Ran in some New Balance racing flats that I am currently testing out this month. There was no run group but I was invited to go over to an alternative strength/speed workout which was interesting and tough.
Workout started out with a slow warm-up then our first item on the agenda was 5 strides at easy pace. Then to a volleyball court for various verticle, lateral jumps and balancing drills in the sand. Then we jogged over to a elemtary playground that was covered with rubber tire pieces and did some IT Band stretches and body lifts after high knee and butt kick laps inbetween sets. Then moved over to a hill about 30 meters in length and a pretty good slope where we ran hill sprints for 3 minutes focusing on speed. I ran these with a light jog back down the hill and turned and went straight back up. From here we went over to the high school track just around the corner and did a bunch of different set-ups and squat excersise on the bletchers. Then onto the track for one lap of lunges (3-4 types) forward, backwards, and lateral. We did two legged hops, one legged hops, ladder drills, skating drill, basketball shuffles, backwards sprints. Think this is a lot of items on thie list oh wait wwe are not done. We went over to the school entrance and ran 10 sprints 2 of each time in which you ran out and then had the same amount of rest to get back to the same place. These were 25 seconds, 25, 30, 30, 35, 35, 40, 40, 45 & 45. We followed this up with a cool down back to the house and called it a day.
This wasn't a typical long run but it definitely did provide a great workout and I was really sore Sunday after it.
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