Week number two of the weeks that weren’t. I want to thank almost everyone for staying away from O. Henry on Tuesday/Thursday and the zero on Saturday at 7:00:00 am! It is important that we keep this up until guidance from the CDC, federal, state, and local government says otherwise.
Speedwork – Lonely Ladders (not at O. Henry)
Fun Individuals = 400, 800, 1600
Fast Individuals = 400, 800, 1600, 800, 400
Foolish Individuals = 400, 800, 1600, 1600, 800, 400
Two Part Lonely Tempo – 4 miles: 2 miles out, turn around, 2 miles back faster than the out (not at O. Henry)
Lonely Long Run – Fun Individuals = 4 – 7 miles and Fast Individuals = 10 – 12 miles. Design and run your own route and save it somewhere…some of these new routes may make their way into the rotation (remember to try not to run from the zero at 7:00:00 am on Saturday morning).
Run every chance you get and wash your hands too!
The Ship of Fools 