I did a hard set of 150s today, not fast but exhausting. I started my 4th rep with my HR at 180.
Afterward, I pulled weight.
Stretches, drills, bands
Hoka Rocket x2 on
4 x 150m on turf w/ 30 sec rest, avg ~ 26-27
Max HR - 182
4 x 50 yd weight pulls with 90 lbs - 3 backward, 1 forward
I'm definitely far far away from being able to run a 400m. Sometime before Thanksgiving, I'm going to try a 300 or 400 time trial to see where I am. I think today's workout is more of the type of volume I can tolerate. What I did last week - 1000m is too much for now. I'm planning to do a stadium stair workout Friday, and a big bike climb with Bill at Raccoon mtn on Sunday, then back to turf on Tues next week.
Sunday, I walked up the 100m steep backward on Roarks Cove Rd. It is surprisingly hard and strengthening for the knees. Real hard pulling 90 lbs weight across the turf walking backward. Couldn't pull it more than 25 yds without stopping to rest, in the last rep, only 10-15 yds with out stopping.
My diet has been ok but inconsistent. After a Friday buffet, I ballooned up to 148.5 lbs, but was 141.9 after workout today. I'll be fasting a little tomorrow for blood work. I need to get lighter. Just a few lbs benefits my knee. Would be great to be running at under 140.
Wondering if I can tolerate 2 flat running workouts by mid Nov, + a hill or bike or short speed workout.
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