Friday, July 21, 2017

Hot n fast

Very warm and humid today, mid 80ºs with a dewpoint in the mid 70ºs giving a heat index in the low 90ºs.   Close to the same workout as last time, but a bit more and faster.  Last night, another good session on the weights and I swear, it's already making a difference.  Got the new Hoka trainers in, same exact ones I have now, so I can alternate.  I opted to stay with the Clifton 3s as I sent the new Clifton 4s back because they were narrower and heavier.  I gave the new ones a spin today.
Hoka trainers on 
400m warmup, stretches, drills 
2 x 50m striders 
500m - 75.8 (60.2, 15.6) 
'split 500m' - 300m - 41.7 / rest 1 min / 100m - 14.5 / rest 1 min / 100m - 14.3 
Puma spikes on  
150m acceleration - 19.5 (7, 6.5, 6)  
Hoka trainers on 
200m hill sprint - 39 
100m hill sprint - 17 
150m hill sprint - 26
It was the first time I've ever run a 500m in under 76 in trainers, and it wasn't 100%, except for the last 70m.  It went well, no rigging.  The fast 300 + 100 + 100 is ball buster... that last 100.

Finished the workout with some hill sprints.  I'm experiencing that phenomenon that I see when I'm in shape...  a delayed fatigue reaction.  When I did that all out 100m hill sprint, I felt strong the whole way and it never really hurt til 20 sec later when I was walking down.

Getting stronger, faster, lighter.   141.6 after workout.

I posed for a photo with a rainbow after my 500m.


  1. Incredibly resilient attitude, William. Your mental strength is a huge component of your success.