Hoka trainers on
380m warmup, stretches, drills
4 x 300m w/ 2 min rest - 49.5, 50.5, 52, 55 (51.75 avg)The last one on these is always brutally hard and today was no exception. The foot was achy to start but felt fine afterward. Thought about doing more but I didn't want to push it. Good to leave the track feeling healthy.
Enjoying the warmer weather. Looking forward to training in FL next week, maybe take my spikes and work on my short game and some event runs. I can train on Christmas day so that allows me to stay in my every other day training schedule. I may race at TSU 2 weeks from Sunday.
I've not been able to weigh myself but I'm probably around 146. Just 2-3 lbs away from race weight.
What is your timing method. It's tough to self time a fast 200 for example. Timex tap watch? Theron Gjersvik
ReplyDeleteGymboss programmable beeping interval timer. Never on the track without it. Never.
ReplyDeleteIN the case of yesterday's workout. You run with the Gymboss in your hand and manually catch the start/stop of the work portion and the Gymboss saves these times to be recalled later.The gymboss also has a 2 minute rest timer programmed by you and its easy to go back and forth between manual mode for stop watch (work) and auto mode for timed rest?
ReplyDeleteThis is how the Gymboss is set for this workout: 4x300m w/ 2 min rest
ReplyDeletetimer is set to beep at three 100m splits totaling a goal of 50 sec for the 300:
16, 17, 17
at the end of this 50 sec, timer is set to beep at 1 sec intervals: 51, 52, 53, 54, 55....
(as I will not be able to do all my runs at 50). The time is approximate, if I come in on the beep, it is an even number like 50, before or in between beeps, I call it 49.5, 50.5, etc...
then the rest period is programmed:
beep at 1:35 sec. to give me a 20 sec warning
then beep at 20 sec ending the rest period where I manually start the time for the next run/rest cycle.
So in summary, the timer is set to beep at:
16, 17, 17, 1,1,1,1,1, 1:35, 20
Note: Some of the new timers can only be programmed to beep at 2 sec intervals not 1 sec, the beep itself lasts one sec., so you have to estimate your finishing time based on that. This is not for someone who needs an exact time. You may notice, my fraction times are estimated: usually even numbers, or 0.5. Sometimes if I'm one step short of a beep, I estimate 0.3. The most useful thing about the timer is the 100m beep pacing. I do this for every interval I run. Especially useful for event runs, where I may set a goal of (13,13,14) 40 flat, which would be PR pace for a 400m for me. I can see at every 100m interval if I'm on or not.
Oh and the Gymboss is clipped to the center of my waistline. I don't hold it in my hand.
Deletewow....very nice application. I'll probably order one. I see they are $19.95ish.
DeleteI'm just starting up again after stopping in June due to Achilles tendentious. I was following Daniel's plan for 400/800 guys. I'll apply his 7 days to 9 days next time. Yesterday went to track for 800 repeats and found 80 meters with solid ice and snow in all lanes so went 1200 meters warmup 6 x 300 : 88, 73, 65, 62, 60, 59. 3 minutes rest between the last 4. 800 cooldown. 26 degrees f . Heavy snow last night and wont get on the outdoor track again now till late February. I went 2:25.7 at Grand Rapids in 2016. A cautious indoor 66 last February 2017. Goal of 2:23 and under 62 for 2018. M57 Thanks for your blog. I read it all the time.
Good work.
ReplyDeleteMake sure you get the Gymboss Minimax, not the Classic. The Minimax can program complex intervals, not so for the Classic.
If you want an exact time, it also has a stopwatch feature.