2
Apr

Day 254: Speed Endurance (8x100m)

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.

This week’s training have been really tough. Aside from my soles that are aching, my hamstring insertion area has strains, and my right hamstring feels ‘shredded’.

Overall my lower half of my body seems overworked, and I expected that considering it’s a Hard Week Cycle. So far I’ve been somewhat achieving new personal best, be it in the weights load, or timing. If not a PB, well I came close to it.

Woodlands Stadium – View Larger Map

With that it’s pretty encouraging to see signs of improvement. I could only get better of course. I just need to stay on course, follow the schedule, target goal, execute well, recovery plenty, and everything will go as planned.

If there’s one thing I wish for as a present, it would be an ice-bath, or an equipment for it. I used to have an ice-bath after training previously, but as I moved to a new place, it just wasn’t possible. So now I’m sourcing for ice-bath that’s portable and mobile enough to carry around.

Status

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

Workout of the Day

Speed endurance distance covered: 500m
Supplemental sprints distance covered: 200m

1) Some Foam Roller

2) Dynamic Warmup

3) Speed Drills
Using trainers
On grass

4) Speed Endurance
8x100m
Using spikes
Capacity specific
95% effort or 11.89s (Converted from 100% effort 11.32sec timing for 100m with spikes)
Set #1 – 12.36s
Set #2 – 12.19s
Set #3 – 12.09s
Set #4 – 11.93s
Set #5 – 12.10s
Average timing ~ 12.13s
Recovery 5-8 minutes per set
Skipped last 3 sets, right hamstring felt ‘funny’

5) Supplemental Sprints
2x200m race pace of early 24s, spikes, three point start
I did 1x instead as again hamstring felt ‘funny’ – 25.24s

6) Barefoot Running / Active Recovery

7) Foam Roller / Stretching / Massage

Aside from ice-bath to further aid in my recovery process, I’m buying a new foam roller this weekend. Small enough to be carried around in my man-bag. It would be helpful to massage myself as I trained.

I guess it’s these little things in life that you learned by failed attempts, or experience, that will propel you to a better person in terms of training and life itself.

This week I also found out that I really lack the speed. I might have the power, fitness, and strength, but I’m not fast. It was evident today when I can’t even hit a sub-12 seconds consistently.

The thing is, I know why I lack speed. It’s all due to my injuries, and the need to skip speed session previously because of that. Now that I’m somewhat ‘fine’ and in the clear, I do hope to make-up for that lost training speed sessions. Wish me luck.

As always, smart training rules!