no morning run. Water skied pretty hard though which works the legs as well as several other less likely muscles.
PM: 4x5x400 in the indoor gym. Was short on time because gym was gonna close. Stupid parents held me up leaving home and hit some traffic. So warmed up 1 mile, did the workout hitting adjusted 77-81 throughout mostly 79-80 and closing the last one in 74 but was falling apart trying to do that lol. But I kept the recoveries pretty quick so I probably worked the vo2max quite a bit hopefully. Im not where I could be with vo2max but hopefully this will be the turning point. I felt like I started pretty slow but didn't really speed up just kept it stable. The gym was pretty hot today so I started feeling that and it probably held me back a bit. Next week is when I should be starting the intense vo2max stage of the training. All weeks in that stage have 3 workouts (or 2 workouts and a race) and some have 2 vo2max workouts in a week like 5x1k monday, threshold wednesday, and 4x1200 friday wtf. I am gonna warm up well for those workouts and start slow like 5:30 or 5:35 pace and try to pick it up throughout the workout. On the plus side my legs feel better than they have since I started training for this race. I guess that is because of the 63 mile week and the 70 mile week but I have been going significantly faster on some runs since that decrease. Got kicked out of the gym right after i finished the workout and decided to cool down at the trails but once i got there I just couldnt run at all so i just stretched and said 8 is good enough for today.
Weight: 0.00
Calories: 0.00
Comments
From Henry on Mon, Jul 12, 2010 at 00:14:31 from 99.141.94.145
nice workout, and damn that vo2max training period sounds intensee! what were the recoveries between the 400s?
From wheaton on Mon, Jul 12, 2010 at 06:35:25 from 74.185.68.21
You've done this workout with me. Its 100m recovery between reps and 400m recovery between the sets of 5 400s.
From Henry on Mon, Jul 12, 2010 at 10:26:57 from 12.33.204.66
okok just checking lol. did we do 100m recoveries? i guess for this workout we did. for no sets, but just straight 400s, i think we did 200m recovery, but i don't remember very well
From wheaton on Mon, Jul 12, 2010 at 12:17:35 from 173.112.214.101
They are dif workouts with dif goals. The 4x5x400 is vo2max. Its the once a runner workout. The short recoveries allow u to get to max heart rate/ oxygen use for a little bit of every rep. U should read jack daniels running formula. The 10x400 is at mile race pace with 200-400m recovery for speed, lactic acid resistance.
From Henry on Mon, Jul 12, 2010 at 12:56:02 from 12.33.204.66
ahh, ok, that makes sense. it's been awhile since we've trained for a mile, so i sort of forgot about the 10x400m workout.
Add Your Comment.
Keep it family-safe. No vulgar or profane language.
To discourage anonymous comments of cowardly nature, your IP
address will be logged and posted next to your comment.
Do not respond to another person's comment out of context. If
he made the original comment on another page/blog entry,
go to that entry and
respond there.
If all you want to do is contact the blogger and your comment
is not connected with this entry and has no relevance to others,
send a private message instead.
