On Tap--
Tomorrow: distance workout at Henderson. Probably 1000s or 1200s.
Wednesday: 2x 300m @:47—2x 200m @:29—2x 150m @:21 w/60sec interval btw each // jog 800 btw sets
Monday, 5/17/10-
3 Rustin loops.
.5 mi-4:00
1.0-8:05
2.0-15:40 (7:40)
2.2-17:20--loop #1
2.7-20:45
3.2-24:50 (7:30 from 2.2)
4.2-31:50 (7:00 from 3.2)
4.4-33:20--Loop #2 (16:00)
4.9-37:45
5.4-40:25 (7:05 from 4.4)
6.4-46:55 (6:30 from 5.4)
6.6--48:15--Loop #3 (14:55)
Sunday, 5/16/10--Plan was to go to D'town East HS and do 16 150s--4 in 25, 4 in 23, 4 in 21, and 4 in 19 with 90 seconds between each repeat and 3 minuted between each set. I warmed up mile and stretched well. First set: 24,25,25,24; 22,23,23,22; 20,21,21,20; 19,19 STOPPED! My left hamstring tightened up and I listened to my body. I cooled down a mile and called it a day. The next time I do this workout, I'd like to do 1 of 3 things: do 16 but start with 24 and work my way down to 18; do 16 in the same fashion as above but with 1 minute between each repeat and 2 minutes between each set; or do 12 starting with 22 and working my way down to 18...with 1 minute's rest between each repeat and 2 minutes between each set.
As my former coach used to preach"listen to what you're body is telling you" which in turn leads toanother of his quotes"at our age not only are we more prone to injury,but it takes us longer to recover so we just have to be smart".
ReplyDeleteTo answer your question from last week my schedule race wise is
5.18 3,000m Ichan
6.4 5,000m Henderson
6.8 1,500m Ichan
6.18 mile Henderson
6.22 3,000m Ichan
7.22-7.25 5,000m-1,500m Nationals
Well, unfortunately--and you may have read this in my posting today--it happened: I popped my hamstring again!!! Damn it!!! I guess I listened to my body, but I didn't hear it. Crap.
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