Woo-ha! My Feet Are On Fire! Plus I Got to Do the Treadmill Sled Again

Today’s Workout Log

Speed Camp

Warm-up

3 minutes of various jump-roping (two feet, alternating, one foot, etc.)
5 minutes of stretching
10 Oblique Side-Bends with Barbell

Workout

3 40-yard sprints (5.5 seconds, 5.4s, 5.2s)
Hourglass Fast-Feet Drills (15 seconds, 30s, 45s, 60s)
Hopscotch Fast-Feet Drills (15 seconds, 30s, 45s, 60s)
3 Fatigued 40-yard sprints (5.5 seconds, 5.4s, 5.3s)
Box Step-Up Fast-Feet Drills (60s, 90s)
5 10-Second Treadmill Sled sprints (44 yards, 46y, 48y, 42y, 32y)
1 10-Second Treadmill Sled sprint (46 yards)

Workout Journal Notes

Let me say first that my feet are absolutely on fire right now!

We did a lot of agility work where my feet were pounding the ground and changing directions quickly, and I had on some thin ankle socks, so my balls (of my feet!) definitely took a beating.

The workout itself was fun, even if I may not admit it as I’m gasping for breath in the middle of it.

Today was kind of a mid-program test to see how much progress I’ve made in the last few weeks.

We started right off the bat with 3 40-yard sprints. If you remember, my preliminary results were downright deplorable at over 5.7 seconds.

Granted, I knew nothing about form, had no endurance, and was on a sore calf, but still, today’s 5.2 marks a respectable half-second improvement in only 3 weeks.

I’d love to get to 4.9 or below, so I could at least be in the same stratosphere as real sprinters, and he thinks we can get there in these last couple of weeks.

Another great thing I noticed was that my fatigued sprints were almost identical to my first ones, which I think is a great testament to the more endurance-based speed camp I go to on Saturday’s.

My legs are adapting nicely to the added demands, and the results are showing in the real-world.

We ended with my favorite piece of equipment from last week: the Treadmill Sled.

This time, instead of 4-second sprints, I did 5 10-second sprints, and those 10 seconds seemed A LOT longer!

I made it 44 yards on my first attempt, so I set my sights on the 50-yard mark.

I inched closer with each sprint, and made it all the way to 48 yards on the third set, but then my legs were absolutely hosed.

I dropped 6 yards on the next one, and barely gutted out 30 on the 5th set.

That was the end, but I told him to just give me 2 minutes to recover, so I could try one more time for 50 yards.

I gave it everything I had and came up just short at 46, but that was after serious fatigue was setting in, so I have no doubt I’ll hit 50 next time!