Day 222: Speed Endurance (4x200m)

---

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.

---

The week sure passes quickly, it’s Thursday already. Well my condition today is excellent. No aches or strain that I could feel.

Since it’s Thursday, the intensity goes up a notch, and it’s the dreadful speed endurance. Usually there’s a certain trepidation when I’ve to do such training, but now I welcome it with arms wide open.

Woodlands Stadium – View Larger Map

I arrived before 3pm today and the stadium is vacant as usual, except for two hardcore joggers. Well good luck to them, the weather was truly hot, I was sweating like a pig during the dynamic warmup.

However when it was around 4pm, the stadium became a zoo literally. What do I mean. Well kids in dozens started to stroll in. I observed some three schools brought their kids to train at the stadium. It was truly packed, as if it’s some kinds of Sports Day.

Status

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

Workout of the Day

1) Dynamic Warmup

2) Speed Drills

3) Plyometrics
Standing Board Jump > 5x > 2.55m & 2.67m (11.20-11.70s target time)
Three Bound > 5x > 9.75m & 10.06m (10.20-10.65s target time)

4) 4x300m
Capacity Specific
95% effort
Recovery 2 minutes in-between runs of Set 1
Recovery 15 minutes before running Set 2
Set #1 – 25.66s > 25.67s
Set #2 – 25.51s > 25.51s
Average timing ~ 25.58s

5) 40m dash
3x flying start
3x three point start
Run at the curve

6) Conditioning
4types x 20reps = 120reps (Double reps for four types)

7) Active Recovery

8) Stretching/Massage

It was primary school kids that came in the dozens, so they’re bound to be noisy and lively. They kept calling me Mr. Muscleman, haha, cute right. Well anyway despite the distraction I think my training today was well executed.

I planned to do an average of 25 seconds for all my runs, and I hit the target plan. I learned by hard that my lack in the knowledge to run my pace and with race tactics was my downfall, and I could never hit my goal time previously.

I do hope by learning now to run with the proper pace, I would master my runs in the coming months, and hopefully I would achieve a new personal best when I start to run competitively again.

The only gripe about training today is that when I was running my lanes, it’s dangerous that kids was occupying the same lane as me. I mean the teacher in-charge could see me from far that I was running down the lane, and they could move their kids for awhile as I end my run at the finish line.

And oh yah my plyometrics jumps before speed endurance has interesting results. By knowing my standing board jump distance, my current capability to run 100m is between 11.20-11.70s, while my three bounds indicates I could run 10.20-10.65s. Hahaha yes weird eh, both types of jump doesn’t correlate. Oh well I just have to believe in myself when the time comes for me to run well.