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Speed workout

May 16, 2016 (Afternoon)

Exercise Type: Run

Comments:
One of the best workouts I've had all season I just felt strong the entire time. Had to start practice quickly because we had to get off the track early for the modified meet. We started with a 15 mins progressive warmup which came out to be about 17 mins. Then we did 6 strides and immediately started the workout. It was 3x400 then 1x200 at a pace between 800 and mile pace. With a 400 m jogging recovery. Hopped right into the first one and went out hard, and immediately took control of the pace. I wanted to be assertive and aggressive this workout to get the most out of it. I wanted to take each rep like it was my last. Went out in 29 and closed in 31. I stopped my watch late at 61 but really hit 60. Jogged around with the guys and felt pretty much all recovered. Hopped into the next one and went out just as fast but closed in 30 instead. Hit 59. I was tired after the next recovery and my legs were definitely feeling the lactic acid. I was just gonna run it like it was my last. Ran pretty much the same as the last one but it took a little more effort and hit 59. Did another 400 jog and didn't have too much left for the last all out 200. Just pumped my arms as much as I could and just focused on finishing through the line like it was the finish of a race and hit 25. My glutes and hamstrings were just sore afterwards because of the lactic acid. The first part of the cool down was pretty tough to say the least. But once I got into it it was fine. Finished the day with some lifting and then and with Silas. This workout was a big confidence builder, worked on pumping my arms back from the shoulder/upper part of my arm not the lower part. It really helped as I could open up my stride more. I gotta focus on this during races because this workout felt great and it felt a lot easier to run fast. Gotta keep building from here. Running the 3200 at STACS. Hoping for a little redemption from not being able to race at Loucks.