short & fast

Cool pleasant weather in Sewanee, low 60ºs, sunny, light winds.  

Yesterday, I did the Roakes Cove bike climb and a 5x50 w/ 300 lbs workout on the glute/ham machine.  

Today, low volume.   Short hard sprints, faster than 400m pace.  Pushing to max velocity, but in trainers, no spikes.

Hoka trainers on

stretches, drills, 2 x 100m, bands

3 x 50m (3 step rolling start) - 6.69, 6.29, 6.26

2 x 50m (crouch start from the line) - 6.53, 6.62

2 x 100m- 1st 50m on the turn, 2d 50m- straight (3 step rolling start) - 12.51 (6.22/6.29), 12.19 (6.07, 6.12)

100m - 1st 50m on the turn, 2d 50m- straight (crouch start from the line) - 12.74 (6.62, 6.12)

100m - straight (crouch start from the line) - 12.78 (6.69, 6.09)

Speed seemed ok.  9 sprints, 5 rolling, 4 from the line.  Acceleration on the line starts was a bit inconsistent.  Best was my first 50 from the line (4th), best speed was my second 100m (w/ rolling start). 

I left feeling pretty good, energized, no strains.  Thought about doing more, but I think working on one specific energy system per workout sometimes is a good idea.

138.3 lbs after workout.   

Schedule:

Another possible meet in June is the TN Sr Games the last weekend in June.  It's tentative at this point.