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First workout back

January 11, 2010 (Morning)

Exercise Type: Run

Weather: Indoor track

Comments:
I'm sorry I took such a long hiatus over break. I know you all were sad that you couldn't creep on me. Anyways to the workout:
So this pretty much sucked. The workout was pretty solid overall but I feel I lacked the ability to blast off and have flat out speed at the end. I definitly felt that I had a lot of those two things in December and losing that scares me. Hopefully it'll all be back to normal after a couple more workouts. It like trashed my quads too which was not encouraging. The 200 were pretty okay but on the 600 I just felt like I had nothing in the tank when people pass me which is usually my best point in the race. Oh well its one race. I got lots more time before I gotta be real sharp.
Workout format:
400 in 65
6min rest
4x200 in 30 with 200 jog recovery
400 recovery
400 in 65
about 6 min recovery
600 in 1:37-1:38
"Judiciuos Rest"
4x200 in 30

Workout Splits
400=66
4x200= 31.4, 30.4, 28.6, 28.5
400=63
600=1:34
4x200= 30.5, 30.2, 30.0, 29.8
Coach Sly abs plus Med ball stuff (Move it across chest thing, Vups with med ball)
Buddy Pushups (I cheated on the rest), 3x max later
Pullups one set both ways
3x15 dips before bed
Slept 6 hours
Missed RH