Cool, mid 50ºs, moist and cloudy at the Sewanee track. Long warmup, short interval set, but hard.
Stretches, drills, bands
4 x 150m on turf w/ 30 sec rest ~ avg 27ish
4 x 50yd weight pulls with 90 lbs - 2 forward, 2 backward
Again, HR to the max. HR peaks about 15-20 sec after sprint.
Max heart rates after reps -
#1 - 171
#2 - 179
#3 - 186
#4 - 183
HR remained over 170 beginning 15 sec after 1st rep. 2:04 over 180.
141.5 lbs after workout.
As I mentioned before, itching to do some track sprints. I was planning hills on Friday but before that, may go to the track and run a brisk 200m. Be happy to stride one in the low-mid 28s. Eventually, one 300m, and then 300s.
Beginning Friday, gorgeous fall weather forecast for the next week. Low 60ºs, sunny, around 40º at night. With the recent rain, it should be a colorful, brilliant fall of colorful leaves.
Running times coming along nicely. esp the 150 in 20.75 a couple of weeks ago. Do you feel your speed is in good shape at this stage, speed is something many people consider to be a bit inbuilt and less trainable. Maybe the endurance needed for the 4x150s naturally needs more time spent on it after a long layoff.
ReplyDeleteAny plans for summer 26 ?
Short speed is getting there, no speed endurance. Not sure about '26.
DeleteAny difference in morning back soreness with current routine compared to predominately cycling (sprints, climbs)? I suspect running fast has less stress on lumbar region as spine is in a neutral position as opposed to a flexed position on a bike.
ReplyDeleteMaybe slight improvement. As long as I have this hot tub, I'm fine. Need to up the core work. That helps
Delete