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monster workout #1

September 29, 2010 (Afternoon)

Exercise Type: Run

Weather: comfortable

Comments:
15 min warm up
10 x 1 min on 1 min off - first 5 @ 85%, last 5 @ 90%
4 x 1k @ faster than race pace
10 x 1 min on 1 min off - first 30 sec @ race pace, last 30 sec sprint
2 sprints uphill
10 min cool down

we went to tendick park for the workout...yes, ten dick...i know why they call it tendick park now, cause the workouts there feel like youre taking ten dicks at once. don't know exactly how far or how long this workout was, but the sheet says 10 so i'll go with that. we didn't know what the workout was going to be before hand because coach wanted it to be a surprise. my legs are so dead from this workout, and i can barely keep my eyes open. the 10 x 1min tempos felt pretty relaxed, i stayed right behind martin for the most part. then we went back to the shelter and he said to meet him over by a loop, so we slowely jogged over there. when we got there, he said that we had to run a 1k loop faster than race pace, if we don't hit under race pace, then we had to tell him. the 1k loop was uphill for the first 50 meters or so, then downhill for pretty much the rest, so i was able to use my long legs to coast downhill. my splits were 3:28, 3:32, 3:30, 3:26; 9-15 seconds faster than race pace. then he told us to meet him back at the shelter, so we slowely jogged there. then we had to do 1 min sprints, first half at race pace, second all out sprint. did it in front of the shelter so he could watch us. i gave it my all on the sprints but my legs were just completely spent, yet i was able to unleash the monster on the last sprint and blow past just about everyone. i thought it was over after that, but no, we had to sprint up a medium length hill twice and we could be done. at the top we prayed and had a pep talk, then cooled down. i can barely walk, but it felt so good