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. 

Winter Break Workout

Dec. 30, 2019
12.8 K barefoot run: 1:12:00

Dec. 31, 2019

<Morning>

Warm Up 3 K barefoot jog: 20:39.55

Rest: 1:00.41

Tire Throw: 60 times: 10:04.25

Rest: 2:30.34

<100 M Barefoot Sprint>

1st: 14.82

Rest: 1:01.19

2nd: 14.98

Rest: 1:00.02

3rd: 15.69

Rest: 1:00.13

4th: 17.25

Rest: 1:00.25

Warm Down 3 K barefoot jog: 20:43.97

Total 6.4 K: 1:00:02

Park Workout: 100 M Sprint By 5 Sets & Others

Dec. 13, 2019
Today is my day off. It's one of the few opportunities for me to do substantial workout other than weekends. I hit the nearby park in bare feet to warm up by jogging 4 kilometers.

Warm Up 4 K: 21:36.98
Rest: 1:00.06

Once I reasonably got warmed up, I threw tires, something that I hadn't done since summer. I felt awesome. You can hit your back big time, but it's a total body workout that engages pretty much all major muscle groups. It's highly recommended if you have an open space like the one in the picture above, and an old tire that you don't give a damn about throwing.

70 Tire Throws: 10:25.83
Rest: 30.26

After 70 tire throws, I felt I'd done enough. But my legs were still kicking and alive, so I wanted to train them real hard. I chose to do 100-m sprint. I did it 5 sets. I timed each lap. When I saw my first time, which was 16.44, I wanted to run under 16.00, so I tried. I didn't run fast enough in the following lap, but successfully ran under the target in the following two runs. I was satisfied. 

<100-M Sprint>
1st: 16.44
Rest: 1:00.13
2nd: 16.16
Rest: 1:00.31
3rd: 15.81
Rest: 1:00.38
4th: 15.87
Rest: 1:00.16
5th: 16.24
Rest: 3:03.27

Warm Down 4 K: 24:12.34

I could have finished for the day after the sprints, but I didn't, because some fitness trainer said that you can increase the benefit of speed training if you jog after that. So I jogged 4 K before calling it a day.

I ran a total of 8.5 K in a little over one hour. The exercise included both fast runs and slow runs, as well as something that's of high intensity and explosive. I think it's a good mix, which usually helps me stay motivated while training.

Total: 1:06:10