This here is a running log-blog for the members of the La Crosse MD crew. Herein, those associated with the team - or just those who want to be like us - can catch a glimpse of our workouts and how they have faired. Each day we will post a workout and comments will be accepted from all members of the team. Feel free to check it out.
Tuesday, January 29, 2008
Tuesday Track workout
2 mile warmup BMS 600 AT 2 X 150m accel 550m (54mid at 400, 69 at 500) 12 min rest 550m (54mid at 400, 70 at 500) 12 min rest 3 X 200m (29,28,28) 400 AT 1 mile cool down
pretty happy about the workout today, especially after such a poor showing last tuesday and saturday. i think the extended warmup really helped get the body more ready to go. i liked doing the 150's before we really got going. they made the legs feel more responsive when we got into our long intervals.
i put spikes on for the 550's to help get into the mentality that we had to be moving. i felt very good on the first 550. i felt very strong at the 400 and we came through a second ahead of pace at the 500. we finished the last 50 without really slowing down. i felt comfortable throughout.
i probably got out too hard in the first 200 of the second 550. i was getting tired after the first lap. nonetheless, we still came through the 400 a little fast and the 500 right on pace.
overall i am happy how we were able to respond to our poor tuesday workout last week.
I had a class conflict so I had to do the workout on my own. It went okay, but it was tough doing it solo. I hit my paces through the 400, but my final times were a few seconds slow. The last 50 meters were really hard.
it was nice to hit the times in both reps. the first one was done under control and was able to finish smooth and steady. the second one the body felt it a little more, and had to work hard to finish the last 250. legs got a little sore on the 200's after, but just took it easy after and iced.
unlike last week, in which we tried to run even splits, we got out faster this time, much more like a race, and with the specificity training as our goal i think that that is the way to go.
3 comments:
pretty happy about the workout today, especially after such a poor showing last tuesday and saturday. i think the extended warmup really helped get the body more ready to go. i liked doing the 150's before we really got going. they made the legs feel more responsive when we got into our long intervals.
i put spikes on for the 550's to help get into the mentality that we had to be moving. i felt very good on the first 550. i felt very strong at the 400 and we came through a second ahead of pace at the 500. we finished the last 50 without really slowing down. i felt comfortable throughout.
i probably got out too hard in the first 200 of the second 550. i was getting tired after the first lap. nonetheless, we still came through the 400 a little fast and the 500 right on pace.
overall i am happy how we were able to respond to our poor tuesday workout last week.
I had a class conflict so I had to do the workout on my own. It went okay, but it was tough doing it solo. I hit my paces through the 400, but my final times were a few seconds slow. The last 50 meters were really hard.
it was nice to hit the times in both reps. the first one was done under control and was able to finish smooth and steady. the second one the body felt it a little more, and had to work hard to finish the last 250. legs got a little sore on the 200's after, but just took it easy after and iced.
unlike last week, in which we tried to run even splits, we got out faster this time, much more like a race, and with the specificity training as our goal i think that that is the way to go.
now must maintain.
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