Friday, 3/5/10
Week ??, Day 2
Workout – 4 am wake up, 5 am workout
Max V Warm up
200m skip
50m of short warm up
Dynamic stretches x 10 reps
Build ups
“Step-Ups” (w/ fly-in) @ 90-95%
4 x 20m
3 x 30m
1-2 min recovery / rep
3-5 min recovery / set
I ran today with my HS kids. I ran pretty well and I was actually surprised with the results. I don’t have them in my watch, but they were a little faster than the last time I did this workout. Due to time in our field house I had to cut it short, but I was happy with the speed I had. All of my times were under 2.0 for flying 20m and under 3.0 for a flying 30m. I didn’t race today like I had wanted. I like the lay out of my workouts so I’m to figure out after my 12 weeks how I can adjust them for an outdoor season if I wanted to race.