A Strength Workout

18 06 2012

I’ve been back from the 15th Asian Junior Athletics Championships for nearly a week now. But as with any kind of competition, the excitement, thrill, and the determination to unlock more of my human potential lives on.

My event at the Championships was again the steeplechase – I’ve developed a sort of obsessive attachment to this exhilarating race. The seven and a half laps, the 28 hurdles, the 7 water barriers…with each race, I’ve become more and more attached to the steeplechase.

Concretely, I suppose I did alright at the Championships. I clocked a 11’46″96, six seconds faster than the week before and setting a new Hong Kong Junior Record. That was nice. But one of the biggest disappointments came as I rounded the final bend and into the final 100m stretch. There was a Vietnamese competitor right in front of me. She had been half a step behind me for the entirety of the last lap, but as soon as we stepped off the water hurdle, she was off.

I know I wanted badly to overtake her, to fend off her challenge and to place 5th. But I also remember watching her pull away, speeding off, while, try as I might, my legs just didn’t have it in them anymore to accelerate. Now the question is, could I have gone any faster, physically? Or did I lose it mentally – did my mind budge at that critical moment? Did I not want it badly enough to endure one last push?

That, I think, was the most excruciating part of the race: the state of half-knowing that I had already pushed myself as hard as possible, but also the state of half-knowing that perhaps I could have done just a little more…

Closing ceremony of the Asian Junior Athletics Championships, held in Colombo, Sri Lanka.

BACK IN HONG KONG…A STRENGTH WORKOUT

Anyway, now that I’m back in HK, it’s straight back into training. I’ve been focusing on running so much lately that my usual twice-weekly circuit training sessions have kind of taken a back seat. So I decided to start some strength work again, with a focus on both muscular endurance and explosive power. Here’s my strength workout from this morning.

WARMUP: 15 minute bike

CORE: 3 CIRCUITS
1 minute plank
20 leg raises with 1kg medicine ball held between my feet
20 scorpions (10 each leg)
25 butterfly sit ups
1 minute right plank (last 30 seconds dynamic)
1 minute left plank (last 30 seconds dynamic)

LOWER: 3 CIRCUITS
30 squats (holding one 20lb dumbbell)
30 lunges (holding two 10lb dumbbells overhead)
30 lateral cone hops
30 alternating leg box jumps
30 jump squats (holding two 10lb dumbbells)

UPPER: 2 CIRCUITS
30 single arm rows (15 on each arm, holding one 20lb)
5 burpees, jumping up into a chin up
25 tricep dips
15 bench presses (holding two 15lb dumbbells)
25 Indian pushups

BACK
3 sets of 12 Roman Chair back raises (holding one 20lb dumbbell)

and finally….

STRETCH!
30 minutes





Running: Interval Training #2

28 06 2011

Here’s another good interval training program that I do at the track.

Warm-up:

  • 1200m jog
  • stretch

Technique Work

  • A series of running drills on a stretch of flat ground around 60-70m long. Run out with technique, run back with normal strides but pay special emphasis on the particular technique. Drills include:
  • Back kicks/butt kicks
  • High knees
  • Kick outs
  • Single legged hops
  • Lunges
  • Low walking
  • …and the list goes on.

Main set:

Cool-down:

  • 400m walk, barefoot
  •  stretch

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Training for the 2XTRI Triathlon

25 06 2011

I’ve just signed up for the 2XTRI Double Triathlon – a triathlon which, as the name implies, is double that of regular triathlons: (300m swim + 12k bike + 3k run) x 2!

Hm. Double the distance. Double the effort. Double the pain. But, double the movement and hence, double the love! I’m excited.

To kick start my training, this is today’s training:

Morning session:

Afternoon session:

  • 1.5km run to the swimming pool
  • Pyramid swimming: 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 lengths (25m pool)
  • 300m freestyle kick
  • 200m single armed freestyle drill
  • 300m freestyle pull
  • 100m breaststroke, 100m backstroke cooldown
  • 1.5km run back home

2XTRI here I come!





Running: Interval & Fartlek training

23 06 2011

Round the bend!

Not too intense of a work out today, but a good combination of speed and endurance.

Warm-up:

  • 1200m jog
  • stretch

Technique Work

  • A series of running drills on a stretch of flat ground around 60-70m long. Run out with technique, run back with normal strides but pay special emphasis on the particular technique. Drills include:
  • Back kicks/butt kicks
  • High knees
  • Kick outs
  • Single legged hops
  • Lunges
  • Low walking
  • …and the list goes on.

Main set:

1st lap: 400m moderate pace

2nd lap: 100m sprint, 100m moderate, 100m sprint, 100m moderate

3rd lap: 200m sprint, 200 moderate

4th lap: 300m sprint , 100 moderate

5th lap: 400m sprint

  • 30 crunches, 30 dive bomber push-ups  , 50 back raises,  20 tricep dips
  • 10 x 50m sprints, with a 50m jog recovery in between each
  • 20 minute fartlek (speed play). Mine consisted of fast paced 400m laps, interspersed with stairs and slower paced runs. You can adjust your routine depending on the available terrain and your fitness level.

Cool-down:

  • 400m walk, barefoot
  •  stretch

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Running: Interval Training #1

17 06 2011

Ready, get set, go!

Last night’s running session was hard, slightly painful, but very fulfilling. It’s training sessions like these that I will remember – sessions where I pushed myself and know that I got something out of it.

This workout is great for improving your pace and stride frequency.

Warm-up:

  • 1200m jog
  • stretch
  • 600m jog.

Main set:

  • run all @ about 80% effort.
  •  The idea isn’t to go all out, but to run at a pace that you can keep for 5-10k, and to finish the program feeling like you can still go on running. 
  • 5 x 300m, 80m walk recovery in between each repetition.
  • 20 seated leg tucks, 20 dive bomber push-ups  , 20 supermans , 10 burpees.
  • The following set is the ‘pyramid workout’ consisting of two parts: 1) the running component; 2) the muscular endurance/body weight training component
  1. 400m.  20 seated leg tucks, 20 dive bomber push-ups  , 20 supermans , 10 burpees.
  2. 800m.  30 seated leg tucks, 30 dive bomber push-ups  , 30 supermans , 15 burpees.
  3. 1200m. 40 seated leg tucks, 40 dive bomber push-ups  , 40 supermans , 20 burpees.
  4. 800m.  30 seated leg tucks, 30 dive bomber push-ups  , 30 supermans , 15 burpees.
  5. 400m.  20 seated leg tucks, 20 dive bomber push-ups  , 20 supermans , 10 burpees.

Cool-down:

  • 400m walk, barefoot
  •  stretch

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