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    ELITETRACK
    You are at:Home»Forums»Miscellaneous Discussion»Training Journals»ExRower’s 400m Training: Road to Sub-50

    ExRower’s 400m Training: Road to Sub-50

    Posted In: Training Journals

        • Participant
          ExRower on January 11, 2011 at 5:09 am #17286

          I would call this a come-back journal since I am now 26, but since my running experience is limited (see below) it is more of a first-time shot.

          My competitive athletic background since junior high is rowing and swimming, with the following exceptions:
          track in 8th grade: ran 63 400m, 2:23 800m, 5:45 mile
          cross country in 9th-10th grade: 19:00 5K
          track senior year of college: 24.0 200m, 51.5 400m, 68 500m all indoors

          Weightroom stats: 5 rep squats at 265lbs, 5 rep bench at 200lbs

          ************

          Jan. 7, 2011
          15′ warmup of jogging, drills, dynamic stretches and a few strides
          6 x 150m in 21 with walk-back recovery (~2:15). This felt good but would become lactic were I to continue.
          Lift:
          8-rep squats at 135,225,235,235
          65lb DB incline bench for 8,8,6 reps
          DB single arm bent-over rows working up to 2x8x60lbs
          8-rep DB RDLs up to 90lbs each hand

          Jan. 9, 2011
          25′ on treadmill, alternating 2-3′ at 5.5-6mph and 1′ at 10mph
          Short bodyweight circuit (pushups, squats, lunges, good mornings, hip thrusts)

          Jan. 10, 2011
          15′ standard warmup
          10x20m accelerations from 3pt and 4pt starts (indoor track, no spikes or blocks)
          Lift:
          Very light single-arm DB hang snatch to re-introduce the movement, up to 3x40lbs each side
          3-rep squats: 135,185,225,245,265,265,265
          3-rep DB flat bench: 50,65,70,75,80,80 (6 reps on last set, will go higher next time)
          Underhand grip pullups: 6, 6 (w/ 25lbs), 6 (w/ 35lbs), 4 (w/ 45lbs)

        • Participant
          ExRower on January 12, 2011 at 5:06 am #104627

          Jan. 11, 2011

          Extensive tempo day but only had access to treadmill.

          brief walk-jog warmup
          10 rounds of 1:30 at 10mph, 1:30 walk (HR typically beginning at 150 or below and finishing 180 or above)
          brief walk-jog cooldown

          2×30 pushups and a couple ab exercises

        • Participant
          ExRower on January 14, 2011 at 9:03 am #104666

          Jan. 12, 2011: Off

          Jan. 13, 2011

          Short Extensive tempo + Lift day, but weather prevented running outside.

          2x6x200m on Concept 2 rower with 45s rest, 2:40 or so between sets, done at 1:39/500m pace.

          Lift:
          5-rep deadlifts up to 2x5x225 (went light since it’s been a while…have done 325 before).
          5-rep push-press up to 2x5x95 (light again on purpose)
          8-rep Seated row up to 2x8x150
          8-rep leg curl up to 140lbs
          8 single-leg squats on each side holding 10lb weight

          On the later rowing intervals, HR was starting in 150s and finishing around 170 so maybe a bit intense for extensive tempo. For the given heart rate, this felt easier on the lungs and harder on the legs compared to running (I get a similar effect on the bike too). Anyone have thoughts on this?

        • Participant
          ExRower on January 15, 2011 at 5:50 am #104674

          Jan. 14, 2011

          “Recovery”/ Fartlek Day

          Ran 3.1mi outside in 23:30, alternating 2-3min easy and 1min hard (85s 400m pace if I had to guess).

          Followed by 5′ easy on the elliptical and a few easy bodyweight exercises.

          Comments: Somewhat hilly. Heart rate creeping up to high 170s towards end of run so I hope I didn’t overdo it.

        • Participant
          morgan93 on January 15, 2011 at 9:04 am #104685

          In General Prep/Early Season tempo is less about recovery and more about aerobic development. If anything its important to get the heart rate high because the rest of the sessions aren’t too taxing on the CNS.

        • Participant
          ExRower on January 16, 2011 at 4:40 am #104707

          Jan. 15, 2011

          Short Extensive Tempo day

          14′ standard warmup
          2x10x100m on grass in 15.5-16.0 with 45s rest, 3′ between sets.
          800m cooldown
          2 sets each of lunges and pushups

          HR mostly in high 160s for the 100s, felt good.

        • Participant
          ExRower on January 18, 2011 at 6:10 am #104767

          Jan. 16, 2011: Off

          Jan. 17, 2011: Acceleration and Strength day

          14′ standard warmup
          8x25m starts w/ 2:15 rest from falling, 3pt, and 4pt positions
          2 x 10-step plyo runs going for distance

          Lift:
          3-rep 1-arm DB hang snatch: 20lbs,40,50,55,60,60
          5-rep squats: 135,225,245,265,265 (matches 5-rep PR)
          pullups, palms facing each other: 10 w/ no weight, 9 w/ 25lbs, 5 and 4 @ 45lbs
          5-rep DB flat bench: 65,75,80,85 (5-rep PR possibly)
          roman chair: 8 and 8 w/ no weight, 8 w/ 25lbs

          I was quite happy with this workout. The snatches will take some time to get back as this is my 2nd time doing them in about 7 months.

        • Participant
          ExRower on January 19, 2011 at 12:32 pm #104822

          Jan. 18, 2011: Long Extensive Tempo day

          15′ standard warmup

          2 x 4 x 300m with 2′ rest, 5′ between sets. Times were 51,49,48,49,49,51,51,50.

          Brief jog/skip cooldown.

          This workout was tough, and I was spent after the last one. I would have liked to run 48s across the board, but I am happy with the effort.

          For (very) early season progression, what would be better for next week between the following?
          (a) same as above but trying to get closer to 48s
          (b) 3 x 3 instead of 2 x 4, also trying for a bit faster
          (c) 3 x {400,300,200}, not sure how pacing would work out
          (d) something completely different

          By the way, my current weekly outline is below. Thursday will become MaxV in a month or so.
          M: Accel+Strength
          T: Long ET
          W: Recovery/Off
          T: Short ET + Lift
          F: Recovery
          S: Short ET or hills
          S: Recovery/Off

        • Participant
          ExRower on January 20, 2011 at 8:34 am #104846

          Jan. 19, 2011: Recovery Day

          13′ easy on elliptical
          7′ on treadmill, mix of fast walking and 40s segments at 10mph
          5′ bodyweight exercises

        • Participant
          ExRower on January 21, 2011 at 7:25 am #104868

          Jan. 20, 2011: Short Extensive Tempo + Strength day

          12′ standard warmup
          2x6x200m with 75s rest, 3′ between sets; all run in 31.5-32.0
          400m jog

          Lift:
          5-rep power cleans: bar, 115lbs, 135 (first time doing these, so cut it short)
          5-rep deadlifts: 135,185,225,255,265
          push press: 5×95,5×115,3×125
          seated row, overhand grip: 10×125, 8×150, 4+4+4 drop-set at 162.5-137.5-112.5
          hamstring curls: 10×100, 8×140, 6×150

          200s felt relaxed and were easier than Tuesday’s 300s. Hoping to make steady gains in the cleans, deadlifts, and push press.

        • Participant
          ExRower on January 22, 2011 at 6:19 am #104875

          Jan. 21, 2011: Recovery Day

          3.1mi in 23:35 on somewhat hilly course, fartlek-style: easy jogging with 5×1′ at a faster pace mixed in.

          Followed by static stretching and foam rolling.

          Outside temp in the high 30’s.

        • Participant
          ExRower on January 23, 2011 at 7:29 am #104900

          Jan. 22, 2011: Extensive Tempo day, strength endurance emphasis

          Today was going to be hills but due to 29F temp outside, I opted for the following:

          14′ standard dynamic warm-up on indoor track
          2 x 4 x (1′ on, 1′ off) Concept 2 rower at 1:39 pace; 3 x 200m at 1:37,1:36,1:35 with 1:20 rest. 4′ between sets.
          6′ cooldown on rower and stationary bike
          1 set of SL bodyweight RDLs, 1 set of 45 pushups

          The rowing intervals were pretty lactic towards the end, but seems like overall work capacity is improving steadily.

        • Participant
          ExRower on January 25, 2011 at 1:08 pm #104959

          Jan. 23, 2011: Off

          Jan. 24, 2011: Accel + Strength

          12′ warm-up
          2×10 squat jumps, 2×10 lunge jumps
          5x25m starts from 3pt and 4pt positions

          Lift:
          single arm DB hang snatch: 3-reps on each side for 25lbs,45,55,60,65,70
          5-rep squats: bar, 135, 225, 245, 255, 255
          underhand pullups: 8 bodyweight, 8 w/ 45lbs (PR, maybe), 5 w/ 55lbs, 3 w/ 55lbs
          incline BB bench: 8×135, 2x5x185
          2 sets of 8 SL RDL on each side with one 60lb dumbbell

          A bit frustrating today due to time constraints and an extremely crowded indoor track and gym. Originally planned for 9 starts but had to cut it short. Felt weak on squats but could be from the preceding intense exercises on short rest.

        • Participant
          ExRower on January 26, 2011 at 9:34 am #104984

          Jan. 25, 2011: Long Extensive Tempo day

          15′ warmup
          2 x {500,300,400,200} at 68-70s 400m pace with 2′ rest, 5′ between sets
          800m cooldown
          2×10 good mornings and 30,20 pushups

          The goal today was to get decent volume in, a large portion of it in the form of longer intervals, staying as relaxed as possible.

        • Participant
          ExRower on January 27, 2011 at 10:11 am #105011

          Jan. 26, 2011: Recovery Day

          12′ on elliptical
          8′ on treadmill (2% incline), alternating 45s at 10mph and 1′ of fast walking/buildup
          10′ circuit of bodyweight exercises

          Sore legs and poor weather convinced me to stay off the roads today and minimize impact.

        • Participant
          ExRower on January 28, 2011 at 4:57 am #105032

          Jan. 27, 2011: Short ET + Strength

          18′ warmup
          2x6x200m in 32s w/ 1′ rest, 4′ between sets
          800m jog/skip cooldown

          Lift:
          power cleans 5xbar, 5×95, 5×135, 2x3x155
          deadlift: 5×185, 5×225, 2x4x275
          DB flat bench: 5×55, 5×75, 5×85, 4×90 (last rep shallow)
          lying hamstring curls: 10×100,8×140,5×160+2 negatives each side at 120
          seated row, overhand grip: 8×137.5,6×160,8×150
          1′ ab brace
          ankle mobility exercises

        • Participant
          ExRower on January 29, 2011 at 5:55 am #105061

          Jan. 28, 2011: Recovery Day

          3.1mi fartlek outside in 21:33, alternating 1:15 hard with 2:30 easy
          5′ walk cooldown
          static stretch

          I was less sore today than expected so I pushed this one harder than usual.

        • Participant
          ExRower on January 30, 2011 at 5:11 am #105089

          Jan. 29, 2011: GPP / Strength Endurance day

          18′ standard warmup

          6 rounds of the following:
          -15 pushups
          -stadium bench run (45 steps) + jog back down
          -200m in 31s
          -jump variation (squat, tuck, or lunge jump)
          -2:15 or so walk back recovery

          800m jog/skip cooldown

          The circuit took exactly 25′ to complete, felt like it accomplished the conditioning goal of the day and added some variety.

        • Participant
          ExRower on January 31, 2011 at 4:32 am #105112

          Jan. 30, 2011: Short Extensive Tempo day

          15′ warmup
          2x12x100m in 15s w/ 45s rest, 2:30 between sets
          2x60m @85% w/ walkback recovery
          ab exercises
          800m cooldown

          HR didn’t go above 170. This is my 7th day in a row working out so tomorrow will definitely be off.

        • Participant
          ExRower on February 2, 2011 at 9:13 am #105170

          Jan. 31, 2011: Off

          Feb. 1, 2011: Acceleration + Strength

          20′ warmup
          8x25m 4pt starts in spikes (but no blocks) w/ 2:30 rest
          800m jog

          Lift:
          one-arm DB hang snatch, 3-reps on each side: 30,45,55,65,70,70
          3-rep squats: 135,225,245,265,265,270,270,270
          DB incline bench: 5×50,5×70,3×75,4×75
          DB RDLs: 10×70,8×80,8×90
          DB one-arm bent over row, each side: 12×50, 10×60

          95 minutes total. I will try to come up with a periodization scheme for the lifting that fits with the general progression.

        • Participant
          ExRower on February 3, 2011 at 4:40 am #105185

          Feb. 2, 2011: Recovery Day

          3.1mi fartlek run in 22:28, alternating 1′ fast with 2′ slow
          5′ walk cooldown

          Legs feel tired and heavy today.

        • Participant
          ExRower on February 4, 2011 at 7:17 am #105212

          Feb. 3, 2011: Long Extensive Tempo Day

          16′ warmup
          3x4x300m in 49-50s w/ 2′ rest, 5′ between sets
          800m cooldown

          Aerobically, this workout wasn’t too bad (HR maxed out at 177), but with some headwind on the homestretch there was a noticeable strength-endurance element.

        • Participant
          ExRower on February 5, 2011 at 3:28 am #105230

          Feb. 4, 2011: Off Day

          I’ve ramped up volume a lot lately and had 2 workouts this week (Tuesday and Thursday) that were longer than anything I’ve done in almost 4 years.

          Given that, some mediocre sleep and a slight downturn in mood and energy levels this week, I’ve decided take today off, tomorrow easy, and be fresh for another high volume week starting Sunday.

        • Participant
          ExRower on February 7, 2011 at 4:47 am #105287

          Feb. 5, 2011: Easy Day

          3.1mi fartlek in 21:45
          5′ walk cooldown
          12′ of bodyweight exercises

          Feb. 6, 2011: Extensive Tempo + Strength day

          18′ warmup
          2x6x200m in 30s w/ 1:30 rest, 4′ between sets
          400m cooldown

          Lift:
          power cleans: 5xbar, 5×115, 5×145, 3×155, 4×155
          deadlifts: 5×185, 5×225, 5×275, 4×275
          single-arm bent over row, each side: 10×50, 8×60, 8×65
          standing military press: 8x35s, 2 x 8x40s
          roman chair: 10xbodyweight, 10x25lbs
          30 hanging leg raises on dip machine

          90 minutes start to finish. HR maxed out at 174 during the 200s. Grip was the weak link on cleans, deadlifts.

        • Participant
          ExRower on February 9, 2011 at 4:56 am #105343

          Feb. 7, 2011: Recovery Day

          15′ on elliptical
          5′ bodyweight exercises
          static stretch

          Feb. 8, 2011: Acceleration + Strength Day

          20′ warmup
          8x30m starts from 4pt stance w/ 3′ rest
          400m jog

          Lift:
          single-arm DB hang snatch, 3-reps on each side: 30lbs, 50, 60, 70, 75
          8-rep squats: 135, 225, 245, 250
          underhand pullups: 10xbw, 10x25lbs, 9x25lbs
          8-rep DB flat bench: 60s, 75s, 75s
          DB RDLS: 8x70s, 8x90s, 5x90s (grip fail)

          I went back to higher-rep sets today and will work down over the next few weeks. Not seeing huge strength gains, but at least maintaining while adding running volume.

        • Participant
          ExRower on February 11, 2011 at 4:51 am #105406

          Feb. 9, 2011: Off Day

          Feb. 10, 2011: Long Extensive Tempo Day

          20′ warmup on track indoors
          Concept 2 rower, avg pace 1:38.6/500m:
          3x400m w/ 1:30 rest;
          4′ rest
          3x400m w/ 1:30 rest;
          5′ rest
          5x200m w/ 1′ rest

          5′ stationary bike cooldown
          bodyweight hamstring exercises
          2×30 pushups

          Too cold to run outside today and the indoor track is only suitable for warmups and short accelerations, so I went with the C2.

        • Participant
          ExRower on February 12, 2011 at 3:29 am #105428

          Feb. 11, 2011: Recovery Day

          3mi fartlek on treadmill in 21:22, 1-1.5% incline: 2′ at 6.5mph, 1′ at 12mph
          5′ walk/elliptical cooldown
          static stretch

          HR peaked at 179 during run.

        • Participant
          ExRower on February 13, 2011 at 5:58 am #105459

          Feb. 12, 2011: Speed + Strength Day

          18′ warmup on indoor track
          6x20m fly from 20m buildup w/ 3′ rest
          2×10 step bounds for distance

          lift:
          power cleans: 5×95,5×135,5×155,2×165,2×165
          deadlifts: 6×225, 6×255, 3×275, (3+1+1)x275 (5-10s pause after 3rd and 4th rep on this set)
          standing DB military press: 8x40s, 8×45, 6×45
          single arm DB bent-over row: 8×50, 8×65, 8×65
          clap-pushups: 10, 8

          Didn’t sleep too well. Feeling some slight congestion today, could be a cold or just allergies. Grip continues to be the limiting factor on cleans and deadlifts, not sure if that’s typical.

        • Participant
          ExRower on February 14, 2011 at 6:08 am #105479

          Feb. 13, 2011: Short-Rep Extensive Tempo Day

          15′ warmup
          6x200m in 30s w/ 1′ rest
          4′ rest
          10x100m in 15s w/ 45s rest
          3′ rest
          10x100m in 15s w/ 45s rest
          800m cooldown

          -Began taking 3g/day of creatine yesterday
          -HR peaked at 178

          The second set of 100s was actually easier than the first set as the fatigue from the 200s wore off.

        • Participant
          ExRower on February 16, 2011 at 4:55 am #105510

          Feb. 14, 2011: Off Day

          Feb. 15, 2011: Accel + Strength Day

          18′ warmup
          8x30m starts (4pt, in spikes, no blocks) w/ 3′ rest
          2 x 4 broad jumps
          2 x 5 single leg bounds, each leg

          Lift:
          single-arm DB hang snatch, each side: 3×30, 3×45, 3×55, 3×65, 3×70, 2×70
          squats: 6×135, 6×225, 6×245, 6×255, 7×260 (PR)
          superset of :
          a.) DB flat bench: 6×55, 6×70, 6×75, 6×80, 6×80
          b.) DB RDLs: 6x70s, 6x85s, 2x6x95s
          superset of:
          a.) wide-grip lat pulldown: 6×137.5, 8×150, 6×162.5
          b.) single-leg hamstring curls on swiss ball: 2×10 each side

        • Participant
          ExRower on February 17, 2011 at 4:23 am #105541

          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.

        • Participant
          ExRower on February 18, 2011 at 4:29 am #105573

          Feb. 17, 2011: Extensive Tempo day

          19′ warmup
          4x300m w/ 1:30 rest at 48s/300 pace
          4′ rest
          300-300-300-200 w/ 1:30 rest at 49s/300 avg pace
          4′ rest
          300-300-200-200 w/ 1:30 rest at 49s/300 avg pace
          800m cooldown

          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.

        • Participant
          ExRower on February 20, 2011 at 4:31 am #105624

          Feb. 18, 2011: Recovery Day

          15′ on elliptical
          10′ bodyweight circuit
          5′ walk

          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

          21′ warmup
          6 x flying 30m with 25m or so lead in, 5′ rest in between

          Lift:
          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
          superset of:
          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.

        • Participant
          ExRower on February 21, 2011 at 4:01 am #105650

          Feb. 20, 2011: Long-rep Extensive Tempo Day

          17′ warmup
          400-400-400 at 67-66-66
          4′ rest
          400-300-300 at 68-51-51
          4′ rest
          400-300-300 at 68-51-51
          800m cooldown

          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
          M: Off
          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.

        • Participant
          ExRower on February 23, 2011 at 4:57 am #105706

          Feb. 21, 2011: Off

          Feb. 22, 2011: Accel + Strength Day

          18′ warmup
          7x35m accelerations w/ 3.5′ rest (spikes, 4pt stance, no blocks)

          Lift:
          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.

        • Participant
          ExRower on February 24, 2011 at 9:30 am #105760

          Feb. 23, 2011: Recovery Tempo

          800m warmup + leg-swings
          2x10x100m in 17s w/ 33s rest, 90s between sets
          800m cooldown

          Feeling the soreness in the legs and lower back from yesterday.

        • Participant
          ExRower on February 25, 2011 at 4:21 am #105791

          Feb. 24, 2011: Extensive Tempo

          16′ warmup
          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.

        • Participant
          ExRower on February 26, 2011 at 5:37 am #105874

          Feb. 25, 2011: Recovery Day

          15′ jog
          5′ on elliptical
          bodyweight hamstring exercises
          static stretch

          Legs felt tight, heavy, and tired. I have exams next week, so it will be a convenient week to reduce volume.

        • Participant
          ExRower on February 27, 2011 at 3:44 am #105911

          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)
          clap-pushups: 12,10
          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.

        • Participant
          ExRower on February 28, 2011 at 3:34 am #105942

          Feb. 27, 2011: Extensive Tempo

          14′ warmup
          3x5x200m in 32s w/ 75s rest, 3′ between sets
          800m cooldown

          HR maxed at 177 at the end. Felt good.

        • Participant
          ExRower on March 2, 2011 at 3:24 am #106015

          Feb. 28, 2011: Off

          Mar. 1, 2011: Accel + Lift

          21′ warmup
          7x40m starts w/ 4′ rest

          Lift:
          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)
          superset of:
          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.

        • Participant
          ExRower on March 3, 2011 at 5:00 am #106040

          Mar. 2, 2011: Recovery Day

          15′ on elliptical
          5′ on treadmill
          static stretch

        • Participant
          ExRower on March 4, 2011 at 4:48 am #106073

          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
          3′ rest
          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).

        • Participant
          ExRower on March 5, 2011 at 5:45 am #106093

          Mar. 4, 2011: Time Trial Day

          25′ warmup

          400m time trial in 51.08, new PR!

          15′ rest
          5x200m at 38, 38, 34, 34, 34 w/ 1:30 rest
          600m jog
          static stretch

          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.

        • Participant
          ExRower on March 7, 2011 at 7:48 am #106114

          Mar. 5, 2011: Easy Day

          3.1mi run outside in 24:15
          5′ on elliptical
          static stretch

          Mar. 6, 2011: Mixed Accel/Plyos/Strength Day

          15′ warmup
          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

          Lift:
          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.

        • Participant
          ExRower on March 9, 2011 at 3:47 am #106176

          Mar. 7, 2011: Off

          Mar. 8, 2011: Intensive+Extensive Tempo

          19′ warmup
          9x200m in 29.0-29.5 w/ 1:56 rest (4:1 ratio)
          5′ rest
          5x200m in 32-33 w/ 1:30 rest
          800m cooldown

          Today felt great. The goal for this workout over the next few weeks will be to follow the Clyde Hart 200m progression while tacking on 5x200m at a constant pace for some extra ET work.

          At what pace do you start using spikes for tempo?

        • Participant
          ExRower on March 10, 2011 at 4:39 am #106218

          Mar. 9, 2011: Recovery Day

          10′ on stationary bike
          10′ on elliptical
          3′ walk
          A couple sets of abs, pushups, and good mornings

          HR mostly in 130-140 range during the steady state cardio.

        • Participant
          ExRower on March 11, 2011 at 3:38 am #106274

          Mar. 10, 2011: Accel and Strength Day

          20′ warmup
          6x45m starts w/ 4.5′ rest

          Lift:
          single-arm DB hang snatch, each side: 3×35, 3×50, 3×60, 2x3x70
          8-rep squats: 135, 225, 255, 265
          DB incline bench: 8×50, 2x8x70, 5×70
          superset of:
          a. DB RDLs: 8x75s, 8x80s, 8x85s
          b. wide-grip seated row: 2x10x137.5, 8+1+1×137.5 (pause before 9th and 10th rep)

          Done on an empty stomach this morning, but felt great.

        • Participant
          ExRower on March 12, 2011 at 2:32 am #106299

          Mar. 11, 2011: Extensive Tempo day

          15′ warmup
          2x6x200m in 32s w/ 75s rest, 3′ between sets
          800m cooldown

          HR peaked at 176. Legs felt pretty beat up after yesterday.

        • Participant
          ExRower on March 14, 2011 at 9:54 am #106363

          Mar. 12, 2011: Off

          Mar. 13, 2011: Recovery Day

          10′ on treadmill: 1′ walk/jog, 1′ at 10mph
          10′ on elliptical
          quick round of light curl press, good mornings, RDLs, pushups

          Went to see old friends this weekend which entailed lots of eating, drinking, and not much sleep. After spending the afternoon driving, this didn’t feel too bad.

        • Participant
          ExRower on March 15, 2011 at 5:56 am #106395

          Mar. 14, 2011: MaxV + Strength

          20′ warmup
          6x30m fly with 20m run in, 5′ rest

          Lift:
          power cleans: 4×95, 4×135, 4×155, 4×165, 3×165
          deadlifts: 4×225, 4×265, 2x4x275
          super set of the following:
          a.) standing DB military press: 6x55s, 2×55+2×50, 6×45
          b.) lat pulldown, wide-ish grip: 6×150, 6×162.5, 6×175

          Short on time this morning but managed to get this done in 1:15. After warming up, this felt great.

        • Participant
          ExRower on March 16, 2011 at 5:27 am #106420

          Mar. 15, 2011: Extensive Tempo day

          20′ warmup
          3x3x300 in 48-50s w/ 100m walk recovery, 5′ and 5.5′ rest in between sets
          800m cooldown

          HR peaked at 185. This was tough, had to walk around for 5 min before being able to cooldown with decent jogging form.

          This type of workout (hard extensive tempo) is just about phased out of my routine at this point, but since I want to take tomorrow off, I needed a little extra work.

        • Participant
          ExRower on March 18, 2011 at 2:59 am #106457

          Mar. 16, 2011: Off

          Mar. 17, 2011: Intensive+Extensive Tempo Day

          18′ warmup
          8x200m in 28s w/ 2′ rest
          6′ rest
          10x100m in 17s w/ 43s rest
          800m cooldown
          static stretch
          3×20 pushups

          The 200s went pretty well. The beginning wasn’t too bad, but the difficulty/lactic acid came on quick in the last 2-3 reps. I was still hurting when I did the 100s.

          Part of the track was under construction so I did these in lane 8, doing the even ones clockwise.

        • Participant
          ExRower on March 18, 2011 at 11:56 pm #106479

          Mar. 18, 2011: Recovery Day

          12′ on elliptical
          8′ on stationary bike
          5′ of easy bodyweight exercises

          Heart rate mostly in 130-140 range.

        • Participant
          ExRower on March 20, 2011 at 2:55 am #106538

          Mar. 19, 2011: Accel+Strength

          usual warmup
          5 x 2x25m accel w/ 30s rest between reps, 4-4.5′ between sets

          Lift:
          single-arm DB hang snatch, each side: 3×35, 3×50, 3×60, 3×70, 2×75
          6-rep squats: 135, 225, 255, 275, 275 (PR)
          roman chair: 8xbw, 2×6 w/ 25lbs

          A couple comments: The outdoor track was closed so I did the above indoors to simulate 50m accelerations. A bit awkward now using trainers for this.

          I was a bit short on time so I cut the upper body stuff out of the lift, but I’ll do some higher rep / low CNS upper body lifts after tomorrow’s tempo workout.

          Update: 1:15 of recreational ice skating in the afternoon.

        • Participant
          ExRower on March 21, 2011 at 3:01 am #106661

          Mar. 20, 2011: Extensive Tempo day

          19′ warmup
          12x200m in 32s w/ 1:30 rest

          incline BB bench: 10×95, (10,10,12)x135
          hammer grip pullups: 12, 12, 10
          4′ stationary bike cooldown

          Tempo felt okay…legs sore from yesterday but HR peaked at only 174 and fell below 140 before the start of most of the 200s.

        • Participant
          ExRower on March 23, 2011 at 6:48 am #106712

          Mar. 21, 2011: Off

          Mar. 22, 2011: MaxV + Strength

          standard warmup
          6x35m fly with 20-25m run in, 5-6 min rest

          Lift:
          power cleans: 3×95, 3×135, 3×155, 3×175, 3×175, 2×185 (PR)
          deadlifts: 4×225, 4×265, 4×285
          superset of the following:
          a) standing DB military press: 4x50s, 3×55, 3×55
          b) single-arm DB bent-over row: 5x60s, 5x70s, 5x70s
          1×15 clap pushups

          Short on time for the lift but I managed to get some quality work in. Felt good.

        • Participant
          ExRower on March 24, 2011 at 12:59 pm #106763

          Mar. 23, 2011: Recovery Day

          16′ warmup
          12x100m in ~17s w/ 45s rest
          3 rounds of variations on {lunge, pushups, bw posterior chain, abs}
          800m cooldown

          A bit more volume than my typical recovery day but weather was nice and I had plenty of time.

        • Participant
          ExRower on March 25, 2011 at 2:32 am #106782

          Mar. 24, 2011: Intensive+Extensive Tempo Day

          20′ warmup
          7x200m in 27s w/ 2:15 rest (in spikes)

          stationary bike:
          5x 1:15 easy, 45 moderately fast (HR steady 160)
          2′ easy cooldown

          I’m psyched about the 200s. A couple of them were clearly sub-27, including the last one. HR peaked at 185. I got kicked off the track after that so I had to do the ET stuff on the bike.

        • Participant
          ExRower on March 27, 2011 at 2:34 am #106848

          Mar. 25, 2011: Recovery Day

          20′ on elliptical at 135-140 HR
          5′ of bodyweight exercises

          Mar. 26, 2011: Extensive Tempo

          18′ warmup on indoor track
          2x6x200m on C2 rower w/ 1′ rest at 1:38-1:39/500m pace; 2:20 rest between sets

          Today was supposed to be Accel+Strength but the outdoor track was closed so I had to postpone until tomorrow. HR peaked at 167 on the rower.

        • Participant
          ExRower on March 28, 2011 at 2:45 am #106871

          Mar. 27, 2011: Accel+Strength

          20′ warmup
          6x50m from 4pt stance w/ 5′ rest

          Lift:
          single-arm DB hang snatch, each side: 3×35, 3×50, 3×60, 2×70, 2x2x75
          squats: 4×135, 4×225, 4×265, 2x4x280
          superset of the following:
          a) DB flat bench: 4x55s, 4×70, 4×80, 4×85, 5×85
          b) DB RDLs: 5x70s, 4x85s, 4×95, 4×100
          lat pulldown: 6×137.5, 6×162.5, 2x6x175

          This workout was great. Felt strong and energetic.

        • Participant
          ExRower on March 30, 2011 at 8:04 am #106955

          Mar. 28, 2011: Off

          Mar. 29, 2011: MaxV + Strength

          20′ warmup
          6x35m fly w/ 20-25m run in, 5.5′ rest

          Lift:
          power cleans: 3×95, 3×135, 2×155, 2×175, 2×185, 1×190, 1.5×190 (shoulder height but no catch on 2nd rep)
          deadlifts: 5×190, 3×225, 3×275, 2×295, 2×315
          standing DB military press: 3x40s, 3×50, 3×55, miss at 60, 3×55
          superset of the following:
          a) hammer grip seated row: 5×137.5, 5×162.5, 2x5x175
          b) lying hamstring curl: 5×120, 5×140, 2x5x160

          Hamstring felt a bit tight after the maxV work, but otherwise today was good.

        • Participant
          ExRower on March 31, 2011 at 10:40 am #106984

          Mar. 30, 2011: Recovery Day

          20′ on elliptical, HR in 130s
          5′ of bodyweight stuff

        • Participant
          ExRower on April 1, 2011 at 2:47 am #106998

          Mar. 31, 2011: Intensive/Extensive Tempo Day

          21′ warmup
          5x200m w/ 2:30 rest; first two sub-26, last three 26.5-27.0
          7′ rest
          5x200m w/ 1:30 rest; 36,36,35,35,35
          800m cooldown

          The first 3 200s felt easy but the rest of the workout was a challenge. HR max was 179.

        • Participant
          Vince Collantes on April 1, 2011 at 6:07 am #107006

          How do you like combining intensive and extensive tempo together?

        • Participant
          ExRower on April 1, 2011 at 7:54 am #107008

          Good question. I think it’s been okay. On the plus side, it’s a bit easier to focus on the intensive tempo knowing that it is shorter. But usually the ET part ends up slower than normal ET from the fatigue. Also, I think it’ll be a useful strategy starting next week when I start 2 months or so of SPP:

          s: IT/ET mix
          m: off
          t: speed, lift
          w: recovery
          t: speed endurance
          f: recovery
          s: maxv, lift

          the recovery days will stay easy, so sunday is the only day for tempo. Depending on how it goes, I may just keep Sunday as ET and let one of the hard days gradually transform into special endurance.

        • Participant
          ExRower on April 3, 2011 at 3:21 am #107059

          Apr. 1, 2011: Recovery Day

          8 x 1′ around 11mph, 1′ walk on treadmill
          a few minutes of walking and bodyweight exercises
          static stretch

          Apr. 2, 2011: Speed and Strength

          full warmup
          5x60m from 4pt stance w/ 6′ rest

          Lift:
          single-arm DB hang snatch: 3×35, 3×50, 2×60, 1×70, 1×75, 2x1x80
          squats: 3×135, 3×225, 3×255, 2×275, 2×295, 2×305, 1×315 (PR)
          superset of the following:
          a)DB flat bench: 3×55, 3×70, 3×75, 3×85, 5×90
          b) weighted underhand pullups: 5xbw, 5x+45, 5x+55, 5x+70

          Very happy with today…exciting to load the squat bar with 3 plates on each side for the first time.

        • Participant
          ExRower on April 4, 2011 at 4:49 am #107097

          Apr. 3, 2011: Intensive/Extensive Tempo day

          18′ warmup
          400-300-300-200 in 60-45-45-30 w/ 2:30, 2:30, and 2′ rest
          5′ rest
          5x200m in 31.5-32 w/ 1:30 rest
          800m cooldown
          static stretch

          As always, the intensive tempo portion makes the rest of the workout difficult, including the cooldown. Not sure if I will/should continue this combination, especially after intense Saturday sessions. HR peaked at 182.

        • Participant
          ExRower on April 6, 2011 at 1:55 am #107155

          Apr. 4, 2011: Off

          Apr. 5, 2011: MaxV and strength

          20′ warmup
          6x30m fly with 20-25m run in

          Lift:
          4 rep Power cleans: 115, 135, 155, 165, 170
          6 rep Deadlifts: 185, 225, 255, 275
          8 rep Incline bb bench: 135, 155, 175
          Wide grip pullups: 10, 10, 7+3(kick up)

        • Participant
          ExRower on April 8, 2011 at 4:45 am #107199

          Apr. 6, 2011: recovery day

          10′ on C2 rower
          10′ on stationary bike
          Push ups and abs
          static stretch

          Apr. 7, 2011: speed endurance

          20′ warmup
          3 x (60, 80, 100) w/ walk back recovery, 8 min between sets
          400m cooldown

          First day of speed endurance…hopefully I’m doing it right.

        • Participant
          ExRower on April 10, 2011 at 3:45 am #107252

          Apr. 8, 2011: Recovery Day

          10′ on rower
          10′ on elliptical
          static stretch

          Apr. 9, 2011: Warmup, some plyos, strength

          15′ warmup on indoor track (hamstrings still sore/tight so no builds or fast leg drills)
          3 x (10 squat jump, 10 lunge jump, 10 tuck jump) with maybe 30-60s rest between sets of 10

          Lift:
          8-rep squat: 135, 225, 265, 270 (8-rep PR)
          standing DB military press: 8x40s, 8x45s, 5+1x50s (push press last rep)
          seated row, hammer grip: 10×137.5, 10×150, 10×150
          10 SL hip thrusts each side

          Today would ordinarily be a speed + lift day but I decided it would be wise to save the hamstrings. Happy with the squats, but didn’t have a whole lot of energy today.

        • Participant
          ExRower on April 11, 2011 at 2:01 am #107271

          Apr. 10, 2011: Intensive/Extensive Tempo mix

          20′ warmup
          400-300-300-200 in 57 hi, 43 hi, 44, 29; 3′ rest between each
          7′ rest
          10x100m in 16s starting every minute
          800m cooldown

          Everything done in trainers. Very happy with today. Lots of lactic acid after the IT portion but I’m glad to know I can still do this as I phase out tempo workouts.

          HR peaked at 186, I think after the second 300. HR in high 160s/low 170s during the 100s.

        • Participant
          ExRower on April 13, 2011 at 1:55 am #107322

          Apr. 11, 2011: Off

          Apr. 12, 2011: Speed + Strength

          20′ warmup
          3x40m from 4pt w/ 4′ rest
          3×10 squat jumps

          lift:
          power cleans: 3×95, 3×135, 3×55, 3×165, 3×175, 2.5*185 (not full catch on last rep)
          step ups, each side: 5xbw, 5x w/45lb DBs, 5x w/45lb DBs, 5x w/ 30lb DBs
          incline DB bench: 6x60s, 6x70s, 2x6x75s
          lat pulldown: 6×137.5, 6×162.5, 6×175, 6×187.5
          2 rounds of abs, SL bw hipthrusts, hamstring leg raises

          My right hamstring was bothering me, probably from Thursday’s speed endurance session, so I cut the speedwork short (originally planned on 5x60m) and tried to get the proper stimulus by substituting the squat jumps, and replacing deadlifts with stepups for today. Otherwise, the workout wasn’t too bad.

          Any suggestions on handling the hamstring would be welcome. My next running day would be speed endurance again on Thursday but I doubt I’ll be 100% for that.

        • Participant
          ExRower on April 15, 2011 at 2:50 am #107377

          Apr. 13, 2011: Recovery Day

          12′ elliptical
          8′ stationary bike

          Apr. 14, 2011: Intensive/Extensive Tempo mix

          5′ warmup on C2 rower
          7x150m on C2 w/ 1:30 rest: 1:31/500m pace, 1:26, then 5 between 1:22-1:23
          5′ rest
          5x200m on C2 w/ 1′ rest, 1:39/500m avg pace
          5′ stationary bike cooldown

          I’ve decided to be conservative and not even test my hamstring today, with hopes of hitting some speed/speed endurance work on Saturday. In the meantime, got some good general anaerobic+aerobic work in so I’m pleased.

        • Participant
          ExRower on April 17, 2011 at 2:34 am #107401

          Apr. 15, 2011: Recovery Day

          10′ on stationary bike
          10′ on elliptical

          Apr 16, 2011: Speed/SpeedEnd + Strength

          18′ warmup
          20m, 2′ rest
          40m, 4′ rest
          2x60m, 6′ rest
          2x150m in 17 low, 17.0 w/ 6′ rest

          Lift:
          squats: 6×135, 6×225, 6×265, 6×280
          standing DB military press: 6×40, 6×45, 6×50, 4×50
          superset of the following:
          a) DB single-arm bentover row: 6×55, 6×65, 6×70
          b) 3xbox jumps: 24′, 36′, 42′ if I had to guess
          clap pushups: 10, 8
          DB lateral raises: 2x8x20lbs

          The hamstrings cooperated just long enough for me to get in a balanced speed/speed endurance session. They started tightening up towards the end of the last 150m, so I’ll be doing lots of icing/heating and foam rolling over the next few days.

        • Participant
          ExRower on April 19, 2011 at 8:02 am #107435

          Apr. 17, 2011: off

          Apr. 18, 2011: Extensive Tempo

          15′ warmup
          10 x 200m in 32 with 90s rest
          400m cooldown

          Hamstrings were fine for this, we’ll see what kind of speed work I can get in tomorrow.

        • Participant
          ExRower on April 20, 2011 at 8:08 am #107456

          Apr. 19, 2011: Acceleration + Strength

          21′ warmup
          10x20m starts w/ 2′ rest

          Lift:
          power cleans: 3×95, 3×135, 3×155, 3×165, 2.5×175, 3×175
          incline BB bench: 4×135, 4×165, 3x4x185
          single leg squats, each leg: 5xbw, 5x+10lbs, 5x+25lbs
          superset of the following:
          a) underhand seated row: 5×150, 3x5x175
          b) 3×10 tuck jumps

          Okay day. Again modified to reduce hamstring stress. Did not feel especially strong or quick but was glad to get the work in without hamstring problems.

        • Participant
          ExRower on April 24, 2011 at 1:47 am #107530

          Apr. 20: Recovery Day
          10′ on stationary bike
          5 x 1′ run (10mph), 1′ walk on treadmill

          Apr. 21: Accel + Plyos
          20′ warmup
          3x(2x20m) on indoor track with 30s between reps, 4′ between sets
          Plyos:
          3 rounds of: 10 squat jumps, 10 lunge jumps, 10 tuck jumps, 10 clap pushups (30-60s rest between everything)
          800m cooldown
          Comments: Hamstring tightened up on 3rd set of 20s so I pulled the plug on that.

          Apr. 22: Recovery Day
          20′ on stationary bike
          5′ of bodyweight exercises

          Apr. 23: Extensive Tempo
          12′ warmup
          2x10x100m in 15.5s w/ 45s rest and 2:30 between sets; done barefoot on wet grass
          800m barefoot cooldown

          Pleased with today’s extensive tempo, it felt very comfortable and the HR only went above 170 on the last two.

        • Participant
          ExRower on April 25, 2011 at 11:29 am #107559

          Apr. 24. 2011: Mixed Accel Day

          22′ warmup
          Accelerations: 20m, 20m, 25m, 25m, 30m with 1′ rest per 10m
          3 x Stair runs: up 12, down 6 for 40-45s, 2′ rest
          Plyos – two rounds of the following:
          10 x squat jumps, 10 x lunge jumps, 10 x tuck jumps, 10 x clap pushups, 10-step skip for height, 10-step skip for distance

          No access to weightroom today but this was a great mixed workout and actually a pretty fun day. The hamstring felt good but I cut the accelerations off to be conservative.

          3 mile brisk trail walk in the evening.

        • Participant
          ExRower on April 27, 2011 at 1:45 am #107586

          Apr. 25, 2011: Off

          Apr. 26, 2011: MaxV + Strength

          21′ warmup
          6x30m fly with 25m run in, 5′ rest

          Lift:
          4-rep squats: 135, 185, 225, 245, 265, 275, 285
          superset of:
          a) incline DB bench: 4x50s, 4×65, 4×75, 5×75, 5×75
          b) DB RDLs: 4 sets of 5x60lbs each hand
          single-arm DB bent-over row: 5×50, 2x5x65
          lateral raises w/ 15s

          Great day today. No hamstring issues so I re-introduced RDLs. The squats were a little shaky at first and my hip flexor was feeling tight at the bottom of each rep, but nothing serious.

        • Participant
          ExRower on April 29, 2011 at 6:53 am #107630

          Apr. 27, 2011: Recovery

          20′ on elliptical
          static stretch

          Apr. 28, 2011: Intensive/Extensive Tempo mix

          21′ warmup
          8x200m in 28-29s w/ 2′ rest
          5:30 rest
          8x100m in 16-17s starting every minute
          3′ rest
          800m cooldown (roughly 8′ mile pace)

          Good workout today, but it was tougher than I expected. I consider this “refreshing the base” before I attempt to throw in speed endurance again. HR peaked at 182 but was in the mid-170s throughout the 100s and the cooldown. Quads sore from Tuesday.

        • Participant
          ExRower on May 1, 2011 at 3:03 am #107660

          Apr. 29, 2011: Recovery

          10′ on elliptical
          10′ on stationary bike
          5′ of step-ups, good mornings, and pushups

          Apr. 30, 2011: Speed + Strength

          full warmup
          5x60m from 4pt stance (no watch but counted approx 5-6min rest)

          Lift:
          power cleans: 3×95, 3×135, 2×155, 2×165, 2×175, 2×185
          deadlifts: 5×185, 3x5x225
          superset of the following:
          a) weighted underhand pullups: 5xbw, 3x5x+45lbs
          b) standing DB military press: 5×40, 3×50, 3×55, 4×55

          The running portion was excellent. Power cleans felt awkward and it’s been a while since the last time I did them. Took it easy on deadlifts since it’s been several weeks.

          Hamstrings feel 100%. Hip flexor is totally fine while running but I feel it at the bottom of a squat.

        • Participant
          ExRower on May 2, 2011 at 8:51 am #107713

          May 1, 2011: Extensive Tempo

          17′ warmup
          10x200m in 32s with 1:30 rest
          800m cooldown

          HR creeping up towards the end, finished at 181, but was beginning most of the intervals in the 140s, 150s.

        • Participant
          ExRower on May 4, 2011 at 3:33 am #107769

          May 2, 2011: Off

          May 3, 2011: MaxV + Strength

          23′ warmup
          6xflying 30s w/ 25m run in, 5′ rest

          Lift:
          power cleans: 2×135, 2×155, 2×165, 2×175, 2×185, 1×190, 1×195, 1×200 (PR)
          super set of the following:
          a) incline DB bench: 4x50s, 3x70s, 3x75s, miss at 80s, 7x75s
          b) DB lunges, each side (alternating): 5x40s, 5x50s, 2x5x60s
          one round of: hip thrusts, front/side/bentover lateral raises, SL good mornings

          Running felt good. Hip flexors were way too tight when I tried to squat so I did power cleans instead … excited to break into the 200s for the first time.

        • Participant
          ExRower on May 6, 2011 at 3:28 am #107814

          May 4, 2011: Recovery Day

          10′ elliptical
          10′ stationary bike

          May 5, 2011: Speed Endurance

          20′ warmup
          5x150m from falling start with 4:30 slow walk recovery: 18 low, 17 mid, 17 mid, 17 hi, 18 low

          Strained hamstring again on the 2nd to last stride of the workout. Luckily I was done with the running at that point but I wanted to do some plyos and cooldown afterwards, which I scrapped.

          This is really frustrating and it’s clear that I can’t do speed endurance, or that I’m doing it with too high of volume / too soon.

          If I do any racing this summer, it will probably have to be off of short speed and tempo workouts.

        • Participant
          ExRower on May 9, 2011 at 9:19 am #107873

          May 6: Easy

          20′ fartlek on stationary bike: 2 min easy, 1 min hard
          3 rounds of step ups, pushups, and curl-press

          May 7: Off

          May 8: Plyos + Strength

          800m warmup + skips & marches
          3 rounds of plyos: 10 squat jumps, 10 tuck jumps, 10 clap pushups

          Lift:
          Squat: 5×135, 5×225, 5×245, 5×265, 5×275
          DB flat bench: 5x60s, 5x75s, 5x80s, 6x85s
          step ups: 3 sets of 5 on each leg w/ 35lb DBs
          seated row: 10×137.5, 8×150, 10×150
          5×36′ box jumps

          Hamstring too tender to do anything other than jog and skip on the track. Lift felt okay but hip flexors are seriously sore when I squat.

        • Participant
          COV-GOD on May 9, 2011 at 9:32 pm #107881

          bad news bout the hammy, been there way too many times over the years.

          From looking at your training, I like the amount of acc work your doing (not really sure how much this is gonna cross over to a full 400 race though) but think you need to spend more time in the ‘middle’ zone at this stage of the season in readiness.

          I think it shows you have very little fatigue resistance at speed, and some thing like a few sessions nsuch as 3 300ms with 5 min rec aiming for 40sec would be good, its not fast enough to pull but enough to create fatigue and a bucket of lactic.

          Just thoughs!

          when is your first 400 race?

        • Participant
          ExRower on May 11, 2011 at 4:58 am #107903

          Cov-God, thanks for the suggestion. I agree it’s time to get into the middle zone, i.e., special endurance. I will have to be creative over the next few weeks as I will be dealing with, at various times: track closed for graduation ceremonies, getting married, and possibly not having full weightroom access.

          Here’s a recap of the last two days:

          May 9: Intensive/Extensive Tempo blend on stationary bike

          (10′ walk before and after workouts)
          4′ on bike with a couple buildups
          3 x 45s + 1 x 30s at resistance 22-25 (max is 25), 110-120 RPMs, 2:30 rest between each
          5′ active recovery
          5x30s moderately fast, 1:30 easy (level 15, 105-110 RPMs for intervals)
          short bike cooldown

          Hamstring was fine for the bike. Did plenty of RICE, heating, foam rolling later on.

          May 10: Extensive Tempo

          15′ warmup on indoor track working up to 75% builds and dynamic stretches
          treadmill:
          2 x 40s at 10, 12 mph w/ 1′ rest
          6 x 60s at 12 mph w/ 1′ rest
          800m cooldown

          Again this felt good and got a good aerobic stimulus. HR maxed at 190.

        • Participant
          ExRower on May 14, 2011 at 1:16 am #107967

          May 11: Recovery

          20′ on elliptical
          3 rounds of step-ups and good mornings

          May 12: Plyos + Strength

          18′ warmup indoors (2 builds to about 75-80%)
          3 rounds of the following:
          10 squat jumps, 10 lunge jumps, 10 tuck jumps, 10 clap pushups

          Lift:
          Power Cleans: 95×5, 135×3, 155×3, 175×3, 175×2, 175×3
          Deadlifts: 175×5, 225×5, 255×5
          DB incline bench: 4x60s, 4x75s, 4x80s, miss at 85, miss at 80
          Weighted underhand pullups: 6xbw, 6x+45lbs, 6x+55, 5x+55
          SL good mornings, each side: 8xbw, 2x8x+35lbs

          May 13: Off

          Hamstrings are sore today in the right way…the general DOMS soreness and not feeling torn. May try to get in a trail walk if weather permits.

        • Participant
          ExRower on May 15, 2011 at 2:27 am #107990

          May 14: Extensive Tempo

          18′ warmup
          2x10x100m on wet grass in 16s w/ 44s rest, 3′ between sets
          800m cooldown

          HR got up to 181 at the end but the legs felt good.

        • Participant
          ExRower on May 16, 2011 at 3:51 am #108015

          May 15: Strength

          800m warmup on treadmill
          Leg swings

          power cleans: 3×95, 3×135, 2×155, 2×165, 2×175, 1×185, 2×185, 2×185
          deadlifts: 5×185, 5×225, 5×255, 5×275
          standing DB military press: 5x40s, 5x50s, 5x50s, 5x55s
          DB bent over row: 6x50s, 3x6x60s
          SL RDLs, each side: 6xbw, 6x w/ 40lb DB
          hip thrusts, abs, roman chair

          No access to track or fields today but glad to get a good lift in. Didn’t feel especially quick but felt strong.

        • Participant
          ExRower on May 18, 2011 at 4:12 am #108092

          May 16: Recovery

          10′ elliptical
          10′ stationary bike
          static stretch

          May 17: Special Endurance

          20′ warmup
          3×300 w/ 5′ rest: 37 (oops), 40, 41
          800m jog/skip cooldown

          Pleased with this workout. Targets were 40s on all reps and accidentally took it out too fast but no hamstring issues. The most painful part, of course, was 5′ after the last rep ended and I had to hobble around for a while before starting the cooldown.

        • Participant
          Matt Norquist on May 18, 2011 at 7:50 am #108106

          You’re making nice progress. I think you are on your “road to sub-50”.

        • Participant
          ExRower on May 19, 2011 at 4:11 am #108140

          Thanks, Matt. I certainly hope so. It’s such a perfect round number to shoot for and I’ll be satisfied if that is my peak athletic achievement (if I never dunk a basketball or bench 300 pounds, I’ll be happy to look back and say I broke 50).

          May 18: Plyos + Strength

          ~18′ warmup
          3 rounds of: 10 squat jumps, 10 tuck jumps, 10 clap pushups, 10-step skip for distance

          Lift:
          power cleans: 3×115, 2×135, 2×155, 2×175, 2×185, 1.5×190
          deadlifts: 3×190, 3×225, 3×255, 3×275, 1-pause-1 x 295
          incline DB bench: 3×60, 3×70, 3×75, 5×80
          superset of the following:
          a) hammer-grip seated row: 6×150, 2x6x175
          b) lying leg curl: 6×100, 6×140, 5×170

        • Participant
          ExRower on May 20, 2011 at 1:23 am #108164

          May 19: Extensive Tempo

          18′ warmup
          10x200m in 31-32s w/ 90s rest
          800m cooldown
          static stretch

          HR peaked at 179.

        • Participant
          COV-GOD on May 20, 2011 at 2:37 am #108167

          your 300 session is very good, some good stuff there, couple more like that and your on?

          Incidently, how fast can you run 150

        • Participant
          ExRower on May 20, 2011 at 3:05 am #108168

          For a 150 I did a 16.8 or 16.9 recently towards the end of a workout. It was self timed, possibly with a 1 step walk in up to the line but I can’t remember.

          I would probably consider speed my natural weakness.

        • Participant
          ExRower on May 20, 2011 at 3:08 am #108169

          By the way what do you think of workouts like this:

          300 in low 40s
          1′ rest
          Nearly all out 100m

          10′ rest then repeat

          I’m only hesitant because I dont want to blow out the hamstring.

        • Participant
          ExRower on May 24, 2011 at 2:59 am #108231

          May 20: Off

          May 21: Wedding Day/Hotel Shake-out

          treadmill: 5′ warmup jog then 5 x 45s at 12.0mph, 1′ off (2% incline)
          2 rounds of the following:
          10 pullups, 10 reps DB bench w/ 60s, 8 step-ups each leg w/ 40s, 8 rep roman chair extensions
          5′ elliptical cooldown

          In total, about 30 minutes — a nice boost of energy in the afternoon before a fantastic evening.

          May 22: Off

          May 23: Accel/Short Speed End + Strength

          25′ warmup
          20m, 30, 45, 60, 60, 60 from 4pt stance, all with 1′ rest per 10m
          800m jog/skip cooldown

          -20 minutes rest-
          Apartment gym lift
          step-up jumps, alternating: 10 x bw, 10 x +15s, 10 x +25s
          DB half-squat jumps: 6x15s, 6x25s, 6x30s
          superset 1:
          a)clap pushups: 3×10
          b)SL RDLs, each side: 6xbw, 6x25s, 6x35s
          hammer-grip lat pulldown: 6×120, 6×160, 6×180
          reverse lunge w/ DBs, each side: 6x35s, 2x6x50s
          superset 2:
          a) lying leg curls: 6×100, 2x6x120 (new machine, felt more like 150)
          b) standing curl-press: 6x35s, 2x6x40s

          Good workout today. I’ll try a bit more volume for the running portion next time. I might do this type of lift for the next month as I don’t have gym access; plus it makes for a nice opportunity to focus on faster reps as I get ready for competition.

        • Participant
          ExRower on May 25, 2011 at 2:47 am #108254

          May 24: Pre-Meet

          25′ warmup
          2x20m starts on curve w/ 2′ rest
          100m on curve: 20m all out from 4pt stance, then settle
          4-5′ rest
          100m w/ flying start in 11.30
          800m cooldown
          static stretch

          The flying 100m was relaxed and at most 95% so I’m pleased with the time. I’ve decided to try a meet tomorrow night without any taper in order to shake some dust off.

        • Participant
          ExRower on May 26, 2011 at 12:13 pm #108285

          May 25: Race

          50.6 was the average of two hand times.

          Happy for another PR. Conditions were great…no wind and mid 80s. About an hour from start if warm up until race time, longer than expected so just tried to keep doing short strides and skips every few minutes. Legs still a bit sore from Monday, not sure I’d this had any effect.

          I’m going to give it another shot in 2 weeks and then close the book. I will try to get in 6 quality sessions before then, maybe 2 of each: maxv, speed end, special end and ease off the last few days.

        • Participant
          ExRower on May 28, 2011 at 1:37 am #108294

          May 26: Recovery — 20′ on elliptical + static stretch

          May 27: Special Endurance + Strength

          26′ warmup
          3x300m in 40, 39, 39 w/ 5′ rest
          800m jog/skip cooldown

          -20 minutes rest-

          Lift:
          lunge jumps: 10xbw, 10x+15s, 10x+15s
          3×6 SL RDLs each leg: 20s, 30s, 30s
          bench machine: 6×130, 6×170, 6×190
          lat pulldown: 6×130, 6×160, 6×180
          step-ups, 6 reps each leg: 25s, 40s, 50s
          swiss-ball hamstring curl: 3×8 each leg
          8-rep lateral raises, one of each: side, front, rear
          20 hanging straight leg raises

          Focused on properly pacing the 300s, and I feel like I’m getting a good handle on that speed.

        • Participant
          ExRower on May 31, 2011 at 4:47 am #108349

          May 28: Recovery

          20′ on elliptical
          static stretch

          May 29: MaxV + Plyos

          30′ warmup
          6x30m fly w/ 20-25m run in, 5′ rest

          3 rounds of plyos: 10-step skip for distance, 10-step bounding run, 10 tuck jump, 10 clap pushups

          800m cooldown

          Felt strong.

        • Participant
          ExRower on June 1, 2011 at 2:21 am #108378

          May 30: Off

          May 31: Special Endurance + Strength

          29′ warmup
          300 in 36.hi
          8′ rest
          200 in 24.mid
          8′ rest
          200 in 24.mid
          2:30 jog cooldown+walk

          30 minutes rest, then lift:
          superset 1:
          a)half-squat jumps with DBs: 3×6 w/ 20s
          b)clap pushups: 3×10
          superset 2:
          a) reverse lunge with DBs, each leg: 5x+35s, 2x5x+50s
          b) SL RDL with DBs, each leg: 6x+20s, 2x6x+35s
          c) hammer grip pulldown: 6×150, 6×180, 6×190
          superset 3:
          a) lying hamstring curl: 6×100, 6×120, 6×130
          b) standing hammer-curl+press: 6x40s, 2x4x45s

          I was hoping for closer to 12.0/100m pace on the runs, but didn’t have it. Temp was in the high 80s and this made the workout especially exhausting…I was sweating buckets from the beginning of the warmup. HR was 180 after 1 lap of cooldown jogging so I shut it down there.

        • Participant
          ExRower on June 3, 2011 at 2:24 am #108434

          June 1: Recovery

          10′ elliptical
          10′ bike
          static stretch

          June 2: Speed Endurance + Plyos

          30′ warmup + 20m practice start
          60, 60, 90, 120 with 1′ recovery per 10m (120m was run in 13.59 from falling start)

          3 Rounds of plyos: 10-step skip for distance, 10-step bounding run, 10 tuck jumps, 10 clap pushups

          800m cooldown

          Felt strong but a little heavy.

        • Participant
          ExRower on June 5, 2011 at 2:22 am #108469

          June 3: Recovery

          10′ elliptical
          10′ bike

          June 4: Special Endurance + Lift

          28′ warmup
          3x(300m, 1′ rest, 100m) w/ 5′ between sets:
          42, 12.mid
          41.mid, 12.hi
          42, 13
          800m cooldown

          -30 minutes rest-

          Quick Lift:
          lunge jumps w/ DBs: 10xbw, 3x10x+20s
          SL RDLs w/ DBs, each leg: 6x20s, 3x6x35s
          superset 1:
          a) lat pulldown: 6×150, 2x6x180
          b) bench machine: 6×150, 2x6x190
          superset 2:
          a) step-ups with DBs, each leg: 6x25s, 6x45s
          b) lying hamstring curl: 6×100, 5×120
          c) DB standing push-press: 5x40s, 5x50s

          This is my last hard workout before my final race on Wednesday. The goal was to cruise through 300m and then practice running the homestretch close to all-out with lactic acid buildup. Not sure what to make of the times but I was definitely spent after the last one.

        • Participant
          ExRower on June 7, 2011 at 2:54 am #108494

          June 5: Recovery

          15′ very easy on stationary bike (55% max HR)
          static stretch

          June 6: Pre-meet + Strides

          30′ warmup + 15m practice start
          100m on curve from 4pt start: all out first 20-30m then cruise
          5′ rest
          100m w/ flying start on back stretch in 11.02

          Not feeling terribly fresh but hope to by Wednesday. The flying 100m was very relaxed and not quite at 100%.

          Hamstring still feels like it could get injured if I did a big speed endurance workout, but luckily I don’t have any more left.

        • Participant
          ExRower on June 9, 2011 at 12:39 pm #108538

          June 7: Pre-Meet

          June 8: Mission Accomplished!

          Raced 400m, hand timed in 49.84 and 49.97.

          I tried to stay relaxed during the first 200m, but I still think I went out too fast because I was falling apart the last 30-40m with all sorts of sideways movement. But, I got across the line in time!

          Not sure what my athletic plans are from here. I will keep up the running to some extent but as I enter my 2nd year in grad school I need to be shifting focus, so I may just keep the fun and/or easy stuff, such as speed work and extensive tempo 200s.

          I’d like to also work toward a few short-term athletic challenges such as 25+ pullups, full stadium of stairs, or a charity 5K.

        • Participant
          COV-GOD on June 21, 2011 at 3:31 am #108684

          Well done mate that’s a great achievement, you should be proud of your self with that

          • Participant
            ExRower on May 5, 2014 at 3:45 pm #223896

            Hey guys, I’m back, sort of. It’s good to see guys like Matt still going at it.

            The last 3 years I spent doing a lot of general cardio — swimming, biking, running — and did a half-marathon (1:38), but no lifting and hardly anything on the track. It’s amazing how you lose sharpness without even realizing it — less strength, less motivation, more alcohol and junk food, more procrastinating in general. The other day I hit the gym for the first time in earnest, and I was at only 60-70% of my previous strength.

            Since I have a newborn and I’m nearing the final stretch of my grad school program, not to mention turning 30 later this year, I don’t want to get distracted by intense performance goals, but I’d like to get back in shape and check in once a week or so with the progress.

            A few general goals:
            -lose the 10lbs or so of fat I gained and bring back overall healthy lifestyle
            -gradually build back to doing full-speed track work without injury
            -improve muscle imbalances*, posture and form
            -have fun and don’t get obsessed

            *As with most, I’m guilty of sitting hunched over at a desk most of the day. I’ve also noticed that when my form breaks down from fatigue, I tend to have a lot of side-to-side rotation with my arms and legs coming out wide and my feet point more outwards. I have wide hips for a runner but it may just be an issue of muscle imbalance or bad form. Can anyone diagnose this sort of problem?

        • Participant
          Peter_Thach on May 9, 2014 at 1:46 am #223971

          Best of luck with getting back into grind of things! Think all the funky form stuff just might be from posture issues? Bet it’ll sort itself out once things get going.

          • Participant
            ExRower on May 9, 2014 at 11:33 am #223973

            Thanks, Peter. I do think that it’s a posture issue. In fact, I think it was something I was struggling with a few years ago without realizing it at the time…even though I was in good shape I had significant imbalances (too much squatting and acceleration work, too much forward lean and emphasis on quads, tight hip flexors, anterior pelvic tilt, and nagging hamstring injuries all in a reinforcing cycle). Despite all the hate on static stretching, I think I need a lot of it in a few places until I can get proper range of motion and activate the right muscles.

            By the way, has anyone ever tried the FitnessMeter iphone app for taking splits on MaxV flies?

        • Participant
          Peter_Thach on May 9, 2014 at 8:20 pm #223974

          Imbalances are brutal! ?Static stretching sure is something else. I think Jay Dicharry said something like one has to hold a stretch for up to 3-5 minutes for up to 12 weeks to see gains! I’ve never thought of static stretching to that extreme before. Although, it may be needed on account of my tight hip flexors…I usually sort of just half-heartedly hold a stretch for 15-20s. It’s definitely a start knowing where the problem is that’s for sure. On the topic of activating the right muscles, what’s your opinion on corrective exercises? I definitely needed some glute activation stuff before I got the hang of using my glutes for hip extension instead of my quads.

          • Participant
            ExRower on May 10, 2014 at 11:17 am #223977

            Yeah, I’ve never made a consistent effort to static stretch, much less to pay any attention to stretching form, like not bending the spine to get extra distance.

            As for corrective exercises, I am a believer…I think it’s important to learn what it feels like to use certain muscles and then carry over that awareness into running. They aren’t terribly exciting, plus it isn’t so fun to work on weaknesses, but I can see a lot of room for improvement. With targeted glute stuff, like glute bridges, I’m really struggling to keep the back from arching…plus I often get hamstring cramps, so I think even my best efforts in the past to work on posterior chain were hitting hamstrings more than glutes.

            Do you or anyone else read Bret Contreras’s stuff? https://bretcontreras.com/abc-ask-bret-contreras-hamstring-cramping/ He has marketed himself as the glute expert, but he seems smart and reasonable.

        • Participant
          Peter_Thach on May 12, 2014 at 10:52 pm #223983

          I still have that same problem…it’s very annoying for sure. It’s the reason why my running volume isn’t as high as it use to be. There’s just no point in getting fitter with faulty mechanics. Those bad miles sure add up! Monster walks with a band and those glute activation drills really help. Huge fan of Bret Contreas’s stuff. Nothing revolutionary or anything, but he sure does bring a light to the importance of having a smart and strong behind. I never realized how important glutes were for hip extension!

          • Participant
            ExRower on May 22, 2014 at 12:17 pm #224195

            Last week I did a 2x5x200m workout with 90s rest between reps, 4′ rest between sets, at 34s/200m. Pretty tough – nearly maxed out at the end.

            On another day I did a lift, worked up to 6x185lb on squat and 8x45lb on DB incline bench. Way, way off old targets.

            But here are the positives:
            -flexibility in hip flexors improving
            -gaining more awareness of glutes and calves
            -increased energy and appetite (long cardio+carbs is a recipe for becoming skinny-fat, weak and sluggish)
            -started taking creatine again

            I’m thinking that this time around I’m going to focus less on numbers on my lifts and more on 1) getting as close to perfect technique as possible, and 2) executing lifts explosively. So after I regain a reasonable amount of general strength and work capacity, I’ll probably be doing less squatting and more olympic lifts and more plyometric versions of other lifts (push press, single arm DB snatches/cleans, clap pushups, various jumps).

          • Participant
            ExRower on July 20, 2014 at 2:00 pm #226165

            Can anyone please offer some critiques of my running form here?

        • Participant
          ExRower on July 20, 2014 at 4:28 pm #226166

          didn’t go through last time…can anybody offer a critique of my form on a short clip here?

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