Here's what I did last week:
Monday, Jan 24th -
Off
Tuesday, Jan 25th -
20 minute jog, followed by weights. I did not get a ton done in this weight session...only managed to get in pull-up, squats, squat jumps, bench, and some arm exercises before leaving at my 9:30pm stopping point. Squats were 3 sets of 8 or so at 195 lb. and squat jumps were 3 sets of 10 at 105 lbs. I'm still shitty at pull-ups.
Wednesday, Jan 26th -
6x200m with 50m walk/50m jog recovery. I ran this on the 90+m indoor track at the Y. Not a great track for this kind of workout, but whatever. Goal was sub-30 and I ended up running 31s and 32s. Given Sunday's performance below, running in a group would have helped.
Thursday, Jan 27th -
The Marathon. Due to the snow, etc., I was able to leave work early and get to the gym by 5. I'm pretty sure I've dreamed about this before and it's certainly one of my favorites. I changed and used the foam roller for 15 minutes. I then lay around for 30 minutes to decompress. I got started at 6 with 20 minutes of 1-minute runs on the indoor track. 1 minute on, 1 minute off. Pace is as fast as you can maintain. These are not sprints. By my estimates, I ran about 330m on average in each minute...maybe a bit further. I'll pace it off tomorrow. I was happy with this distance. My goal is to run a 350m average by the end of the track season. I then pulled out my snacks and had a brief halftime recuperation before going downstairs for a full lift. I had tons of time so I managed to do everything: squats, squat jumps, standing running arms w/ weights, bench, bicep to shoulder press, shoulder/triceps, calves, leg press (one set only...I was dead), hamstrings, quads, ab/adductors. It was awesome. For the squats I did 4 sets of 6-7 at 205 lbs. Squat jumps I moved up as well to 115 lbs. 3 sets of 10.
Friday, Jan 28th -
Off
Saturday, Jan 29th -
Off (for Cornell alumni leadership conference, hey-yo!)
Sunday, Jan 30th -
8x400m with 200m walk recovery (about 2 minutes). First off, props to Jammin for showing up. I don't any of us was anticipating how hard this workout ended up being. I knew after the 1st one but didn't let on a ton. Last year, my goal time for this workout was 80 seconds per rep. It was pretty easy...the last few were the only ones that really required much effort. So I went into this workout shooting for 78's in my mind as a good starting point. But there goes George "rocket pants" Strange, to lead the first lap in a 72. Way to go, king kong. Salmi followed with a 73 or so and Agan with a 72. By this point our fate was sealed but I paced to a 75 for #4. #'s 5 through 7 were all around 72 to 73 seconds and George led a 70 to finish it out. Everyone was gassed. I don't think it was the intro workout we were expecting, but I'm really happy it turned out the way it did. Everyone pushed really hard. My coach was impressed, haha. Some of the future workouts will be a bit modified I think.
Monday, Jan 31st -
Half Marathon. Laura was my partner in crime. Started with a 20 minute jog and some stretching. Then did squats, squat jumps, bench, bicep curl to shoulder press, shoulder/triceps, standing running arms, quads, hamstrings, rotator cuffs, and one set of box jumps. Laura did a modified routine with more circuits and cardio and worked hard. We were both a bit glassy-eyed afterwards. It was hard to motivate to eat. Waking up this morning I felt like a dead weight. Crazy. Does anyone else get this way at all?
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300m time trial this Sunday, babies! We should get together to run/throw. Peace.
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4 comments:
Week 3: Day 3
Today Chris and I tackled the 8x400m at the AIS. Another session in the cold and wet unfortunately, and to be honest I think we both were talking ourselves out of doing it today. But big wraps to feeley who really stepped up tonight as this kind of running isnt his thing at all.
I've just re-read your original post and in hindsight agree 100% that 80s is too easy. So next week I'm going to step it up, but it appears i'll be on my own as Feeley tells me never never again. But given how well he went today I reckon he shouldn't dismiss the benefits of doing this kind f session.
These were all done with a walk 200m recovery between each.
400 - 80 - 80.1s
400 - 80 - 78.2s
400 - 80 - 77.5s
400 - 80 - 79.2s
400 - 80 - 78.2s
400 - 80 - 78.3s
400 - 80 - 78.5s
400 - 80 - 71.1s
The last 400 we really hit the second half. It felt really good. This certainly made me appreciate what you wrote in your comments above. Next week I'll aim for 75s, a big ask on my own, Chris??? See you friday week, anyone?
Week 4: Day 4
Last minute I had to hang back at work and tidy some loose ends which really pushed me for time tonight as i had to be home pretty quickly to let the boss go out for a girls night.
Of course I rush out to the AIS only to get the bad news that Chris has dogged for me and sue had got there early and WA going to start without me. I wasn't really keen t do these alone...
So sue had done two when I arrived. I stretched quickly and jumped into her third rep. She told me she'd been doing them in just over 80s which is a great feat for someone who's fastest official 400 time this season was 64s.
I'm not sure if it was the being late, having to leave quickly, needing to lif my game because Chris was AWOL or that the conditions were just better than last week, but boy was tonight a good session.
400 - 75 - 73
400 - 75 - 72
400 - 75 - 73
400 - 75 - 73
400 - 75 - 74
400 - 75 - 74
400 - 75 - 72
400 - 75 - 67
That last run was unbelievable. I went out hard and unlike all the others where I decidedly slow down in the second 100, I just kept the pace going, still checking the watch to see I was on track. Sue ran the last 100 with me which WA perfect as I really tried to lift the pace. In reality it wasn't a quick last 100, but given I went through the 300 in 49s I was set for a good run no matter what.
So in one word I describe the session today as insane. Everything worked in favor of some great times and give I was alone except during the 200m recovery with Sue, this wasnt what I was expecting.
Andrew - I kept thinking when I got to #4 that I had run to quick and was thinking what you said about dying in the later reps. Luckily it didn't happen to me today, but it does make me appreciate reading and reflecting on your sessions and what can I learn out of that.
Over the weekend I need to set out the training for May. It will be based a lot on what I did in April but with a little tweaks now I know what to expect.
Week 6: Day 5
Ok so worst case scenario occurred today... Sue did this session last night and managed only 6 before pulling out with calf soreness and Cris dogged me 30 minutes before training as he needed to cruise for the ladies... LOL
So besides from three hurdlers I pretty much had the AIS track all to myself, which isn't really what I was hoping for in the cold dark windy night having to run 8x400m. For the record after the first run I almost convinced myself that it was walk a lap recovery, good thing I remembered by the 150m mark, otherwise this could have been a really interesting entry.
400m - 75s - 73.3s
400m - 75s - 72.4s
400m - 75s - 73.6s
400m - 75s - 75.1s
400m - 75s - 73.3s
400m - 75s - 74.1s
400m - 75s - 72.3s
400m - 75s - 71.1s
The fourth run really rattled me because it was so much slower than all the others. To be truthful it was really awful conditions tonight with a strong gusty breeze picking up every second 400m. In the end I chose to run the last two reps from the same place, instead of walking all the way around to the 200m start, I just walked the straight and back. This way I got the wind at the start and I could handle the last 200m easier when I didn't have to fight so hard when I was tired.
Again I was very happy with my last rep, I hadn't wanted to run that fast, pressure from the last time I did this, kind of forced me to give it a crack, but I was very tired tonight which I think was caused by the wind and having to run these alone.
I have the weekend off and I can concentrate on resting up for another week of 400m training starting Monday.
Week 8: Day 5
Another cool 10 degrees out at the AIS tonight. Chris came out to run 100m reps and was good enough to offer to run two of my 400m reps.
Today I wanted to leave nothing in the tank as I figured those fast last reps are really just showing how much I'm not putting in over the first seven. That said, now I need to live up to it.
400m - 75s - 71s
400m - 75s - 71s
400m - 75s - 72s - with Chris
400m - 75s - 73s - with Chris
400m - 75s - 72s
400m - 75s - 73s
400m - 75s - 74s
400m - 75s - 72s
Chris really hurt after his second 400m, he left me without saying a word. He's never done that before. I really cant blame him i wish I could have stopped then too. Those first 2 reps really start to hurt.
On the second last 400m I felt ok, but it was too relaxed, I was a second slower in the 1st 100m an two seconds at the 200m. I had to really dig deep to pull it back under 75s.
This weekend I get to set the next lot of training for June, the first month of winter. Wish us all luck as I figure it only gets harder from here.
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