Day 240: Tempo Endurance (6x400m)

Hi guys, well I’m back. Did anyone missed me? I reckon no, haha. As I’ve said last week, I’m taking it easy during my Active Recovery week. I took Monday and Tuesday off. I just did light conditioning in my room.

As for my hamstring insertion issue, well it’s getting better after all that icing, rest, massage, stretching and positive thinking. I’ve another theory that the cause of my problem is tight hip flexor. I’ve been doing hip flexor exercises very often. I’ll tone it down to see the difference.

Woodlands Stadium – View Larger Map

Well I arrived at the stadium today to my delight. Nobody was around. I did the usual, dynamic warmup and such, but with caution, not wanting to aggravate my hamstring insertion strain.

But despite the caution, the ache is still there, but as they say “the show must go on”. My plan for now is to recover as much as humanly possible while at the same time train my usual ways, with no interruption.

I do hope … wait wait, it’s all about positive thinking … I know it will be fine.

Status

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

Tempo distance covered: 2400m
Supplemental sprints distance covered: 500m

1) Dynamic Warmup

2) Tempo Endurance
Using trainers
65% effort or 70.88s (Converted from 100% effort 52.5sec timing for 400m with trainers), Capacity specific
Set #1 – 78s
Set #2 – 75s
Set #3 – 75s
Set #4 – 74s
Set #5 – 75s
Set #6 – 75s
Average timing ~ 75.33s
Recovery 2 minutes per set
After each run do 10x half squat + 10x pushup + 10x situp

3) Supplemental Sprints
Using trainers
Flying start
10x50m

4) Active Recovery

5) Stretching/Massage

My target time for the tempo is 70 seconds odd if according to my training plan, but I pushed that back to between 75-80 seconds. Anything below 80 seconds is a major success for me, considering my last tempo outing was a disaster.

It’s alright for me to start slow for now, I need to get a grip on my fitness first and build it from there. I can’t just jump in expected to do fantastic timing.

The first set of any run usually for me is the slowest. It’s a run to gauge my pace and running form. From set two onwards, I found the right running pace, and kept to it … like a standard formula ya know. You get on applying it to get the wanted results.

After the tempo, my hamstring insertion was holding out well. So I rested some 20 minutes before proceeding to do some light sprints to get my fast twitch muscle firing. Gotta use it, if not I’ll lose it right.