Now, the last three days have been typical for my Spring fun. On Sundays, a total of 4 miles with the real work being 9 x 1 minute lactate stackers. ? You run 1 minute, rest 1 minute, run 1 minute. Mine go like this: 1 minute slight uphill at 1500 m pace, 1 minute walk, return to finish of the 1500 m pace run, 1 minute @ 800 m or better pace slight downhill past starting point of 1500 m run with the rest of the 800 m pace run steep uphill, 1 minute 1500 m, rest , 800 m pace and so on. Short, painful, helpful. Monday at noon, discus and javelin training on my pasture behind the company building. Monday evening, gym work in my home gym: 8 x 3 box x 245 lbs box squats + 3 jumps on 18″ box, core work (cable sit-ups, Russian twists, Omni ball roll-outs, partial kettle bell get-ups, etc.), overhead press squats, overhead pull-ups. Today is Tuesday and that means hill work. Hill sprints, to be precise. 3 x 27 seconds with 90 seconds rest, 5 x each 22.5, 18.8 and 14.4 seconds with 60 seconds rest each, 5 minutes between sets.
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