I haven't run in any 400s since high school, but I've run 52.xx relay splits in the 400.
I've never ran the 800m or 200m in a meet, but I've run A LOT of 200s in training over the past 7 years. I'm looking to open up my season in early December with a mile (or 1500) race.
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Thread: || The Road to Rio 2016 ||
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07-29-2013, 05:15 PM #91
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07-29-2013, 07:07 PM #92
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07-30-2013, 06:17 PM #93
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07-30-2013, 06:21 PM #94
Road to SUB 50/SUB 1:50 (400/800m)
7/30/2013
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-17 mins. Stationary Bike
-10 mins. Treadmill Running
---~10 mins toe/heel walks + backward walks on incline
- - - - - - - - -
Physio Ball/Bench EXERCISES:
________
-2x20 Push-up position KNEE drives
-2x10 Single Leg Curls
- - - -
-2x20 Side Plank KNEE drives
-2x20 Opposite Side Supermans (right leg/left arm & vice versa)
- - - -
-1x20 Lunges w/ Med Ball, on Balance board
________________________
Lower back still feels weak. These exercises also made me realize that my core is not as strong as I thought it was. Run tomorrow.
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07-31-2013, 06:41 PM #95
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08-03-2013, 04:09 PM #96
The past two days I did 25 minutes of running per day.
Today, I am resting completely. Worked 63 hours this week on my feet, and my body is exhausted, so I figured it was best to rest completely.
Tonight, I'll get a good rest, and get in something significant tomorrow at the track/gym.
This is my last week of training before I leave for vacation on August 11 (until end of August). I won't be posting anything after that until I get back.
Gonna make sure to get in a mile time trial the day that I leave (or day before).
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08-06-2013, 04:27 PM #97
Well, I actually ended up taking 8/3, 8/4, and 8/5 OFF COMPLETELY. My body/mind have been exhausted to the point where I figured it would hurt if I were to try and go for a run or do some sort of workout (despite how bad I wanted to).
Today, I got back on track and had a nice session at the track + gym.
8/6/2013
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TRACK:
-2 x 6 x 150m HILL SPRINTS w/ 1:30 REST between REPS, 3:00 REST between SETS
---Hit the first one in 18.9x. The ones in between were 19s/20s. The last one was 18.8x.
- - - - - - -
GYM:
-10 mins. Stationary Bike
---Warm Up Exercises for hips/calves, etc...
- - - -
-2x20 Side Knee Lifts (w/ BENCH)
-2x20 Pushup Position Knee Lifts (w/ BENCH)..... similar to mountain climbers
- - - - -
-2x15 DB SLDL to Push Press w/ KNEE DRIVE (@25lb DB - one hand)
-2x20 Lunges w/ Twist (w/ 12lb MEDBALL)
- - - - -
-2x12 Dips
-2x8 Chinups
-1 x :30sec Roman Chair Knee Tuck
- - - - -
-3 x 1 min. Front PLANK
-3 x 20 Pushups
My lower back still is bothering me when it comes to more serious ab exercises, so I'm avoiding stuff like crunches/russian twists, leg raises, etc.
Still will attempt the mile time trial this weekend.
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08-07-2013, 05:36 PM #98
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08-08-2013, 06:00 PM #99
8/8/2013
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I've been reading through Bruce Lee's "Striking Thoughts: Wisdom for Daily Living" a second time this past week. I'm trying to adapt more of a flow to my training schedule as opposed to a super specific schedule that causes me to burn out, physically and mentally.
___________________
-35 mins. YOGA (sun salutations, lunges, twists, balance poses, etc.)
GYM:
-10 mins. Stationary Bike
-Various warm up exercises (shoulders, hips, feet, etc..)
- - - - -
-2x8 Chinups
--2x6 Pullups
-4x10 Hyper-extensions w/ 25lb plate
- - - - -
-4x10 Physio Ball Hamstring Curls
-4x20 Bird Dogs
- - - - -
-Front Plank Hold
-STRETCH
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08-11-2013, 06:38 AM #100
Took the past two days off besides some basic stretching.
Went to the track today and attempted a mile. Ran 4:48 and was finished afterward. I'm just happy I ran sub 5 (previous best mile 5:35 back in 2009).
Might head out for a ~5 mile run later in the afternoon before I head to the airport (going on vacation until late August). I won't be posting here for another 2.5 weeks, but I will keep up with running/core/yoga (MUCH more running hopefully).
4:48 "mile" (1600) SPLITS
-400 --- 69
-800 --- 73 (2:22)
-1200 --- 74 (3:36)
-1600 --- 72 (4:48)
I wanted to run it earlier in the morning, but my alarm didn't go off, so I woke up nearly 3 hours late. Also couldn't find my light shorts, so I ran in some basketball shorts, but also ran in track flats (not Nike FreeRunners like I usually run in).
My speed endurance is horrendous. That is something I really need to work on.
Be back soon
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08-31-2013, 11:47 AM #101
Back from vacation and ready to start some real training this coming week. Every Sunday will be my off day to plan the week of training ahead. I did enough over vacation to maintain a certain level of fitness.
Instead of posting my training for each individual day, I'll just note that I trained 12 of the 17 days, including:
-3 Sprint Sessions (1 stairs running)
-8 Days of "Distance" Runs
-6 Days of Core/Abs
-2 Light Plyometric Sessions
-Several Days of Stretching/Extended Warm Ups
-1 Circuit Session
8/30/2013
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-20 minute Run w/ Stretches and Toe/Heel WalksLast edited by envisage; 08-31-2013 at 11:54 AM.
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08-31-2013, 11:53 AM #102
8/31/2013
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GYM:
-10 mins. Treadmill Warm Up Run @10 min. pace
FRONT SQUATS
-4x10 @65/75/85/95 (light weight due to slightly injured back/glute)
LATERAL RAISES
-1x10 @10lbs/hand
--2x8 @12.5lbs/hand
---1x8 @15lbs/hand
- - - - - - - - - - -
DB BENCH PRESS
-2x10 @35/40lbs
-2x10 @45/50lbs
HYPER-EXTENSIONS
-4x10 @Bodyweight
- - - - - - - - - -
1x8 Chinups
1x8 Dips
STRETCH
_____________________
-20 minute Run
--Toe/Heel Walks
-10 mins. ABS/CORE (front plank, pushup plank, boat pose, supermans)
Very easy lifting day since I haven't lifted in about 3 weeks, and I have to listen to my body. Running poses no problems as of now, though.
Update later....Last edited by envisage; 08-31-2013 at 01:55 PM.
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08-31-2013, 11:59 AM #103
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09-01-2013, 04:20 PM #104
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09-01-2013, 04:22 PM #105
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09-02-2013, 06:09 PM #106
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09-03-2013, 05:48 PM #107
9/3/2013
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-30 mins. ABS + hip/hamstring exercises
__________________
TRACK:
800m @ 2:28
400m @ 1:12
300m @ :50
200m @ :30
I rearranged the workout according to how I felt, but it was actually supposed to be 3x1000m @ 3:00 each. There were also a lot of walkers/runners at the track which really bugs me for some reason. I don't mind when there are a lot of people lifting at the gym, though. Regardless, life goes on.
____________________________
GYM:
Front Squats
-3x10 @65, 85, 95
--2x8 @105, 115
Bench Press
-1x10 @ 35lbs/hand (DB)
--1x9 @ 40lbs/hand (DB)
-3x8 @ 85, 95, 105 (BB)
- - - - - - - - - -
KB Bulgarian Split Squat
-3x10 (per leg) @ 35lbs
Lateral Raises
-3x10 @ 12.5lbs
- - - - - - - - - -
Toe Raises
-2x15 (forward/inward)
Dips
-2x10 @ Bodyweight
STRETCH
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09-04-2013, 05:11 AM #108
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09-05-2013, 03:24 PM #109
9/5/2013
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AM:
-30 minute Road Run
_______________
PM:
GYM
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-10 mins. Stationary Bike
--Laying leg lifts (hips) + knee drives to wall (calves)
- - - - - - - - - -
DB Bent Rows
-3x10 @ 40, 40, 45
DB SLDL
-3x10 @ 30, 30, 35/leg
- - - - - - - - - -
CHINUPS
-1x8 with 5 sec decline on last rep
--2x6 with 5 sec decline on last reps
HYPER-EXTENSIONS
-3x10
- - - - - - - - - -
PHYSIO BALL HAMSTRING CURLS
-3x10
________________________
STRETCH
Weight lifting has become very boring to me for the past year or two. I can't change it up too dramatically right now, as I have tightness in my lower back/right hamstring (glute). I was reading an article in Runner's World Magazine today about a man who runs sub 15 minute 5Ks and does not do any CORE/Weight Lifting/Stretching whatsoever. He just runs. He said when he did all that extra stuff, he was just injured all the time. I'm wondering if I'm like him....
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09-06-2013, 05:16 AM #110
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09-08-2013, 10:25 AM #111
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09-08-2013, 10:26 AM #112
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09-10-2013, 03:03 PM #113
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09-10-2013, 05:09 PM #114
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09-12-2013, 06:38 PM #115
9/12/2013
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Street Running
---PACE for all: @ what felt like an average of ~35 second 200m pace (faster during the 1 minute runs)
1 x 3 mins. (5 mins. REST)
1 x 1:30 mins. (2:40 REST)
2 x 1 min. (2:00 REST in between)
Total Est. ---> 2200m
_______________________
I've been busy with school work all week, but trying to get in some stuff. Tomorrow will see an introduction to tempo runs (starting off easy), along with a lifting session.
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09-13-2013, 10:31 AM #116
9/13/2013
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First attempt ever at a "tempo" workout.
-2 x 13 mins. Treadmill @ 6:30 pace (1% incline)
---3 mins. REST
-1 x 5:40 mins. Treadmill @ 6:30 pace (1% incline)
____________________
LIFT:
-1x10 Lateral Raises @ 12.5lbs/hand
--2x8 Lateral Raises @ 15lbs/hand
- - - - - -
-3x10 DB Bulgarian Split Squats @ 30, 30, 30
________
-3x10 Dips
- - - - - -
-3x10 DB SLDL @ 35, 35, 40
_________________
STRETCH
PM:
-11:30 mins. of Street Running
-10 mins. CORE/ABS (focus on plank/supermans)Last edited by envisage; 09-13-2013 at 04:49 PM.
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09-15-2013, 12:03 PM #117
Did 15-20 minutes of some yin yoga stretches last night.
9/15/2013
________________
TRACK:
-4 x 150m @20 second pace w/ 1:00 REST
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GYM:
-1x8 Chinups
--1x6 Pullups
---1x5 Chinups
- - - - -
-3x10 Hyper-extensions w/ 25lb weight
____________
-3x10 Dips
- - - - -
-3x12 Physio Ball Hamstring Curls
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-10 mins. Stationary Bike (last 10 seconds of every minute HARD)
I made this week super easy in the gym b/c I needed to balance out the training somehow.
LATE EVENING:
________________________
-51 mins. Street Running (est. 6 miles)
notes: slower pace than usual to let my body rest up
I'm happy about the run regardless, as it is the longest I have run consecutively in a few weeks + I didn't stop + I tackled the last 1-2 miles at a faster pace.Last edited by envisage; 09-15-2013 at 05:32 PM.
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09-16-2013, 06:17 PM #118
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09-17-2013, 06:03 AM #119
9/17/2013
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AM:
-20 mins. Treadmill Running @ 7:30 pace (1% incline)
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-2x8 DB Bench Press @40, 45 (incline/flat)
--1x5 DB Bench Press @50 (incline)
-2x10 Bodyweight Squats
--1x10 Squats w/ two 30lb dumbbells
- - - - - - -
-1x10 DB Bulgarian Split Squats/leg @40
--1x16 DB Bulgarian Split Squats/leg @20
-2x8 Dips
- - - - - - - - -
-2x12 Hyper-extensions @25
-2x5 Pistol Squats/leg
STRETCH
This week/next week, I'm trying to get into more bodyweight/plyometric work, as well as some Olympic lifts (still keeping up with Front Squats/Deadlifts, and a few upper body exercises).
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09-20-2013, 06:06 PM #120
Well, yesterday I only ran 1 mile @ 6:22 pace before classes, then did nothing the rest of the day....
9/20/2013
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AM:
-15 mins. Meditation/Breathing Exercises
-45 mins. YOGA (holding poses 1 min. each -- lunges/handstands/twists, etc...)
______________
PM:
3 x 3:00 minute Street Runs w/ 5 mins. REST (finally finished the workout....)
---PACE: Felt about 35-37 second 200m pace (4:30 1500m PACE)
- - - - - - - - - - - - -
GYM:
-5 mins. Stationary Bike
- - - - -
-5x25 Front Squats w/ 45lb bar
--5x25 BW Squats right after
-5x6 DB Incline Bench Press @ 40, 40, 40, 45, 45
- - - - - -
-3x15 Seated Toe Raises @90, 100, 100
-3x8 Lateral Raises @12.5, 15, 15
-3x10 Hyper-extensions w/ 35lb plate
- - - - - -
-2x10 Single Leg Physio Ball Curls
-2x6 Chinups w/ :15 second hold after each SET
STRETCH
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