Week 9 - end of stage 2

Hey Everyone,

For those of you following along at home, this summers workouts have been divided into stages. First, we developed some raw speed and now we are working on longer intervals. Next week we start to limit the recovery between intervals.

The final workout of July will be a real gauge of how well it's working.

4 x 1600
400

Drink water.

Run fast,

m

Week 8

Hey speedy, if looking for a fun race in September to see if all this track is paying off join me for the 911 Memorial 5K. It's a great race on a flat course. Best of all, it's a Saturday night race and they have free food and beer.

http://www.arlington911race.com/

Here's the workout:
A pyramid. W did a similar pyramid in June, but we focused on shorter distances and lots of speed. This time the intervals are longer, but if we're doing this right, our speeds won't drop off too much.

600
800
1200
1600 focus on keeping the pace high for this one. It's the focal point of the workout.
1200
800
600

Game of the week.
Fill in the blanks:
"It's ___ outside. Drink ___"

Run Fast,

m

Week 7 - Melville

"Now then, here goes for a cool, collected dive at death and destruction, and the devil fetch the hindmost." Melville, Moby Dick

One of my favorite quotes from the book. It's where Ishmail is sitting in the boat getting ready for his first whale hunt. I feel like that before tough runs.

Here's the workout:

800 - this should be at the same pace you want to run your 1600's
1600
1600 - these two bad boys are where the effort needs to be. Give em hell.
1200 - just hold on. Give the last three intervals whatever you can, but if you've done it right you won't have much left in the tank.
800
400

It's not 100, but it's still hot. Drink water.

Run Fast,

m

Week 6 - cooking

Cooking. There are multiple definitions. One is "be heated so that the condition required for eating is reached". Another is "perform or proceed vigorously or well".

It's going to be near 100 degrees for the workout so I think only one of those definitions will apply at the track this week.

Due to the ridiculous temperatures, humidity, and high pollution levels I'm curtailing this workout.

6 x 800
400

That's it. Nothing too fancy or clever. Just pound em out as fast as you can but really listen to your body. If you get too hot, stop. If you think like you live in the Sahara or something crazy go ahead and do the full workout of 8 x 800s , but I don't recommend it.

Drink plenty of water before, during, and after the run.

Run fast - Stay cool.

m