Sprinting into the weekend

I had a reasonably busy Friday of seeing the SO off early, dropping one kid at a track try out, walking the other kid to the school, getting some work done, running errands, booking some flights for a conference and a trip to Costco for some essentials (like 3 dozen Omega 3 eggs, for instance). I also worked in sprint workout at the University's indoor track.

Here's the deal:

• 5 min jog warm up
• stretching
• 6 X ~ 20 s sprints @ ~ 60-70% on 60 s gos (6 minutes total)
• 6 X ~ 20 s sprints @ ~ 85%+ with ~ 60-90 s rest (~ 13 minutes total)
• 5 minute cool down, run/walk/run/walk/run alternate laps
• stretching

The whole thing was all done in less than 30 minutes. I definitely got a great workout. The only lasting effects one day later are some slightly tender Achilles tendons, but otherwise, pretty fine for an old guy.

The dogs and I and then the SO and I went for a short (~ 20-25 minute) walk last night and today, and I think I'll go for one tonight, too. Nutritionally today was great for a recovery day: bacon, eggs and a banana for breakfast with a French press of Dark French; chicken wings and a huge spinach salad for lunch; baked chicken breasts with some buttercup squash and steamed broccoli for dinner washed down with some yogurt and 90% dark chocolate. Yum and yum!

Tomorrow: Yoga for the impending, and increasing, leg stiffness, and coffee (lots) for grant reviewing, manuscript revising and whatever else needs doing.