Wednesday, February 1, 2012

Aerobic foundation work

Adding concrete to the foundation on this warm rainy winter day. It's in the 60's today, and the Dean Hayes Track was wet this afternoon.

Unable to risk running fast with a mild groin strain, I did some 800s today with pacing help from the Gymboss timer. I set the timer to 41 sec, my 200m pace, which would yield a 2:44 800m.

I was over pace a bit everytime, but a good solid sweaty workout.

400m warmup, stretches

5 x 800m - 2:45, 2:47, 2:54, 2:58, 2:53 - 2:51 avg.
(rest intervals: 3,3,3,4)
My weight is nominal: 138.6 lbs.

My average speed for these was pretty decent, better than similar workouts in the past. The groin strain is still there but fading. I expect it to be gone by the weekend.

I plan on doing a some stadium stairs and resistance before my next speed workout which will probably happen this weekend.

I got a mention in the National Master's News Alert this week (emphasis mine):

Indoor Season Heats Up


Houston Masters/ Seniors Meet, Houston, Texas, January 29th. Mitch Maxwell, M35, tripled running 7.40 in the 60 meter dash and also long jumping 5.79 meters (19') and triple jumping 11.45 (37' 6 3/4"). Doubling in the sprints were Rick Riddle, M60, and Ricky Easley, M55. Riddle ran the 60 in 8.20 and the 200 in 26.84 and Easley ran 28.86 in the 200 and 1:04.38 in the 400. In the shot put Tom Carlson, M50, got a season leading 12.45 (40' 10 1/4") and also ran 60 meters in 8.23. In Nashville, Tennessee, at the TSU Invitational, William Yelverton, M50, doubled in the 55 meter and 400 meter dashes, running 7.47 and 57.57. At the Bison Open in Lewisburg, Pennsylvania, Edward Winslow, M40, ran his first 400 of 2012 running 52.08.


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2 comments:

  1. ukiant55@gmail.comFebruary 2, 2012 at 2:24 AM

    step in the right direction, but even with electronics you are over doing it. if you can't hold your split it is too fast. you will not improve faster sub splitting, if anything, it will leave you flat. slow down a tad. pick a distance, like the 800 as a base distance for your endurance work, pick splits you can relatively easily meet on the first two runs, hold your rest interval, and only the last one or two should be really difficult. every now and then do a 800 in a 'bullshit" meet, like when you need extra training but don't want to risk injury with a sprint. (only enter the 800)

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  2. WilliamFebruary 2, 2012 at 6:29 AM

    Good idea. Always wondered what I could do a 800m in competition. Maybe 2:20 would be a goal. The beeper timer is new, still experimenting. Guess I'll add a second and shoot for 2:48s instead of 2:44s next time. I always want to run faster times than previous workouts ...sometimes at the expense of slipping rest intervals.

    Maybe I should run a few all-out 800s in a workout?

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