Monday, February 22, 2016

Volume tempo 600s 400s 200s

Good day to train in Sewanee, 57º with light drizzle - shirtless weather for me.  I was a bit nervous before this workout because I knew it would be a bitch.  Foot feeling ok, but I geared up with extra socks for cushion.  Nothing fast today, just endurance / volume / foundation... my long to short cycle to gear up for Nationals, just 11 days away.

Saucony trainers on 
300m warmup, stretches, drills 
600, 600, 400, 400 w/ 3 min rest - 1:50, 1:57, 82, 75 
10 min rest 
4 x 200m w/ 1 min rest - 31, 33, 33, 31

Yes, it was a bitch.  I originally was going to do 3 x 600m with 3 min rest but I bailed after 400m in my third run, dragging in the 400 in 82.  So, I did my 3 min rest and ran a fourth sprint, another 400m, a bit faster in 75.   The last time I did 600m tempo, I took 6 min rest.  I actually packed up and was about to leave after the 600/400 intervals but I stuck it out to run a 4x200m set, without full recovery in between sets.

Did glutes and hams last night in the weight room, will do hip flexors and core tonight.  Track Wednesday.

I guess that slice of NY cheesecake at my hotel after the race didn't affect me too much.   I'm getting lean and mean, about 143 after workout.  I was tested however at the airport... I had a 2 1/2 hour wait and my gate was right next to Ben and Jerry's... I opted for yogurt.   (Actually, eating ice cream is preferable to cereal, bread, rice, pasta, cake, cookies, muffins, pastry, potatoes, etc... it's those starchy carbs that put on the fat and make you soft).


  1. Something to be aware of if you are not already. Success at big or exciting meets or events trigger instinctual drive for standing (i.e., being a champion) which result in great motivation. The trick is to use this motivation productively. Usually it translates to a significant uptick in training and there have been many cases where it has left the athlete flat or injured for next event, hence the topic receives attention in sports psychology..

  2. i suppose..I subscribe to a stricter definition of over training where catabolic and metabolic mechanisms are out of balance resulting in step function reduction in power\endurance that takes weeks or months to overcome. a high volume of training for a short time can result in short term performance reduction but with rest can bounce back stronger. the second case can screw up a big meet by missing peak.