sprinting
Wake Up Call
Sprint!
If you can fill the unforgiving minute
With sixty seconds' worth of distance run,
Yours is the Earth and everything that's in it
Workout
Now THIS is Sprinting
Saturday. Hollywood. 9am.
Sprint 1600 meters
Rest 3 minutes
Sprint 1200 meters
Rest 2 minutes
Sprint 800 meters
Rest 1 minute
Sprint 400 meters
Workout
I take back what I said about the weatherman, because I'm Feralicious
When I found out the weather was manageable today, I took advantage of the fact that I had overtime and got out of work about an hour early. My plan was to hit the gym to knock out my last pull up and dip practices, and then to run outside until I finished my remaining unplugged cardio. And that happened. It went like this:
Home Stretch
I Understand
"In the course of completing my final feat, cramming fifteen minutes of sprints into two days, I had a full-blown revelation. I thought I hated sprinting, but in fact, I love it. Letting your hips and shoulders open up as far as they can go, taking big steps, flying past other runners." — prairieportia, today, 3:50 P.M.
Workout
Today's soundtrack was recess, birds, feet slapping the track and panting.
I ran outside again today. I considered taking yesterday's route, but I knew I had to go to the gym to knock out some pull up and dip practice first, so I mapped out a run that would take me downtown instead of uptown.
Scientific
Sprinting Works
Attention steady-as-she-goes joggers: "Interval training" more or less means doing sprints, i.e. occasionally working very hard, instead of just going through the paces. Everyone agrees that doing intervals is great for you. Canadian researchers now suggest that doing even moderately intense intervals works wonders:
We have shown that interval training does not have to be 'all out' in order to be effective. Doing 10 one-minute sprints on a standard stationary bike with about one minute of rest in between, three times a week, works as well in improving muscle as many hours of conventional long-term biking less strenuously.
Go hard, and then go home a little earlier. Just FYI. (Via Conditioning Research.)
Newslinks
Army Basic Training Adopts New Ab-Blasting Routine
Rolling out this month at Army Basic Training installations around the country: A whole new workout. Out — five mile runs and bayonet drills. In — core-strengthening twists and zigzag sprints. "We don't run five miles in combat, but you run across the street every day. I'm not training long-distance runners. I'm training warriors," says Frank Palkoska, head of the Army's Fitness School at Fort Jackson.
SW-e-AT
Food-Ex Pairing Day Three: Broccoli Quad
Hello Monday Featsters. Early in the week, and early in this challenge, we're keeping it basic, and essential: Your food is broccoli, and your body part is the thigh, a.k.a. your quadruceps. It doesn't get any more accessible or urgent than this. Broccoli is available everywhere, affordable, and easy to prepare in any number of ways. You can boil it, steam it, or stir fry it. Never mind that certain recent U.S. Presidents refused to eat it, it's very good for you: It's does nice things for your heart, can help prevent cataracts, and give you stronger bones, plus it's a cruciferous veggie, and crucifers have got all sorts of anti-carcinogenic properties. On top of all that it looks like trees with tiny green trunks, and it's fun to eat.
Speaking of TRUNKS, your legs contain the biggest muscles in your body, and your thighs are the biggest muscles in your legs. We owe many of the greatest things in life to our quads: Leaping, walking, running, and kicking things like cans and tires and other people. But, sitting all day at our desks, those big muscles go tragically underutilized. Not today! Perhaps you will do Olympic Squats as described in detail here, or maybe you'll go for a ride with Lance, or a spin, or a jog. Or maybe you'll find a field and do wind sprints, dreaming of Usain Bolt (hot video after the jump). Or if you want to be very creative, you might try "Urban Sprinting" like Aussie Jerky Boy, Neg....
Have fun, and tell us all about it!
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