5/4/05
Week-20 Wedsnday
Workout: 800m jog, stretches, drills, 15 min run (mild intensity… not hard, but too fast for 14 mile long-run pace) 8x100m strides on grass, 10 min run (not jog, run) stretches, warm shower.
My right knee is pretty sore today. Well, not the knee-joint itself, but where the tendons connect with the upper shin is a bit sore. First time it’s been sore. Gonna ice, and take 350mg Asprin. (good ol’ asprin who needs ibuxacilprofaline? Not me.) Anyway, other than that i ran the 100m/yard strides pretty easy on grass too. The first 5 I did on grass, but the uneven nature of the field was reason enough for me to kick off and finish the last 3 on our good ol’ fashioned dirt track.
Pretty tough workout totady. I gotta admit I didn’t push the pace too hard, as my IT band was flaring up a small bit and my butt was gettin’ a bit tight too. Not worried about the actual workout being too easy, though. I was sitting down for a good minute or two after it, heh . I’m going to do a similar workout, or faster, next Tuesday. Knee was fine today. Should note that yesterday, post-workout my IT band was a bit tight, and it hurt when the band flexed over/around my hip. Still does today, but not as bad.
A few questions:
-Where do you start your 200+150 from?
-How long do you take between the 200+150 sets (or is that 2min as well?)
-What intensity are your runs? I see your recovery is short
Judging by your results, you seem to be progressing nicely. Keep up the good work!!
Heh, I kind of worded that workout wrong. I did 3x200 and on my fourth interval I did 150, because of tightness. I mirrored the same thing again. I do the 200’s at 30.0-29.7 pace (On gravel ugh!) with 30-35 seconds recovery… It’s supposed to be a solid 30 seconds, but I uhh… get a bit reluctant to get back on the line after my 4-5th interval
You’re a new poster, welcome Mc. You had any experience with half-milers?
Thick art session today. He worked on my hammies, inner hammy abductor thingies, and the IT band on my left leg. I went for a jog afterward. It was refreshingly easy.
Too bad … I kind of liked the 200+150 combo :). With such short recoveries, that must be a pretty tough workout. I tried to do 2x4x200 in 30s w/60s recovery earlier in the year, and thought I was gonna die after 4 (I’m in better shape now though :)).
I used to be a 400/800 runner back in the day, so I did a lot of 200/300 repeats. Now that I’m slowly getting back into masters track, I’m concentrating more on the 200/400 combo. I ran an 800 indoors this winter and ran a pathetic 2:18 after running a 400 earlier. I figure that I could run around 2:08 now based on how I feel in training.
Running on gravel must be though! I used to train on a gravel track before I joined a club back in the days. I felt I worked a lot harder even when I took into acount the slower times. I reckon your 30 sec 200s are probably equivalent to 28-29 on a synthetic track. How do you find the transition from gravel during meets?
Today was a nice easy day. Hangin’ out at my grammies in Sacatamatoe, went and ran without a watch. I finished with a decent 600m drive, for the heck of it. The parks up here are nice, but all the paths were made out of concrete. I alternated between squishy grass and slippery concrete.
Well it’s good to see that I’ve got like company, Malik. Out of the hundreds who post here I’m pretty sure 4/8 runners make up less than 1% of the populaion. We’re not the smallest minority, though. There’s ONE juggler who posts regularly.
The transition isn’t too bad, from gravel to rubber. My splits always amaze me, though. I’ll do 400’s in 61-62, and be dying on my home track, and then take a race out in high 56’s and not be winded!
It’s great to hear that you’re gettin’ back into track, though. What are your PR’s? I am a bit jealous that you’re dropping down to the 400/200 double. The training is a bit less… painful
Even though I’ve dropped down to the 2/4 (for now :)), I still consider myself a 4/8 guy at heart.
That’s why I’m impressed with your 200 repeats with such short recoveries. I know what it’s like to run on gravel track … and it ain’t easy :).
Thanks! I used to run high 47s and 1:53s before I stopped back in 87. I started running again last year but tried to do hit the track without a proper base, so I would up doing mostly tempo type sessions. Still managed to run 23.87 and 53.90 for the 200/400. I’m hoping to run low 23 and low 52 this year though :D.
You’re right, the training is less painful, but there something about running 200/300 repeats with an elephant on your back which can’t be beat :D. In a sick way, I’m looking forward to doing SE2 session in a few weeks :eek:.
5/10/05
Week-21 Tuesday
Workout: 4x200+200 (really actually 200+200) with 2:00-2:30-3:00 rest progression between reps 30 secs between runs.
I had to use a borrowed watch (My beloved Timex is missing ) so my splits weren’t exact. But everything was under 30, except the last rep which was 30.04 Maybe one or two of the early ones were under 29. But I got my feet onto a rubber track to do this workout. Very happy about that. During the last rep, my right calve started to show warning signs of a cramp, and during my cooldown both cramped up mildly. Ahh… good ol crampies So good to have them back.
5/11/05
Week-22 Wedsnday
Workout: Nada, played a bit of b-bal. And then took the AP Art History test, my last one… Only had to BS through 2 of the 7 essays, which is a remarkable accomplishment (Who cares about Duccio or Picasso, for christ’s sake??)
5/12/05
Week-22 Thursday
Workout Nada, went to a wedding, got haircut and finished shopping for prom. Need Sleeepp…
Workout Meterage:
0
Weekly Meterage
12200
5/13/05
Week-22 Friday
Workout: Does 2 hours of dancing count? I went to San Lorenzo Valley’s prom tonight. It was a lot of fun, I learned dances like the shopping cart, the sprinkler, and no… I didn’t do the horizontal mambo with my date
I did get to sleep at 3:57 in the morning, though.
Workout Meterage
?? I’d say 4000m worth
Weekly Meterage
16000
5/14/05
Week-22 Saturday: MBL Finals
Race/Workout: I did the 4x400 third leg: we placed a close second. I also ran a very poor IMO 800, and placed second No triple crown league championship for me. See results page for details
who needs ibuxacilprofaline? Not me.) Anyway, other than that i ran the 100m/yard strides pretty easy on grass too. The first 5 I did on grass, but the uneven nature of the field was reason enough for me to kick off and finish the last 3 on our good ol’ fashioned dirt track.
. I’m going to do a similar workout, or faster, next Tuesday. Knee was fine today. Should note that yesterday, post-workout my IT band was a bit tight, and it hurt when the band flexed over/around my hip. Still does today, but not as bad.
) so my splits weren’t exact. But everything was under 30, except the last rep which was 30.04