Tuesday, February 19, 2019

Tuesday speed endurance

     We spent the weekend back home where it never got above 15 degrees. It's also where they don't plow or clear snow off of anything so the footing sucked. I actually went to the track hoping my spikes would provide enough traction to do a workout but it was a fail.
    Today it was 18 degrees and snowing when I started my workout and the roads were just wet, not slick. I really don't care about the temperatures, it's entirely about the footing. If I wanted to run easy for miles then it'd be a simple and familiar thing, but trying to run fast on anything but good footing would be stupid and careless.
Workout:
 Warm-up- Jumping. Lots and lots of jumping. As long as you aren't super fatigued starting a workout, then often times just doing a comprehensive jump/ plyo routine is plenty. And then of course nothing prepares you for running as well as running does so I started with 4 X 50 meters. Everything today was up the steep hill in front of my house. I swept the sand off my starting line and the first 20 meters. 
 2 X 50 meters max accelerations. Which means race like starts. Since I can't set up my blocks in the road (Yet. I have an idea as to how I can do that once the tarmac thaws) that means 3 point starts.
 2 X 50 meter max velocity. Which means flying starts. I took ~40 meters and built to near top end speed and then accelerated at the line and went 100% for 50 meters. All of these were on 3:00 rest.
 Rest 8:00.
 Then 2 X 150 meters. 3 point starts at 100% effort. Pretty brutal intervals. At the 50 meter mark you're still accelerating or just topping out and you feel fine. At 100 you start looking for the finish hoping it comes quick. By 125 you're tying up trying to relax and drive your arms.
 Super happy to hit 25" low on each. Not sure I've run a 150 that fast on my hill let alone two of them. Rested 8:00 between each.
 Done.

Thursday, February 14, 2019

Neurotype- 100 mile to 100 meters.

     I'm writing this in rambling fashion. I've forgotten all of the stuff I learned when I got my double  PhDs in creative writing and physiology from Columbia. Just as I've blocked the most horrifying parts of that time on Hoth  when my friend found me unconscious in a blizzard and saved my life by stuffing me inside his gutted Tauntaun. Both of those are equally true.

 This is more just thoughts on my experiences in training for and racing both ultras, the 100 mile specifically, and sprints and how they differ in terms of neurotransmitters and personality type. 
  My first race back after running 100 miles was 100 meters where I ran 12.8 seconds after stumbling out of the blocks. It was my first time ever using blocks. I've improved a ton so they are no longer a stumbling block. That's sort of a wide range of effort and distance and the disparity goes well beyond the physical. The mental aspect is so different that I wouldn't even classify the two as a similar sport. The mental aspect not only varies from the idea of time and intensity but also from the chemicals involved in the brain. How you think of it and what it requires to sprint and how you feel afterward is very chemically dissimilar. Arousal before the race is even profoundly different with one being a Celine Dion song trying to relax and the other akin to lighting yourself on fire while listening to AC/DC's Thunderstruck.

These neurotypes have come about from a body builder (Christian Thibaudeau) so they are aimed at strength athletes more than runners. I look at them only as a runner so I can see the similarities and they absolutely apply. If you look at how a self coached athlete chooses their training program/ workouts or race distances you will see correlations in preference, similar to food choices, music, clothes.  Here's a basic idea of the different neurotransmitters at play and how they line up with various personality types:
  
1A Dopamine Seeking. High acetylcholine. Most neurally powered. Can tolerate the highest intensity loading but does best with the lowest volumes.

 1B Dopamine Seeking. Low acetylcholine Also neurally driven, but more explosive than the 1A. More "athletic", where 1A uses brute force to accomplish a task. Many track and field jumpers.

 2A Adrenaline Seeking. High GABA. Very outgoing due to a desire for affirmation of others and low social anxiety. Does well with a mix of neural and muscular training. Can be difficult to taper and prepare for high competitions.

 2B Adrenaline Seeking Low GABA. More of a "bodybuilder" type. Higher anxiety and reward dependent. Not generally a great athlete, has to work very hard to be good at their sport and is often a more supporting player. Doesn't tolerate a lot of intense neural work well.

 3 Serotonin seeking. Overproduces cortisol. High anxiety and seeks predictability. Makes good endurance athletes since this type of work is highly predictable. Doesn't do well with neural work, since they have the weakest nervous system.

  These neurotypes or personality types are general observations in different athletes and there is no  cut and dry rule on each. Although I do feel that our personality types (hormone dominance) do choose our ideal natural discipline. Me for instance. I'm a type 1 yet I did well at Ironman and ultras. I consciously chose those sports but my true happiness always came from intensity. I just happen to be durable enough (from starting strength training from an early age) that I was able to do a crap ton of volume (for the sport), up into the 30-40 hours a week range for years, and mix in a crap ton of intensity which was/ is my type 1 personality showing through, which is similar to a person craving a piece of cake. I crave(d) intensity for a hit a of dopamine which is tougher to obtain on a 5 hour run or bike. A 200 meter sprint is an immediate fix. But it ultimately led to massive under performance in Ironman because of constantly being tired. I suspect I may have been a more natural Olympic distance guy.

  You can mix, or find a mix of, the various types within an individual but there will always be an underlying preference that indicates the neurotransmitters that we're seeking. As a coacher of athletes for the past 20 years as I learn more about the chemical side of personality I am trying to correlate or classify athletes with this in mind. I have an athlete who over the past 3 years has gone from focusing on 100 milers to wanting to run a fast 5k. He then switched to Ironman and has been able to do massive amounts of volume. Yet this past Saturday ran a solo 16:30 5k  time trial on the track. He's always up for and enthusiastic for intensity. He was also a professional golfer which, believe it or not, is very much a type 1 athlete in that it's risk seeking both in the sport itself and as a chosen profession. And if you think about golf from a neural pov it isn't that much different from a sprinter. You line up and need hyper focus for just a few seconds. Then you take (maybe) a risk in your shot and then you're immediately gratified with success. Or that's what you're seeking anyway.
 Definite Type 1-2 tendencies. His type 3 side comes into play, in my opinion, more from the novelty side of Ironman and also the significant challenge it presents. Ignoring neurotransmitters for the sake of the challenge or discipline is a whole nother blog post in itself. Craving desert (sugar cravings can also be a sign of high cortisol levels) but not allowing it because of the satisfaction of being disciplined is a mobius strip of psychology. Anyway, his recovery and ability to absorb massive volume is very good which isn't necessarily a type 1 trait. He's just as happy banging out 200's on a track as he is riding 6 hours on a trainer. So he's a mix and as his coach I need to be aware of this and recognize that he will thrive more if I don't go by the book with periodization and allow some satisfaction of his underlying cravings. The good thing is that I recognize this and I also see how destructive a durable and motivated athlete can be to themselves.

  Understanding an athlete's neurotype should not only help to steer their race choices but also steer their periodization. Polarized training for example is a good choice for an athlete who enjoys intensity, or a type 1-2. They may need a long, focused period of Z2 or easy mileage but if they get bored and aren't enjoying it then I say don't do it or at the very least allow some workouts that are "fun" for them. You could also extend this concept over to the workplace and examine the productivity of employees. I guarantee the most productive people are the ones who enjoy their job. 

 I had written a bunch more on this but was going in circles and rambling way off track so I cut it short here. I feel there is real potential in understanding neurotypes and what types of training will yield the best results.
 If you're interested in learning more from the Master himself then check out Christian Thibaudeau over at T-nation. Like I said, he's a bodybuilder and his perspective is from that view point BUT there is real correlation in runners and endurance athletes. We have the same hormones and neurotransmitters that guide everything we do.

Monday, February 11, 2019

Monday 3 X 100 meters

 On my hill, 3 X 100 meters at max effort. I went in with no goal other than to get maximal stimulation with the minimal number of repeats. To get the most out of the least you have to give each interval 100%. The idea here is based more on the electrical (CNS) rather than the metabolic. 
 Swept the sand off the first 20 meters of road. 3 point starts. Focusing on stomping the ground after the first 20 meters (increased ground force = increased drive) and good arm swing. Head down, chin tucked for the first 20 meters. Good dorsi flexion in my ankles and sweeping back before ground contact.
16.1
15.9
15.6
 All on 4:00 rest. Probably should have taken more.
 Hamstrings and glutes started to ache after the third 100. I'm certain that a 4th would have been slower. Maximal stimulation with just 300 meters of running. Perfect. Huge neural demand/ stimulation with minimal metabolic/ hormonal stress = minimal recovery.

 I have about 5 pages of writing done on a blog post that might be forthcoming. It's a long ramble  about personality types in running. Ultrarunners VS sprinters specifically and the chemical/ neurotransmitter differences and how it applies to preferred training and race distances. 
   

Sunday, February 10, 2019

Speed work

  5 X 40 meters. Measured out on the soccer field with my handy wheel measurer. I brace my starting blocks up against a corner fence post so they don't slip.
5.6
5.7
5.5
5.6
5.6
 All on ~3:00 rest. These are of course hand timed which means they aren't very accurate but I think I'm at least consistent. I use a starting block app on my phone and hit my stopwatch button at the gun. That 5.5 is about as fast as I've ever run 40 which is a good sign for February in terms of my speed.
 Then I finished with 2 X 10 meter fly.
 Then I lifted pretty hard with a focus on loaded box jumps and starting block box jumps. Basically get down in the 4 point position and then start/ jump onto a a box.





Saturday, February 2, 2019

Saturday track fail

  From the start my legs felt great. Loose, fluid and springy and my rhythm was great. Then when I started the workout I sucked.
 The loose plan was split 300's of 200 meters aggressive/ 1:00 rest/ 100 meters hard.
 First 200 in 27.04/ 100 in 14.3. Glutes started to cramp, legs felt like wood. I pushed pretty hard yesterday (and the day before. And the day before that) so I should have expected it.
 Switched it up after a 10:00 rest trying to get my glutes to unlock and ran:
100 in 14.2
100 in 13.07
200 in 29.0 (tempo)
200 in 29.4 (tempo)
 I probably could have banged out 29" 200's for quite a while just by muscling them but I was working harder than I wanted so I bagged it.
 Ultimately I just wanted to get on a track in nice weather and run fast/ hard so this was a great workout regardless of the fail. 

Friday, February 1, 2019

Wednesday, January 30, 2019

Wednesday 8 X 200

  First Boulder summer series track meet is in 19 weeks. That's a really long time to prep for a 1 lap race. I feel like I almost need to focus on something else like cycling for a few weeks. 
8 X 200 meter hill tempo on 200 walk/ jog recoveries. 2 miles total. This would be called extensive tempo and is a "general prep" or base period workout for a 400 m runner and, interestingly enough, also an in season or build period workout for an 800 runner.
 I wore my Garmin today. Nice graph.

Saturday, January 26, 2019

Saturday leg violence + central governor ramble

 Am) ~1:00 lift. Solid loaded box jumps holding 20# kettlebells. I told myself I would stop jumping. I didn't. 30 meter prowler sprints. Lots of other weight lifting thingies. I also tried the Concept II rower for the first time and think it may be something to include in future sessions. Seems an adequate modality for suffering.

Pm) I headed out to jog easy for 4 miles. Ended up seeing that the soccer field had a strip of dry turf and did 6 x 40 meter max speed sprints. Then on the way home I spotted a dry-ish stretch of road. It's a stretch I've scouted previously thinking it would be good for downhill, over speed work. A very gentle ~1%-2% grade. Today it happened to also have a 20-30mph tail wind. So I did 3 X (maybe) 80 meter assisted sprints. Holy crap. Once you get up to speed, and I was sprinting at max, it becomes an exercise in trying not to eat pavement. I ended up being able to control it better but it never wasn't violent and on the edge of out of control. I called it after 3 when I realized I might be getting lucky that I wasn't breaking or tearing something. Or hadn't tripped and left half my skin on the road.
 Then I jogged 1 mile.
 Then finished with 4 X 200 meter hill intervals dodging patches of ice and snow. Since this entire workout wasn't planned I didn't really have a goal. So I just ran hard. #3 was finishing at max effort and I ended up with tunnel vision at the end. #4 was pushing to max effort from the start and needing to sit, rather than fall at the end. The recoveries were walk/ jog back down so only maybe ~2:00 or so which is about 8:00 shy of proper recovery and being at 8200+ ft altitude and going well into the red, I couldn't breath after #4. I don't have asthma but I'm thinking this is probably what it's like having an attack. Gasping and struggling for air realizing you aren't getting it and then realizing you aren't going to get enough to keep standing.
  I've talked about this hypoxic state previously on the ATC podcast, and not to sound too masochistic, but this place or this state is a pretty amazing and interesting place to be. To get there is very difficult and the reason for that is because our bodies have a hard wired mechanism to prevent it. It's sort of a fight or flight mechanism but more what Noakes called the Central Governor Theory.  It's something that has fascinated me ever since I learned of it and I've long sought out ways to experience it. I've sat in dry saunas for upwards of an hour which I still feel is the best way to experience it in a controlled environment. The sauna also allows you to feel the various stages of distress or intensity starting gently, more a whispered warning, up to extreme, more a scream deep in the lizard brain. It may sound hokey but if you get a chance, just go and sit in a dry sauna until you feel the need to get out... then stay for another 30:00. Anyway, today was all central governor and I love being in that place. I feel that the only way to understand it, and thereby learn to override (?) or at the very least become comfortable with it, is to be there. Then when you're there to recognize it and then try to understand what you're feeling and thinking. The beginning is largely just basic pain management. Pain is a signal that tells your brain to knock off whatever the hell it is making your body do. Most people listen to the signals. But what if you don't? You head into another stage and I suspect that it feels different for everyone. It probably also has something to do with, or changes based on, oxygen levels and body core temps. Today it was 25 degrees so my body core temps weren't a factor but had it been 100 degrees I imagine what I felt would have been different. Ultimately though the only way to find out what happens if you ignore the first warning signals is to ignore the first warning signals. No different than becoming familiar with various paces or efforts I think its important to also experience various stages of the central governor.

 And here's a bit of what I'm currently listening to whilst trying to hurt myself.

Wednesday, January 23, 2019

Wednesday (sort of) split 400's on the bike.

  I couldn't bear to, nor could I, try to run split 400's (which is on my schedule for the day) on a road covered in ice so I decided to do it on the bike. You can't generate the sustained watts on a bike (no one/ few (?) can) to simulate running at 400 race pace. So the crossover isn't there in terms of muscular stimulation. Cycling is of course muscularly different than running anyway. Split 400's when run correctly are mostly about lactate tolerance and you can elevate lactate to similar levels which was the goal today. I decided to also throw in some off the bike strength stuff which I've been doing during bike sessions since the 90's. 1996 to be exact.
Wu) 5:00 easy spinning. Then kettle bell swings, bulgarian split squats in the TRX, isometric squat rounds for 40" on/ 15" off. Spin on the bike for 10:00.
 Then 3 rounds of:
45" best efforts/ spin easy for 1:00/ 15" MAX output with cadence 95-100 revs. Brutal.
Spin for 5:00.
Off the bike to 40" iso squat/ TRX split squats as 15 concentric reps followed by isometric hold to failure/ 20 KB swings. Spin easy for ~2:00 or so. Then hit the next round.
  Good workout. It felt good to be on a bike. I watched The Punisher whilst riding.


Monday, January 21, 2019

Monday track

  The weather is going to turn again so I headed down early to get a track session in. The track I prefer isn't open during school hours and with school out today it'd be the last chance this week. There's a dirt track I can hit mid-day but I imagine with all the moisture it's going to be pretty rough and sloppy.
 ~25 degrees to start so I wasn't able to shed many clothes and opted for double layers all over which made running fast just slow and hard. No planned structure other than I wanted to run at least some hard 200's. Legs felt tight and tired from the go and I didn't manage to break 30" for a single 200. Hamstrings started to get crampy after #5.
 Felt great to be on the track in spikes again though!
100m- 15.5. Ugh, not a good sign.
5 X 200m with every one in 30.x" no matter how hard or relaxed I ran. One of those days.

 Pics.


Nick Symmonds recommended this little finger watch during one of his recent Youtube videos. Pretty cool. 

Yay. Winter. 

Sunday, January 20, 2019

Sunday hill intervals

 Our weather has been horrid. Back when I was doing tons of volume it didn't matter. I just bundled up and went out and slogged through miles. Poor footing I just slowed down and kept it easy. Now-a-days my intent is much different and I sort of need to include some quality in each session. Even my long runs are tempo intervals. The past few days however I couldn't even do that. Friday was ~8" of new snow, on top of the 12" we just got, and I ran by a snow plow that had gotten stuck. In 10 years living in the mountains that was a first. Yesterday we had 30-40mph winds and sub freezing temps. Today it's sunny and a balmy 42 degrees with light winds. The roads are still crap, stretches of packed snow/ ice and TONS of sand. I managed to find a somewhat clean 50 meter strip and swept it clearer and was able to do quality today.

Am) 45:00 lift with my son. He recently turned 12 and that's the age minimum at my gym so he's been coming with me. He has zero interest in running but is jazzed to lift. He did the Murph WOD a couple months ago and loved the lift parts, hated the run. I've kept him entirely on the skill of movement and education (the why and what muscles) side of the sessions. He loves it.

Pm) 4 X 200m hard. Last week I ran 8 X 200m in 45"-48" as a long tempo session, today was pushing more to speed endurance. No watch, I just wanted to hurt. I did.
 Then 4 X 50 meters, 3 point starts and max intent. 100% effort. These felt amazing, it's been awhile since I've gotten to sprint! Then 1 mile easy.


Wednesday, January 16, 2019

Wednesday

My knee is solid. It just needed a few easy days of not beating the crap out of it. I've said many times that intensity is violent. Weak things break too so I need to step back in the weight room and do some basics. The basics tend to not be as advocated as some of the more plyo-ish exercises which is why I've veered away from them.
 Today was 4 miles easy. Or as easy as I can go living where I do. I finished with a remarking of the 300 meter hill I live on. I have it measured every 50 meters and it's where I've done probably 84.7% of all of my quality training.
Pics.
This is my neighborhood. Not a flat 20 meters anywhere and it's all between 8000-9300 ft altitude.


Looking back down from the 250 meter mark 

Monday, January 14, 2019

Monday lift and the last few days

  Meh lift for me this morning. My left knee is a little inflamed with what me and Google have determined is arthritis. It's very mild but it's there and it makes me flinch when I consider my health. Pretty much my only goal in taking on this sprint thing was to get and be healthy and strong for the future so this makes me nervous. Pretty sure I pissed it off with jumping so that'll no longer be part of my regimen. I torqued that knee severely back in (iirc) 2010 a couple of months before I first ran the Leadville 100. Pushing a merry-go-round of all things and then struggled to hold some semblance of training for the race. Once I could bear load I'd run ~30 miles in pain and then take 5 days off or just bike. Then repeat once my knee settled down. Anyway, I suspect that knee is compromised and will need to be babied. It's not bad at all, just a mild ache/ burning and it's not in the joint itself but more on the medial tibial plateau.
  Yesterday I actually did a proper "long" run for the first time in forever and even wore a HRM. 3 miles in 28 minutes with my average HR at 143. I was a bit surprised as I expected something more like 35:00 and HR 150+. I did that in part to take it easier on my knee and also because the roads are still covered from the foot of new snow. It was interesting wearing a HRM (or even just a watch) after not wearing one for so long and the affect it had on my thinking. Not a good thing either but more a distraction and an added stressor. 

Tuesday, January 8, 2019

Tuesday Lift + hill intervals

Woke up motivated. I drove into town and washed my car while I waited for the gym to open at 4:30. I had the entire car wash to myself oddly enough. Super solid lift and I felt great. I haven't lifted too hard over the past couple of weeks because I wasn't running. I'm a runner, not a weight lifter and I feel that focusing too heavily on lifting won't help a runner. Strength work is a supplement. I was in the gym for an hour and focused mostly on loaded box jumps, hex bar deadlift plus 5 X 20 meter sled sprints. I do the loaded box jumps using a 16" high box, so its low, holding 20# kettlebells in each hand. Each jump is very focused and intentional with ~15" rest between while I reset. The focus is on exploding up only. I played around with offset footing or more horizontal jumps, meaning I started ~12" or so away from the box forcing me to jump forward rather than just up and I offset my feet more similar to how I come out of the starting blocks.

 Pm) Short on time so I warmed up then ran a 200 up the hill in front of my house. Not sure what the grade is but it feels solid. I'd guess maybe 5%-6%. I hit 38". Then I walked back down and ran a max effort 100 in 15". I felt the relatively brief rest since I'm at over 8000ft altitude. I was still very much out of breath and not recovered much at all. I achieved the spectacular, dare I say glorious, butt lock which I haven't felt in a long time. I think that had more to do with the heavy hip/ glute loading I did in the gym this morning.

Monday, January 7, 2019

Masters track and field World rankings

 These are my rankings in the 45-49 Age Group (I'm 47) in the US for 2018 in the 200 meter and 400 meter.

I ran one 400 meter race this past year. I was solely focused on running a fast 200 meter and getting under 25". It took my old legs an entire summer to get it but I ran 24.7" in August. I'm officially ranked #22 in the US for the 200 with my previous time of 25.2". If they had counted my 24.7" I'd be ranked #16.

In my one 400 meter race in September I went 55.91 which puts me #7 in the US and #95 in the world. I ran this off of training for the 200 so I'm optimistic for this year where I'll be all in for the 400.

  I'm over the moon with these silly results in such a niche sport! 6 years ago I won the Leadville Leadman race and was doing 40 mile trail runs and 6 hour bike workouts. Then I took 4 years off almost completely. Now I'm ranked in the top 10 in US in the 400 meters. My ego is sparkling more than usual.

200 meter rankings 

400 meter rankings

Track plus new Merlin Magia bicycle.

  After a brief hiatus, missing the past couple of weeks due to my being a weather wuss, I wanted to do a time trial. I base all of my training off my 200 meter fitness so I felt it would be good to get a sense of where I am.
 Comprehensive warm-up as always.
 100 meter flying start in 12.2". This was still more of my warm-up.
200 meter strong but not pressing in 27.7".
200 meter in 26.6" from a 3 point start edging towards max. I had more in me but I felt the effort was OK to give me an idea.
 So I lost a little but I'm still pleased with where I am for January. This was close to my PR from early last year.

Back story- way back, about a 14 years I was a sponsored by Merlin (then Quintana Roo) and I used to get 2 bikes a year from them.
 In ~2004 I sold a frame to an athlete that I was coaching. A Merlin Magia which at the time was their top of the line titanium frame. Although I feel their Extralight was/ is still the standard. I have one of those too. The Magia is a compact design and weighs 2.2 pounds but I feel is meant for a slightly lighter rider. The Magia is pretty much the same as the Lightspeed Ghisallo for the Ti bike geeks out there. I have the slightly heavier and more robust iteration called the Agilis which is still my absolute favorite bike. Anyway, he contacted me recently and said he was done with it and would like to give it back to me. I drove down yesterday and picked it up. I'll be rebuilding it and putting on some of the many extra bike parts I have, and not that I'm a weight weenie but without even really trying it'll be sub 16.


Friday, January 4, 2019

Friday 1500 meter long run but what some people might call a hill workout.

  Beautiful weather today and the first time I've seen snow free roads in what feels like years. My first outdoor track race is in 23 weeks and it'll be the 200 meter. So my "long" run today, if you think about it, was relatively long. 7.5 times longer than my goal race distance so it'd basically be the same as a marathoner doing a 196.5 mile long run. It's math and science. Or one of those.
  My kids are home on X-mas break so I did this in on the hill front of my house (because I didn't want to leave them alone) which I have every 50 meters measured and marked.
Wu) A mix of hip mobility routine using my 20# (yes, 20 pounds) ankle weight. Jump rope. Kettle bell swings. 
Then 1500 meters done as:
50 meters uphill tempo.
50 meters down easy.
100 uphill tempo.
100 downhill easy.
150 up
150 down
200 up
200 down
250 up
250 down

Cd) 5:00 jump rope.

Wednesday, January 2, 2019

Wednesday 2019

  It's been about 1.5 weeks or so since I've run. We traveled for Christmas and the weather turned nasty and hasn't let up since. Me and my boys were stranded in Kansas where we had 40-50 mph winds during a blizzard (that started as rain) that dumped 10 inches of snow and closed all west bound roads. Then when we got home the temps up here in the mountains have been sub 20 degrees dipping into the negatives with even a slight breeze. I've been lifting but without running I've backed off on the intensity. The lift sessions have felt half hearted.
  I'm not concerned though. I'm 100% healthy, even healthier from a structural perspective, and my motivation is still high. The weather has just wrecked any semblance of training. I haven't forced it because I still have a good 6 months before I race and I'm fit now. 
 This week the weather is clearing out and I'll be back on it.

Saturday, December 15, 2018

Saturday track. Extensive tempo

  Extensive tempo. Or "long" intervals at 80% with short recoveries.
3 X 200 on 1:30 rest. 31.2/ 29.6/ 30.6
Rest 5:00
3 X 150 on 1:30 rest. 21.0/ 22.2/ 21.7
Rest 5:00.
3 X 200 on 1:30 rest. 28.4 (oops)/ 29.9/ 29.9.

 My legs didn't feel great but they were functioning well.

 A few pics as I drove out of the mountains at first light.



Thursday, December 13, 2018

Thursday tire pulls + speed work

  I felt creaky starting out but after a comprehensive warm-up that included (always) a hip mobility routine plus strides I loosened up well.
Session:
Everything 100% max explosive starts and speed.
20 meter tire pull.
20 no tire.
20 tire.
40 no tire.
20 tire.
50 no tire.
20 tire.
60 no tire.
60 no tire.

2 X 20 meter fly.

  Interestingly enough, or not, my 40 times are relatively much better than my 60.

Then 30:00 dry sauna with hip mobility and aggressive massage/ scraping for my calves and soleus.


No pics from the sauna.