24
Mar

Day 248: Tempo Endurance (6x250m)

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.

I’ve been feeling absolutely great the past few days. My legs are feeling fine, no ache, no strain, and they’re taking the training load pretty great so far!

I do hope the recovery momentum keeps on going, as compared to when I was having my injury issues, the morale was kinda in the dumps. Still I’m not out of the woods, I’ll keep on implementing my recovery routine as usual.

Woodlands Stadium – View Larger Map

Today’s weather was perfect for training. Not too hot, not too cold, slight breeze, and plenty of cloud cover. The weather also held until I finished my training, it only started raining as I headed home.

As for the main workout, it’s not that bad. I was close hitting the intended target time with my total average timing. Still I could have done better.

Status

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

Workout of the Day

Tempo Endurance distance covered: 1500m
Supplemental sprints distance covered: 320m

1) Some Foam Roller

2) Dynamic Warmup

3) Some Speed Drills

4) Tempo Endurance
6x250m
Using trainers
75% effort or 37.12s (Converted from 100% effort 29.69sec timing for 250m with trainers), Power specific
Set #1 – 38.13s
Set #2 – 37.66s
Set #3 – 36.86s
Set #4 – 37.49s
Set #5 – 37.49s
Set #6 – 38.24s
Average timing ~ 37.64s
Recovery 3-7 minutes per set

5) Supplemental Sprints
Using trainers
Ran on grass
80m with flying start – 4x

6) Barefoot Running / Active Recovery

7) Foam Roller / Stretching / Massage

Still the fastest and slowest lap was 1.38 seconds apart. I’ll try to keep it below 1 seconds the next time round. Tempo is all about learning to run your target pace and stick to it.

I kinda had trouble with the pacing today, as either I was going to fast or too slow. I just couldn’t find the rhythm. Well I’m just glad I at least hit one timing that’s below the target time.

Funnily enough the last set, I had a feeling of cramps before the run, and lo and behold, my right leg did cramped up halfway. It’s good that I didn’t stop, but focused on staying relaxed and told myself to just run fluidly.

I would think today’s training was a great learning experience in pacing and running when you’re in ‘trouble’ and stiffening up. Well good night!