Wednesday, March 30, 2011


Ah, a return to the track. Today called for 14 X 100M sprints with 100M active recovery between each set after a good warm-up (and subsequent cooldown). This meant sprinting the straightaways on the track and light jogging on the turns. Fortunately, most of the snow has now melted off the track. Just two sections of snow about 10 feet wide remain, and both were on the turns, so not an issue since I was running those parts slow.

According to Pfitz, the purpose of this workout is just to work on form and give the legs some turnover. It felt great actually and was quite welcome. Fun workout, mainly because I'm so used to doing 800M or mile repeats so sprinting just 100M and then jogging the same distance seemed really easy. Not long enough to make it painful but the legs still get to move fast, which is the point. Was mindful of my form, particularly posture, arm swings and foot placement. Went well.

w/u - Ran 2.9 miles @ 7:52/mile pace.
14 X 100M sprints w/ 100M active recovery = Ran 1.8 miles @ 7:09/mile pace.
c/d - Ran 2.3 miles @ 7:45/mile pace.

AHR/MHR - 144/177 (sprints and active recovery only)
Paved roads for w/u and c/d, track for sprints.
Slightly hilly for w/u and c/d, flat for sprints.
Upper 40s, sunny.
Brooks Mach 11, shorts, long sleeved shirt, short sleeved shirt, cap.

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