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