Sunday review

Owing more to a tactical error than poor preparation, yesterday's meet was yet another learning experience.  Thinking I was 'too well prepared' to rig up in the end was an error in judgement... thinking that I could overcome such fatigue by sheer will - a suicide mission, recipe for failure.  You would thnk I'd have learned by now.  As a commenter said, it is a fine line.  Last time I thought I was too slow because I was not aggressive enough.  Yesterday, just the opposite.  Hard to imagine that after all this time and work, yesterday's race was just 0.35 seconds faster than the first outdoor 400m I ever ran in my life a year ago April '11 at this same meet.

This unseasonably cool weather this week is great for training.   I am really tempted to get out there today.   Probably later.   I have never trained the day after a meet, but running 2 events in two days is a little easier than my usual 2-event meets.  Plus, I'm leaving for the Penn Relays on Thurs, I won't be training after Wed.

So, what worked in that 2 week cycle leading to my PRs?  I recall emphasizing negative splits and 'fatigued form' on that last 100m of long sprints.  The good thing about keeping records like this is I can try to 'out do' myself on my next cycle.  I think I'll get some good training in, maybe starting tonight, and then try a similar cycle to the one below after Penn Relays.

Here was the 2 week cycle leading up to my PRs:


Monday: 6 x 600m - 1:45, 1:51, 1:52, 1:56, 1:58, 1:51; 2 x 200m - 28.5, 27.5

Tues: 10 x stadium stairs sprints, '6 half n halves' - double leg hops, resistance

Wed: 600m - 1:44, 500m - 88 sec, 400m - 68.5 sec, 300m - 45.5 sec, 200m - 28.5 sec, 150m - 20 sec, 100m - 14 sec

Thurs: 5 x 300m - 45, 45, 45.5, 46, 45.5; 2 x 150m - 20, 20.5; 400m - 64 (16 sec 100m splits)

Fri:  2 x 100m @ 80% - 14.5, 14; 400m event run - 56.5 (27, 29.5);2 x 200 - 26.5, 27.5


Sat:  resistance


Sun: 10 mile hike


Mon:  4 x 500m - 83, 84, 85.5, 87; 2 x 200m - 28, 27


Tues:  stairs and resistance


Wed: 400m - 58.5 (30, 28.5); 2 x 300m - 44, 44.5; 3 x 200m - 27.5, 28.5, 27.5


Thurs: 500m - 79 (64/400 + 15/100); 300m - 42.5; 200m - 26.5; 100m - 13 (from blocks)


Fri: 400m @ 70% effort - 64.5 (34, 30.5); Striders and block starts