Inspired by Serena Williams and Beau Kittredge (see previous posts), I did a track workout on Tuesday night during the Snail's Pace time on the track. Reading about Serena Williams assigning herself 2500 backhands got me to think what was the track equivalent. I came up with about 240x40 yard dash or 100x100 meters. Lengthening the interval (and lessening the intensity), this also works out to 6x1600m or 12x800m. I've done close to these last two and possibly could get back to that level of fitness. I might use those eventually to at least get the volume and then ratchet up the intensity, perhaps alternating with a bunch of forties or hundreds.
What I did Tuesday was what I called a sprint pyramid: 400, 300, 200, 150, 100, 50 and then back again. I had to complete the last 400 in pieces. Other than that, I felt ok though exhausted. Then that night, my left plantar's fascia started complaints. Alfredson protocol and one day on the bike took care of that. Then during a hill repeat session on Thursday, my knee got a little sore so I cut that workout short. Now (Friday), I'm just sore and still a little worn out.
So doing sprints didn't hurt me too much. I'm going to wait at least until I can get in a 10+ mile run before doing that again. I might try instead a 12x200 (same distance, same number of intervals). 400 repeats are also tempting since my (lack of) fitness ought to stop me before I get hurt. Could I do 6?
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