Same workout. Weather was great, 49º and sunny, light wind. I decided to do the same workout I failed to complete last time. Did start too fast but got it done. Was shooting for an avg in the 24s, but missed.
Stretches, drills, bands, 50m stride
Hoka Rocket x2s on
4 x 150m on turf - 23.6, 25.9, 25.6, 27.0 (25.52 avg)
HR hit 191 - 30 sec after my last rep when I was resting on by the fence, dropped to 165 in a minute, 138 in another 30 sec. Only got up to 175 while running.
First tempo workout since Wed, 6 days ago. Knee felt ok during the workout, but stiff after. I really think my knee was feeling better a month ago when I completed my first 3x3w/3 on the track. I wonder if eliminating the collagen and glucosamine supplements back in Oct. have anything to do with this? I'm starting on Saltwrap brand collagen again. Most physicians will tell you they are dubious of the effect of collagen supplements, but this brand lists 19 studies that suggests it does help. (last item under FAQ: Scientific References).
Will back off running to 2x week and crosstrain on the bike. Hopefully I'll maintain fitness.
141.6 lbs after workout.
Curious about the focus on heart rate and recovery. The 400 is maybe 85% anaerobic? Not much chance of using recovery ability during it. Do you see a direct link between improved recovery time and 400 performance? Alternatively, training that features near-maximal event runs might be a way to go.
ReplyDeleteyes, a little. Improved recovery time is an indication of how I maintain speed in an interval set which related somewhat to speed endurance. I believe event runs will be the way to go if I'm not able to endure the volume I want. Aussie record holder Trevor Y told me he'd sometimes run an all out 400 every day after work. That's one way to do it.
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