Day 233: Speed Endurance (5×150m)

The body is an amazing adaptive organism. Well today after some ample rest, my left knee is feeling much better, the strain is still there, but far better than previous days.

Also my shin aches has subsided, only minimal aching can be felt, so that’s good! Well I started the day optimistic, and am hoping for more recovery progress tomorrow!

Woodlands Stadium – View Larger Map

I arrived at my new training time, half an hour than the usual. And other than crazy me, there’s one or two hardcore joggers around. Well done, that’s the spirit, I just hope they put on some sunblock, as it was freaking hot today!

Did the usual dynamic warmup, speed drills and such. It was somewhat laborious as my left knee is still not 100 per cent. And you know what, my stomach was acting up today. So it’s to the loo before I started my main workout.

Status

Phase: NA
Phase Week: NA
Week Cycle: 2 of 4 (Medium)

Workout of the Day

Speed endurance distance covered: 750m
Supplemental sprints distance covered: 220m

1) Dynamic Warmup

2) Speed Drills

3) Hip Flexor
Front – 3×15 seconds

4) 5x150m
Using spikes
Capacity Training
90% effort or 18.36s (Converted from 50sec timing for 400m with spikes)
Recovery minimum 8 minutes
Set #1 – 19.06s
Set #2 – 18.95s
Set #3 – 18.43s
Set #4 – 19.06s
Set #5 – 18.43s
Average timing ~ 18.78s

5) Supplemental Sprints
Using spikes
Race starts without blocks
3x20m
2x40m
1x80m

6) Conditioning
4types x 20reps of abs/core
Total reps 100
Double reps for some types

7) Active Recovery

8) Stretching/Massage

I did a couple of strides before my speed endurance. And before that I measured and remeasured that I’ve gotten the distance correctly marked. Using my spikes shoe length, 10m is equivalent to 35 steps, and I’m a size US9. Oh well I do hope it’s accurate.

Anyway I didn’t hit my target time today of 90% effort. I was planning to hit 18.36 seconds but it was close. The fastest was 18.43 seconds and the average was 18.78 seconds.

Above photo: Front Hip Flexor

During the run itself I find that I somewhat conjured up my own pacer. The thing is the stadium is adjacent to the nearby overhead train tracks, so at every run I waited for the train to approach from behind. When it nearly passes me, I would start my sprint. There you go, a pacer! Hahaha …

Well it was fun trying to chase a train, you all should try it. My busted left knee held out well for the whole training earlier, and I’m hoping it will be fine tomorrow too. It’s weights, so I should be extra careful as I’m lifting heavy loads.