Notes
Initially had the guys doing 4-4-4 (4x600, 4x300, 4x150), but was never really satisfied with that initial workout - a lot of volume for the speed we were working at. During the workout, gauging their effort, figured we should cut out a 3 and a couple of the 150s. The 6s were good, felt smooth, my form is a bit off running fast because I just don't do it too often anymore, but we were very consistent - I led the first one and then let the guys lead the next 3. On our fourth one, some sprinter pranced into Justice and I knocking us off the rhythm - I worked my way back up to Payton, but Justice let it fk him up and he ran like 2-00. The 3's felt alright, we were a bit fast, but that's ok, the guys were a little anxious. Before the 3rd one, I tried to do a quick build-up and as soon as I pushed off my left ankle, I felt a sharp pain, so I decided not to do that rep. Hopped back in for the 150s, but did not run them all out, just jogged them to see how the ankle was.
Probably Payton's best workout of the year, v consistent - stuck with it and crushed it all. Justice ran well, Andrew seemed a bit off, Micah and Julian were a little out of it because they hate this speed stuff, but they were fine. We had a sprinter join us today who does the occasional 800, but does not "run" - he crushed it today, ran 2:00 on all the 6's and crushed us on the 300s. I was very surprised and lauded him and told him to run with us more often because that was a fairly tough workout and he was taking it to a guy that ran 5:12 and 2:18 (Andrew) the other day (which Marquis has not touched this year).