Day 216: Tempo Endurance (12×100m)

Well today is Wednesday and midweek, which means the training intensity will drop after the tough workout the past two days.

It’s usually tempo type of training every Wednesday for me. My take on it, to do runs below 300m, do it fast, and with rhythm.

My condition is still the same. My right side of my body seems to be taking much of the strains than my left side. Currently only my waist and right leg is feeling the ache. The shoulder seem fine by now, and I’m wearing an ankle guard on my right foot as a precaution measure.

Republic Polytechnic – View Larger Map

As usual after work, it’s nap time, great for recovery. Upon waking up I drank my RedBull, put on some sunblock, and off I jog to my training location. Today’s weather was fine and dandy, sunny throughout, great for a sweat session.

I arrived at Republic Polytechnic stadium, and as usual no one is using it. I felt the track there is pretty much under-utilised. But for today, the field was used, some inter-faculty matches between the kids.

Workout of the Day

1) Dynamic Warmup

2) Some Speed Drills

3) 12×100m
Power Specific Training
75-80% effort
Recovery 1:4
Set #1 – 14.8s
Set #2 – 15.0s
Set #3 – 14.6s
Set #4 – 14.8s
Set #5 – 13.9s
Set #6 – 14.0s
Set #7 – 13.7s
Set #8 – 13.8s
Set #9 – 13.2s
Set #10 – 13.6s
Set #11 – 13.6s
Set #12 – 13.6s
Average Set ~ 14.05s

4) Conditioning
18types x 20reps = 440reps (Double reps for four types)

5) Active Recovery

6) Stretching/Massage

When I started out the training I initially planned to do 16×100m workout, but reduced it to 12 sets due to my strain on my right leg.

It felt kinda alright before the main workout, but after a few sets, it began to tighten up and I know this time I need to listen to my body, and not get in the same position previously where I pulled something when my body was giving me signs to stop.

With that, I tried to run the best I could without agonizing the strain even further. I told myself to run fast, but relaxed. In fact today my average timing, and fastest run was better than any other previous similar training session.

I could do better on my runs today, the slowest and fastest run was 1.8 seconds apart, I should try to reduce it below 1 second for consistency.

Tomorrow being another training day, and if my strain still persist, I guess I’ve to do workouts that are short, but of quality. A self-preservation of sorts on my part.

I do hope the extra day off on Saturday which I’m attending my best bud wedding will do its magic.

I ended today’s training with body conditioning. That took about 20-30 minutes. I took my time, but not too long to complete some 400 plus reps of abs/core exercises. I’m aiming for 1000 reps by next year, well surely but slowly I’ll get there.

Hmm it’s recovery time for me now, some work to finish off, and its lights off. I start early tomorrow as I’m doing my workout in the morning.