Week 12 - last workout of the year

Hey everyone,

We're pushing the speed this week.  This workout will help you learn to keep increasing your speed even when fatigue is setting in.

Workout:
1200
800
800
600
600
600
400
400
400

Give yourself enough rest to keep the paces very high.  It's low total mileage so let er rip.  You'll know you are doing it right if you feel like you want to throw up during your 600s.  When you get to your 400s go faster.  I listed three of them, but try to do as many as you can at a fast pace.

Race:
 The 911 5k is coming up.  It's on Saturday September 10th.  We've entered a team for the past few years and managed to win the Open Team competition 4 times.  It's a fun race and a great after-party.  Sign up here and look for Team Tracky Tuesday.  All are welcome.

Run Fast!