The machine

12/20/19

The stated workout for today was:

1. Warm-up: 1 mile in and outs

2. Flexibility Exercises

3. 1 x 350 Speed fast/rest 15 minutes

4. 4 x 200 Speed 30 seconds/rest=5 minutes

5. Weights

Having become a bit of a fair-weather runner, I opted again for the treadmill. 

I warmed up a mile and stretched a bit.

I then hit the black belt. 

For 350 meters in 54 seconds, I let the machine go at 14.0 speed. I hopped on when the machine reached .04M at 14 seconds. I ran for .21M until the machine reached .25M and 68 seconds.

10 min rest

The 200s were supposed to be in 30 secs, but the machine isn't rigged for such. The best I could do was 31 seconds. For 200 meters in 31 seconds, I let the machine go at 14.0 speed. I hopped on when the machine reached .07M at 21 seconds. I ran for a little over .12M until the machine reached .19M and 52/53 seconds.

I took 2:15 rest between each effort.

No time for weights.

12/19/19-

Weights only

Running out of time

Wednesday, 12/19/19

The workout is written as follows:

1. Warm-up: 1 mile in and outs

2. Flexibility Exercises

3. 8 x 200 Speed 32 seconds rest 3 minutes

4. 6 x 150 long hills, speed fast/rest=jog back

5. Weights

On account of ice, I hit the treadmill again. I did a mile warm up, stretched quite a bit, then started the workout. 

For the 200s, I just ran 8 in 33, with a 2:30 rest. I let the machine go at 14.0 speed and hopped on at 14 sec/.04M. I ran until it reached 47 sec/.17M. This made for a 33 sec 200. I tried to relax and run with an erect posture.

For the 150 long hills, I set the treadmill to 12.0 and inclined the machine by pressing the button 12 times. I won't up going 40 seconds per effort. I did four, as I was running out of time.

Run with an erect posture

Tues, 12/17/19-

Planned workout

1. Warm-up: 1 mile 

2. Flexibility Exercises

3. 2 x 500 Speed 65 seconds 400/rest=15 minutes

4. 3 x 200 Speed 34-33-32 seconds/rest=3 minutes

5. 8 x 10 second rope jumps/rest=10 seconds. Repeat.

On account of the ice outside, I took to the treadmill for the workout today.
--To do the 500 in 65 seconds, I let machine go at 13.5 speed and hopped on at 13 sec/.03M. I ran until the time reached 1:35 sec and the distance hit .34M. As a result of the settings, I reached the 400m (.25M) mark at .28M with the time at 1:18. Starting at 13 sec/.03M, I was able to hit 65 sec at the 400m mark...and the 500m in 81/82.

For the 200s, I just ran 3 in 33. I let the machine go at 14.0 speed and hopped on at 14 sec/.04M. I ran until it reached 47 sec/.17M. This made for a 33 sec 200. I tried to relax and run with an erect posture.

I took 10 min, not 15, on the 500s, and 2:45 on the 200s.

I did not get around to rope jumps.

Still acting up

Sun, 12/15-YMCA. Mile. Stretch. Lift.

Sat, 12/14-Went to the track for 4x200 in 30.xx, 4x150 in 20.xx, and 4x100 in 12.xx. 

200s: 30-low, 30-mid, 30-mid, 30-low
150s: 21-mid, 20-high, 20-high, --pulled up; hamstring is still acting up.
100s:--

Fri, 12/13

Treadmill:

2x600 In 1:45

2x300 In 58

2x300 In 47

Treadmill 600 in 1:45:

Let machine go @12.5 speed. Hop on at 13 sec/.03M

Run until 1:58/40M

Treadmill 300 in 58: 

Let machine go at 11.5 speed. Hop on at 13 sec/.03M. Run until 71 sec/.22M

Treadmill 300 in 47: 

Let machine go at 14.0 speed. Hop on at 13 sec/.03M. Run until 60 sec/.22M