Day 26 of my 90-day challenge.
Today’s Workout
- Morning Workout:
- Afternoon Workout: Speed
- 2 miles warm-up
- 2 miles cool-down
- I call this the ladder workout: I go up the ladder, starting with a 50 meter sprint and progressing through 100, 200, 300, and finally 400 meters, then I go back down the ladder from 400 back to 50.
- 50@8.69; 100@16.56; 200@37.19; 300@62.69; 400@84.88; 400@86.82; 300@67.55; 200@40.24; 100@17.47; 50@8.33
- 4 50-meter “Strides” to get my muscles set for the movements.
- 3 sets of 15: Push ups, cross-over mountain climbers, outside-arms mountain climbers
- Total Mileage: 7 Mile
- Weekly Total: 17 Miles
Today’s Diet:
- Breakfast:
- Sweet potato eggs, Bacon
- Morning Snack:
- Nothing
- Lunch: Salad
- Mixed salad greens, Ham, Carrots, Mushrooms, Tomato, Green Onions, Olive Oil
- Afternoon Snack:
- 5 prunes
- Dinner: Salad
- Chipotle Salad with greens, “Carnitas”, “Barbacoa”, tomatoes, guac, and more greens; also 2 chicken breasts.
We’re in the middle of a serious summer heat wave, and the news advised that everyone stay indoors and out of the heat. Of course, that was license for me to head outside during my lunch break and do a speed workout, right?
I’m happy with some of my results, but I am staring down the nose of this challenge I am working on here. Running an 8 second 50, and a 16 second 100 is going to make a sub-5 mile a serious challenge! I mean, to do a sub-5 mile, I need to be able to string together 16 16-18 second 100s in a row. If my peak speed is a 16 second 100, that’s going to be a real challenge! So, I’ll be focusing a bit more on the shorter distances for the next 2-4 weeks. I need to get my ladder workout, like I did today, in tip top shape. I’ll also put some hills, and some longer distance speed as well, like linked 800s, or an 800-1000-1200 ladder workout for my second workout of the week. I may also bring in some of the soccer drills I remember from when I was in high school and college: wind-sprints, and suicides. We’ll see. But it’s clear to me that I need a heavy focus on speed right now, to really kick my splits in to gear. I mean, how can I hope to do a 70 second 400, if linking my fastest 100 together 4 times would only barely approach that? So I have some work to do, for sure!
On the plus side: I was very pleased with my endurance. My 400s in the middle of the ladder workout were quite respectable! At 84 seconds, they’re 21 second 100 splits, which considering my fastest is a 16, 21 seconds linked is quite good. Also, my 100 and 50 didn’t deteriorate much at all at the end of the ladder. This means to me that I can do another ladder at the end of the first one. It was my first day with this workout, so I didn’t try it. But I think I can really push myself on this workout, seeing that I didn’t deteriorate much.
Urban Paleo Chef 