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Ok, several more weeks into this plan and here is how it has gone down:
We have kept the same running schedule (it is much easier now, though the sprints still suck about the same) and have begun to modify our afternoon workouts.
We have been doing a lot of long crossfit-style workouts complete with sled-drags, tire carries, rope pulls, dead lifts, cleans, etc.
On friday we hit it up pretty hard and threw in a slightly modified '300 workout' which I guess is supposed to be more of a benchmark than a workout. It still sucked.
It consisted for time of:
25 dead hang pullups,
50 deadlifts with 135 lbs,
50 pushups,
50 24" box jumps,
50 floor wipers with 135 lbs (horrible),
50 single arm clean and press with 35 lb dumbell,
25 chinups.
I am still sore from the workout.
On the plus side, my shin splints are significantly reduced. I have been able to run mostly on sand which has helped, and I have been starting to get up on my mid-foot during my sprints which has also helped.
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"Socialism is a philosophy of failure, the creed of ignorance, and the gospel of envy, its inherent virtue is the equal sharing of misery." - Winston Churchill
"All men dream: but not equally. Those who dream by night in the dusty recesses of their minds wake in the day to find that it was vanity: but the dreamers of the day are dangerous men, for they may act out their dream with open eyes, to make it possible." Seven Pillars of Wisdom, T.E. Lawrence
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