There are two types of track workouts:  one for your performance where you worry about getting faster, better, stronger by manipulating rest periods, work load and intensity; and one for your physique where you work out so hard that the only thing you can imagine happening the next day is that your rear end and quads turn into cement thereby satisfying your desire to have unnaturally hard glutes and thighs.  But most of us have zero idea of how to differentiate between the two so we create these great track workouts and then worry about details that do not matter to us physique athletes and neglect those that do.   I will give you some much needed information on form, what part of your legs you’re working on doing what and workload so you can stop blindly following the workouts in magazines and start creating your own that are tailored to your physique rather than your performance.  I’m going to put up 3 sprint workouts for you to play around with and then use as a model for whenever you want to punish work on your back side.  They will be as follows:  1) traditional track workout, 2) I-don’t-have-a-track-near-me workout (i.e. park/street) and 3) beach workout.

Right now, I think it’s essential to get some of your questions out of the way before we start.

Why do I give a flying rat’s behind about a track workout in the first place?

Because you like a nice butt and legs and who better to model than “those who could hold a new born baby with their butt cheeks”.  Out of all professional athletes, no backside consistently compares to those of sprinters.  They’re super human almost.

Why can’t I just go run some sprints and be done with it?

Because you’re a type A psycho and you and I both know that if you are left to your own devices, you’ll do this 3X’s a week, add some plyos, run some bleachers, run to the track and back, lift before hand, do yoga after…really, right now?  Once you “just go run some sprints” you’ll think that wasn’t enough and you can add a little more to the workout…

Is there a limit to how many times a week I can do this?

Yes, one.  I know you can do more than that.  I know your girlfriend runs track and she does 2 to 3 days per week.  I know you’ve been doing it more than that for years.  Yes, I know you want to speed this process up and that you have a goal and that you’ve been this weight for so long and {big gasp as I take a loud breath}…

You know I always say this:  you cannot burn the candle on both ends.  Concentrate on food or concentrate on workout.  But do not try to diet and beat yourself to a pulp because the only thing you will lose is ground.

Does this count as cardio?

Nope.  Now how do you like dem apples?  This is too anaerobic to count as cardio but I will tell you how you can make it cardio if you like.

I can’t run fast.  I’m not built to sprint.

Do you have a butt?  Right…get on the track.  Here’s the deal:  you are not a sprinter.  You never have been and you never will be.  And even if you were, you aren’t one now.  I’m sure your mechanics are frightening—don’t worry about it.  For what we want out of this, you’re fabulous at it.  What matters is you give the pavement everything you have once you are warmed up.  Nothing else matters.  I will give you tips on how to survive this and then soon learn how to master it so you really do feel like you are doing some work.

I look stupid and uncoordinated doing this.

Really?  To who?  The 75 year old man walking the track?  Girl, get over yourself.  The majority of people out there only care about their workout and the way they look.  They did not drive there so they could spend 30 min. ogling over you.  Now when we get to the beach workout, that’s a different story.

I thought you said you were going to do outdoor workouts–not track workouts.

This is outdoors, what’s wrong with you?  Unless you have some super long basement I’m not tuned into.   Day 2 and 3 are less about sprinting and are more about getting outside to the park or beach and working out.  Jeez Louise.  (Anybody else like that argument I just had with myself?

I’m afraid I’m going to get hurt.

Now this is a legitimate concern and there is always a level of risk you take on when you do anything high intensity or full out.  Take it slow in the beginning.  Remember, you’re not a sprinter so leave your ego in the car.  We get ourselves in trouble when we think we don’t have to warm up or pay attention to the fact that we’re not under 18 anymore.

My aim is to finish this series this week; I really do not want to drag it on.  Can you believe it’s already mid July?!  So far for New England this has been a wonderful summer.  I have zero complaints so I want to get this out to you ladies while we have the nice weather.  Check in tomorrow for the first workout.  Woop woop!!

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