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Well, I don't know what y'all are experiencing where you are but last Monday in Eugene it was a beautiful and sunny 63 degrees (we've been running around 45) and I couldn't keep myself from the track! I did a 400, 2 x 300 and 2 x 200. Although my times were kinda slow they were OK for March but, most importantly, it felt so good to get out there and run fast. It made me realize spring is comin' baby and I am pumped for the 2009 season! I hope you all are too!!

Nice work, but don't be shy!

Tell us your times (and age).

I did 4x200 this week in flats, averaging 38 seconds.

I'm sure yours were faster!

My biggest breakthrough of the season came last Sunday: I took five block starts with NO PAIN! So this Sunday I'll run sprints like a man, and not have to use a standing start as I did last year.

cruise intervals
4 x 1000 with 1 minute rest at 85 - 90% effort (ran with HR monitor, had to slow down last two intervals to keep HR down 175 - 179bpm)
3:44 - 3:53 - 4:04 - 4:06

Nice 1000 times r&s, especially with only 1 minute rest!
OK Ken. Well, I turn 41 in a few days and my times were (in reg shoes) 3 x 100 warm-ups (15.7, 13.4, 12.7), 400 (67), 2 x 300 (46.9, 46.4), 2 x 200 (28.6, 28.6). Glad to hear you had some nice block starts. Have fun this weekend!

Awesome workouts everyone! 55 degrees here in Western PA - feels like the tropics compared to last week!! Did 4-3-2-1 today as test of strength and fitness. 63.3-45.1-29.1-13.8. Felt like I was carrying a cement truck after the 3. This workout was a lot easier 5 years ago!! Keep the warm weather coming - us sprinters can't get enough.

4x200 then 3x300 and then 4x200. 60 to 80 secs between runs and 4 mins between sets. 200's were all 30 to 31 and the 300's were 49 50 and 50. Too bad the weather turned to winter again today. 70's Monday.....30's today.

Damn! You all are moving well for early March.
Last night was more speed/speed endurance work (5x100m then 5x150)
(in spikes):
100M times (90% effort) - 12.3, 12.4, 12.5, 12.1, 12.1
150M times (80% effort) - 20.0, 19.7, 20.3, 20.6, 19.8

Wed. will be 8x200m (try to keep them all between 27.5 and 28.5)

Need to throw in a longer interval day as well (500, 400, 300 with a 60 sec. jog, then a 100m blast after each one. 10 minutes recovery). That should have me "blowing chow" all over the track.

Good luck to all!

I've never tried the 100m sprint in between ladder runs. Does it help and how? I usually run from the bottom up and then back down again. usually 2x100...2x200...then a 300...400.....600 and then back down again.

Qtrmiler - your workouts are nothing to sneeze at. 500 meters is sick enough, to add a blast 100 after it is a great idea, but sounds mad painful. Let us know how it goes and if it produces a recycled lunch.

Yeah, no doubt! Man, if I tried to run a 12.1 I'd end up limping off the track

Hey Gang,
That 500, 400, 300 breakdown (with the 100M blast) isn't all that much fun, but not really too much of a killer if you keep your times at a reasonable pace. And trust me....I'm not putting my foot to the pedal on the 5, 4 or 3.

Example: I'll run a 500m at about a 1:25 pace (which equates to a 68 second 400M pace....do-able, but might fudge it a bit). After the 500m run, jog 60 seconds or 100m, then sprint/blast another 100m. Give yourself 10 minutes to recover. Then repeat the process, but run the 400m at a 64 second pace, recover, then run the 300m at 45 seconds (or whatever you can!)

Truth be known is that I don't get too caught up with my 5, 4 or 3 time. Those times are benchmarks. It's more about getting it done and building the endurance strength. Most runners or coaches do this at 3x300m breakdown and run their 300's fairly fast (38-40 seconds) before the 100m blast. I'm not there yet....maybe by summer. Then again...maybe never. But this type of workout helps you to develop a strong finish even after reaching fatigue points.

I like "rocketrod's" ladder workouts that he has posted on here. Might have to try them out if I have the courage. And Louie,....We'll have a "Guess What I Ate For Lunch" contest on this board after I run that breakdown.

So much for spring. Ran in shorts Wednesday morning. Now their calling for 2 feet of snow in central Kansas. Suppose to have a track meet this weekend. LOL!!! Since we were talking about training on this site I was wanting to know what type of warm up do most of you do when running repeats or a speed work out? Just wondering.

Thanks

I do something like a 1/2 mile jog followed by 3 or 4 100m strides and some light stretching.

I did it again Byrke. Can't seem to stay healthy this year. Now it's a pulled Achilles tendon (not serious, but bad enough to keep me off the track - AGAIN! - for a few weeks). This may be a throw-away year for me as I can't seem to stay healthy for more than 45 days at a time. Was feeling/running good. Will push back my first possible meet to mid-late June. Maybe I should take up chess....

Damn it! Sorry to hear the bad news Tom. I know how you feel. Short version: I screwed up my knee awhile back and now I need it scoped. Meniscal tear. I go under the knife this Friday 4/17.