8/28/03
Tempo 100s in flats on grass
3x4
17.1,(30sec) 16.1,(30) 15.1,(30) 14.7(3min)
13.9,(30) 14.7,(30) 14.5,(30) 14.1(3min)
14.3,(30) 14.6,(30) 14.2,(30) 13.8
1st set was a tester because I had to gauge how fast they should be, after that I felt good, held form and finished strong.
Friday- strength endurance/special endurance- skips, high knees, high knee skips, kareoke, then 2x300@100% with full recovery, target 36-37.
Saturday- tempo or rest
8/29/03
Today was a dissapointing workout, well not completely, but I was pretty fatiqued, maybe from wednesday and thursday’s workouts or maybe from the strength endurance I did prior to the workout. It is funny, I get so anxious to run my next workout that sometimes I am not allowing myself the proper rest in between speed endurance/tempo/and special endurance. Normally I am able to do the strength endurance before a special endurance workout and hit my target times, so I don’t think that was the problem. I think I get excited and push my tempo faster than 65-75% and it almost becomes an intensive tempo day, hence not allowing my body to recover. Anyway, after running the first 300, I decided to, instead of running another with full recovery, run a 200 and 100 with 10 minutes r/r.
300 (38.9) after seeing this time and feeling like I wasn’t recovered enough, I took a 10 min active break and ran a 200
200 (22.7) I felt good coming off the turn and usually 200’s feel pretty easy even after a small amount of rest. Then, after another 10 min active break, I ran a 100
100 (11.29) not bad for timing myself and trying to adjust my watch during my last 5 strides.
I really need to rest better as well as stay on myself about getting those 300 times down in the 35’s, 34’s, and even 33’s. I think right now after a good rest, someone else timing, and a solid training partner(which I’ll have starting in september) I could run about 35 something. But we will see in september.
Sat 8/30/03-- rest
Sun 8/31/03-- speed-- 60meters(3min r/r) 60meters(full r/r) 50meters(3min r/r) 50meters(full r/r) 40meters(3min r/r) 40meters- lower body weights.
Mon 9/1/03-- rest
Tues 9/2/03-- tempo 300s
Wed 9/3/03-- strength endurance/special endurance-- 3x250(15min r/r)- lower body weights.
Thur 9/4/03-- rest
Fri 9/5/03-- tempo 200s and 100s
I have seen many people on here changing their workouts because they feel they can’t lift lower body on the same day as speed or special endurance. I don’t feel that way, instead I like to focus on the amount of rest I get before another special endurance or speed endurance session. I don’t think I am getting adequate rest if I do, for example;
speed endurance
tempo/lower body weights
special endurance
I guess in contrast I could go with;
speed endurance
tempo/lower body weights
rest
special endurance
But I think I like the way I have been doing it. All comments welcome.
Actually, I think I do like this way.
Ok, I had to change the workout because I didn’t get to the track on sunday, I probably needed the rest anyway. Also, I decided to hold off on any short speed work with maximum r/r. I have also decided to do tempo after strength/special/speed endurance, then rest.
Sun 8/31/03-- rest
Mon 9/1/03-- strength endurance/special endurance- 3x250
Tues 9/2/03-- tempo 300’s
Wed 9/3/03-- rest
Thurs 9/4/03-- speed endurance
Friday 9/5/03-- tempo 200’s/100’s
Saturday 9/6/03-- rest
Ok so my last post was all wrong and now I think I have this right. It will probably change again because I try to listen to my body when I am running. It is almost worthless to plan the entire week because it is usually a day to day thing.
9/1/03-- The 3x250 workout was damn good, I needed the 2 days of rest obviously, but it was hard as hell. After the first I had to do the talk to myself thing and get pumped for the second, and the third, that was all on the strength. Melissa ran 150’s and was my rabbit, she took off from 150 when I was at about 190, so I really pushed off the turn and passed her all 3 times somewhere between 40 and 60 meters left to go. On each 250 I had about a 5 step jog into the 250 mark
250(28.05)
13min r/r
250(27.51)-- pretty good time, a second off my pr, but that was running with a 10.2 100meter sprinter and in my 97 season when i qualified for indoor NCAA’s
13min r/r
250(28.7)-- It hurt, it was the same feeling I get after running 4th leg on the 4x4. You know that feeling that no matter what you do you cant get comfortable, the lactic acid build up is unbearable, yeah, that feeling.
9/2/03-- tempo- 2x3x300. These are getting easier.
9/4/03-Today was the first day of my exercise for fitness class that I teach at the junior college. I decided to have everyone jog/stretch elaborately/ and then run a mile. I ran the mile with them and it was horrible, I ended up going out too fast for myself and had nothing left at the end. I ran 6:42 and was edged out by a few sprinters who I will not hear the end of it from for the entire season, or at least until I beat them in the mile later in the year. After that I let everyone go home then I did my speed endurance workout, which ended up being more like intensive tempo because I was so dead from the mile. I took about 10 minutes break after the mile then ran 4x150 with 5min r/r.
150-(18.3)
5
150-(18.1)
5
150-(18.07)
5
150-(17.82)
I wasn’t really dissapointed with the times after running an all out mile. In the future I won’t do that because it kind of ruined what usually is a very good workout and without running the mile i would normally avg 16.8 or so.
9/5 and 9/6 rest
9/7/03-- 5x300 with 3min r/r. 44, 45, 45, 44, 44.
Mon 9/8/03-- Circuit with full body strength, core, pushups, tempo runs, squat thrusts, jumping jacks, and calf raises.
Tue 9/9/03-- warm up, long stretch, rest
Wed 9/10/03-- 2x3x300 tempo
Thur 9/11/03-- rest
Fri 9/12/03-- SE, 3x250.
9/13/03-- rest
9/14/03-- 3x300 with 3:30 rest.
They were, 40, 41, and 41. I am starting to get back to form on my 300’s, soon I will run 2 with full recovery in spikes to see if I have gotten down to 36 or 35 yet.
9/15/03-- 5xstadiums- 3x150
6min r/r
5xstadiums- 3x150
9/16-- rest
9/17-- soccer with fitness class
9/18-- strength endurance and tempo(20x100–10 then 5min r/r then 10)
9/19-9/21-- rest
9/22-- circuit with 200’s, 400’s, situps, pushups, squat thrusts, calf raises, and jumping jacks.
9/23-- 3 football field in and outs. 7 x stadiums, water break, 7 stadiums, water break, plyos up stadium, 5x50 meters
9/24-- 10 min continuous run
9/25-- rest
9/26-- starting to workout again, upper and lower body lift
9/27 and 28-- rest
9/29-- 10 stadiums then 150 @ 90% (6min r/r)
5 stadiums then 150 @ 90%
9/30-- 10 minute run then 7 x 100 @ 75%
My training has been a little sporadic as of late but that is ok because I am doing well but needed a little rest. I try to stick to 4 days a week and I am about to start gym work too. As long as I stay in good shape until november, then i begin my real training again.
10/1-- only exercise i got was going up and down the steps at pac bell park to get food while watching the Giants vs. Marlins in the NLDS.
10/2-- played flag football with my fitness class.
10/3- Rest
10/4- Drills and short sprints
10/5- 2 laps with stadiums, 9:43-- 10 x 50 intensive tempo
10/6- 200(24)-150(17)-100(12) with 10min r/r–11am
3:30pm-- 10min run then 8x100 tempo
10/7-Rest
10/8- 7x200 tempo in the a.m.
10min jog in the p.m.
10/9- 15min jog with mjc track team
10/10- rest
10/11- 2 mile race at Castro Valley Invite- coaches race, i shouldn’t have done it, the hills were tougher than ever, i ran about 12minutes before i had to walk half a hill, i finished about 36th out of 50 in 18:13. All my high school cross country athletes were laughing at me, it was cool, because they always see me being confident, running sprint workouts with no problem, they were happy to see me struggle. I can laugh at myself so it was cool. The winning time, some ringer ran 11:25, our head coach who is about 45 and in good shape took 13th at 12:30.
10/12- rest
10/13- 10 stadiums, 150-- 6 stadiums, 150-- 4 stadiums, 150
10/14- 15min run
10/15- 7 x hills at carnegie park, the hills took about 25 seconds per run.
10/16- rest
10/17/03 upper and lower body lift
10/18/03-- speed-- 5x60 95-100% with 2min r/r then 8 min r/r then another set of 5x60
10/19/03-- rest
10/20/03-- 800(2:45) 3min r/r-- 400(1:17) 3min r/r-- 250(:40) 3min r/r
3x200(:31) with 1min r/r
10/21/03-- rest
10/22/03-- 250m split runs, 150(95%) walk 100 100(95%) x 4
Good workout, i ran it with my jc athletes and i did very well, didn’t feel very tired, finished as strong as i started. I am having a little soreness in my groin but i am taking ibu and icing hopefully it will go away, i can’t afford too many days off, my training is going well, i rest more than normal because of the groin but come december i will be getting close to competition season.
10/23-25/03-- rest and drive to and from mt. sac for cross country invite, did a lot of walking up and down hills with my daughter on my shoulder trying to follow the cross country races. I needed the rest.
10/26/03-- upper body lift
10/27/03-- Plyometrics
10/28/03-- a.m. 7x120 intensive tempo with walk back r/r
p.m. 200-150-100-50-100 at 85%
10/29/03-- 2 mile run
10/30/03-- Hill work
10/31/03-- upper body lift and plyometrics