Yesterday (Monday) was another day of neuromuscular work. However, unlike the last several weeks of hill sprints, today we moved to the track. The goal is to take the strength gains from the hills, which are semi-running specific, after all we won't have any 60m hill races, and transfer that power to the track. This is accomplished by doing some shorter, faster running with lots of rest. Again like the hills I'm wanting to work mainly the legs, not the lungs. However, the track repeats are working the lungs more than the hills did. As the season, and fitness, progress it's okay, and necessary, to start bridging the gap between muscular work and high-end aerobic work.
Also check out this great interview with Marcus O'Sullivan on the importance of finding the line between aerobic and anaerobic. It's a nice reminder that you don't have to train fast to run fast. Also it reminds to me that it's always better to have the guys running relaxed feeling good then straining, even a little, to run x pace.
Regular W/U (1200m, drills)
10-15 minutes additional running
2 laps I/Os
*Put the spikes on
Strides
*2x (3,2,1); 100m walk between reps, easy 400m jog between sets
2x90m (30,30,30)
2 lap cooldown on the grass around the football field
*Note:Some of the guys just did one set. Not everyone put spikes on.
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