Workout with the Black Sheep at East High. My buddy Derick coached and packaged it as an A-B-C, 1-2-3 run. After the customary warm up and speed changes: Set A: 1 x 400m (81); 2 x 200m (36,35); 3 x 100m (15,14,14) Set B: 1 x 800m (2:45); 1 x 400m (77); 3 x 200m (34,34,34) Set C: 1 x 800 (73); 2 x 200m (34,34); 3 x 100m (14,13,11) The last 100m was the fastest that I have run in a long time and it actually felt good. I had a jogging start into it so I can't say that I could run like that out of blocks, but I did have a sense of having retained some top end speed. Also, I always run much better and harder on the last interval. Then we ran a mile cooldown on the track. I am a little sore in the hamstrings from the short bursts but it was a valuable workout, particularly given that I'm not running anything long right now.
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