Day 236: Tempo Endurance (16×100m)

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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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Well my condition for today was sore. Yes that’s the word. My legs feels as though they’re 60 years old, aching every time I need to use the legs, moving around such as getting up from my seat.

The main aching area is my hamstring and calf region. I reckon it’s the weights on Monday, plus the jumps I did on Tuesday that attributed to such tenderness.

Still pain is gain, I just need to recover properly, and with that my muscle can adapt to the new load. It’s getting bigger, stronger and faster time!

Woodlands Stadium – View Larger Map

I arrived at the stadium slightly earlier than yesterday. Looks like I wasn’t the first one there. Like me, they’re crazy people. Who trains in the hot sun eh … haha.

Well I don’t like to waste time idling around, so I got straight to my dynamic warmup, speed drills and my usual hip flexor. Indeed my muscle area at the hip flexor is getting stronger, so today I exerted more force when I pulled at the resistance band.

Status

Phase: NA
Phase Week: NA
Week Cycle: 3 of 4 (Hard)

Workout of the Day

Tempo Endurance distance covered: 1600m
Supplemental sprints distance covered: 360m

1) Dynamic Warmup

2) Some Speed Drills

3) Hip Flexor
Front – 3×15 seconds

4) Tempo Endurance
Using trainers
80% effort or 14.33s (Converted from 11.95sec timing for 100m with trainers), Power specific
Set #1 – 14.36s
Set #2 – 15.05s
Set #3 – 14.36s
Set #4 – 13.99s
Set #5 – 13.73s
Set #6 – 13.73s
Set #7 – 13.87s
Set #8 – 13.99s
Set #9 – 13.83s
Set #10 – 13.67s
Set #11 – 13.73s
Set #12 – 13.79s
Set #13 – 13.99s
Set #14 – 13.67s
Set #15 – 13.57s
Set #16 – 13.62s
Average timing ~ 13.93s

5) Conditioning
22types x 20reps of abs/core
Total reps 600
Double reps for some types

6) Active Recovery

7) Stretching/Massage

You know what, I usually noticed these certain type of people around the stadium. The kind that goes to the stadium, sit down at the bleachers and does nothing.

What’s the point, you’re not using the facility. I guess they’ve some kind of voyeuristic need to attend to by looking at the joggers.

As for my tempo training today, initially when I started my first few sets, being that my legs is stiff and tender, it took awhile to get into the rhythm of running.

It’s good that 3/4 of the whole workout, I got to running the pace that I wanted, and that’s an encouraging sign, as I’m learning how to run to a certain timing if needed. Still there was a cock-up. The last two runs, well before that I had the urged to go to the toilet.

Actually the urge was there even before the tempo workout, so I held it as best as I could, but I just couldn’t hold the dam anymore after the 14th set, haha. So off I went to relieve myself. The usual rest time of 1 minute turned to 9 minutes.

Oh the funny things that happen to me while training, I’ve a whole list of them … well after tempo I did the painful conditioning of the abs/core. That took around half an hour.