2
Feb

Day 215: 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.

Heya all, I’m back here again today. Well earlier, training was a bit of a rush, and I hate that, as you tend to compromise your workout, be it the recovery period, to your running form.

The reason is that, I took longer than expected shopping for stuff today. My best bud is getting hitched this weekend, and I was completing my remaining shopping items for the big-day. Well this Uncle is one of the best-man, so I’ve to look my best eh.

Still it’s a happy occasion, so I don’t mind taking a little time off my usual routine, as long there’s still quality in that shorter time-span of training.

The ‘Hills are Alive with the Sound of Music’ training location – View Larger Map

My schedule was pushed back two hours later today. I woke up from my nap after work pretty late, around 5.30pm. I took my usual RedBull to get me going, washed up, and prepared for my training.

After Dynamic Warmup, I did my conditioning at home. Usually it’s done after my main workout, but since today’s training location is at the slopes, that’s not an ideal location to do my conditioning.

I jogged to the training location, which took about 15 minutes. I just love this workout area, it’s so spacious and I felt a sense of calmness every time I’m there.

Workout of the Day

1) Dynamic Warmup

2) Home Workout
4x20reps = 120reps abs/core (Two types are 40reps)
2x40reps shoulder press

3) 2x15m Uphill Sprints

4) 1x80m Downhill Sprints

5) 1x80m Unassisted Sprints on flat ground

The above 3, 4, and 5 in successive effort one after another
Full recovery
Doing 3 + 4 + 5 = One set
I did four sets

6) Unassisted Sprints on flat ground
Flying start
20m easy > 20m sprint > 20m easy > 20m sprint
Two sets

7) Active Recovery

8) Stretching/Massage

For the sprints part on the slopes and flat ground, I cut the reps by half as my strains is still giving me the ache. I don’t want to risk aggravating it, so I just did enough to feel the speed.

I noticed that all my strains the past week, the waist, the shoulder, the ankle, the leg is all on the right side of my body. I’m a right-hander, so I reckon that’s why. I’ve got to be more balanced in my sprinting.

grass-sprint-training

With my strains piling-up, I’m going to give my recovery an extra focus. More massages, more stretches, more food, and more sleep. I want to be fully fit by next week.

Why? Well because by next week, the stadium in my area will finally be re-opened. That’s when I’ll go into specific track workout. No more judging of distance at Republic Polytechnic, or having awful looking singlet tan, now I can train bare-bodied.