Day 61: Speed Endurance (3×250m)

Status

Phase: 1 of 6
Week: 15 of 16
Week Cycle: 3 of 4 (Hard Intensity)

Workout

Type: 3×250m
Intensity: Capacity 95% 33.14s
Rest: [5']

Thoughts

Timings: 35.4, 36.8, 38.1 ~ 36.7

I rested yesterday as for the first time ever in a long time, both my shins were aching. I’ve never felt this way before. This means I’ve done plenty of mileage to get such a shin splint.

And indeed I did ran far, with the recent moving of house, the long distance I ran from my new place to the stadium and back, well it all attributed to the new ‘injury’.

The day-off did wonders to my shin, I felt much better today as I headed for my speed endurance.

Not much of trepidation or anticipation as I usually feel when doing speed endurance … maybe I feeling much more confident of my running and capabilities these days.

Well it was a hot day. There was a slight drizzle before I left and I was hoping it will be dry by the time I reached there.

After the dynamic warmup, where I sweated like a pig, it seems the track is drying up as I expected.

I headed to the line and ran the best as I could. The first set I hit 35.4 seconds. Ooops well I 2.3 seconds off the target time. I felt that the first set I kinda running ’stiff’. As if I’m not running naturally. Hmm that’s not good.

The second and third set wasn’t that good either. As expected, my timing increased due to the lactic build-up. At least my timings stayed within below 2 seconds after each sets.

Overall my pace average was 36.7 seconds of the desired 33.14 seconds. With that average I ran 80-85% pace of the targeted 95% effort.

Oh well I’ll try to do better on other training occasion. Hopefully my running form is back. Also I noticed I tend to ’sink-in’ when I run. It’s my old bad habit. I tried rectifying it by trying to have a full extension of my running form. It’s very hard to change it when sprinting itself, but I tried.

The actual speed endurance of 3×250m was over in less than 15 minutes. Pretty fast eh, but the warming up leading to the session was around 1 hour.

I finished off doing body conditioning of abs, back and pullups. I heard Clyde Hard athletes was asked to do pullups as it good for their upper body. So I’m doing it too!