400h Work with Tevin Colson

Had another solid workout with Tevin Colson today. Did two sets of 4x100, clearing five hurdles on the way, spaced 54 feet (18 yards apart). First hurdle was 51 feet (17 yards) from the start line. So he took 8 strides to the first hurdle and 7 strides between all the rest. He did the first four reps leading with his right leg, and the last four reps leading with his left leg. I filmed all the reps except the first one. After that, he did some short sprints - two sets of 30/40/50, and then a few reps over one hurdle, with the hurdle 45 meters from the start line, with the aim being to take 22 strides, which he did. I filmed the last rep of those. So now that we’ve added speed to the mix, we’re ready to take it to the curve.

[@stevespyder]

I do 300m H, so a lot of my workouts are 200m H with the last 4 setup. That way I run 2 on the curve and 2 on the straight. A good mix and not long enough to wear me out, but short enough I can do a few repeats at full speed.

[@stevemcgillhurdles]

That’s a good workout. I use that one too, except we’ll do five hurdles, but later in the season.