Last night I did a good strong 3 set power workout emphasizing the 'business parts' - 3 x 50-55 glute machine with 325 lbs, 3 x 15 squat jumps with 90 lbs, along with hip flexors, calves, adductors, and quads. Usually only do one or 2 sets.
Today, everything fast. It was an ass kicker but I felt strong, ran fast. This was the biggest bang for the buck considering a total volume of 1400m. Did more form and power drills to start.
Hoka trainers on
400m warmup, stretches, drills
500m - 76.8 (60.8, 16)
'split 500' - 300m - 41.5 / 1 min rest / 100m - 14.5 / 1 min rest / 100m - 14.5
2 x 200m hill sprints ~ 41The last 100m of the 500m felt ok, and the over all effort was tough, but not overly sickening considering this was one of my fastest 500s not in spikes. The 300m was very hard, considering 41 in trainers, then to sprint 2 x 100 right afterward, that was killer.
I then hit the hill for 2 long steep hill sprints. These were every bit as hard as an all out 300m.
I feel pretty light and strong. Back on the protein and weights should make a difference. Even after 2 days I feel stronger and I swear I could go out and run faster in training shoes this week than I ran at Nationals.
142.3 lbs after workout