strength training and intensive tempo

Sunday-

Saturday-Met up with the crew at Germantown Academy. We have some good numbers today, about 13 or 14, including a few new faces interested in membership: Chad, Dan, and another guy.

The workout was a strength training and intensive tempo workout of 6x200 at the same pace as the 2nd 200 meter split of your current 400 meter race time, with four minutes' recovery between efforts. It was time to get ready for lactic acid-inspired booty lock (ass-id, stylized).

We'd have three groups: 28/29, 30/31, and 32/33. (Midway through the workout, the 32/33 would late break off to do twice as many reps, but at a slower pace with a 200 jog recovery. Andrew said they were moving too slowly on the 200s to justified a 4:00 recovery. Fair enough!)

28/29: John, a younger guy connected with Chuck K. whose name I can't remember but who's come to work out with us before, and me.

30/31: Bruce, Rob, Ray, Kevin Cooke, Dan, Chuck K.

32/33: Andrew, Chad, Chuck S. other guys

I hit:

28-mid

28-mid

28-high

29-low

28-high

27-mid

 

Friday-YMCA.

Very easy mile in 9:00, lift and stretch for four minutes, easy mile in 8:30, lift and stretch for eight minutes

Thursday-Rise and shine.

Went to the track at 6 AM this morning for a medium intensity workout of 300s and 200s. The initial plan was to do 3x300 and 3x200, but I felt sluggish enough to scale things back to two of each.  With the track still partially covered, I ran in lane three and managed 2x300 in 46 and 45 and 2x200 in 30 each. I took three minutes' rest between the 300s and two minutes' rest between the 200s.

Wed-YMCA

Same 'ole: easy mile in 8:30, lift and stretch for four minutes, easy mile in 8:00, lift and stretch for four minutes, easy mile in 7:30, lift and stretch for four minutes.

Tues-Went to the track at 6 AM this morning for a medium intensity workout of 5 x (150, 60sec rest, 100, 60 sec rest). The idea was to maintain the same pace throughout the workout on minimal rest of 60 sec.

22-mid 150

60 sec rest

14-mid 100

60 sec rest

22-mid 150

60 sec rest

14-mid 100

60 sec rest

22-low 150

60 sec rest

14-high 100

60 sec rest

22-mid 150

60 sec rest

15-low 100

60 sec rest

21-mid 150

60 sec rest

13-high 100

60 sec rest

Mon-YMCA

easy mile in 8:30, lift and stretch for four minutes, easy mile in 8:00, lift and stretch for four minutes, easy mile in 7:30, lift and stretch for four minutes.