Only yesterday did I stop feeling sore from last Monday's workout. Man. My legs were absolutely shot. I'm guessing it had to be doing the hard sprints beforehand. Yes, I hadn't free squatted in years, but my legs are pretty strong and 135 lbs is a light weight. Regardless, I was more sore than they've been in years. I had pain going up/down stairs. Even walking around. It was crazy. I'm actually interested in pairing weights after sprints now, haha, but in a smart way. It's incredibly effective at getting my very sore, which is hard to do.
Anyway, I worked a ton on Wednesday and Thursday and was unable to workout at all. So, I did Wednesday's workout yesterday - Saturday - and Thurday's workout today with Laura at Roosevelt. Here's what we did.
Rest: 5 minutes
Format: rep - distance - target time (s) - actual time (s)
1 - 400m* - sub-60 - 57.6
2 - 300m* - 41 - 41.1
3 - 200m* - 26 - 27.3
*for each of these reps, we ran an additional 100m with everything we had left after crossing the finish line.
-----
I was happy with all these times except for the 200m. I really wanted to get 26 or below. I liked that 57, though, and I'm confident I can get a faster time than the 56 I ran in training last year. Laura did well as well, running the 400m in 85 seconds, the 300m in 65 seconds, and the 200m in 37 seconds. I gave her head starts and we generally came through the finish within a few seconds of each other. I'm sure having her there helped me run faster, so a shout out to her for joining me.
I hope I can stick to my schedule this week. I may be traveling next week, but I'll cross that bridge when I get to it.
Sunday, March 14, 2010
Monday, March 8, 2010
Week 8 - Day 6
I ran this workout after work on Monday the 8th after missing it the weekend before. Here's what I did:
Rest: 5 minutes
Format: rep - distance - target time (s) - actual time (s)
1 - 80m - NA - NA
2 - 80m - NA - NA
3 - 80m - NA - NA
4 - 80m - NA - NA
5 - 80m - NA - NA
6 - 80m - NA - NA
7 - 80m - NA - NA
8 - 80m - NA - NA
9 - 80m - NA - NA
10 - 80m - NA - NA
-----
I didn't have my watch with me because I'd thought I was running 40s or 60s and didn't bother. I would have liked to time these, though. I ran in spikes and was tired by the end. I was behind in my workouts, though, so after quickly calling into a Cornell class council teleconference while on the metro, haha, I popped into the gym for a 30 minutes workout (I had hoped to get there earlier so I could spend more time). Anyway, I decided to do some squats since I have made a resolution to do them this year. No more machines. Free squats all the way. My legs were sapped, so I just did 3x10 reps of 135 lbs. Further, I waited 2 minutes after the first two sets and then did 1 set of 5 jump squats with just my body weight. I then waited 2-3 more minutes and squatted again. My legs were certainly working hard, but I was able to do all the reps without much difficulty. Going down the steps after the workout, though, I felt a soreness/weakness that I hadn't felt in a long, long time. I'm just hoping I can recover in enough time to do my Wednesday and Thursday workouts.
Rest: 5 minutes
Format: rep - distance - target time (s) - actual time (s)
1 - 80m - NA - NA
2 - 80m - NA - NA
3 - 80m - NA - NA
4 - 80m - NA - NA
5 - 80m - NA - NA
6 - 80m - NA - NA
7 - 80m - NA - NA
8 - 80m - NA - NA
9 - 80m - NA - NA
10 - 80m - NA - NA
-----
I didn't have my watch with me because I'd thought I was running 40s or 60s and didn't bother. I would have liked to time these, though. I ran in spikes and was tired by the end. I was behind in my workouts, though, so after quickly calling into a Cornell class council teleconference while on the metro, haha, I popped into the gym for a 30 minutes workout (I had hoped to get there earlier so I could spend more time). Anyway, I decided to do some squats since I have made a resolution to do them this year. No more machines. Free squats all the way. My legs were sapped, so I just did 3x10 reps of 135 lbs. Further, I waited 2 minutes after the first two sets and then did 1 set of 5 jump squats with just my body weight. I then waited 2-3 more minutes and squatted again. My legs were certainly working hard, but I was able to do all the reps without much difficulty. Going down the steps after the workout, though, I felt a soreness/weakness that I hadn't felt in a long, long time. I'm just hoping I can recover in enough time to do my Wednesday and Thursday workouts.
Saturday, March 6, 2010
Week 8 - Day 5
Laura and I went to Cardozo track today. I did a full plyo workout on Thursday (essentially my first good long one of the season) and still feel the effects today...in a good way. Here's the workout:
Rest: 5 minutes
Format: rep - distance - target time (s) - actual time (s)
1 - 200m - 28 - 28.7
2 - 200m - 28 - 27.2
3 - 200m - 28 - 28.3
4 - 200m - 28 - 28.2
5 - 200m - 28 - 28.8
6 - 200m - 28 - 28
7 - 200m - 28 - 28
8 - 200m - 28 - 29.0
9 - 200m - 28 - 28.3
10 - 200m - 28 - 28.7
-----
I didn't get good times for reps 6 and 7 but they were probably high 28s. After the first rep, Laura went out 10 seconds before me and we pushed each other as we crossed the finish line. Her best today was a 38, and that was on a bad stomach and no training. Not a bad start!
I felt okay about the workout today. On the one hand I was consistent with my times and the season hasn't really kicked in yet. On the other hand, though, I feel like I should be running faster for these. 5 minutes rest should be enough for me to run a second or two faster, I feel, so maybe that form will come soon as I get into better shape. I also ran in running shoes today. I've decided that one of my mistakes last year was that I ran in my spikes too often. Alison set my time goals assuming I'd wear spikes only for the full speed reps. So, running in spikes for this kind of workout, like I did last year, makes it easier. My times last year for this exact workout were a little faster...high 27s on average, but my effort was probably not as hard. So, one of my changes this year, in addition to working harder on my conditioning runs, is to run in spikes only when I'm running my fastest. It'll be easier on my calves and will make me that much faster when I do strap them on if I hit my goal times with slower footwear.
I've also been reading about joint stiffness (actually a good thing...it's not what it sounds like) and how it increases speed and some of the exercises I've read about are done barefoot. I think this type of training will be really helpful, so I'm looking forward to folding in some new things this season.
Rest: 5 minutes
Format: rep - distance - target time (s) - actual time (s)
1 - 200m - 28 - 28.7
2 - 200m - 28 - 27.2
3 - 200m - 28 - 28.3
4 - 200m - 28 - 28.2
5 - 200m - 28 - 28.8
6 - 200m - 28 - 28
7 - 200m - 28 - 28
8 - 200m - 28 - 29.0
9 - 200m - 28 - 28.3
10 - 200m - 28 - 28.7
-----
I didn't get good times for reps 6 and 7 but they were probably high 28s. After the first rep, Laura went out 10 seconds before me and we pushed each other as we crossed the finish line. Her best today was a 38, and that was on a bad stomach and no training. Not a bad start!
I felt okay about the workout today. On the one hand I was consistent with my times and the season hasn't really kicked in yet. On the other hand, though, I feel like I should be running faster for these. 5 minutes rest should be enough for me to run a second or two faster, I feel, so maybe that form will come soon as I get into better shape. I also ran in running shoes today. I've decided that one of my mistakes last year was that I ran in my spikes too often. Alison set my time goals assuming I'd wear spikes only for the full speed reps. So, running in spikes for this kind of workout, like I did last year, makes it easier. My times last year for this exact workout were a little faster...high 27s on average, but my effort was probably not as hard. So, one of my changes this year, in addition to working harder on my conditioning runs, is to run in spikes only when I'm running my fastest. It'll be easier on my calves and will make me that much faster when I do strap them on if I hit my goal times with slower footwear.
I've also been reading about joint stiffness (actually a good thing...it's not what it sounds like) and how it increases speed and some of the exercises I've read about are done barefoot. I think this type of training will be really helpful, so I'm looking forward to folding in some new things this season.
Tuesday, March 2, 2010
Week 8 - Day 1
I was unable to do Week 7 - Day 6's sprint ladder, so I switched my workouts around and ran that workout today. Ken came out with me in the light rain/wintry mix, but with no wind, it was surprising fine.
Rest: 5 minutes
Format: rep - distance - target time (s) - actual time (s) - heartrate (bpm)
1 - 100m - NA - 14
2 - 200m - 28 - 28
3 - 300m - 46 - 45
4 - 400m - 61 - 65
5 - 300m - 48 - 48
6 - 200m - 28 - 30
7 - 100m - NA - 13
-----
Out of these times, I'm only disappointed with the 400m one. I felt like I was working hard enough to get my time, but when I checked at the 200m mark, I was already just over 30 seconds. I was unable to make up that time down the back stretch and didn't get the 61. I feel like continued work on my sprinting endurance will help with my 400m reps over the next few months. I'm taking my cross-training and 30 minute runs more seriously and am trying to push the pace...definitely a change from last year when I stuck to the bike and did intervals. Now I'm hitting the street. I'm starting to get my legs under me. I've also decided to take a 4-6 week break from drinking - with a one-day exception for my birthday... - and really want to buckle down and get the most out of each session...and then recover as intelligently as I can afterward. I've been reading some great materials on training and recovery. I'll share some info when I have some time.
Rest: 5 minutes
Format: rep - distance - target time (s) - actual time (s) - heartrate (bpm)
1 - 100m - NA - 14
2 - 200m - 28 - 28
3 - 300m - 46 - 45
4 - 400m - 61 - 65
5 - 300m - 48 - 48
6 - 200m - 28 - 30
7 - 100m - NA - 13
-----
Out of these times, I'm only disappointed with the 400m one. I felt like I was working hard enough to get my time, but when I checked at the 200m mark, I was already just over 30 seconds. I was unable to make up that time down the back stretch and didn't get the 61. I feel like continued work on my sprinting endurance will help with my 400m reps over the next few months. I'm taking my cross-training and 30 minute runs more seriously and am trying to push the pace...definitely a change from last year when I stuck to the bike and did intervals. Now I'm hitting the street. I'm starting to get my legs under me. I've also decided to take a 4-6 week break from drinking - with a one-day exception for my birthday... - and really want to buckle down and get the most out of each session...and then recover as intelligently as I can afterward. I've been reading some great materials on training and recovery. I'll share some info when I have some time.
Subscribe to:
Posts (Atom)