Tuesday April 6, 2004
Workout: Intensive Tempo
Did Typical Track warmup
4*300 w/ 4.5 minute rest between reps
Rest 7.5 minutes
2*200 w/4.5 minute rest between reps.
300???s: 45.6, 45.9, 47.4, 45.4 Average time = 46.08
200???s: 29.4, 28.1 Average time= 28.75
Medball Work, + 200 meter cooldown jog
Comments: This workout hit me hard! After the last rep I just layed down for about 10 minutes, and everytime I tried to get up I thought I was gonna puke. Good workout though. The initial plan was to do 5*300, but I was finished after the last 300, but I still felt like I had a bit more, so I took some extra rest, and did the 2 200???s. The last one was pretty much all out, that???s the one that really killed me. My rhthym is feeling very good. Next week my goal is to do 5 300???s, averaging in the 46.5-47.0 range for the first 4, then using everything I have left for the last one.
Wednesday April 7, 2004
Workout: Extensive Tempo
Warmup: 1 mile jog, about 5-10 minutes of drills, a few buildups.
35 seconds rest after the 1???s, 1:10 after the 2???s, and 1:30 between sets. I did the 100???s in high 17???s to high 18???s, and the 200???s in 38-39.
1 lap jog
When I came home 300 low intensity calisthentic reps. I???m starting to worry that I???m neglecting my core reps. In the winter all my tempo work was low intensity bodyweight excercises. Now that it???s nice outside, and I can run my tempos, I???ve hardly been doing any bodyweight/core work, so I decided after every session I would try to do at least a couple hundred reps.
Stretched for 20 minutes.
Comments: This workout felt really good after yesterday. It wasn???t as challenging as some of my other extensive tempo workouts, but I was just looking to flush out the system after two hard days in a row.
Tommorrow the workout scheduled by my coach is a lame jogging circuit, but hopefully I can convince him to let me do some shorter explosive stuff. On Friday I am going golfing, probably just 9 holes. If it???s just 9 holes, I???ll do a speed workout beforehand, just short accels, possibly submax 40???s. Saturday will probably be an extensive tempo day, or maybe even just a light circuit or off day. Sunday I will probably do a really hard workout, something like maxV followed by hills.
Something like this:
Thursday: Lame circuit, or block work
Friday: If Lame circuit, submax 40???s, if block work extensive tempo or General Fitness circuit.
Saturday: Recovery day; this could mean extensive tempo, circuit or off
Sunday: MaxV plus hills.
Monday: Extensive Tempo or Circuit
Tuesday: Probably Intensive Tempo (5*300)
Thursday: Extensive Tempo