Mega thanks to the following (in no particular order):
Everyone who wished coach a happy birthday last week!
Michelle for continuing to keep the Strava dream alive!
All the pace group leaders without whom we could not pull off our limited Saturday restart! Please let Coach Al know if you can be a pace group leader this Saturday!!
Speed – pace perfect 400s (does not have to be done on a track) – warm up with 8 x 80m strides then…
Fun Group = 8 x 400 endeavoring to have reps 2 – 8 match the time of rep 1, rest between each rep should equal the time of rep 1
Fast Group = 12 x 400 endeavoring to have reps 2 – 12 match the time of rep 1, rest between each rep should equal the time of rep 1
Both groups cool down with an easy mile (Strava label = SPEED)
Tempo – FAST FINISH – warm up with 8 x 80m strides then run 30 minutes at an easy pace, 10 minutes at 10k pace, and 5 minutes all out…then cool down with an easy mile (Strava label = TEMPO)
Long – 11.4 miles in pace groups with staggered start times (fun group do 5 miles by running out 2.5 miles on the linked map and returning). Turn by turns if you need them:
Long – 11.4 miles in pace groups with staggered start times, fun group do 5 miles by running out 2.5 miles on the linked map and returning. (Strava label = LONG)
Turn by turns if you need them:
Start at County Line, run .1 miles east on Riverside, enter Trail, west on Trail to Congress bridge, cross bridge and stay on Congress to State Capitol, through State Capitol grounds to Congress, north on Congress, cross MLK and slight right to run past Blanton Museum of Art to Speedway, north on Speedway, L on 31st, R on Speedway, R on 43rd, L on Duval, R on 51st, R on Clarkson, R on Red River, R on Dean Keeton, L on San Jacinto, R on Cesar Chavez, L on Congress bridge, L on Riverside to finish at County Line.
Run every chance you get!
The Ship of Fools 