Feb. 16, 2011: Recovery Day
3.1mi fartlek run outside in 22:30: 2′ easy, 1′ hard
5′ elliptical cooldown
Legs felt like crap towards the end of this and HR maxed out at 182. Sleep has been good though.
Posted In: Training Journals
Feb. 17, 2011: Extensive Tempo day
4x300m w/ 1:30 rest at 48s/300 pace
300-300-300-200 w/ 1:30 rest at 49s/300 avg pace
300-300-200-200 w/ 1:30 rest at 49s/300 avg pace
This wasn’t easy. I had originally planned to do 3x4x300m, all at 48s pace (2 weeks ago I did a similar workout but slightly slower and with more rest). But midway through the second set I decided to shorten the distance in order to keep form and stay under 50s/300m pace.
HR peaked at 184.
Feb. 18, 2011: Recovery Day
15′ on elliptical
10′ bodyweight circuit
Comments: The elliptical is convenient and low-impact but I may soon switch it out for the pool on recovery days. Also, insatiable appetite today for some reason.
Feb. 19, 2011: Speed + Strength Day
6 x flying 30m with 25m or so lead in, 5′ rest in between
power cleans: 3×95, 3×135, 3×155, 2×175, 1×185
deadlifts: 4×225, 4×265, 4×285, 3×295
weighted underhand pullups: 3 x 8 w/ 35lbs
a. standing DB military press: 6×45, 6×50, 5+1×50 (last rep push-press)
b. lying hamstring curls: 10×120, 2x6x150
Can’t complain about anything today.
Feb. 20, 2011: Long-rep Extensive Tempo Day
400-400-400 at 67-66-66
400-300-300 at 68-51-51
400-300-300 at 68-51-51
2′ rest between reps. Originally hoped for all 400s but that wasn’t happening. Felt some quad/butt-locking towards the end of this workout and had to limp around for a few minutes before I could start the cooldown.
This begins my 7th week of a 12-week prep phase and over the next 6 weeks I will be transitioning from quantity to quality.
Any comments on my training plan would be welcome…here’s my current weekly outline:
S: Extensive Tempo
T: Accel + Lift, going from 30m to 60m reps
W: Recovery run or circuit
T: Extensive Tempo -> Intensive Tempo
F: Recovery run or circuit
S: MaxV + Lift, going from flying 30m to 60m
After 6 weeks, when pre-comp phase begins, I plan to make Sunday a mixed day of IT/SpecEnd and ET day, and replace Thursday with speed endurance. Would it make sense to go back to 30m accel and MaxV reps at that time and rebuild again?
For recovery days I’ve been doing a lot of 3mi fartlek runs which aren’t very fun and actually seem to add fatigue, so I may switch them with the pool or easy 100s.
Feb. 21, 2011: Off
Feb. 22, 2011: Accel + Strength Day
7x35m accelerations w/ 3.5′ rest (spikes, 4pt stance, no blocks)
Single-arm DB hang snatch, each side: 3×30, 3×50, 2×60, 2×70, 2×75, 2×80 (PR)
4-rep squats: 135, 225, 265, 270, 275, 280 (PR)
Superset of the following:
a) DB flat bench: 4×60, 4×75, 4×85, 4×85, 5×85
b) 6-rep DB RDLs: 75s, 90s, 95s, 100s
Single-arm DB Bent-over row, each side: 8×60, 2x6x75
Roman Chair: 2×8 with bodyweight
Pleased with the new PRs today, and felt like I had extra power in the accelerations too. Gained a couple pounds over the last week, up to around 185, probably water weight from starting creatine.
If anyone is in the mood for a specific training strategy question, I posted a question in the Training Theory forum.
Feb. 24, 2011: Extensive Tempo
600 in 1:45, 400 walk recovery
500 in 1:23, 400 walk recovery
400 in 65s, 300 walk recovery
300 in 47s, 300 walk recovery
200 in 30s
800m jog/skip cooldown
3 rounds of pushups and abs
This workout was taken from https://speedendurance.com/2009/04/05/400-800-meter-training-workouts-the-beakdown/. The target paces were 34s/200 on the 600, 33s/200 on the 500, on down to 30s for the final 200. I intended to take 400 walk recovery after the 400 and accidentally cut it short by 100. Good amount of lactic acid by the end of this workout. HR peaked at 184, probably after the 300.
Feb. 26, 2011: Strength Day
5′ warmup on C2 rower
2 x buildup to Max Watts (782, 802 — Watch out, Matt!)
power cleans: 4×95, 4×135, 2×165, 2×175, miss at 185
deadlifts: 4×185, 4×225, 4×275, 2×295, 2×305
underhand pullups: 3×6 w/ 45lbs
standing DB military press: 6x45s, 5x50s, 3+1x55s (last rep push press)
hamstrings curls: 10 each side on swiss ball, 8x140lbs on machine (lying down)
step-ups: 10 each side
Disappointed with power cleans, felt slow and weak. Also, between not having straps and not being able to drop the weights, its difficult to do 2 or more reps at once. Happy with deadlifts though.
Lower back is sore.
Feb. 28, 2011: Off
Mar. 1, 2011: Accel + Lift
7x40m starts w/ 4′ rest
squats: 5×135, 5×185, 3×225, 3×255, 2×275, 2×285, 2×295, 1×300, 1×305 (PR)
DB flat bench: 5x55s, 3x70s, 3x80s, 2x90s, 2x95s (PR)
a) seated row, wide-grip: 3×6 at 125, 150, 162.5
b) SL RDL, each side: 6×40, 6×50, 6×60
The most I had squatted before this workout was 4×280 (last week), so the last 4 sets were all PRs in a sense. The next two days I have exams, so I will go pretty light but Friday I will try and do a 400m time trial.
Mar. 3, 2011: Pre-Meet/Tune-up
22′ warmup complete with dynamic stretches and MaxV builds
2x20m starts on curve w/ 2′ rest
practice 1st 100m on curve: 30-40m hard accel then relax: sub 12.5s
practice 2nd 100m on straight, rolling start: 12.17s
I’ll take the times with a grain of salt, but these felt easy and were right around the pace I’d open in right now.
Tomorrow I’m doing a 400m time trial, shooting for 52.5, (25.5-27 or something like that).
Mar. 4, 2011: Time Trial Day
400m time trial in 51.08, new PR!
5x200m at 38, 38, 34, 34, 34 w/ 1:30 rest
The time trial was done alone in lane 4 from a 4pt start (but no blocks). My fiance gave the starting signal and took the time. I’ve been looking forward to this for several days, had some trouble sleeping last night, and had to take my time on the warmup because my heart rate seemed too high.
I’m psyched about the PR, especially considering I’ve done no speed endurance or special endurance yet, so I hope this bodes well for breaking 50 this summer. Not sure exactly about the splits, so I have no idea what my 200m time would be, but I think the ends-to-middle approach is working well.
Mar. 5, 2011: Easy Day
3.1mi run outside in 24:15
5′ on elliptical
Mar. 6, 2011: Mixed Accel/Plyos/Strength Day
4x25m starts from 3pt and 4pt stance in trainers on indoor track
3×10 tuck jumps
3×10 bounding runs for distance
3×10 lunge jumps
power cleans: 5×95, 3x5x135, 5×155
deadlifts: 6×225, 6×255, 6×265
standing DB military press: 8x40s, 2x8x45s
pullups, palms-in: 10xbw, 2×8 +35
Doing a 4-week cycle for reps, so this is the “high rep” week. Held back a bit on cleans to use proper technique and they felt much more efficient than before. Might start incorporating some plyos one day a week.