Wednesday, February 10, 2016

brief indoor tempo

In Sewanee today, MTSU snowed out, I went to the outdoor track.  Unfortunately, they actually plowed the field off and pushed the snow onto the track on the straights.  I contemplated a workout but when the wind picked up, it made the 24Âș weather bite.   So, I hit the indoor 160m track.

Been fighting a cold for days now, not too bad but noticeable.
Saucony trainers on 
500m warmup, stretches, drills 
2 x 400m w/ 90 sec rest - 65, 71 
2 x 40m
I ran the opposite way around and got a good pump in the hams.  Monday night I did a brief weight workout and 2 reps of rowing machine - 500m at 1:50 w/ 3min rest.   These hard 500m reps on the rowing machine are comparable to running a 600m.

Looking forward to the Vandy meet this weekend.  Friday night - 200m, Saturday morning - 400m.  I got outside lane (6) in the 200m, but lanes don't really matter on this excellent track because it is flat.  There is only one much faster guy in my 200 heat so he'll be one to chase.  In the 400m, I am the slowest by far.  I have inside lane (2) and all the guys in my heat are 51-52 guys.   This is actually good because I will remain behind the whole race and can run my own pace and not have to jostle for position.   I doubt I can repeat the same times I ran last year, but I'm going to try like hell.

 Looking forward to better weather...

Day to be inside...


  1. this guy has pretty good (indoor) rowing technique. at the end they show the monitor, time of 1:19 average stroke rate of 41. Don't let stroke rate go over 42 or 43, get speed with more power per stroke. Also, I think the gap you have is in aerobic capacity training (5 to 8 minutes). Suggest to slow it down and do repeats (very hard) of 1500 meters. The goal in this type of cross training is for top end aerobic capacity that will fill in the gaps and allow for anearobic capacity optimization on track.

    1. video link here ..

    2. aerobic capacity example is your previous 2K efforts. however should do one to two repeats with 10 minutes rest in between. I know, not fun. but something shorter like 1500 would be fine, 5 to 8 minutes..

    3. The rower is brutal. Especially a 2k.