Tuesday, March 21, 2006
Tuesday Workout
The boys of pain did a nice workout today. 3x500, 6x50, 2x200, 4x50, 1x500. The pace for the 500's was the most important thing today and the group consistently got faster on the whole. The initial 500 was finished in about 1:22 (65.5 through the 400), then we went 1:19 (64.0), 1:17 (61.2), 1:13 (57.5). TB rolled his around 1:28 for the first few, but then thought he was being cheated out of some suffering and so he decided to pick up the pace. Considering the sore legs, of which everyone was complaining before the workout began, the first day on the outdoor track went pretty well.
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Boy, my legs felt like they were going to fall off before we started running. But as the workout progressed everything began to loosen up and fatigue didn't catch me as hard as I thought it might. I was pleased with my own workout as well as the strength of everyone in the group. I enjoyed working on the end of the interval rather than focusing on even pace, I think it will help our races to come.
We had a nice 3 mile warm up, but were delayed by Boldt's warmup and waiting for the keys to open the gates. Eventually we got off and things opened well with a nice and slow 500. We did of course go faster for the later 500s, but it was nice to run the 200s with the wind at our backs for nearly effortless 26 and 27 second 200s.
Overall I am pleased with the success of the workout, no doubt feeling physically exhausted after the past 2 days WAY MORE than other workout days. I can attribute this to the lack of anything over the past 2 weeks, especially the last week.
We got some good lifts in today, squat @ 115, bench @ 145-155, hang cleans @ 40kg, and some dumbbells.
We topped off the tank with some abdominal work.
I would describe the anguish of my body as if Iquaffed, all night long.
Yes my legs were very sore before the workout. Then they felt pretty good in the middle when I got warmed up. But after the wieghts and abs and everything my whole body is sore again. I liked the workout though and I felt like I stayed at a good pace for me.
The first thing I noticed in the morning was that my calves were sore from the hills yesterday. We went 3 miles for a warm-up, a little farther than usual. Afterwards, there was a bit of a delay and I started to get cold. We then did a 600AT and it felt really weird and hard. Once we got into the workout I felt alright. I felt really good for the first 3 500's (a little tired after the 3rd). Once we hit the 50's, my calves were really hurting. They remained sore for the rest of the workout. Besides the calves, the 50's and the 200's felt nice and easy. During the last 500 my calves were killing me, I almost dropped off. I finished it and felt pretty good except for the legs. My quads really started to cramp up on the cool down. Overall, a very good day, even with the sore legs.
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