Saturday, May 16--I made way back into the archives for a little inspiration. I went back to May 13, 2012 for what used to be my go-to workout--Sit 'n Kick.
In that particular post, I describe a workout that took place with some of my teammates--Rob, Chuck, Bruce et al.--at Great Valley HS. On tap that day was Sit 'n Kick Reps: 5x (400m . . . rest 60-sec . . . 200m) with a 1200m jog between sets. The workout as designed for a 2:00 800m high school runner is as follows: 5x (400m @ 64 . . . rest 30-sec . . . 200m @ 28) jog 1200m btw sets. Since none of us fell into that category, we modified the workout accordingly. My runs on this 80-degree day, featuring a slight wind, were as follows:
In that particular post, I describe a workout that took place with some of my teammates--Rob, Chuck, Bruce et al.--at Great Valley HS. On tap that day was Sit 'n Kick Reps: 5x (400m . . . rest 60-sec . . . 200m) with a 1200m jog between sets. The workout as designed for a 2:00 800m high school runner is as follows: 5x (400m @ 64 . . . rest 30-sec . . . 200m @ 28) jog 1200m btw sets. Since none of us fell into that category, we modified the workout accordingly. My runs on this 80-degree day, featuring a slight wind, were as follows:
64,29
64,29
64,29
63,30
62,29
I was pretty pleased, although I
realized that our 1200m recoveries of between 9:15-10:00 were, on average,
a minute longer than I normally take. That's okay, though. This was the day Rob said he no longer liked me (on account of this
kick-your-you-know-what workout).
Made conspicuous by its absence from my routine is Sit 'n Kick. So, I decided to give it a try, using a 400/150 combo as opposed to a 400/200 combo. I'd take 60 seconds between the two and shorten the jog rest between sets to 1000 meters or 8:00. Oh boy! My goal was 64/22.
First set: 64, 22. The 400 was 31/33. I felt a little flat, but otherwise okay.
Second set: 64, 23. The 400 was 32/32. The heat was starting to get to me, and my breathing wasn't all that great. Allergies.
Third set: 65, 23. The 400 was 32/33. I was starting to wonder whether I had it in me to complete the workout with fidelity.
Fourth set: 66, --. The 400 was 32/34. Not a good sign. It was official: I was struggling. I decided to cap off the workout with a 400 only. I shed the expectations of a strong 400, followed by a strong 150.
Fifth set: 61.
My goal of 64/22 was perhaps too unrealistic. Better would have been 65 and 23 for the 400/150 combo, or 66 and 31 for the 400/200 combo.
Made conspicuous by its absence from my routine is Sit 'n Kick. So, I decided to give it a try, using a 400/150 combo as opposed to a 400/200 combo. I'd take 60 seconds between the two and shorten the jog rest between sets to 1000 meters or 8:00. Oh boy! My goal was 64/22.
First set: 64, 22. The 400 was 31/33. I felt a little flat, but otherwise okay.
Second set: 64, 23. The 400 was 32/32. The heat was starting to get to me, and my breathing wasn't all that great. Allergies.
Third set: 65, 23. The 400 was 32/33. I was starting to wonder whether I had it in me to complete the workout with fidelity.
Fourth set: 66, --. The 400 was 32/34. Not a good sign. It was official: I was struggling. I decided to cap off the workout with a 400 only. I shed the expectations of a strong 400, followed by a strong 150.
Fifth set: 61.
My goal of 64/22 was perhaps too unrealistic. Better would have been 65 and 23 for the 400/150 combo, or 66 and 31 for the 400/200 combo.
No comments:
Post a Comment