Well it’s not literally what it means lah, but close. Today is a start of a new training phase and the workout was to run fast on track shoe 300m x 6sets! Timing set was 39 seconds. It was the toughest workout I’ve done do so far this year.
I literally collapse on the track on the 5th set and unable to do the last 6th set. My timing as follows per set, 41s, 43s, 42s, 43s. By the fifth set, it was 47s and my training partner decided to call our training quits as there’s no point running anymore if the timing is way way off.
This kind of training is to train your speed endurance. To sustain your speed over a certain distance and not decelerate as much as other runners. This is running where the runner incurs a high oxygen debt, and there is a definite lactic acid buildup.
As I’ve blogged before, lactic buildup is not what most athletes wants, and it seems my previous long runs did helped today as my recovery per set was kinda ok la. This workout is vital to a good 400 meter running, for which I’m specializing now.
The recovery period was around 12 minutes, this is to give the runner almost full recovery so that there will be quality in the runs. This drill is designed to help the lactic acid energy systems.
Though taxing and painful, this is the type of training that I need to get back to my old form. So the next 300m workout, I’ll now try to at least finish it. My previous timetrial of 300m in 37 seconds was crap, and I hope this phase of training will improve my speed endurance and a better timing in the next timetrial. At least a 36 seconds please.
Going back from NUS earlier, my legs was heavy and I was totally dragging myself all the way back. Hahaha, I’m quite shagged out now and will have an early night today. Tomorrow is off-day for training. I’ll do some LSD to flush out my lactic.
All in a days work for a part-time runner …
i know nuts abt running, lactic and blah blah blah. shah, are you mad? are you in high spirits? you sounded like you are in my comments.. :)
well if you got questions about running, just laser me!
well your #1 fan per :-p
yeah i remember this sort of training although i had no idea why we were doing it.
i was training for rugby and my coach, this crazy kiwi bloke, simply told us to run 400m a few times over. i clocked around 60 secs each time. i remember wishing for the track to open up and swallow me or something coz it was so dang exhausting.
yeah someone who can relate to me. It’s tough workout but it’s the best way to improve your speed endurance. the only way in fact
wow 60secs per 400m is quite good
yeah the headache, lactic, hamstring + butt ‘burning’ … tell me about it
I hate running. Dunno why. Aaarggh.
well maybe you more of a cyclist, skipping person perhaps? its still cardio
Sesungguhnya I’d die at the FIRST set hahahahaha. I’m going to the gymmy gym gym in 10 minutes! Yay!
Have fun at the gym yar! Don’t look at buffed up guys too much. Train the body, not the eyes :-p
i really, really dislike 400m sprints. back in sch, i always tried to get out of the sprints by giving all sorts of excuses to my coach – to no avail. i even offered to run 5km instead! gah. he always made us do 4-6 sets of 400m sprints, under a certain timing (i can’t rem what it was tho), and all these after having spent over 3 hours in the squash courts. was almost always dead after these sessions. *shudder*
aiseh yes the training for it is torture but once u get started everything falls into place, well for me is it. it’s the anticipation before the start thats killing me, haha
wat 400m workout after squash, that’s crazy! so u’re a former athlete yourself lah?