Running with Bella
Today's sprint workout was quick last Saturday's workout. Following along the Special K workout, today's workout was "easy" as
1 stinker, 2 stinkettes, 3 suicides
A stinker is:
Sprint 50 yards out and back 3 times in a row for a total of 300 yards. If you are feeling really ambitious, do this in under 1 minute. Rest one and a half minutes afterwards.
A stinkette is:
Sprint 25 yards out and back 6 times in a row for a total of 300 yards. If you are feeling really ambitious, do this in under 1 minute 5 seconds. Rest one and a half minutes afterwards.
And a suicide is:
Run 5 yards out and back then increase to running 10, 15, 20, and 25 yards out and back. Rest 25 seconds afterwards.
Kris went with me today. He thought we were running 1-3-5 instead of 1-2-3, but he was willing to give in. I'm not quite sure how I managed to convince him to step away from the computer and his WoW guild, but he was happy to go with me, and even thanked me for getting him out of the house. Given he's the one that usually gets me moving, the role reversal was humourous.
Bella also came along, for a second run around of the day. She was surprisingly good, staying near us, sniffing dogs and other people, but always returning to us. She ran a little bit with us, but not much. Just enough to be cute.
My times were good, but very much beginning of the season results. My stinker was about 1:20. My stinkettes were 1:20 and 1:15, the second one when my legs finally warmed up. My suicides were :47, :46 and :45. Kris was consistently 10-15 seconds in front of me for the stinkers and stinkettes, but only about 5-6 seconds in front of me for the suicides, except the last one, which was only about 4 seconds. I really wanted to stay with him, but, well, yeah.
My college team is also running these workouts, which is pretty awesome. I need to make sure to send them the pointers of:
- Always turn facing the same direction to even out which foot you turn off of, and practice cutting off both feet
- Don't touch the ground on the turns. It's unnecessary. You wouldn't do that in a game when cutting.
- Accelerate the arms to accelerate the feet when starting to change directions.
- Turn your head quickly when changing directions, and focus immediately on your goal (usually of the end cone). This quick turning will cause your shoulders and hips to turn quickly also, and you'll change directions more quickly.
- And, the stinkettes are very much the length of a normal cut. Think of them as cuts and clears, and visualize this on-the-field scenario as you run.
Time for some foam roller work on the hammies.