Sandy's Sadism

One of the chennai runners, Sandy, helped us condition this morning at besant nagar beach. The training was more like a sprint work-out and it involved the following exercises.

1. Warm up 8 - 10 minutes slow jog. In the sand or on the pavement - the key here is towork up a light sweat.

2. 3 x 60m striding with 2 min recovery.The striding is faster than a run but slower than a sprint. Think of it as 10 - 20% faster than mile pace.

3. StretchingBasic stretches - head to toe. This should last a little less than 10 mins.

4. Conditioning - about 10 - 15 minutes2 x 6 Tuck jumps (also called double knee jumps)2 x 6 Rocket jumps (full squat and explode into a jump and land back into afull squat)2 x 6 lunge jumps2 x 25 m bounding2 x 25 m skips for height2 x 25 m skips for distance

5. 3 x 60 m sprint 2 min recovery6. Cool down - 8 minutes relaxed jogging

The training was pretty intense and resulted in my boss almost catching me nap at work.

Last evening I did a 11km run in 55 min and did some light weights after the run. I still feel really sore after these two workouts and I think I am going to cool off by playing some ultimate frisbee tomorrow early morning.