Week 14 - Last full workout

Alright, this is it. One more heavy workout and then get a good run in this weekend and then we should be ready to roll for the 9/11 race.

Here's the workout:

Keep the speed up for the early intervals and then hang on as long as you can as the distances go down and fatigue goes up.

400 - just cruise through to get the feel
1600- half rest through all of these
1400
1200
1000
800
600
400
200

It's code red today. Lot's of water.

Run fast,

m