I started this training year by grinding out 'easy' running and circuit sessions in the park. Once I had adapted to that I had a miserable time making my body 'remember' what it's like to lift weights. I'm glad to say I've adapted to that too and not only is my heart rate now 120-150 instead of 150-180+ in the weight room, I'm no longer sore (or sick!) after lifting. All this means that after six weeks of general conditioning I'm almost ready to begin track sessions!
Before I can start the type of training that actually makes me feel like I'm improving rather than just getting uncomfortable and becoming super self-conscious about how I am NOT an endurance athlete, I need to let my body go through the motions a few times. This is so that I can begin adapting to these more strenuous (intense) sessions and be better able to recover between them next week. I'll have 2-3 days per week on the track to start off with and can't start each one with left over soreness or they won't be the quality that they need to be. Of these 2-3 sessions one will be speed, one will be intensive tempo and the third day could be either.
Last week I eased myself into more specific work with the following two sessions:
Intensive Tempo: 600m @ 1:30, 5 min rest, 3x300m @ 53 with 1 min rest.
Speed: 10x20m from a 3-point start with walk back rest then 2x90m with 3 minutes rest off a 3 metre run-in at an easy 'feel good' pace (9.6, 9.7).
I've changed the exercises in the weight room a bit, too. Instead of front squats I'm now doing single-leg squats (one foot on the ground, the other well behind me on a box so I'm going up and down in a lunge position) and I'm incorporating a wide variety of upper body exercises to help get my injured right shoulder more stable. I'm still continuing with the hamstring and calf exercises as before.
Here is what this week is looking like:
Tuesday: Easy tempo, stretch, massage, stretch.
Wednesday: 2x600m @ 1:30, 3x300m @ 53 (for recovery) then weights.
Thursday: 15x 50m on a very steep hill followed by an easy tempo session and a swim.
Friday: 10x120m on grass with a 50m jog for rest, then stretching and self-treatment (foam roller, tennis/golf ball).
Saturday: 10x20m with walk back rest. 3x90m with 3 min rest then weights.
Before I can start the type of training that actually makes me feel like I'm improving rather than just getting uncomfortable and becoming super self-conscious about how I am NOT an endurance athlete, I need to let my body go through the motions a few times. This is so that I can begin adapting to these more strenuous (intense) sessions and be better able to recover between them next week. I'll have 2-3 days per week on the track to start off with and can't start each one with left over soreness or they won't be the quality that they need to be. Of these 2-3 sessions one will be speed, one will be intensive tempo and the third day could be either.
Last week I eased myself into more specific work with the following two sessions:
Intensive Tempo: 600m @ 1:30, 5 min rest, 3x300m @ 53 with 1 min rest.
Speed: 10x20m from a 3-point start with walk back rest then 2x90m with 3 minutes rest off a 3 metre run-in at an easy 'feel good' pace (9.6, 9.7).
I've changed the exercises in the weight room a bit, too. Instead of front squats I'm now doing single-leg squats (one foot on the ground, the other well behind me on a box so I'm going up and down in a lunge position) and I'm incorporating a wide variety of upper body exercises to help get my injured right shoulder more stable. I'm still continuing with the hamstring and calf exercises as before.
Here is what this week is looking like:
Tuesday: Easy tempo, stretch, massage, stretch.
Wednesday: 2x600m @ 1:30, 3x300m @ 53 (for recovery) then weights.
Thursday: 15x 50m on a very steep hill followed by an easy tempo session and a swim.
Friday: 10x120m on grass with a 50m jog for rest, then stretching and self-treatment (foam roller, tennis/golf ball).
Saturday: 10x20m with walk back rest. 3x90m with 3 min rest then weights.
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