Saturday’s at the Turf & Track, Vol 2

“The vision of a champion is bent over, drenched in sweat, at the point of exhaustion, when nobody else is looking.” – Mia Hamm

I thought about this quote on Saturday a few times when I was bent over, at the point of exhaustion, during my sprint workout. No one was out there with me, just myself and the drive to push beyond comfortable limits.

A few weeks ago, I wrote about my “Saturday’s at the Turf and Track”. I posted a track workout I did however it wasn’t my standard session due to some discomfort with my left quad. Going into my most recent session, I was extra aware to avoid a similar occurrence because I really look forward to these track days - just me and the open field – I absolutely love it.

Saturday's delightful view...

This past Saturday was a success on all fronts. The weather was great, the field was all mine, my body and mind were in sync with the demands and I ran the hell out of myself. I actually felt like my whole body got worked to the max and not a weight involved. In fact, my abs are always sore after my track workout and not a single, isolated ab exercise will be found on this day. Sure we can finesse the technique and mechanics of our sprints, but in my opinion, these are one of the most elementary and best exercises for a sharp physique and overall athletics.

My current, traditional sprint workout from Carter is as follows:

Dynamic Warm up:

  • 1 lap (casual) around the track (400m)
  • Ground mobility work and muscle activation
  • Stationary movement drills on my feet
  • Linear and lateral movement drills
  • Build up sprints

Phase 1: Acceleration Runs
(Note: I do a gradual build up throughout the runs, hitting top speed at 40 yards and maintain through target distance. So if it’s a 60 yard run, top speed is the last 20 yards. I did not time my rests, rather I just walked back and rested as needed between runs).

  • 50 yard x 3
  • 60 yard x 3
  • 70 yard x 2
  • 80 yard x 2
  • 90 yard x 2
  • 100 yard x 1

Recovery was approx 5-10 minutes, hydrate, etc. (I walked from the track to my next location for phase 2 which took about 8 minutes, perfect!)

Phase 2: Hill Sprints
(Note: Full out effort here)

  • 5 sprints – 30 seconds each to the top of the hill.
  • 2 minutes to walk down the hill, recover and reset between sprints.

Recovery was approx 5-10 minutes again, hydrate, etc. (I walked back up to the track for phase 3 – about 8 minutes again)

Phase 3: 400m (1 time around the track)
This took me 1:24 minutes to run the 400. A few weeks ago it took me 1:25 minutes. I’m not sure if it’s good that I was consistent or not so good that I didn’t beat my time but a second :) I’m not even sure how to compare it to others. Either way, it was my best effort as I was starting to feel quite gassed from the acceleration runs and the hills prior to the 400m.

Phase 4: 1 mile run around the track
This was a casual run to chill out, enjoy the pace and wind down. I still kept track of my time though – 8:30 minutes.

Phase 5: Walk it out, stretch, hydrate, home, eat, nap.

As for current training, I have just wrapped up my eighth week of training (two 4 week blocks) with Carter. Sometimes people ask me what I’m training for now and I simply tell them, “to get better every day.” We are taking a deload week this week (week nine) and I will begin a new four-week block on Monday. In the next post, I’ll share a little detail on my deload, a few training videos and upcoming plans!

2 Comments on "Saturday’s at the Turf & Track, Vol 2"

  1. K says:

    sounds like a lot of work..why the hill sprints and flat sprints on the same day? what is the volume of this program supposed to do exactly?

  2. Kelly says:

    This sounds like a fantastic workout! I recently decided to incorporate sprints into my workouts as from what I have read the results are worth it. Thanks in particular for your detail about the warmup. Last Sunday was my first session and boy am I paying for it with sore hip flexors – better preparation sounds like the way to go.

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