Day 205: Speed Endurance (6×120m)

Yesterday’s speed workout was indeed taxing, I was slightly exhausted still when I woke up this morning, my lower half of the body felt not ‘fresh’ and I do hope my nap later will fix that.

I’m still wearing my ankle guard in fact for this week, even though I don’t really feel the tenderness on my lower left leg. I think it’s a crutch mentality, and I’ll keep wearing it for this week. I’ll take it off by next.

Republic Polytechnic – View Larger Map

After work, I had my usual nap. And indeed I was tired, I nearly slept for two hours. With that I arrived later than usual to my training location at Republic Polytechnic.

I arrived around 4.15pm and it was busier than usual. The carpark as I jogged past was an indicator, as it was filled with vehicles, probably some kind of career exhibition held today for the kids.

Workout of the Day

1) Dynamic Warmup

2) Drills

3) 6×120m
Set #1: 14.89s
Set #2: 14.79s
Set #3: 14.94s
Set #4: 15.5s
Set #5: 15.1s
Set #6: 15.2s
Average timing ~ 15.07s
Rest time between 5-10 minutes
Active recovery, I rarely sat down

4) Active Recovery

5) Stretching

I must take note that every Wednesday, that’s it will be busier than usual. I believe previously when I was still schooling, Wednesday is when most classes will be done within half the day.

Still not to disturb any kids training there, and wanting my privacy, I picked the far end corner of the stadium. Did my dynamic warmup, drills, and it seems I forgot to do my core earlier. Dang I’m getting old.

I’ve ran 120m before, but I’ve not take note of the timings I did previously, or did I ever logged it down in my log book. So I don’t really know the pace. Today is the benchmark for my future 120m trainings.

But since it’s speed endurance, it’s near to all out effort, so I just told myself to run fast earlier. Still I felt today my sprinting mechanics could be better. I’m still running like a distance runner, being I started my foray into running with that.

And running at Republic Polytechnic track can be tricky. The curves are so tight, I felt like slingshot myself out of the running track when I’m at the curves bend. Also I’m unsure if my measurement of the 120m is correct earlier, oh well.

The first two recovery time for me was 5 minutes, but I extended it for the third, fourth and last recovery, since I felt an oncoming cramp in my calf. You can note my fourth set timing was a fluke, as I didn’t run aggressively as the first three, fearing cramps.

As long my recovery time is under 10 minutes and all the timings are within 1 seconds apart, you’re good to go. If you fail to maintain the two important factors mentioned earlier, it’s best not to continue running anymore, as that’s the best your body can handle for now.

That doesn’t mean if you fall short of the training goal today, it means you’re crap. Take your time, keep on working on it, and we’re bound to improve if we persist and consistently putting quality effort.