Speedwork...... OUCH!!!

Week - 18k
Month - 77k
YTD - 700k


I forgot how much 18 holes really drains you, and after a cool start the day really heated up out there. I dont know if it was the climate or just my blood pressure when that damn ball wouldn't go in his home. From tee to hole, the entire course is 5km, so I would have probably walked 7-8k after zig zagging every fairway.

I finished about 1pm and after going home I had a nana nap before heading out for some sprint work. I found a school nearby that has a marked grass 400m track in pretty good condition. I didn't have a plan until I got there and decided that I would complete 3 x 400m, 2 x 200, 2 x 100m all with a walking recovery around the track.

I got the spikes on and yes Go Girl they still fit even after 20 years ;) Ideally for a proper sprint training session the recovery time is much longer so a maximum effort every set isn't possible

The first 400m went very well, I felt like I had a good amount of speed considering I haven't done this for a while. I held my form for most of the lap starting to fatigue a little in the last 50m or so.

The recovery was a slow walk/ jog, I reached the start line again and took off, after 100m or so I started to felt the effects of the first run, this time it was much tougher which continued to be the case for the remainder of the session.

Overall I enjoyed striding out a little, and definetely one of harder sessions I have done in a while. The total distance for the day was only 1800m but at around 85% max speed it hurt.

My time limits I imposed on myself for each distance were;
1.10 for each 400
32 secs for each 200
15 secs for each 100

My splits ended up looking like this
1. 400 - 1.04 min
2. 400 - 1.06 min
3. 400 - 1.06 min
4. 200 - 33 secs
5. 200 - 34 secs
6. 100 - 14.6 secs
7. 100 - 15.16 secs

My calves are a little tight now and were starting cramp up in the 100m sets, mainly caused by running on my toes. I will certainly get down there again and hopefully it will get a little easier next time.