What I was so pleased to see was the breakthrough achieved by some athletes. Tempo running can be a grind, it can be boring. It is at a slow pace, and going in cir les around that track can really start to suck. But, when one "breaks through" and just starts cranking out laps, without looking at the watch, just running by feel, it really is magical. You feel like you could maintain that pace for hours, that the running is effortless, and any hardship you experienced earlier in thew workout has suddenly vanished. Quite a few athletes experienced this yesterday, and for such a young team, that is really fantastic.
I am sure the creative run went well this afternoon, so here are some details on tomorrow's workout.
The seniors have decided to meet at 10 in the morning, at the track, in fast shoes. They will be overseeing 8 x flying 60's. These are just like last week. A twenty meter acceleration from a three point stance (that's one hand and two feet), into a all-out, overspeed just flying, 40 meter dash. Do them on a curve, on the straight, it does not matter to me. Just do them as fast as you possibly can. Get those arms churning, get those feet up off the ground as quickly as you can. Drive those legs with power. However, make sure you walk back slowly, and have PLENTY of rest in-between these. I do not want you running them tired, but I want them run after your are fully rested.
Make sure you get in a really good warm-up and stretch before this workout. You need to stretch like the sprinters do, with lots of form drills and stretching and not rushing through that. (Even you, Zach!) This is a workout where you can easily pull something, so be careful and be smart. After the flying 60's, I suggest a simple push-up pyramid, starting from ten and heading down.
|Rollerskiing in Franconia Notch (illegal now)|
Friday is easy, a nice relaxing, rejuvenating 45 minute run.
Saturday is more sprinting, but more details to come on that later in the week.
Enjoy your Thanksgiving everyone. I know what I am thankful for; a loving supportive family, wonderful athletes who work hard every day, and fantastic friends who make me laugh and smile.