Monday, November 3, 2014

long and short on the track

Beautiful day in Sewanee, 60º and clear at noon.  Warm in the sun to go shirtless, very welcome after the Sat. morning dusting of snow on the mountain.

I was still sore from the 160 squat jumps I did on Sat., but did everything fairly fast.
Saucony trainers on 
500m warmup, stretches, drills 
4 x 300m - 44.5, 44, 45, 44 
Saucony Showdown spikes on
6 x 55m - ~7.5

I took a lot of recovery before the last 300m to maintain the pace of the others.  I then put spikes on and I tried like hell to get to that magic 7 flat mark in the 55m sprints, pushing to 100%, but was always a step short.   Of course that was after 4x300, no blocks, and I'm fat, but still.   I really want to increase my short sprint top speed this season and I'm going to run more 55m races indoors, hopefully get a PR.

One more concert in SC on Thurs, party in Sewanee on Sat., so next time on the track will be Sunday.

I'm beginning to slim down, but just starting.  147 after workout.


  1. Hello William ! Can you explain how long were the recovery on 300's and on 55's ?

  2. These were fast so long recovery, up to 10m on the last ones. If I were taking 2min rest, I would be running the 300s 4 - 5 sec slower.