Day 38: Tempo Endurance

Workout 1

Type: 7x400m
Target: 60% effort or 78.4s
Rest Time: [2']

Workout 2

Type: 6x60m Fly
Target: Easy
Rest Time: Walk Back

Thoughts

Timings: 87 83 81 81 81 85 84 ~ 83 average

Today I woke up to an excruciating ache. My traps was hurting, so was my hamstring. In fact all the parts of my body was in agony. After not doing weights after so long, the pain was expected.

Nothing new yar to me, but I felt like an old man throughout the day, grimacing at each move I made, haha. Even going to the loo to relieve myself was a torture!

Well back to today’s training, it was tempo endurance. I especially slot it after weights as I knew I needed an ‘easier’ workout as I’ll be in pain. It took me longer than usual to warmup and get the body in able condition to run.

Indeed the workout seems ‘easier’ but I nearly not finish all the sets. There were seven sets in total, by the fourth set I was huffing and puffing.

The trick is to tell yourself on the next run, try running the first 100m and if its bad, quit. Well by the time I was at the 100m mark, as I was running and the thought of the set going to waste by stopping is unthinkable … I can’t believe it worked every time. I’m such an easy person to deceive, haha. We call it a Sucker!

The workout average timing was around 83 seconds, well above the 78 seconds planned timing. I’m not fretting as firstly the track was being refurbished. They’re replacing the bumps on the track and put up barriers. So I actually needed to run around that and I estimated I ran more than 400m.

Secondly I just came back from ‘serious’ training. So I’m not expecting much on my maiden training week. just let my body adjust to it and from past training sessions, I’ll get better and faster over the coming weeks.

As for the 6×60m Fly, I took it easy. I focused on frequency and stepping. As I don’t want to pull anything with the sore hamstring and all, I just took my time. After that I did some body conditioning. Completed one half of it by doing 200 situps. The upper body part I skipped as my shoulders are hurting like mad.

Tomorrow is medicine ball and sledge training. Oh Boy, a killer workout!