What I did:
This was my last week of training to try and improve my speed! I have been very consistent with my running schedule. Same as the past three weeks, this week I ran four times: Monday, Wednesday, Thursday and Saturday. Again, each day of the week, I focused on a different aspect of my running. Monday I focused on speed, Wednesday on strength endurance, Thursday on speed endurance and Saturday on tempo running. On Monday I ran 80 meters, 100 meters, 1200 meters three times at
95%. On Wednesday I ran 400 meters, 400 meters, 300 meters, 300 meters, 200 meters and 200 meters at 80%. On Thursday I ran 100 meters, 120 meters, 150 meters, 120 meters and 150 meters at 90%. On my last session of the week, Saturday, I did the tempo workout which was jog 200 meters, jog even slower for 100 meters four times in a row, then do that whole sequence three times. I felt confident with my training this week. I feel that I improved from last week because I reflected on my troubles last week and what I needed to do this week in order to improve. Last week I wrote about timing myself and how it was inaccurate so I wanted to ask someone else to time me. Therefore, I asked my friend to come to the track with me and time me. I think that was extremely beneficial because I was not worried about timing my reps, I was solely focused on running. I did have a little bit of an injury, but that did not stop me from finishing my workouts to the best of my ability. After the four weeks, I feel accomplished and proud of myself for sticking to the Genius Hour proposal that I made four weeks ago.
Troubles I had:
The trouble I had this week was battling a minor injury. My left shin was hurting me. I have had a past with shin splits so I was not overly surprised when my left shin started to hurt while I was training. However, this caused a little bit of a setback in my training because I don't feel I trained as hard as I have been for the past three weeks, because of this minor injury. Injuries are something that can happen to anyone who is training or working out. This led me to question, if I have been over training.
Question:
Is it possible to over train?
Yes. Overtraining is the point in which the body's ability to recover from exercise is exceeded. You have given your body more than it can handle
Yes. Overtraining is the point in which the body's ability to recover from exercise is exceeded. You have given your body more than it can handle
What have I learned about my topic:
I have learned so much about training, running and how to create workouts that aim to increase speed. There are different workouts that aim to work different energy systems. For example, the aerobic system and anaerobic system. I also know that training for different distances requires training different body systems. If you are training for a marathon, then you would want to mostly train your aerobic system. If you are training for sprints, which is what I was doing, you want to mostly train your anaerobic system. Springing relays heavily on energy supply from the ATP-PC system. This system provides enough ATP to fuel one to three minutes of intense activity.
I have learned so much about training, running and how to create workouts that aim to increase speed. There are different workouts that aim to work different energy systems. For example, the aerobic system and anaerobic system. I also know that training for different distances requires training different body systems. If you are training for a marathon, then you would want to mostly train your aerobic system. If you are training for sprints, which is what I was doing, you want to mostly train your anaerobic system. Springing relays heavily on energy supply from the ATP-PC system. This system provides enough ATP to fuel one to three minutes of intense activity.
What I have learned about myself from participating in Genius Hour:
I have learned a lot about my mental and physical abilities from participating in Genius Hour. I have learned that even if you are physically fit to complete a workout, does not mean that you are mentally prepared to do the workout. It is important to be mentally prepared in order to train the best I can. And training the best I can will translate to me increasing my speed. Being physically ready to run is critical and being consistent truly helped me to improve my speed from week 1 to week 4. Also, I have learned that it can take a while to increase speed. Even if there are improvements in speed, they are very minimal. For example, I remember in week 2 I ran the 60 meters in 8.70 seconds and then in week 3 I ran it in 8.57 seconds. The improvement between these two times is only 0.13 milliseconds, but this is a huge improvement in such a short race.
I have learned a lot about my mental and physical abilities from participating in Genius Hour. I have learned that even if you are physically fit to complete a workout, does not mean that you are mentally prepared to do the workout. It is important to be mentally prepared in order to train the best I can. And training the best I can will translate to me increasing my speed. Being physically ready to run is critical and being consistent truly helped me to improve my speed from week 1 to week 4. Also, I have learned that it can take a while to increase speed. Even if there are improvements in speed, they are very minimal. For example, I remember in week 2 I ran the 60 meters in 8.70 seconds and then in week 3 I ran it in 8.57 seconds. The improvement between these two times is only 0.13 milliseconds, but this is a huge improvement in such a short race.Where to go from here, my next steps:
I plan to continue training in order to increase my speed. Even though the four weeks are over, I want to challenge myself and continue to see if I can get faster. I have learned that if my body is not recovering fast enough, I need to take more rest between workouts or ease down on the training. This is beneficial to note and I can glad that I learned this through my Genius Hour. I plan to train three days a week and see how my body handles working our three days as opposed to four. I hope there is a difference!
Through reading my weekly blogs, I hope you have learned something about training, running workouts to increase speed, running workouts to increase overall fitness and mental practice.
References
FriendsFitnessFreedom, (2017). "ATP-PC Energy System". Retrieved from https://www.pinterest.ca/pin/614530311623459014/?lp=true
Inkscape Tutorials Blog, (June 22, 2007). "Text reflection using inkscape". Retrieved from https://inkscapetutorials.wordpress.com/2007/06/22/text-reflection-using-inkscape/
Post Bulletin, (November 27, 2017). "Emojis get a big thumbs-up from British linguist" Retrieved from https://www.postbulletin.com/life/lifestyles/emojis-get-a-big-thumbs-up-from-british-linguist/article_4590158a-ff18-5065-ba35-1421a0d336a4.html
Teens Health, (January 2019). "Shin Splints". Retrieved from https://kidshealth.org/en/teens/shin-splints.html
Track, (September 20, 2018). "Denver Track & Field Club for High School Athletes". Retrieved from https://www.hustledenver.com/hustle-track-club
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