Last night I hit the weight room for a glute/ham workout, 4 x 50 w/ 300 lbs. I could tell it had been a while. I may go back tonight and do hip flexors and abs.
A break in the rain today, cloudy, humid, around 70º, wet track. I brought some resistance equipment: my harness, strap, and chute. I started with an unremarkable split 400 to get fully warmed up. It was hard. It was actually my second sprint since my first attempt at a 300m, my timer fell off my waist band about 150m.
Hoka trainers on
stretches, drills, 2 x 100m, bands
150m ~ 20
'split 400' - 300m - 41.41 / rest 60 sec / 100m - 14.47
6 x 50m w/ 45 lb weight drag from 3 pt stance on turf ~ 9 - 9.5 sec
2 x 100m on turf with chute - 13.90
The resistance work is good for acceleration, knee drive, forward lean, overall form. The split 400m wasn't great, considering the fatigue I felt after 300m.
The weight pull is more practical than the chute. It provides steady resistance, mostly in the first 20m. The chute provides resistance at sprint speed, but is unsteady depending on the wind. I may try to do more than 45 lbs next time. Both are good for different stages of a sprint, however, a gust of wind can cause the chute to affect balance. Weight pulls are hard work, even a 50m pull pushes the heart rate.
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