Between Hillview workouts and High Desert Runners workouts I have doubled up on Tuesday quite a few times over the years. This Tuesday, though was different. We have so many cross country runners who have made the Volleyball team that we have decided to hold cross country practices in the morning AND in the afternoon on Tuesdays, Wednesdays and Fridays. Mondays we have only our morning practice and Thursdays are our race days.
So, yesterday, Tuesday I arrived at Hillview at 6am to coach a workout for the kids. The plan was to do some short hill repeats. These work on strength and speed. This workout, of course, ties in perfectly to my own current focus. So, I did it with them. We ran down to 45th and N, just like Monday. Also, just like Monday we turned and ran back up 45th. This time, however, we only ran 30s at a time. These were 30s sprints, all out, uphill. We had 1 minute recoveries, with occasional 1:30 recovery intervals. It took 9 repeats to get up 45th to N8 and up N8 to 50th West. Then we jogged back to Hillview and did a 1 minute each set of ab killers.
After school, the rest of the team showed up and we did the same workout in the afternoon sun. I lost track of whether it took 9 or 10 reps to complete the workout, but I ran this one hard with the students as I had in the morning. We also finished the workout with a 1 minute each set of ab killers.
As I prepared for the evening HDR workout, I talked myself out of it. I figured 19 or 20 all out hill sprints was enough hard running for one day. So, I wore casual shorts and I took my camping chair out with me to the track. After assuring the others that I was not injured I coached the workout. They did one of my standards: 3, 2, 1, 3, 2, 1, 3, 2, 1. Jesse looked really good out there finishing the first lap of his 2s and 3s around 1:40. There were 3 new ladies out there. It is good to get some new runners. We need to get the guys out though. Jesse and Joe were badly outnumbered.