Disclaimer: By doing my workouts and blogging it online here, I’m not seeking attention, nor am I an exhibitionist. I’m the type that follow-through my training much better if I put it in writing. I workout because I can and love doing so. So do not try to emulate my program, I bear no responsibility if you do so. I’m no role-model, not your papa, mama, or someone you can look-up to, nor am I’m a national athlete, I’m just a nobody. So just leave me be.
The above photo is of me doing the last set of the hill sprints. And yes I was panting hard, but for such short burst dash up the slope, ensure you have a full recovery, as it’s an all-out effort. The location is Republic Polytechnic, as so far this is the only place in my area to my knowledge that has a wonderful long slope, which starts from the carpark, and ends up at the sports complex fitness track.
Well let’s recap my yesterday’s gym workout. The morning after I woke-up today, I felt really tired. My body was kinda exhausted, and I’m not surprised as it has been the toughest training week for me so far, being that it’s an intense third week. Next week is an easy week for me, and I’m looking forward to notch down the intensity. Like I blogged previously, it’s recommended that you train in cycle to spare your body, and prolong training longevity.
As for today I opted not to do medicine ball, I think it’s best to alternate and do variation of similar workout so as to keep the training enthusiasm going, and not get too bored. Sometimes doing the same old workout can get you complacent, and performance stagnant. I replaced medicine ball with hill sprints instead, somewhat related in terms of ‘explosive’ training.
The first part of the workout was slopes workout. Being it’s Republic Polytechnic last day of Open House, there were more people, and vehicles around. With that I had to slow down, and speed up during the course of the run, to look for oncoming cars, people, construction and such. With such distractions around, I fear my timing would be far worse than the last slopes training here … and it was.
Being an intense hard week, I was hoping to go sub 1:40 minute today for most of the sets, but I was able only to achieve that on the very last set. Quite a disappointment to me. Well I’ll try again on another occasion when the Open House is no more, and I’ll observe if it’s the distraction today that really made my timing crap.
Workout of the Day
After a full 15 minute rest of Active Recovery by walking and some stretching, I proceed with the Hill Sprints. It’s been known and studies have shown that such training is great for your acceleration, the first phase of your 100m.
It teaches you to have a proper knee lift, forces your body to have a better “toe up” position when sprinting, strengthen your ankles, and is safe on the hamstring as you’re not running at top speed.
In my mind, during each set, I’ve to remind myself of my form. I guess it’s the constant mental note that one can only improve in their running mechanics, as one is more conscious of how they sprint. It’s a slow and long process to remedy one’s bad running habits, but I’ve all the time in the world.
Well after that hill sprint, it’s the usual Active Recovery of a slow jog back home, and the essential long stretch. Now I’ve to incorporate massage into my program. Self-massage of course …