Today was my first day of sprint training, which I will continue for 4 weeks ending with a 100 meter dash time trial of 11.99 seconds or faster. This is an attempt to prove wrong the letsrun naysayers who think it impossible that distance runners could have any leg speed.
I'll be updating this thread every day with the day's workout and how good or bad I felt.
Today's workout at my local track:
400m warm-up
A Skips (20 meters)
B Skips (20 meters)
Lunges (20 meters)
Bounds (20 meters)
10 Sprinter-style jumps high in the air
10 high skips
20x knee drives while stepping on the bleachers
20x standing on my toes to stretch my calf
10 pushups
5 pullups
4 100m strides
10x acceleration sprints (about 20 meters)
10x 40 yard dash
quarter mile cooldown
stretching for 2-3 minutes
Result: not that tired even after my 5k yesterday, feel fairly energetic.
If anyone has any training advice or corrections feel free to post it.