Wednesday, May 23, 2018

Double session: tempo 300s / event run / hill sprints

With nothing better to do, I decided to a double session today: morning tempo 300s and evening event run / hill sprints.

Last night I did 3x double leg squat jumps, glute machine and calves.  Squat jumps were 2 x 15 w/ 90 and 100lb, 1 x 12 with 110lbs (dumbells).  Glute machine was 1 x 60 w/ 340lbs

This morning was fairly cool, about 71º at 10am with fog lifting, at the track it was partly cloudy, some blazing sun.  I was a bit nervous about doing the standard 4x300 w/ 2min rest... it's always a ball buster and really a standard measurement of my fitness.   Last time, I only averaged 51.1 ... but with 2 1/2 min rest.  This was better.  I pushed my rest down to 2 min and ran faster.  Fastest tempo set of 4x300s w/2m in a year.
Hoka trainers on 
300m warmup, stretches, drills 
2 x 50m striders 
4 x 300m w/ 2 min rest - 48, 49, 50.5, 50 (avg. 49.4)
It was hard but not 'send me to my knees' hard.  I kept telling myself, 'you've got this' ... I really didn't want to bail after 3, so I saved some on the 3rd one, then I knew I had 4.  Just a matter of being efficient and relaxed I guess.

Second session, I did some block starts, a 300m event run from blocks, and some other stuff.  Beautiful evening, mid 70ºs and placid.

Hoka trainers on 
300m warmup, stretches, drills 
2 x 40m strides 
Puma spikes on 
3 x 30m from blocks 
300m event run from blocks - 40.5 (13, 13.2, 14.3) 
150m - 19.1 
Hoka trainers on 
200m hill sprint - 38 
100m hill sprint - 18 
3 x 40m sled pushes (90 lbs)

I fell a half second short of goal on the 300m.  I aim for 40.  My form was a bit off on the turn in the third 100.  But it felt OK.  To save my feet, I only did one more sprint in spikes, a brisk 150m from the 200m start at about 400m pace.  Afterward I put the training shoes on and ran two hill sprints on Roarke's Cove.  Then went back to the football field and pushed the weight sled a few times.

It was a good day, but hard on my feet.  The morning workout was encouraging, made me consider going to Spain for worlds.  We'll see how these next races go.  I might consider it if I can run in the 56s.  But haven't done that since last yr.

Weight is getting better, 144.5 lbs after workout.

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