Sprints

Part of my half-marathon training is speed work (or as I like to say sprints...just sounds cooler). Every Thursday I head over to the track on post and I warm-up with one mile (around 8:30-9 minute pace). Then I'll do a mile of sprints (I believe they call it 100's) - I sprint the straight section and then walk the curves. I repeat this for an entire mile or 8 times. I follow it up with a slow jog for another mile.
I came across an article on bodybuilding.com about sprint training. This is what they recommend:

For beginners, it is advisable to start sprinting at 50% speed until you feel comfortable and gradually increase your speed after every sprint. A typical sprinting workout that any average person should be able to do is 6-10 100-meter dashes. Each 100-meter dash can be done at any speed.
After each 100-meter dash, you should walk back to the line slowly; your rest between each sprint is your walk back to the starting line. When you get to the line if you are still fatigued then rest a minute or two before starting again.

Looks like I'm right on track with doing 8 sprints. I might increase it to 10 soon. It certainly couldn't hurt any. The biggest reason I do sprints is because it makes me faster. It also doesn't hurt that it slims my quads, butts, hips, and abs! I'll do any exercise that's going to help get rid of my saddlebags.

Yesterday when I was at the track I had the coolest encounter! It's exactly why I love running and runners. The past three weeks when I go the same two guys have been there chasing each other around the track. They are there when I get there and still going strong when I leave. Usually the guy with shaggy hair and beard is chasing the black haired guy and I always imagine one day he'll catch and beat him. As I was walking the last curve and getting ready to start sprint #8 the black hair guy sprinted past me followed by shaggy guy. I was a little tired but since it was my last one I needed to give it all I had, so I was happy to have someone to chase. I hit the starting line and took off. I surprised myself because I actually caught up to the shaggy guy and we 'raced' to the finish. He gave me a big grin as we finished (I was barely half a step behind him) and then thanked me for pushing him. Of course I thanked him too! He totally pushed me on that last sprint and it was awesome!