Today I went to the beach to run. I warmed up running for 5 minutes straight. It was hard. I did plyos( high knees, butt kicks, etc.) then did 6×100. Boy was it tiring. I ran about 14 seconds and this was all out full speed. After that I ran all out for 49 seconds because this is my goal in the 400 I did that twice. I got about 320 meters in the 49 seconds. I cooled down with another 5 minute jog. This is usually what I do for recovery on Saturday.
