Forgot to write about yesterday’s workout.
Goodness…I almost cried at the end. It was 2(3*300m), and she wanted them at 52seconds, with only a 100m walk recovery (15min between the two sets). Actually she wanted a jog recovery, but after the first one I’m like “you gotta be kidding me…”
These were my first 300s since last May, and my first time doing them with so little recovery. After the third one of each set, I thought my legs were going to fall off, my knees buckled and I was dizzy… My times were progressively deteriorating too:
48sec (to my coach’s surprize and satisfaction - I ran this with a 100m teammate who only ran the first one of each set with me)
53sec (after this one I think it’s impossible to do a third one…)
58sec (hey hey at least I finished the set…)
then:
52sec (I could definately stay with my teammate and do at least a 50, but then that would have been the end of me,and I needed to keep some energy for the other two…)
56sec (“oh boy…what is the third one going to be like…I just hope I don’t hit 60…”)
59sec ("pfeeew… :rolleyes: ")
I didn’t do THAT badly, because I remember last year we would do something like 7*300s, but with a lot more rest, and the range of those was also from 48-59sec. This year I started off in the same range, only the rest was practically non existent for me. :o
Maybe someone should tell my coach that doing weights after a long run is not a good idea and that doing it after speed is the best time? Maybe it should be me??? But it’s not really like we do any real speed practices at this time of the year anyways, so I don’t know. But I definately didn’t feel like lifting after my 30min run today… :o It was at a decent pace. Going around the track (boooooring…) I did a little less than 15 laps. It was a cool down day.
For weights we did: 3 sets of leg curls (20-25-30kg), leg extensions (same weight), pull downs (weight unknown…), shoulder press (20-25-30kg), bench press (not quite sure how heavy the bar was, but the plates added to 20-25-25kg) - all these are 10-12 reps each.
Then we took the bar and did some arm exercises where you extend the bar forward and upwards and push from your legs too (hamstrings mostly) - 3 sets of 10, 12, 16 and then took the bar and did shoulder presses, behind the head: 8-10reps . Those were hard.
One lap cool down.
AAAAHHHH… I thought i was going to do 150s today with my sprinter friend, but instead I paired up with my mid distance friend and did 800s…See, since I run 400, I am treated like a ping pong ball…
So: 2*(2*800m), rests: 3min/rep, 15min/set
2:50, 3:04, 3:04, 3:07
I hate 800s…I don’t know how to run them, I don’t know how to pace myself…I go fast at the beginning, my teammate keeps telling me “slow down, we won’t make it at this pace”, but I just follow my legs. Then after the first lap I’m thinking “goodness gracious…there’s one more to go…”
Oh well it’s over now and I’m going on with my life. :rolleyes:
Nice practice, nice weather, nice meal (mmm…salmon and then some strawberry jello with peaches ).
WARM UP: jog 5 laps, stretch
DRILLS: 550m high knees, 550m butt kicks, 350m A’s, 350m B’s, 2*(50m forward kicks, backwards running and some other drills I don’t know how to name… ), 2*(60m hurdler’s drill each leg)
PLYOS: 5*(alternate leg bounding; 10bounds) Initially I had planned to do just 3 of those, but I HAD to go past that blue line, so I achieved that on my 4th one, and then I HAD to see if I could do it again, which I did .
3*(single leg bounding, 8 bounds each leg/set) These need work…
SPEED: 560m sprints
WEIGHTS: 4(forward squats; 5reps), 2*(10reps leg curls, leg extensions, pull downs), 2*(10reps chin downs, 150abs)
Usually on Mondays I feel very fresh, but today I didn’t really. My legs felt tight (maybe from Saturday’s speed?) and my stomach hurt too (maybe from some extra chocolate on Sunday? :rolleyes: )
Well the workout was the 2*(5*100m), 1min/rep, 20min/set
Didn’t feel good at the first set and had to go the bathroom :o . They were all 15s. Second set felt a lot better. Those were all 14s and the last one was just below 14.
Now my legs hurt, and I did a contrast shower, but I don’t think it helped.
I need to feel good for tomorrow, cause the coach promised something hard (if it’s that 300m workout nightmare from last week, I’ll be having a heart attack on the track). I don’t know why everything beyond 200m seems harder this year…I think because I never had such short rests before not sure… But the shorter stuff is going very well.
I suppose practice DOES make perfect!
Last Tuesday’s 300m workout was hell… Today’s same workout was a lot easier, with better times:
49sec (walk 100m)
53sec (walk 100m)
55sec (15-20min rest)
49sec (walk 100m)
55sec (walk 100m)
56sec (DONE)
(Last week’s times were 48, 55, 58, 52, 56, 59)
Legs were VERY tight after the last one. Especially quads, and the inner part mostly, and hamstrings…I didn’t know how to walk :o
Bad thing: I didn’t get the chance to stretch after the workout cause my friend and I had to leave quickly. Oh well… I can always stretch tomorrow right? :rolleyes:
I get so mad at my coach sometimes…she doesn’t know what she’s doing…
I was all ready and psyched up and had arranged my schedule to have regular workout today at practice; my friend and I got there half an hour early to do a complete warm up, so I would be able to start right away the workout and then make it to my class on time…So we run 4 laps, stretch, are about to do some drills when the coach shows up and tells us today is a “cool down” down and all we’re doing is running 20minutes… :mad: Sooooo angry…PLUS we wasted a day of GREAT weather for some stupid cool down that I don’t undertand the point of it either… Running for 20minutes does nothing for me…NOTHING…Doesn’t improve my endurance for one, doesn’t improve my speed (obviously), doesn’t cool me down for God’s sake…it just tightens my calves and hamstrings because of the way I run on my toes even on longer runs. And PLUS, why on earth should I cool down when I’m feeling perfectly fine, except for some minor soreness in shoulders from lifting??? Aaahhhhhh…
What a waste…
Well for tomorrow, my ear caught something about three lappers…as in 1200meters each run, which I’ve never done before and I’m pretty nervous about that…
I know I know, that’s why I don’t like to know what I’m going to do the next day for a workout, I HATE it when people ask!!!
But God likes me so it seems, because we did 800s and not 1200s:
2*(2*800m), 3min/rep, 15min/set. We did them at a pretty easy pace, not too too hard: 2:59, 3:06, 3:06, 3:05. Last week they felt a lot harder (and they felt faster, when they were about the same intensity, so I guess that is good news.
Yesterday was a light day: Went with my friend to the track, we jogged 5 laps with my friend’s 7 year old nephew (he actually ran more than us), stretched, then went to the weight room and did arms and some ab work.
So the team splits up in two cars and we go to this town/village outside of the city, on a higher altitude, to get to dirt route that one of our teammate knows about, which is full of wonderful hills :rolleyes:
First of all, the view was GORGEOUS. Greece is a lovely place indeed - come check it out
We ran for a warm up up and down some hills on the dirt road while the coach was driving behind us in the car, until we found a good hill to do our workout. The warm up was about 15 minutes of hard breathing…
The workout hill was about 200m and the coach wanted us to do 3 and then 3 again. So we do the first one and half of us start complaining about how long the hill is. This is a pretty steep hill too…especially the last 60m…yikes. So then we cut down the hill to 150 meters, thank goodness. We end up doing 3 and then 2. My legs were so dead at the 5th one, they nearly collapsed twice while going up and I had to stop 5 meters before the finish. The volume wasn’t that much, but it must be that we haven’t done hills in so long - only stairs, which is different. We were so tired at the top, that we didn’t know how to walk down cause our butts and hamstrings were pulling us :o oh boy…
Actually now that I’m thinking about this, while going up, the quads were burning, then when I walked down, the back part was in pain. Hmmmm…
Well anyways, I can’t wait till next week to do hills again, cause I know it only gets better.
Oh yeah, we jogged back for a cool down for about 18 minutes. I kept tripping cause my legs were not in this world :rolleyes:
This week is going to be a cool down week, and I don’t know how I feel about that, because I don’t really feel overworked…
So today all we had to do was jog very easily for 30 minutes, but I went with the distance runners and ran at their pase, so it was pretty much a semi workout for me, hehe. But that’s all we did!!
By the way, I have no side effects from yesterday’s hills. I could really use some hard workouts this week…
Speed day in very nice weather for the middle of November, I hope the weather keeps it up
7 laps warm up
2*( 2* 30-50-80) walk back rest between reps, about 5 minutes between the sets.
I forgot how to run fast or maybe it was just the day - I don’t know. All I know is that speed work has been missing from our practices and I have to think to go fast. Plus I have this bad habit of running and swinging my arms to the sides (I don’t swing them forward, but outwards).
I just feel that I can’t go ALL out. I finish a sprint and don’t even have to catch my breath, and my sprints feel like “floaters” rather than all out sprints.
Any suggestions anyone?
Oh yeah, then we hit the weight room. Mostly arms, some hammies, abs and hypers.
Hmm form drills for the arms? Do you do tempo runs? Becuase thats when I would practice form. And I was under the impressions that “floating”, I’m assuming you mean feeling effortless, low GCT, “light feet”, was desired…and when you feel like your giving the least effort, you may in turn be running your fastest.
Yeah, by floating I do mean effortless, but I definately don’t feel like I’m going my fastest - running 50m feels like running a 300m, where logically, 50m should feel a lot faster, and more explosive. I’m lacking the explosiveness. Maybe do more plyos?
You recommended drills for the arms and tempo, so this is what I did today for a workout, since Wednesdays I practice on my own and do whatever the heck I want (although technically the coach gives me something to do, but I always end up practicing better by myself because I know what I need).
Warm up 2 laps, stretch.
Then I did this run where I’m jogging the turns (or leisurely skipping) and doing drills at the straights for about 85meters. I put emphasis on using my amrs right in all of them. I did a bunch of these:
3 laps high knees
2 laps butt kicks
2 laps A skips
1 lap B skips (only did these for 50meters, but did three reps in one lap)
1 lap flutter kicks
2 laps hurdler’s drill (one lap each leg)
Stretch; my hamstrings were pretty tight throughout this.
Is this considered a tempo workout? Extensive? Intensive?
I really liked it I’m doing it again
Forgot to put yesterday’s workout down, which wasn’t really a workout, since it was only a 30minute run followed by stretching and 4* 50m strides.
Track is interfearing with my school schedule and violin classes, and every time I tell my coach “I’ll be a little late because I have class before” or “I can’t make it Wednesdays”, she gets mad. This is the first coach I’ve had who seems discouraging to go to class…what the…
But anyways, I got pretty stressed yesterday trying to figure out where to put my violin class since all the mornings are filled with classes and the coach keeps moving the practice time…If the times were set, this would be a whole lot easier
My times were progressively deteriorating too:
But it’s not really like we do any real speed practices at this time of the year anyways, so I don’t know. But I definately didn’t feel like lifting after my 30min run today… :o It was at a decent pace. Going around the track (boooooring…) I did a little less than 15 laps. It was a cool down day.
