I just wish I felt faster and more powerful

Thurs, 6/23/22

Went to Hillsborough HS's track at 9:00 am for a repeat of Tuesday's effort: 3x150 at 22, 21, 20 with 4:00 rest periods. My 150s were passable at 22-mid, 21-high, and 20-high. At least I felt like I wasn't pressing.

I then worked on some starts, three in all. All three culminated in a 40m, feel-good effort. I just wish I felt faster and more powerful coming out of the blocks.

Then...

Wed., 6/22/22

Went to the Y with V.

Simply covered a mile (8:30), then stretched (9:00), then did some drills (8:00), then stretched some more (3:00), then cooled down a half-mile (4:15).

I broke the news

Tues, 6/21/22-

Went to Hillsborough HS's track at 7:30 am for a repeat of Sunday's effort at Upper Moreland HS: 3x150 at 22, 21, 20 with 4:00 rest periods.

Like Sunday, the 150s were passable and felt faster than they were. Fortunately, there was a mark for the 150m start.

I then worked on some starts. I did four in all. One was out 30m, one 40m, another one 50m, and finally 60m. I switched the leg that should start back from right to left. My right foot placed closer to the starting line seemed to give me more power. However, conventional wisdom says my right leg (my dominant leg) should be back.

Mon, 6/20/22-

Went to the Y.

8:00 mile warm up

8:00 stretch

8:00 lift/

3:00 core strength work

8:30 mile cooldown

Sun, 6/19/22-

Met up with some of the team at Upper Moreland HS. Wasn't sure what I wanted to do, but I settled on a few 150s with Will M. and a few starts with Wayne F on this seemingly unseasonably cool and windy day.

The 150s were passable and felt faster than they were. Unfortunately, there was no mark for the 150m start, 50m into the 400. We did our best to approximate. 22-low, 21-low, 20-low. I encouraged with to join Chuck K. and Lorraine, who were doing 300s. Turns out they were doing 290s! I broke the news to them after I noticed, which was not until after their last effort.

I then worked on some starts. I did four in all. One was out 30m, one 40m, another one 50m, and finally 60m. 

Sat, 6/18/22-

Still in Key West.

8:00 mile warm up

8:00 stretch

8:00 drills/core work

8:00 mile cooldown

Fri, 6/17/22

Key West.

8:30 mile warm up

8:30 stretch

8:30 drills/core work

8:30 mile cooldown

Thurs., 6/16/22

Key West.

8:30 mile warm up on road

8:30 stretch

3x1:10 (.17M/300m) at 10mph at 10 incline level 

8:30 mile cooldown

Wednesday, 6/15/22

Key West.

2.25M mile on road

8:30 stretch

Tues., 6/14/22-took off. Left for Key West at 6:00

I then thought

Mon, 6/13-

I went to Hillsborough HS's track early this morning (5:55am) with a plan to give 300-300-200-200 with 5 min rests (45; 28). I then thought it'd be better for me to do 6x100 (2@15, 2@14, 2@13, with 3 min rest), followed by 2x200 (28', with 5 min rest).

I hit the 100s in 14-high, 15-low, 14-low, 13-high, 13-flat, 13-flat. After a 5 min break, I conquered the 200s in 27-low and 27-high.

Sun, 6/12-Raining

Went to the Y.

Warmed up a mile (8:30)

Stretched for 8:00

Did some drills (2:00)

Lifted for 8:00

Cooled down 1M (8:30)

Stretched some more

Sat, 6/11-

Warmed up a mile (8:30)

Stretched for 8:00

Did some drills (2:00)

Lifted for 8:00

Cooled down .25M (2:10)

Stretched some more

Fri, 6/10-took off

Thurs, 6/9-

Went to Mountainview Park, did a couple of miles, then went to the Y to stretch.

I thought I'd take a shot

Following the Sunday's heroics at Upper Moreland HS, I thought I'd take a shot at another medium-to-high anaerobic stress workout.

Of the examples below I chose 500-300-200 with 5 min rests. My targets? For the 500m it was 80 seconds (16'/100m), for the 300m it was 45 seconds (15'/100m), and for the 200m it was 28 seconds (14'/100m).

Unfortunately, I hit 82 for the 500, crossing the 400 in 64/65. I struggled on the 300, crossing the 200 in 31 and hitting 47. Finally, I mishandled the 200. I passed the 100 in 14 but faltered in 30-low.

Examples: 3-4x300 (5-8 min rest 39-44, depending on ability); 1x600, 1x500, 20-30 min rest, very fast (1:30-1:38; 72-75); 500-300-200, progressive rests (72-75; 5-8 min; 39-42; 8-12 min; 24-25) or 500-300-200 with 5 min rests (76-80, 40-44, 25-27); 3x200 at 99% with 10 min rests; 1x300, 10-20 min rest, 1x200 at 99%; 300-300-200-200 with 5 min rests (40-43; 25-27).

a good series

Tues, 6/7/22

Warmed up a mile (8:30)

Stretched for 8:00

Did some drills (2:00)

Lifted for 8:00

Cooled down .25M (2:10)

Stretched some more

Mon, 6/6/22

Warmed up a mile (8:30)

Stretched for 8:00

Did some drills (6:00)

Did some core work (3:00)

Stretched some more 

Cooled down a mile (8:30)

Sun, 6/5/22-

Met up with the crew at Upper Moreland High School. I was impressed with the facility, my first time there. I went to the vault for the perfect workout, which everyone seemed to align on: 3x200 at 99% with 10 min rests. Rob, Bruce, Andrew, and Will Martin ran together, while John and I ran together.

Pretty much everyone was pleased with their workout performance. Unfortunately, Bruce pulled up lame on the second 200.

John and I had a good series: 27.4, 26.7, 26.8

SPEED ENDURANCE TRAINING

The following is an excerpt of a speed endurance article by Bernie Dare & Beverly Kearney.

1. Low Anaerobic Stress Workouts, characterized by low to medium intensity, short to medium durations, low to medium stress or fatigue—they approach total fatigue slowly. These sprint workouts build up fatigue slowly, and are used with short recoveries between sprints (1-3 minutes, or 120 bpm heart rate). They are primarily used in the early cycles (prior to Christmas break), and may also be used for aerobic conditioning.

Examples: 3-4x150, 3-4x100, 3-4x50 to 90% with 1-2 min between reps, 2-4 min between sets; 8x200 with 100 walk, 100 jog as rest (1-2 min) at about 28-30 sec each; 10x150 accelerations to 90%, 1-2 mm rest; 5-6x 300 with 1-2 min rest, slow (48-54) 5x200 with 3 min rest, moderate (27-28); 6-12x400 fartlek (100 walk, 100 jog, 100 stride—65-70 pace, 100 sprint—90%); 3-4x300- 200 1 min between 300 and 200, 3-5 min between sets, approx. 48-50 and 27-29.

2. Medium to High Anaerobic Stress Workouts, characterized by medium to high intensity, short to long durations, medium to high stress or fatigue—they approach total fatigue more quickly, each interval significantly contributing to total fatigue.

These sprints are run at or near event race speeds, they build up fatigue quickly. Relatively complete recoveries (to 100 bpm HR) are used, as each interval contributes significantly to total fatigue. The recoveries may be long (10-30 minutes), or progressive (5-8 min, 8-12 min, 12-15 min—longer with each proceeding work interval). Complete recoveries are used when doing these workouts near championship meets (in peaking/resting phases).

Examples: 3-4x300 (5-8 min rest 39-44, depending on ability); 1x600, 1x500, 20-30 min rest, very fast (1:30-1:38; 72-75); 500-300-200, progressive rests (72-75; 5-8 min; 39-42; 8-12 min; 24-25) or 500-300-200 with 5 min rests (76-80, 40-44, 25-27); 3x200 at 99% with 10 min rests; 1x300, 10-20 min rest, 1x200 at 99%; 300-300-200-200 with 5 min rests (40-43; 25-27).

3. High Anaerobic Stress Workouts, characterized by high intensity, medium to long durations, high to very high stress or fatigue—approach total fatigue very quickly—exhaustive workouts. These are very hard workouts and are not done in, or too near, a peaking phase (11/2-2 weeks before Conference Championship). They are meant to simulate 400m race stresses, and are not done more often then (sic) once a week (usually once every two weeks).

Examples: 300-200 at race pace for 400 with 1 min rest, 20 min rest, repeat or 200-200; 1x500 at 99%, 20- 30 min rest, 1x300 at 99%; 1x600 at 99-100%, go home; lx500 at 99-100%, go home. For the short sprinter—1 x200 at 99%, 3x100 at 99%, 3x50 at 99% all with 5 minutes rest. 

out of the blocks

6/2/22-

Went to the Y.

8:30 mile

8:00 stretch

8:00 lift

8:00 spring and flexibility drills, core work 

8:00 mile

6/1/22

Went to campus for a little sprint work. I wound up doing 6x150 and 6 starts out of the blocks.

23-low

22-mid

21-mid

21-mid

20-high

21-low