20
Jan

Day 204: Power Speed and Pure Speed (Hill Training)

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 I love doing so. Do not try to emulate my training program, I bear no responsibility if you do so. I’m no role-model, not your papa, mama, your soulmate, or someone you can look-up to, nor am I’m a national athlete … I am just a NOBODY. So just leave me be.

My usual routine before a training session never changes. It’s always applying my sunblock before hand. But it’s important that you apply the lotion thoroughly and evenly on your skin. By doing so, you’ll prevent yourself becoming a prune as you aged.

Also another routine I usually exercise is applying insect repellent if I’ve any workouts on grass like today. You don’t want nasty insects biting ya, and you always keep scratching that itchy spot throughout the whole training session.

The Hills Are Alive Training Location – View Larger Map

I just love my training location for my off-season speed work. I call it the The Hills Are Alive With The Sound Of Music training location.

I just feel so carefree when I’m there, being so spacious, no one to bother me, plus it’s secluded, and I just feel like I’m Julie Andrews, without the Von Trapp kids of course, haha.

Workout of the Day

1) Dynamic Warmup

2) 2x15m Uphill Sprints

3) 1x80m Downhill Sprints

4) 1x80m unassisted Sprints on flat ground

The above 2, 3, and 4 in successive effort one after another.
Doing 2 + 3 + 4 = One set
I did Ten sets break into two half
Each half took around 30 minutes,
In-between the two half, break for five minutes for recovery
Recovery per each 2, 3, and 4 is walking back

5) Active Recovery

6) Stretching

I arrived my training location around 4pm, after a 15 minutes slow jog. No one was around. Splendid!

I did my dynamic warmup routine, and after that I recce and survey the sprint path I’ll be running on. It’s always wise to check before hand if there’s any potholes.

After a few sets, the uphill sprints feels slightly off than last week it seems. Oh well, I’ll hope gradually it will get better in the next session.

hill-sprints

Today I was surprised I got cramps when I started the second half part of the workout. I was in three point position doing hill sprints, and when I start to get into the motion, the calf just cramped up.

That sure annoyed me, and I didn’t expect doing speed workout so early in the training would result in such cramps. Lack of salt perhaps? Am I exhausted. Is my body not conditioned enough for speed session. I can’t really pinpoint the problem, but the next step is of course overcoming it.

Well despite the cramp, I ain’t giving up. I proceeded the training with precaution, slowly trying to get my muscles to a nominal condition hopefully.

unassisted-sprint-training

Well after a few runs the cramps was no more, and I felt better. Today’s training was executed differently than last week session as I feel the conversion here is much more practical than doing segmented specific training like last week.

I ensure today that I’ve proper recovery after each run, running ‘fresh’, relaxed, and fast, factors which was throughout my mind the whole time.

I’m still exhausted now as I’m writing this entry, and tomorrow I’m planning to do a taxing workout, which is Speed Endurance. I’ll see how my body copes in the morning.

Till my next entry, train smart people :)