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Speed ladder workout

April 30, 2016 (Morning)

Exercise Type: Run

Comments:
One of the toughest workouts I've had in awhile. It was just a quality effort day today and I was hurting after. First we started with a 20 min progressive warmup through Stewart and then past the golf course and back to the track. It was 10-5-5. We got to the track and did 3 laps of ins and outs, striding the straights and jogging the curves. Neil thought the practice didn't start until 9 so he showed up a little late after we reminded him it was at 8 so he just did 10 mins of jogging on the track and skipped the ins and outs but was always a little behind us on the workout. After the ins and outs we continued or warmup with 4 150s. The entire workout was:
150 at 1600 pace
150 at 800 pace
150 at 1600-800-400 pace getting faster each 50
150 at 400-800-400 pace a burst and float rep
350-300-250-200 at 95% w/ 7 mins recovery
The 150s were pretty quick. I didn't really look at my watch and just did them by feel. But since they were so short they were a little quick. We had 50 meters in between each so 200m recovery in total through all of the 150s. We took 7 mins before starting the first 350. We all decided to spike up for these since there were not many different reps. The first 350 I went out pretty fast and was just trying to hold it. I was tying up a little with 100m to go and I was just trying to finish hard. I changed my form up for each rep from my normal running form to my sprinting form something I have to remember to do in races. Finished the first one in 48. Walked and jogged around the track once before starting the next one at the 300 mark. I wasn't fully recovered but was close. The 300 I went out hard and just held on. This was probably my best rep of the workout. Hit 40 which even surprised myself. I had a lot of lactic acid in my legs and glutes after that one so we just tried to jog it off. This workout was good because it's my body used to anaerobic conditions and the lactic acid buildup that comes with that. If my body can hold off the lactic acid buildup for longer, it'll be easier to have that finishing kick. The next one was 250. I went out a little slower on this one and tried to close, hit 34, which was good but I could have gone faster. This one I tried to finish right through the line. I was hurting in the last 100m of that one and was ready close out the workout hard with the last 200. Jogged around the track once and over to the 200. This last one I went to the arms like I would in the end of a race and pumped them as hard as I could. Finished through the line and hit 26 flat. Good way to close out the workout. I had a lot of lactic acid though and the cool down felt really hard for the first 10 mins of it. We went into fall creek and got about 15 mins in. 3 tough workouts in a week is a lot but in feeling really good. Next week we aren't even having a workout so we got some good work in this week. I'm feeling very fit and ready to drop some good times next Friday, I don't care who is in my race, I'm gonna just get in the zone and try to drop a good time.