Wow first 500 in a long while, and i paid for it. First 300 was as fast as my 2*300 workouts, which i am happy about. However, my split at the 400 mark and 500 mark showed that i was faster on the 5th 100 than the 4th despite feeling like i was completely out of gas and in slow motion. I think my timer probably hit the watch at the wrong place for the 400 mark. If she didn’t, i am very confused . Regardless, i am happy with my time, although i felt bad enough to ditch the 300 i was planning to do after. Ironically, there was no sign of any hammie or hip problems, so i think it was just really sore on Monday because i don’t think that it wouldn’t be aggrivated by SE and hvy squats if that is what caused it earlier…
Regardless, despite midterms this and next week, training is going well. Maybe i have this stress control thing down now
Did feel like getting up today, so i used my normal bike ride in to the gym as a tempo workout. Weightroom felt ok, but it was hard to focus. Still happy that i got something in. Muscle recovery from yesterday is good, mental recovery is fair. Probably will get better when my fluid mechanics midterm is over and the thermocouples in our lab stop breaking. I swear that i am becoming a technomancer.
4/30 MAX V
Bike warmup
dynamic flex
walking As
skipping As
running As
475 practice strides (each faster)
2 flying 30s
2* flying 45s
Deadlift 22 @ 315
GHR 28
Abs
1hr Hapkido (locks and ground)
Been reading other journals, so i decided to post exactly what i did in addition to my work sets. Does anyone have any suggestions?
Today felt decent, one of few days this week that i wanted to workout. 30s were clean and fast, need to find a good way to time them. Ment to do flying 40s, but i did 45s by accident. I feel that this should help me with 400-specific speed more, but i will probably only do 30s on my next speed day.
5/1 SE ish
warmup jog
dynamic flex
walking As
skipping As
running As
2*50m strides
35 Depth Jumps
4130m grass
20 dips
20 pullups
Swimming intervals
abs
Ok it was a beautiful Socal day and hotter than heck. So after my 4th 130 i decided to go swimming for the rest of the workout (my complex has a pool). All in all, a good workout. 130s felt fast and the swimming was nice. Stress has lifted and i feel great
5/3 MaxV
Bike warmup
dynamic Flex
walking,skipping,running A’s
3*100m strides
3*flying 30s
power snatch 32
squat 31 (@ 33 weight)
GHR 16
abs
1 hr hapkido (locks)
Well, sunday passed without much notice. A little soreness in my arms and shoulders from the swimming. Today was odd. Warmup felt ok, the first 2 30s felt great. However, on the third, i couldn’t accellerate up to top speed, it was like i couldn’t get into high gear. So i cut the workout short and went to the weightroom. Snatches felt easy, squats felt bad (had trouble making the rep counts). Just a weird sinusoidal day…
Felt lethargic today, probably due to the insane heat we’ve been getting. This probably wasn’t helped by me not sleeping well last night. It could be that stress is hurting me too, but i have nothing to stress about this week so i doubt it. I think that i am going to need extra slayer to be able to do well at my 500 workout tomorrow…
5/5 SE
bike warmup
dynamic flex
“steping over” drill
3*strides
1*500
squats 2// (two reps then two staples)
GHR 1*4
abs (20 reps of various exercises)
.5 hr kapkido (throws)
Wow, today was interesting. Felt bad on the warmup (like my abs were gone), but the interval itself wasn’t too bad. First 300 was decent speed, but my speed dropped badly after that. Once i crossed 400, i felt like everything shut down, but i think that i maintained form well. In the weightroom squats felt good on the first set until i added weight and preceeded to get stapled by it twice. After that incident, i did GHR’s and abs then left…I really need to stop this bottoming out at the end of workouts. Hopefully next week i will be able to add in the 300 that i have been planning to do the last two wednesdays…
Woke up today and felt hungry, so i ate more than usual before workout today. Tempo felt nice, it seems like i am recovering from the 500s, so all is well on that front. Went to the weightroom and couldn’t find the belt you can strapp weight to, so i did explosive dips and long eccentric pullups instead. Stress levels seem moderate for now. They would be worse if my thermocouples broke again in my lab yesterday, but they didn’t so i am ok
Really looking foward to tomorrow’s workout and the weekend in general.
5/7 Max V
Bike Warmup
dynamic flex
walking As
skipping As
running As
4flying 30s
1100 (all out)
Deadlift 31
GHR 25
Abs
1hr hapkido (misc)
Today felt good starting off, despite my training partner crashing her bike and needing to take the shuttle in today. First 2 30s felt great, but i couldn’t focus on the last two because someone was playing whiny emo junk from somewhere in the complex. i figured i needed something that i could go psycho on, so i did a standing start 100. Sorry no times, because i was by myself. Anyway, it must have been fast because i got a compliment from someone else who was training on the track. It is nice to hear that i am not running so tense anymore :).
Only 6 wks to go on the 400 and 7wks on my hapkido event…so far so good
Well today was hot. Workout was fun, but i could feel myself getting sunburned, not good :). 150s felt easy after the first one, when i stumbled on myself. Unfortunately, i couldn’t do a contrast shower today. I tried to go to the hot portion after the cold portion and i just couldn’t stand it (ironic isn’t it). So i just had a nice cold shower…
5/10 Bike warmup
dynamic flexibility
walking,skipping,running As
2 strides
2 practice starts
2flying 30s
2flying 45s
Squats 23
Power Snatch 22
GHR 1*5
abs
hapkido(striking)
The hot weather that we have been having has changed into winds. Still beautiful, but today we had a headwind. Regardless, the 30s felt ok and the 45s felt better. I think that i finally am getting the hang of how flying intervals work. Weightroom was lackluster, but at least the power snatches were ok. I am wondering if i should drop the PS’s…It seems that every workout or so that i incorperate them my squats stink. Oh well, i will try them next week and then give it some thought.
5/12 SE
Bike warmup
Dynamics Flexibility
walking A’s
skipping A’s
Running A’s
“stepping over” drill
3*strides
1*500
Squats 3/2/2
GHR 2*5
Abs
1 hr hapkido (locks)
Despite being really stressed out yesterday due to more thermocouple data errors, i had relatively good sleep last night. Today felt great with an overal better run interval. At 200m i was right on track for getting 50 but i lost a little speed on the 3rd 100 and died at about 360. The funny part is that my training parter sprinted beside me at the last 100, so i have someone to chase so my splits were almost the same for the last 2 100s of the 500. Maybe i should have them sprint beside me at the 250-300 point next time :). All in all, it was a good workout.
On a side note, until my stress levels off, i don’t think that i should add the 300 to this workout as planned. Recovering is hard enough from just the 500. Maybe since i don’t have midterms next week, i might try it…
I had i midterm today and i decided to sleep in a little in order to couteract the mediocre sleep i have been getting. Recovered pretty well from yesterday
5/14 Speed Endurance
bike warmup
dynamic flex
Walking and skipping A’s
2*warmup strides
150m,125m,100m,75m
2*kicking sprints
Deadlift 3*2
Hvy Abs
Rep Abs
1 hr hapido (various)
Today felt good. I wish i had times, but my training partner (who is training for the 100) planned to do something else today on the track, so i didn’t get them timed. I think that my aggression is coming back on the track. I feel like i can now get aggressive without tightening up (which was a big problem in HS for me). The cool part was that i finally got batts for my mp3 player so those deads felt easy. The different slayer makes in a weightroom that usually plays emo crap (well the weightroom doesn’t technically play emo, but there is always a person on the dumb treadmills with it leaking through their headphones).
5/15 SEish
Warmup
dynamic flexibility
3*10 sit jumps
A skips,walking A’s
4*100 grass,uphill
20 dips
15 Reverse pushups
12 Chins
12 Pullups
abs of various sorts
Today felt great. Nothing much of note except that my last 100 was ripping. Felt effortless and quick. My training partner missed on the clock, but she said it was faster than the other ones. Thus ends the second 3 of 3-1-3, i am looking foward to unloading a little and seeing my times drop!
5/17 Sp end
bike warmup
dynamic flex
walking a’s
skipping a’s
running a’s
5*100 (at high intensity)
squat 2x4
GHR 1x5
abs
1hr hapkido (grappling/forms)
Today felt fast. It seems like i have really fixed the relaxation issue on shorter intervals. For the first day of an unloading week, it seems like i could be having some great workouts this week…
Wow yesterday couldn’t have gotten worse. My bike is in the shop (so i had to walk to the weightroom today), and have midterms this week. In addition, my hapkido event got moved up two weeks, to the day that i get back from socal (or the day after my last final). I will literally have to drive from the airport to my hapkido event (as compared to having two weeks with my instructors to polish everthing). I guess this means that i will have to just pick up the slack…
Thanks for the input, i will try to put up times when i can. I usually run with my training partner so i rarely have times. When i get them, i will post them
Well, i finally got times on my 5. Qualitatively i started a bit fast though i could hold it, but i died in the 300-400 section but picked it up when my training partner ran with me after she got my split to the finish to get my final split. (man it feels bad to be wasted by one’s gf).
From the times, i think that the 300-400 region is all mental. It really doesn’t make too much sense for me to speed up that much in 400-500 region. Maybe i should have my training partner push me there? Other than that i am happy with the first 3 100s and the last 100. (my 100m PR that i timed for fun was 11.8h, so i think there is more room for improvement in that realm). My analysis from this is to continue working the Speed endurance aspect as planned, using the template of SpE,SE2,MaxV,SE1. any thoughts?
. Regardless, i am happy with my time, although i felt bad enough to ditch the 300 i was planning to do after. Ironically, there was no sign of any hammie or hip problems, so i think it was just really sore on Monday because i don’t think that it wouldn’t be aggrivated by SE and hvy squats if that is what caused it earlier…