Sunday, August 18, 2013

Ladder down speed workout

St. Andrews track in Sewanee was 69º, cloudy with the occasional Sewanee 'mizzle'.   I spiked up today with my Nike Superflys to do a fast ladder down with recovery.

800m warmup, stretches, drills 
Nike R3 Superfly spikes on 
500m - 78 
400 - 60 (28/32) 
300 - 44 
200 - 27

The first 2 were hard but the 300m was not exhausting, and I had enough left to sprint a good 200m.   Overall, these sprints were done at about 90% effort.

Tuesday evening I will do some brief speed work and some block starts.   A good warmup and maybe an event run.

I ate a lot this weekend, so I'm probably a bit heavier but the good news is my ankle felt good today.


  1. Hi Bill,

    I'm new to Masters Track and Field, and I'm absolutely enjoying your blog. I've gone back to 2011 to "join your journey". I hope to learn more and compete soon. Any training / conditioning tips for a newbie just starting out.