Thursday 21/8/08
Ext tempo - It was pissing down with rain, so I did my tempo work at the beach.
1200m total
I have really bad DOMS in my hamstrings and glutes today. I’m pretty sure it’s because I did weights before my running yesterday. From now on I will make sure all of my running is done before weights. Hopefully the soreness won’t interfere with tomorrows speed work.
Bulgarian split squats tend to illicit some extreme DOMS in the thigh and glutes, especially if you aren’t used to doing them, at least from personal experience.
Thought you were only going to do squats during spp?
Yeah, I just found that out first hand.
I’m pretty sure that doing intensive tempo afterwards made it much worse though.
Read my post from five days ago.
I extended my GPP by 4 more weeks. I think 10weeks of GPP was never going to be enough for someone at my level.
Dude, I just realized that you are doing speed, tempo, tempo, speed, tempo, tempo as well.
So rest day is Sunday as well.
I just need the weights part and all is well man.
And how does the 20 FEFs and EFEs work? How do you measure the distance?
I just take 20 steps and put a marker down, and then take another 20 steps and put a second marker down and then the same for a third.
It’s not perfectly accurate, but unless I am actually timing myself, I don’t think it matters if the dist is off by half a meter or so.
Friday 22/8/08
I was still feeling pretty sore from Wednesdays workout, so todays speed work was only at about 90-95 percent intensity. I also went easy on the lower body weights today.
Sprints on grass – 5x10, 5x20, 5x30
Broad Jumps – 5x2
Weights – Squat (60kg–3x10), Chinups (BWx10,8,8), Db shoulder press (50lb–3x8)
Sunday 24/8/08
I missed Saturdays extensive tempo session, so I did it today instead.
Big circuit - 2200m at 70%.
My right hip flexor felt tight.
Monday 25/8/08
I only had a couple of hours sleep last night, and I was very busy today, so I decided to just do my speed work and skip the weights.
Sprints on grass - 5x10, 5x20, 5x30
Wed 27/8/08
Intensive tempo – 5x250 (3 minutes rest)
I had planned to do six reps with 3.5 minutes rest between reps, but I was running out of time so I had to modify the workout. The session was done at 5:45 am before work.
Times: 43, 40, 40, 41, 42.
My target time was 40 seconds for all of the reps. I think the reason I went over 40 for three of the reps was that I was still half asleep. Next week I will do 6x300m with 4 minutes rest, aiming for 48 second reps.
Weights – Bulgarian squats with front leg elevated (45 lb db’s – 3x6), Hypers (3x12), DB shoulder press (50lbx6, 55x6,6), Chinups (3x9)
That shows true love right there man. Doing track work THAT EARLY. Getting up that early just so you can train is crazy on it’s own man. That’s not crazy man. That’s love.
Lol, you crack me up man.
The weird thing was, It actually felt like it gave me much more energy during the day than I normally have.
Usually I do all of my running at night/late afternoon, but I might start doing my tempo work in the morning.
Thursday 28/8/08
Extensive tempo – 6x200m (90 seconds rest while slowly jogging)
I aimed for 36 seconds per rep. My times ranged from 34-37.
This session was done at the track. I prefer doing my extensive tempo work on grass, but it was too dark to see by the time I started, so I figured it would be safer to do it at the track.
When Im 21/22 like you Ill probably be doing the same thing. As long as Im under this house with my parent rules, I dont think its happening lol.
Thats on some Kobe thing man. Training at like 5 AM lol.
I was very busy this past week and unfortunately I missed two weights sessions and two extensive tempo sessions:mad: . I don’t intend to miss any more sessions from now on though.
Friday 29/8/08
Speed work at the track – 5x10, 5x20, 3x30, 3x40
After my speed work I felt like testing myself over 400m just to see where my fitness is at. I ran 61.63 seconds HT in flats. I think I went out way too slow, as my last 100m was much faster than the first three, which is not normal for a 400. I am pretty sure I would have gone below 60 seconds if I went out harder.
I get to run a 400m special endurance rep in week 8 of SPP, so I will be interested to see how much I improve. Hopefully I will improve by a lot by then, as I will already have done 7 weeks of quality special endurance work twice per week.
One of my goals since the start of GPP has been to get fit enough to run 600m in around 90 seconds in my first week of SPP. I am not quite there yet, as I am guessing I would need to be able to run 400m in around 55 sec in order to run 600m in 90 sec. I only have 2 weeks of GPP left.
Saturday 30/7/08
Ext Tempo 1200m
Monday 1/8/08
Speed – 5x10,5x20,4x30,3x40
Weights – Squat, RDL, Bench, Seated row (all 3x6-8 reps)
Tuesday 2/8/08
Ext Tempo 1000m
Wednesday 3/8/08
Tempo (5:45 am) – 5x200m in 32 seconds (2 mins rest). I was meant to do 6x300m but didn’t have time. I will do that workout on Saturday instead of the ext tempo I had planned
Thursday 4/8/08 – Speed – 5x10, 5x20m, 3x30, 4x40
Broad Jumps – 5x2
Weights - Squat (77kgx6, 80x6,6), Hyper 15lbx12, 25lbx10,10)
Saturday 6/8/08
Weights – Seated DB press (3x6), Chinups (3x8), rear delts (2x10)
Intensive tempo – 6x300m (4 mins rest btwn reps)
Angry plovers started trying to attack me during a warmup lap:eek: , so I decided to avoid that section of the track. I did the workout by repeating the 100m straight 3 times in a row, ie I ran 100m, stopped my watch at 100, then spent 10m decelerating, then immediately turned around to run a second 100m, but only restarted my watch when I reached the start line, and then repeated this for a third 100. So each rep was really 320m, but only 300m was timed. I hope that made sense.
My times were 48, 48, 50, 50, 52, 51
My target time was 48 seconds. It felt like having to stop and start during the reps made it slightly harder.
For next Wednesdays workout (my final Int tempo session) my plan was to run 4x400m in 64 seconds, with 5 mins between reps. Based on todays session, I think I will revise the target time to 66 seconds.
Sunday 7/8/08
Speed - 4x40, 2x40
I had planned to do 2x4x40, but my right calf started feeling quite tight, so I didn’t do the last two reps. After the session I did some foam rolling on it too loosen up the muscle a bit.
Weights - Squat (80kgx6,6,6), RDL (90kgx8, 95x8,8)
My first training session of SPP is next Saturday.
For the 6-8 weeks of SPP, I won’t be able to do multiple training sessions on the same day (except for on the weekend), so weights will have to be on a separate day during the week. Here are the two options I am deciding between:
b [/b]
Sat – Accel + Special end 1 (<300m) + Weights
Sun - rest
Mon – ext tempo
Tue – Accel + Special end 2 (300-600m)
Wed - Weights
Thu - rest
Fri – Ext tempo
b[/b]
Sat - Accel + Special end 1 (<300m)
Sun – Weights
Mon – Ext tempo
Tue – Accel + Special end 2 (300-600m)
Wed - Weights
Thu - rest
Fri – Ext tempo
I am leaning towards using option 1, as it would allow me to have two full rest days per week, allowing better recovery from the higher intensity of SPP.
During weeks 8-12 I will probably be able to do multiple sessions per day, so my weekly schedule will look something like this:
Sat – Accel + Special end 1 (<300m) + Weights (maintenance)
Sun - rest
Mon – ext tempo
Tue - rest
Wed – Accel + Special end 2 (300-600m) + Weights (maintenance)
Thu – ext tempo
Fri – rest