Monday, March 6, 2017

tempo 300s / hills

I needed Sunday off.   I needed to be reminded that it is hard on the old body to race a 400/200 double, especially a fast one (55.7, 24.9).

Today, back at the oval office was a hard one.  Nice  day though, low 60's but windy.  I was going to do 5x300 w/ 2m rest, but my timer died after the second 300.  First 2 were 47.5 and I felt I was on my way to a fast set of 300s.  So, after the first two, I changed the battery in the timer and on 5-6 min rest, I did 4 x 300m w/2m rest, so a total of 6 x 300... and then I went to the hill.
Hoka trainers on 
400m warmup, stretches, drills 
2 x 300m w/ 2min rest - 47.5, 47.5 
4 x 300m w/ 2 min rest - 47, 49.5, 50, 49.5 
4 x 100m hill sprints w/ 2min rest ~ 18 
2 x 150m hill sprints ~ 27
It was a bitch.  The first 3 300s felt so easy, the first one hardly raised my breath, then the mileage started catching up with me by the fourth.  It was a real tough effort to get the last one in under 50.  

Down on the steep hill at Roarke's Cove Rd., I ran the hill sprints hard.  I may do weights tonight but may wait til tomorrow.  Tomorrow is supposed to be poor weather, rainy day.  Will try to get out there anyway.

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