Week 19 - Day 3

Today was the last hard workout before my race on Sunday...and I wanted to make it count. I took half a caffeine pill, went out to Cardozo and ran during a slight drizzle, which was very refreshing. I banged my knee pretty hard at pickup last Sunday night, so I treated today as a test to see how my speed was affected, if at all. Here's how I did:

Rest: full (8-9 minutes)
Format: rep - distance - target time (s) - actual time (s)

1 - 100m - sub-12 - 12 flat
2 - 100m - sub-12 - 12.1
3 - 100m - sub-12 - 11.8
4 - 100m - sub-12 - 12.1
5 - 100m - sub-12 - 11.9
6 - 100m - sub-12 - 11.9
7 - 100m - sub-12 - 11.9
8 - 100m - sub-12 - 11.7
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I'm happy with my results today. I focused on coming out hard each time and on pumping my arms as hard as I could - especially on the last 4-5 reps. My legs were a little sore from my plyos yesterday, which was a nice change. In the past, my legs have felt depleted after a plyo session but not sore. The fact that they were sore today tells me I had a good, hard plyo workout yesterday. At any rate, today I felt my glutes, in particular, get more and more sore as my workout went on. Again, I saw this as a good thing. I was pushing hard. My left calf also started to tighten up a little, but that's nothing new. I iced when I got home and feel good and prepared for Sunday.

My physical prep is over, but my mental prep is still ongoing. I'll be doing focusing and visualization over the next few days and will be trying out some meditation on Saturday. My priorities over the next 72 hours are to eat well, rest well, and stay healthy. I'm excited!

Andrew