serratus23’s BodyBlog

Wow, am I running late with this week’s sprint update?!  We had another great day and basically attempted to repeat last week’s performance.  There were a few small changes . .

The weather was beautiful, but it was considerably hotter than usual.

Our initial flat-ground sprints were a decent bit longer than we did last week - 120, 100, 70, 50 vs 100, 80, 60, 40.  (Gazelle, you would’ve loved it!)

Our group was also a little different this week - Gazelle’s roaming around Germany and Italy schooling people on the flute (I’m not kidding).  My wife and Rhino were in attendance and we added a few rookies to the mix - Chew-becca (the demon-grunter) and Apple Jelly (a PE teacher that missed his calling as a world champion professional eater!).

I’ve got no pics to prove it, but all in all it was a great time and a great workout.  Next week, we may head back over to the track.  Regardless, I’ll try to snap some pics.

Hope everyone’s rockin’ on their current programs!

It was on today . . no rain . . no shin splints . . no excuses!  We had a fantastic day of sprinting and I’ve got pics to prove it!  Let’s get right to it . . .

- Weighted HILL “sprints” . . essentially, we each took turns carrying one another up the hill.  To bring this into perspective, Rhino weighs about 218, I’m around 185, and the ladies are both lower to mid 120’s.  Rhino and I both carried each other (pictured below), SUCKED wind for 3 or 4 mins and then raced carrying the girls.

- Slope Sprints: 5 rounds of sprinting up a much more gradual (but longer) incline and jogging back to the start.  We went in pairs and the rest period was over when the other runners got back to the start line (usually about 40 to 50s).

Overall, this was far and away the best sprinting day we’ve had.  It seemed like a perfect blend of speed work, hill work, and a touch of intense interval cardio at the end.  Nice.

Thanks for the messages everyone’s taken the time to send over the weeks!  We’re havin’ fun and certainly feel that our sprint days have been beneficial to our conditioning and leg development!