Sprints make you faster, no really, it’s science or something…

15 men choose to attack the morning with a little speed. The weather was nice, the humidity seemed reasonable for a change, well at least I didn’t hear any complaints! YHC brought attempted to bring the pain this morning. As you can see from my picture above, I’ve got some experience…

The thang:

Mosey to upper middle school lot.
SSH x15
IST x15
Cotton Picker x 15

Jog-Sprint (85%)-Jog the parking lot x 3 (get the legs working).

Mosey to the bottom of Dogwood Ave. Split into two heats.

AYG to the stop sign at the Dogwood Street Ave. intersection, walk half way back down, mosey the rest x4.

On last heat we took Street Ave over to the baseball field and cut around to the bleachers/track. Sorry about the tall grass/wet shoes but it was too late to audible at that point.

Reverse box jumps at the bleachers x 10 (2 sets).  The idea was to spend as little time on the ground as possible. I probably should have explained better…

On to the track workout:

1. 800 meters of fartleks.  85% on the straightaways and slow mosey on the corners.

2. 100 meter sprints (AYG) x 4.

Mosey down to the wall for a little (1:30) peoples chair.

Mosey back for some people’s choice Mary.

Law Dawg: LBC x 15
Winnebego: The W x 15
Stoli: Low Flutter x15
Chowder: Pretzel Crunch x 10 (each side)


1. I’m not sure if the temp/humidity really was lower this morning, but it felt better to me.

2. @Pax, strong work out there this morning. I hope you all enjoyed it. I know you got your money’s worth.

3. I could tell the Pax wanted more on Street Aveafter my last speed Q, I think some anticipation had built up, or maybe guys just wanted to get off the Dogwood hill.  Next timeI promise.

4. @Rome f/k/a Tim Rhodes (sp?), great seeing you out again this morning, you’ve got an empire to build now.

5. See you in the gloom tomorrow morning, but if not, have a great weekend!


7 thoughts on “Sprints make you faster, no really, it’s science or something…

  1. Stoli

    Call me crazy, but I had a great time at Speed this morning. Great use of the AO and well planned variety.

    Pavarotti, still insanely fast on 100 meters.

    1. Winnebago

      Those were some fast heats in the first group, I was not even going to line up with the first group because everything I had would be required just to not to be embarrassed.

  2. Winnebago

    It has been awhile since I have attended speed, it was good to be back…for the Pax who were there. I do not like sprinting, I am not shy about it, it is a real challenge and I always feel like I am going to pull something. Well bad day to come back then. I felt like I took the top off a couple times just to see what I could do.

    The reason I always said I liked Speed most any post was because people always gave it all they had because by simply showing up you know it is going to be painful so why not go all out.

    1. Stoli

      You’re spot on. Speed is consistently a full out competition. Everyone brings their A game, no matter what level they’re at. Love it.

  3. Pavarotti

    @lawdawg – Great workout. I liked that you kept us moving from place to place and I’m feeling it today. Nice pic too.

    @stoli and Winnebago – Always fun. If you show up, you might as well give it your all. And I quote Marky Mark=>if you’re not in it to win it, then get the ?!$& out.

  4. Snare

    @LawDawg – as other have said, we were all over the AO and this was SPEED! Nice work today. I stayed with the second group of runners on the track and hill sprints. Because, well…someone needed to. No one will ever mistake me for a Kenyan runner! 🙂

  5. LawDawg Post author

    Glad you all enjoyed it. I’m getting more comfortable with the Q but I still tend to move around the AO to keep things going. I guess I have some hidden fear of getting the workout bogged down in one spot.

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