On Wednesday I was supposed to do negative-split reps: 2x (300m-500-400 w/neg-split last 100m) @ :33+15 (=:48 300m) . . . 68+15 (=1:23 500m) . . . 50+15 (=65 400m). I was to give myslef 4-minutes' rest between reps and a 1200 meter jog between sets. I would do a 10-min warm-up, a 7-minute stretch, a 48-min workout, and a 5-in cool down. The whole event would take about 70 min.
Or
I would do 3x (3x300m @ 48 w/jog 100m walk at 2:00) Jog 800m between sets. Maybe do these 300s as follows: 16/17/1. 10 min warm-up, 7 min. stretch, 38 min workout, 5 min- cool down=60 min
Or
3x300 in 48 (16/17/15)--w/jog 100m walk for 2:00 and 800m jog between sets; 4x200 in 31 (16/15); 5x150 in 20 (15/5)= 10 min warm-up, 7 min, stretch, 48 min workout, 5 min- cool down=70 min
Or
I would do 3x (3x300m @ 48 w/jog 100m walk at 2:00) Jog 800m between sets. Maybe do these 300s as follows: 16/17/1. 10 min warm-up, 7 min. stretch, 38 min workout, 5 min- cool down=60 min
Or
3x300 in 48 (16/17/15)--w/jog 100m walk for 2:00 and 800m jog between sets; 4x200 in 31 (16/15); 5x150 in 20 (15/5)= 10 min warm-up, 7 min, stretch, 48 min workout, 5 min- cool down=70 min
(Anal, I know, But when you get up at 4:45 and do not have too much time to spare nearly every minute counts.)
The one I did depended on when I left home. I rise at 4:45, put on a little coffee, let the cat out of the basement, visit the toilet, iron my and my wife's clothes for the day, check my email of I have a moment, and then leave for my morning workout. Depending on the day, that might mean a 13-minute drive to the track, an 8-minute drive to meet some people in town, or no driving--just running from home. Well, since today was a track workout day, I needed to drive. If I left at 5:10, I'd do the 1st or 3rd workout. If I left Leave at 5:20, the 2nd. Well, I left at 5:28. I did not arrive to the track until 5:41. This meant that after my ten-minute warm-up, 7 min stretch, and spiking it up I would not begin the workout until 6:00. Anyway, I decided to do 2 sets of 3x300 as written above.
I went :34/:16 (:50) for the first, :32/:15(:47) for the second, and :32/:15 (:47) for the third. Set 2 was: :32/:15 (:47), :33/:15 (:48), :33/:15 (:48). I took 2:00 in-between repeats and what amounted to a 100 m walk and 800 jog in-between sets. This rest was about 8 minutes. 800-meter cool down. I would have liked to have pushed myself further and done another set. No time, though. Admittedly, it was nice to have an abbreviated workout after doing hills yesterday. My legs don’t feel dead. Low mileage day: 1600, 1800, 1600, 400. 3.4 miles total today.
For next time, I will not do a negative split approach. Instead I will do 3 sets of 3-300s in 48 with 100 m/2-min walk.
Thursday, 2/26/09—distance w/ crew in town. Today's run went well. I ran by myself most of the time, trying to catch up two guys who had broken off from the pack. I was at 29:15 at the 4.2 mile mark (pretty sure it was 4.1 or 4.2). Ran back to car for about a 5-mile total.
Friday, 2/27/09—I had planned to go to the track or to take off and do this or a harder workout on Saturday. I said, "See how you feel." The weather was supposed to be good. I told myself that if the weather was good, I had to use this day, even if it’s just for one set. The workout was 2x (300m-500-400 w/neg-split last 100m) @ :33+15 (=:48 300m) . . . 68+15 (=1:23 500m) . . . 50+15 (=65 400m) 4-min btw reps/jog 1200 btw sets...except I had just planned to do one set.
Well, the weather was good this morning. It was probably in the mid-high 40s. Warm up was ok, but my legs felt a little heavy. Stretching was fine. My plan was the above workout, but I bagged it in the middle of my first 500. I began the first set with 33/34+15=:49 low. I then walked around for four minutes, knowing my legs felt tired. I started the 500 and was on pace at the 200 in :34, but then I stopped, realizing I didn’t have it today. I walked for a few minutes, then jogged. I decided to try my luck at a few 150s. No harm, right? I told myself I would stop if I felt the slightest bit of anything with my hamstrings. I ran the first one in 20.7, second one in 21.2, third one in 20.3, fourth one in 20.4, and fifth one in 19.5. In-between each I walked 50 and jogged 200. For the last one I got my knees up and was up on my toes. I was rather relaxed…not pressing. I have to remember this if I run on the 4x400 meter relay next weekend. I think I am capable of running a :53. I figure the 19.5 was probably 7 seconds for the first 50 meters, followed by a 12.5 100. At this pace I figure I can cover 400 meters as follows: 7 sec (50), 12.5 sec (100/150), 6.5 (50/200), 13 sec (100/300), 14. sec (100/400)=53.0 (26/27).
For next time, I will not do a negative split approach. Instead I will do 3 sets of 3-300s in 48 with 100 m/2-min walk.
Thursday, 2/26/09—distance w/ crew in town. Today's run went well. I ran by myself most of the time, trying to catch up two guys who had broken off from the pack. I was at 29:15 at the 4.2 mile mark (pretty sure it was 4.1 or 4.2). Ran back to car for about a 5-mile total.
Friday, 2/27/09—I had planned to go to the track or to take off and do this or a harder workout on Saturday. I said, "See how you feel." The weather was supposed to be good. I told myself that if the weather was good, I had to use this day, even if it’s just for one set. The workout was 2x (300m-500-400 w/neg-split last 100m) @ :33+15 (=:48 300m) . . . 68+15 (=1:23 500m) . . . 50+15 (=65 400m) 4-min btw reps/jog 1200 btw sets...except I had just planned to do one set.
Well, the weather was good this morning. It was probably in the mid-high 40s. Warm up was ok, but my legs felt a little heavy. Stretching was fine. My plan was the above workout, but I bagged it in the middle of my first 500. I began the first set with 33/34+15=:49 low. I then walked around for four minutes, knowing my legs felt tired. I started the 500 and was on pace at the 200 in :34, but then I stopped, realizing I didn’t have it today. I walked for a few minutes, then jogged. I decided to try my luck at a few 150s. No harm, right? I told myself I would stop if I felt the slightest bit of anything with my hamstrings. I ran the first one in 20.7, second one in 21.2, third one in 20.3, fourth one in 20.4, and fifth one in 19.5. In-between each I walked 50 and jogged 200. For the last one I got my knees up and was up on my toes. I was rather relaxed…not pressing. I have to remember this if I run on the 4x400 meter relay next weekend. I think I am capable of running a :53. I figure the 19.5 was probably 7 seconds for the first 50 meters, followed by a 12.5 100. At this pace I figure I can cover 400 meters as follows: 7 sec (50), 12.5 sec (100/150), 6.5 (50/200), 13 sec (100/300), 14. sec (100/400)=53.0 (26/27).
I cooled down 800 meters. Overall, I was a bit disappointed b/c I could not take advantage of the weather and run a hard workout. Perhaps I should not have done the hard run yesterday. Total: 2.8 miles--28.5 miles thus far this week
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