Despite a brutally hot and humid day I hit the track for a scheduled workout. Today was some repeats followed by same distance float recovery runs. The repeats were run quick but were not sprints of 100 meters, with a 100 meter float. The fast 100’s are great for working your fast twitch muscle fibers. Also, by running the 100’s at a fast pace it helps focus on running form, including foot strike, and foot turnover which can break down when fatigue sets in. http://www.on-your-marc.com/fatigue-improper-running-form/
This was followed up by running the stadium stairs at the local high school along with some core. So the workout outlined would look as follows:
Dynamic stretching. I am a stickler for using my dynamic warmup circuit before runs I know are going to be tough ones as it may help delay the onset of fatigue. http://www.on-your-marc.com/dynamic-stretching-foam-rolling/
1 mile easy pace. (6:58-7:18)
8×100 meters with 100 meter floats. There is no stopping in between repeats until all 8 are completed.
Rest 2-3 minutes.
8×100 meters with 100 meter floats this time running in the opposite direction on the track. There is still no stopping between repeats until all 8 are completed.
Rest 2-3 minutes.
8 stadium stair sprints. The walk down the stairs is the recovery. Be sure to alternate between which foot is the push off foot each sprint.
I then finished off with some core exercises. What I did today though was to add in a set of supine straight leg raises in between sets of core exercises to get my hips a little extra work, and actually help them to feel less tight as I moved from core exercises into my static stretching cooldown.
This was not a bad workout considering the heat and humidity and the time of the day.