Day 185: Strength Endurance (Medicine Ball and Slopes)

Well today is another form of workout. Since it’s the off-season, its back to the basics.

Yesterday was tempo workout, and usually after such training, strength endurance comes next. You need to train your building blocks of running so to say before moving on to specific trainings which will be in the future training phase.

Luckily there was a nearby field around my area, so I just brought my weight plate, put on my shades, applied some sunblock, and off I went.

During the workout for Medicine Ball, I don’t really feel that taxing, only later on in the day did I feel the ache, especially all over my lower part of the legs.

And yes I substituted the Medicine Ball with a 5kg weight plate, as I’ve yet to purchase one. A 5kg medicine ball here cost around SG$75!

Workout of the Day

1. Medicine Ball (A)
Focusing on arms to Core
2×10 – Standing Side Throw
2×10 – Kneel Throw
2×10 – Overhead
2×10 – Back Toss
My rest time is 1 minute per set

2. 5x Slopes
75% effort
1:54 1:42 1:42 1:39 1:38 ~ 1:43 minute average
My rest time is 6 minute per set
Focus on running form

3. Abs
50x normal situp
50x Back Hyperextension
50x flutterkick
50x Back Extension

After the Medicine Ball training part which took around half an hour, I hurried home. Then I slowly jogged to Republic Polytechnic.

Yup it’s the same place again as yesterday’s training location. For one it’s secluded, and it has a delightful slope. It has just the right incline and length.

During the run, I just focused on my form, not to slouch, to run relax, and just moving smoothly with no jerking. Yeah that’s what I’m imagined and telling myself, but physically my form might be different, who knows.

Well it’s all about chipping at your form slowly, but surely, one day you’ll find the right stride, and efficiency in running.

Lastly I jogged home for an active recovery session, followed by a long stretch in my room.