Barefoot Park Workout: Tire Walk 15 Sets by 30 Sec + 7 Sets by 100 M

May 7, 2020

Tire Walk: 15 reps by 30 seconds with 15-second rest between reps.

Walked with a tire held up over the head to hit shoulders, traps, tri-ceps, and core.  Easy at first, but then gradually became tough. Tri-ceps were the first to cry. They are small muscles. 

4 K Jog: 20:49.29

Rest: 1:00.33

<100-M Sprint>

1st: 15.59

Rest: 1:00.21

2nd: 15.70

Rest: 59.99

3rd: 16.16

Rest: 1:00.11

4th: 16.74

Rest: 59.99

5th: 17.33

Rest: 1:00.20

6th: 16.73

Rest: 1:00.18

7th: 17.77

Rest: 1:00.46

3.5 K Jog: 22:02.10

Total 8.1 K: 52:48.88

Did 100-M sprints. Not sure if a minute's rest is too short or too long. Seem to run out of glycogen fairly quickly after the 4th rep. From that point on, it's hard to increase speed. Didn't take a longer rest, 'cause I thought the effort to sustain the training in discomfort would improve endurance. If the focus is on speed, I should take a longer rest and go for a better time. Today the focus was both on endurance and speed but inclined toward endurance. I'm a long-distance runner, not a sprinter.  

Tire Walk: 4 reps by 30 seconds with 15-second rest between reps.

Did a tire walk from the park back home. The shoulders and traps were pumped like crazy to make me look like some brutal street fighter.