View Workout (Chris Kelly)

Return to Log

Speed work

January 12, 2011 (Afternoon)

Exercise Type: Run

Weather: Veale track

Comments:
Ran a combined workout with the long sprinters today. Was kinda flustered with the warm up because I didn't get to run very much before because we did a bunch of drills. They were very interesting. Did some strides then the workout.
We modified the workout a little bit to have two extra intervals. It was 600, 2x300, 500, 2x250. The 600 and 500 were really good. I'm pretty excieted with how it felt to run those paces right now. I felt really smooth and not really pushing which is where that has to be for that pace of stuff. That was exciting.
The 300's were faster but not really all out. I was able to move with Jim on the first one which was good. It probably means he wasn't full out sprinting but I'll take my small victory! The 250's were pretty much was all out for me. I was able to keep it pretty close on Jim when he moved the final 75 meters of the first one which I was happy with although I still know that I can't match him straight up. The last one was hard. I locked up pretty bad easpcially in my upperbody which was the same thing that was happing in true speed work sessions last year. Perhaps I'll start doing arm runs most days again.
Overall the workout was pretty good. I was happy with how I felt during the longer intervals and how I could move during the faster intervals. I could still use more knkock down speed though.
Workout format: 600, 5min rest, 300, 4 min rest, 300, 3:30 rest, 500, 3:40 rest, 250, 2:20 rest, 250
Splits: 1:36, 42.56, 42.37, 1:18, 33.69, 34.98
1 mile of cooldown barefoot. I also cut my shoes and the upper of my spikes is seperating from the sole:(
Core, Strech, roll, pushups, pullups and dips