Daily RAW: Another Track Attack Kind of Day

Greetings RAW Warriors,

Today's Daily Rats Alley Workout comes to you from the Track once again.

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I had a really nice fall day to get in some speed work down at the track today and here's how it went:

1/2 mile warm-up (stick-rolled my legs/back first at home, jogged 1/4 mile down to track and did 1 lap).

8 x 200's, "10 Minutes of Heck"
40 second 200's, 40 seconds rest continuous. If you follow this on the dot, you get in a 5:20 mile total with 4:40 rest time.  Was able to handle this better than I thought, getting 38-40 seconds on each 200.

Immediately after this, it was 2 laps of "3 & 1"s, 300m easy, 100m race pace.

Workout time including warm-up and the main sets was under 18 minutes, I walked 1/4 mile home to recover.

I know its only 2 miles, but when you 75% of it in pretty quick efforts, it feels like a 4 miler.

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"3&1"s are a favorite of mine, as it allows me to scale back a bit, take it easy, then go hard for a minimal time. Usually my 300 effort is about 1:25-30, then its a good 20 seconds or less for the final 100 of the lap. It is also a good way to practice those "kicks" in the end of a race, or when you are trying to surge past a runner or two ahead of you and play some head-games with them as a result.

For more finishing workouts like "3&1"s, check out "Track Attacks!" at http://tinyurl.com/trackattacks , or other Kindle guides too at http://tinyurl.com/rkofp

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Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
http://occupyfirstplace.com