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Bob Long 04-10-2006 11:12 AM

I did this workout at the track Saturday:

You'll need two markers. I just used two socks. Set your watch or Gymboss timer for 30 seconds. On Go: sprint around the track. When 30 seconds hit drop the marker (sock). Now walk back to the start. Set the 30 seconds again. Go again and try to beat the previous mark. If you do, drop the other marker. If you don't the first marker stays and it means you ran slower. Do eight sprints. I beat the marker six out of eight. Distance doesn't matter. Just try to beat the marker. I thought of using small dumbbells for this too. I guess it's sort of Tabata-like but not exactly. I'll try this twice a week. Any suggestions for changes/improvements?

Paul Theodorescu 04-10-2006 06:20 PM

I don't get it. If you went all out the first time, how are you going to beat it the second time or any time after that?

Reminds me of routines where people suggest 5 sets of 5 reps with your 5RM.

Bob Long 04-11-2006 03:39 AM

You try. Sometimes you make it sometimes you don't. Is 'all out' really all out or can you do better? That's the test. Many times I've thought I've done all I can only to do more the next attempt.

Anthony Bainbridge 04-11-2006 05:58 AM

Paul, more times than not, the mind gives in before the body. Add some motivation and you'd be surprised at what you can achieve.

I think it's a good idea and something I may try when I'm healthy. Good stuff Bob!

Dave Rounsevelle 04-11-2006 09:51 AM

I do this type of workout with some small variations ( I started doing it last week. I go for a minute hard, jog or walk for 2 mins (HR to 135-140) then hit it again (HR 162-171). Most of the time I do them on the Treadmill since the weather has been so crapy.
Anthony is right. Sometimes I don't think I can set the TM any higher-in MPH- and make it, but sometimes I gut it out and do make a full min at a new speed.
Only Bob must be in better shape than me because I top out at about 4-5 sprints, and usually do six total with the last one or two being slower.
Hopefully the weather will get better and I'll try Bob's W/O at the track later this week.
Thanks for the input Bob.

Garrett Smith 04-11-2006 11:38 AM

2x/week of all-out maximal ~200 yd sprints, even when limited to 8 rounds, may be too much for many people's nervous systems and quickly lead to under-recovery, especially if combined with WODs.

Blair Robert Lowe 04-12-2006 12:35 AM

Sprint sets are bloody nasty as I found out after revisiting them some time ago. I'm looking forward to them again, but by no means am I the boy I was 10 years ago doing those after polevault practice.
I definitely will have to build up to them. Go away rain!

Jibreel Freeland 04-12-2006 10:27 AM

Some say squats are the king of exercises. I say sprints.

Mabe one's speed can progress a bit as the body gets more warmed up. But six out of eight? That is pretty good.

I am usually gassed after five maximal effort 100-200yd. sprints. 30 seconds and you're probably hitting what, 225 yds.?

Jeff Haas 04-12-2006 07:59 PM

Just try running the straights and walking the curves, do 1600 meters of that and it will make you see double,it had been awhile since I did that,I tried it a few weeks ago and I was sore for a few days

Jeff Haas 04-12-2006 08:02 PM

Fact is I'm sorry I brought that up,next thing I know that'll be part of a WOD and you all will hate me

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