I had a good series of workouts this week. After my satisfactory but not stellar 38 for my 300m time trial, I went out for both speed and endurance work this week.
Tuesday, Feb 8th - Off
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Wednesday, Feb 9th - Conditioning mile, plyos.
I felt sluggish during this conditioning mile. My exercises were 25 push-ups/30 seconds ab (varying exercises), 25 dips, and hopping over a line for quickness. The push-ups/dips were the hardest, naturally, but 25/25 is a step up from my starting point of 20/20 to start the year. Last year my best conditioning mile was 35/35 and I almost died. I want to beat that mark this year. It felt great to do plyos. It's been so long since I've done a good plyo session. I respond well to them and the time saved by doing plyos instead of a full lifting session was welcome. I did two-legged hops for quickness, two-legged hops for explosion, one-legged hopping (running), depth jumps, and straight-legged jumps. I need to get more explosive.
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Thursday, Feb 10th - 10x100m, 12 sec goal, walk 5 minutes recovery
Went to Washington Lee with Kantor and Agan. I could feel a little bit from the plyos but treated this as a good thing. I ran in spikes. Here are my times:
1. 100m - 12 - 12.5
2. 100m - 12 - 12.4
3. 100m - 12 - 12.1
4. 100m - 12 - 12.1
5. 100m - 12 - 12.4
6. 100m - 12 - 12.4
7. 100m - 12 - 12.8
8. 100m - 12 - 12.6
9. 100m - 12 - 12.4
10. 100m - 12 - 12.4
We threw around between reps, although we started focusing more on the runs by the end of the set. Stomachs were an issue for everyone; Kantor ended up running the first 3 reps and then doing a couple more over the course of the rest of the workout. Agan's stomach bothered him as well but he managed all 10, with almost all under 13 seconds in sneakers. Very solid work.
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Friday, Feb 11th - Off
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Saturday, Feb 12th - Cross-training, plyos/weights
I spoke with Alison, the friend who's coaching me from afar, today. Funnily enough, this was the first conversation we've had in 4 years of email/online correspondence. Crazy when I think about it. We went over a few things and talked about workouts/goals/things to focus on. It was great. I then went to the Y and shot some hoops for a while and then jumped on the bike for 10-15 minutes. Then I did squats, overhead squats, bench press, dumbbell curl to press, calves, standing running arms, two-legged hops for quickness/explosion, and one-legged hops (running). I hadn't eaten very well up until this point, so finished up with only two sets of the above plyos instead of three. For squats, though, I managed a personal best of 3x10 @ 205 lbs. I got a little lightheaded by the end but by standing and breathing I was able to finish out these sets pretty easily...except for the last rep of the last set. That one was almost too much. I then tried overhead squats for the first time and did a casual 3x10 @ 45 lbs (just the bar). The shoulder/core work was immediate and my balance was an issue for the first set. I was much more stabilized there on out. I plan to do these on all gym days because they do a nice job of working my shoulders and squatting with low weight...the latter being a nice lead-in to some box jumps or something.
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Sunday, Feb 13th - 4x500m, 90 sec goal, 5 minutes walk recovery (can take a bit longer if needed).
1. 500m - 90 - 90
2. 500m - 90 - 86
3. 500m - 90 - 88
4. 500m - 90 - 86
George and Salmi joined me at Banneker. George had come straight from two hours of basketball, haha. We paced the first rep to 90 to see how it felt. After that I felt I could push a bit harder down the last 200m, so I continued to pace the first 300m at 54-55 seconds and then pushed harder down the last 200m. For the last rep, George, feeling his legs, graciously volunteered to stand at the 300m mark and act as a rabbit for the last 200m. I gave that last one everything I had. It was exhausting. Salmi ran all four reps in very good times of 90-88-93-97(?). George was similar for those first three.
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Monday, Feb 14th - 30-60 minute jog, weights
Plan today was a long workout. But after a poor night's sleep Sunday night and a tough workout the day before, I ended up taking the evening completely off. The modified plan was to rest on my couch and then do a run/exercises in my apt, but I think I needed the rest. I will make up this weight workout on Thursday, which is my new conditioning/plyos/weights day.
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Fired up for the first Fun Time session on Wed. Sounds like 6:30 for now...
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Week 9 - Day 3
John and I met up a Reid today for the 4x500m session. Unfortunately Johnny had hurt his calf at the gym on Monday so he was restricted to just running a supporting act today.
It was quite difficult conditions today, the first day of winter, with a head wind and a small hill to contend with along with the cool breeze.
I tried to run these by breaking it into two 250m runs of around 45s each. But given the above conditions this didn't work out very well. The first rep was on target, the second was 1s slower, the third was 5s faster and the last 1s faster.
500m - 90s - 96s
500m - 90s - 93s
500m - 90s - 86s
500m - 90s - 90s
I had 5mins recovery between alll of these except the last as I managed to run myself into the ground on the third rep, so I took 8mins. These aren't easy... I wonder how I'd go at the AIS doing the same session?!
In the end I am happy with how I went. I hope John gets better soon. Sue is out of action until next week.
Week 10 - Day 3
Sue, Dave, John and I all braved the cold at the ANU today. Not a lot to report except it was cold with a wind.
I ran all of these according to my plan (18s/100m) but the last 100m kept letting me down. Im sure I was giving it all I had so I question if the distance was correct or not... The boys did their usual 1000m reps. Sue struggled with this one today... Mostly in the 1:55 range.
500m - 90s - 92s
500m - 90s - 92s
500m - 90s - 92s
500m - 90s - 90s
So this was way more consistent than last week. I tried to run it better and was more strategic, so I was surprised that the times weren't faster. But the ANU is hillier than Reid and it was cold.... Believe me it was cold.
Back to Reid tomorrow.
Week 12 - Day 3
Operating on no sleep and too much work ATM. Decided I didn't want to tax the body that I'd become ill. So at the ANU I did the first 500m of the 5x1000m with Dave and John. I led out on each rep running about 3:30 a kilometer pace. On my last run I was dared to run the full distance, so I didn't tell them I had committed to doing it until it was too late for them to catch me. I went through on 3 minutes. A really big run, but it hurt my lungs a fair bit.
Running at Reid on Thursday.
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