Thursday March 25, 2004
Workout: Extensive Tempo
300 Core Unit Warmup
1km jog warmup
4*100@70% with 40 seconds rest in between
Rest 2 minutes
4*550 (estimated distance, I think it may have been a bit more), with 3 minutes rest in between all under 2:00 minutes
The times were: 1:52, 1:54, 1:55, 1:51.
Jogged about 1 mile home
Stretched for 20 minutes
Comments: I really enjoyed this workout. It was fairly aerobically challenging, and I got a small bit of LA towards the end of the last one, but nothing significant. I think my aerobic fitness is as good as it has ever been, maybe even the best it???s ever been. This was my first workout of the year on grass, and it felt really nice. The weather is finally starting to improve, however it is questionable as to how long it is going to last. I???m going to try to introduce accels shortly, although I might be hard pressed for facilities in the short term. I want to keep doing these long extensive/intensive tempo workouts, and maybe begin to incorporate some hills in a little while. From there I will move to move intensive lactate sessions like 8*200 w/3-4 minutes rest in between, all sub 29 in flats, or 6*300 all sub 45 with 4-5 minutes in between. I will then move to even faster session like 100, 200, 300, 200, 100 at 95%, with approx 5 minutes rest per 100 meters, before finally advancing to split runs and SE when I hit the season. For speed, I will begin short accels over the next week, and in another week will slowly introduce MaxV again. When I get to the season most of my speed work will be MaxV focused, so sessions like 3*60 flat out with full recoveries, or 3*flying 20???s. I will continue with lower and upper body depletion work probably at least once a week through most of April, but will likely drop it during the season. That was sort of long winded, but I find it really helps to write down where I???m planning to go with my workouts, so my program has a sense of focus and purpose.