Working on Sewanee's Coughlan Track today, I did quantity sprints. It was nice enough to run shirtless, mid 60sº, windy.
Hard friggin work. 3000m of sprints.
For the 500s I tried to do even 17 sec 100m splits concentrating on the last 100m, a 68-72 sec 400m, plus a 16 sec 100m - into a stiff wind.
The first one I beat the final split but came up a little short on the others and a lot short on the last one. About 5 min in between. The first and last 100m was against the wind.
I then did 200s. Run 200, walk 200. Faster. 80-90%
1000m warmup, stretches, drills4 x 500m - 84 (68, 16), 87 (71, 16), 88 (72, 16), 90 (74, 16)5 x 200m - 27.5, 29, 28, 28.5, 30
It was hard. Started really feeling that full body pump after the 3rd 200m. Didn't push the 500s real hard except the last 100m, wanted to do quantity.
More block work tomorrow.