Friday of Firsts

For a number of different reasons today was a day of firsts...not necessarily first TIMES...but definitely some first time work in a long time.

First time doing a long cycle (or clean and jerk) set in 4 months. First time doing jerks in 4 months. First time neither shoulder hurt or felt tight in 4 weeks. First time running sprint intervals in who knows how long.

Today's workout was invigorating and full filling on many levels. Not to mention a bit sweaty!
Warm up: Swings with the 16kg 5x15 ea side
Long Cycle 8kg 1x10
...I felt really good so I amped up the weight....
Long Cycle 12kg 5x5
Jerks for Speed 3x10 (burnt out after 3 sets so I called time)

On to the treadmill for intervals. I am still getting ready for the River to River Relay. This interval work had to start out slow but I have a goal in mind.
Warm up 1/4 mile at my run pace of a 9:31 mile
The work was:
300 meters at a 6:41 mile pace walk 300 meters
200 meters at a 6:41 mile pace walk 200 meters
100 meters at a 6:41 mile pace walk 100 meters
100 meters at a 6:41 mile pace walk 100 meters
200 meters at a 6:41 mile pace walk 200 meters
300 meters at a 6:41 mile pace walk 300 meters
Cool down 1/4 mile at my 9:31 run pace
The workout lasted 2 miles. My goal is to make the workout 3 miles. I will do this by increasing the warm up to 1/2 a mile and the cool down to 1 mile. I am still toying with the idea of getting this workout up to 4 miles. I may have to take a slightly different approach to do that though. The ladders are brutal as they are! It is only the first one of many. Plus, the next time I do intervals I plan on seeing just how many 400 meter laps (1/4 miles) I can do. Based on that, I will have a better idea how to progress my interval work. As it stands I have a solid 3 mile run back. Now I need to bring that to 4 miles AND prepare for intensity...the course is rumored to be just that. Ah, good times....