Day 221: Tempo Endurance (5x300m)

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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.

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It’s midweek Wednesday and that means I would usually bring down the training intensity down a notch. It’s the usual tempo endurance today, and it was a good training earlier.

My recovery week is going well so far. I’ve not picked up any new aches or strains. With that and the training intensity being manageable, when I go into a fresh new workout cycle I’ll be totally fresh and ready to rock.

The thing about training, it’s a balanced process of going through the pain and giving enough time for the recovery after that. Only then your body will adapt, be stronger, faster and bigger.

Everything is going to plan for me so far, of course I can never predict the future, as mishaps could happen, which is out of everyone’s control. All we can do is do damage control if that should happen.

Woodlands Stadium – View Larger Map

I arrived at my training location after my usual jog and nobody was around. That was delightful for me of course as I’ve the whole stadium to myself.

I was slightly late today, 20 minutes behind schedule, so there’s room for improvement on my part. It’s all about tweaking, handling the routine with discipline and getting better over time.

Status

Phase: NA
Phase Week: NA
Week Cycle: 4 of 4 (Active Recovery)

Workout of the Day

1) Dynamic Warmup

2) Speed Drills

3) 5x300m
Power Specific
80% effort
Recovery 2 minutes
Set #1 – 49.9s
Set #2 – 48.9s
Set #3 – 49.2s
Set #4 – 48.4s
Set #5 – 48.6s
Average timing ~ 49s

4) In and Out Sprints
5x
Flying start 10m > 10m dash > 10m slow > 10m dash > Ease off

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

6) Active Recovery

7) Stretching/Massage

It was really a hot day earlier, I stayed in the shade as much as I can. As usual I applied sunblock like there’s no tomorrow. I’m glad I’m doing my workout at Woodlands Stadium, as my alternative location is Republic Polytechnic stadium, and I never did felt comfortable training there.

Here’s I’m like KING, yes I really am. Nobody disturbs me and I can do whatever I like, of course within reason lah. No nudity or attracting unwanted attention to yourself. I can take off my singlet for all I care, and with that I’ll never have fugly singlet tan lines ever again!

The outcome of today’s average timing is encouraging. I’ve improved my 300m tempo workout timing by a second if compared to my previous training attempt. So that’s good.

Running tempo, even though you know you’re able to run faster, do resist. It’s all about learning to pace yourself. Find a running rhythm, stick with it, and try to stay withing under 1.5 seconds of all the timings for tempo runs.

As for me personally, I prefer to run my tempo as if I’m running the 400m itself. Short burst, float, round the bend as if running up-slope and hang on after that.

Again resist the temptation to deviate from the running routine, over time as you improve, your timing will drop in tempo as you’re faster, bigger and stronger.

And with the running tactic you’ve been using all this while would be second nature to your by now, as during competition, even with closing your eyes, you’ll know where and when to make your move. Running well is all about pacing yourself, and following race tactics.