Lactic Acid Intoxication

I bet Mo is feeling a heck of a lot of muscle soreness and fatigue today. Yesterday, we did icepicks. Basically, icepicks is where you run 50 seconds all out. Put down a marker to show how far you made it. Then you have 15 minutes rest and you go all out for 50 seconds again trying to make it as far as you can. Then you take another 15 minutes, and you go all out for 50 seconds. Here if you make it as far as you did the first time, the workout is over. If you do not, then you have to take another 15 minutes and run another 50 seconds all out.

Mo ran 377-370-349-318 meters for each time he went 50 seconds all out. It was tough to watch. I flooded his body with lactic acid yesterday, but since he is leaving may 9th for sudan, we have to hit him up with some strong lactic acid tolerance, so he is comfortable coming through 400 meters of the 800.

1:59.41

D. Hoye did a great job pacing Mohamed today. Ran a 1:59.41 800. His 100 meter splits were:
15.07
14.53(29.60)
14.07(43.67)
14.10(57.77)
14.59(1:12.36)
15.77(1:28.13)
15.41(1:43.54)
15.87(1:59.41)
His 200 splits were:
29.60
28.17
30.36
31.28

Lets get that 1:58 before you go to Sudan!

Week of 4/12-4/18

Tuesday: 5 x 200 w/ 4' rest: 26.5-26.0-26.0-25.5-25.5
Thursday or Friday(preferably Thursday): 8 x 400 w/ 2' rest: 65.5's
Sunday: 800 time trial in 1:58, 16' rest, 400 in 57, 8' rest, 200 in 26, 4' rest, 2 x 100 in 13

I know you have work starting at 3:00 on Tuesday, so we will need you to get to the track by 1:30, so that you can warmup and do plenty of strides and speed drills. The workout will start at 2:00 and conclude by 2:20, giving you 10 minutes to cooldown, 10 minutes to stretch and 20 minutes to change clothes and get to work. If starting the workout at 2:00 is good for you let me know.

And Mohamed, even though you have to leave May 9th, we can still get you a good 800 p.r., so bring your pf flyers Tuesday because I want to see you roll out!

Thursday's 3 x 300

3 x 300 with 6' rest: 40.2-41.2-40.0

7.5 miles total

Monday's mileage: 6 miles
Wednesday's mileage: a.m. 4 p.m.4