Week 9

Last week was a real tough one. Managing the slow and fast stuff was really difficult for most of us. Look for one more of those before the summer ends.

Here’s this weeks workout:
It's front loaded and with a low rest theme throughout.

400
Full rest
1000, then jog back to start line
600
Full rest
1000, then jog back to start line
400
Full rest
1000, then jog back to start line
200
Full rest
600, then jog back to start line
400
Full rest
400

Enjoy the nicer weather.

Run fast,

m

Week 8

Sorry for the late post this week.

We're building up towards something good here.  If we can keep up the short rest work we can really throw some nasty stuff at you in August

Here's the workout:


600
jog the half lap back to the start
600
Jog the half lap back to the start
400
Full rest
1200 - first 400 fast, 400 a little slower, 400 fast
full rest
1600 - 400 a little slower, 400 fast, 400 slow, 400 fast
full rest
1200 - first 400 fast, 400 a little slower, 400 fast
full rest
800

A note on the faster/slower aspect of the 1200's and the 1600: You want to do the slower parts a few seconds per lap slower than your normal pace that you do for these workouts.  The fast parts you want to pick it up and be slightly faster than your normal track workout pace.

See you Tuesday.  Stay hydrated.

Run fast,

m

Week 7

A limeric dedicated to last weeks workout.

Our legs did not seem up to par
And the workout much too far
But when the clouds rolled in
Our legs started to spin
To get from the track to the car

Here's the workout:

600, followed by jog back to the start line
400
Full rest
600, followed by a jog back to the start line
800
full rest
1200
full rest
400
full rest
1200
full rest
800
short rest (60 - 90 seconds)
400

Those 1200's are going to test you.  Stay hydrated and as always...

Run fast,

m

Week 6

My poems are only going to get worse.   Get your submissions in or you'll get more bad ones like this haiku:

If I had a buck
For each poem submission
I would have one buck


The workout:

Only 3 miles worth of total distance this week, but the catch is that I need you to run faster than what you normally have been so far.  5 to 10 seconds per lap faster. 

6 x 800

Nothing clever here, but really pour on the speed to make this an effective workout.

It's hot out there so stay hydrated.

Run fast,

m