17
Mar

Day 244: Tempo Endurance (4x300m)

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.

Alright it’s the same old routine for me as usual, which is not to aggravate my hamstring insertion injury, and the extensive recovery that I never miss doing daily!

Erm the left leg has the ache and strains as usual, while my right leg is recuperating well. Now I’ve another theory, maybe there’s some tearing on my knee meniscus perhaps?

Woodlands Stadium – View Larger Map

Well whatever the self-diagnosis I gave myself, I’m still pretty optimistic. That’s how one should have on outlook on life eh. It’s always never that bad.

The training today, well I had plenty of spectators and supporters, haha. I was surprised to see a bunch-loads of kids from my old high school at the stadium. Finally they’re being supervised by teachers. They had some sort of test there I reckon.

Status

Phase: NA
Phase Week: NA
Week Cycle: 1 of 4 (Easy)

Tempo distance covered: 1200m
Supplemental sprints distance covered: 150m

1) Dynamic Warmup

2) Tempo Endurance
Using trainers
75% effort or 47.92s (Converted from 100% effort 38.34sec timing for 300m with trainers), Power specific
Set #1 – 44.92s
Set #2 – 45.47s
Set #3 – 46.42s
Set #4 – 45.05s
Average timing ~ 45.47s
Recovery 4 minutes per set

3) Supplemental Sprints
Using trainers
Flying start
3x50m

4) Active Recovery

5) Stretching/Massage

Anyway the kids being kids, was cheering for me as I lap pass them during the run. I focused as much as I can on my form of course, but there’s the thrill of running in-front of crowds which I’ve never felt since I retired from sprinting.

As for the workout for today itself, I felt good while running, the ache on my hamstring area wasn’t persistent, and it showed in my timing.

I ran way faster than intended target time, I was supposed to do 75% effort, but nearly running 85% effort. Well if I felt that good, I shouldn’t have slowed down right, but then again Clyde Hart’s training of running slow to run faster rebuts that idea.

I could however be more consistent in my timing, it was all over the shop. I’ll try to do better the next time round of course. For now I’m observing what kind of ‘damage’ today’s training had on my hamstring.

I just hope and pray my legs feel alright tomorrow.