Sprinting 101

Sprinting 101

10 PAX at Swift got introduced to the newest installment of the monthly rotation workouts at Swift – the 4th Tuesday of the month = Sprints.

The Thang:

• Preblasted as simply “Venue will be the straights of Rushmore Dr.  More warm-up than usual with extra drills to get the form right.  These will be AYG sprints starting short (50m) and going up to at least 200m.  A LOT of recovery in between each.”
• 0500 – Depth Charge came chugging past YHC along Rushmore Dr whilst YHC was laying out the cones, so apparently he didn’t get the memo to sleep in an avoid the extra warm-up.
• 0515 – 10 PAX thought it was time to leave the Vine parking lot and find out what this Sprinting was all about.
• 0525 – Arrive at Rushmore Dr and Harney after 1.0mile warm-up mosey.  Commence the 5minute Runner’s World Warm-up (including all of the stupid stuff on the ground while trying to not get hit by cars) – https://www.runnersworld.com/warmups/pre-run-warmup/slide/1
• 0530 – Sprinting Form drills that took some practice to explain (which was after the preparation at home), and then explanation to the PAX, and then practice to demonstrate, and still not sure if we got them right.  They consisted of two times through each approximately 30 yards then mosey back to start.  Here were the progressions with video links to each:
  • A-March No Arms – https://youtu.be/uqGytI20ggc?t=10s
  • A-March With Arms – https://youtu.be/uqGytI20ggc?t=1m56s 
  • A-Skip Single Leg in Place – https://youtu.be/uqGytI20ggc?t=3m17s
  • A-Skip No Arms – https://youtu.be/uqGytI20ggc?t=5m14s
  • A-Skip!!! – https://youtu.be/NZo9y0ON7FU?t=44s
• 0545 – After getting the rhythm and form for the Sprints, we’re ready to practice:
  • 50m Sprint x 4 (run through the line, slow down, and jog back to start for approx 100mrecovery)
  • 100m Sprint x 2 (run through the line, jog to 150m mark, and jog back to start for approx 200m recovery)
  • 200m Sprint (run through the line, hands on knees if you need to catch your breath!, jog to 300m mark, and jog back to start for approx 400m recovery)
  • Repeato for two times total through the 4×50, 2×100, 200
• 0610ish – Head back to COT
• 0615ish – COT

Moleskin:

• Turns out this would be a great workout for anyone doing just Bootcamps and that doesn’t “like” running.  So, if running for an hour intimidates you, but you want to get faster and develop more Power in your running, come to Swift every week!  🙂     Or, just try starting with this workout next time we run it – 4th Tuesday of the Month.  This one will stay in the rotation – it will be low miles, but you can always make those up somewhere else!
• Getting the basic mechanics down for Sprinting takes education and practice.  I’m no expert, but I’m willing to try.  Perhaps the most revealing for me was the “stepping over the knee” motion that the driving leg AND foot take over the standing knee.  The final video up there for A-Skips talks about this well.   Also thoughts like “tracing the shins”, “pushing the ground away”, and “running in high grass”.
• Amazing that PAX came to this workout after the P200 the previous weekend including Itch (Site FNG), Madame Tussauds, Cheddar, Tootie, Madison, and Fire Hazard.
• The slacker crew of Legal Zoom, Das Boot, and Depth Charge weren’t really slackers, but if you had to make comparisons, you would have to say they were more well rested…

Announcements:

• Time-based intervals at Swift tomorrow.  Will be lengthening the Work Interval and the Recovery Interval over last month to 4 minutes Interval Pace (VO2 Max, http://runsmartproject.com/calculator), 3 minutes to recover the PAX.  Venue is North Community House.