So many Hours in the day
And yet i still find myself awake at 12 o clock again, worrying about something i have no control over. So how do i pass the time? Well, i do it in none other then filling out my traininglog. I believe im only about a month behind, so heres my past months workouts...
This weeks workout 5/8-5/14
Pretty simple workout. With this week having 2 "races" (and i use race in the loosest sense), we are just taking it easier workout wise, and getting in some quality aerobic sessions. Tuesday was an hour run at moderate pace, and then the prelim race for the mile where i went 427 hitting even splits the whole way, hitting a 66 last quarter to break away and win the heat. Wednesday was a little bit of a tougher workout, although a lot more manageable then some of hte other stuff ive been doing. This day was just an "easy" aerobic threshold run of 6k at 5:30 pace. I ended up hitting 520 for each mile checkpoint and averaged 631 per 2k loop going 632,634, 628 (finishing in 1934). Workout was fairly simple, the slower pace felt really easy the first 3k, started to labor a bit, but was still in that threshold realm where i wasn't out of control.
Shit uh... week of 5/1-5/7
Awww... another week, another workout.
This week was probably one of the hardest workouts ive ever done. The rest of my team was doing a 4x400 workout all out. I was fortunate enough to be doing 4x800. Great stuff right? I was thinking probably something around 204 average. Boy was i wrong. I was to be starting every interval with the team, the twist? They were doing a 2x400 relay, where when the guys started i would hae to chase down the girls, and when the girls started, i was to be the hunted. The first one i was out in front and came through the first 400 in 58. The baton was passed onto the guys and the hunt began, with 200mi began to feel the effects of the pace, but held on nicely for a nice easy 159.x... 5 minutes later, the next interval was off, except this time the boys lead off. I stayed off the hot early pace and with 150 to go started to pick it up and close the gap, the leader of the forst group was only 1.5 infront of me. The girls took off and one by one, i picked them off, til 200 to go, where i ran the last part solo, swinging hte arms and fighting hte lactic acid.Came through in 159.x... 6 minutes later, i was off again, this time solo. I came through the quarter in 58, but that lactic acid came waaaayyy early this time. With 300 to go, i was already rigging and trying to hold on as best i could. The last 150 was into a headwind, so that only compounded matters. I came trudging down the homestretch, thinking i had just run a 208. Not far off, a 204 and i def though i was done. Rest assured, 7 minutes later i was back on the track. The boys were up first. I line up with them and as we are coming through the 200, i start to pick it off, and pick off one teammate(he faded pretty hard) and with 100 to go, i picked off another and started closing on the other two. They handed the baton off in 57low, and i came through in 58mid. Coming up on 500, i passed the girls and started picking it up. Along the back straight, i shook out the arms and worked on relaxing my body and letting that lactic acid go. Instead of trying to fight it, i let it flow. Coming down the last 150 ikicked in the last gear, knowing that i was only 22 seconds away from freedom. Barreling down the last straight away i blasted home and came across the line in 2:00.1. Not bad considering the San Diego Section Qualifier is 2:01 for hte 800, so i hit it three times in one workout, and hit it twice in lightweight trainers. (the first two were in light trainers and the last two in spikes).
The week after the week after spring break 4/24-4/30
Some more workouts for you interested folk
The next workout i completed was a threshold workout f 5x1k. It was pretty easy, well relative to what ive been doing, so it was a nice breath of "fresh air" for my body i guess you could say. I did 2 sets on the track, first and last, and hten #'s 2,3 and 4 on the trail. Was hitting 255 or so on the track for the first one and on the trails i just did 3x 3min, since the trail wasn't marked. It was threshold effort, so pace wasn't really relevant. On the last interval, i hit right around 251 for the last 1k and felt pretty darn good!
Vigil Workout. Now i know those that read this are saying, wait, wtf is a Vigil. Patience my friends, her is the vigil workout. It is a succession workout starting at 100m, going all the way up to 200m in increments of 10m, so starting at 100m, then to 110, 120 and so on and so forth until 200m is hit. The first 100 is run in 14.0, and each successive 10m was to be hit in 1.25 seconds. I dont have the exact splits on me, but all were withing +/- .5 seconds(usually from the first 100m), and all the 10m splits were 1.25 or better. I ended the workout running 26.4, going a little under the 12.5 barrier. The rest was a jog back to the 200m mark. This was a good workout to start getting that turnover going, and im feeling very confident that if any of my races come down to a kick, i'll have that extra gear to kick in.
Week after spring break 4/17-4/23
Turn and Burns
Repeat 200's at 30 second pace with a precious 30 seconds rest. Some people refer to this workout as the Master Blaster Workout, or simply as the 30/30 workout. We call them Turn and Burn because, well, its pretty self explanatory, you run the turn, and then you start to kick it in, let it Burn. In this workout, you run until you cant go anymore. Then you lace up and put on the spikes, and do another set until you cant go anymore. Got through the first set and did about 20. I felt freaking awesome. I just kept telling myself, do 2 more, and after about 10, i still felt really good. I think it was real nice to have Ciaran there in the workout with me, even though he is horrible at pacing! I led most of hte intervals, and i was fine with that, im used to it by now. Coach made me stop after 20 though because he thought i was gonna keep going and do 40 or more sets. Took enough time to put on the spikes and shake out the arms and legs(turned out to be exactly 2:30 of rest). Tom told me to do another 10 and i was done. Finished that set and felt freaking awesome!!! Last years workout i did 25 at 31/31 pace, and i was dying so im way ahead of where i was at last year.
Week of Spring Break 4/10-4/16
DId the 8 and 3 workout again. Goal pace was 216 and 45. Workout was out of control, 1st 800 was good, 214... nice and controlled(b/c i led) but Ciaran and Jeree ran llike maniacs on the first 300 going 40.xx. So they screwed htemselves over. I was still on pace with a 44. NExt 800 was in 214, got hte 100m jog, then went 44 again, while Ciaran went 43. Jeree dropped out. Next 800 was 216 or so, felt pretty tough, but i muscled through it. 300 was a little slow, hit a 46. Ciaran dropped out, but Jeree helped me out the last 800 and we went 212. Then Ciaran jumped in for the 3 and him and I went 44. Very solid workout for me, i felt really good, especially being able to push the 300's unlike last time. Felt pretty much in control the whole time, never really went into the tank!
-AJ
This weeks workout 5/8-5/14
Pretty simple workout. With this week having 2 "races" (and i use race in the loosest sense), we are just taking it easier workout wise, and getting in some quality aerobic sessions. Tuesday was an hour run at moderate pace, and then the prelim race for the mile where i went 427 hitting even splits the whole way, hitting a 66 last quarter to break away and win the heat. Wednesday was a little bit of a tougher workout, although a lot more manageable then some of hte other stuff ive been doing. This day was just an "easy" aerobic threshold run of 6k at 5:30 pace. I ended up hitting 520 for each mile checkpoint and averaged 631 per 2k loop going 632,634, 628 (finishing in 1934). Workout was fairly simple, the slower pace felt really easy the first 3k, started to labor a bit, but was still in that threshold realm where i wasn't out of control.
Shit uh... week of 5/1-5/7
Awww... another week, another workout.
This week was probably one of the hardest workouts ive ever done. The rest of my team was doing a 4x400 workout all out. I was fortunate enough to be doing 4x800. Great stuff right? I was thinking probably something around 204 average. Boy was i wrong. I was to be starting every interval with the team, the twist? They were doing a 2x400 relay, where when the guys started i would hae to chase down the girls, and when the girls started, i was to be the hunted. The first one i was out in front and came through the first 400 in 58. The baton was passed onto the guys and the hunt began, with 200mi began to feel the effects of the pace, but held on nicely for a nice easy 159.x... 5 minutes later, the next interval was off, except this time the boys lead off. I stayed off the hot early pace and with 150 to go started to pick it up and close the gap, the leader of the forst group was only 1.5 infront of me. The girls took off and one by one, i picked them off, til 200 to go, where i ran the last part solo, swinging hte arms and fighting hte lactic acid.Came through in 159.x... 6 minutes later, i was off again, this time solo. I came through the quarter in 58, but that lactic acid came waaaayyy early this time. With 300 to go, i was already rigging and trying to hold on as best i could. The last 150 was into a headwind, so that only compounded matters. I came trudging down the homestretch, thinking i had just run a 208. Not far off, a 204 and i def though i was done. Rest assured, 7 minutes later i was back on the track. The boys were up first. I line up with them and as we are coming through the 200, i start to pick it off, and pick off one teammate(he faded pretty hard) and with 100 to go, i picked off another and started closing on the other two. They handed the baton off in 57low, and i came through in 58mid. Coming up on 500, i passed the girls and started picking it up. Along the back straight, i shook out the arms and worked on relaxing my body and letting that lactic acid go. Instead of trying to fight it, i let it flow. Coming down the last 150 ikicked in the last gear, knowing that i was only 22 seconds away from freedom. Barreling down the last straight away i blasted home and came across the line in 2:00.1. Not bad considering the San Diego Section Qualifier is 2:01 for hte 800, so i hit it three times in one workout, and hit it twice in lightweight trainers. (the first two were in light trainers and the last two in spikes).
The week after the week after spring break 4/24-4/30
Some more workouts for you interested folk
The next workout i completed was a threshold workout f 5x1k. It was pretty easy, well relative to what ive been doing, so it was a nice breath of "fresh air" for my body i guess you could say. I did 2 sets on the track, first and last, and hten #'s 2,3 and 4 on the trail. Was hitting 255 or so on the track for the first one and on the trails i just did 3x 3min, since the trail wasn't marked. It was threshold effort, so pace wasn't really relevant. On the last interval, i hit right around 251 for the last 1k and felt pretty darn good!
Vigil Workout. Now i know those that read this are saying, wait, wtf is a Vigil. Patience my friends, her is the vigil workout. It is a succession workout starting at 100m, going all the way up to 200m in increments of 10m, so starting at 100m, then to 110, 120 and so on and so forth until 200m is hit. The first 100 is run in 14.0, and each successive 10m was to be hit in 1.25 seconds. I dont have the exact splits on me, but all were withing +/- .5 seconds(usually from the first 100m), and all the 10m splits were 1.25 or better. I ended the workout running 26.4, going a little under the 12.5 barrier. The rest was a jog back to the 200m mark. This was a good workout to start getting that turnover going, and im feeling very confident that if any of my races come down to a kick, i'll have that extra gear to kick in.
Week after spring break 4/17-4/23
Turn and Burns
Repeat 200's at 30 second pace with a precious 30 seconds rest. Some people refer to this workout as the Master Blaster Workout, or simply as the 30/30 workout. We call them Turn and Burn because, well, its pretty self explanatory, you run the turn, and then you start to kick it in, let it Burn. In this workout, you run until you cant go anymore. Then you lace up and put on the spikes, and do another set until you cant go anymore. Got through the first set and did about 20. I felt freaking awesome. I just kept telling myself, do 2 more, and after about 10, i still felt really good. I think it was real nice to have Ciaran there in the workout with me, even though he is horrible at pacing! I led most of hte intervals, and i was fine with that, im used to it by now. Coach made me stop after 20 though because he thought i was gonna keep going and do 40 or more sets. Took enough time to put on the spikes and shake out the arms and legs(turned out to be exactly 2:30 of rest). Tom told me to do another 10 and i was done. Finished that set and felt freaking awesome!!! Last years workout i did 25 at 31/31 pace, and i was dying so im way ahead of where i was at last year.
Week of Spring Break 4/10-4/16
DId the 8 and 3 workout again. Goal pace was 216 and 45. Workout was out of control, 1st 800 was good, 214... nice and controlled(b/c i led) but Ciaran and Jeree ran llike maniacs on the first 300 going 40.xx. So they screwed htemselves over. I was still on pace with a 44. NExt 800 was in 214, got hte 100m jog, then went 44 again, while Ciaran went 43. Jeree dropped out. Next 800 was 216 or so, felt pretty tough, but i muscled through it. 300 was a little slow, hit a 46. Ciaran dropped out, but Jeree helped me out the last 800 and we went 212. Then Ciaran jumped in for the 3 and him and I went 44. Very solid workout for me, i felt really good, especially being able to push the 300's unlike last time. Felt pretty much in control the whole time, never really went into the tank!
-AJ