m up a slight hill with a head wind which proved challenging.
Sue did well for her first crack managing all 10 and doing about 275m for each, only once did she miss that mark.
I went ok today. Only on the first run did I get it wrong, but that was in the positive as I attempted to run faster to catch the distance guys. It is the mind which is the issue with is session.
Tomorrow we are off to Reid for some shorter runs.
Week 7: Day 3
Wow 17 degrees today and I had Sue, Dave and John around me, so what a great day for running.
Again I suffered memory loss at the ANU when I got to about number 7 and was like how many had I done. Least it was only temporary. Sue suffered hard today, having to skip number 7 as her calf played up, but to her credit she managed all the others. Grimmo and John did their 5x1000m which is just crazy.
Just a heads up that Jodi intends to train on Friday at the AIS, so to quote Fatale, be nice. I never thought I'd quote Fatale....
Ok I did ok with this session today. Nothing to report. When Dave and John were in front of me, I would run so much quicker, which is dangerous in relation to this session.
Off to Reid tomorrow for a ladder session, Dion you'll like it, I promise. Please come.
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