I haven't read anything but Clarence Bass's web articles lately. I generally don't read any of the fitness guru's books, as I'm always skeptical of using such books for an information source. People often say that such books contain some good/true information and are therefore worth while, but if you know enough to be able to sort out all of the truth from the fallacy in a book, then you don't really need it - if you don't know enough, then you are likely to be misled and confused by it. Anyway, I wouldn't mind reading/critiquing more of this kind of book as a leisure activity except that I don't think they are worth paying for, and libraries rarely seem to have them.
I have seen Bass's HIIT protocol on the wesite. I personally don't like that one as much as one using longer, more complete rest periods. I like 20-30 second work intervals followed by 30-40 second rest intervals, so that each work/rest cycle takes about one minute. The added rest allows for greater intensity in each interval. I also like complete rest during the rest periods for the same reason. I would start with 10 minutes total of moderately hard intervals, and work your way up to the point where all except the first one or two are super-intense, then think about maybe working toward extending the total workout time to 15 minutes.
For a warm up, I always do one interval of each interval activity (for me this is usually running and jumping rope) at about half intensity and some dynamic limb swings and circles. Be careful especially about the hamstrings if you are going to sprint. I think the best prevention is to focus on not overly lengthening the stride, thinking instead about taking more steps.
Looks like you 'run' about as fast as I do! But hey, I finished a marathon!!! (ok, it was about seven years ago and it took me 5:46, but hey, I finished!!!)
Four day week! I only wish! No, I gotta work all weekend long, we have some completely antiquated tea service thing here. Ugh. Aren't we in the 21st Century yet?
