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Training Log Archive: BP

In the 7 days ending Jan 12, 2016:

activity	#	time	miles		km		+m
Walking	5	1:08:00	4.41	(15:25)	7.1	(9:35)
Strength	1	1:05:00
Drills	4	52:00	1.86	(27:54)	3.0	(17:20)
Jogging	5	51:15	5.84	(8:46)	9.4	(5:27)	25
Stretching	4	33:00
Track	4	10:28	2.11	(4:57)	3.4	(3:05)
Total	7	4:39:43	14.23		22.9		25

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Tuesday Jan 12, 2016 #

Jogging warm up/down 7:30 [2] 1.4 km (5:21 / km)

1.2 km warm up then build ups (4x50)

Drills warm up/down 10:00 [2] 0.8 km (12:30 / km)

Usual routine

Stretching 7:00 [1]

Legs with roller and some hip action

Track intervals (Indoor) 5:20 1.6 km (3:20 / km)

Early session at Bethel U. Limited company today so did my own thang.
Reflecting on running 800m indoors decided to heed advice and approach it as a 200m (relaxed fast) followed by 400m then hang on for the last 200m - that way the last 200 isn't so psychologically demanding .
So adopted an 800m breakdown wo to model this. Two sets 2,4,2 with 2R within and 3R between sets. Idea was to run these at a consistent pace and around 80% effort. Didn't feel arduous and recovery felt generous!
Anyhow went as follows:
38.9, 1:24.5, 39.7 (2:43)
39.5, 1:20.3, 37.2 (2:37)

Felt pretty peppy afterwards and so off to work!
Note to self, while it's great having access to a proper indoor track and while early season speed and form is encouraging, I have to ensure that I don't break the bank (health or otherwise).
Other note- last weekends 600m was a pretty nice confidence booster to let me know that it is possible for me to get back in the game with some competitive 800m times. Recent outdoor efforts have been OK but not to potential.

C • great times, very impressiv... 6

Walking warm up/down 8:00 [1] 1.0 km (8:00 / km)

And easing down

Monday Jan 11, 2016 #

Walking (Indoors) 25:00 [1] 2.5 km (10:00 / km)
(rest day)

Afflicted by bronchospasm today- likely the cold air influx. Anyhow rest day due. Track wo tomorrow

Sunday Jan 10, 2016 #

Jogging warm up/down (Indoor) 8:00 [2] 1.5 km (5:20 / km)

A few warm up laps, 50m build ups and 150s round the curve

Drills warm up/down 12:00 [2] 0.6 km (20:00 / km)

Std routine, dynamic stretching and build ups

Stretching 6:00 [1]

Legs with roller and stick

Track race (Indoor) 1:06 [4] 0.4 km (2:45 / km)

Back to back track meets: -4F outside and when in Rome......
Anyhow good opportunity to do some more speed training. 400m against some HS athletes. 6 lane mondo at St Thomas.
Lane 4, to the break and in. Split first lap, 31.x, second 34.x for 1:06.08
Not too bad an effort, but certainly not all out- good early season test.

Walking 8:00 [1] 1.0 km (8:00 / km)

Easy cool down. Legs feeling pretty good.

Note

MN M60-64 600m indoor record was 1:56.20.
Took almost 10s off that, so I guess it doesn't get run that often!

C • surprised you could even fi... 4

Saturday Jan 9, 2016 #

Jogging warm up/down 10:00 [2] 1.8 km (5:33 / km)

A few laps and then 4x150 running the bend strides

Drills warm up/down 15:00 [2] 1.0 km (15:00 / km)

Std routine with 6x50m build ups and dynamic stretching

Stretching 10:00 [1]

More stretching with roller and stick.

Track race 1:46 0.6 km (2:57 / km)

U of M Northwest open meet, so mostly collegiate runners, no HS, and 3 masters.
Ran the 3 lapper, heat 2 starting in lane 3 to the 2 turn break line then in lane 1.
Went as follows with splits roughly
34.5
35 (400 in 69.x)
37
Official time 1:46.71 (rumour has it may be a MN age group record).
My target was 1:48 (35,36,37) so nicely inside that:-)
And didn't finish last (8/10) cos 2 runners DQ'd for stepping over the line:-(
Regardless, I am happy with how I ran that race. Went out fast, stayed relaxed, felt the pace around 400 but managed to keep the effort going.
Last 600m I ran was outdoors in June 2012 in 1:44.8- pretty much running at peak (with that seasons bests of 2:21 800, 1:00.x 400 and 5:09 1500)
Four years later and this one only 1.9 sec off.
Result age grades out at 84% and 1:25
Now I wonder if I can find another lap at that pace?

C • Fast time, according to plan! 3

Walking 5:00 [1] 0.6 km (8:20 / km)

Real easy to get rid of the lactate.

Friday Jan 8, 2016 #

Walking warm up/down 22:00 [1] 2.0 km (11:00 / km)
(rest day)

Staying mobile

Thursday Jan 7, 2016 #

Jogging warm up/down 6:30 [2] 1.2 km (5:25 / km)

Early session back with the sprint folks

Drills warm up/down 15:00 [2] 0.6 km (25:00 / km)

Usual routine plus some dynamic stretching and 4x50 pick ups

Track intervals (Bethel U (indoor oval)) 2:16 0.8 km (2:50 / km)

A reentry work out to test legs. 4x200 at relaxed fast pace with 3R Aimed for effort that I need for a 600m I signed up for this Sat at UMN. My fast friends were doing these in 27-29 so I had to stay focused on running relaxed and not pushing it. Could have run faster or done more, however this seemed a prudent work out. Went pretty consistently as follows:
34.2
33.7
34.3
33.7
Avg = 34
Game plan for 600 (at this stage) is to run 35,36,37 laps i.e. 90,95 and 100% effort.

C • Fast friends 4

Jogging warm up/down 5:45 [2] 1.0 km (5:45 / km)

And a few laps to finish off

Wednesday Jan 6, 2016 #

Jogging warm up/down (Treadmill) 13:30 2.5 km (5:24 / km) +25m 5:09 / km

A little more oomph

C • Glad you are feeling better... 5

Stretching 10:00 [1]

Static and dynamic

Strength 1:05:00 [3]

Drills then legs (a bit less intense tonite) then arms, core and cool down

Dynamic Warm-Up:
Lunge with Twist— High Knee—Butt Kicks —Karaoke-- Backwards—Caterpillar

Program:
Kettle Front Squats 3 x 12
MB Slams 3 x 10
SL RDL on Blue pad 3 x 15

OH MB squat and toss 3 x 10
Squat and Chest pass 3 x 10
Core Rotation with MB Toss 3 x 10 ea

Chest Press 3 x 12
Seated Shoulder Press 3 x 12
Biceps Curls 3 x 12

Bent Over Row 3 x 15
Kneeling Lat Pulls 3 x 15
BW Dips 3 x 15

Cool Down:
Hip Circles
Straight Leg Raises
Cat and Cows
Childs

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