I took this photo just before leaving the track at 5:55 after my workout. It's going to be a hot one today.
At 4:30 am it was 79º and terribly humid. On the track at 4:55, the air was still and heavy; the sprinkler system on the field just added to the humidity. After my warmups I started a long sprint workout of 400m intervals at 80% speed. Today I took 3 min rest and increased the speed. My goal was to run all under 70. I failed. So then I ran some faster 200 intervals with a 200 walk in between.
800m warmup, dynamic stretches drills
spikes on
long sprints at 80% with 3 min rest in between:
4 x 400m - 66, 66, 69, 72
at 85-90% with a 200m walk in between:
4 x 200m - 28.5, 27, 27.5, 29
On the 200s, I concentrated on form and relaxation. The 400s were hard. About halfway through #3 I started getting the feeling of being tortured and suffocated. I persevered and started my 4th 400 with 3 min rest, my heart rate was over 130 when I started the last 400m.
Next workouts on Thurs and Friday I plan to shorten the distance to 300s, 200s, 100s, and pick up the speed. No running tomorrow, lower body resistance. Actually, I've been doing a bit of upper body and ab resistance daily.
Body weight is finally back below 140 after workout: 139.6.
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