Week 2, Day 4
Workout – 4 am wake up, 5 am workout
Max V Warm up
50m of short warm up
600m (50m walk, 50m accel)
Dynamic stretches x 10 reps
Sprint Drills x 30m
7 x 30m w/30m fly in at submax 95% 3-5min/rep
3.05, 3.09, 2.99, 3.10, 3.04, 3.11, 3.06
Ext. Repetition Core – 2 X’s Through Circuit
Solo Twist x 10
Reverse Crunch x 20
Twisting Crunch x 20each
Med. Ball Toe Touch x 30
Side Crunch x 15 each
Hip Thrust x 20
Side Crunch x 20each
Russian Twist x 20
Solo Twist x 10
Lying Wipers x 10
This workout felt much better than any of the workouts thus far. I was really ready to go. I’ll explain the times and what happened below.
Rep #1 – Good accel, but when I got the fly it felt hard to keep up the intensity in trainers.
Rep #2 – Felt much faster. I felt like I really set up myself for a good fly, but the time was a little slower.
Rep #3 – The best rep and achieved my goal for the workout.
Rep #4 – Felt just as good as the last one. The only difficult part I was starting to feel was finishing the fly.
Rep #5 – Looking to stay consistent and have one more under 3.00. The accel is feeling very good, but starting to get a little tired.
Rep #6 – Bad rep all the way around. Time to hunker down for the last one.
Rep #7 – Pushed myself very hard and tried be mentally tough while feeling fatigued.
So if you’re reading these times, you’ll notice that it doesn’t look very fast. Well, I got up and was mentally ready to do this workout. I was excited to see where I was compared to last week and see if I had any improvements. I got to the track and had a great warm up. UNTIL the worst thing can happen before you go into a max v workout. I opened up my back and pulled out the bag that I thought had my spikes in it. Low and behold, I grabbed my football cleats. GREAT!!!!! So, I started thinking about what to do. Drive 30 min round trip to get spikes or just do the workout. I decided that my goal now was to break 3.00 on the fly without spikes. I did that and tried to stay consistent. It’s difficult to do flys in trainers because of the positioning it puts you when you’re trying to throw down. I achieved my goal for the workout, but I’m not going to lie, I wonder what I would have run had I had my spikes on.
So what do you guys think? How much of a difference would have spikes made? Was I faster than I was last week in this workout? I look forward to responses if any!