Sunday, May 6, 2018

tempo 300s, hill sprints

Perfect training weather in Sewanee, save for a few sprinkles.  68º and light winds, cloudy with storms in the area.  Last night I did 3 sets of single leg squats and hip flexor machine in the gym.
Hoka trainers on 
400m warmup, stretches, drills 
4 x 300m w/ 2 1/2 min rest - 50.5, 50.5, 51, 52.5 (51.1 avg)
5 x 100m hill sprints ~ 18-18.5

The 4 x 300m with 2 min rest has been the 'gold standard'  bring-me-to-my knees workout that I go to when seriously training.   It is guaranteed to hurt every time.  The last time I attempted this was Christmas day, before I was ready, when I hurt my foot.  I did a 3 x 300m w/ 2 1/2 at 48.6 avg last Tuesday, and I was determined to get 4 x 300m today so I set a goal of about 50 and kept them fairly consistent.  The last one maxed out my heart rate to around 170.  It was really tough.  The progression goes like this: start reducing the rest time, maybe do 2:15 rest next time and try to keep the same pace. 

I've done this workout many times so it's good to look back to compare.  I did this same workout at the end of Nov. (4 x 300m w/ 2 1/2 min rest)  avg. 51.6.   Just before Christmas, I did the 4 x 300m w/ 2min rest in 51.75 avg.  Leads me to believe I'm not as in as good shape now as I was then.  Maybe in a few weeks. 

At peak fitness, like before Daegu, I was doing 4 x 300m w/ 2 min in 49 avg.   The added +30 sec rest and 2 seconds slower may not seem like much difference, but it's really significant.  A lot of it is due to relaxation, technique, and pain tolerance.

After the 300s, I hit the hill for 5 hard 100m sprints.  I'm getting there but still not race weight yet. 
144.9 lbs after workout.

3 weeks until my first race.  I probably won't try a 200m til June.  I also committed to Spokane Nationals yesterday, still almost 12 weeks away.

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