Hard one today. Lewis didn't wake up until 11 so I had to run this in midday. Wasn't too hot, but very bright. Did 7 miles at 6:22 pace(watch didn't connect until 3 miles in, so the 6:22 pace was only for the last 4 miles), then 4x200m in 28.2, 27.9, 27.5, 27.8, then cooled down some and did a 100m on the grass pretending to start a cross country race in 18.2, then a 100m pretending to finish a race in 14.9. That last 100m felt SO easy. 200's were hard. I told myself to do them controlled, so I was going fast, but not sprinting. I've read that if you're going to do year round speed, you can't be going all out. So I was basically telling myself "you've already used up a lot of your energy, so now do some 200m's fast, but using as little as energy as possible", so I was treading a fine line of going as fast as I can without really pushing it. While sprinting is good, I can't run a 25 second last 200m in a race. But, if I work on controlled "sprinting", I think it will be more beneficial. So the purpose today was to tire myself out, and then try to go fast, but have it be controlled. It was pretty sweet that I'm already running around what I was for 200's last season, and they feel a lot more controlled! Hopefully I can work on speed endurance and run some 55 second 400's later in the year. Good start to the week! Cooled down some more, then Lewis picked me up and I cooled down for 12 for the day around the neighborhood. My 8 year old cousin is coming to see me today so I'll def get some cross training in throwing him around. Will do core later too.
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