Great day in Sewanee. 71º and sunny. Went to the track to warmup, did drills, some high knee and backward running; then on to the hill.
I ran these much faster than last time. Last time I did 2 of 5 about 20.5. This time I did 4 of 6, 20.5 or under. Fastest one was 19.88. That would equate to about a 13.5 flat 100m. These hill sprints are about 1.5 times the effort and time of same flat distance. So, this workout was equivalent to about 6 x 150.
Hoka trainers on
stretches, drills, 3x50m high knees, 2x50m backward
6 x 100m hill sprints - 22, 22.32, 19.88, 20.33, 20.50, 21.91
It was pretty hard and tells me how out of shape I am. Probably at least 4 lbs overweight. Daily range is about 142 - 145.5. But the good news is no soreness associated with my injury. I'm on target for my first light track workout in a week, and it's going to be small. Like a small set of tempo 100s.
I was asked to summarize my 2021 pre-Nationals workout regime. Looking back, it was frankly intimidating the level of training I was doing last year at this time. It'll be months and a lot of pain before I'm back to that level. I was in pretty amazing shape, but was under performing in meets in April and May. Just really poor execution. I should have logged more 56s last spring instead of the 58s.
Once I start training on the track, it will be probably 3 weeks or so before I ramp up the volume to anything meaningful depending on how it goes. I'm starting with low volume, then maybe try some longer foundation. Want to be up to 3x a week soon as I can.
Stadium stairs on Thursday morning.
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