A Sprint Workout, 12/2/08
Ahhh, the rain and wind finally blew out of Eastern NC today, and I found myself afforded the perfect opportunity to get in a good bout of sprints. It was a tad bit cold, though, at the onset — nothing that dressing properly for (i.e., layering) wouldn’t combat, though. I might not win any awards from the fashion conscious (Meesus TTP: are you actually going out in that?), but I can effectively keep myself warm and peel down as need be when I heat up.
I fasted from about 8 PM last night, not taking in a meal (or anything other than coffee, for that matter), until after today’s workout, which ended up being about 3 PM today. I left the house at approximately 1 PM and hit about 2 miles worth of interval, fixed-speed bike sprints, up to the ECU track/soccer field. From here, I did a series of 10, 100 meter sprints, barefoot (yeah, it’s not as bad-cold as you’d think it’d be), structured thusly:
- explosive, standing start & full acceleration to 40 meters
- maintain speed, 40 — 85 meters
- “cool the jets” 85 — 100 meters
- at the 100 meter mark — decelerate to a full stop
- full recovery (a full minute or so. Shorter at the on-set, a bit longer toward the end), with dynamic stretching (especially of the hamstrings and hip flexors), between each sprint
At the completion of every-other sprint, I did a set of 10, feet elevated, ballistic push-ups, sticking each landing just a fraction prior to “chin planting” into the ground. My feet were elevated approximately 18 inches. I finished with another 2 mile fixie interval, back to the house. About an hour elapsed from the time I walked out of the door, until the time I walked back in after the workout. Roughly an hour later, I chowed down on this:
Baked eggs, fruit & leftover rib-eye
I just picked here and there at the fruit. Most of it will be divvied-up between tonight’s dinner and tomorrow’s breakfast, unless Meesus TTP dives in to finish it off tonight. You can check out the baked egg recipe, here. In this one, I used three eggs. Following this meal, I took a tablespoon of Carlson’s lemon flavored cod liver oil along with my daily vitamin pack.
It’s been a nice, week-long break. Tomorrow, though, it’s back to the work-a-day grind. I’ll be at the Rocky Mount YMCA, 6:15 AM, sharp. C’mon by and say “hey” — or jump in for a set or two.
In Health,
Keith
