Back to the Track

Last night I reminded myself why it sucks to lose close to a month of training when you get injured. I headed out to the Temple Track with 13 other philly ultimate players including Grin, Ross, and Ellis and kicked the crap out of myself.

Workout was as follows:

2 lap warm up, active stetching.

2 laps of jog 100, stride 100
3 minutes break
1 x 4 reps of 100 m: 40 secs rest between reps
3 minutes break
2 x 6 reps of 70 m: 30 secs rest between reps; 3 min between set
5 minute break
3 x 5 reps of 25 m: 15 secs rest between reps; 45 secs between sets (or just walk back and start again)
3 minute break
2 x 6 reps of 70 m: 40 secs rest between reps; 3 min between set
3 minute break
1 x 4 reps of 100 m: 50 secs rest between reps

Killer workout despite the short distances. Ended up being close to 1.75 miles of sprinting.

Temple Track

Hit the Temple University track with 14 other Philly area people (14!) including Pike hopefuls NickM, Ellis, Jason, and Sean Murray. Did what started out looking like a reasonable workout but ended up being harder than any of us realized.

Workout:

1 lap warmup
Active stretching

2 laps jogging the curves, striding the straightaways
2 x (8 x 50 yard sprint, 50 yard jog) 4 minute break between sets
2 x 200
2 x 400
2 x 200
90 second rest between the 2's and 4's.

Hit up some delicious Venezuelan food and then came home, foam rolled and collapsed into my bed.

Franklin Field _does_ still Exist

Was cajoled into into a "base" workout at Franklin Field. Though I whined and stomped my feet, it was probably good to re-enter the track season with some longer distances... Anyways, the details:

1200m @ 4:14 (2:30 rest)

800 @ 2:44 (2:20 rest)

400 @ 1:12 (2:15 rest)

200 @ 0:29 (3:15 rest)

200 @ 0:30

2 x 100 (Focusing on initial acceleration and coasting through the end)

2 x 100 (Focusing on constant acceleration throughout. For me, this means getting up to speed and then really trying to increase my turn-over rate)

To paraphrase Ellis, the reasoning behind doing longer distances in some of these earlier workouts is to build a solid base that will let us push through long hard workouts this summer into the fall when we are working on higher speeds for shorter distances.