Less sprints this early morning... but faster. At 6:25 am, I gained access to the Dean Hayes Track through 'the secret entrance' and began a lengthy warmup.
1200m warmup, dynamic stretches, drills
100m sprint jog
spikes on
90-95% sprints:
100m - 13 sec
400m - 57 sec (26.5, 30.5)
2 x 200m - 26.5, 27
100m - 13.5
(everything out of blocks)
One thing I noticed running the 400 was the big pump that sprinting gives to my arms. I felt as if I have been doing pullups or curls. You simply don't work the upper body in any comparable way running 5ks or long distance.
Times were pretty good considering I have a weight problem. I weighed 140.6 before the workout - 4 lbs heavier than race weight. Even though I was 139.2 after the workout, that is still about 2 lbs too heavy. The carbs I ate this weekend have made me retain waste and I'm going to go to a mostly liquid protein diet to get back to 'fast weight.'
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