Quick work-out – Intensive Tempo
1. Old Fashioned Warm-up – Jog a mile (7-8′)
2. Static Flex
3. A little shake-out dynamic flex with real light sprint drills
4. 5x200m with 3-4′ rest: 29, 28, 27, 26.5, 26.0
5. Complex with 100# barbell – Don’t set the bar down 2 rounds (for time) of 7 reps each: Deadlift, Hang Clean, Front Squat, Hang Snatch, Overhead Squat, Push Press, Bent Over Row, RDL: First set at 2:07; rest 3′; Second set at 2:32
I’m a fan of using the above cross-fit type workouts as finishing exercises on heavy lifting days and tempo days. Seems to have a nice effect on my recovery, and provide what I can only believe is a good metabolic impact.
Tempo was great today. These are all done with a jog-in rolling start, which helps times, but the run also includes a single curve at a right angle, that necessitates slowing down, and running a full lane wide – adding about 2-3m to the distance, and probably adding an extra step or two due to chopping steps entering the curve. I’m really pleased with those runs and can’t wait to get to good weather and get outdoors. I will keep moving tempo up on these until I can handle 4-5 at a target race pace (25-26) – with whatever recovery is needed.
Definitely running this weekend. Training through it (will include a weight workout after the meet) and will press another fairly high intensity week next week – before going into a recovery week and then picking up hard again during the week of February 1st – with a Pent on February 8th.
Have a crazy work and social schedule these weeks leading into my first pent: Travel twice to Detroit (2 days each) once to DC (4 days), in and out to Columbus (1 day), Omaha (2 days) – all between now and February 2nd.
If anyone has ideas of places I could sneak in a workout in DC – on a good indoor track, it would be very welcome.