Day 46: Endurance & Pure Speed

Morning – Endurance

Type: 4x1200m
Intensity: 60% 6:13min
Rest: [4']

Evening – Pure Speed

Type: 8x30m
Intensity: 95% 4.5s
Rest: [4']

Thoughts

Timings (AM): 5:49 6:02 6:02 6:05 ~ 5:59 minute

Today I woke up normally. There was no soreness from yesterday’s weights session. So that’s a good start. I got ready and left the house in a jiffy. I needed to leave early or it will get too hot.

Well my assumption was right. By the time I arrived the stadium, the sun was high up blazing hot.

I did a short version of the dynamic warmup. Firstly because it was hot and secondly, I’m doing endurance. I don’t need the drills doing long runs, and I cut it short for the dynamic warmup routines.

I literally bathed myself in water at the outdoor tap before doing the workout. I took my top off, as I well sure don’t want fugly singlet tanlines right.

The workout is at 60% intensity. Although I could go faster, I had to follow the plan. Well I’ve faith in my training and always try not to screw it up with your ego. Before any training, the main thing is being focused and follow the plan.

I jogged to a slow crawled pace and focusing much on my running form. Not too upright, relaxed on the upper body, and let the leg do the talking. I made sure my stepping is correct.

This is one of my longer workout and the hot sun ain’t helping the cause. After the workout, I did body conditioning. I would rather do it then than in the evening session, as I’m not sure if the speed workout later is taxing. I’ve forgotten how it felt, haha … after being out of training for so long.

Timings (PM): None. No Timer nor video equipment

Today I had a double session because I took 2 days off due to injury earlier in the week. So I had to cram two session in a day today to make up for the lost time. So earlier evening session was speed training.

Speed have never been my forte, but you can always train on it. It’s actually harder to train an distance runner to get more speed than the other way round.

The stadium when I arrived was filled with kids. Don’t ask me why. I just hope they’re supervised or someone will knock into them. There was ball playing on the track and a lady pushing her pram too. You can’t do that.

Back to speed, I did the usual dynamic warmup and drills. I then proceed to the other side of the track where its more vacant.

Did a few test strides and sprints before setting my blocks. I tested a couple of heights and length distance of the blocks. I found that the closer it is to the line and the higher the block steps, I feel much comfortable when getting off the blocks.

I didn’t know my timing. It’s impossible to time yourself for speed and I had no one, haha. I train alone anyway. The target is 90% effort or 4.5s for 30m. Rest time is 4 minutes. After finishing the workout, I had a short 5 minutes jog before setting for home.