Okay, I need to get these out on time a bit better...
Tuesday, March 8th - Off
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Wednesday, March 9th - 400m, 300m, 200m w/ extra 100m follow-on for each; full recovery
Met Agan, Calvin, and Frankie at the track. Alex joined up later on. They all did a conditioning mile with pull-ups, stadiums, and dips on the bleachers. The runs today were a bit different. I ran each of the distances above but then continue to run/jog for another 100m with whatever I had left. The 100m follow-ons are surprisingly difficult (to just keep moving forward at all) because your body naturally wants to let-up after it crosses the finish line and you hit the stopwatch. To keep moving is really tough for me. It was really just a jog...I thought about keeping my upper body form intact.
1. 400m - sub-60 - 59
2. 300m - 41 - 42 or 43
3. 200m - 26 - low 25
I was not happy with my 400m or 300m times today. These goal times were from last year and I ran a 57sec 400m last week on short rest. So something felt a bit off. It's possible I was still a bit weak from my illness last week. The rest of the guys helped me run the 2nd half of the 200m, which was greatly appreciated.
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Thursday, March 10th - Conditioning mile, then plyos
I was not feeling great at work today...low energy and headache, so I took today off to recover.
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Friday, March 11th - Off
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Saturday, March 12th - conditioning mile or x-training
Laura and I ended up going for a long run today. All told, I ran close to 7 miles in over 65 minutes. Laura ran just under an hour and closer to 6 miles. I can't remember the last time I ran for an hour. By the end I started getting a few interesting pains in my shins but otherwise felt okay. We ran up Rock Creek Park quite a ways and then looped back around past Laura's house (where she stopped) and then down the hill to mine.
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Sunday, March 13th - 10x100m, walk same distance for recovery
My workouts were re-written due to my brief illness/resulting weakness, so this was a conservative workout that worked more on conditioning than speed. In addition, the long run from the day before had done a real number on my hip flexors (which I now think are a bit under-strengthed). My hips were very sore when I walked. So much so that I forewent my spikes and just ran in sneakers. Salmi, George, Laura, and I all ran. I felt awful for the first 3 reps, barely making it in under 15 seconds. Then, something clicked...not sure what it was exactly, but I ran the next 7 in closer to 13 seconds. I guess my hips warmed up enough/I got used to the sneakers. Salmi/George were consistently around 14 seconds. Laura hit 18 seconds for hers. All solid times. We all pushed each other.
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Monday, March 14th - x-train for 30 minutes, then weights
I decided to take it a bit easier this Monday than I did a week ago...my legs were sapped after my impromptu spinning session last Monday. After getting off the bike, Laura and I went straight into pull-ups and abs. Laura is getting very close to her pull-up...she's been doing sets of 10 of eccentric pull-ups (just the lowering motion). We then moved on to squats, bicep curls to shoulder press, and Laura did calves. Then Laura left and I continued with some overhead squats, a set of max reps @ 135 lbs (I got to 15), and bench press, standing running arms, and the hip machines. For the squats, I did sets at 255 lbs again and played it conservative without a true spotter (i.e. a dude who could actually help if I were to fail). I did sets of 4, 3, 4. I could have gotten a 5 or two in there but didn't want to push it. I got out of the gym within just over 2 hours. It felt good to have a bit of extra time. For overhead squats, I moved up to 3x10 @ 75 lbs. Challenging but doable. I think I'm making up some of the gap on my under-strengthed back.
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I'll send out Week 10 Summary within a few days.
Andrew
5 comments:
Week 18 - Day 2
Sun was out and very nice at Reid on the grass. I had to run there and not on the track as planned. I needed to go at lunchtime so I had to contend with a hill in the first 100m.
1. 400m - sub-60 - 60.1s
2. 300m - 41 - 42.2s
3. 200m - 26 - 26.5s
I was really happy witht the times, would have been better to run at the AIS and given it a good crack at the sub 60 barrier.
Week 1 - Day 2
Suffered a slight strain last night so I didn't really want to run on it today. There was also a strong wind blowing down the second 100m.
1. 400m - sub-60 - 60.2s
2. 300m - 41 - 44.0s
3. 200m - 26 - DNS
After the 300m I felt my leg a little so I decided to cut the session short and go home. Live to fight another day so they say.
Week 19 - Day 2
Went out to the AIS... Another windy day at the track
1. 400m - sub-60 - 60.1s
2. 300m - 41 - 44.0s
3. 200m - 26 - 27.5s
I was unusually flat today. Not sure what the issue was.
Week 21 - Day 2
Last week was a shocker... Got a cold bad enough to stop me doing a full weeks worth of training. Which in hindsight explains why in week 19 I didn't perform so well, I was obviously coming down with it.
Yesterday wasn't much better, could only manage 4 out of 8 200m reps. When I warmed up tonight at the AIS I felt really heavy and was expecting to struggle. I did have a plan to go out harder in the 400m as I've just struggled when I cruise the first 200m in 28s...
1. 400m - sub-60 - 57.7s
2. 300m - 41 - 41.5s
3. 200m - 26 - 26.6s
The 400m went to plan beautifully. I even kicked in the third 100m around the bend. To put this in perspective a 57s rep is pretty much 98% effort for me. I needed that 400m it has given me confidence.
Week 24 - Day 5
Big chemical explosion today in Canberra and then a big wind at the AIS to contend with as well.... Not the best conditions to replicate my last effort at this.
1. 400m - sub-60 - 59.7s
2. 300m - 41 - 43.5s
3. 200m - 26 - 26.4s
The wind just hurt me in the first 200m.... But I did pretty good anyway. Not a bad finish to the week.
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